McQue's Training

Did a strength day using different movements and dumbbells. Was good i like to do this once a week along with compound lifts

• 1 Armed Bench Press 30kg Dumbbell 5x5
• 1 leg pistol squat (assisted) 5x5
• Dead lift twist 32kg Dumbbell 5x5
• Heavy 1 armed row 26kg 5x5

I also did alot of skipping and some core work 

Really nackered tonight. Lots of long hours at work but i did manage to get my compound lifts in yesterday so just a quick update

• Bench Press 62.5 kg 5x5
• Squat 65kg 5x5
• Dead Lift 80kg 5x5 
• Chin Ups Weighted 12.5kg 5X5

Im really sticking to these 3 lifts and the chin ups once a week and increasing just 2-2.5kg a week. Keeping reps and sets the same. I felt i could have lifted more but i am being strict with myself and building up slowly! 

I also did a load of high rep ab work , skipping and shadow boxing. Not been able to train this evening due to work but boxing tomorrow hopefully so will pick up my normal training tuesday! 

Adios

Well sometimes you just dont know why it happens but today i was really motivated. I was full of cold but for some reason my mind was switched on to training mode today! Tried some new things too today which i really like! I am now truly shattered! 

Warm Up

• Skipping 10-15mins

Work Capacity Circuit

• 5 push ups (total 50)
• 10 medball slams (total 100)
• 10 burpees  (total 100)
• 20 star jumps (total 200)

Bascially start the circuit every 2 minutes for 20 minutes (10 rounds). No break between exercises you rest once you have done all 4 exercises until the next 2nd minute and start again! This really increases your ability to keep working! 

Kettle Bell Circuit

using a 16.5 kg kettle bell 

1 minute on each of

• Two handed swings (full motion to overhead)
• Clean and press from floor alternating hands
• Half snatch alternating hands
• Full Snatch alternating hands
• Figure of 8 through legs

rest one minute i repeated circuit 4 times.

” Sled Drags”

Iv been wanting to do these for a while! Its basically a weighted sled which you either push or pull with maximum effort! However i have no sled so had to be a bit inventive. 

The gym i use have these weighted rubber tubes called Vipr’s. 

I grabbed two 20kg ones (the heaviest theyve got). Got a couple of straps and then i had a weighted i could drag either running backwards or sprinting forwards! 

I did

• 3 x 3minute rounds Dragging 2x20kg Vipr’sgoing backwards approx 50 meters turn around and go back dragging behind me sprinting forwards! This was an absolute killer.
• 1 x 3 minutes flipping one 20kg Vipr getting to one end of the hall and pushing it along the floor backwards!

….i then got told off for making too much noise!!! 

That was pretty much it for the conditioning aspect! 

Some more skipping before going onto ab work

Ab work

• 50 sit ups
• 50 side bends holding x2 25kg plates
• 50 side crunches
• 50 touch ankles while lying on back
• 50 trunk curls
• 50 scissor kicks
• 50 back extensions 
• 50 knees to chin 

I also made sure today i had a goood flexibility and foam roll!

If i was off all the time (from work) just think what i could do :-) ….. unfortunately im not and now in for 10 days straight!

Right today was the first session back after christmas. Iv been doing bits and pieces and had some really good training sessions but havn’t bothered to do the write ups! Today was great. The aim this week is to do 5 days , today ,3 and 5 will be conditioning and interval focused. With 2 and 4 being Cardio focused just to get back into things. 

After this week im going to go back to 3 days conditioning and 2 days Max strength training. Iv dont this alot over the months and years and it gives me the most success. Iv also learnt that only after 3-4 weeks i start to fade and need to change things up! So when this happens instead of trying to keep it going i will come up with a new goal. For example after 4 -5 weeks (February sort of time) i will maybe focus on max strength and just keep ticking over with some light cardio.

But this isnt strict either. Goals change and so does what you want. I want to get back into boxing , my job is going very  well and moving on up but that means more responsibilities and less free time, plus learning to drive and a million other things! Just gotta find that balance this year and not let training get in the way of other things that are important! (yes i i know for most its the other way round but im rather sad like that!) 

