On the road back...

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Nordic Ned
Posts: 101
Joined: Thu Apr 12, 2012 7:39 pm
Location: Sweden

On the road back...

Postby Nordic Ned » Tue Jun 05, 2012 7:09 pm

I've decided to put up a training log to help keep me on track.

I'm currently 39 so I suspect I'm older than most but younger than some on here. I'm not in the worst shape of my life but I'm not in the best either by a long shot. The reason my fitness and strength have slipped is down to consistency. Basically three things have been disrupting my training: Work patterns, Family commitments and increasingly, or so it seems, injuries. I had four months out from full training after suffering from an abductor tear playing sports on holiday.

Anyway enough excuses time to STFU and train. I'll fill in more background as I go I suppose.
Last edited by Nordic Ned on Thu Mar 05, 2015 6:08 am, edited 2 times in total.

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Nordic Ned
Posts: 101
Joined: Thu Apr 12, 2012 7:39 pm
Location: Sweden

Re: On the road to the big Four-0

Postby Nordic Ned » Tue Jun 05, 2012 7:21 pm

Tuesday 5th June

2K Hilly XC Run
(AHR 153; MHR 176)

Forrest Gym CCT x 3

Chins 8,8,7
Dips 15,15,15
Log Snatch 10,10,10
Incline Situp 10,10,10
Log OA Press 10,10,10
Rock Carry up and down hill 1,1,1
(AHR 142; MHR173)

2K Hilly XC Run
(AHR 166; MHR 176)

I ran out to through the forrest to a small out door Gym I use sometimes. I'll post some pictures at some point. The logs for the press and snatch are anchored at one end with the end your lifting either on the floor or at chest height depending. Carrying the rock in a Zercher hold was by far the hardest exercise here but probably the most fun also! My Chins suck big time but at least it's something to work on!

Lifting Logs
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This is my rock there are many like it but this one is mine...
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Last edited by Nordic Ned on Thu Jun 07, 2012 1:34 am, edited 1 time in total.

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Nordic Ned
Posts: 101
Joined: Thu Apr 12, 2012 7:39 pm
Location: Sweden

Re: On the road to the big Four-0

Postby Nordic Ned » Tue Jun 05, 2012 7:42 pm

Wednesday 6th June

Heavy Bag 10 mins
Increasing intensity to get the blood flowing.
(AHR 157; MHR 214)

GPP Session AMRAP 20 Mins

10 Burpees
10 Bulgarian Bag Round the Worlds 23KG
10 Sandbag Loads - chest height 32KG
10 KB Snatch 45lbs (20.4KG)

5 Rounds plus 10 Burpees
(AHR 146; MHR 166)

Strength

1A: Bench Press 70KG 8, 7, 7 (not including the Bar)
1B: Supine Row BW 12,12,12

2A: Pistols BW 10, 10, 10
2B: GHR BW 10, 10, 10 (Assisted)
(AHR 130; MHR 156)

I faded badly on the ARAP session so the only way is up! The pistols are still very wobbly so my form can take some improvement before I start adding weight. I've not been doing GRHs for long so still need to push off from the ground.

Homemade Bully Bag and Band Squat Pallet
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Sand bag loading place and GRH station
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Bench - obviously!
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Rope to heaven...
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Last edited by Nordic Ned on Thu Jun 07, 2012 1:39 am, edited 1 time in total.

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Nordic Ned
Posts: 101
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Location: Sweden

Re: On the road to the big Four-0

Postby Nordic Ned » Thu Jun 07, 2012 1:31 am

Wednesday 7th June

Hilly XC Run

3.49Km with 10KG (22lbs) Bergan
(AHR165; MHR 184)

Density Training

10 Minutes 10lbs (4.5Kg) Sledge Hammer Strikes
(AHR 177; MHR187)

Hilly XC Run

2.01Km with 10KG Bergan
(AHR167; MHR 181)

Really hard session for me today as can been seen from the heart rate readings. The runs were out on tracks and game trails which are muddy, sucky and slippy thanks to the wet spring and early summer we've had. The is an upside though I got plenty of protein on the way around as I must have swallowed about 50 mosquitoes :mozilla_yell: I haven't run with a pack for ages and although the weight was light it was surprisingly hard especially with the handle of the hammer waving about all over the shop. I'm still feeling a twinge in my abductor when running which after 6 months is diabolical!

I have never done sledge hammer strikes as part of a workout before so I filmed (below) them on my phone to see just how crappy the form was. After watching it three things spring to mind. 1) It was indeed an unfamiliar movement and I looked somewhat of a tool especially when swinging over my left shoulder, 2) I'll definitely be doing this again not only because it was both fun and hard but because I've bought the bloody hammer now, 3) 10 minutes felt like forever!

Oh well as ever on-wards and upwards.


