Hi Everyone,
I completed the Performance Boxing Course with Optimal Life Fitness Group 2 weeks ago now and can safely say it is the best workshop I have done by far.
Great bunch of people, great support and great fun!
I cant recommend them highly enough, and their courses can be found here: -
http://www.optimallifefitness.com/
My training has been going very well recently, despite the incredibly busy schedule.
I have found the need to increase calorie consumption over the last 2 weeks as due to taking on a few more clients, and being consequently being much more active I have been struggling to keep the weight on.
Why do I want to keep the weight on?
Well if I start to lose weight, my strength tends to drop which is not what I want with my powerlifting.
Im currently maintaining at around the 82.5kg mark, which is the lightest I have been for some time (without cutting down pre comp).
Training this afternoon - squats and deadlifts - cant wait! :-)
Friday 29 May 2009
Friday 15 May 2009
Performance Boxing
Tomorrow I am on Performance Boxing Course with Optimal Life Fitness, which means as of next week, I will be offering boxing training and pad work for my clients.
Boxing is an awesome workout for the cardiovascular system and upper body, offering conditioning and incredible muscle toning benefits.
It's also very popular with those who need to let of some steam and stress, usually while visualising their boss/work colleague/worst enemy and go a bit punch crazy!
It's all great fun though, so if you are interested in trying out this awesome workout, please get in touch with me.
Be Well
Boxing is an awesome workout for the cardiovascular system and upper body, offering conditioning and incredible muscle toning benefits.
It's also very popular with those who need to let of some steam and stress, usually while visualising their boss/work colleague/worst enemy and go a bit punch crazy!
It's all great fun though, so if you are interested in trying out this awesome workout, please get in touch with me.
Be Well
What a week!
Hi all,
This week has been soooo busy and just havent had the time to keep this updated, so will summarise my training for the last 7 days.
Friday 8th May
Training Friday
Bench
Bar*30
40*10
60*5
80*5
90*3
90*3
92.5*3*3
100*2*3
Squat
Bar*10
60*5
80*5
100*5
110*3
120*3
130*2
140*1*6
130*3
120*3
110*3
100*5
Sunday 10th May
Took saturday off then trained today with kettlebells as follows:-
10 min warm up with halos, kettlebell passes round the body, some light swings and snatches.
Jerks 20kg
4 mins
6
6
6
6
3 mins
6
6
6
2.5 mins
6
6
6 (shoulders/upper pec just too pumped)
20kg jerks, 6 reps every minute, on the minute for 10 minutes (giving 20-30 seconds rest per minute)
Snatches
20kg
3 mins, 1.5 per arm, 15 reps per arm
2 mins of snatches, 1 min per arm 12 reps per arm
24kg snatches
10 per arm
10 per arm
Single arm swings
24kg *10 per arm * 3 sets
Done and shattered!
Tuesday 12th May
Jerks with 20kg
3 Mins
6
6
6 then lost it so performed another 7 compression sets of 6 reps per minute, leaving about 25 seconds recovery each minute (pretty crap).
Just didnt have any power at the end.
OAC&J
24kg 2 mins (swap hands after a minute) * 2 sets
Windmill
16*5
20*5
24*3 each hand
Snatch
20kg * 10 per hand * 3 sets
Friday 15th May
Bench
Bar*20
40*10
60*10
80*5
90*3
100*3*5 sets
KB Jerks 20kg
3 mins * 3 sets
7
7
7
Kb one arm jerk
24kg 2mins 1 min per arm 11/11
24kg 2 mins 1 min per arm 11/11
KB Snatch
24kg 4 mins swapping arm each minute 8 reps per min
Kb snatch 24kg 1min per arm, 11 reps each arm * 2 sets
Windmill
24kg *3 each arm
Was pretty fried after this session, struggled with first 2 sets of jerks after benching, but relaxed more on the 3rd and felt much better.
This week has been soooo busy and just havent had the time to keep this updated, so will summarise my training for the last 7 days.
