Campbell's 'WS4SB' basement training Log

A place for vegan athletes from all levels and sports to keep their training journals.

Moderators: hardcore iv, fredrikw, JP, stateofflux, bronco

Postby Thomas Campbell » Sat Nov 07, 2009 7:03 pm

So being at my parents made me have to change my traiing a bit. No weights here so the vanity day was out of the window. I built a 50kg sandbag from an old army kitbag and improvised and did a 'psudeo-strongman' workout.
I based it on this article
http://www.defrancostraining.com/ask_jo ... -10.html#3
where defranco talked about how do his strongman style workout with just weight plates and barbells I will probably combine this tyoe of workout and my vanity workout from here on in. Unforutnatley I won't be able to bring my sandbag back to Leeds until my parents drive up next.

Anyway I found lifting this odd object really hard, especially of the ground as I couldn't grip it conventionally.

50kgs Sandbag timed deadlifts
18 in 60 seconds

50kgs Sandbag Zercher squats
22 in 60 seconds(wasn't get near parrel so I need to sort that out)

Sandbag floor to table to floor loads
4 in 60 seconds (My technique was clearly off with this)

Dragged the sandbag to the garrage

5 minitue jog
5x 400 metere hill sprint
5 minitue jog back
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Mon Nov 09, 2009 11:09 pm

Monday Max effort upper body day:

Max Effort Close Grip bench week 1:

I was using a grip where my hands where on the smooth part of the bar. I've never close gripped benched before so I don't know how bad my numbers are, I was hopping to do better. But after looking at this article on percentages I don't think it was that bad - http://www.tmuscle.com/readArticle.do?id=1823834

Barx20
5x27kg
5x37kg
5x52kg
5x57kg
3x62kg felt alright could of got 5 reps
fx67kg couldn't unrack this with the close grip so decidedto back of rather then go for 64.5kg as i didn't have a spotter and thought it would be sensible.
2x5x57kg

Incline dumbell press

3x6 24.2kg per hand

Bent Over Row

4x74.5kg x10


Bent over rear delt flys/hanging leg raise superset

I supersetted these because I was in danger of losing the motivation to complete my session.

3x15 11.7kg per hand/12xbw

Hill sprints
5x200 metere I think these are the fatest i've ever done really enjoyed them.


So I was really tired today, mainly because I had a coffee to late yesterday and didn't sleep properly. The workout was a mixed bag in terms of where I wanted to be (not so happy with the close grip stuff very happy with the sprints).
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Tue Nov 10, 2009 10:34 pm

Training Tuesday:
10mintue jog 5 X 400 metre hill sprints 10 mintue Jog Back
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Wed Nov 11, 2009 12:10 pm

Wednesday
Max effort Lower body Training:



Max effort deadlifts:

r.
1x5 47kg
1x5 87.kg
1x5 103kg rep pb
1x3 123kg rep pb
1x1 133kg Pb coudn't get anymore reps
1xf 138kg So I didn't do what I said I was going to do last week and stick 3 and 5 reps max. Should really and do that next week

Bulgarian split squats

4x8 14.2kg dumbell

These really wore me out today awful!


Good Morning

2x15 72kg
1x15 77kg

I had to rush of to get on with some stuff so decided to skip my grip work.

.
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Thu Nov 12, 2009 5:56 pm

Thursday upper body repetition day
Bench press body building rep scheme
Warm up set 2x5 x 27kg
4x10 52kg My right shoulder felt a bit dodgy after this so decided my shoulder press out of todays workout

4x10x 14.2kg dumbell tricep extension

Pull ups -
4x8
I couldn't the towel to work today, so I did these instead I am very bad at them!

Hanging leg raises
2x10
2x 8
Was working on get my legs higher and keeping them straighter much harder!

Alternate Dumbell curls
3x 12 14.2kg dumbell per hand
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Fri Nov 13, 2009 4:57 pm

Training Friday:
40 minitue jog
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Sat Nov 14, 2009 9:39 pm

Saturday 'Vanity day':

Planks:
75 seconds
70 seconds
75 seconds
70 seconds
Found about these after training and will be trying them in the future look like a good variation - http://www.youtube.com/watch?v=B_pk0vEOIFY

Side Planks
30 seconds a side

Hanging knee raise with side to side twist at top:
2x10

"21s version .20"
http://www.youtube.com/watch?v=xruI3qn0-X4
2 sets 14.2 kg dumbell per hand

Wrist curls
4 x12 14.2 kg dumbell per hand

Rotatioanl abb work
side to side holding a
2x50 holding a 20kg plate
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby baldy » Sat Nov 14, 2009 11:12 pm

Those plank, touch your shoulder routines look cool. Do you have a name for it? Certainly will make planks less boring and give you a way to count reps. I will try it my next workout.
User avatar
baldy
Site Admin
 
Posts: 7374
Joined: Wed May 09, 2007 10:23 am
Location: St Albans UK

Postby Thomas Campbell » Mon Nov 16, 2009 7:13 pm

[quote="baldy"]Those plank, touch your shoulder routines look cool. Do you have a name for it? Certainly will make planks less boring and give you a way to count reps. I will try it my next workout.

