Pete's workout's

AM
pilates

8 mins abs

PM

90° Goodmorning (using safety squat bar) 3x6

SLDL (off blocks) 3x6

Assisted extended range DL 3x6 (only using red bands to start, but will probably go up to 1 red + 1 clear each side once the weight on the bar increases - as a note the bands aid the start of the lift)

T-bar row 3x6

T-bar Kelso shrug 3x10

chin up 3xmax

6 Aug

AM
Jog 39:48 (bit faster last time, but damn hot!)

PM

Full Clean 6x3 (I don't normally do full cleans as I've never really got that fluid technique you need, but I fancied it today as an alternative to the power clean)

Shrugbar shoulder press 3x6 (using the 2" grip)

Shrugbar shrug 3x10 (using the 2" grip)

BB wrist curls 1x12 (thumbless grip)

Reverse wrist curl 1x12

Side plank 1xmax (both sides obviously!)

Front plank 1xmax

End with clubbell swings 1x10 (each way). As a note I use the talons (see here) that fit on the end of a shrugbar so you can use them on a rack. They're a little heavy for true clubbells, more like a small mace weight at around 5Kg each. I swing them around the head in the manner used by traditional Indian wrestlers, who use them for shoulder health & also display (swinging VERY heavy mace around there head). It really causes the shoulder to move in a full, circular motion & seems to help ward off shoulder issues, those & dislocates are my 2 favourite pre-hab shoulder exercises.
Finish up with soft tissue work using a foam roller & tennis ball.

Not as knackered as last time I did this workout (last week), even though I was up half the night!
Must go check the rice situation (make sure it's not boiled dry), so better go!

Sun 9 Aug

Am jog - had a new jogger with me so pretty easy jog today.

PM should have been legs, but I got sidetracked by my girlfriend

I'll get back on track tomorrow (bad me!)

Mon 10 Aug
AM

pilates

16 minutes abs (continuous)

Last few days have been a little hectic. Was planning on legs Sunday, but no something came up, then Mon, but no my mate had a back injury so I had to rush round there & help him out (& 'helping out' a 15 stone guy with a back issue isn't that easy!). Anyway, I'm making him go to the docs & book a PT session as it needs sorting beyond anything I can offer.
Hopefully Tues I can get back on track (& buy a new heart monitor so I can start doing intervals again - I use a monitor to program my interval sessions as it's by far the best way to work them in my view).
Well see what the world throws at me next

Tues 11 Aug

AM
Jog 39:45

Pilates

8 minutes abs (continuous)

PM

Parallel Squat 4x6
Supersetted with
stiff arm pullover 4x14

Supersquat belt speed band squats (standing on a jumpstretch platform) 4x6 [standard size JS platform, not sumo]

Seated calf raises 3x10

End with stretches

Had a killer headache for the weights session, it was either just hit a few basics, or do nothing...so I thought "Get the squats done & get out of there"...by the end of the calves I was more than finished...but I got the big lifts done even though I dumped some ancillary moves, so the main job got done.

Not the best session ever though.

Wed 12 Aug

Bench press 3x6
supersetted with
Scapula push-up 3x10

High pull 3x6

BB shoulder press 3x6

sidebend 3x10

L-flye 3x14

Had an extra rest AM & watched the new Jonathan Chaimberg DVD (extreme strength conditioning & explosive power) it was very influenced by Mike Boyle in my view, but he had some decent athletes. If you're into MMA & not too familiar with Boyle's work it's certainly worth a look.

Thurs 13 Aug

AM

HIIT (High Intensity Interval Training) sprints 10x10 breathes (I'm going too fast to rely on timing, but I can count breathes, each take around 1.5 secs approx when going flat out - that's an estimate). Tried out my new heart monitor. Didn't wet it enough, so I had a slight problem at start with it not counting every beat, but I soon sweated enough to get it working ok. The average heart rate & minimum heartbeat was way too low due to the problems. It also has a calories burnt function, which I obviously don't believe is accurate, but I'm using to to compare amounts of energy used each session. Theoretically the 'calories burnt' should go up as the cycle goes on & I generate more power. I use a pretty simple system for doing HIIT style training, which is a flat out interval of 10-20 seconds, then rest until the heart hits 130BPM, then go again. I keep going until I feel I am no longer hitting (in this case) a sprint (I feel I'm only hitting a fast run), that is the end of the session for that day.