Anyway now your asleep here’s the actual workout today….

Read More

Quick update of what i did before my shift started today! Just got in from work very tired so no fluff tonight! Remember im including the Olympic bar weight of 20kg now in my recordings

• Bench Press 5x5 65 Kg (increase of 2.5kg from last week)
• Squat 5x5 65kg (increase of 2.5kg from last week)
• DeadLift 5x5 100kg 
• Dumbbell Shoulder 5x5 press 20kg
• Weighted Chin ups 5x5 15kg  

The strength section felt really good today can really feel progress, Im not going to increase the deadlift weight for now as i really want to work on the technique to be honest its probably ever so slightly on the heavy side for me as it is. The Shoulder press and weighted chin iv just got to be careful due to my left shoulder injury but should be able to start increasing them slowly.

Core Circuit

completed as circuit 4 time

• The Flag
• V -ups 8kg x 10
• Twists 8kg x 15
• Chinnies x 20

And that was it. I tried to work on some flexibility too again today so going to be looking to get that more consistent. 

Other things on my mind at the moment to think of is setting up some sort of test my progress thing. So after a 4 week cycle ill have a test week with test exercises, ie how fast, 1 rep maximums , cardio, anaerobic tests ect ect.

Also looking into possible using a protein shake, not something i believe is always needed by the fast majority but my workload is getting greater and greater. Im thinking more along the lines of recovery than mass building as im happy with my size and only interested in performance

Anyway so much for no fluff

Any opinions on protein supplements? 

Got a strength session in today after work! Met my cousin too and did the session together! Once again he did really well and impressed! 

Kept it short and pretty simple. Weight wasn’t mega heavy but at this stage just want to keep the right technique and get the 5x5 reps. By the way i am now including the 20kg Olympic bar in my recordings so if i put 40kg on my squat bar then im squatting 60kg. Just lets me know what im truly lifting. Im still doing a few warm up sets but i need to research into doing this properly as i know it then benefits your main sets when done properly

Strength

• Squat 5x5 60kg
• Dumbbell Bench 5x5 (26kg in each hand , one failed set of 30kg)
• Calf raises 60kg 8x5 (smith machine)
• Barbell Row 5x5 60kg
• Overhead Press 5x5 30kg

Ab work/core

• Sit ups 50
• Leg raises 50
• trunk curls 50
• twist 6kg 50
• scissor kicks 50
• Back Extensions 10kg 12 x 4 sets

Finished with Plank Hold 2 mins!

It was a good quality session and i enjoyed it! Its been a productive week training wise though im starting to feel it now! AND GOT TO STOP EATING CRAP

Adios im off to a beer fest tonight haha!

Today i wanted to do the strength training and ab work i had planned and also the swim i have planned for tomorrow! It frees up my afternoon up tomorrow so i can get ready for a night at the boxing in liverpool!

But here was todays!

• Skipping 10 mins
• Squat 5x5 40kg
• Dumbbell Bench 5x5 26kgx2
• Barbell Rows 10x5 35kg
• Overhead Press 5x5 35kg
• Leg Raises 10x5 35kg

Ab work

• Sit Ups 50
• Leg raises 50
• Bicycle Crunches 50
• Trunk Curls 50
• Scissor Kicks 50
• Finished with plank hold 2 mins

• Swim 20 mins

Was a good session. The Barbell Rows and overhead press are new exercises to me so the weight was relatively light trying to get form correct and making sure it was comfortable to do the full 5x5. Will increase rapidly i would hope.

The swim felt good! I always start swimming again and forget how hard it is and great exercise. Everyone knows this its not a secret but man its good! Going to try and fit it in once a week at least! Downside is to it getting changed ect and making it worthwhile is time consuming but theres no reason why not to get it done. I think after a strength workout it will be a great thing to finish off with , doesnt have to be hell for leather just that little something extra .

Last few workouts have been good and im already feeling the difference with my “new” training and cleaning up my diet slightly. 

