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Phil’s training log

Booth89

Level 1 Valued Member
18/11/2022
Bilateral upper body
1: double clean and press: 24kg
5 ladders of 1,2,3,4,5 (75 reps total)
26 minutes
This felt fairly easy. I had a bit of a sweat on, but all the reps felt crisp.

5 pushups, 1 pull-up on the minute for 10 minutes.
Also fairly easy

19/11/2022 - birthday workout
Unilateral lower

1: pistols to 8 step box
5x5 each leg, 1 minute between each leg
Felt ok, my left knee is weaker than my right due to ACL surgery, so I need to even them out.
Right leg felt nearly effortless, left leg was ok but slightly more difficult

2: single arm swings
Odd minutes: 20kg 6/6
Even minutes: 24kg 3/3
10 minutes total
Nice and crisp

3: Cossack squats
Odd minutes: 5 reps left leg
Even minutes: 5 reps right leg
10 minutes total
Again, left leg slightly tighter and more difficult but managed both legs comfortably
 
21/11/22
Unilateral upper body

Clean and press, 32kg
5 ladders of 1,2,3,4,5 (40:15)
My left arm was fairly fatigued towards the end, but I didn’t have to seriously grind any,
Felt good all in all

Bottoms up clean 16kg x1
Superset
Gorilla row 32kg 5 reps each arm
OTM 6 minutes
The original goal was to do this for 15 minutes, but I quickly learned that this wasn’t going to happen. I’m going to gradually aim to build my work capacity on these.
 
23/11/22
Bilateral lower
24kg double clean and squat
10 ladders of 2,3,5 44:10

This was tough, a lot tougher than the clean and press ladders somehow. Even though I’m a strong squatter, my gas tank was done at the end and the last couple of rounds were sickening.
No assistance work. I might do my swings tomorrow, I’ll see if I’m sore.
 
25/11/22
Bilateral upper
Clean and press: 2x24kg
10 ladders of 2,3,5

40:10 - fairly tough but not as hard as squats the other day.
I did this in the living room watching the football so I was looking in the mirror and watching my lockout. It’s still a bit uneven but I think it’s due to my overhead extension, I have to focus on pushing my right arm back or the shoulder extension is slightly short
 
27/11/22
Unilateral lower body

Pistols to 7 step box
21 singles each leg in 20 mins
Felt good, didn’t rest enough between a couple of the sets and couldn’t get off the box with my left leg. Slowly but surely it’s starting to feel stronger. Right leg felt fine with no drastic challenge. Doing singles felt good as I was just putting all my focus into each rep.

10 single arm swings and 5 offset rack squats, 24kg bell
7 rounds each side in 20 minutes.
Not strictly unilateral, but each side was biased each round. Felt good, 1 round OTM alternating sides each minute would be a good goal to aim for over the next few weeks.
 
28/11/22
Unilateral upper
C&P 32kg
8 ladders of 2,3,5 + 2
41:00

Tough workout. I set myself a cap of 45 minutes but the last set of 2 was pretty rough so I decided to stop there. Doing the higher reps in the ladders is a lot more difficult than doing 5x1,2,3,4,5
 
30/11/22
Double kettlebells - 32kg
Clean and press 10x3
Alternating with
Front squat 10x3

Each set done on the 2nd minute, total 40 minutes. This was a punch the clock workout, wasn’t terribly difficult.
 
2/12/22
Double clean and press 10x2
Double front squat: 10x2

Double deadlift: 2x20

The intention was to do them on the 1:45, but the baby kept waking up.
Deadlifts felt good afterwards, my glutes were burning
 
3/12/22
20kg snatch: 3 reps each arm OTM 20 mins
Focusing on form today, felt nice and crisp

5/12/22
Dips: 4,3,2,4,5
Gorilla rows (reps per arm): 4,3,2,4,5
Extended range push ups: 6,6,4,7,9
Double KB deadlift: 4,3,2,4,5
All 2 mins rest
Done in about 45 mins, nothing too strenuous
 
7/12/22
C&P 2x32: 10x3
Squat 2x32: 4,3,2,4,5
Pull-up: 2,1,1,2,3

9/12/2
Dips: 4,3,3,4,5
Gorilla rows 2x32: 4,3,3,4,5
Parallette pushups: 7,6,6,8,9
Deadlift 2x40kg: 7,6,6,8,9

Elbows have been feeling a bit cranky the past couple of days
 
13/12/22
C&P 2x24kg: 6,6,4,7,9
Squats 2x32kg: 4,3,3,4,5
Pull-ups: 2,2,1,2,3
Split squats 1x24kg: 6,6,4,7,9 each leg

Wore straps on pull-ups and dropped the weight on C&P to give my elbows a bit of a break.
 
18/12/22
Mobility and grip work
One run through of the simplistic mobility method. I’ve had this programme for a while but due to my aches and pains I’ve decided to pick it back up again. I always feel good afterwards.
Hand gripper:
Strength shop number 1
4,3,4,2,5
Supersetted with band hand extensions

19/12/22
KB strong
Short course week 2 session 1
2x24kg C&P
2x32kg squat

20/12/22
Simplistic mobility method, 1 run through
Hand gripper:
Strength shop number 1
4,3,3,2,5
Supersetted with band hand extensions
 
21/12/22
KB strong short course
Week 2 day 2
C&P 2x24kg kettlebells
Only had half an hour to train today so I just got the main work done and that was it.
 
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22/12/22
Afternoon: hand gripper
No1. 4,4,4,3,7 last set max reps
Superset extension with green band

Evening:
KB strong short course week 2 day 2
Squats: 2x32kg
Simplistic mobility method, one run through
 
26/12/22
KB strong
Short course workout 7
Clean and press 2x24
FSQ 2x32
Tough session

Evening:
Hand gripper
Strength shop No 1.
5,4,3,4,5 superset extension green band

28/12/22
Unilateral stability assistance work
my bad knee felt especially bad today, although the workout itself felt fairly good
 
29/12/22
KB strong
Short course workout 8
C&P 2x24
Nice and easy

Followed by 1 run through of the simplistic mobility method. Felt good today. My bad knee still feels a bit off, but better than yesterday.

Hand gripper
No 1.
4,4,3,4,6
Superset extensions green band
 
31/12/22
KB strong
Short course workout 8
FSQ 2x32
Fairly straight forward

1 run through of simplistic mobility method in the evening, hip flexors feeling slightly looser

Gripper
Strength shop No.1
4,4,4,4, 12(max)
Good improvements with the gripper
 
1/1/23
4 rds 2x24kg
High pull
Snatch
MP
FSQ

The idea was to do these as a complex but my cardio isn’t there yet. Completed them with rest as needed in 19:30
 
2/1/23
Iron Cardio
Baseline workout
1x32kg
Clean, press, squat
40 rounds in 30 minutes
Nice and straight forward, plenty of room to improve

Finished with 15 mins of isometric tension work
 
3/1/23
25 mins of freestanding resistance band work

Strengthshop No 1 gripper
6.5.4.5.6
 
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