Things that make me piss

[jamie douse]

You fellas have given me some inspiration and motivation.

There are not too many people in my area that are prepared to undergo the kind of training regimes posted on this site. Even the most ardent trainiers in the gym i work at would never contemplate training this way.

Hopefully i'll be able to change a few attitudes.

So i still maintain that your units :lol:

Anyway, i thought i might start posting my own training log, for my own benefit mainly, however, if anyone interested in giving me some pointers or comments, much appreciated.

1st session Wednesday 1st Feb

Warm up - 1km jog - dynamic stretching

25kg sandbag on shoulders

Run/shuffle/walk up 200 metre sand dune last 50 metres is made up of 109 steps. Then carry down other side (about 500 metres). Back to the top.
Carry back down 200 metre and rest 2 minutes at bottom.

Carry 200 metres only - up and down three times - no rest. Carry up and down 109 steps only - 6 times - no rest

Carry down 200 metres. Hug bag 500 metres back to car.

note to self - next time wear a t-shirt - exfoliating scrub ok for 2 minutes not 50 though.
For the next 2 - 3 hours felt like crap.

Thursday 2nd February 2006

Warm up - dynamic stretching

3 rds - 2 minutes per round - 30 second rest

Burpees with jumping pull ups
Boxing with bands

Heavy bag 8 x 3 minute rounds - 30 second rest b/n rounds

10 minutes skipping

2 x 15 abs
2 x 15 bridges

chin hang - 30 seconds

Feel excellent other than some shoulder soreness from sandbag.

[rapture]

the sand bag stuff sounds awesome mate, and the boxing stuff is great,i'm just starting to get back into that myself.

i'll be watching your progress with interest

Nice work Jamie! thats some solid sandbag carrying! Youll be a UNIT in not time!

When Im in WA next we should catch up for a mean session. I have some relos over in perth who are keen too.

Keep up the solid work mate!

[vladimir]

Excellent stuff Jamie, keep up the great work ! The beauty of the training logs is that we can get ideas from each other for training.:wink:

workout for friday 3rd feb

beach workout

1) 3 sets - no rest b/w sets - for time

40m sand dune climb with 25kg sandbag
back to bottom
sprint 30m
10 push ups
sprint 30m
20 x 16kg kb swings

7:30

rest 2 minutes

2) 3 sets - 2 minute rest b/w sets - for time

40m sand dune climb with 25kg sandbag - up/down x 2
sprint 30m
10 push ups
sprint 30
snatch 16kg kb - 10 each hand
sprint 30 m
10 push ups
sprint 30 m
20 x 16kg kb swings

1 - 4:30 2 - 5:01 3 - 5:02

3) 2 sets - no rest between sets

16kg kb bottoms up press x 5 each hand - alternating
3 x military press - each hand - on 1 leg in knee deep water
figure 8 - 10 each way
21 x kb swings
12 pull ups

4) 5km jog on beach - 22:24 mins

5) 5 x 15 abs

felt good - run was hard - possible rest day tomorrow see how i pull up

[jamie douse]

training sat 04.02.06

15:00

hill ride 45 minutes
stretching 30 minutes

doms from previous session


training for sunday 05.02.06

15:00

50 box jump, 20 inch box
50 jumping pull ups
50 kb swings 16kg
50 walking lunge
50 knees to elbows
50 push press, 20kg
50 B/E's
50 wall ball shots, 5 kg
50 burpies
50 double unders

Time: 25:58

first time i have attempted this circuit. took me well and truly out of comfort zone resultiing in a couple of minor spews. knees to elbows and push press were very difficult to complete. still suffering doms from fridays session so will look forward to seeing how i pull up tomorrow :cry:

ceiling to floor bag 15 minutes
boxing with bands 5 minutes
floor kipping x 5

[Acd]

Jamie,Nice routines,and great time on the 50 rep circuit.
I like the one leg MP in water.Is the other leg resting on the standing leg?

[jamie douse]

acd,

i've been doing the one legged mp with knee in front of hip. i think i'll start trying it with one leg resting on the other, might be able to retain balance for longer period. i started performing it to help me maintain focus. i find that standing on one leg in the shore break with ever shifting sands requires high levels of focus - its no good with the flys about though i'm sure the little bastards stand around waiting for me to get up on 1 leg with a k/b above my head before they'll come and shit on me :evil:

i was pretty happy with my time for the 50. it was bloody hard. also one of the best wo's i've done for some time. i shake my head when i think of dean hubbards time. i don't know where i would find ten minutes in that circuit to get anywhere near his time (doesn't mean i won't try though) Now there is a unit! :lol:

[jamie douse]

wo 06.02.06

hot & humid
16:00
minor doms from previous day

Warm up - light jog, dynamic stretching

1. Helen - 7:55

2. Pull ups 1 - 1 minute, 2 - 2 minutes etc

11 minutes + 8 = 74 pull ups

3. Heavy bag 5 x 2 minute rounds
no rest - 20 double unders between rounds

3 minute rest

Heavy bag 5 x 2 minute rounds
no rest - 30 double unders between rounds


4. KB Turkish get ups 16kg - 5 each hand
5. Floor kipping x 6

Helen felt like i was running 8oom - rest day tomorrow
very hot and humid today - 5 x 2 on the heavy bag induced spew

[rapture]

helen in 7:55

holy cow

[jamie douse]

rapture,

i wasn.t sure if that was a good time. I'm only using a 16kg kb as well.
Just to make sure is Helen is 400m, 21 kb swings and 12 pull ups x 3? Is it supposed to be done with a 20 or 24 kb?

Noticed on your post that you did a tyre flip. What size tyre? I've seen guys doing that on the strongman contests.

i get enough weird looks carrying a kb down the to the local rec ground, or just performing circuits like helen etc. I can't imagine what the local redneck population would do if they saw me tyre flipping.

[rapture]

helen is with a 24kg kb, but that is still a rocking time.
are u a good runner?

not sure how big the tyre is. i will get a video up in a couple of days.

[jamie douse]

rapture,

for the past 3 months i have been focusing on speed and power in my training - running wo's have consisted of 200, 400 and 800 metres.

prior to that i was regularly running between 10 and 21 kms. focussing solely on speed and power has dramatically improved my times for 2, 4 and 800 metres so that would probably explain the reasonable time for helen.

i'm beginning to switch my running focus to 5 - 10 k sessions so i expect my times for complexes such as helen to go backwards.

[meshugga]

wat sort of times are u puttin out for 2, 4, and 8 jamie??

[jamie douse]

meshugga,

2's 27 - 28
4's 1.05 - 1.08
8's 2.20 - 2.25

haven't timed properly since early jan so not sure of current times. im not really much of a sprinter at all only did it as part of boxing training. when you look at the times good runners do im bloody slow. im a bit of a one pacer i prefer the 5 - 10 k distance.

workout 08.02.06

16.00
weather - lovely jubbly

sandbag/sandhills

25kg sandbag on shoulders

carry up 200m sand dune - last 50 is 109 steps
down other side 500m
back to top 500 m
down other side 200m
no rest
carry 200 m up and down four times
with bag twice - 10 burpees at top
without bag twice - 10 clap push ups at top
carry up 109 steps x 7
last 3 reps carried on L, R L shoulder - able to climb much faster

no rest entire session

average hr 150
max hr 189

[meshugga]

pretty good times for a guy not training for running jamie.

i see y im not a boxer now too, lookin at the trainin u do.
UNIT. that shit would make me piss. good work, keep it up

[jamie douse]

meshugga

times i posted yesterday were pretty much guestimates. normally im doing sets of 6 - 8 400's, 10 - 16 200's, or 4 - 6 800's with squats, push ups etc between reps so i tend to save my self a bit.
this morning i headed out after my wo to time a couple of 400's and i recorded a 58 and 56. reckon i could go a bit faster. ill have a crack at 2 & 8 in the next week or so.

anyway todays wo

09.02.06
9:00
weather fine

dynamic stretching - 15 minutes

circuit once
50 double unders
20 push ups
50 crossovers
20 clap push ups
50 double unders
20 frog push ups
50 crossovers
5 1 arm push ups each arm

pull ups 1 - 1min, 2 - min etc
11 minutes flat - 67 pull ups
really struggled - last 2 minutes were mix of kipping and jumping. havent allowed enough recovery time from yesterdays session

ceiling to floor ball 5 x 2 mins
in between rounds 1 - 2 5 snatch each arm 16kg kb
in between rounds 3 - 4 21 d/h swings 16 kg kb
after round 5 5 mp each hand 16 kg kb

floor kips x 10

2 x 400 m
1 - :58 2 - :56

[jamie douse]

oh and as for being a boxer i am far too inclined to spend my time in what could best be described as a comatosed state to be considered any good :lol: . i dont have enough duck for my bang! love the training and the atmosphere though.

[Acd]

Those are great times,constant under 1 minute intervals for 400m is excellent.I think you will be able to smash the times on Run WOs like Helen.
Nice Circuits too.

[jamie douse]

wo friday 10th feb, 2006

16:00
warm 28 no breeze

sand hill run 2.5km circuit x 2

1st 2.5 13 minutes
2nd 2.5 11 minutes

D/H 16kg kb swings 6 x 12
Snatch 16kg kb 6 x 12 e/h
C & J 16 kg kb 6 x 12 e/h
MP 16kg kb 6 x 6 e/h
Bottoms up 6 x 3 e/h
figure 8 2 x 20

session notes:
dont drop kb in the ocean, sinks quick
legs very heavy, feeling tired during run
felt strong thro kb session

[Invasion]

Jamie,

Just read your training log. This is one hardarse workout, but it's something that we should all be doing! I never knew that lifting kb's could make all of us into "great" bootcamp instructors!!!

I haven't really had much to do with sandbag training, never done it before. Running up/climbing sand dunes awesome work there man.

Don't put me through any of this stuff when i come down, i won't survive!

Future training drills will be using my draft hore pulling harness (ironmind) to pull along one big arse garden sleeper, then two & then three, one for each hook/carabiner. This should be a great exercise for developing some great leg power. Or i could drag a kb up the sand dune???

Have a few more training drills in mind, but just need to put them on paper, then apply it to physical effort!

[jamie douse]

wo saturday 11th feb 2006

15:00
bloody hot

helen

8:46

disappointed with time - really struggled, legs felt like lead

circuit x 5 (planned) for time

30 hindu squats
30 kb d/h swings
30 manual leg extensions
30 kb snatch (15 e/h)
30 box jumps
30 push press 20 kg
30 knees to elbows
30 pull ups
30 double unders
30 hindu push ups

DNF. have been up for 3 months now and due for a week off so i'll try and do that. i'll just do a little bit of work in the pool and some stretching sessions.

[jamie douse]

WO Moday 13.02.06

30 minute pool session
30 minutes yoga
ab work

WO Wednesday 15.02.06

30 minute pool session

WO Friday 17.02.06 - back in the fray

16:00
very windy

Slow 4 k run 16:15

16 kg kb
D/H swing 100 (5 x 20)
Snatch 100 (5 x 20 - 10 e/h)
Jumping Lunges 50 (5 x 10)
Sots press 3 x 3 each hand
Renegade lunge 3 x 10
Bums up press 3 x 3 each arm

very slow 3 k run
stretch

then took senior regional netball team for 1 hour session which involved

- sand hill run thro' usual sandbag route up and down 5 times with 10 burpees at the top
- 1.5 km run to beach
- 100m sand sprints - 1:00 to sprint 100 metres, return to start, then go again - tough in the sand :twisted:

WO Saturday 18.02.06

15:00
very warm

Very sore thro groin from renegade lunges & sots press

- Run 2.7 km warm up
- 5 x 3 heavy bag - 30 secs active rest jogging on the spot
- 10 minutes ceiling to floor
- pull ups 3 x 7
- push ups 3 x 10
- crunches 3 x 15
- opp arm/leg 2 x 15
- B/E's 3 x 15
- floor kipping 3 x 2 (breakfall/kip)

WO sunday 19.02.06

even sorer thro groin

invasion visited bunbury. worked on technique thro snatch, windmill, swings, presses. Also had a look and a quarter swing of the beast - mo fo!

then helped invasion teach a session to 5 first timers

all up 2 hours

[jamie douse]

wo monday 20.02.06

16:00
hot

run 2.5k's 11:00

6 x 2 minute rounds man makers (16kg kb) with 1 minute rest between sets
1st time i've tried these and they made me cry like a little girl

at end of sixth set
straight into tabata on heavy bag - 8 rounds

Rest long enough to put shoes back on

run 2.5 k's 9:58

4 x 10 extended floor press 16kg kb

I'm shattered

[jamie douse]

wo wednesday 22.02.06

16:00
hot & humid

6 x sand dune runs (including 109 steps)
3 reps carrying 25kg sandbag to top and back

