Cam Ogle Posted May 24, 2018 Author Posted May 24, 2018 Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in). 3
Cam Ogle Posted May 26, 2018 Author Posted May 26, 2018 25/05/18 Full Body Session Usual Warm up Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1 Ring Push Ups- bw x 5, 5, 5, 5 Inverted Row on rings- bw x 5, 5, 5, 5 Incline DB press- 16 x 10, 10 Prone DB rear delt- 5 x 10, 10 Shrimp Squat- bw x 5, 5 SL Elevated Glute bridge- bw x 10, 10 Tricep push down- 25lbs x 15 Rope cable curl- 15lbs x 15 Quick stretch and done. 26/05/18 Run- 5k @ 6:33/km in 32:46 2
Cam Ogle Posted May 30, 2018 Author Posted May 30, 2018 29/05/18 Warm Up Push Up x 10, Ring Push Up x 10, 10, 8 Inverted Row x 10, 10, 12, 12 Shrimp Squat x 5, 5, 5, 5 Deadlift- bar x 10, 60 x 5, 80 x 3, 100 x 3 Klokov Press- 15kg x 10, 10, 10, 10 Hanging (2 hands)- 20s on/20s off x 3 YTWL- 10s on/10s off x 3 each position Done. 1
Cam Ogle Posted June 12, 2018 Author Posted June 12, 2018 01/06/18 Warm Up- the usual Ring PU x 10, 10, 12 Inv Row x 12, 12, 12 NG Chins x 3, 3, 3 Low Cable Flye 9kg x 6, 4.5kg x 10, 10 13/06/18 Wake - 5am Gym- 5.30 bw- ? Warm Up- scap and shoulders, wrists handstand - back to wall x 20s x 3 Ring Pu x 10, 10, 8 Scap pull up x 5, 5, 5 Lat pulldown x 10, 10 Single Arm cable row x 10, 10 Floor press 14kg x 10, 10 Kneeling Ab wheel x 5, 5 Stretching- tailor pose, long lunge (HF and hams) 1
Cam Ogle Posted June 19, 2018 Author Posted June 19, 2018 18/06/18 Back to the old trusty program Skipping - 2 mins, 1 min of tag with my daughter plus her leading some of her gymnastics stretches Mobility Circuit Lying pike Hang from bar Lunge + T-Spine rotation Table stretch Supported cosack squat A. Front Squat - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 5, 60 x 2, 2, 2 B. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 60 x 5, 90 x 1, 1, 1 C. Standing press - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 2, 2, 2 Assistance work - 20 minutes 3-6 rounds, RPE 6- 2 rounds due to lack of time D1. Incline Biceps Curls x10 - 4/0/1- 5kgs x 10, 10 D2. Lying tricep extensions x10 - 4/0/1- 5kgs x 10, 10 D3. Push-ups x 10/20- bw x 10, 10 D4. Close hand chin-ups X full + X top half only- 3/3, 3/3 D5. Calf raises - x50 reps - bw x 25, 25 Did some pancake/lat and hip/quad stretches later on. 2
Cam Ogle Posted June 19, 2018 Author Posted June 19, 2018 19/06/18 7pm Shoulder rotations Walking pike Open body hang Squat & rotate Lateral split hold A. Front Squat - 2 reps every minute at 70% for 5 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2 B. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1 C. Standing press - 2 reps every minute at 70% for 5 sets total- bar x 10, 30 x 5, 40 x 2, 2, 2, 2, 2 Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with- 5kg x 5, 5 Hang 60-180 seconds 1-2 arm unbroken.- 42s, 28s Gymnastics work - D1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- free kick ups x 5, 5, 10 D2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- planche leans x 5s x 3 D3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 10s x 3 E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 3x10 each side Had an epiphany of sorts during this session. Decided to try out freestanding handstand kick ups instead of using the wall and amongst the failures there was a solid 5s handstand that was broken only by my disbelief that I was actually holding a handstand. Some pure joy amongst the chaos of falling over and over again. The rear knee taps is probably my favourite stretch/mobility exercise at the moment. Hip flexors felt absolutely beautiful after these. 20/06/18 5.30am Lying pike Hang from bar Lunge + T-Spine rotation Table stretch Supported cosack squat A. Front Squat - 2 reps every minute at 70% for 7 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2, 2, 2 + 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch)- 45cm box x 1, 1, 1, 1, 1, 1, 1 B. Deadlift - 1 rep every 20 sec at 70% for 7 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1, 1, 1 C. Standing press - 2 reps every minute at 70% for 7 sets total- bar x 10, 30 x 5, 40 x 1, 1, 1, 1, 1, 1, 1 Hang 60 seconds 1-2 arm unbroken- 32 seconds Chin-ups - Start a set every 30 seconds for 5 minutes, the set with the lowest number of reps is your score- 4, 3, 3, 2, 2, 2, 2, 2, 1.5, 1 10 minutes stretching- long lunge HF and hamstring & weighted tailor pose Resilience - 10 min time cap Standing bentover reverse flies “chest parallel to the floor” - 4x10- 2x10 @ 5kg DBs Throat pulls - 4x15 - 2x15 @ 9kg Band pull-aparts - 4*20 - 2x20 @ red band Again ran out of time but solid session. Leg fatigue is nice. Good to be back in a rhythm. 1
