SUNDAY 6th MAY 2012
REST

MONDAY 7th MAY 2012
Strength
- Chin-ups
BW x10
35kg x5, 4, 3, 2
- Dips
BW x10
20kg x5
45kg x2
65kg 5x3
- OHP
BAR x10
40kg x3
45kg x3
50kg x2, 1
- Farmers Walks
50kg DBs x3 short
Chins were strict, but not many reps. Kept falling just shy of the bar. Dips were good, wasn't that long ago that I could only get 1 out at 60kg.

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My Log.

Cheers man, I do have fat gripz that I use on other stuff, but they get wayyy too fat on dumbells and I think I can only use about 20-25kg with them on, but the towel is a good idea.

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

My log

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My Log.

WEDNESDAY 9th MAY 2012
Strength
- OHP
BAR x10
40kg x3
50kg x3, 3, 2
45kg x5, 3
- Push Press
50kg x3, 3
55kg x2
- Deadlift
100kg x5
140kg x2
160kg x3, 2
Farmers Walks
50kg DBs x2 short
OHP and push press was crap, for whatever reason. Wanted 160k x5 but it didn't pan out like that. I think my hams are holding me back on the deads, so looking to introducing some Romanian deads soon.

Ankle is getting better, but I don't think I'll be doing the Tough Mudder this Sunday. It's a shame as there's no refund or anything but it'll be worse if it fucks up my marathon training.
Speaking of which, I'm starting to put some plans together for my strength routine during the marathon training, which I begin in 4 weeks, if my ankle's okay. I'm not sure of any specifics and there's a lot that needs to be worked out. Very basic outline is:

Monday
AM: 5-10 mile run
PM: Upper body I

Tuesday
AM: 3-5 mile run
PM: Lower body

Wednesday
REST

Thursday
AM: 4-10 mile run
PM: Upper body II

Friday
8-20 mile run

Saturday
Bodyweight stuff

Sunday
3-5 mile run

Still trying to think how to split up the exercises. One problem is that I have three triceps exercises: OHP, dips and bench. Perhaps OHP and bench on one day and dips on the other? Also need to find out wheres best for deadlifts. Planning to have the squats and romanian deads on Tuesday, and it wouldn't be smart to put proper deads in there too.
I'll want to start this routine in the next few weeks too, or I'm going to be adapting to two new training routines at the same time. Hmm, at least I'll be able to get away with eating loads.

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My Log.

THURSDAY 10th MAY 2012
Skill/Core/Flexibility
- Skipping to warm up
- HS Work
- Rollouts
Press-ups 2x5
Standing x10, 6
- Wall Walks 3x3
- Stretching
Various
Dislocates 3x15
- Vacuum 3x40s
Skipping very light because of ankle. HS were better today, got some nice freestanding holds, still starting on the wall though. Slow progress, but whatever. Rollouts are painful, form is pretty good, I think.

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My Log.

FRIDAY 11th MAY 2012
Strength
- Pull-ups
BW x10
35kg x4, 3, 3, 3
20kg 3x5
- Bench Press
BAR x10
40kg x5
60kg x3
85kg x3, 3, 5, 5, 5
- Shrugs
100kg x10
140kg 4x5
120kg x8
- Farmers Walk
50kg DBs 1x short (broken)
Add weight on bench, back to 90kg. Farmers were crap, just couldn't hold onto the DBs. Probably because most of the shrugs were double overhand.

Also some bad news. Looks like the Tough Mudder is definitely off for me, I just hope my ankle's fine in a month when I'm meant to begin marathon training. Otherwise my target time will be a little more difficult.

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My Log.

SATURDAY 12th MAY 2012
More stuff at the park. Lots of the expected calisthenic stuff and I got my first muscle-up, and then 3 in a row. Apparently they were pretty clean, no kicking or other messy stuff so that's good.

SUNDAY 13th MAY 2012
REST

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My Log.

MONDAY 14th MAY 2012
Strength
- Muscle-up practice
- Dips
BW x10
20kg x5
45kg x2
65kg x2, 1
45kg x9
- Farmers Walks
40kg DBs x2 long
Absolute shite today. Couldn't get a single muscle up at the gym, and dips were pathetic. Last week I was repping this weight for 5x3, and could barely squeeze out 3 total today. Ankle is still shit so I can't squat, skip or run. Missed out on the Tough Mudder yesterday too. I was a little achey/sore today, but even so performance was worse then expected. Pretty pissed off as I write this.

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My Log.

TUESDAY 15th MAY 2012
Core/Flexibility
- Standing Rollouts 2x10
- Bridge 3x30s
- Stretches
Various
Dislocates 3x15
- Vacuum 3x40s
No comment.

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My Log.

WEDNESDAY 16th MAY 2012
Strength
- OHP
BAR x10
40kg x3
50kg x4, 3, 3, 3, 3
- Push Press
55kg x1
50kg x2, 3
- Deadlifts
100kg x5
140kg x2
160kg x4, 1
170kg x1
175kg x0
- Farmers Walks
50kg DBs x3 short
Better. Push press was shit though for whatever reason. Had some time to kill at the end so played about with a few press-ups, weighted pulls/chins. Close to 160 x5 on deads, but slipped on the last rep. 175kg was a crap attempt, need to get the legs into the equation more on the deads.

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My Log.