16kg kb session

d/h swings 5 x 20
snatch 5 x 10 e/h
snatch with 2 kb's 3 x 5
mp 2 kb's 3 x 7
bums up press 3 x 2 e/h

wo thursday 23.02.06

08:00
cool

100 pulls, sit ups, push ups, squats

time 19:39
struggled with pull ups - my weakness - probably took me 12 -13 minutes and it was a combination of kipping, towel and jumping pull ups

extended floor press 16 kg 3 x 10
windmill 16 k 3x 2

crocodile walk 2 x 1 minute
farmers walk 2 x 16kg 950 metres

[jamie douse]

wo 24.02.06

16:00
mild

5k run 19:50

16 kg KB
5 x 10 swings 16kg
5 x 10 snatch
5 x 20 darc swing
50 man makers
5 x 5 mp with 2 x 16
5 x 3 side press
5 x 10 windmill

wo 25.02.06

12:30
hot

bush walk 1.5 hours

wo 26.02.06

12:00
hot

farmers walk 350 m in sand - hot sand
5 x 10 swings
5 x 10 snatches
5 x 3 side press
5 x 5 mp 2 x 16

farmers walk 350m in sand - hot sand

5 k beach run 21:00

frolic in the ocean :D

wo monday 27.02.06

16:00
bloody hot

helen 7:06
reverse row instead of pull ups

circuit x 3

2 x 16kg kb farmers walk 25m
push ups x 20
farmers walk 25m
crunch x 20
farmers walk 25m
burpees x 20
farmers walk 25m
bench dips x 20
farmers walk 25m
man makers x 5

1 - 5:00 - didn't squat during man makers
2 - 5:34
3 - 5:20

2.5k run - aim 11:20
11:25

[jamie douse]

wo 01.03.06

17:00
moderate 29 deg

run 8 k's
32:16

3 x 15 16kg kb swings
5 x 3 16kg kb side press
3 x 3 16kg kb windmills
3 x 7 pull ups

tomorrow ross enamits 10 minute workout. Hopefully it'll take me about 10 minutes :)

I'm having trouble with determining the difference between side and bent press. I've read pavels RKC and i'm still struggling. Does anyone have any further tips, please or is it best to get the video to go with the book?
Any advice appreciated :)

[imported_Rick]

Side press- shoulders travel on a similar groove to the windmill.
Bent press- low shoulder moves between knees. In other words you screw under it more.
Takes some practise- persevere!!

[vladimir]

Jamie,

Best thing is to get the video. As they say, a picture says a 1000 words !

[jamie douse]

thanks guys.

ill persevere and get a vid. any suggestions on mahler, cotter or pavel?

WO 02.03.06

08:00
8)

2 minute skip

Ross enamits 10 minute workout
squats, push ups, crunches, burpees

c to f bag 10 minutes

4 x 3 minutes heavy bag - 30 sec rest
tabata on heavy bag 8 x 20 secs/10 sec rest
4 x 3 minutes heavy bag - 30 sec rest

pull ups 5 x 5

good sesh, although my inability to push out solid numbers of pull ups is starting to make me :x

[imported_Rick]

Go for Cotter's Eucyclopaedia. Great value and very extensive.

[jamie douse]

wo 03.03.06

16:00
hot

16 kg kb swing 5 x 15
16kg kb snatch 5 x 10 each hand
man makers x 10 minutes - minimal rest
long cycle C&J 2 x 16kg kb - 5 x 5
mp 2 x 16 kb - 5 x 5

18:00
still hot

train regional netball team
70 minute run thro Bunbury including 30 hill sprints/stair climbs

[jamie douse]

WO 05.03.06

08:30
f*$#ing hot

4 K's
17:00
disappointed with
a) time
b) distance - aim was 5 k's
blame it on the HJ's (burger king) i ate yesterday - first time in probably 6 months

18:00

still f*#$ing hot

4 x 3 min heavy bag - punching & kicking - 30 secs rest
Tabata
- jump over upright tyre
- burpee with sandbag press
- shuttle run
- push press 20kg
4 x 3 min heavy bag - punching & kicking - 15 secs rest
Tabata
- Fitball crunch with 20kg barbell
- Fitball push ups - hands on ball
- kb swing
- shuttle run
- jump over upright tyre
- skip
- band boxing
- burpees with sandbag press

lovely workout :D

you should swicth to oportos Jamie! I have a regular norm meal everyday. youll be running the 5k in under 10m in no time! ;)

POWER COMES FROM THE BELLY!

-j

[vladimir]

you should swicth to oportos Jamie! I have a regular norm meal everyday. youll be running the 5k in under 10m in no time! ;)

POWER COMES FROM THE BELLY!

-j

Make sure you drink a lot beer too, best way to preload on carbs !

[jamie douse]

j - please elaborate :)

vlad - tried the carb loading with beer and ended up just getting loaded for 15 years :)

wo 06.03.06
still hot

very slow 60 minute run
aim - keep heart rate between 130 & 140 bpm.
average 136 - max 146 - in zone 58:53

[jamie douse]

wo 08.03.06

13:30
air conditioned gym

pull ups - 1 - 1 minute, 2 - 2 minutes etc
10 minutes plus 10 - all with correct form
65 pull ups 10 minutes

16:00
very hot & humid

25 kg sandbag run in sand dunes
aim - 1 hour non stop
on first climb did 10 squats with sandbag, dropped bag and went to run down other side and saw (read nearly trod on) my first joe blake for the summer :shock: basking in the sun. 4 - 5 foot tiger snake - i think - didnt
hand round to find out! Mustered all the courage i could and ran back to the top again and that 6 foot tiger snake was gone 8) . Had now achieved max hr for the day made the gutsy decision to stick it out but just run up and down the one side. After encountering 5 - 6 aggressive stick snakes on the way back down decided that i would now only run half way up for remaining time. Did one halfway climb up and down and then on the second climb saw my second snake (maybe the same) for the summer - crossed my path this time about 2 metres in front of me (insert shitty pants emoticon). This one took at least 30 seconds to cross the track, must've been at least 8 or 9 foot, looked like it had recently swallowed a small dog and had a tattoo of a human coiled around a heart on his chest. That was my exit cue and i fucked off out of it - quick smart. That was some fucked up karma man. :twisted:
Theres a saying about a hero dying once and a coward dying a thousand deaths - i racked up the thousand today.

That had eaten up 19 minutes. Completed the remaining 41 minutes at local stair climb - 92 steps. Completed 18 times - up & down -. Alternating between carrying sandbag and not. 10 squats at bottom and top when carrying sandbag

Finished at beach for frolic where i happened across my first noah of the summer......

exellent workout - really got hr moving

[jamie douse]

wo 10.03.06
06:00

air conditioned gym

woke up with a bad case of sandy vagina. live across the road from a factory and was kept awake all night. got to work and hooked into pull ups all angry like.

pull ups 1 min 1, 2 min 2 ......etc

13 minutes + 6 = 97 pull ups

absolutely rapt. previous best was 11 + 8.
what a tops way to start the day :D :D

[jameselliott]

woke up with a bad case of sandy vagina. live across the road from a factory and was kept awake all night. got to work and hooked into pull ups all angry like.

sandy vagina and being kept awake by the factory. I reckon just keep your doors locked and the factory boys will stop taking you down to the sand dunes at night. Youll sleep better that way.

good work on the chins too. ;)

[jamie douse]

james, i thought aliens were responsible :? :shock: goddam pencil dick factory workers :x !!

took me all day and that was the best comeback i had :roll:

wo 10.03.06 arvo
16:00

had some acnupuncture for iliotibial & sciatic probs so no running today

man makers x 100 - focus on technique, correct breathing and deep squatting

54:15

that is all

[jamie douse]

wo 11.03.06

17:00

very stiff hammys from yesterdays man makers

wu 1.5k jog

moderate 5 k's due to acnupuncture yesterday
21:11 minutes

skipping 10 minutes

celing to floor bag 10 minutes

stretching

[jamie douse]

wo 12.03.06

17:00
cool

2.5 k's - 8:41

10 x 1 min heavy bag - all out - 30 sec rest

Tabata
squats with 15 kg s/bag
pull ups
16 kg kb swing
hspu
jump over crate
push ups
lunges with 15kg sandbag
1 arm hang
lateral jump over bag
tri dips

2.5 k's - 8:29

good solid workout. Got very fired up on the second 2.5k run. Some dickhead at the park, drinking piss and hitting golf balls almost hit my daughter and I - twice! Anyway had a few verbals only. Sometimes a :evil: little staffy (if their is such a thing) comes in handy :wink: . Its got me beat but some people are just plain scared of em.

[Cameron]

I suppose if you have never had the chance to get to know one, a short walking barrel covered in muscles could be a bit intimidating :wink: Hell, even their ear muscles are ripped!

[jamie douse]

yeah i guess so but shes such a little cutey

wo monday 13.03.06

2 x 16 kg kb DL 5 x 10
Extended chest press 2 x kb's 5 x 10
Extended chest press from bridge 2 x kb's 5 x 10
KB towel curl 5 x 10
Side press 3 x 3 each side

[jamie douse]

kinda rest day

wo 14.03.06

13:00
abs

Cable rotations with push 20 kg 3 x 10
Cable rotations with pull 20 kg 3 x 10
Fitball rollaway 3 x 10
Fitball BB crunch with olympic bar 3 x 10
Fitball russian twist with BB 3 x 10
Fitball reverse hip extension 3 x 10

[jamie douse]

wo 15.03.06
06:30 - gym

kept awake by factory again

pull ups 1 in 1 min, 2 in 2 etc

13 minutes + 10 = 101
minutes 12, 13 & 14th mainly jumping pull ups

13:00

abs
3 x 10 lat deadlift
3 x 10 hip flex on incline bench
3 x 10 upward chop 20 kg's
3 x 10 downward chop
3 x 3 dragon flags (2 complete rom)

14:30

pretty warm now
slow comfortable 5 k's - 27 minutes

heavy bag 2 x 3 minutes

heavy bag 1 punch - duck, 2 punch - duck, 3 punch - duck and so on up to 20 punches then back to 1

heavy bag 2 x 3 minutes

Heavy bag punch duck routine as above

20 x on knees, butt on heels, jump up throw left/right combo
Breakfall - floor kip x 10
1 leg bridging 3 x 20
forward breakfall x 20
dead hang - 1 minute
floor kipping x 10
manual leg extension x 10

[jamie douse]

16.03.06

abs

3 x 10 lat deadlift with oly bar
3 x 10 hip flex on incline bench
3 x 10 upward chop 20 kg
3 x 10 downward chop 20 kg
3 x 3 dragon flags

17.03.06

abs

3 x 10 cable rotation with pull 20 kg
3 x 10 one leg squat with cable row 20 kg
3 x 10 hip flex on incline bench
3 x 10 fitball barbell crunch with oly bar
3 x 10 fitball russian twist with bar 5kg
3 x 10 fitball reverse hip extension

kb session

5 x 20 swings 16 kg
5 x 10 swings 16kg in each hand - CRIKEY that was scary
5 x 5 long cycle C&J 16 in e/h
5 x 5 snatch 16 in e/h
3 x 5 1 leg squats with 16 kg kb 1/4 rom - hoping to work towards pistols

[jamie douse]

18.03.06

13:00
low to mid 30's

14 k brunswick hill run
aim hr 145 -160
1hr 2 secs
average hr 150 - max 173 (last hills a killer)

struggled a little with heat

19.03.06

14:00
low 30's

1.5 hour paddle on ski from Eaton foreshore to Brunswick River
haven't paddled since last summer. Boney arse and lower back sore

10:00 snatch with 16 kg kb
190

[jamie douse]

wo 20.03.06

18:00
warm

wu - 1 km jog - dynamic stretching

circuit x 10 rounds

600m run
21 kb swings with 16 kg kb
10 kipping pull ups

- after 5 rounds, pull ups preceded swings. This made it very hard to get going during first 200m of run
- for the first time "lost" a callus (spelling?) during pullups - war wound at last :)
- feel i have almost mastered technique on kipping pull ups. was able to "breeze" through 10 reps on each circuit. :D
- most difficult part of workout was trying to relax shoulders and back in the first 200m of run

[jamie douse]

wo 21.03.06

abs

3 x 5 each leg one legged squat with cable row 22.5kg's
3 x 10 each side cable rotations with push 22.5kg's
3 x 10 each side cable rotations with pull 22.5kg's
3 x 10 fitball rollaway
3 x 20 back extensions with 5 kg plate
3 x 10 fitball crunch with 22.5kg bb
3 x 10 fitball russian twist with 5kg bb

[jamie douse]

wo 22.03.06

cold (20) & wet

back to sand dunes - too cold for snakes 8)

1 hour as many ascent/descent as possible

alternate between
- carry 25 kg sandbag - 10 squats at top- with sandbag (80 squats)
- nil resistance - 10 burpees at top (90 burpees)

17 completed

[jamie douse]

15:00

Abs

3 x 15 reverse hip extension
3 x 6 lat d/l with 20 kg
3 x 4 dragon flags - all full rom
3x 6 each leg hip flexion on incline bench
3 x 15 Swiss ball rollouts - on knees

[Cameron]

Nice work on the Dragon Flags Jamie - was this something that came easily for you or did you really have to work for it?