Pilates

8 mins abs (continuous)

PM

'Suspended' goodmorning 3x6

Shrug bar deadlift 3x6

70° weighted Hyperextensions 3x10

DB row 3x6

DB Kelso shrug 2x10

Neutral grip pull-up 3xmax

End with stretching

Fri 14 Aug

No AM went for big shop around town

PM

Hang clean 8x3 (turned a little bit into a hang power clean towards the end there!)

Shrug bar shoulder press 3x6

Shrug bar shrug 3x10

BB wrist curl 1x14 (thumbless grip)

BB reverse wrist curl 1x14

Side plank 1xmax (both sides)

Front plank 1xmax

Clubbell swing 1x10 (both ways, each arm) a prehab movement

End with soft tissue work using foam roller & tennis ball (yes I do know a lot of trainer suggest soft tissue before training, but I've found it better after training - it also tallies better with my soft tissue training that recommends no heavy work after massage, I'd have thought this form of 'self massage' should be similar?)

You can SO tell you've never done hang full cleans for triples! Today I've got aches in places you wouldn't believe quads, hamstrings, traps & delts, & a cracking bruise on the clavicle where I missed one & it bounced off me! (now that was interesting!). You're a higher volume guy & that's fine, you can do giant sets, circuits or whatever, I only really function on higher intensity (for me) with bigger loads & more rest. I go so far as to say most ectomorphs should probably go that way. But even big guys using DC style training hit the body with actually less volume often 1 exercise per bodypart of 6-8 reps then a couple of rest/pause sets of 2-4 reps, that's it for a bodypart, after you just stretch. It's the minimum you can do to stimulate the maximum growth that's the goal. If I rammed out circuits like you I would burn all my muscle off me, I'm not designed for that type of training. I've done it before, I lose weight, fail to recover between sessions, it's not a great look. By focussing on the heavier end of my lifting ability I am heading towards the results I'm after (that is adding lean bodyweight & strength). You ought to get Pat to let you know her lifting routine, she sometimes trains one set per 30 minutes of so (& they are low rep sets). There's a whole spectrum of training out there to suit people from guys doing those crazy kettlebell muscular endurance stuff (like 90 snatches per arm with a large KB) to the ultra abbreviated once a week HIT style trainees, back to guys like Platz & the kind of leg workout that would kill a normal man. If it's working for them & they enjoy it, then it's the right thing for them. At the moment I'm getting exactly the effect I want, the bodyweight is going up, the strength is creeping up & I'm really enjoying myself - THAT is the basis of a great training routine in my eyes ..oh you've all fallen alseep..yea that was a bit long, sorry I'm painting & literally waiting for paint to dry to do another coat

Good defence, Pete, and if you're happy with the results, I can't knock it. But that sort of workout would send me to sleep - just reading it, never mind doing it!

Sun 16

AM

jog 41:20

PM

Parallel squat 4x6
supersetted with
stiff arm pullover 4x16

Pistols 3x10 (each leg)

Standing calf raise 3x10 (using safety squat bar)

Glute-ham raise 2x6

Neck harness 3x14

Side neck 3x14

BB grip for time 1x30secs

Edit: ...Oh yea & end with stretch & some soft tissue work using a tennis ball left trap down to approximately left rhomboid (had some slight pain & tissue quality noticeably low in the areas I could feel)

I doubt the PM session would be over 40 minutes (maybe well be around 30-35, maybe). That would be my estimate of the just the workout, not stretch & soft tissue work. Squats take a little recovery, but I bung in the stiff arm pullovers just to fill up time otherwise spend lying on the floor a few minutes spent after pistols literally grounded (couldn't stand - it's a hard combo you're really hit hard by squats, but following with pistols, I was deep into the land of pain..not as bad as 20 reps done super squat style [pick what you can do for 10 reps & do 20 reps], but certainly up there). The rest of the stuff was quite short breaks, just change weights as needed then back to it.

