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SPRING TRAINING

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SPRING TRAINING
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  • BartManB Offline
    BartManB Offline
    BartMan
    wrote on last edited by
    #36

    Hey RB - would be keen to do that one weekend - have never climbed the mt.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #37

    [quote name='BartMan']Hey RB - would be keen to do that one weekend - have never climbed the mt.[/quote]<br />
    <br />
    Yeah its awesome on a clear day. You might have to give me a 60 minute head start!

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #38

    Thursday Quickee<br />
    <br />
    20mins Superset<br />
    <br />
    Squat 5x10, Bench 5x10, DB Row 5x10, Crunch/Cycles 60 reps

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #39

    Friday<br />
    <br />
    [b]TIN 615-7pm[/b] Back/Trap/Delt/Core<br />
    <br />
    Deadlifts 5x10-3, Stand BB Press 4x10-8, Hang Cleans 5x5-3, Rear Deltoid 3x12, DB Row 3x10, DB Shrug 3x12, Hang Crunch 2x15.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #40

    Tuesday 645-730pm<br />
    <br />
    [b]TIN:[/b] Cleans 4x5, Box Squat 5x5, Bench 2x5, 2x3, 1x10, BB Row 3x10, CGPD 3x10

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #41

    [b]Thursday:[/b] 2-3pm<br />
    <br />
    TIN: Hang Cleans 5x5-3, Stand BB Press 5x6, Front Squat 4x10, BB Row 2x12, Chins 2x5, Rear Delt 3x12, Fly 3x12, Hang Crunch 3x15.<br />
    <br />
    [b]Friday: [/b] <br />
    <br />
    60 min run/waddle with RB Jnr. Including shuttles, intervals, dips and chins.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #42

    Whoops forgot to record last weeks training!<br />
    <br />
    Thursday: 510-6pm<br />
    <br />
    TIN<br />
    <br />
    Bike/Row 10 min warm up.<br />
    <br />
    Box Squat 4x5, Hang Press 3x8, Chins 4x5<br />
    <br />
    Run/Bike 10 min Cardio.<br />
    <br />
    End: 50 Mins.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #43

    [b]Monday:[/b]<br />
    <br />
    Run/Waddle/Walk 45 Minutes Intervals.

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  • DuluthD Offline
    DuluthD Offline
    Duluth
    wrote on last edited by
    #44

    [quote name='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 />
    [/quote]<br />
    and?

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #45

    [quote name='Duluth'][quote name='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 />
    [/quote]<br />
    and?[/quote]<br />
    <br />
    No, Yes, Yes, Yes, Not quite!

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #46

    Wednesday PM<br />
    <br />
    Cardio. 40 minute Run (90% Run/ 10% Walk). Bit of a breakthrough session although it did take 20 minutes of soreness before my back finally loosened up!

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #47

    [quote name='Red Beard']Wednesday PM<br />
    <br />
    Cardio. 40 minute Run (90% Run/ 10% Walk). Bit of a breakthrough session although it did take 20 minutes of soreness before my back finally loosened up![/quote]<br />
    <br />
    Followed by 30 minutes of Rowing, Bike and Xtrainer at Gym.<br />
    <br />
    First 70 minute cardio session for many moons. Hope I can get out of bed tomorrow.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #48

    THURSDAY<br />
    Weights 515-545PM: Front Squat 2x5 3x3, Chins 4x6, Bench 10/8/6/6 Hang Crunch 3x15 followed by 20 mins (4x5min blocks) of Cardio on Row/Bike/XT/TM<br />
    <br />
    60 minute session.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #49