So far so good!

Iv labelled this as day one. Slightly misleading but in my head its day one of a new regime and really getting on top of training. Nothings changed majorly except Iv planned and written everything down and got 2 strength training sessions in per week instead of one. Its not my main focus but  i want to see improvements in my max strength. Im thinking of a 4 week cycle , a back off week and then going back to the drawing board and doing the next 4 weeks! Well thats the plan anyway! 

Im now doing warm up sets and then onto my “work sets” which  am completing for 5x5 with that main weight, rather than starting low and working up eg my squats were like set 1 30kg, set 2 and 3 35kg set 4 40kg and set 5 45kg. Now it would be some warm ups sets and just 5x5 40kg! Going to slowly add the weight. This way im doing full “work” sets of 5x5 rather than fluctuating weight up and down.

Rather boring but this is the way apparently to get a good strength foundation. Im not worrying weather my weight is lower than before as long as i am completing that full 5x5 (although my dead lift was 80kg today out of no where! Felt good!!)

Anyways this is what happened today!

• Skipping 10 mins
• Squats 40kg  5x5
• Bench Press 40kg 5x5
• Dead Lift 80kg 5x5 (NEW RECORD!!)
• Dumbbell Shoulder Press 18kg 5x5
• Weighted Chins 15kg 5x4 (* Cant seem to get a 5th set for these! Something to work on!)

Was really pleased about the deadlift but i have to chuckle and it just shows sometimes you can suprise yourself. I actually wasn’t concentrating and thought id only loaded up 60 kg…. then realised it was 80kg… and was too embarrassed to unload it !!!! So thought balls to it lets see what happens (not an attitude id recommend normally) and it actually felt really good!

Once id finished i just had to get through an hour of boxing!!!

All in a days work!

Adios

Iv started my new regime and after a crappy day managed to do 2 training sessions back to back weights and then boxing!!!…. that feels better! Hopefully now im over this bit of man flu ill be back on it and improve. Will post up my routines and some notes later on and as i do them over the next few weeks for those interested.

Today i was off work which was nice but the draw back of that is i wanted to rest up this morning and made myself sluggish. I was basically lazy and didnt hit the gym until gone 3.30! But the workout itself wasnt too shabby! And im feeling it now! 

On another side note i spent the morning researching strength training and with some helpful advice iv got iv decided to change up my routine, im knocking the explosive strength day on the head and focusing on max strength x2 a week. This is because in the strength department im weak. And after alot of research despite what i thought my explosive training isnt benefiting as i need a good strength base to start with! 

Its lucky i like learning from my mistakes! 

Anyway back to conditioning!

today

Warm Up

• Skipping 10 mins

GPP Mini Circuit 30 second drills

• 30 sec Burpees With a press up
• 30 Sec rotational medball slams
• 30 Sec star jumps
• 30 Seconds Skipping (max effort)

Interval Work

• Rowing Machine 3 x 1000m , each was around the 4 minute mark 1 minute rest in between
• Versa Climber 3 x 3minute rounds , beat the computer on champion , lost (just) on eliminator setting and lost again dropping it back down to champion! …… I hate loosing! 

Upper Body

• Chin Ups 10 x 3, 1 x 8, 38
• Decline Push Ups 15 x 4

Core (this was a tad random today)

• V-Ups 8kg x 10
• Twists 8kg x 15
• High Rep Chinnies or leg raises x 20
• Plank 30 seconds

Completed as circuit 3 times

• Side Bends 28kg 6 each side x 3 sets

FINISHER! 

Kettle Bell Clean And Press one arm at a time swapping when needed for 3 MINS!

Plank Hold 1 minute

…. Collapse in a heap

Just a quick type up today , went to the gym like i said in previous post backing off the strength work for a week and going for aerobic/ anaerobic conditioning and muscular endurance work. It was tough but felt good , it was based on a workout i used to do too often but is still a great workout.