Mon 17 Aug

AM
Pilates

16 mins abs (continuous)

PM

Dips 3x10

Dip 'shrugs' 3x10

High Pull 3x6

BB shoulder press 2x6 1x1 1x5 (introduced the idea of a heavy single before the last set, just to see how it affects my perception of the final set)

Side bend 3x10

L-flye 2x16

End with soft tissue work using foam roller & tennis ball

'Dinged' my shoulder a little, right around the right rhomboid area, not a real injury, but a concern to monitor. Hopefully it'll be just one of those things that you get over?

Pulled a quad..after much debating with myself today I've decided on at least today & tomorrow off. This morning I did pilates & 3 sprints (where I pulled the muscle). It's not ultra-bad, but I don't want to turn a slight injury into a major situation, so a few days of rest, massage & ultrasound should see me back on form as quickly as possible.
If it looks to be longer than a couple of days I might take the time to sort out a work around routine for a bit, but move back as soon as possible to what I'm doing, but maybe a little more activation work pre-sprinting I reckon
Still, hopefully it won't throw me too much off-course.

If I have to modify without the right leg (I'd still do the left), I'll do a rewrite as legs use a lot of energy so more room for other stuff, but early days hopefully it's just a blip.
You are the only person I've ever heard of who can do sprint intervals for an hour! Even sprinters don't do that kind of volume!
I grabbed a basic sprint site here If you can truly sprint in intervals (maintaining a true sprint, not a fast run) assuming you're not talking about big gaps between sprints (say a re-sprint when the heart rate drops to 120-130BPM or within a minute or 2 between sprints) then you've got to be in the top 1% of the worlds athletic population.

I can manage 10-12 sprints, which is higher than a few sprinters (in the same time frame) as they can put in much more power & certainly take more recovery time than me as they generate tremendous output compared to me, even so on occasion the last 'sprint' is actually what I'd call a fast run. I may get more if I spread it over an hour & let the heart rate sink back to resting rate between sets, but as I'm after metabolic effect I wait until I hit 130BPM then go again, in that way I can do, maybe 12 minutes of true sprinting before I am realistically doing a fast run - the difference between HIIT training & interval training (HIIT is true flat out, balls to the wall effort, which by definition is short - you can't go long AND hard - intervals are longer duration but less intensity - not balls to the wall). If you can sprint doing intervals for an hour (without excessive breaks), then I'd consider running as a serious choice, find a coach to sort out any running defects (like that ankle issue) & start winning some golds in the master class as you're a born runner.

Seriously, I'd go see a running coach. Not only could you get your form sorted out & so hopefully avoid the ankle issues in the future, but also a serious running adventure awaits you.
Even top sprinters can only maintain top speed for 4-5 seconds (you get acceleration, then a few seconds top speed, then the end of a 100m sprint is basically getting slower) & hold what you'd call a sprint for 15-20 seconds (working at what should be 90-95% max-I couldn't find the exact figure that is an estimate), beyond that it's a fast run for most sprinters. If you're maintaining 50 seconds then I'd guess you're hitting the fast run, not the sprint. 10-20 second mark, then yea a sprint (at least at first), but the longer runs are certainly fast runs as you body couldn't produce the power to keep a sprint for that duration.
But even at the fast run, doing an hour with sprints down to fast runs is still pretty hardcore & something you should think about taking further, if for no other reason that seeing a coach & getting a free form check to see if the ankle can be sorted by a change in running technique? If you can develop the power to deliver the speed you'd do ok in the master class of the sprinting (& sprinting would only help with the leg building ).

30 minutes rowing on a lake..does that count It was fun & kind of tricky to get the hang of (I've not rowed a row boat since I was a kid!)..luckily I avoided disaster & didn't sink myself or anyone else

Just an AM session today
Pilates

8 mins abs (continuous)

Leg seems about done (well, it's certainly much improved). I don't think I can hang on another day without training so I be back at it tomorrow. If the leg can't handle it I'll work around & create something on the fly.