WEDNESDAY 18th APRIL 2012
Strength
- Skip to warm up
- Squats
BAR x10
60kg x5
100kg x5
120kg x2
130kg 3x3
- Front Squats
60kg x5
80kg x3
100kg x0
- OHP
BAR x10
40kg x5
50kg x2
45kg x5, 4, 4
- Deadlifts
60kg x5
100kg x5
140kg x3
160kg x1
170kg x0
160kg x1
100kg x5
140kg x3
Squats were nice and deep, explored the front squats a little and my work weight will be 80-90k on those. OHP was okay too, hopefully it will improve soon. There was already 60 on the bar so warmed up with it, the 160 singles were fine but although I got the 170 up I don't feel as I can count it as it was dreadful. Went back to 100 and 140 for a little refresher on form.

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My Log.

THURSDAY 19th APRIL 2012
AM: Sprints
100m sprint, 100m jog back
3x5

PM: Skill/Core/Flexibility
- Skipping
Alt/Sprint 20/10 x6
Criss Cross practice
- Wall HS Practice
- Standing Rollouts 2x10
- Stretching
Various
Dislocates 3x15
- Vacuum 3x30
Rope broke today so had to cut that bit short.

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My Log.

FRIDAY 20th APRIL 2012
AM: 10.4 mile run

PM: Strength
- Pull-ups
BW x10
30kg x5, 4, 4, 3
20kg x5
- Bench Press
BAR x10
40kg x5
60kg x5
90kg 3x3
80kg 3x5
- Shrugs
BAR x10
110kg x5
150kg x3
170kg x1
160kg x3, 2
150kg x3
100kg x8
Was a shambles today, calves were tight as fuck for the first 6 miles and my right ankle was giving me grief for the last 2. It's still pretty dodgy so will go easy the next few days, give tomorrow's run a miss. Strength work wasn't too good either, the weight just wouldn't get lifted. Put it down to a bad day.

SATURDAY 21st APRIL 2012
REST

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My Log.

SUNDAY 22nd APRIL 2012
REST

Ankle still dodgy so took today off. I'll try to do some squats tomorrow, but it's really down to my ankle.

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My Log.

Normally at the end, or I'll do them as a circuit some days, depends on how fatiguing I am finding them. Some movements are hard, but I feel good to go after 30s break, where as others I just want to sit down.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

MONDAY 23rd APRIL 2012
Strength
- Squats
BAR x10
60kg x5
100kg x3
120kg x2
130kg 3x3
- Chin-ups
BW x10
35kg x4, 4, 4, 3
- Dips
BW x10
20kg x5
40kg x3
60kg 4x4 (see notes)
- German Hangs
Straight bar, one-way.
- GHR x4, 3, 3
Today was alright, bit nervous with my ankle but it held up fine. Tried to get a fourth rep out with 130k squats, but needed a little help so doesn't count. Almost hit 4x4 with chins, next time maybe.

I'm 99% sure I hit 4x4 with dips, now I'm only dipping once a week I need to make sure I keep up the progress. I'm back at 60kg now, getting some good work in so next week I want to hit 3x5 and the week after I need to move up weight.

For today I swapped the OHPs for some hangs, they were good. Only one-way at the moment, as can be a bit of a struggle for me to get my legs past the bar, don't want to complicate it with a reverse at the moment. Hip flexibility is something to work on.

GHR are a lot better now too.

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My Log.

TUESDAY 24th APRIL 2012
Skill/Core/Flexibility
- Wall HS
- Standing Rollouts 2x10
- Wall Walks x2, 2, 3
- Stretching
Various
Dislocates 3x15
- Vacuum 3x30s
With the rollouts normally I stand up between reps, but playing around with going straight into the next rep the second the roller hits the feet. Not sure which are harder.

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My Log.

Have you tried doing rollouts just going from a pushup position then extending then back to pushup position? I used to do this if I was finding regular roll outs a bit easy.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

WEDNESDAY 25th APRIL 2012
Strength
- German Hangs
- Squats
BAR x10
60kg x10
100kg x3
120kg x1
130kg x3
- OHP
BAR x10
40kg x3
45kg 3x5
- Push Press
50kg 2x3
60kg x0
- Deadlift
100kg x5
140kg x2
160kg x2, 1, 1
- Farmers Walk
30kg DBs
35kg DBs
42.5kg DBs
Warmed up with some hangs, my ankle was giving me problems with the squats so I cut them short. Supplemented the OHP with some push pressing, strict OHP will be priority but adding a bit of extra work will only help. Deadlifts were fine, was meaning to do a set of 3 on the 160 but no dice. Threw in a some farmers walks in at the end, will do these more often to get my grip up. Just went up and down the gym with them, not sure on distance. Luckily DBs are not a limiting factor at my gym by any means, so looking forward to going heavy with them.

Will stay off running for a few days, I struggle to run for the bus at the minute. Lots of ice then.

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My Log.

THURSDAY 26th APRIL 2012
Skill/Core/Flexibility
- HS Work
- Standing Rollouts
Wheel Press-ups x3, 5
Regular x5, 10
- Wall Walks 3x3
- Stretches
Various
Dislocates 3x15
- Vacuum 3x30s
Need to get a grip of HS work, progress is coming but not quick enough. Tried the press-up rollouts as David suggested, they were challenging. Also decided that not standing up between reps is harder, simply because you can get a more furious pace going. So unless stated otherwise, rollouts will be performed like that here on out.

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My Log.