Be interested to see what sort of progression you used to get there.

[jamie douse]

Thanks Cameron,

Its been a fairly hard slog. I started at 1 rep a couple of months ago and have slowly progressed both reps and, in my opinion more importantly. rom (as i have had some lower back problems).
I did not move rom on until i was happy that i would be able to keep correct muscles fully engaged (and ignore ego :lol: ). I've been stuck on 3 reps for some time now with probably 1 rep @ full rom and the other two @ 1/2 to 3/4 rom.
As youve probably experienced yourself, quite often things just happen and thats what happened the other day - everything just clicked.
I think the other ab exercises i have been doing have really assisted and for that i must thank Ben Minos. I always thought i worked hard on my abs until Ben gave me a group of exercises that have been really challenging and when performed correctly extremely beneficial both astheticly, much to the missus delight :wink: and functionally :D . I now feel that i will be able to progress very quickly and will now try and progress swissball rollaway from knees to toes.
So after all that - yeah it was hard work - but rewarding.

WO 24.03.06

05:45

1 arm pull ups on assisted chins

L/R 3 x 4 @ 60 kg
L/R 3 x 4 @ 57.5kg
L/R 3 x 4 @ 55 kg

alternating with dips 3 x 10

16:00

5 km run 21:38 - 2 circuits around Marlston Hill includes 100 - 150 step climb

16 kg kb
5 x 20 swings
5 x 20 snatch - 10 L/R
3 x 20 C & J - 10 L/R
3 x 10 split jumps
3 x 10 renegade lunge
2 x 20 figure 8's

[Cameron]

So what are these secret ab exercises Ben gave you that are both aesthetic AND practical? :wink:

[jamie douse]

So what are these secret ab exercises Ben gave you that are both aesthetic AND practical?

no secret just the ab exercises i have been posting for the past couple of weeks. if you give me your email address i will try and send them to you.

WO 26.03.06

12:30

Mild

9 km Brunswick hills run. Focus on hill sprints on the way out and consistent pace on the way back. Reached chicane in 15:59 (new pb) - previous best 17:44. Outward 20:00 then back in 17:32.
9 km = 37:32
Average HR 155. Max HR 178.

16:00

Milder

50 tyre jumps - no box so jumped over 600mm high tyre
50 jumping pull ups
50 kettlebell swings - 16kg
50 walking lunges
50 knees to elbows
50 push press - 20kg
50 b/e
50 burpies
50 double unders
* no ball - no wall shots
Time: 22:19

[jamie douse]

WO
08:30

some low back soreness today

WU - dynamic stretching

KB sesh
Good morning stretch

MP 2 x 16kg - alternating L/R 5 x 10
Side Press 16kg - 3 x 5 L/R
Extended floor press 2 x 16kg - 3 x 10

1 arm assisted chins - left first
2 x 4 L/R @ 57.5 kg
2 x 4 L/R @ 55.0 kg
2 x 4 L/R @ 52.5 kg

3 x 5 L/R 1 leg cable squats @ 25kg
3 x 10 L/R Cable rotations with push @ 25kg
3 x 10 L/R Cable rotations with pull @ 25kg
3 x 5 Dragon flags - full rom

[jamie douse]

wo 28.03.06
13:00 in gym
low back good

3 x 10 fitball reverse hip extension
3 x 10 fitball bb crunch with oly bar
3 x 10 fitball russian twist with 5kg bar
3 x 10 fitball rollaway (full extension)
1 x 10 cable rotation with push @ 15kg

2 x 5 close grip pull ups - pull up and change to wide grip at top & vise versa

3 x 3 L/R 1 legged squats - arse to grass - hand support on pole.
1 x 3 L/R 1 legged squats down to bench
1 x 3 L/R 1 legged fitball squat

[jamie douse]

wo 29.03.06

06:00
gym

pull ups 1min 1 pull up, etc

14 minutes + 8 = 113 pull ups

minutes 13 & 14 jumping pull ups

15:30

wu 1.34 km jog with carioca, backward running, high knee lift

circuit x 5

200m sprint with chute - resistance rated @ 20kg
jog back
200m sprint without chute
rest 3 minutes

cool down 1.34 km jog
stretching & Peter Sbirakos (PS) spinal decomp.

[jamie douse]

wo 30.03.06

13:00 - gym

6 x 10 dips
3 x 7 dragon flags
3 x 7 lat deadlift with oly bar
3 x 7 hip flexion on incline bench


wo 31.03.06

beach

7.5 k run on the flat
focus long easy stride
28:42

KB sesh
3 x 20 darc swings - 16kg kb
1 x 10 alternating L/R MP with 2 x 16kg
1 x 10 MP alternating L/R MP with pulse 2 x 16kg
1 x 10 MP alternating L/R MP with double pulse 2 x 16kg
5 x 5 MP with 2 x 16 kg
4 x 3 L/R side press - 16kg
5 x 3 windmill - 16kg

[jamie douse]

wo 01.04.06

wu skip 5 mins

8 x 3min heavy bag
active rest 1 min skipping

3 x 10 knee tuck jump into/out of tyre then flip tyre

3 x 3 minute chasing the dog in the back yard

PS spine decomp

excellent sesh - punching power and endurance has increased again markedly.

[jamie douse]

wo 02.04.06

bunbury runners club

wu 2 km jog

5 x 400m with 3 minute rest

Times not recorded, however, splits would have been between 1:10 & 1:15 which is very disappointing - at least 14secs outside pb. Was supposed to be pushing a fella who is going to national masters championships (55 year old whos a 1500m runner with a PB in the 400m of 1:01).
Pushed him for 250m then legs died (lactic build up was quick - recent training has been more geared towards 5 km) and was unable to push home. maybe time for a rest.

Illiotibial and hamstring felt really tight particularly after 3, 4 & 5 and on way home in car

5 x 20m sprint with chute - release - 20m sprint
10 kb swings at completion

cool down 2 km jog

[jamie douse]

wo 03.04.06

08:30

experienced extreme hamstring, illiotibial, hip flexor and knee pain in R leg after yesterdays session.

Very slow run - 40 minutes. Felt much better.

assisted 1 arm chins
3 x 4 L/R 55.0kg
3 x 4 L/R 52.5kg
3 x 4 L/R 50.0kg

Back extensions
3 x 15 @ 0/5kg/10kg

1 leg cable squats
3 x 6 L/R @ 22.5kg

Other than trying to find the time to get back to BJJ have a few new goals

1 - 1 arm pull ups
2 - Pistols
3 - Donnybrook marathon - 34k ride, 7k paddle, 1.5k swim, 20k mountain bike ride, 10k walk, 12k run. - Run in October/September.

[jamie douse]

04.04.06

3 x 15 fitball rollaway
3 x 15 fitball reverse hip extension
3 x 15 fitball bb crunch with oly bar
3 x 14 fitball russian twist with 5 kg bar
3 x 7 L/R hip flexion on incline bench
6 x 3 1 legged squat

[jamie douse]

wo 05.04.06

13:30

DL 3 x 6 @ 60 kg

16:00

30 minute jog including up and down Marlston Hill steps x 6

5 minute rest & stretch

KB 16kg
3 x circuit of
- swing
- darc swing L/R
- snatch L/R
- c & j L/R

1 - 6 reps, 2 - 7 reps, 3 - 8 reps
1 minute rest between sets

3 x 6, 7 & 8 man makers
1 minute rest between sets

20 minute break - drive home

5 x 5 pull ups
2 x 5 floor kipping - all from back straight to feet
3 x 20 crunches

PS spine decomp

[jamie douse]

wo 06.04.06

08:45

3 x 10 dips

17:00

finish workout started 8 hours ago

3 x 3min speedball
4 x 3 L/R side press - 16kg
4 x 3 L/R windmill - 16kg
4 x 5 MP - 16kg
2 x 20 figure 8's L/R - 16kg
2 x 20 pass round body - 16kg

5 x 5 pull ups
5 x 10 dips

fitball rollaway on toes x 1 - held for about 2 seconds - elbows were still on ball - end goal forearms & toes

[jamie douse]

wo 07.06.04

05:45

wu 50 assisted chins @ 50 kg

1 arm chins

1 x 4 L/R @ 52.5kg
1 x 4 L/R @ 50.0kg
1 x 4 L/R @ 47.5kg (reached sticking point on left at 3rd rep)

3 x 7 L/R 1 leg cable squats @ 22.5kg
3 x 15 L/R Rotation with pull @ 25kg
3 x 7 L/R Hip flexion on incline bench

16:00

hard run 7.5k's @ 29:20 (3.75k's on road & 3.75k's on beach)
HR ave 161 Max 177

KB swings 10/15/20/25/20/15/10

5:00 snatch 124

figure 8 x 20 L/R & Round body pass x 20 L/R x 2 - no rest

good session - ilio tight & R knee soreness

[jamie douse]

07.04.06 add to morning sesh
3 x 15 fb reverse hip extension
1.5 minute kneeling on fitball

[jamie douse]

08.04.06

12:00
weather: bloomin marvellous

5 x 10 MP L/R
5 x 5 bent press

17:00

warm up
skip 1 min - 20 sec rest, 2 min 20 sec rest, 3 min 20sec rest - back down

circuit x 5 - 1 minute each station = 20 minutes

heavy bag - all out punching for speed & power
heavy bag - kicking all out for speed & power
jumping pull ups
skipping


3 k run 10:30

nice

[jamie douse]

wo 09.04.06

50 minute brunswick hill run - 11 k's

hr ave 126

10.04.06

kb - 16 kg
3 x 10 C & J
3 x 10 swings
3 x 10 snatch - 3 x 10 pull ups
2 x 20 round body pass
2 x 20 figure 8's
3 x 5 MP

[jamie douse]

11.04.06

2 x 15 B/E - 1. B/Wt 2. 5kg
2 x 15 L/R cable rotation with pull @ 20kg
2 x 15 fitball crunch with oly bar
2 x 15 russian twist on fitball with 5kg bar
2 x 15 fitball rollaway

3 x 20 push ups - at top of movement onto 1 hand and then R knee to R elbow, L knee to L elbow and so on
3 x 20 push ups - at top of movement come onto one hand and swing leg on same body side under body and touch opposite hand
3 x 20 push ups - left hand high - right hand low on way up switch hand height

[jamie douse]

12.04.06

07:30

3 x 6 L/R one arm pull ups on assisted machine @ 52.5kg
6 x 10 dips

15:30

wu skip 3 minutes
dynamic stretching

circuit x 4
10 x burpees with jumping pull up
10 x push ups with leg swing
10 x jumping pull ups
10 x push ups with knee to elbow
10 x L/R sledgehammer on tyre
10 x kb swings
10 x kb snatch - 5 L/R
10 x knee tuck jump into and out of tyre

tough

5 minute rest/stretching

10 x 1 minutes heavy bag all out
between rounds alternate between
40 crunches
40 back extensions
10 push ups with leg swing
10 jumping pull ups
10 push ups knee to elbows
no rest


stretching

2 x
10 x forward roll
5 x floor kipping
10 x breakfall and get up
5 x jump from kneeling to feet

10 minutes of bjj floor moves
stretch & PS spine decompress

[jamie douse]

wo 13.04.06

abs
3 x 8 dragon flags
3 x 15 fb reverse hip
3 x 10 lat D/L with oly bar
3 x 15 fb rollaway
3 x 15 cable rotation with push @ 25 kg


14.04.06

began re stumping house today - 6 hours

hot & humid
easy run 60 minutes

[jamie douse]

wo 15.04.06

08:30

wu skip 3 mins

16 kg kb swings 20/25/30/25/20

5 x 5 2 x 16kg kb snatch
5 x 20 2 x 16kg kb shoulder shrugs

5 x 15 extended floor press from bridge position with 2 x 16kg kb
5 x 10 push ups with leg swing

5 x 6 pull ups
5 x 20 push pree with 20kg bar

stretch

12:00
chiro
no more long runs or sprints - right soleus, gastroc, iliotibial, hamstring, psoas, glute medius and left lat are all shot

17:00

- 10 minutes hit tyre with sledgehammer x 10 L/R, flip tyre, jump in/out then flip
- 10 minutes hit tyre with tyre iron x 20 then hit with sledgehammer x 20
- lat deadlift with 16kg kb
- 1 legged squat 3 x 4 L/R - 50% rom

stretch

[Peter Sbirakos]

good workout Jamie.