Nathan Posted June 20, 2018 Posted June 20, 2018 52 minutes ago, Cam Ogle said: Had an epiphany of sorts during this session. Decided to try out freestanding handstand kick ups instead of using the wall and amongst the failures there was a solid 5s handstand that was broken only by my disbelief that I was actually holding a handstand. Some pure joy amongst the chaos of falling over and over again. Nice! From what I hear, this is all too common. People never move away from the wall because they're chasing the perfect line or whatever, but you'll never balance if you don't work actual balance. Yuri often mentions the importance of balancing over trying to chase "the line." I wouldn't know, though, because I hate handstands and avoid them 56 minutes ago, Cam Ogle said: The rear knee taps is probably my favourite stretch/mobility exercise at the moment. Hip flexors felt absolutely beautiful after these. Is this like a long lunge and drop until knee hits the floor and then come back up? 1
Cam Ogle Posted June 20, 2018 Author Posted June 20, 2018 1 hour ago, Nathan said: Nice! From what I hear, this is all too common. People never move away from the wall because they're chasing the perfect line or whatever, but you'll never balance if you don't work actual balance. Yuri often mentions the importance of balancing over trying to chase "the line." I wouldn't know, though, because I hate handstands and avoid them Is this like a long lunge and drop until knee hits the floor and then come back up? Yes. That's what I've read recently too and only decided to try it out last night. Kicking myself I haven't tried this earlier. Haha I don't know if I like them or not but I like the idea of them right now so that will do. Yes exactly! My focus was on pressure through the front heel and spreading the floor so to speak. I worked up to a 20kg weighted version of this a couple of years back and it was the best result I've ever had from a front splits perspective without any other splits focused training (see avatar). 1
Nathan Posted June 20, 2018 Posted June 20, 2018 2 hours ago, Cam Ogle said: Yes exactly! My focus was on pressure through the front heel and spreading the floor so to speak. I worked up to a 20kg weighted version of this a couple of years back and it was the best result I've ever had from a front splits perspective without any other splits focused training (see avatar). Yeah, amazing what building strength across the ROM will do Here's a good example from one of Emmet's clients: 1
Cam Ogle Posted June 20, 2018 Author Posted June 20, 2018 1 minute ago, Nathan said: Yeah, amazing what building strength across the ROM will do Here's a good example from one of Emmet's clients: Holy shit!!! That's pretty much all I can muster on that effort. That's incredible. 1
Cam Ogle Posted June 24, 2018 Author Posted June 24, 2018 21/06/18 Missed training. Work and lifestyle conspired against me haha. If I was better organised I would have made it though so will do better next time. 22/06/2018 Skipping Lying pike Hang from bar Lunge + T-Spine rotation Table stretch Supported cosack squat A. Front Squat - 2 reps every minute at 70% for 11 sets total- bar x 5, 40 x 5, 60 x 2 x 11 B. Deadlift - 1 rep every 20 sec at 70% for 11 sets total- 60 x 5, 90 x 1 x 11 C. Standing press - 2 reps every minute at 70% for 6 sets total- bar x 10, 30 x 5, 40 x 2 x 6 D1. 5-10x5 Weighted Dips- bw x 7, 7, 5, 4, 4 D2. 5-10x5 Weighted Chin-ups- bw x 7, 5, 4, 3, 3 Not strong enough to add weight to these yet. 23/06/18 Did no warm up at all aside from the initial sets of each exercise. Everything is so sore so not sure it would have mattered much anyway. EMOM Front squat 13x2- bar x 10, 40 x 5, 60 x 2 x 13 Deadlift 13x1 every 20s - 60 x 5, 90 x 1 x 13 Standing press 7x2- bar x 10, 30 x 5, 40 x 2 x 7 Hip flexor and lat stretches 24/06/2018 Skipping - 2mins EMOM Front Squat 15x2- bar x 10, 40 x 5, 60 x 2 x 15 Deadlift 15x1 every 20s- 60 x 5, 90 x 1 x 15 Standing press 8x2- bar x 10, 30 x 5, 40 x 2 x 8 Cuban rotations - 2 x 10 Back Bridge - 2 x 10s Couch Stretch - 2min each side Week 1 is in the books. 2