• Cross Trainer 5 mins
• Push Ups 40 then 30 (70)
• Sit Ups 6kg medball 50 x 2 (100)
• Rower 10 mins (2.3 km approx )
• Decline Push Ups 20 then 10 (feet on bench hands in close together) (30)
• Versa Climber 15 mins (beat the computer on contender) 
• Leg Raises 25 x 4 (100)
• Chin Ups 10 x 4 (40)
• Twists 50 x 2 (100)
• Bike 20 mins (hill mode (this was intense!!!) 
• Bench Press 20 kg 40,30,20,10 (100)
• Bent Over Barbell Rows 15kg 20 x 5 (100)
• Trunk Curls 50 x 2 (100)
• Scissor Kicks 50 x 2 (100)

think that was everything pretty much 100 of everything except chin ups. Not exactly complicated but iv found it effective for increasing my muscular endurance. Iv got boxing tomorrow and possible thursday so will do a circuit wednesday and another conditioning day on friday but that will probably be more anaerobic work and intervals

Thanks for reading 

Bye for now

Yesterday i wanted to get in a quality day of conditioning work before having a day or 2 off (depending how i feel). Well i achieved that i worked very hard even if i do say so myself.

• Skipping 10 mins
• GPP Work Out 10 mins (30 seconds burpees,30 seconds dumbbell punches, 30 seconds squats, 30 seconds star jumps, non stop for 10 mins) 

Circuit Training

Each exercise 1 minute repeated circuit 5 times

• Med Ball Slams 4kg
• Kettle Bell 8kg Clean and press
• Bosun Ball Push Ups (alternating hands)
• High Box Jumps
• Vipr Lateral Runs
• Rest 1 minute

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Twists 8kg x 15
• Chinnies x 20

repeated 3 times

• Versa Climber for 10 mins - Just went as hard as possible for 10 mins beat the setting i had it on by alot and got well over 1000m. Might start recording the amount of meters i get in 10 mins regularly. 
• Skipping 5 mins - To finish off todays conditioning i just went as hard as possible for 5 minutes 

Finished with Chin Ups 10 x 4 

Plank Hold for 1 minute

Was really tired after work today and couldnt face a full on conditioning session but thats ok the explosive session fitted in nicely.

• Skipping 10 mins 
• 2 Dumbbell Split Snatch 18kg 3 reps x 5 sets
• 2 Dumbbell Push Press 20kg 3 reps x 5 sets

Complex pair

• 1 Armed Bench Press 5 reps per arm (set 1 and 2 24kg, 3 ,4 26kg and 5 28kg)
• Straight into 4kg medball slams 10 reps

Completed as circuit 4 times

Complex Pair

• Wall Sit 60 seconds
• Straight into Split jump lunges x 10

Finisher Kettle Bell Swings 16 kg 15 x 3 per arm

Core Work

• V-ups 6kg x 15
• Side Bends 20kg x 10
• Plank Hold 30 seconds
• Chinnies x 20

repeat as circuit 4 times 

Finished Ups with 5 mins skipping as fast as possible and ran home! 

Today after work i hit the weights for a bit of max strength. I increased my weights on a couple of things so am happy!

• 1 Arm Dumbbell Snatch 5 x 5 (sets 1-3 24kg sets 4-5 28kg)
• 2 Dumbbell Bench Press 5 x 5 ( sets 1-3 2x24kg 4-5 2x 26kg)
• Dead Lift 5 x 5 (Sets 1-3 60kg , sets 4-5 65kg)
• Squats 5x5 (set 1 30kg, set 2 35kg, sets 3 40kg, sets 4 and 5 45kg)
• Weighted Chin Ups 5x4 (15kg)
• 1 Leg Calf Raises (20kg)
• Farmers Walk For Distance* (2x 28kg)

*farmers walk set distance unknown but will use same distance each time. Completed 4 lengths, 3 lengths,2 and 1 with roughly 1 minute rest in-between. 

Ab Work

60 reps each of 

• Sit Ups with 6kg med ball
• Leg Raises 
• Trunk Curls
• twists 6kg med ball
• Scissor Kicks