Wow, it’s been a long time since my last training update. My last edition of the training diary ran up until Thursday 16th September, which is getting on towards two months ago. Here’s the Autumn Training diary update at Egerton’s Garage Gym:
In theory, there should be plenty of training to update you on this time…
Unfortunately, there are some blanks in the Autumn training diary for this particular update – as I’ve simply left it too long, and can’t remember everything I have done. I am pretty disappointed with myself, that I have let it slip – as I had been doing very well with regular training updates up until now. However, it is what it is, and I just need to make sure I get back on it with the updates going forwards after this Autumn training diary update.
Autumn Training Diary Update
Friday 17th September
Evening Session – Easy Run (4.89 miles, 8:15 minutes per mile average pace, 40:22 minutes)
Saturday 18th September
Sunday 19th September
Evening Session – Easy Run (3.01 miles, 8:24 minutes per mile average pace, 25:16 minutes)
Monday 20th September
Morning Session – Bench Press for 8 sets of 6 reps at 100Kg; Narrow Grip Bench Press for 8 sets of 6 reps at 90Kg; Dumbbell Side raises for 8 sets of 20 reps at 8Kg; Viking Press for 8 sets of 30 reps; Triceps Push Down for 5 sets of 25 reps
Afternoon Session – Deadlifts for 10 sets of 1 rep at 165Kg
Tuesday 21st September
Morning Session – Chin Ups for 10 sets of 10 reps; Pull Ups for 10 sets of 8 reps; Prone Row for 8 sets of 8 reps at 80Kg
Evening Session – Easy Run (5.48 miles, 8:44 minutes per mile average pace, 47:51 minutes) followed by Hip Thrusts for 10 sets of 10 reps at 100Kg
Wednesday 22nd September
Morning Session – Bench Press for 8 sets of 6 reps at 100Kg; Narrow Grip Bench Press for 8 sets of 6 reps at 90Kg; Dumbbell Side raises for 8 sets of 20 reps at 8Kg; Viking Press for 8 sets of 30 reps; Triceps Push Down for 5 sets of 25 reps
Thursday 23rd September
Morning Session – Chin Ups for 10 sets of 10 reps; Pull Ups for 10 sets of 8 reps; Prone Row for 8 sets of 8 reps at 80Kg
Evening Session – Hip Thrusts for 8 sets of 12 reps at 100Kg; Hack Squat for 4 sets of 20 reps with a 30Kg Dumbbell
Friday 24th September
Morning Session – Bench Press for 8 sets of 6 reps at 100Kg; Narrow Grip Bench Press for 8 sets of 6 reps at 90Kg; Dumbbell Side raises for 8 sets of 20 reps at 8Kg; Viking Press for 8 sets of 30 reps; Triceps Push Down for 5 sets of 25 reps
Saturday 25th September
Morning Session – Pull Ups for 1 rep, then 2 reps etc. all the way up to 12 reps
Sunday 26th September
Morning Session – Bench Press for 8 sets of 6 reps at 100Kg; Narrow Grip Bench Press for 8 sets of 6 reps at 90Kg; Dumbbell Side raises for 8 sets of 20 reps at 8Kg; Triceps Push Down for 5 sets of 25 reps
Monday 27th September
Morning Session – Chin Ups for 10 sets of 10 reps; Prone Row for 8 sets at 80Kg (9, 9, 8, 8, 8, 8, 8, 8 reps)
Evening Session – Deadlifts for 4 sets of 5 reps at 160Kg
Tuesday 28th September
Afternoon Session – Bench Press for 8 sets of 6 reps at 100Kg
Wednesday 29th September
Morning Session – Chin Ups for 10 sets of 10 reps; Prone Row for 8 sets at 80Kg (10, 9, 9, 8, 8, 8, 8, 8 reps)
Thursday 30th September
Morning Session – Bench Press for 8 sets of 6 reps at 100Kg
Evening Session – Easy Run (2.73 miles, 8:20 minutes per mile, 22:46 minutes)
October Training Diary Update
Friday 1st October
Afternoon Session – Prone Row for 8 sets at 80Kg (12, 11, 10, 10, 10, 9, 8 reps)
Saturday 2nd October
Afternoon Session – Narrow Grip Bench Press – built up to a heavy single of 108.5Kg
Sunday 3rd October
Afternoon Session – Prone Row for 8 sets at 80Kg (12, 12, 11, 10, 10, 9, 9, 8 reps); Chin Ups ( 1 rep, 2 reps, 3 reps etc. all the way up to 10 reps)
Evening Session – Easy Run (2.22 miles, 8:15 minutes per mile average pace, 18:20 minutes) followed by Hip Thrusts for 7 sets of 12 reps at 100Kg; Hack Squats for 5 sets of 20 reps with a 30Kg Dumbbell
Monday 4th October
Morning Session – Bench Press (60Kg – 20 reps, 60Kg – 20 reps, 65Kg – 18 reps, 70Kg – 16 reps, 75Kg – 14 reps, 80Kg – 12 reps, 85Kg – 10 reps, 90Kg – 9 reps, 95Kg – 8 reps, 100Kg for 5 sets of 6 reps); Narrow Grip Bench Press (60Kg – 20 reps, 60Kg – 20 reps, 65Kg – 18 reps, 70Kg – 16 reps, 75Kg – 14 reps, 80Kg – 11 reps, 85Kg – 8 reps, 90Kg – 6 reps, 95Kg for 5 sets of 4 reps).
