LDH's Training

[LDH]

The forum where Ive been recording my training for the last few years shut down unexpectedly a few weeks ago and I lost about 5 years worth of logging which was a pain in the hole.



Anyway,

I said Id do some logging here from now on

I just finished Joe de Franco's Built Like a Badass programme after doing it for the last 12 weeks.

I gained 3kg, going from 99kg to 102kg
My bench went from 95kg to 105kg
My front squat went from 90kg to 105kg
Max Pull ups went from 18 to 25
Max Push ups went from 41 to 44

Here's my workout from week 12 Day 3 - the final day of the workout
Friday 9th December

1. Pull ups - max reps - 25 reps
Max effort Pull ups - YouTube

2a. 1 arm, 3 second eccentric front lat pull down - 2 x 10 each arm @ 32kg
2b. Standing DB Side Press - 2 x 10 each arm @ 16kg

3. InclineDB rear delt flies - 3 x 15 with 4kg plates

4. Eccentric BB Curls - 3 x 5 cheat curls with 42.5kg

5. 20kg plate circuit
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, Feet on Floor
D) Crunches, legs at 90 degrees
E) Toe touches

6, push up test - max effort
44 reps PR x 3 reps
Max effort push ups - YouTube



Saturday 10th of December
Rest Day

[LDH]

Sunday 11th of December
Conditioning Training

Hill Sprints
10 sprints up a steep hill of about 50m
did 3 doubles and 4 singles

10 minute conditioning block
rounds of KB swings with 24kg KB
30 seconds on, 30 seconds off
10 rounds - average of 20 swings per round

10 minute conditioning block

rounds of squats with a 15kg power bag on each shoulder
30 seconds on, 30 seconds off
10 rounds, average of 14 squats per round

15 min conditoning block
rounds of
16kg KB press - 5 per side
OH lunges with 12kg KB - 5 per side
Push ups 10
14 rounds

[LDH]

Monday 12th December

06:45 - 45 minutes of Hatha Yoga

15:30
Chest and Back

DB Bench Press
14kg DBs - 10
20kg DBs - 10
26kg DBs - 10
30kg DBs - 10
35kg DBs - 3 x 8

Drop Sets
30kg DBs - 8,8,8
drop
20kg DBs - 8,8,8
drop
10kg DBs - 8,8,8

Back
Chest Supported BB Row
50kg - 10
60kg - 10
70kg - 10,10,10
50kg - 3 x 10

19:00
Conditioning
Sled Drags for 45 minutes

[LDH]

Tuesday 13th December

06:45
Box Jumps
3 x 5 @ 30 inches + 10kg weighted vest

Single leg Box Jumps
3 x 3 @ 24 inches

30m sled drags - 15

18:00 Upper body mobility, trigger point and flexibility session for 45 minutes

[LDH]

Wednesday 14th Dcember

06:45
06:45
Box Jumps
3 x 5 @ 30 inches + 10kg weighted vest

Single leg Box Jumps
3 x 3 @ 24 inches

30m sled drags - 15

10 minute conditioning block
rounds of
20kg power bag throws x 15 m
8 squats qith 20kg power bag
20kg power bag throws x 15 m
9 rounds

18:30 - Olympic Lifting Class
worked on cleans and power cleans
still suck at these big time
got a 75kg full clean and a 77kg power clean
very technical lift and will take a long time to master

[LDH]

Thursday 15th of Decmber

18:00 Lower body mobility, trigger point and flexibility session for 45 minutes

Physio giving the workshop had a look at my right knee.
I knew it wasnt in great conditiong (old Tae Kwon Do injury) but I didnt think it was as bad as she told me it was!

basically, Ive been training and competing with lateral ligament damage and PCL damage since 2003.
Its no wonder my right knee takes short corners on heavy squats and ive never been able to squat over 170kg.

The plan for the new year was to start a programme in Dave Kirschen's powerlifitng year 1 book, but Ive decided to knock that on the head and do a 12 week rehab programme for my knee while concentrating on my bench, overhead press and back.

Taking part in a power clean competition on Saturday in my gym, should be good fun.

[AllTheWay]

great log LDH. i love a nice detailed workout log! and with video!

[LDH]

Friday 16th December

Upper Body Session

Upper Body Warm up
Rumble Rolling Thoracis Spine
Rumble rolling lats
trigger point release on traps with hockey ball
T, Y's Double Arm and single arm - 3 x 10
DB Rotation - 3 x 8
Band bear hugs
Band Traction

BB Bench Press
BAR - 3 X 10
40kg - 3 x 8
50kg - 5
60kg - 5
70kg - 5
80kg - 5
90kg - 2 x 5

Reverse Band Bench Press (two strong bands)
110kg - 5
120kg - 5
130kg - 5
140kg - 5
150kg - 5
160kg - 2
170kg - 1 PR
181kg - 2 x F

OH Strict Barbell Press
20kg - 3 x 8
30kg - 5
40kg - 5
60kg - 3
70kg - 1
77.5kg - 1 PR

Face pulls
12.5kg - 15
17.5kg - 15
22.5kg - 15
27.5kg - 15
32.5kg - 12

Tate Press
4kg DBs - 15
6kg DBs - 15
8kg DBs - 15
10kg DBs - 15
12kg DBs - 15
14kg DBs - 12
16kg DBs - 10

Band Push downs
mini band - 3 x 20
average band - 2 x 15

Nice little session

[AllTheWay]

it is indeed a nice little session.

glad i work in mg and kgs daily so it doesnt take me too long to convert the numbers into lbs

[LDH]

glad i work in mg and kgs daily so it doesnt take me too long to convert the numbers into lbs

We're very metric over here on our green little Island!

[AllTheWay]

We're very metric over here on our green little Island!

LOL nothing wrong with that, in the end, the amount is still the same

[AllTheWay]

btw- you can go in and edit your youtube info so that it reads the proper weight. go to manage video, then edit and it will let you change it.

[PillarofBalance]

How you liking those bands? You using the EliteFTS? I'm hoping for some for Christmas...

[LDH]

btw- you can go in and edit your youtube info so that it reads the proper weight. go to manage video, then edit and it will let you change it.

yeah, thanks for that.
the push up video was uploaded by a friend of mine so I;ll ask him to change the info later.
He's out on the lash at the moment for his work Christmas party.

Had a look through your log there.
You're in great nick, fair play to you.

[LDH]

which bands?
the ones for reverse band bench pressing?

yeah, I like them.
Id like some elite fts ones but its prohibitively expensive to get them shipped here to ireland.

I get mine from the UK.
wolverson-fitness.co.uk and they have a great range.
mini's, monster minis, average, strong, very strong and all colour coded.