I've long since given up on long distance runs. Like you, they hurt me too much. I may occasionaly do a cross country run (up the local mountain and around - takes about 50mins) and I find because its not flat and pounding plus you have to concentrate, I come away not as battered as flat level running.

As for sprints, there is a 17 degree gradient which is pretty steep near my place and I'll do 50m hill sprints with swings or snatches after each sprint. I can only maintane that type of training once per month.

[jamie douse]

Peter,

I love running, I love to "get away" by heading out into the bush or down the beach and just running and taking in everything around me :)
t's something i was good at as a young buck, and it (along with boxing) has kept me at least exercising over the past 10 years when I was drinking very heavily and smoking shit. It has also helped me put those excesses and the troubles they bring behind me. :)

Unfortunatley because i trained hard & then played harder I am now beginning to suffer some bad injuries. The latest is a spasticity of the hamstring tendons. I have been told that if i don't have a good rest and stop running long distances or sprinting, in the short term, i may get to the point where I am unable to do either.
Hopefully i will be able to compete in this seasons cross country runs, held around the Bunbury region, just for the fun of it.
Fortunatley it shouldn't have an effect on strength or martial arts training. It will also make me pay more attention to an area i've always neglected -stretching, and that can only be a good thing.

Sigh - the excesses of youth - contrary to my previously held firm beliefs -I AM NOT INVINCIBLE :shock:

Peter, i would be interested in reading your article. my email is fitness@llc.com.au

WO 16.04.06
KB's

D/H swing x 10
5 x 10 C & J with 2 x 16kg kb's
5 x 10 D/H snatch
3 x 3 L/R bottoms up press
3 x 3 L/R waiters press
5 x 20 figure 8's

farmers walk approx 1 km with 2 x 16's. put down 5 times - ouch

[jamie douse]

wo 17.04.06
09:30

x 5
row 500m
pull ups x 10
frog push ups x 10

5 minutes on h/bag

kb with clients

5/10/10/5 of the following
squat with bell racked
clean
D/H swing
snatch
2 hand snatch

2 x 10 figure 8's L/R
2 x 10 round body pass L/R

2 x 50m run 5 steps then D/H swing

[jamie douse]

WO 18.04.06

15:30

Peter Sbirakos WO with 16kg kb's changed the following as not sure on drills

Swing palm offs changed to - 5 burpees
Upper cut flips changed to - 5 pull ups
Hammer swing changed to - 5 burpee pull ups
Pistols 1/4 rom only
1 arm 1 leg changed to - 1 arm
Pull ups B/W changed to - pull ups with 16kg x 4
Deck squat snatch changed to floor kips x 5
Plyometrics 6 x split jump & 5 x knee tuck jumps
Also hit tyre with sledgie x 10 between exercises
Time: 34:22 cruising

Great wo Pete.

Note:
- Power during floor kips has improved dramatically and i credit this to the hip movement required in some KB drills
- Am a long way from performing a lot of drills with a bell heavier than a 16

Is hammer swing a swing with a hammer curl grip?

[jamie douse]

wo 19.04.06

17:00

1 pull up 1min - 1 BB (20kg) shoulder press 1 min, 2 pull up 2 min - 2 BB shoulder press 2 min etc etc

pull ups 15 min + 13 = 133 pull ups
BB press 16 min + 9 = 145 presses

[jamie douse]

wo friday 21.04.06

limited sleep last night - 4 hours

3 x
row 1000m
10 D/L @ 60 kg
10 B/E

4 x 1 minute of
heavy bag all out punching
burpees
skipping
kb swings

4 x
pull ups 1/2/3 alternating with dips 1/2/3 - 20 secs rest at end of each set

worked hard - felt crap

[jamie douse]

wo 22.04.06

restumped house 12.00 - 16.00

16:30

WU x 5
skip 1 min
10 crunches/ 10 v ups
10 push ups on medicine ball

circuit x 6
1 min each

burpees
4 kg medicine ball, slam into ground at left side and raise right knee visa versa
kb swings
sledge hammer into tyre
knee tuck jump into and out of tyre

good workout. have lost quite a bit of conditioning when it comes to burpees used to do 3 minute sets, today was struggling with 1 minute

[Peter Sbirakos]

Jamie,

Here are some descriptions:

Swing Palm Off: swing a bell with the left hand say to just below shoulder height and flip to land on the palm of the right hand positioned close to the right shoulder, almost like a rack. Palm it off and re grab with left hand, repeat for reps and do other side.

Upper Cut Flip: With left hand, pass the bell behind the right leg and grab with right hand. As you grab, flip it like an upper cut and grab with left hand. Repeat for reps and do other side.

Hammer Swing: Lace or tie a thick towel throught the handle of the bell. Feet shoulder width apart. Grab both ends of the towel in each hand. Now swing the bell clockwise for reps and repeat anticlockwise. This is like the hammer throw exercise in the Olympics but without the body rotation movement. I can do 10 reps each side with a 32kg but wipes me out! Oh, and I need to psych myself up for it :twisted:

Deck Squat Snatch: Place bell just in front of you. Go down into a squat and then roll onto back, like you would do a floor kip. Roll back into the squat and then thrust the legs out behind you in a smooth fashion, like a burpee. Come back into the squat, grab the bell and snatch it. Repeat for reps and do other side. This exercise has me breathing heavily. You could even modify this exercise to include the floor kip, so as you land on the legs, squat down and snatch in one smooth motion, repeat for reps. YEAH!!! I love it!!!!!!!

Forward Lunge Snatch: Place bell slightly in front of you. Grab with left hand and as you snatch, lunge forward with left leg. You can modify this exercise to do alternate legs and arms and even lunge backwards.

Lateral Snatch Lunge: This one more difficult. Place bell on outside but close to right foot. Grab with left hand, tighten and as you snatch, you lunge to the left. Knee must be tracking the foot which is facing to your left. Your other foot (the right) must stay tight and flat as does the knee. Be careful because I've come close to smashing my knee.

Lunge Snatch Punch: This is very similar to the forward lunge snatch. Place bell slightly in front and grab with right hand. As you snatch to shoulder height lunge backward with right leg. Repeat for reps and do other side. For this exercise to be effective, you need to punch through snatch. Use also the hip action like a reverse punch. Be careful with the bell smashing on forearm.

Hope the above helps. BTW, isn't it great putting in the sledge hit in between the exercises? :)

All the very best!

[jamie douse]

Thanks heaps Peter. Appreciate the info and will have a crack at those exercises over the next few days. Some of them sound pretty hard so i'll try and be patient.

And yeah your right including the sledge just tops the drills off nicely and gives that extra pump :)

WO 23.04.06

WU D/H swings 15 with 16kg then 15 with 12 kg x 3 no rest
C & J with 2 x 16's 6/8/10
Squat press with 2 x 16's 6/8/10
MP with 2 x 16's 6/8/10
Shoulder shrugs with 2 x 16's 10/15/20
3 x 4 L/R 1 leg squats with towel -a to g
Hover for 30 secs to side hover 30 secs to hover 30 secs to side hover 30 secs

[jamie douse]

wo 25.04.06

wu skip 5 minutes
d/h kb swings 3 x 30 secs - 15 sec rest

5 x 1min - 30 sec rest of each of the following
- kb run swings
- burpees
- skipping
- lateral jump over heavy bag
- punching all out on h/bag
- hindu squats
- junping pull ups
- burpees with jumping pull ups
- crunches (crunches/ bicycle crunches/v ups/ hover/butterfly crunches)
- push ups (hands close/knee to elbow/leg swing/frog/normal)
- sledge on tyre
- push press with 9 kg bar

cool down - very slow jog/stretching

LEST WE FORGET

[jamie douse]

wo 26.04.06
bad doms from yesterday. havent done hindus for a while

wu skip 4 mins - stretch

8 x 3 mins heavy bag
no rest - 30 sec double unders/cross overs between rounds

2 x
MB 1 arm push offs x 5 each arm
MB crossover push ups x 5 each side
MB close grip push ups x 10
MB depth jumps x 10
MB 8kg slam x 20
MB 8kg side slam x 20 alternating feet
sledge on tyre x 60

excellent session. felt very strong. punches crisp

[jamie douse]

wo 28.04.06

16:30

wu 5 min skipping

100 x man makers with 16's
Time = 41:55 (improvement on 54:15)

Tabata on heavy bag
16 x 20/10

my shoulders hurt

[jamie douse]

wo 29.04.06

wu skip 5 mins - dynamic stretching

50 box jumps
50 jumping pull ups
50 kb swings
50 walk lunges
50 knee to elbow (psoas popped on every rep)
50 push press - 20 kg
50 burpees
50 b/e's
50 double unders

Time 21:28 (wanted to break 20, burpees slowed me down)

[Acd]

Hey Jamie
Did you just not write in the Wall Ball or did you know your missing the Wall Ball in the 50s routine.
Nothing available or just choose to skip it?
A

[jamie douse]

Andrew,


Did you just not write in the Wall Ball or did you know your missing the Wall Ball in the 50s routine.
Nothing available or just choose to skip it?
A

nothing available and im glad cause i struggled enough as it was.

wo 30.04.06

08.00 - 16:00 restumping

16:30

wu skip 5 mins

circuit x 8 - no rest other than taking gloves off etc.
heavy bag - 3 mins
sledge on tyre - 1 min
skip - 1 min

sluggish to begin with

run 4 laps of Brunswick oval # 2 (approx 2.8k's)
12:40 - just cruised first real run for about 3 - 4 weeks. felt good no leg soreness

[jamie douse]

wo 01.05.06

some leg (r hammy) & lower back soreness

08:30
wu skip 5 mins

20 x switch swings
3 x 15 DL with 2 x 16's
3 x 8 swings with 2 x 16's - (much easier than first attempt)
3 x 5 L/R MP with 2 x 16's
3 x 10 extend floor press from wrestlers bridge with 2 x 16's (not enough)
5 x eccentric pull ups - 10 second drop
3 x 15 shoulder shrugs with 2 x 16's
3 x L/R TGU with 16
10 x man leg extension

3 x 7 hip flex on incl bench
3 x 15 cable rotation with push @ 25kg
3 x 15 fb bb crunch with oly bar
3 x 10 fb skiers

[jamie douse]

wo 03.05.06

05:45

3 x 10 L/R assisted 1 arm chins @ 60kg

16:30

wu skip 4 minutes

circuit x 5 - no rest
15 kb swings
15 x 8kg MB slam
15 a sledge on tyre

circuit x 8 - no rest
heavy bag x 2 minutes
30 x double unders

circuit x 4 - 1 minute rest between rounds
10 MB push ups (1 arm push offs/mb close grip/crossover/depth)
10 jumping pull ups
10 burpees

[jamie douse]

wo 05.05.06

12:00 train clients - worked while they rested

3 x 10 L/R switch swings
5 x 5 C & J with 2 x 16's

30 sec run swings - 30 sec rest
30 sec 8 kg mb swings - 30 sec rest
for 10 minutes

circuit x 2
10 x L/R round body pass
10 x fb crunches
10 x L/R figure 8's
10 x fb extensions

stretching

16:30

run 2.5k's

skip 1 min x 10 no rest
after each of first five - 20 reps ab exercises
after each of second five - 5 pull ups/ 10 push ups

8 x 2 minutes heavy bag
8 x 1 minutes band boxing
no rest

2.5k run

stretch 30 minutes

[jamie douse]

06.05.06

17:30

light wo

skip 45 minutes
minutes 45 - 30 5 burpees every second minute
minutes 30 - 14 5 pull ups every second minute
minutes 14 - 0 10 push ups every second minute

[jamie douse]

07.05.06

08:00

very slow 5k run

16:30

50 tyre flips

skip 2 mins

circuit x 5 - 1 minute per station

burpees with sandbag press
rope pull ups
kb snatch
1 min rest
knee tuck jump in/out tyre
sledge on tyre
crunches

1.5 k jog

22:00

right leg v sore @ ITB

[jamie douse]

wo 08.05.06

08:00

45 minutes skipping, shadow boxing

11:30

stretching
3 x 15 Cable rotation with push @ 22.5k
3 x 15 swiss ball reverse hip extension
3 x 15 swiss ball bb crunch with oly bar
3 x 15 swiss ball rollaway

3 x 15 renegade lunge

[jamie douse]

09.05.06

during day

20 x assisted chins @ 70kg
4x 5 L/R assisted chins @ 50kg
5 x hand over hand one end of cable crossover to other then 3 pull ups
generally just hanging around

16:30

limited time

wu skip 5 minutes

Enamit 10 minute workout
burpees - squats - pull ups - push ups

4 x 1 min of the following circuit
heavy bag L/R
push press 20kg
heavy bag kicking
lunges

stretching

[jamie douse]

10.05.06

car keys gone

run 10 k's
bike 20 k's

r leg v sore

[Cameron]

heavy bag L/R

L/R? You're not being lazy there and switching stance are you Jamie ;)

[jamie douse]

L/R? You're not being lazy there and switching stance are you Jamie

:lol: :lol: :lol: :lol: NEVER!!