Evening Session – Deadlifts for 8 sets of 3 reps at 165Kg
Tuesday 5th October
Afternoon Session – Prone Row for 8 sets at 80Kg (12, 12, 11, 11, 10, 10, 10, 9, 8 reps)
Evening Session – Easy Run (7.17 miles, 9:37 minutes per mile average pace, 1 hour 9 minutes) followed by Hip Thrusts for 6 sets of 10 reps at 100Kg
Wednesday 6th October
Thursday 7th October
Friday 8th October
Afternoon Session – Deadlifts for three sets of one rep at 170Kg (plan was for 10 x 1 rep in total, but my back did not feel good on the third, so I left it there); following the aborted Deadlift session, I did a big Bench Press session instead.
Saturday 9th to Monday 11th October
Tuesday 12th October
Evening Session – Steady Run (2.78 miles, 8:40 minutes per mile average pace, 24:09 minutes)
Wednesday 13th to Monday 18th October
Tuesday 19th October
Evening Session – Steady Run (7.16 miles, 9:15 minutes per mile average pace, 1 hour 6 minutes)
Wednesday 20th to Friday 22nd October
Saturday 23rd October
Morning Session – Bench Press for five sets at 110Kg (5, 4, 4, 4, 4 reps)
Evening Session – Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 9 reps
Sunday 24th October
Monday 25th October
Tuesday 26th October
Evening Session – Steady Run (8.29 miles, 8:45 minutes per mile average pace, 1 hour 12 minutes)
Wednesday 27th October
Evening Session – Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 10 reps
Thursday 28th October
Friday 29th October
Saturday 30th October
Evening Session – Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps all the way up to 11 reps
Sunday 31st October
Autumn Training Diary – November Update
Onto November in this Autumn training diary update:
Monday 1st November
Tuesday 2nd November
Evening Session – Steady Run (8.15 miles, 9:01 minutes per mile average pace, 1 hour 13 minutes)
Wednesday 3rd November
Evening Session – Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 12 reps
Thursday 4th November
Friday 5th November
Morning Session – Bench Press – gradually built up to a 1RM of 121Kg; Narrow Grip Bench Press – gradually built up to a 1RM of 114Kg; Dumbbell Side Raise for 6 sets of 20 reps with 6Kg Dumbbells
Saturday 6th November
Sunday 7th November
Morning Session – Bench Press – 100Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 11 reps
Evening Session – Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 13 reps
Monday 8th November
Morning Session – Chin Ups followed by eight sets of 20 reps at 70Kg for Prone Rows
Afternoon Session – Deadlifts for 6 sets of 5 reps at 140Kg
Tuesday 9th November
Morning Session – Bench Press for 15 sets of two reps at 115Kg; Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 14 reps
Evening Session – steady run (7.79 miles, 8:59 minutes per mile average pace, 1 hour 9 minutes)
Wednesday 10th November
Morning Session – Chin Ups followed by eight sets of 20 reps at 70Kg for Prone Rows
Evening Session – Hip Thrust at 100Kg – 5 x 1 rep; 5 x 2 reps; 5 x 3 reps; 5 x 4 reps; 5 x 5 reps; 5 x 6 reps
Thursday 11th November
Morning Session – Narrow Grip Bench Press for four sets at 100Kg (7, 6, 5, 4 reps)
Friday 12th November
Afternoon Session – Pull Ups for 10 sets of five reps
Saturday 13th November
Morning Session – Narrow Grip Bench Press for six sets at 100Kg (8, 6, 6, 6, 6, 5 reps); Medium Grip Bench Press for five sets of six reps at 100Kg; Normal Grip Bench Press for five sets at 100Kg (8, 8, 7, 7, 6 reps)
Evening Session – Viking Press at 40Kg for 1 rep, then 2 reps, then 3 reps etc. all the way up to 13 reps (attempted 14 as well – but couldn’t manage that today); Dumbbell Side Raises for 6 x 20 reps with 6Kg Dumbbells
Autumn Training Diary Notes
Lots of gaps in this edition of the Autumn training diary. On some days, I can’t remember what I did at all. On other days, I have written in full detail what training I did – and then on some days I have written in partial detail what training I did (i.e. I have written what I can remember, and left the rest). I will aim to do better with these training diary updates. However, you can also stay up to date with my latest training over at the Foxwood Personal Training Instagram.