SwissDanny Posted June 25, 2018 Posted June 25, 2018 You had some elbow problems if I recall? Otherwise I'd say with 7 reps BW you could start to add a bit of weight Are you super-setting your emom movements? 1
Cam Ogle Posted June 25, 2018 Author Posted June 25, 2018 16 hours ago, SwissDanny said: You had some elbow problems if I recall? Otherwise I'd say with 7 reps BW you could start to add a bit of weight Are you super-setting your emom movements? I will definitely add weight on dips. I was thinking a similar thing on chins too as it's reps that are the enemy and not so much weight. My grip and elbow are fine unless I struggle and the grip starts to pull away. That's where the strain happens. Not super-setting these ones. It's just straight sets. The program also includes an oly lifting element that I haven't added in on this cycle as I want to get the body a bit more conditioned first. 1
Cam Ogle Posted June 27, 2018 Author Posted June 27, 2018 25/06/18 Missed training. Big weekend of food and drink led to a lacklustre start to Monday morning. I.e. I slept in and did not get up to train haha. 26/06/18 8.30pm bw- 93.5 A. Front Squat - 2 reps every minute at 70%+5kg for 5 sets total- bar x 10, 40 x 5, 65 x 2 x 5 B. Deadlift - 1 rep every 20 sec at 70%+5kg for 5 sets total- 60 x 5, 95 x 1 x 5 C. Standing press - 2 reps every minute at 70%+2.5kg for 3 sets total- bar x 10, 30 x 5, 42.5 x 2 x 5 * Gymnastics work - 3-5 Rounds- ended up at 2 rounds due to time D1. 2 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries- free standing entries x 5, 5 D2. Planche progression- pike pull through x 5, 5 D3. Front lever progression- tuck FL x 5s, 5s Wanted more but ran out of time. OHP feeling good though. 1
Cam Ogle Posted June 27, 2018 Author Posted June 27, 2018 27/06/2018 Warm Up- 1 x mixed netball game (6.45pm). A couple of the girls playing had their fitness trackers on and ran (short repeat sprints) between 4.5-5k so it would be safe to assume I did a similar distance plus 20-30 near max effort jumps along the way. Not the best warm up for lifting but what are you going to do. 8.45pm Walking pike Open body hang Squat & rotate Blade stretch / rear support Lateral split hold A. Front Squat - 2 reps every minute at 70%+5kg for 7 sets total- bar x 10, 40 x 5, 65 x 2 x 7 B. Deadlift - 1 rep every 20 sec at 70%+5kg for 7 sets total- 60 x 5, 95 x 1 x 7 C. Standing press - 2 reps every minute at 70% for 4 sets total- bar x 10, 30 x 5, 40 x 2 x 4 Strict Chin-ups - 5 minutes, start a set every 30 seconds, the set with the lowest number of reps is your score- did not attempt due to elbow pain 10 minutes stretching- moved this to well after weights session with some light relaxed stretching Resilience - 10 min time cap Standing bentover reverse flies “chest parallel to the floor” - 3x10 - 10 reps at 5kg db Band pull-aparts - 3*20- 20 reps Thick Bar Curls 3*5- 1 x 10 @ bb (not thick bar) Definite time issue tonight but couldn't be helped with work and netball. I am loving this program at the moment though. It reminds me a lot of when I did Dan John's 40 day program. I remember front squatting 70 every day back then for 2x5 and PR'ing with 120 after 4 or 5 weeks or something. First time in a long time I've been excited to get in the weight room and am excitedly looking forward to what's coming up next. 1
Cam Ogle Posted July 2, 2018 Author Posted July 2, 2018 28/06/2018 Missed training- felt like I needed this day for the legs to recover from yesterday's netball + training 29/06/2018 Good warm up. Skipping and stretches. A. Front Squat - 2 reps every minute at 70%+5kg for 11 sets total- bar x 10, 40 x 5, 65 x 2 x 11 B. Deadlift - 1 rep every 20 sec at 70%+5kg for 11 sets total- 60 x 5, 95 x 1 x 11 C. Standing press - 2 reps every minute at 70% + 2.5kg for 6 sets total- bar x 10, 30 x 5, 42.5 x 2 x 6 Was meant to do dips and chins. Got 5 reps into dips and got way too far down and immediately felt that burning in the trap/rhomboid area. Tried to stretch it out and did 1 chin rep and just