Calm Before The Storm...

Today titled the calm before the storm for reasons threefold.
1.In Glasgow today it is literally storm conditions with a hurricane picking up.
2.Be prepared to be bombarded with posts on training,nutrition,progression,client periodisation  and progression ect.
3.I am Training Deltoids/Core/Bodyweight Power...it is going to be biblical.

1st Plug follow me on Twitter at
@Joe_Coffey
      OR
@JCPT88
So for the first post,here is  the session. Feel free to give it a bash for yourself.

Power Clean and Press: Set 1: 12-15 reps @ 60kg (use as a warm up set)
                                     Set 2:  12-15 reps @ 60 kg
                                     Set 3:  8 reps @ 80kg
                                     Set 4:  6 reps @ 90 kg
                                     Set 5: 1-3 reps @ 100 kg

• With this we are using a pyramid training system,using both sides of the pyramid, One to INCREASE resistance with adding on KG,the other,decreasing in rep range,moving into the power & strength zone as for me this is functional,with the nature,of my chosen sport. I do like using this system here,as my transcend through hypertrophy to that stage,helpful as I am in the phase of adding muscle mass,with quick power and speed.

Seated Dumbbell Shoulder Press : Set 1 : 20-25 reps @ 22.5kg DB's
                                                     Set 2 : 12 reps @ 42.5 kg DB's
                                                     Set 3:  12 reps @ 45 kg DB's
                                                     Set 4:  8-10 reps @ 50kg DB's
                                                      *Drop Set 30% of 50kg- dropping 15kg, straight onto 35 kg DB'd rep to 8-10 rep range, then run the rack to fail each set,for a final three times (25KG to fail,15Kg to fail,10 kg to fail.)

Upright Row (GS) : Set 1: 12 reps @ 60kg
                              Set 2:  12 reps @ 70kg
                              Set 3: 12 reps @ 70kg

Around the world Plate work (GS): Set 1: 25 reps left and right @ 25kg plate
                                                      Set 2: 25 reps left and right @ 25kg plate
                                                      Set 3 :25 reps left and right @ 25kg plate

Sledgehammer Rounds : Set 1: 60 second rounds (30/30 split left and right)
                                     Set 2: 60 second rounds (30/30 split left and right)
                                     Set 3: 60 second rounds (30/30 split left and right)

Kettlebell Swings : Set 1 : 60 second rounds @ 24 kg KB
                             Set 2 : 60 second rounds @ 24 kg KB
                             Set 3: 60 second rounds @ 24 kg KB
*(GS) denotes Giant Sets, a workout themselves for one muscle group,a giant set is essentially 3 or more exercises performed successfully for a particular muscle.

Lateral Raises : Set 1 : 20 reps @ 10 kg DB (use as warm down set)
                        Set 2:  12 reps @ 17.5 kg DB  - 15 hindu push ups to stretch slowly
                        Set 3:  12 reps @ 17.5 kg DB  - 15 hindu push ups to stretch slowly
                        Set 4:  25 reps @ 10 kg DB  - 15 hindu push ups to stretch slowly
                        Set 5:  50 reps @ 5kg DB

Core : Rocky 4 Leg raises on bench 4/15 reps
          Crunches 5/25
          Plate twists 4/10 w/ 20kg plate
          Ab Roll Outs 4/10

Cardio to finish off, some interval training for 25 mins,this will probably top me off and the home to refuel!

Static stretching on deltoids,triceps trapezius muscles and some neck bridging to loosen off!

Will rest for 60 mins before i do anything else after this session,Thank god there are no more clients for the day,after getting them done in the early AM

www.citygymglasgow.co.uk - Hard work gets done here!

As it was weather for Nordic gods,thought we would have a giggle before training...

so for now folks....blog later...

success and nothing less !