[jamie douse]

11.05.06

3 x 20 switch swing

5 x 10 snatch with 2 x 16 kb's

12.05.06

12:30

wu skip 5 min

circuit x 10 - each station 1 min - no rest except for putting gloves on and 2 minute rest after 5 rounds

heavy bag - dip L/R and so on
skip
sledge on tyre - strike - move right - strike move left
burpees (15, 15, 14, 16, 17, 15, 14, 13, 16, 15)

tough

[jamie douse]

13.05.06

17:00

wu skip 5 minutes

3 x 8 split snatches 16kg
3 x 8 split jumps 16kg
3 x 8 squat thrusts 2 x 16kg
3 x 8 renegade lunge
5 x 5 Mp with 2 x 16's
5 x 5 pull ups
3 x 20 extended floor press 2 x 16
5 x 3 side press 16kg

[jamie douse]

yesterday (14.05.06) i felt like i hit the wall. was physically rooted.
today woke up and felt terrible, not crook but muscles aching, foggy head just sore & tired.
think ill have a very light week - until thursday anyway.

wo 15.05.06

abs

3 x 10 rev hip flex
3 x 10 cable rotation with push
3 x 10 swiss ball crunch with oly bar
3 x 10 swiss ball crunch

stretching

throughout the day kneeling on fitball for 2 - 3 minutes at a time
" " " " 1 leg squats sets of 3 L/R

[jamie douse]

throughout week heaps of stretching and ab work

18.05.06

1 minute with 30 sec rest between sets of

3 x d/h kb swing
3 x kb switch swing
4 x kb snatch (L/R/L/R) - left forearm bombed

5 x 5 pull up strict form

[jamie douse]

wo 19.05.06

08:00

wu - skip 5 mins - stretch

- bear walk x 3 minutes
- Shadow box 5 x 1 min - 30 sec active rest between rounds jogging on spot
- Heavy bag 5 x 2 min - 30 sec active rest jogging on spot
- MB slam 5 kg 5 x 1 min - 30 sec rest (Front/S - S/Fr/S-S/Fr) have "new" medicine ball that does not bounce. increase intensity markedly

Completed as "circuit"
- 3 x 10 of push ups on MB (tri/S-S/1 arm push off)
- 3 x 10 manual leg extensions
- 3 x 10 20kg DL
- 3 x 50 crunches


18:30
finally found time to head off to jiu jitsu, got there and instructor was ill so class cancelled. *@#$

[jamie douse]

wo 20.05.06

08:00

wu 2.5k jog

6 x
burpees 30 sec
kb swings 30 sec
no rest

skip 5 mins

5 x 2 mins on c - f bag
in between rounds
6 chins
various other exercises (bb roll outs/push press/mb slams)

skip 5 mins
stretch

unexpected 2 k jog. took smart staffy in car with me to get paper. smart staffy locked door with car running. smart owner had to run home and get spare keys.

16:00

30 mins of skipping/heavy bag/mb slams/push press/burpees/burpees with sandbag press/sledge on tyre

[Peter Sbirakos]

wo 20.05.06


unexpected 2 k jog. took smart staffy in car with me to get paper. smart staffy locked door with car running. smart owner had to run home and get spare keys.

16:00


lol!!! heheheh they are the best workouts!!! :lol:

[jamie douse]

lol!!! heheheh they are the best workouts!!!

not with bare feet theyre not! :lol:

wo 21.05.06

10 x 1 minute burpees - 30 sec rest
5 x 1 minute lat jump over heavy bag - 30 sec rest
5 x 1 minute sledge hammer on tyre - 30 sec rest
5 minutes c to f bag
5 minutes skip

spent all day restumping house. today involved sawing, with a handsaw, 4 - 6 x 4 jarrah stumps, in space big enough to lie on side only. also digging holes in rock in space big enough to lie down in. shoulders are rooted

[jamie douse]

wo 22.05.06

08:00

skip 5 mins
stretch 15 mins

5 x 20 kb swings
5 x 10 kb snatch with 2 x 16's

stretching 15 minutes

throughout the day ab exercises

[jamie douse]

wo 23.05.06

06:30

5 x 5 L/R MP w/- 2 x 16's
5 x 10 extended floor press (2nd last set 20 & last set to failure 49)
5 x 3 L/R bent over press
5 x 1 bottoms up

17:30

100 burpees
8:57

[jamie douse]

wo 24.05.06

struggling for motivation, tired

wu x 3
skip 1 min
knee tuck jumps (10/15/20)

x 5
heavy bag - 2 minutes
lat jump over heavy bag - 1 minute

2 minute rest

x 5
ceiling to floor - 2 minutes
mb slam - 1 minute

2 minute rest

x 5
skip - 2 minutes
burpees - 1 minute (17/18/20/16/19)

shattered - feeling ok though

[Peter Sbirakos]

hey Jamie, rest for a day or two. noticed you've been on the go pretty much every day! i totally understand the everyday training mentality and was into that for ages but now i'm resting a day or two and definitely feeling stronger and faster.

[jamie douse]

Gday Peter,

I hear you mate - had four days rest last week. Use to train everyday myself. Maybe I need to take a rest more often.
Also I havent really been training for anything in particular and i do need a goal. Got to Ju Jitsu today and hopefully can keep that regular and that should help with my motivation.

Thanks mate

WO 26.05.06

13:00

wu skip 2 minutes

3 x 2 minutes heavy bag - 3 x 1 minute burpees
3 x 2 minutes heavy bag - shuttle run left jab, shuttle run L/R, shuttle run L/R/L and so on - 3 x 1 minute burpees
3 x 2 minutes c to f - 3 x 1 minutes running 8kg mb slam
3 x 2 minutes c to f - 3 x 1 minute lat run over box
C2 rower 10 minutes

ran out of time had to train client

17:00

5 x 2 minutes heavy bag 5 x 1 minute sledge on tyre

19:00

Ju Jitsu :) - break falls, arm locks & throws

[jamie douse]

wo 27.05.06

played footy (aussie rules) for the first time in 4 years today. agreed to play only if i played forward pocket. they put me straight on the ball. had a great time -2 hours of running, getting hit, dishing out hits, dislocated finger, possible cracked ribs and cant move now.

icing up & stretching tonight for sure

:) :) :)

[jamie douse]

very sore R hammy (not torn though :) ), L/R glute med, L ribs, R ring finger dislocated.

wo 28.05.06

wu skip 5 mins
kb's all with 2 x 16
3 x 12 DL
3 x 8 lunge press
3 x 8 snatch
5 x 5 MP L/R
3 x 20 extended floor press

5 x 5 towel pull ups - towel each hand

3 x 3 TGU
3 x 5 SDGU
3 x 10 barbell rollouts - on knees

1.5 k jog
stretch

[jamie douse]

wo 30.05.06

short for time

100 burpees
9:50

5 x 1 min kb swings with 10 breath rest

[jamie douse]

wo 31.05.06

wu 5 min skip

no excuses
jumping pull ups
jumping hindu squats
sandbag press
burpees

Heavy bag
L/R - sprawl x 10
L/R/L hook - sprawl x 10
L/R/L hook/R roundhouse kick - sprawl x 10
L/R/L hook/R rhouse/L hook - sprawl x 10
L/R/L hookR rhouse/L hook/R knee - sprawl x 10

3 x 3 mins Heavy bag - 30 secs rest
3 x 3 mins C to f bag - 30 secs rest

skip 10 mins

[jamie douse]

wo 02.06.06

3 x 8 kb snatch 2 x 16's
3 x 8 kb lunge squat - 2 x 16's
3 x 8 kb MP - 2 x 16's
3 x 3 side bend - 16
3 x 6 L pulls
3 x 10 swiss ball push ups

play around with reflex ball between sets

[jamie douse]

wo 03.06.06

5.5 k jog
Goal work at HR of 149
Average 148

Have lost a lot of speed

3 x 15 Swiss ball crunch (butt on ball)
3 x 10 SB rollaway
3 x 10 SB push up - drop - hold
3 x 2 min kneel on SB
3 x 1 min stand on SB (first time i have done this :) - stand on ball while holding pull up bar, let go and stand unaided for 1 minute)

[jamie douse]

wo 04.06.06

wu skip 3 mins

heavy bag 10 minutes
combination punching/kicking - sprawl

3 x 3 mins heavy bag - 1 minute kb swings between rounds
3 x 3 mins c to f bag - 1 minute mb slams between rounds

swiss ball work

[jamie douse]

05.06.06

Jog 3 k's

Set out cones at 20 metres

Walk swing 16 kg kb - then 10 burpees - then walk swing back - then 10 burpees - 30 sec rest
go again x 5

Farmers walk up and back
10 push ups (either leg swing or knee to elbow)
no rest x 5

[jamie douse]

wo 07.06.06

head full of snot

acupuncture on itb, glute med and psoas (nothing like pins being stuck in your groin)

pull ups 10 x 2
15 minutes mucking around with reaction ball. catch every second bounce.

[jamie douse]

got NG the other day so will start using a bit of that

still not 100%

4 x 4 hold at top/mid/bottom for 4 secs
push ups
pull ups

4 x 4 ham curl on swissball - hold 5 sec
4 x 4 leg press against wall - hold 5 sec
4 x 4 wall press - hold 5 sec
4 x 4 bent over row with towel - hold 5 sec

20 minutes with swissball, standing, kneeling, crunches, rollaways etc

[Peter Sbirakos]

yes, isometric holds are interesting. Jamie have you noticed any strength increase with iso holds?

i do iso holds a couple of times in the day using extreme full body tension. its a military press hold where I press up against a clothes hook on a door. its in a perfect position where my hand is just above the height of my ear.

my strength has increased in that i can lift the door off its hinges and im getting close in tearing the screws of the hook from the door!

i might also do some front kick and side kick iso holds against the wall but not all the time.

i did go overboard with iso holds once in that i was doing 5 sets by 5 second holds every day and i found that i hurt myself and just had to stop.

good luck, hope your feeling better!

[Cameron]

What did you think of NG Jamie?

Personally I liked it a lot - I didn't find any of it particularly revolutionary but I think that is one of strengths - it is not built on gimmicks, just hard work. I particularly like the way he emphasises the different strength types and breaks the exercises down to type - ie clap push ups for explosive strength.

As for static holds I've been using them in my pulls and I think they are great way to break plateaus and to speed progress. I like to finish a pull-up workout with holds at the top middle and bottom.

[jamie douse]

Thanks for the questions fellas

Peter,


strength has increased in that i can lift the door off its hinges and im getting close in tearing the screws of the hook from the door!

i might also do some front kick and side kick iso holds against the wall but not all the time.]

Im doing some renos at home, fancy a job? :lol: You really do need a missus, that sounds liked some heaped up frustration goin on :lol:

I havent done a lot of iso work in the past. In NG Ross Enamait suggests it is a useful tool so ill start using it a bit and see how it goes.

Cameron,

Yeah i liked NG, tidy publication, no BS. Read it in its entirety the day i got it.

Youre right its nothing revolutionary and most of the principles are taught in certs III & IV in fitness at TAFE.

Ross just strips down the info to the basics so well and then puts it back together in laymans terms (even i understood it). I will use a lot of the drills on some of my clients.
I am also delivering a presentation to prisoners - who are on a pre release programme - highlighting the benefits of exercise, and i reckon a lot of the stuff in NG will suit them just fine.