Friday 8th May
Training Friday
Bench
Bar*30
40*10
60*5
80*5
90*3
90*3
92.5*3*3
100*2*3
Squat
Bar*10
60*5
80*5
100*5
110*3
120*3
130*2
140*1*6
130*3
120*3
110*3
100*5
Sunday 10th May
Took saturday off then trained today with kettlebells as follows:-
10 min warm up with halos, kettlebell passes round the body, some light swings and snatches.
Jerks 20kg
4 mins
6
6
6
6
3 mins
6
6
6
2.5 mins
6
6
6 (shoulders/upper pec just too pumped)
20kg jerks, 6 reps every minute, on the minute for 10 minutes (giving 20-30 seconds rest per minute)
Snatches
20kg
3 mins, 1.5 per arm, 15 reps per arm
2 mins of snatches, 1 min per arm 12 reps per arm
24kg snatches
10 per arm
10 per arm
Single arm swings
24kg *10 per arm * 3 sets
Done and shattered!
Tuesday 12th May
Jerks with 20kg
3 Mins
6
6
6 then lost it so performed another 7 compression sets of 6 reps per minute, leaving about 25 seconds recovery each minute (pretty crap).
Just didnt have any power at the end.
OAC&J
24kg 2 mins (swap hands after a minute) * 2 sets
Windmill
16*5
20*5
24*3 each hand
Snatch
20kg * 10 per hand * 3 sets
Friday 15th May
Bench
Bar*20
40*10
60*10
80*5
90*3
100*3*5 sets
KB Jerks 20kg
3 mins * 3 sets
7
7
7
Kb one arm jerk
24kg 2mins 1 min per arm 11/11
24kg 2 mins 1 min per arm 11/11
KB Snatch
24kg 4 mins swapping arm each minute 8 reps per min
Kb snatch 24kg 1min per arm, 11 reps each arm * 2 sets
Windmill
24kg *3 each arm
Was pretty fried after this session, struggled with first 2 sets of jerks after benching, but relaxed more on the 3rd and felt much better.
Thursday 7 May 2009
I am now into the second week of my very gradual build up to new personal bests, planned for around the week 10-12 mark.
Due to the length of the training cycle, I will increase the intensity very gradually so as not to peak too early.
When using longer cycles, it's important to really plan out each and every session, and work at specific percentages of 1 rep max.
For example, My first week started with a low load of 70% of 1RM, but due to the low load, I performed more volume (an example being 8 sets of 3 reps @ 70% maximum for bench press.
Each week, I have increased the weight by 5% of maximum, while dropping the sets, or reps slightly.
As I near 90%, the sets and reps will be very low, at which point I intend to take an easy week, increase my 1 rep max estimated figure by 5kg, recalculate my percentages and start again.
It's a system that takes bit of work, but does work incredibly well.
My last session looked like this:-
Deads 60*10
100*5
120*5
140*3
160*3*6 sets all belted.
Rack pulls from knee height
140*5
160*5
180*2
180*2
Power shrugs
100*8*3
Swiss ball weighted abs
body weight *15
+5*10
+10*8
+10*8
KB swings
28kg bell *20
28kg*15
28*10
KB side bends
28kg *15
28kg*15
Job done.
Due to the length of the training cycle, I will increase the intensity very gradually so as not to peak too early.
When using longer cycles, it's important to really plan out each and every session, and work at specific percentages of 1 rep max.
For example, My first week started with a low load of 70% of 1RM, but due to the low load, I performed more volume (an example being 8 sets of 3 reps @ 70% maximum for bench press.
Each week, I have increased the weight by 5% of maximum, while dropping the sets, or reps slightly.
As I near 90%, the sets and reps will be very low, at which point I intend to take an easy week, increase my 1 rep max estimated figure by 5kg, recalculate my percentages and start again.
It's a system that takes bit of work, but does work incredibly well.
My last session looked like this:-
Deads 60*10
100*5
120*5
140*3
160*3*6 sets all belted.
Rack pulls from knee height
140*5
160*5
180*2
180*2
Power shrugs
100*8*3
Swiss ball weighted abs
body weight *15
+5*10
+10*8
+10*8
KB swings
28kg bell *20
28kg*15
28*10
KB side bends
28kg *15
28kg*15
Job done.
Subscribe to:
Posts (Atom)