SPRING TRAINING

[Red Beard]

[b]GOALS (by December 15):[/b] Weigh Under 100 kegs, Deep Squat 180/5, Bench 140/5, Deadlift 235/1, Row 5000m:19.59<br />
<br />
[b]Week One.[/b]<br />
<br />
Sat: 40 min run through Wetlands with RB jnr<br />
<br />
Sun: 2 x Murphys @945am, 1 bottle ale, 1 wine, tower burger combo and fresh roadkill crispy duck.<br />
<br />
Mon: TIN Squat, Bench, LPD, Core<br />
<br />
Tues: Row 5 x 1000m<br />
<br />
Wed: TIN Cleans, Stand BB Press, Front Squat, DB Leg Curl, BB Row, Plate Stack Rows, DB Press Ups, Trap Bar Shrugs & Core<br />
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Thurs: Row 5000m<br />
<br />
Fri:<br />
<br />
Sat:

[Duluth]

whats' your 5k time now? I think Kirwan is aiming for the same target in a similar time frame

[Red Beard]

[quote name='Duluth']whats' your 5k time now? I think Kirwan is aiming for the same target in a similar time frame[/quote]<br />
<br />
I think I was about 21.15 last night, so way off at the moment. When I get it under 20 I will be happy!

[Red Beard]

[b]Week Two:[/b]<br />
<br />
Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops<br />
<br />
Sunday: 10 minute outdoor run, 1000m Row, 10 minute outdoor run (Hills), 1000m Row, 10 minute outdoor Run

[BartMan]

[quote]Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops[/quote]<br />
<br />
MMMMMmmmmmm, foooood....

[Red Beard]

[quote name='Red Beard'][b]Week Two:[/b]<br />
<br />
Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops<br />
<br />
Sunday: 10 minute outdoor run, 1000m Row, 10 minute outdoor run (Hills), 1000m Row, 10 minute outdoor Run[/quote]<br />
<br />
Monday: TIN Squat 4x6, Stand BB Press 4x6, BB Row, 4x6, Hang Crunch 4x10

[Red Beard]

[b]Friday.[/b] TIN 525-625pm<br />
<br />
Snatch 4 x 5, Bench 2x5, 4x4, Box Squat 2x5, 4x3, BB Row 2x 10, Chins 2x6, LPD 2x10, Shrugs 3x10, Stand BB Press 2x15, Hang Crunch 3/12. 60 Mins duration 30 sets. Awesome workout.

[Red Beard]

[b]Tuesday [/b] TIN 715-755pm<br />
<br />
Box Squat 4x6, Bench 4x6 CGPD 4x6, Hang Crunch 3 sets.<br />
<br />
I've decided to compete in a novice lifting comp on 7th Nov. Full steam ahead.

[BartMan]

good work RB - that tickles my fancy too - a lifting comp, but would have to get my dodgy shoulder sorted for heavy weights.<br />
<br />
Bench, squad and deadlift type of thing??

[Red Beard]

[quote name='BartMan']good work RB - that tickles my fancy too - a lifting comp, but would have to get my dodgy shoulder sorted for heavy weights.<br />
<br />
Bench, squad and deadlift type of thing??[/quote]<br />
<br />
Yep thats it Bart. 1RMs of the big three. Have some goals in mind, just need to tread carefuly with my dodgy hip!

[BartMan]

do they have a flea-weight division...!!

[Red Beard]

[quote name='BartMan']do they have a flea-weight division...!![/quote]<br />
<br />
I think the Novices are all lumped together, both fat and thin alike!

[Red Beard]

Thursday 650-730pm<br />
<br />
Run/Waddle/Walk 40 minutes. Yeah Boi! Did okay for an overweight GINGA NINGA

[Red Beard]

[b]Thursday TIN[/b]<br />
<br />
330- 430pm<br />
<br />
Squat 3x5, 2x3 3x1 (1RM)<br />
<br />
Bench 3x5 2x2 3x1 (1RM)<br />
<br />
CGPD 4x6<br />
<br />
[b]Awesome[/b][*]

[Red Beard]

[b]Friday TIN[/b] 40 minutes<br />
<br />
Stand BB Press 4x6, BB Row 4x6, DB Curls 4x6, Matrix Curls 2x20, TPD 4x10-6, DB Tri Ext 2x10, Hang Crunch 3x10

[Red Beard]

[b]Saturday[/b]<br />
<br />
NETFIT Gym, Ellersilie Auckland 8am<br />
[b]<br />
Mini Stronngman Class[/b] 60 minutes<br />
<br />
One word Awesome. Ive never been physically so smashed in the last decade. Ended the session lying on my back sucking in the big ones.<br />
<br />
We worked in blocks (had to complete each one under 2 mins) doing 4x25 metre shuttles/relays of combined exercises: Farmers walks, various sleds exercises, sprints, tyre Flipping.... Most challenging and enjoyable workout Ive had for yonks. I felt sick for an hour afterwards. Awesome. I hit the wall during the last challenge but somehow managed to finish.<br />
<br />
Also went to the Get Strength Workshop in Onehunga to get some lifting harnesses that arvo. If youre into weights the Get Strength HQ is like heaven. They design and fabricate specialist weight machines and Strongman equipment which they supply to most NRL clubs, all S14 franchises and many ANZ Cup unions not to mention the Bulls in Pretoria. 80% of their sales head offshore! Met the owner who is a former NZ Powerlifter and record holder. In just 10 minutes he improved my bench, squat and deadlift technique beyond my wildest imagination.<br />
<br />
[url="http://www.getstrength.com"]http://www.getstrength.com[/url]

[BartMan]

looks and sounds great - will look at the website when my attention span grows longer than a gnats pissle again!

[Red Beard]

[b]Monday[/b] 11pm Run 30 minutes<br />
<br />
[b]Tuesday[/b] 4pm TIN Squat 2x5 4x3, Bench 2x5 4x3, LPD 5x6, Hang Crunch 3x12

[Red Beard]

[b]Thursday:[/b] Taupo 50 minute Run/waddle/walk from 5 Mile Bay along SH1 to 3 Mile Bay and back along lake front and paddocks. <br />
<br />
[b]Monday:[/b] Row Intervals 4/3/2/1/2/3/5 <br />
<br />
[b]Tuesday [/b]<br />
Gym 215-310pm: Leg Ext 5x10-8, Leg Curl 3x10-8, DB Bench Leg Curl 2x10, Stand BB Press 4x10-6, Dips 1set <br />
<br />
Home 340-4pm: Sled Drag 3 x 20m, Sled Explosive Row 3x20m, Sled Pull 3x20m, Sled Single Arm Row 3x20m. 240m.

[Red Beard]

[quote name='Red Beard'][b]Thursday:[/b] Taupo 50 minute Run/waddle/walk from 5 Mile Bay along SH1 to 3 Mile Bay and back along lake front and paddocks. <br />
<br />
[b]Monday:[/b] Row Intervals 4/3/2/1/2/3/5 <br />
<br />
[b]Tuesday [/b]<br />
Gym 215-310pm: Leg Ext 5x10-8, Leg Curl 3x10-8, DB Bench Leg Curl 2x10, Stand BB Press 4x10-6, Dips 1set <br />
<br />
Home 340-4pm: Sled Drag 3 x 20m, Sled Explosive Row 3x20m, Sled Pull 3x20m, Sled Single Arm Row 3x20m. 240m.[/quote]<br />
<br />
[b]Friday[/b]<br />
6pm; Run/Waddle (45 mins) including sets of Dips followed by 15 grunting mins of Tyre Sleds 2x120m , crunches and push ups.