I thought that some of the nutrition advice went a little against the grain of the book (and dont get me wrong i agree with most of his nutrition advise and in fact i follow most of the same principles). Its just that the whole exercise program is based on the use of minimal equipment and it is therefore cheap to do. Undertaking a diet so heavily based on the use of organic foods would be too far out of reach for the average Joe where i am based. Maybe its easier to get hold of and cheaper in the states.

Anyway one of the better fit books of its type that ive read.

I see now that some of your drills are from the book. I will be doing the same. I am hoping it will help me increase my numbers on pull ups.

Keep working hard fellas.

[Cameron]

Ross just strips down the info to the basics so well and then puts it back together in laymans terms (even i understood it). I will use a lot of the drills on some of my clients.

Yup, exactly. Starting a real job soon and NG gave me some great ideas for some quick, intense, lunchtime workouts. There is a REAL big hill right next to where I will be working...

I really liked the nutrition section - but I think you are right, hard work finding that stuff. For instance I looked into getting some raw milk and found out it is illegal in Australia! So I won't be getting any of that anytime soon (backyard isn't big enough for a dairy cow either).

However I'm happy to see someone who has such an influence on people's training and eating habits espousing these views, god knows people have some very distorted ideas on what a healthy diet entails and need a good kick up the arse!

[Peter Sbirakos]

yeah, frustration is my fricken middle name :lol:

regarding nutrition, ive been on the Warrior Diet for nearly 3 years now. for me, its been the best thing that ive ever done and has become a way of life.

i might break it once in a month or so but not usually.

[jamie douse]

For instance I looked into getting some raw milk and found out it is illegal in Australia! So I won't be getting any of that anytime soon

I live in a dairy town so i might have to do a midnight milk run :)

WO 10.06.06 & 11.06.06

very poor diet 10.06.06 and have felt shit since

wo's limited to

10.06.06 - 6 k run - 24:35 (before shit tucker)
11.06.06 - 6 k run - 25:08 (after shit tucker)
fill skip bin. odd object lifting including beds, front and rear end diffs, springs etc.

back into the real stuff tomorrow

[jamie douse]

wo 12.06.06

Wu 10 minutes of skipping, shadow boxing, messing with reaction ball

4 x 3 minutes heavy bag - 20 secs rest

No Excuses - burpees, pull ups, squats, push ups

4 x 3 minutes heavy bag - 20 secs rest

2 x 1 minute - no rest
MB slam
MB woodchopper

1.5 k jog

stretch

[jamie douse]

wo 12.06.06 - PM

iso 3 sec hold - top - mid - bottom

4 x 4 pull
4 x 4 dips
4 x 4 push ups


wo 13.06.06

5 x 5 pull ups (wide - narrow - towel - assisted 1 arm with towel L/R)
2 x 5 glute ham raise - feet kept slipping so
2 x 10 1 legged seated curl @ 15kg
4 x 8 dips
4 x 10 push ups (MB - feet high on mb - side to side on mb - feet high)
4 x 3 L/R 1 legged squats assist with towel
4 x 2 HSPU 50% ROM
4 x 15 back extensions with 5 kg plate

[jamie douse]

wo 14.06.06

am - abs

2 x 15 swissball rev hip flexion
2 x 15 swissball rollaway
2 x 10 lying leg swing
3 x 10 saxon w/i 9kg

pm

wu jog 1k

12 burpees
24 push ups
36 squats
400 metre

Time: 14:56 - thought i would only go at about 75% during run because first time sprinting in a long while. 2 rounds in and i had no choice but too take it easy, have lost some conditioning

3 minute walk jog home

3 x 3 minutes heavy bag - alternate with
3 x 1 minute mb slam
3 x 3 minutes heavy bag - alternate with
3 x 1 minute thrusters with 20 kg - tough

stretch

[jamie douse]

wo 15.06.06

wu 20 x dh kb swings

3 x 6 kb snatch with 2 x 16
5 x 4 clap pull ups
3 x 6 rocket jumps
3 x 6 split jumps (3 L/R)
3 x 10 plyo push ups (10 sec iso push before)
3 x 6 C & J with 2 x 16 kb's

[jamie douse]

wo 17.06.06

07:00

5 k run. Was -5 degrees 20 k's away so pretty cold here

16:00

wu skip 3 minutes

8 x

2 minutes heavy bag
1 minute sledge on tyre
(this drill gets upper body extremely pumped)

2 minutes rest

100 burpees

8:53 (first 50 took 3:30, hit the wall at about 70)

cool down - walk 1.5 k's

[Cameron]

That's great work on the burpees Jamie, really impressive (I think I have done maybe a total of 6 burpees in my life - I know I know, they are on my to do list).

[jamie douse]

Thanks Cameron, Im a bit disappointed in the time. I hate em too but theres no denying that they are an awesome conditioner.

wo 17.06.06

wu skip 3 minutes

5 x 6 pull ups
5 x 6 1 leg squats (1, 3, 5 hold door 2 & 4 onto milk crate)
5 x 10 push ups (hands on swissball, 5 L/R 1 arm on MB)
5 x 10 single leg swissball hammy raise (5 L/R)
5 x 10 man leg extensions
5 x 10 Mp with 2 x 16 kb on swiss ball
3 x 3 side press with 16kg kb
3 x 20 shoulder shrugs with 2 x 16 kb's
1 x 30 crunch
1 x 30 swissball crunch
1 x 30 sb & bb rollaways from knees

[jamie douse]

wo 19.06.06

wu jog 1 k - various running drills

5 x
sprint 50 metres
10 burpees
sprint backwards 50 metres
10 grasshoppers
5 x
sprint 50 metres
10 knee tuck jumps
sprint backwards 50 metres
20 squats

no rest

[jamie douse]

wo 21.06.06

am - abs

3 x 15 of
L/R cable rotation with push @ 20 kg, swissball reverse hip flexion, roman chair
3 x 5 L/R one legged cable squat

pm

5 k's
target hr 149 - real hr 151

4 x 2 minutes heavy bag
between rounds - 30 sec rest - 5 clap pull ups - 30 sec rest - 10 depth push ups on medicine ball - 30 sec rest- back to bag

3 x
10 tyre flip
6 squat jump
6 kb snatch wiith 2 x 16's
6 rocket jump
1 minute rest between exercises

6 x floor kip

[jamie douse]

wo 23.06.06

12:30

wu 3 min skip
8 x
2 minutes heavy bag
1 minute skip (begin with as many double unders as possible)

3 x 1 minute
chase dog round back yard - this is one of my favourite conditioning drills. shes low to the ground fast and fit. cant wait unti she ages so i can catch the bitch

cool down 1 k jog & stretch

16:30

wu 3 min skip (or until tire of rope hitting toes)

4 x
20 x 16 kg kb swings
20 burpees
20 reverse rows
20 x 25kg sandbag snatch

3 x 30 swiss ball crunch
3 x 20 swiss ball roll away
3 x 1 minute kneel on swiss ball

5 minutes trying to go from kneel to stand on swiss ball. reached crouch - unable to rise from that possie.

cool down 1.5k walk & stretch

[jamie douse]

24.06.06

am

1 hour beach walk

pm

1 minute rest between sets

4 x 10 DL @ 52 kg
2 x 12 push ups on swiss ball
2 x 10 push ups - one hand on box

4 x 10 man leg extension
2 x 10 swissball ham squeeze
2 x 10 L/R 1 leg swiss ball hammy

4 x 5 rope pull ups (rope in each hand) superset with
4 x 10 cuban press @ 20kg

4 x 3 - 1 leg squats with towel (3 bottom 50% rom L/R then top 50% rom L/R = 1 set so all up 24 reps)

2 x 2 windmills

Abs
1 x 5 from supine position with 2 x 16 kb's pressed above head then full sit up - not sure what these are called :oops:
1 x 2 TGU
1 x 10 L/R lat DL with 16kg kb
1 x 10 L/R lat DL with 20 kg BB
10 minutes kneeling on fitball. Today managed to move from kneeling to standing then hold for the first time :) Love doing something that havent been able to do before :) 1 legged stand next 8)
5 minutes with reaction ball - catching on second bounce - surprisingly this is a good conditioing drill. Constantly squatting, fast foot and hand movement required.

Oh yeah and did i say that i went from kneeling to standing on swiss ball :)

[jamie douse]

wo 25.06.06

12:00

4 x 3 minutes heavy bag - focus on rips
4 x 3 minutes f to c bag
15 secs rest between rounds

17:00

beach wo

wu 1.5k jog

2 x
30 metre dune sprint
10 burpees
30 metre dune sprint
10 knee tucks
30 metre dune sprint
10 push ups
30 metre dune sprint
10 jumping jacks

2 minute rest

15 x 20 metre beach sprint
active rest - jog back to start

[jamie douse]

wo 26.06.06

wu - shuffle, jog, etc for 5 minutes

4 x 8 kipping pull ups
4 x 8 scissor jumps

4 x 8 clapping push ups
4 x 8 lateral bound

4 x 8 L/R heavy bag thrust
4x 8 squat jump

3 x 8 horizontal twist with 16kg kb

5 floor kips

[jamie douse]

wo 28.06.06

wu 2k jog

2 minute rest

100 burpees - time: 8:14

2 minute rest

8 x 2 min Heavy bag - 30 sec rest between rounds. First four rounds real tough

2 minute rest

8 x 1 minute skip - in between rounds ab exercise

2 minute rest

tabata - 8 x sledge on tyre & 8 x kb swings

1k jog & stretch

[jamie douse]

wo 29.06.06

5 x 10 dips
5 x 5 pull ups

4 x 10 push ups (1 hand on MB 10 on L/R)
4 x 10 reverse row

1 x 10 leg press @ 60kg, 100, 110
4 x 10 squat @ 40 kg

4 x 10 L/R 1 legged curl @ 15kg

4 x 400 metres with client (slow)

[jamie douse]

wo 30.06.06

back to the sand dunes @ maidens reserve

wu jog 2 k's

6 x

sprint up sand dune
5 pull ups
sprint up steps
10 jumping jacks
back down steps
10 burpees
to the bottom
10 knee tuck jumps

cool down - jog/walk & stretch

great wo - wasnt feeling like ie to start but felt good at end

[jamie douse]

wo 01.07.06

2 hour drive to ASCA course & very sore from yesterdays session

13:00

sprint warm up & technique session
30 minutes
technique work on oly lifts

18:00

kb 16 kg

5 x 15 D/H swing
10 x 10 (5 L/R) snatch
10 x 10 (5 L/R) C & J

wo 02.07.06

4 x 10 minute warm ups/stretch @ ASCA course

2 hour drive home
30 minute walk & stretch

[Cameron]

How was the ASCA course Jamie? Will be doing it myself in August.

[jamie douse]

Cameron,
If you have any sort of fitness background you may find it to be more of a refresher. Saying that i still got quite a bit out of it
The presenters themselves can make a difference.
We had a different presenter on each day, both were lecturers during the week. One bloke was top notch (learnt quite a bit from him) the other probably wasnt up to scratch.
Im sure youll enjoy it - its great hanging around with like minded people for a couple of days. Our group consisted of a cricket coach, rugby coach, bodybuilder, uni student :roll: , soccer coach and myself so there were a lot of different perspectives.


WO 03.07.06

am

5 k jog through Brunswick hills.
Sprint up hills rest in between. 10 hills all up. Last hill is about 400m long so sprint first 150 rest about 100 and then sprint last 150 with last 20 - 30 being very steep.

back to bed for an hour

pm

feeling a little funny. slow reflexes, little clumsy all day.

wu skip 3 mins, shadow box 3 min, reaction ball on 2nd bounce 3 min
stretching

4 x 3 min f to c ball in between rounds either 10 push ups or 5 pull ups
4 x 3 min h bag in between rounds either 10 push press or 5 pull ups

4 x
5 pull ups
10 push press 20kg
20 kb swings
40 mb slams

stretch

[Cameron]

Yeah, damn those uni students! :lol:

Sounds good.

[jamie douse]

wo 04.07.06

4 x 10 rack squat 2 x 16kg kb
2 x 2 pull ups with towel (1 arm variant)
2 x 2 16 kg weighted pull ups

4 x 10 DL 56.5kg
4 x 12 (6 L/R) push ups with feet on step and 1 arm on MB

2 x 4 16kg bent press
2 x 4 HSPU

2 x 6 MP with 2 x 16kg kb's

15 pull ups (1,2,3,4,5)

[jamie douse]

wo 05.07.06

wu - various sprint drills

4 x

12 burpees
24 push ups
36 squats
400 m

forgot to start stopwatch, took long enough though

8 x 2min heavy bag
in between rounds 20 kb swings

10 minutes skip

Over the past few weeks i have noticed i am putting on a little bit of weight. I think it might be because i have been neglecting the kb's so iam going to start using them regularly again.

