Cheaters never prosper…except in our gym…where they always end up on top

The girls have been doing some good work over the last few weeks. Tonight’s session looked like this:

5×2mins cardio + stretching
1A Hurdle Steps
1B Scap Push Ups
1C Over’s & Under’s
1D Scap Pull Ups

Single Arm DB Snatch – 2 w/u sets of 8 reps, 5 work sets of 5 reps

Box Squats – 2 w/u sets of 5 reps, 5 work sets of 3 reps

Plate Shifting – 5 sets of 4(2.5kg) + 4(5kg)
Band Pull Ups – 2 w/u sets of 12 reps, 5 work sets of 8 reps with 5 sets of 8 elevated push ups.
Torque Press – 4 sets of 8 reps + 30second isometric hold.

Now the form isn’t perfect…but I can live with that…you learn by doing…not by talking every exercise to death. I know a lot of coaches seem to have a problem with DB Snatches…I think the main reason for this is because one particular coach who makes his name by being a contrary has a problem with them. That aside I’ve always liked them and have never had any problems with them.

Practical Principles of Sports Nutrition and Fat Loss – Sunday April 5th
The seminar will be on Sunday the 5th and it will cost €55 as stated…there seemed to be some confusion there. If you want to help make this seminar a success feel free to take the link from the actual seminar thread and post it anywhere and anywhere you think it might be of interest to people.

Shoulder Stability and Prehabilitation Variations
These are a couple of the many, many things that I meant to post last week that I ran out of time to do.

The Bet – Update
Remember that bet from back in November? The one where these guys bet me I couldn’t bench 180kg’s…which I did after 3 whole weeks of training. Well here’s where it stands at the moment.

Brophy – €75 (Paid)
Nasher – €25 (Paid)
Jimmy – €50 (Paid)

Bushy – €100 (Unpaid)
Penguin – €75 (Unpaid)
Logi – €75 (Unpaid)
Killer – €25 (Unpaid)
Louis – €25 (Unpaid)

Seamless Transition

Things were a bit limited over at blogger functionality wise and I got sick of all the the people I know who use wordpress always making fun of me so I want to give this place a bit of a go as I think it has a lot more possibilities.

So…I won’t crap on about it but I want some feed backon what people think could be improved? Is there anything missing? It will take a while to settle in and I intend on tarting up the place a bit to make it pretty…so let me know what you think?

Busy day today but I thought I would throw up the 2 different program variations that the girls did this evening.

Session 1

Warm Up – 3×500m on the rower with 2 mins stretching between efforts

1A Over’s and Unders – 2×8 each side

1B Reverse Lunge Twist – 2×8 each side

Box Squats – 2×5, 6×3

Hang Cleans – 5×5

Hanging Leg Raises – 3×15

Horizonatal, Vertical Band Pull-A-Parts and Band Dislocates – 3×12 of each

2A DB Band Press – 6×5

2B Pad Work – 6×15 seconds

Band Assisted Pull Ups – 5×12

Standing Ab Pulldowns – 3×15

3A Natural Reverse Hypers – 3×12

3B Back Extensions – 3×12

Session A

Warm Up – 3×1km on the bike with 2 mins stretching between efforts

Horizonatal, Vertical Band Pull-A-Parts and Band Dislocates – 3×12 of each

1A DB Band Press – 6×5

1B Pad Work – 6×15 seconds

Band Assisted Pull Ups – 5×12

Hanging Leg Raises – 3×15

2A Hurdle Steps – 2×8 each side

2B Single Leg Hip Pop Ups – 2×8 each side

Trap Bar Deadlift – 2×5, 6×3

Box Jumps – 5×5

Standing Ab Pulldowns – 3×15

3A Natural Reverse Hypers – 3×12

3B Back Extensions – 3×12

So pretty much identical but with a decent sized group and a gym that really wasn’t big enough from day 1 you need to split groups up.

Testing

Peter and Paul…not the apostles but the Gaelic Footballers…came in to do their testing this evening

I asked them to take a guess at what they would get in their testing before they started. They were both pretty much spot on…they got much closer than I expected. The scores in brackets are their guesses and the score beside it are their actual scores. They also did their rowing test but for some reason both the rowers malfunctioned and didn’t record the details properly…doesn’t matter…we’ll just pretend it was a test run.

 

The lads testing results..their scores and their guesstimates in brackets.

 

 

So maybe it wasn’t so seamless a transition!
I just realised that for some reason some videos didn’t make the jump and there seems to be a couple of missing posts as well. As I said it might take a while to get every sorted out but I think it’ll be worth it in the end so bare with me.