nope. It developed into upper back/neck/shoulder and peck over the next few hours and was more uncomfortable and nervy than really painful. Decided to rest from here. Mental note to self, take more rest between exercises. I was pushed for time and only took 1 min max before hitting the dips. 02/07/2018 Upper back/neck is still stiff and sore. Am moving slowly and trying to get some ROM without the sharp pain. Pain is limited to upper back and neck and the pec area just feels tight. Will hopefully get back to training in the next couple of days but I'm not super worried about that. Will restart the program next week and include the oly lifting aspect as well. 1
Cam Ogle Posted July 6, 2018 Author Posted July 6, 2018 04/07/18 Netball game. It's amazing how competitive I am and how much I enjoy the smallest of victories. Also amazing how a run around made me feel so much better. Neck and upper back were still sore going into the game but once I warmed up it was great. 05/07/18 AM- Training day Big warm up- skipping, banded shoulder work, HF stretches, monster walks EMOM FS- 5x2@60 DL- 5x1@90 (every 20s) OHP- 5x2@40 Some upper back work to finish. Felt good. Legs not heavy at all after the previous night's netball game PM- Hapkido class. Both the kids were keen to get back there so even though I was going to miss it we all went along. Fairly easy class which was nice for me and good to give the kids some focus. 1
Cam Ogle Posted July 8, 2018 Author Posted July 8, 2018 06/07/18 Did some testing for when I restart the program on Monday. Front squat- bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 100 x 1, 110 x 1 Deadlift- 60 x 5, 80 x 3, 100 x 1, 120 x 1, 140 x 1, 150 x 1, 160 x 1 OHP- bar x 10, 30 x 3, 40 x 1, 50 x 1, 55 x 1 (real 1RM) Was surprised with the squat and deadlift. 100kgs on the front squat was a beautiful, crisp rep. It was almost the most perfect rep I've ever done. 110 not so much. Deadlift felt pretty easy too and looking at the speef of 160 I probably could have gone higher. I like that I'm only 20kgs off my all time PR. I want to break that in the next 3 months. 190 is a soft goal but 200 is really where it's at. The OHP was definitely a true max. Struggle street here. 1
Cam Ogle Posted July 16, 2018 Author Posted July 16, 2018 Have had an interesting last week or so. Nothing quite like having a cold and gastro at the same time. I never knew that sneezing could be an extreme sport haha. 1 1 1
Cam Ogle Posted July 20, 2018 Author Posted July 20, 2018 18/07/18 Social netball game with the wife and friends. Had a pretty interesting epiphany which I'm sure is actually much more common that I first thought. I was just starting to warm up so legs were fully cold at this point and my daughter was trying to do the front splits. She asks me if I can do them and I attempted to not thinking I would get anywhere close. I ended up around 8-10" from the floor in 5 seconds on my first and only attempt. ? I have done next to zero stretching or exercise in the last 12 days. I know that accumulated fatigue impacts on your ability to express your true level of strength and power but I never related this to flexibility (excluding DOMS). This is not a unique experience to me either. My avatar is me stretching shortly after my first training session back from tearing my meniscus where I had not trained or stretched for a few weeks either. It seems that this is my true baseline level of flexibility and it will then vary based on whatever training state I am currently in. Or maybe I'm completely off the mark and there's a better explanation. idk. Either way I wish I hadn't been at a public netball court awaiting the start of the game so I could have explored this further. 19/07/18 1.1 Skip, singles for speed, maximum repetitions without an error Mobility Circuit Lying pike Hang from bar Lunge + T-Spine rotation Table stretch Supported cosack squat A. Snatch technique work 10 min (High hang full to max)- 5 rep bar complex- DL, high pull, panda pull, power snatch, OHS B. Clean and jerk technique work 5 min- power clean and jerk- 3x3@40kg C. Front Squat - 2 reps every minute at 70% for 3 sets total- 80 x 2 x 3 D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 120 x 1 x 3 E. Standing press - 2 reps every minute at 70% for 3 sets total- 40 x 2 x 3 Assistance work - 20 minutes 3-6 rounds, RPE 6 F1. Incline Biceps Curls x10 - 4/0/1- 8kg x 10, 10 F2. Lying tricep extensions x10 - 4/0/1- 8kg x 10, 10 F3. Push-ups x10-20- bw x 10, 10 F4. Close hand chin-ups X full + X top half only- 3/3, 3/3 F5. Calf raises - x50 reps- 25 each leg x 2 2