[jamie douse]

wo 06.07.07

wu 3 x 15 kb swings

3 x 16 switch swings
5 x 8 kb swing with 2 x 16
snatch with 2 x 16 8/9/10/9/8
3 x 8 lunge press with 2 x 16

[jamie douse]

wo 08.07.06

spent a lot of the day restumping. Its murder on the shoulders.

10 x rounds of
1 min all out punching on heavy bag
1 min skip
1 min sledge on tyre
1 min burpees

no rest first 4 rounds, then, 1 minute rest at end of round

stretch

[jamie douse]

08.07.06

also did 4.7k jog with 800m (very slow 2:32) @ 75% in middle.

09.07.06

restumping again 3 hours

wu skip

5 x 5 pull ups (last 2 sets weighted 2 x 16kg then 3 bwt)
5 x 10 manual leg extension (2-0-3 tempo)
5 x push ups (3 x 10 with hands on swiss ball: 2 x 7 L/R with one hand on MB)
5 x swiss ball hammy raise (3 x 5 L/R 1 leg lift roll: 2 x 10 lift roll)
1 x 3 16 kg bent press
3 x 6 lunge press with 2 x 16kg kb immediately followed by 15 shoulder shrugs
3 x 6 step ups/press with 2 x 16 kg kb

1 x 10 swiss ball crunch with feet on MB
1 x 10 barbell rollaway from knees
3 x 1 foot on swiss ball hands on MB hold ALAP
1 minute kneel on swiss ball
1 x kneel to stand on swiss ball

[jamie douse]

wo 10.07.06

wu - various running drills & dynamic stretching - 10 minutes

5 minutes of sprint 50 jog 50

4 x 700 metres @ 75% HR-3 minutes rest

2:13
2:23
2:32
2:13

plenty of work to do here. late last year i was running 6 of these in training @ 2:08.

cool down & stretch

[jamie douse]

wo 11.07.06

throughout the day at work every hour 20 kb snatch - 6 hours

short for time

30 sec rest between sets

5 x 20 kb swings
5 x 8 kipping pull ups

5 x 20 kb snatch (10 L/R)
5 x 10 clap push ups

5 x 6 lunge press with 2 x 16

[jamie douse]

wo 14.07.06

throughout the day various ab & kb exercises every hour for 4 hours
very sore calves, ankles from beach run


17:00

wu skip 3 mins

100 burpees - 9:05 - felt shit, real struggle

H-bag 6 x 2 minute rounds - 30 secs rest
felt much better - geez i made that bag piss :lol:

2:30 rest

5 x
20 double unders
20 push ups
20 MB slams
20 kb swings

3 minute rest

100 kb snatch

[jamie douse]

wo 15.07.06

Primary reason for todays session was collect firewood but as firewood was at top of very steep hill thought i would combine hill sprints and log carrying with wood chopping chore (was supposed to be cutting wood with chainsaw, however brand new chainsaw shit itself :evil:)

So

3 hours of run as fast as possible up driveway @ "Nielsens Farm". very steep and about 300 metres long. winds up side of hill.
Once at top pick up jarrah log and carry back down hill then chop up and go again. All up 12 trips - shattering

[jamie douse]

16.07.06

still suffering from yesterday

15 x 2 pull ups
15 x 2 MP 2 x 16 kb
10 x 1 L/R 1 arm push ups
2 x 5 hindu push ups
5 x 2 L/R towel assisted 1 leg squats

[jamie douse]

17.07.06

wu skip 5 mins

30 minutes of

skip 1 minute
10 kb swings
skip 1 minute
10 walking kb swings
no rest


3 x 10 parallel bar dips
abs

[jamie douse]

18.07.06

short for time

15 x
40 metre sprint
15 kb swings
jog back to start

[jamie douse]

19.07.06

6 x

2 minutes heavy bag - kick/punch combo then push up
2 minutes skipping
no rest

5 x 5 clap pull ups
3 x 10 explosive push up variation on Mb

[jamie douse]

21.07.06

2.5k run

8 x
2 mins F to C bag
30 secs MbB slam
30 secs sledge on tyre
30 secs rest

8 x 30 sec
squat with 16kg kb
push ups
step ups onto 75cm box
hand over hand across shed
KB swing
ab work

1.5k jog & stretch

For 2 hours after todays session i was really fired up & felt really on edge.
Have not been sleeping well for about the last two weeks (due to factory noise). Normally i feel shattered after training. Does anyone have any thoughts?

[Cameron]

You got your coke stash mixed up with your protein powder? :lol:

[jamie douse]

You got your coke stash mixed up with your protein powder?

:lol: :lol: nice one cameron

wo 22.07.06

chop wood 1 hr

5 x 6 pull ups
5 x 10 squat with heavy bag - full rom
5 x 5 L/R 1 arm push ups
5 x 5 L/R swiss ball hammy raise
3 x 5 manual tri extension
3 x 5 L/R MP with KB

[jamie douse]

23.07.06

5 x
3minutes heavy bag
1 minute kb swing
1 minute rest

5 x
3 minutes heavy bag
1 minute burpees
1 minute rest

200 ab reps

[jamie douse]

24.07.06

sprint day today but weather real bad

so

2 x 5 pull ups
2 x 3 weighted pull ups - 16kg
4 x 8 squats 60 kg
4 x 8 deadlifts 70kg
4 x 10 bar dips
4 x 8 push press 30kg/35kg

various ab exercises (1 leg cable squat/cable rotation with push/sb rev hip flex)

[jamie douse]

25.07.06

06:30
winter is here

32 x 50m sprints
jog back

[jamie douse]

26.07.06

3 x 45 secs/15secs rest

Kb C & J - Jack knife push ups
D/H swing - Jumping jacks
KB squats - Skip
See saw press - burpees
Snatch - skip/lunge
Lunge press - Mountain climbers
MB slams

[jamie douse]

friday 28.07.06

wu 1k jog

2.5k 11 min

10 x

50 sec swing
50 sec rest

saturday 29.07.06

4 hour drive to play footy

sunday 30.07.06

very sore from footy. im getting to old for that shit

long stretch session
10 x 20 switch swing
10 x 5 L/R C & J
5 x 5 pull ups
5 x walk 20 metres with 2 x 16 kbs in press position

[jamie douse]

31.07.06

5 k run - not timed

[jamie douse]

02.08.06

3 x

8 x bent over row*
8 x upright row*
8 x mp*
8 x lunge L/R*
8 x squat press*
8 x good mornings*
8 x parallel bar dips
8 x eccentric pull up

*25 kg barbell
1 minute rest between circuits

7 x up & down maidens hill

[jamie douse]

03.08.06

5 x D/H swing 30 secs/30 secs rest
1 min rest
5 x D/H swing 45 secs/15 secs rest
1 min rest
5 x switch swing 45 secs/15 secs rest
1 min rest
5 x snatch L/R 45 secs/15 secs rest

[jamie douse]

4.08.06

3 x

8 x bent over row*
8 x upright row*
8 x mp*
8 x lunge L/R*
8 x squat press*
8 x good mornings*
8 x push ups
30 secs sledge on tyre

* 20kg bar - harder than it was on wednesday
1 min rest between rounds

6 x

3 minutes punching hanging heavy bag. Also had a bag on the ground that i would knee drop, throw, punch, elbow.
1 minute skip

No rest

[jamie douse]

05.08.06

wu - sprint drills

2 x with no rest
sprint 20 metres
5 burpees
jog back
sprint 20 metres
10 knee tuck jumps
jog back
sprint 20 metres
15 push ups
jog back
sprint 20 metres
20 hindu squats
jog back
sprint 20 metres
25 L/R mountain climbers
jog back

1 minute rest

2 x as above - sprinting 30 metres

[jamie douse]

06.08.06

am

1 hour collecting jarrah fence posts for firewood. Included 6 sprints up driveway @ Nielsens farm. At end of each 30 - 50 metre rise either 5 burpees, 10 knee tuck jumps, 10 push ups. This was tough and was done too close to yesterdays sprint session.

pm

8 x

3 minutes heavy bag
20 kb swings
30 secs rest

[jamie douse]

07.08.06

5 x 3 weighted pull ups 16kg
5 x 10 pb dips

abdominal work

[jamie douse]

09.08.06

wu skip 3 minutes

3 x
45 secs/15secs rest
1 minute rest between circuits

C & J 2 x 16kg kb
Jack knife push ups
Front squats 2 x 16kg kb
Junping jacks
See saw press 2 x 16kg kb
Burpees
Snatch 16kg kb
Walking linge
Swing
Mountain climbers
Switch swing
Skip

[jamie douse]

11.08.06

wu jog 1.5k's

5 x

20 kb swings
pull 44kg sled - variation 1 - 30 metres
run 1 k
pull 44kg sled - variation 2 - 30 metres
10 burpees

Finally got to use sled i had made up about 4 - 5 months ago. Have been wary of using it due to injury.
This is the hardest session i have completed for some time. Really struggled on the last run. Burpees were a breeze though.

[jamie douse]

12.08.06

6 k Brunswick hills run
Out in 15:28 (PB i think)
Average hr 152

2 x
2 minutes h-bag
30 x kb swings
2 minutes h bag
20 x snatches
2 minutes h bag
10 x c & j
2 minutes h bag
10 x 25kg sandbag snatch

5 floor kips
1 x 2 TGU
3 x hand over hand one end of shed to the other then 1 pull up at each end x 3
1 x 3 L/R 1 arm push ups
2 x crow pose hold 10 seconds
ab work

[jamie douse]

13.08.06

10 x 30 metre sprint from lying start
jog back

10 x 40 metre sprint
jog back

10 x 60 metre sprint
jog back

3 minute rest between sets

[jamie douse]

14.08.06

6 x 400
20 kb swings

ab work

[jamie douse]

16.08.06

5 x

30 secs 8kg MB slam
10 x jumping pull ups
10 x burpees into 30 kg C & J
20 x 16kg kb switch swing

2 x 10 x 32 kg lunge press
2 x 10 x 20kg plate turn
2 x 5 x 32kg LC C & J

various ab exercises

[jamie douse]

19.08.06

2 hour drive
3 games of footy @ vets carnival in very wet conditions
2 hour drive home

Good fitness levels enabled me to run out the three games alot easier than most blokes.

Whole body sore today though from toes to hands.

One thing i did notice was my ability to hold tackles when other blokes couldnt. I attribute this to use of KB's in fitness program. I also found i was able to stand in tackles no matter how big the tackler and i attribute this to superior core strength obtained from the use of kb's and more recently sledge hammer, MB and sandbags.

Now looking forward to next year.

