Goblet Squat KB
24kg x 3, 2, 2, 1
Bent Press
24kg x 1/3
24kg x 3, 2, 2, 1
Bent Press
24kg x 1/3
I am a Personal Trainer in Sydney, and a not-so-strong Strength enthusiast.
Efficient Human Enhancement
Strength & Conditioning, Personal Training, Kettlebell Instruction, and Physique Transformation.
Wednesday 31 December 2014
Saturday 27 December 2014
Not-So-Strong Practice
KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press
Goblet Squat KB
24kg x 3, 2, 1, 1
Turkish Get-Up
24kg x 1
Bent Press
24kg x 1/3
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press
Goblet Squat KB
24kg x 3, 2, 1, 1
Turkish Get-Up
24kg x 1
Bent Press
24kg x 1/3
Monday 15 December 2014
Not-So-Strong Strength Day 1
w/u Two Hands Anyhow
20kg+20kg x 1
Front Squat
25kg x 5
35kg x 3
45kg x 1
52.5kg x 1
47.5kg x 5, 5, 3
Close Grip Bench Press
35kg x 5
47.5kg x 3
55kg x 2
62.5kg x 1
57.5kg x 6, 6, 5
Pull-ups
+2.5kg x 5, 5, 4, 3, 3
20kg+20kg x 1
Front Squat
25kg x 5
35kg x 3
45kg x 1
52.5kg x 1
47.5kg x 5, 5, 3
Close Grip Bench Press
35kg x 5
47.5kg x 3
55kg x 2
62.5kg x 1
57.5kg x 6, 6, 5
Pull-ups
+2.5kg x 5, 5, 4, 3, 3
Saturday 13 December 2014
Not-So-Strong Practice Day
KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press
24kg x 1
32kg x 1
40kg x 1
32kg x 1
Ab roller
5/2
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press
24kg x 1
32kg x 1
40kg x 1
32kg x 1
Ab roller
5/2
Thursday 11 December 2014
Not-So-Strong Strength Day 1
w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1
Deadlift
65kg x 1
80g x 1
95kg x 1
110kg x 1
125kg x 1
115kg x 5
Close Grip Bench Press
35kg x 5
47.5kg x 3
55kg x 2
62.5kg x 1
57.5kg x 6, 6, 3, 3
Pull-ups
2.5kg x 5, 5, 4, 3, 2
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1
Deadlift
65kg x 1
80g x 1
95kg x 1
110kg x 1
125kg x 1
115kg x 5
Close Grip Bench Press
35kg x 5
47.5kg x 3
55kg x 2
62.5kg x 1
57.5kg x 6, 6, 3, 3
Pull-ups
2.5kg x 5, 5, 4, 3, 2
Monday 8 December 2014
Not-So-Strong Strength Day 1
w/u Two Hands Anyhow
20kg+20kg x 1
Front Squat
25kg x 5
35kg x 5
45kg x 5
47.5kg x 5, 4
Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6
57.5kg x 6/2
Pull-ups
+2.5kg x 5, 4, 4, 3, 2
20kg+20kg x 1
Front Squat
25kg x 5
35kg x 5
45kg x 5
47.5kg x 5, 4
Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6
57.5kg x 6/2
Pull-ups
+2.5kg x 5, 4, 4, 3, 2
Saturday 6 December 2014
Practice Session
KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Hack Squat
x 1
Bent Press
24kg x 1
Hack Squat
16kg x 1
Bent Press
32kg x 1
Hack Squat
24kg x 1 F
Bent Press
40kg x 1
Ab roller
5/2
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Hack Squat
x 1
Bent Press
24kg x 1
Hack Squat
16kg x 1
Bent Press
32kg x 1
Hack Squat
24kg x 1 F
Bent Press
40kg x 1
Ab roller
5/2
Thursday 4 December 2014
Not-So-Strong Strength Day 2
w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1
Deadlift
70kg x 2
85kg x 2
100kg x 2
115kg x 4
Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6/2
57.5kg x 5
Pull-ups
2.5kg x 5, 4, 3, 3, 2
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1
Deadlift
70kg x 2
85kg x 2
100kg x 2
115kg x 4
Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6/2
57.5kg x 5
Pull-ups
2.5kg x 5, 4, 3, 3, 2
Tuesday 2 December 2014
Not-So-Strong Conditioning Day 1
w/u easy 5mins row
Distance: 4142m/20:00mins
Avg Watts during sets: 114W @ 130-150bpm
Time HR zone: 19:09
Avg HR: 145bpm
Max HR: 153bpm
Max w approx 542w
Monday 1 December 2014
Not-So-Strong Strength Day 1
20kg+20kg x 1
Front Squat
25kg x 5
35kg x 5
45kg x 6
47.5kg x 5, 2
Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6/2
57.5kg x 4
Pull-ups
+2.5kg x 5, 4, 3, 2, 2
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