Dec 3
Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 1 x 115kg PB, 0 x 120kg, 0 x 117.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 57.5kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crusher 3 x 5 x 42.5kg
Dec 4
SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 47.5kg, 15 x 50kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 7.5kg
Supine Leg Raises 3 x 20
Dec 5
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 18 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Dec 8
Hang Power Clean & Jerk 5 x 8 x 47.5kg
Dec 9
Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 4 x 125kg, 4 x 120kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 3 x 140kg – extra rep
GHR 5 x 5
Calf Raises 3 x 8 x 70kg, 2 x 6 x 80kg
Abs 3.5 mins
Dec 10
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 2 x 1 x 115kg =PB, 1 x 110kg, 3 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg
Dec 11
SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 50kg, 15 x 55kg
DB Walking Lunge 2 x 30 x 17.5kg – up from 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
A1 Crunches 3 x 20 x 7.5kg
A2 Supine Leg Raises 3 x 20
Dec 12
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg – almost 20 reps…
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg – very tough
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Dec 13
Run 4 miles (40 mins)
Dec 16
Run 7.2 miles (66 mins)
Dec 17
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 115kg =PB, 1 x 117.5kg PB, 0 x 120kg, 4 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg – again resorted to push pressing
A2 Pullups 5 x 5 – slow eccentric
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg
Dec 18
SLRDL 3 x 12 x 50kg
RLESS 25 x 50kg, 20 x 52.5kg, 15 x 57.5kg
SL Calf Raise 1 x 20
Tibialis Anterior Raise 1 x 20
A1 Crunches 1 x 20 x 7.5kg
Dec 20
Back Squat 4 x 117.5kg, 2 x 4 x 122.5kg, 4 x 120kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 2 x 150kg
5 mile run – 45:18 (avg 9:03/mile pace)
Dec 30
12.6 mile run – 2:26:02 (avg 11:30 ish /mile pace)
This was initially meant to be on xmas morning but due to the flooding, and the fact we were running round a lake with a path that’s close to the waters edge at the best of times, we postponed it. It was still pretty dire, we were constantly slipping and had to walk through sections that were ankle deep with water and mud. The one clear section on a decent path was 9:30/mile pace which is what we were hoping for. There were undulating hills and in the last two miles my hip flexors really seized up and again I had to walk hilly sections. I don’t really care about the time it was just a bit of fun, but I think we’d be nearing 2 hours on a dry day.
Overnight my knees ached and I borrowed some trainers that were worn on the outside so my feet were sore throughout and for four days afterwards. Muscles were surprisingly ok but I guess we were going bloody slow, quads, hams, glutes, calves were all fine straight away.