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.

OHS

8 @20kg

8 @40kg

8 @50kg

1 @60kg (f)

3 @60kg

2 @67.5kg *BW

Muscleups in btwn sets total -20

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!

Holy Schmoke...sore!

100 pullups

100 Pushups

100 abmats

100 squats

untimed

OHS

50 @40kg

*22 reps straight pb

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)

My latest creation from the Primal Blueprint, yum!

Feeling great , really enjoying exercise at the moment

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

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

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

Hopefully might do some exercise tonight

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

** 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

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