[jamie douse]

21.08.06

5 k run

22.08.06

delivered lecture at prison. While demonstrating various exercises knocked out first 1 leg squat on the left. Had a crack on the right and fell over.

also while demonstrating burpees duress alarm hit me in the nuts and dropped me like a bag of shit :lol:

23.08.06

14:00

6 x

8 x bent over row
8 x upright row
8 x mp
8 L/R x lunge
8 x squat/press
8 x bar dips
8 x jumping pull ups

16:30

6 x

2 minutes heavy bag
30 kb swings

5 x 2 pull ups

[jamie douse]

25.08.06

04:00

5 k run


14:30

6 x 400m with client

17:00

6 x

2 minute heavy bag
10 x squat pull ups
10 x push up on MB variations
30 x MB slam on knees

[jamie douse]

08:00

10 x 30 kb swings

16:30

5 x
1 min skip
30 ab variations

8 x

2 minutes heavy bag
10 burpees or 30 sledge on tyre

5x
20 x push up position, swing right leg underneath and out to left while lifting left hand off ground then reverse as quickly as possible
30 x MB slam on knees

[jamie douse]

27.08.06

kb workshop

28.08.06

08:30

5 x

5 pull ups
10 burpees
20 swings
400 metre

16:30

5 k run

[jamie douse]

04:00

10 x 10 kb swings

13:30

train with client

wu jog and various sprint drills

10 x 10 kb swings
30 secs rest between sets

6 x

10 kb swings
sprint 30 metres
sprint back
10 reverse row

3 x

10 kb swings
sprint 20 metres
5 knee tuck jumps
sprint 20 metres
10 burpees
300 metres
10 kb swings
sprint 20 metres
5 L/R lunge jumps
sprint 20 metres
10 burpees
300 metres

45 secs rest

stretch

[jamie douse]

31.08.06

short for time

100 burpees - sets 10
100 kb snatch (16kg) - sets 10 - 5 L/R

15:58

nice wo

[jamie douse]

01.09.06

5 x

20 kb swings
20 metre 48 kg sled variation 1
1 k run
20 metre 48kg sled variation 2
10 burpees

34:24

5 minute stretch break

8 x 2 min heavy bag - also heavy bag on ground for ground n pound

10 x 30 secs 5kg MB slam from knees (10 secs rest)

stretch

[jamie douse]

02.09.06

4 x 8 kb front squat - 32kg
4 x 6 pull ups
4 x 8 push ups - feet on swiss ball each hand on MB
4 x 8 swiss ball lift and roll
4 x 8 L/R alternating MP with 2 x 16 kb
4 x 15 shoulder shrugs

4.2 k run

[jamie douse]

wo 03.09.06

am - cut 6 foot jarrah poles and carry up to 150 metres through scrub - 2 hours

pm

8 x 2:30 heavy bag

3 x 12 kb chest press on fitball
6 x 15 ab crunch on fitball

2 x L/R TGU into w/mill x 2

various other ab & kb exercises

04.09.06

2 k run

5 x
60 metre hill sprint
walk back down
60 metre hill sprint backwards
stumble back down

2 k run

[jamie douse]

am

5 x 10 kb swings
5 x 5 L/R kb snatch
ab exercises

pm

wu skip 5 minutes

3 x

45 secs on 15 off
kb swing
push ups
kb 2 x 16 C & J
jumping jacks
kb 2 x 16 snatch
burpees
squat 2 x 16 kb
split jump
lunge press 2 x 16 kb
skip
renegade row
mountain climbers

mess around on swiss ball
kneeling on sb shoulder press with mb

finish with crow pose

[jamie douse]

07.09.06

5 k run

08.09.06

8 x

600 metre run
20 kb swings

[jamie douse]

9 & 10 .09.06

fencing

11.09.06

skip 5 mins

6 x 3 minutes heavy bag - 30 seconds rest

skip 3 minutes

3 x 10 push ups variations
3 x 5 pull up variations
3 x 10 kb press on sb
3 x 10 bent over row on sb

round back yard x 2 with kbs pressed

2.4k run - 8:44

[jamie douse]

12.09.06

100 burpees
100 snatches

14:42

[jamie douse]

13.09.06

4 x 7 rocket jumps
2 x 5 clap pull ups
2 x 5 grip switch pull ups

4 x 10 tuck jumps
2 x 10 frog push ups
2 x 10 depth push ups

5,6,7,8 - 2 x 16 kb snatch

2 x 10 LC C&J - 2 x 16kg kb

10 x floor kips

[jamie douse]

15.09.06

1 hour run - low intensity

[jamie douse]

16.09.06

kb swings. 13, 12, 11, 10.....1 - 1, 2, 3 ........13

17.09.06

wu 1.3k's run backwards, forwards, carioca

4 x

20 kb swings
run 340 metres
10 L/R kb swings
run 340 metres
no rest - straight into

4 x

push 1994 mitsubishi S/W 50 metres
run 290 metres
10 L/R kb swings
run 390 metres
push car back to start - 50 metres

[jamie douse]

18.09.06

3 x 4 L/R one leg squat (fine on left towel assist on the right)
3 x 6 towel pull ups

8, 9 10 - 8, 9, 10 DL with 2 x 16 kb
3 x 6 L/R one arm push ups
8, 9, 10 - 8, 9, 10 press from wrestlers bridge

3 x 6 MP with 2 x 16
3 x 10 man leg extension

24kg kb arrived today - im excited

[albi]

whats a press from bridge? From your nose/ forehead to full arm extension and back?

Dude - when shall we organise a semi-regular weekend WO with the rest of the Perth ppl, am keen

[jamie douse]

whats a press from bridge? From your nose/ forehead to full arm extension and back?

Dude - when shall we organise a semi-regular weekend WO with the rest of the Perth ppl, am keen

Albi

press from bridge is just a chest press from a wrestlers bridge (only feet and shoulders on the ground). Hoping to move to feet and head on the ground while pressing.

I would be very keen to get together on a semi regular basis. For me though regular is gonna be once a quarter. I live 200 k's away so its a bit of a trek. If we can confirm a date ill lock it in

wo 20.09.06

feeling lethargic

6 x

2 mins on heavy bag or f to c ball
20 8kg MB slams
10 burpees

3 x bwt Dips 10, 11, 12
3 x L pull ups 2, 3, 3

3 x 6 C & J @ 40kg, 42.5kg, 45kg

3 x 8 BB snatch 20kg

Kneel on SB throw 3 kg MB against wall x 50
Kneel on SB throw 4 kg MB against wall x 50

Kneel on SB move 3 kg MB around body

10 x SB rollaway from incline bench

[jamie douse]

20.09.09
arvo

5 x 10 24kg kb swings
5 x 5 L/R 24kb snatch

22.09.06
6 x

20 x 24kb swings
sled variation 1 x 30 metres - 56kg
sprint/run 500 metres
10 burpees
sprint/run 350 metres
up/down 20 stairs
sprint/run 150 metres
sled variation 2 x 30 metres - 56 kg

47:56
av hr = 152
high hr = 174

tough workout - extra weight of kb and sled made a huge difference

10 x 16kb overhead toss

20 minute stretch

[jamie douse]

10 x 3 minutes heavy bag

8 x 50 metre sprint

8 x 500 metres with client

[jamie douse]

24.09.06

4 x 8 squat press - 2 x 16
4 x 10 push ups - hands elevated
4 x 6 towel pull ups
4 x 6 L/R 1 leg sb ham raise
4 x 10 extended floor press - feet on SB - 2 x 16
3 x 2 L/R MP with 24
3 x 2 L/R windmill with 24

Using a 24 is certainly a step up from the 16. Who have I been kidding.

[jamie douse]

to 24.09.06 add

20 x tyre flips

25.09.06

couldnt work out why i was so sore today then i remembered the tyre flips.

6k run - slow

[jamie douse]

27.09.06

20 x

5 L/R C & J - 16 kb

30 secs active rest between rounds

6 x 2 minutes heavy bag - 30 secs rest

4 x 30 secs 8KG MB slam

28.09.06

2 x 10 L/R 1 arm swing - 16kb

10 x 5 L/R snatch - 24 kb
10 x 15 D/H swing - 24kb

2.5k run - 11:07

[jamie douse]

29.09.06

wu 2.5k run

8 x 3 min

heavy bag and ground and pound
1 minute skipping (around 160 rotations)
approx 20 - 30 secs rest

5 x 10 push up variation
5 x 5 pull up variation

2.5k run

4 x 30 secs sledge on tyre
30 secs rest

[jamie douse]

30.09.06

4 x 10 dips
4 x 3 L/R 1 leg squat
4 x 6 pull ups
4 x 10 DL 32kg
2 x 6 lunge press 32kg
2 x 8 squat press 32 kg
3 x 10 extended press 32kg
1 x 10 L/R extended press 24kg

[jamie douse]

Saturday, Sunday & Monday spent re roofing my house. Tough work and still feeling it today

04.10.06

Jog 1.5k's

10 x 60-70 metre hill sprints
Jog down

Jog 1.5 k's

3 x 10 push ups on SB (1 x hands on ball, 2 x feet on ball with hands on MB)
1 x 5 L/R 1 arm push ups
4 x 6 MP from knees with 2 x 16

2 x 5 pull ups
2 x 5 pull ups + 4kg

[jamie douse]

06.10.06

1k jog

5 x
run 500 metres
20 x 24kg kb swings

13:30

5 minute rest

8 x
3 minutes heavy bag
30 secs rest

4 minute rest

100 burpees

10:27

[jamie douse]

07.10.06

fill bin

4 x 6 16kg weighted dips
6 x 2 4kg weights pull ups

4 x 7 32kg squat press
4 x 8 tyre flip

2 x 8 32kg incline press
2 x 6 man tri extensions

10 minutes step ups holding 2 x 16kb's (minute 5 to rack position until minute 6)

[jamie douse]

08.10.06

wu skip 3 mins

3 x
skip 1 minute
10 burpees
skip 1 minute
5 burpees - after push up roll back, floor kip then jump
skip 1 minute
10 bucking burpees

3 minute rest

10 x
30 secs 24kg kb swing
15 secs rest
skip 30 secs

3 minute rest

5 x 2 minute chase dog
30 secs rest

3 minute rest

6 x 3 minutes heavy bag
30 secs rest

[jamie douse]

09.10.06

3 x 8 weighted 29kg push ups
3 x 8 L/R 1 arm row - 24kg
3 x 3 L/R squat with heavy bag on shoulder
4 x 3 HSPU
4 x 6 leg extension 50kg
4 x 7 man leg curl

[jamie douse]

11.10.06

wu - skip 3 minutes

5 x

skip 1 minute
10 burpees
skip 1 minute
10 burpees into handstand

8 x

3 minutes heavy bag
1 minute rest

4 x

2 minutes chase the dog
30 sec rest

4 x 40secson/20 secs off sledge on tyre
4 x 40secs on/20 secs off MB slam on knees

[jamie douse]

12.10.06

wu - 2 minutes skip

4 x 4 L/R squat with heavy bag
5 x 3 pull ups weighted 4 kg
4 x 6 push ups weighted 31.5kg
2 x 4 L/R 1 leg squat onto swiss ball
2 x 4 L/R 1 leg squat - eccentric only
2 x 3 L/R 1 leg squat with towle assist
4 x 6 dips weighted 16 kg
4 x 2 HSPU - full rom
4 x 1 L/R MP 24 kb
4 x 4 L/R MP 16 kb

[jamie douse]

13.10.06

am

3 x
10 reverse row
400 metres
10 x 24kb swings

with client

6:00

pm

6 x 400 metres - 2:30 rest

1:06
0:59
0:59
1:01
1:00
0:58

[jamie douse]

14.10.06

wu - dynamic stretching

30 x 5 L/R kb snatch

sets 1 - 5 24kg kb 1 minute rest
sets 6 - 10 24 kg kb 45 secs rest
sets 11 - 20 24 kg kb 30 secs rest
sest 21 - 30 16 kg kb 15 secs reat

[jamie douse]

16.10.06

slow 5 k - sore from friday and saturday

[jamie douse]

17.10.06

am

3 x 6 lat dl with oly bar
3 x 5 L/R heel dig on incline bench
3 x 5 L/R 1 leg cable squat - 20kg

pm

5 x 4 L/R squat press with heavy bag
5 x 4 20kg weighted dips
2 x 8 L/R 32kg lunge
2 x 4 L/R lunge with 24kb switch
8 x 2 8kg weighted pull ups
8 x 3 HSPU
pull ups to fatigue = 8
push ups x 20

[jamie douse]

18.10.06

14:00

5 x 3 minutes heavy bag
alternating with
5 x 3 minutes on F - C ball

17:00

5 x

Push car 30 metres
run 330 metres
15 24kb swings
run 330 metres
push car backwards 30 metres

24:02

[jamie douse]

20.10.06

5 minute skip

6 x 3 heavy bag - 1 minute rest

5 minute skip

4 x

20 sledge on tyre
shuttle 10 metres x 10
10 burpees

[jamie douse]

21.10.06

am - 30 minute beach run

pm

5 x 10 tyre flip
3 x 2 x 16kg pull ups
2 x 1 x 20kg pull ups
1 x 2 x 16kg pull ups
1 x 1 x 16kg pull ups
4 x 5 x 16kg dips
3 x 2 x 24kg MP L/R

[jamie douse]

22.10.06

train with client so rested more than needed to

wu - light jog, push ups, reverse row

4 x

30 secs of
sledge on tyre
24 kb swing
water ball carry
tyre flip - knee tuck jump in/out of tyre

run 600m
10 push ups/tri dips

run 100m
10 reverse row

run 300m

about 32 minutes

[jamie douse]

25.10.06

DL

8 x 60kg
4 x 100kg
4 x 110kg
2 x 115kg
2 x 120kg
2 x 125kg - grip failing

Squat

8 x 40kg
6 x 60kg
4 x 70kg
2 x 75kg
2 x 75kg
2 x 75kg

Pull ups

4 x 10kg
4 x 15kg
2 x 15kg
2 x 20kg

3 x 6 - 60 kg on bar, bar locked in against plate rack. Standing at end with weight on it. back facing plate rack. From haunches lift bar and drive up and out as fast as possible. AT end of movement facing plate rack, split stance with bar above head height and arms extended away from body

4 x 20kg lunge with plate lift/rotate.

4 x 10 push ups with feet and hands on bench.