SPRING TRAINING

Red Beard

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

Red Beard

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

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 
[/quote] 
and?

Red Beard

[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 
[/quote] 
and?[/quote] 
 
No, Yes, Yes, Yes, Not quite!

Red Beard

Wednesday PM 
 
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!

Red Beard

[quote name='Red Beard']Wednesday PM 
 
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] 
 
Followed by 30 minutes of Rowing, Bike and Xtrainer at Gym. 
 
First 70 minute cardio session for many moons. Hope I can get out of bed tomorrow.

Red Beard

THURSDAY 
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 
 
60 minute session.

Red Beard

Wed 31/12/09 
 
[B]THE BEAST[/B] 
 
[B]Location:[/B] Back Lawn 
 
[B]Training Type:[/B] Strongman 
 
[B]Warm Up:[/B] 40 minutes Lawn mowing 
 
[B]Superset 1: [/B] 5x3 reps Chins with 5x3 reps Beer Keg Clean & Press 
 
[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. 
 
[B]Warm Down:[/B] 40 minutes Lawn mowing. 
 
[B]Duration: [/B] 110 minutes. 
 
[B]Result: [/B] Shattered. 
 
Awesome! Beats any gym workout Ive done this year hands down.

Red Beard

31/12/09 
 
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.

Red Beard

2/1/10 
 
Run: 30 minutes. Good.

Red Beard

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

Red Beard

4/1/10 
 
Cardio/Strongman Combo. 
 
Run/Walk Intervals for 30 minutes with RB jnr. 
 
Then: "Ben Nevis" 
 
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. 
 
Rest 3 mins. Repeat 5 times. 1:1 Work/Rest Ratio 
 
Total Training Time 60 minutes. 
 
 
Geez what a day, we went to the big smoke and even chose sushi and subway as my cuisine choices!

Red Beard

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

Red Beard

6/1/10 
 
[B]Road Run: 5k 35 mins[/B] 
 
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. 
 
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.

Red Beard

[B]9/1/10[/B] 
 
[B]1050-1130 Warm Up:[/B] Lawns 40 minutes 
 
[B]1135-12PM Gym:[/B] Deep Squat 5x5, Bench 5x5, Chins 5x5, Hang Crunch 2x15 
 
[B]1210-130pm Backyard:[/B] Continue Lawn mowing while breaking to complete 5x5 Keg Clean and Presses & 5x5 Large Tyre Flips. 
 
11/1/10: Tin 40 mins Box Squat 5/5/4/3/3/2/1, Bench 5/5/3/3/3, Chins 5x5 
 
12/1/10: Run 35 mins

Red Beard

[B]13/1/10[/B] 
 
[B]Tin : 50 mins[/B] 
 
Front Squat and Press 4x5, BW BB Row 3x8, Single DB Hang Snatch 5x3, Chins 5x3, Trap Bar Deads 2x5, 3x3.

Red Beard

18/1/10 
 
530-7pm Tin followed by core work and Treadmill.

Red Beard

19/1/10 
 
8pm 
 
Fuck a duck I just ran/walked intervals 4:2 ratio for 60 minutes!

Red Beard

[B]Tin[/B] 
 
530-605pm 
 
Complex BB Warmup 30 reps (Olympic Bar) 
 
Superset One: Deadlifts 3/10 & Bench 3/10 
Two: Single Leg Box Squats 3/5 & Chins 3/5 
Three: Push Press 3/10 & Hammer Curls 3/10 
Four: Back Extensions 3/10 & Reverse Crunches 3/10 
 
Good Blow out 35 minutes/24 sets. Single leg bodyweight squats are killers for me. Need to get reps for them and chins up to 10 ASAP.

Red Beard

Thursday 21/1/10 
 
[B]Type[/B] Run (if you can call it that) More like jog/waddle. 
 
[B]Duration.[/B] 45 minutes. 
 
[B]Terrain.[/B] Tarseal, Gravel and Dirt Track. Mostly flat. 
 
[B]Comments:[/B] Painfully slow (and I mean painfully, my lower back was as tight as a drum from deadlifts last night). On a positive note at least I didnt stop moving at my pathetic jogging pace! I seem to pick up the pace after 20-25 minutes, it takes me that long to loosen up. 
 
Surprised to find I was 113kgs on a friends scales today. A little sceptical of their accuracy (hopefully). Im supposed to be downsizing from all this running not blowing out. I was sure I was closer to 106-108!

The Silver Fern

SPRING TRAINING