Tried these today as you will see bellow

Monday Max effort upper body day:

Max Effort Close Grip bench week 2:

Barx5
Barx10
5x27kg
5x37kg
5x47kg
5x54.5kg
5x59.5kg
3x64.5kg pb
3x67kg pb

Incline dumbell press

3x6 24.2kg per hand

Dumbbell Row

4x36.7 ala kg x10 per side I cant really make a heavier dumbbell so I will add more reps 'kroc rows'


Bent over rear delt flys
.

3x15 11.7kg per hand

Plank shoulder touches

1x60sec felt these more in the lower back than usual not sure if thats part of the exercise or my lower back being weaker then normal so I decided not to do anymore

Hill sprints
5x200 metere
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Wed Nov 18, 2009 6:21 pm

Didn't go running yesterday as I was went watch to my Girlfriends little brother play football. Leeds United Academy facilities are excellent.

Wednesday
Max effort Lower body Training:

Had to really rush to train at all so decided just to do my dynamic warm up and then deadlift

Max effort deadlifts:


1x5 47kg
1x5 87.kg
1x5 107kg
1x3 122kg
1x1 132kg
1x1 134.5kg pb
fx1 137kg could only get it of my ground on my right side
fx1 137kg couldnt get of the ground at all
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Thu Nov 19, 2009 7:14 pm

Thursday upper body repetition day
Bench press body building rep scheme


1x5 bar
1x5 x 27kg
4x11 52kg Mt

dumbell tricep extension
3x6x16.7kg

Pull ups -
3x8

One armed shoulder press

3 sets of 8 per side 21.7kg dumbell.


Alternate Dumbell curls
2x6 16.7kg dumbell per hand
1x 9 16.7kg dumbell per hand

Weighted plank
30 sex 5kgs[[/b]
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby thestoatyone » Thu Nov 19, 2009 9:38 pm

[quote]Found about these after training and will be trying them in the future look like a good variation - http://www.youtube.com/watch?v=B_pk0vEOIFY


Used to do something similar with press ups in my old kickboxing club.

Face partner, press up clap your right hand with their right hand, same for left hands, touch your own right shoulder, then left and repeat. Pretty intense!
Vincit omnia pertinax virtus

My Log

[quote="muchluv"]When I grow up I want to be Gelert.
User avatar
thestoatyone
Active Member
 
Posts: 3489
Joined: Mon Mar 09, 2009 9:39 pm
Location: West Midlands; UK
Top

Postby Thomas Campbell » Mon Nov 23, 2009 2:30 pm

Monday Max effort upper body day:

Max Effort Close Grip bench week 3
:

Barx10
5x27kg
5x47kg
5x52kg
5x57.5kg
3x62.5kg
3x67.kg
fx72kg
5x67kg rep pb
3x69.5kg pb

Incline dumbell press

3x6 24.2kg per hand

Dumbbell Row using 36.7kg dumbell

1x10 each side
1x12 each side
1x14 each side
1x15 each side


Bent over rear delt flys
.

3x15 11.7kg per hand

Weighted plank

1x60sec 5kgs

Anybody have recommendations for an appropriate number of these to be performing?

Hill sprints
5x200 metere


My training has been a bit messed over the last week with guests, deadlines and friends birthdays getting in the way. The next week is going to be terrible for training as I am at a conference thursday through sunday and have gigs tuesday and wednesday.
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Tue Dec 01, 2009 1:36 pm

Whilst in London at the conference I managed to get into a disco esque version of my rep upper body day. So last week I only managed to train twice both upper body days. I'm going to relaign my training week so I can start get a full week after missing so much stuff last week.

Tuesday Max effort upper body day:

Max Effort Close bench press week 1:

Previous bench press pb 1x3 64.5kg

5x47kg
5x47kg
5x57.kg
3x62.kg
3x67.kg pb
3x72kg pb

Incline dumbell press

3x6 24.2kg per hand

Dumbbell Row using 36.7kg dumbell

1x10 each side
1x14 each side
1x16 each side
1x18 each side


Bent over rear delt flys
.

3x15 11.7kg per hand
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

Postby Thomas Campbell » Thu Dec 03, 2009 1:28 pm

Wednesday Max effort lower body day

Max effort squat week 1

Previous pb 87kgx5

Squats
27x5
47x5
67x5
77x5
87x5
89.5x3 pb
92x3 pb
97x5 pb


Bulgarian split squats

4x8 14.2kg dumbell


Good Morning


3x15 77kg

Plate pinching
.
3x60 sec 2 x5kgs per a hand.
Thomas Campbell
Active Member
 
Posts: 162
Joined: Thu Sep 10, 2009 3:50 pm
Location: Leeds, England

PreviousNext

Return to Training Logs

Who is online

Users browsing this forum: No registered users and 3 guests