    Wed 31/12/09<br />
    <br />
    [B]THE BEAST[/B]<br />
    <br />
    [B]Location:[/B] Back Lawn<br />
    <br />
    [B]Training Type:[/B] Strongman<br />
    <br />
    [B]Warm Up:[/B] 40 minutes Lawn mowing<br />
    <br />
    [B]Superset 1: [/B] 5x3 reps Chins with 5x3 reps Beer Keg Clean & Press<br />
    <br />
    [B]Superset 2:[/B] Keg Carry 20 metres, Strainer Post Walk Lunges 20m, Tractor Tyre Famers walk 20m, Large Tractor Tyre Flips 20m. REPEAT 3 Times.<br />
    <br />
    [B]Warm Down:[/B] 40 minutes Lawn mowing.<br />
    <br />
    [B]Duration: [/B] 110 minutes.<br />
    <br />
    [B]Result: [/B] Shattered.<br />
    <br />
    Awesome! Beats any gym workout Ive done this year hands down.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #50

    31/12/09<br />
    <br />
    Run on Wetlands trail and road: 30 minutes. Best run Ive has for a few months. Great intensity and form for an endormorph. Surprisingly today my body felt loose as a goose. Maybe its partly reaping the benefits of caveman training as opposed to gym workouts. Maybe a comeback is on the cards after all.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #51

    2/1/10<br />
    <br />
    Run: 30 minutes. Good.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #52

    3/1/10<br />
    <br />
    [B]'The Mark Lundy Three Hundy'. It was moider![/B]<br />
    <br />
    Time: 320am<br />
    Location: RB Backyard<br />
    <br />
    Content: 300 Reps<br />
    <br />
    50 Strainer Post Squats<br />
    50 V ups<br />
    50 Keg Rows<br />
    50 Box Jumps<br />
    50 Press Up/Burpee/Chins<br />
    25 Tyre Bicep Curls<br />
    25 Bench Dips <br />
    <br />
    End: 250pm<br />
    <br />
    Duration 30 minutes:<br />
    <br />
    Fatigue factor: Sweating like a rapsit, feel sick.<br />
    <br />
    Plus @ 310pm 10 x 20m hill sprints.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #53

    4/1/10<br />
    <br />
    Cardio/Strongman Combo.<br />
    <br />
    Run/Walk Intervals for 30 minutes with RB jnr.<br />
    <br />
    Then: "Ben Nevis"<br />
    <br />
    3 Minute Strongman Circuit: 5x Chins, 5 X Keg Clean & Press, Tractor Tyre Farmers Walk 40m, 5 X Strainer Squat Jumps, 5 X Big Tyre Flips.<br />
    <br />
    Rest 3 mins. Repeat 5 times. 1:1 Work/Rest Ratio<br />
    <br />
    Total Training Time 60 minutes.<br />
    <br />
    <br />
    Geez what a day, we went to the big smoke and even chose sushi and subway as my cuisine choices!

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #54

    5/1/10<br />
    <br />
    [B]Gym[/B]<br />
    <br />
    6-7pm<br />
    <br />
    5 mins Cardio Warm Up.<br />
    <br />
    Tin: Front Squat 4x6, Bench 4x6, Seated Row 4x6.<br />
    <br />
    Cardio: 15 mins. 3 X Blocks: Row 1 km /Bike 2.5km/ Treadmill Intervals.<br />
    <br />
    60 mins.

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  • R Offline
    R Offline
    Red Beard
    wrote on last edited by
    #55

    6/1/10<br />
    <br />
    [B]Road Run: 5k 35 mins[/B]<br />
    <br />
    Stoked! Just ran 5k without stopping in 35 mins! I actually felt like I had more left in the tank. Drove straight up to the gym to jump on the rower but forgot it shuts earlythroughout January.<br />
    <br />
    While that isnt an impressive time by any standards it is for me at 5'7 and 108 kegs with three knee reconstructions. The last time I was able to run on the road continuously for that distance was when I propped for the championship winning West side of 2001. Maybe just maybe I havent left my run at NPC glory too late after all! I do want to have a crack at Round the Bays (8.4km) on March 14. My goal is to complete it in under 60 mins. If I can complete RTB there is no reason why I cant play club rugby again until some other part of my body falls to bits.

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