Wednesday, May 7, 2008

GL's Sessions

Monday
Bike - 10km Level 5
RDL's - 8 sets of 5 reps
Lateral Step Ups - 3 sets of 8
Bridging - 3 sets of 60 seconds
Incline DB Chest Press - 5 sets of 8 reps
1A Band Assisted Pull Ups - 5 sets of 5
1B Unsupported DB Rows - 5 sets of 12 reps
Plate Stacking - 3 sets of 60 seconds
DB Hammer Curls - 3 sets of 8 reps
Bike - 10 mins (30 second standing at level 15, 30 seconds sitting at level 5) then 5km easy to finish.

Tuesday
Rower - 1st Set: 10 reps of 300m with 60 sec recovery
2nd Set: 10 reps of 200m with 45 sec recovery
3rd Set: 10 reps of 100m with 30 sec recovery
2 minutes rest between sets.
3 total sets
Reverse DB Lunges - 5 sets of 8 reps
Rollouts - 3 sets of 12 reps
Assisted Chins (Heavy Band) - 5 sets of 8 reps
1A Elevated Push Ups - 5 sets of 12 reps
1B Inverted Rows - 5 sets of 12 reps
Rollouts - 3 sets of 12 reps
Bike - 10km ride

Wednesday
Rower - 200, 400, 600, 800, 1000, 200, 400, 600, 800, 1000, 800, 600, 400, 200 with 45 seconds recovery between each interval.

Thursday
Bike - 10km Level 5
Box Squats - 8 sets of 5 reps
Single Leg Deadlift - 3 sets of 8 reps
Side Bridging - 6 sets of 30 seconds
Chest Supported Rows - 5 sets of 8 reps
1A Single Arm DB Press - 5 sets of 5 reps
1B Close Grip Push Ups - 5 sets of 12 reps
Side Bridging - 6 sets of 30 seconds
Lying Tricep Extensions - 3 sets of 8 reps
Bike - 10 mins (30 second standing at level 15, 30 seconds sitting at level 5) then 5km easy to finish.

Friday
Rower - 1st Set: 10 reps of 300m with 60 sec recovery
2nd Set: 10 reps of 200m with 45 sec recovery
3rd Set: 10 reps of 100m with 30 sec recovery
2 minutes rest between sets.
3 total sets
Step Up & Over - 5 sets of 8 reps
Torque Press - 4 sets of 8 reps
BB Bench Press - 5 sets of 8 reps
1A Elevated Push Ups - 5 sets of 12 reps
1B Inverted Rows - 5 sets of 12 reps
Torque Press - 4 sets of 8 reps
Bike - 10km ride

14 comments:

Ben said...

so many questions....

ok the wednesday rowing session, im guessing there is some sort of progression leading up to that sort of workout... could you expand on how you would get someone to that level and over how long?

Will Heffernan said...

Keep asking them mate and I'll keep answering them.

GL is a bit of a clapped out fat mess at the moment...BUT...under the hood he's got a big motor.

He just needs to be tidied up...he has a good training history...those intervals I wouldn't give to a beginner because it would crush them...GL on the other hand will just grit his teeth and grind them out. I will get him to post his times for his first session and then post his times on his last session of this cycle...the first session will almost kill him (that's why I have the AED in the gym...because no one gets out of my sessions unless it is in a body bag)and by the time he does his last in the cycle he'll be flying.

Ben said...

ok cheers will, how long does it take someone like GL to get through one of the standard workouts?

Will Heffernan said...

What's a standard workout? Just joking...I'll get GL to time himself tonight when he does session 1 and he can tell you himself.

Ian said...

Hi Will,

Like Ben...I have too many questions :)

I commented previously about your guy who can do 14 inverted rows, but that your program has him doing 5 sets of 12. That looks a tall order to complete the prescribed reps for each set. How do the sets actually pan out?

Will Heffernan said...

Ian,
No such thing as too many questions...just start worrying when I run out of answers.

AS trained tonight and we were discussing this...like I said the guys will be able to answer these questions themselves.