Tweaked my back during Deadlifts – so there has been less Deadlifting. However, I am building the Deadlifts back up again now.
Running has been going well – the frequency of runs has been less, although each run has generally been longer in duration.
Overall, full body strength is pretty good.
Training for a Big Challenge
So the training towards a 500lbs Deadlift straight into a sub five minute mile continues. I aim to gradually become fitter, faster and stronger. Over time the training will become more and more specific to the goal of the challenge itself. Will I definitely achieve the goal? No. But that’s part of the beauty of it. As the saying goes, ‘if it was easy, everyone would do it’. The process of working towards a big goal is arguably more valuable than the final outcome. The acts of discipline, planning, and also adjusting of plans are constantly honed.
Maybe you are wanting to work towards a big goal, but don’t know where to begin? If this is the case, then please reach out to me. Not just through this challenge, but also trough my previous experience as an elite athlete, I understand. I understand what it is like to work towards big goals. Furthermore, I understand what an elite coaching partnership looks like. I know the importance of listening to your body and adjusting plans accordingly. As much as it take discipline, it also takes patience. You need to know when to push on and also when to scale back. You need to understand when to continue along the same path, and also when to change tack. I can help guide you through this process and make sure that it is an enjoyable one.
When you are ready to reach out, you can do so via the contact form on the home page. When you decide to reach out, there is no pressure. It is as important to me, as it is to you that we are a good fit for each other. For this reason, I never apply any pressure. There is never a hard sell.
Training at Egerton’s Garage Gym
Like I say, there is never a hard sell from me. However, if you do decide to go ahead and train with me, then this is what you can expect:
- State of the Art gym with world class strength training equipment (at Egerton’s Garage Gym).
- Completely private training space. This means you never have share the space with other gym users and you do not need to worry about feeling self conscious.
- Complete undivided attention from myself. This is another bonus of the private gym. Since there is no-one in there with us, it means that there are no distractions and my attention is purely on you.
- I hold an MSc in Strength and Conditioning and I have been working in this field for a long time, which means that you are receiving the highest level of coaching and programming possible. As an expert in my field, I am able to provide you with a much higher level of guidance compared to other trainers in the area.
- I have two cats, Trevor and Cody, and so if your lucky, you may sometimes receive a visit or two from the gym cats!
- I like to bring a friendly yet focused approach to your personal training sessions, so that you get the hard work done, but can have a laugh along the way as well.
- This is my full time business, and so that means I am able to try and fit in around your schedule. I should mention that weekday evening slots are almost fully booked, but where possible, I will always try accommodate you. Whether you want an early morning slot, a daytime slot or an evening slot, if I can make it happen for you then I will.
Foxwood Personal Training
So there’s a taste of training at Egerton’s Garage Gym. If that sounds like exactly what you need, then just get in touch. I am also happy for anyone to come and have a look at the gym before deciding to get started with sessions. Most people like to have a look before starting, so don’t be afraid to say if that’s something you’d like. It’s often also easier to chat in person, rather than over the phone or via email.
So I hope to potentially see you soon, and possibly start helping you work towards your goals!