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Nordic Ned
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Re: On the road to the big Four-0

Postby Nordic Ned » Sun Jun 10, 2012 2:18 am

Saturday 11th June

Heavy Bag
5 x 3 minute rounds 30s rest
(AHR 121; MHR 163)

Bands
Slams, Rows, Wood Chops, Punches

Rope Climb
1x3m

Magic 50
11:27
(AHR145: MHR 163)

Strength
A1: OHP 45KG 8,8,8 5 x 50 Rope Turns between A1+A2
A2: High Pull 40KG 10,10,10

A bit of a messed up session on Saturday as I ran out of time on the strength portion and only got two exercises in!! Also the Magic 50 was 3 minutes slower than the last time I did it before Christmas....

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Nordic Ned
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Re: On the road to the big Four-0

Postby Nordic Ned » Sun Jun 10, 2012 2:21 am

Sunday 10th June

Road Cycling
21.12Km in 55:58
(AHR 139; MHR 162)

Got out on the bike for a quick blast as it was such a nice morning.

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Nordic Ned
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Re: On the road to the big Four-0

Postby Nordic Ned » Mon Jun 11, 2012 12:46 am

Monday 11th June

Hill Run XC
5K in 30:45
(AHR 166; MHR 184)

Now that's a slow time for a 5K run, even by my standards :mozilla_wink: , but to be fair that route has more humps then a dogging convention.

I should be able to squeeze in a Core session also this afternoon....

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Nordic Ned
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Re: On the road to the big Four-0

Postby Nordic Ned » Tue Jun 12, 2012 1:52 am

Tuesday 12th June

Heavy Bag
6 Mins Warm-Up Building intensity and getting the blood moving
(AHR 125; MHR 141)

GPP CCT1
10 x Burpees
10 x BB RTWs
10 x SB Loading
10x 45lbs KB Snatch
ARAP 20 Mins - 5 rounds completed plus 10 Burpees
(AHR 155; MHR 168)

Strength A (Weights do not include BB or Db handles)
A1 Bench Press 70KG (154lbs): 8, 8, 8
A2 Ring Supine Rows BW : 14, 14, 14

B1 DB Fly 15KG (33lbs) 15, 15, 10
B2 KB Rows 32Kg (70.5lbs) 10, 10, 10

C1 Pistols BW 10, 10, 10
C2 GHR (Partially Assisted) 10, 10, 10
(AHR 132; MHR 149)

Core
Evil Wheel Kneeling Rollouts 15, 10, 10

GPP circuit was satisfying as I got a full round more than last week so things are going in the right direction. The weights are pretty much the same as last week but I got in a few more reps so thats progress also.

I didn't actually do any core work yesterday so threw in the evil wheel at the end today. Before my groin injury I could do these from standing to almost fully extended for the same sort of reps :mozilla_frown: as it was they were slightly uncomfortable left side of my groin where the injury was.

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Nordic Ned
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Re: On the road to the big Four-0

Postby Nordic Ned » Wed Jun 13, 2012 4:57 am

Wednesday 13th

Muddy XC Bergen Run
2.4Km with 10Kg (22lbs) in 16:02
(AHR 167; MHR 181)

Density Training
10 Minutes 10lbs (4.5Kg) Sledge Hammer Strikes = 230
(AHR 168; MHR176)


Muddy XC Bergen Run
2.02Km with 10Kg (22lbs) in 13:32
(AHR 173; MHR 185)

I have to say this is my favorite session of the week. Hitting the Heavy Bag or Swinging a Bully Bag around your head might be satisfying but it doesn't beat twatting a log with a bloody great hammer.

The pack running was, unsurprisingly, still hard with the handle swinging around like a pendulum. On the way back running an a muddy trail as I ducked under a low branch i slipped in the mud and went ass over tit and landed face down in the mud. So I must have look a particularly wary bar-steward on the way back - it gave my wife a laugh anyway who in any case believes I'm going to get arrest for running around the forest beating up logs....

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Nordic Ned
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Re: On the road to the big Four-0

Postby Nordic Ned » Wed Jun 13, 2012 9:00 pm

Thursday 14th June

Warm-Up/Mobility
Club "Drills"
Band #3 or #4; High Rows, Presses, Slams (L,C,R), Chops, Standing Crunches

Magic 50
Did not attempt - see below

Strength B

A1 BB OHP 45Kg (99lbs) x8, 8, 8
A2 High Pull 45Kg x8, 8, 8
B1 Lat Rises 10Kg (22lbs) x10, 10, 10
B2 KB Snatch 32Kg (70.5lbs) x2, 2, 2
C1 DB Lunges 10Kg x 10 Abandoned - see below
C2 Bulgarian Split Squats Switched to GHR x 10, 10, 10

I mentioned yesterday I fell during my run what I didn't say is that I twisted my ankle when i did it. Mainly because I ran it off and it didn't seem too bad. However, this morning it had it's own version of morning glory and was not only still as hell but also swollen up like a cricket ball. I'm sure it's nothing really and a days rest is all it needs so I just skipped the conditioning. I tried a set of lunges and they were too sore so skipped the other sets and switched the BSS's for GHR's as they don't load the ankle.

Oh and it's not really a club bell I was using but half an old swivel lock BB. I add a couple of small plates onto to give it some weight. Also to call them mobility drills is a bit of a stretch as I mainly just swing it around like I'm crushing skulls of Vikings :mozilla_laughing:

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