Monday, May 30, 2011

Goals

I'm trying to take a more balanced approach to exercise. Taking into account time limitations, physical ability and also enjoyment.

I like bodyweight/gymnastics stuff, so that is going to be a big part. I really like cleans (never thought i would say that a year ago) , OHS, front squats...don't mind thrusters.

I hate back squats and deadlifts. Sure they are two very important exercises that anyone would tell you should be in any serious strength program. The bottom line is , I am a weekend warrior that wants to stay fit and strong, really to keep up with my kids. I will get the deadlift advantages somewhat with cleans and the back squats advantages with Front squats and OHS. I then get to actually enjoy what I am doing.

I have this theory that sounds right for me. I want to be able to move my bodyweight very easily in all directions (gymnastics) . I can already do this and love the feeling that I can control my body well. The other thing I want to be able to do is lift the equivalent of my bodyweight (67kg) on a bar comfortably in a number of different directions. Clean, jerk, OHS etc. If both of these things are present I think i will have a good balance.

Goals - Lets list them

Gymnastics
Ring HSPU
Free standing HSPU
1 min Lsit

Weights
5 x BW clean - Shouldn't be too far off, can easily do 1
5 x BW Jerk - Not sure about this haven't done heavy jerks in ages
5 x BW OHS - did 2 yesterday, 5 should be in the near future

So the weights goals are really short to medium term and the gymnastics stuff is just fun, challenging stuff. Once I reach these it will be more about maintainence than continuous improvement.

We'll see how I go.

Sunday, May 29, 2011

OHS
8 @20kg
8 @40kg
8 @50kg
1 @60kg (f)
3 @60kg
2 @67.5kg *BW

Muscleups in btwn sets total -20



Friday, May 27, 2011

Press
5 x 8@30kg

Jerk
5 x 5@40kg

Box Squat
10@20kg
Full clean

3 x 3@60kg
2 x 5@60kg

1 @67.5kg (BW)

Was going to do 5 x 3 but felt really good, so did 2 sets of 5 to end. Felt great!

Wednesday, May 25, 2011

Monday, May 23, 2011

100 pullups
100 Pushups
100 abmats
100 squats

untimed

Sunday, May 22, 2011

OHS
50 @40kg

*22 reps straight pb

Friday, May 20, 2011

21-15-9
Power cleans @50kg
Ring Dips

Untimed
Front squat
2 x 8@20kg
3 x 8@40kg
3 x 8@50kg

HSPU
8 x 5 (in btwn sets)

Weighted Strict Pullups
5 x 5 @8kg (weighted vest)


Tuesday, May 17, 2011


My latest creation from the Primal Blueprint, yum!

Feeling great , really enjoying exercise at the moment

Monday, May 16, 2011

3 rds
50 x squats
10 x Hang Power Clean @50kg
7 x Muscleup

untimed

7 rds
7 x Thruster@40kg
7 x C2B

3 rds
1 x Pclean & 5 Jerks @40kg

untimed

Saturday, May 14, 2011

Power cleans

5 @30kg
5 @40kg
3 @50kg
3 @60kg
1 @65kg
1 @70kg (f)
5 x 1@70kg
3 @60kg

5 x MU

Notes: Good to know I can get 70kg up although they were pretty ugly and still need a bit of work

Wednesday, May 11, 2011


Vegetable curry for dinner, left overs for lunch , no rice for me!

Hopefully might do some exercise tonight

Tuesday, May 10, 2011


This is now my staple breakfast. Its the third lot i have made and went crazy this time and added carrot with the zuchini, thats the way I roll ;)


Its rare that I have an hour just to muck around in my backyard gym, normally its in and out pretty quickly with 3 young kids, so yesterday i just did a bunch of stuff i enjoy

Power Cleans
3 x 3@60kg (failed last rep in last set)

OHS
3 @50kg
3 @60kg
3 @65kg

Weighted Pullup
2 @20kg
1 @25kg
1 @30kg
1 @33.75kg (50% BW) - fail ...so , so close

1st time in ages doing 60kg cleans, they actually felt good.


Mark Sisson calls these "Nutty protein balls' In reality they are simply balls of fat and delicious!

WOD

5rds
5 x Power cleans @50kg
10 x pullups

Untimed

Left overs, pesto coleslaw , chicken and sausage...Yum!

WOD
3 rds
15 x OHS @30kg
15 x Push press @30kg
15 x Thruster @30kg

Untimed

Thursday, May 5, 2011

** Looks the same as yesterday, thats because it pretty much is! Creature of habit


Breakfast
Zucchini Slice

1 x strong coffee (instant)

Lunch
Big ass salad

1 x strong latte

1 x apple

Dinner
Schnitzel, aspargus, broccoli, carrot
* yeah I know its crumbed and fried...but yum!

1 x glass of red

No exercise :(

Work is absolutely smashing me at the moment, ALOT going on which is good, but leaving me little energy to exercise


Wednesday, May 4, 2011

Healthy Start


I have decided to turn this into more of a health diary than an exercise blog, maybe because I am not exercising regularly enough! I'm actually cool with that, my life is jam packed at the moment and exercise often takes third place behind family & work....sometimes takes 4th place behind enjoying myself!

I am back on a health kick at the moment and am enjoying it so I am going to start logging what I eat. I am basing myself off the Primal Blueprint. Paleo base, a bit of dairy here and there, alcohol stays in, not that I drink that much anyway.

Breakfast
Zucchini Slice - 2nd time I have made this, used Italian sausage meat this time and it's nice but too rich, will go back to good ol' beef mince next time. Loving this for brekky!

1 x strong latte

Lunch
'Big Ass Salad' - Chicken, cap, mush, cuc, pine nuts, mixed lett, carr, Fetta and olive oil - Yum!



1 x strong latte

Apple

Diamond seminar
2 x Light beers
3 x Waygu on little bread things, not ideal but best on offer

Dinner
Home made rissoles


Planned exercise
I love Schwartz programming, it kicks arse! Workouts at home will roughly be adapted from Schwartz WOD's.

Next WOD up is
5 rds @30kg (rx'd 40kg)
15 x OHS
15 x Push Press
15 x Thruster
500m run (rx'd row)

Cant get it done tonight as I am at a diamond seminar, but hopefully tomorrow night. I love OHS, Push press so so and i hate thrusters, so there is a bit of everything