Cam Ogle Posted July 20, 2018 Author Posted July 20, 2018 20/07/18 1.2 3pm Shoulder rotations Walking pike Open body hang Squat & rotate Lateral split hold A. Snatch technique work 10 min (High hang full to max)- high hang muscle snatch x 3, power snatch x 3, ohs x 3, snatch x 3 B. Clean and jerk technique work 5 min- clean and jerk- bar x 3, 40 x 3, 60 x 1, 1 C. Front Squat - 2 reps every minute at 70% for 5 sets total- 80 x 2 x 5 D. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 120 x 1 x 5 E. Standing press - 2 reps every minute at 70% for 5 sets total- 40 x 2 x 5 Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with- 6kg x 5, 5 Hang 60-180 seconds 1-2 arm unbroken.- 30s x 2 Gymnastics work - F1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- wall kick ups x 5, 5 F2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- pike pull through x 5 x 2 F3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 5s x 3 E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 2x10 each side Time was an issue. Good session though. 1
Cam Ogle Posted July 22, 2018 Author Posted July 22, 2018 22/07/18 1.4 A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort- only did bar technique work- focused on first pull and lat engagement B. Power clean - RS5 - 6/10 Effort- 40 x 1, 50 x 1, 1, 1, 1 # C. Front Squat - 2 reps every minute at 70% for 9 sets total- 80 x 2 x 9 D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total- 120 x 1 x 9 E. Standing press - 2 reps every minute at 70% for 9 sets total- 40 x 2 x 9 Handstands + mobility 25-54 min BLOCK 1 Wrist Preparation - 2 min Handstands 2 min kick-up practice, 2-3 attempts / 30 sec 5 min to find a new PB maximal duration hold 2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall. Muscle-ups > Weighted false grip pull-ups RS10 > False grip isometric holds mid position - 1 set max reps Shoulder stands - 2 practice sets for a max effort set # BLOCK 2 - 4-16 min, 1 min / movement x4 rounds Jefferson Curl German Hang Back Bridge Horse Stance # BLOCK 3 - 4-16 min Mana Shoulder Prep / Dislocates Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0 Squat - elbows to floor, lateral shift, reach up and rotate Missed entire second half of training. I had the option of training or spending some time at the pool with my kids. I chose the latter. Having some interesting knee sensations. Not really painful but feels a lot like it's related to the calf. Very weird. Results in some lateral knee pain but I really don't know. Started after I did the full cleans with 60kg last week. 1
Cam Ogle Posted July 29, 2018 Author Posted July 29, 2018 29/07/18 Knee is still feeling off. Feels thick with some pain when pushing up from a full squat position. I have avoided the gym and wanted to get back into it. Warm up- skipping, banded hip flexor stretch, goblet squats (not great), band pull aparts Trap bar deadlift- 1 rep every 20s x 5 120 x 1 x 5 Standing Press- 2 reps every min for 5 minutes 40 x 2 x 5 Incline db press & db row - 20kgs low cable flye & lat pull down Farmers walks- 80kgs x 50m, 40m, 30m - grip in left hand is so much weaker than right. 21, 15, 9 for time 20kg deadball from floor over shoulder 20kg KB swing Felt really good after. Obviously. Knee actually felt better too. No surprises here. Will take it slowly though. 1
Cam Ogle Posted August 1, 2018 Author Posted August 1, 2018 31/07/2018 Warm Up- Skipping, TKE's, monster walks Deadlift- 1 rep every 20s x 9- bar x 10, 60 x 5, 100 x 3, 120 x 1 x 9 Standing Press- 2 reps every minute x 9- bar x 10, 30 x 5, 40 x 2 x 9 Chin Ups- 5x5 Dips- 5x5 Metcon style circuit- 21, 15, 9 16kg KB clean and press (each arm) 10kg slam ball9:36s- dead 1
Cam Ogle Posted August 2, 2018 Author Posted August 2, 2018 02/08/18 Warm Up- skipping, tke's (I think I went too heavy on these) Deadlift- 1 rep every 20s x 15 @120 Standing Press- 2 reps every minute x 9 @40 Arms x a lot 1
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