Huw's retrospective log for 2009

[Huw Thomas]

Because I have access to a computer, and time to write, I'll post some workouts that I've recorded since 2009 began, as I have my diary for the year handy.

For those who don't remember, or never met/heard of me, I've been lifting kbs for a few years - about 6 or 7 I think. My focus is on function, power, strength, agility, health and feeling good.
I've been living in the bush for the past 4 years, so haven't kept up with the times on the kb front, but I'm sure you'll be able to follow my routines, even if you don't want to try them. They may inspire you to get into something you've not thought about, which is mostly why I'm doing it.

My bodyweight, for the record, is about 85kg, but it probably fluctuates between 83-87. I don't have any scales.

So - here goes - a selection of Huw's workouts:

06 Jan 2009:
Sandbags - I use a potato sack with smaller sandbags in 5kg and 10kg increments
1x5 deads 80kg
1x5 deads 85kg
1x5 squats 80kg
1x5 squats 85kg
Tried to shoulder 90kg, but failed
1x5 floor press 80kg
1x5 floor press 85kg
1x5 curl thick bar (2 inch dia axle of some description from tip approx 50kg)

[Huw Thomas]

09 Jan 2009
Sandbags:
1x5 deads 85kg
1x5 squats 85kg
3x5 squats 90kg
twice though the following:
1x5 curls aforementioned thick bar
1x6 floor press (32kg bell each arm)
1x10 shrugs (32kg each)
1x10 hanging shrugs

[Huw Thomas]

12 Jan 2009
sandbags:
1x5 deads 130kg
1x5 squats 90kg
1x5 squats 95kg
1x5 curls thick bar
5x10 burpees, 10 breaths between sets

[Huw Thomas]

25 Jan 2009
sandbags again:
1x5 squats 65kg
1x5 squats 85kg
3x5 squats 100kg - could not comfortably/consistently shoulder 100kg bag from floor, so picked up and put down from 44 gal oil drum
1x5 floor press (2x32)
2x5 floor press (2x37 - 32s + 5kg sandbag)
2x5 thick bar curls
1x5 thick bar press
2x5 hanging body curls (hang from chins bar, curl up and touch feet to bar)

[Huw Thomas]

27 Jan 2009
deadlifts with pipe - pipe is 12" dia, 1/2" wall thickness by about 8' long. I reckon they weigh about 200kg each. One fits inside the other, and I lift one end with a bit of 1 1/4" gal pipe. To make it heavier, I put bits of metal in the end. There is no way of knowing how heavy it all is, so I have to guage effort.
For a comparison, I had a PB of 250kg on the straight bar dead, and 255 with the trap bar, for singles. I am off that now, but it should give you an idea.
5,4,3,2,1,1,1 with the last being 98% and taking a while to get up
handstand work 10 mins until tired

A real bush workout - I'm about 3 hours from the nearest gym!

[Huw Thomas]

29 jan 2009
5x5 sandbag squats 1x65kg, 1x85, 3x100 - 90% effort on last set
1x5 OA press 32kg bell
2x5 press 37kg (32 + 5kg bag)
twice through:
1x5 hanging body curls
1x5 overhead press thick bar
1x5 curls thick bar

[Huw Thomas]

31 Jan
3x1 deadlifts 98% effort
handstand work, good improvement on pushups

[Huw Thomas]

03 Feb 2009
2x5 snatches (each arm) 32kg
4x5 clean squat jerk 2x32
some hanging body curls, floor presses to finish

05 Feb
5,4,3,2,1,1,1 deads, to 99% effort
handstand work

07 Feb
Same as 03 Feb

Having started with good intentions, I find that it is a bit repetitive. Would anybody read this far? How about to September?

My most recent workout: All with 40kg kb
3x5 swings
5x5 snatches each arm
2x5 clean and jerk each arm
1x5 one arm pushups +10kg sandbag on back

And the one previous, with a few pbs in it:
5x5 snatches 40kg
1x5 c&j 40kg
1x5 one arm floor press 50 kg (kb +10kg sandbag)
1x5 OA floor press 50 kg sandbag - I have a bag I call the "pillow of pain", 50kg in the shape of a pillow. It is made from canvas, and is quite tight - no loose folds to grab. I am proud of this set because I managed to do each side without help from the other arm, a feat requiring balance, tension and strength, and not one I could consistently perform.
Turkish getup 40kg, 45kg, 50kg
1x each side turkish getup 55kg (kb +15kg sandbags) not as tough as I thought it might be once I got the balance right holding it overhead - the sandbags hang oddly, so I may have to get a 56kg kb for this exercise.
1x5 lat pullovers 50kg bag

[Huw Thomas]

I've missed out most of the year, in which I fixed my lower and upper back (hip flexor stretches and tennis ball massage respectively), went overseas and had to subsist on a 24kg bell of my brother's for 5 weeks, went through a body by science experiment (slow, to failure, 5x1 of basic exercises).
Hopefully you have gained something by reading my adventures in exercise. In my future I can see a new chinup bar (in the back of the ute at the moment), and working back up to pbs at my favourite exercise, weighted chinups - perhaps even getting to a weight equal to my bodyweight. In the past, I was 2 kg off - bodyweight of 87 + 85kg. One day.

I shall post again in another 3-4 years to let the crowd know how it goes in the bush, away from gyms.

[Paul in Hobart]

I've missed out most of the year, in which I fixed my lower and upper back (hip flexor stretches and tennis ball massage respectively), .
Huw, are there exercises which you would now NOT do , given potential for loss of agility or other personal health/fitness parameters?