So Story is this, figured I read everything on this site everyday so figured I should put my training up for the masses to judge !!! plus add alittle accountability and motivational things like that to the mix.
Brief History -
Long term failing martial artist and strength wanna be -
I have been training on and off for ther last 3 yrs doing alot of strength/conditioning work with Will heffernan while he was in Ireland, so I’m a Jim Wendler and Dan John groupie at this stage too. I tore my left bicep just before and damaged my back and frayed the nerve in my left leg doing a box squat so training hasnt been great or regular in the last year so I have followed the rehab and physio’s treatment protocals and its time to get back at it.
Numbers -
5’ 10"
153Kg (was 117kg)
1RM -
Bench - 133Kg (down from 150kg)
Squat - 160Kg (down from 240kg)
Deadlift - 100kg** cant accurately test that yet with the back and leg but using Jim’s 1rm from 5/3/1 its approx this.
The Plan is this
Diet -
Porridge for breakfast then no carbs for the day
Ton of veg
180-220grams of protein a day depending on training
** I’ll give a better account of this later
Basically keep it clean and veggie with healthy fats and alot of meat 
(i usually stress this to the point i never start so this seems to be simple enough that its working and easy to stick to)
Going to do Body measurements tonight so will update that tonight
Training-
6 mornings (i like training fasted first thing in the morning)
3 strength style
3 cardio
This weeks training so far as follows -
28/01/13
Bench Press -
3 Sets x 10 Reps @ 50Kg
5 Reps @ 60Kg
5 Reps @ 80Kg
10 Reps @ 100Kg (133Kg 1RM)
Assistance - 4 sets x 12 Reps
Db Military press 17.5 kg DB
Lat Pulldowns 64Kg
Reverse Flyes 17.5Kg DB
Shrugs 30Kg DB
30/01/13
Squat
3 Sets x 10 Reps @ 60Kg
5 Reps @ 70Kg
5 Reps @ 90Kg
10 Reps @ 100Kg (133Kg 1RM)
Assistance - 4 sets x 12 Reps
Deadlift 60Kg
Leg Press 210Kg
Leg Curls 34Kg
Calf Raises
Push Ups BW @ 20 reps
Ab Work 4 sets x 12 Reps
Hypers BW
Wood Chopper 48Kg
Cable Crunches 64Kg
Cardio
"Treadmill Intervals
" 1:3 Ratio (2 mins warm up ? 15 secs run @ 8.5Kph: 45Secs Walk @5.5Kph)
12/02/13
Military Press
3 Sets x 10 Reps @ 20, 30, 40Kg
5 Reps @ 50Kg
5 Reps @ 60Kg
10 Reps @ 70Kg (93Kg 1RM)
Assistance - 4 sets x 12 Reps
Incline Press 22.5Kg DB
Cable Rows 80Kg
Bicep Curls 12.5Kg
Shrugs 35Kg DB
Box Jumps BW
Hypers BW
Food: 2 x 2scoops protein shakes
Usual porridge with 3 sachets sugar
2 x 2 shot espresso with milk
1 slice of Cheese
2 sachets of mayo
140gram of chicken
175gram of turkey
Chow mein sauce
1 glass of red wine
Veg ? tomato, onion, peppers etc
13/02/13
Cardio Treadmill Intervals
“1:3 Ratio
(2 mins warm up ? 15secs run:45Secs)”
20 Rounds 5 @ 9.5kph
5 @ 10.5kph
5 @ 11kph
5 @ 12kph
Ab Work 3 sets x 12 Reps
Wood Chopper 48Kg
Cable Crunches 64Kg
Hypers BW
Food: 2 x 2scoops protein shakes
Usual porridge with 3 sachets sugar
2 x 2 shot espresso with milk
6 eggs ? milk
3 sachets of mayo
140gram of denny chicken
Veg ? tomato, onion, peppers
15/02/13
Squat
3 Sets x 10 Reps @ 50Kg
5 Reps @ 60Kg
5 Reps @ 80Kg
12 Reps @ 110Kg (153Kg 1RM)
Assistance - 4 sets x 12 Reps
Deadlift 75Kg
Leg Press 210Kg
Leg Curls 34Kg
Triceps Extension 68Kg
16/02/13
Cardio Treadmill Intervals
“1:3 Ratio
(2 mins warm up ? 15secs run:45Secs)”
20 Rounds 12kph:15Kph
Ab Work 3 sets x 12 Reps
Wood Chopper 48Kg
Cable Crunches 64Kg
Leg Raises BW
Hypers BW
18/02/13
Bench Press -
3 Sets x 10 Reps @ 50Kg
5 Reps @ 60Kg
5 Reps @ 90Kg
8 Reps @ 110Kg (139Kg 1RM) - had another 1 or 2 in the tank but no spotter so didnt risk it
Assistance - 4 sets x 12 Reps
Db Military press: 17.5 kg DB each hand
Lat Pulldowns: 64Kg
Reverse Cable Flyes: 20Kg each hand
Bicep curls: 12.5Kg DB
Shrugs: 35Kg DB
Finished with 4 sets of 8 reps box jumps
20-02-2013
Squat
3 Sets x 10 Reps @ 50Kg
5 Reps @ 80Kg
5 Reps @ 100Kg
13 Reps @ 120Kg (171Kg 1RM)
Assistance - 4 sets x 15 Reps
Deadlift 75Kg
Leg Press 210Kg
Leg Curls 41Kg
Push Ups
Cardio -
10 rounds of sprints - 15:45 secs @ 12 Kph
Core - 4 sets x 15 reps
Wood Chopper 50Kg
Cable Crunches 64Kg
Leg Raises BW