But if you ask me how he gets them out I'd say slowly and poorly...but he's getting better.

I'm not sure how he goes...as in how many he gets at a time...I'm sure we'll find out...I'll try to remember to take a note of it next time.

Will Heffernan said...

GL did his session tonight and raced through it...I think he may of cried a little at the end and he may require hospitalisation in the morning but like I said to him...it'll only get worse from here and he'll be back tomorrow. I forgot to time him...but I will tomorrow if I remember.

ian said...

Hi Will,

I know I should wait for your next reply regarding how the inverted rows went, but I am taking it that in this case you want GL to do the number of reps however long it takes (within reason), rest 'til he's ready to go again, and repeat. So as the sets progress they will tend to take longer due to fatigue.

Is that the way it tends to pan out and do you take the same approach with other exercises?

Will Heffernan said...

Ian,
Waiting is for losers...so ask away at any time.
Yes, exactly...in this case the total number of reps are completed as fast as possible...but yes, he might go 8 reps + 4 reps in one set and 7 reps + 5 reps in the next set etc.
Sometimes you see programs where the athletes just have to do the programmed number of reps. This is usually accessory work though...for example they might be prescribed 8 sets of 5 RM on the bench and go as follows 60kg for 5, 80kg, 5, 80 kg for 5 as their warm up sets and then 100kg for 5, 110kg for 5, 120kg for 4, 120kg for 4 and 120kg for 3...I'm not making the athlete get 5 no matter what here....if I say 5 reps in this case they know they are shooting for 5 but as long as they get 3 I'm fine with that...less than 3 and the load is too great for the effect I'm after...do you follow? In that same session though AS has 100 reps of squats at 95kg which he has to time and get completed as fast as possible...he's doing these with another athlete and they both use different set reps schemes to get the 100 reps completed.
So I suppose the answer to your question is sometime yes and sometime no...it depends...but when you spot it in a program and it isn't obvious ask and I'll tell you which is which.

ian said...

Will,

I'm not sure actually 'got' your last post, but I'm thinking it through and I'll see if I get a handle on it.

I was going to ask you about lifting tempo/speeds - I'm a lift fast'ish and lower under control guy, so when you say

"...the total number of reps are completed as fast as possible...but yes, he might go 8 reps + 4 reps in one set and 7 reps + 5 reps in the next set etc."

Are your athletes consistent with their lifting speeds?

Related to this, when you're testing for the number of pushups in 60secs, are the athletes going at a fast pace and trying to knock them out as fast as possible, or do they lift and lower at the same speed, say, 1 sec up and 1 sec down?

On a side note, the flexibility you have with rest periods is intersting to me. Since I train at home, I have the luxury of being able to time my rest periods to the exact second. I know on the grand scheme of things 30secs added on here or there won't make a huge difference, but ditching my regimental approach to rest and switching to one in which I go ahead with the next set when I feel good to go takes some mental adjustment.

GL said...

Well Will I can't move my arms today I’m as stiff as a poker. The session plans my look long but are well thought out and manageable for a fatty like me. Tonight’s the big night I do Wednesdays session row row row your boat kind of looking forward to it in a crazy way. I remember the results I was getting last year form Wills programs before the car accident. I know its Friday but I started mid week so use Mondays session as session number one and worked from there. Ian I will let you know how long it takes to get through the session and how painful it was. But one thing for sure is I will get through it.

Will Heffernan said...

He did the session and hopefully lived to tell the tale...well if he's not going to tell you the tale then I will.

Anonymous said...

Well I did the rowing session yesterday wasn't to happy with my times but they can only get better. I am a little sore to tell you the truth and its great nothing like hard work. I nearly got sick a few times and what ever happened with the machine is made me do an extra 400meters at the end plus a 200. Anyway its great to be back in the gym June of last year i thought i would never paly rugby again or be able to lift a weight and here i am.

Will Heffernan said...

Mate your times are all posted up. FoS did the same session as you after you'd left...we'll see if he was as sore today...I'll be in the gym in the morning testing if you want to come in for a recovery session before getting your week under way.