Getting back on track ....

G86

Barry.Oglesby wrote: »

18 is a good amount. Nicely done for your first session.

btw the exit door is the one that leads outside

Haha is it? Will had me thinking it was sh!te!

Will Heffernan

G86 wrote: »

Haha is it? Will had me thinking it was sh!te!

No...not bad at all...just very light is all. 10 up and backs in 10 minutes with your bodyweight loaded on the prowler is 'par'. When you can get 15 of those in 10 minutes then you can go heavier is all.

It was your first session....and I'm not as cruel as people make out.

G86

Today I discovered that some things are a hell of a lot harder when you actually do them the right way!!!:o


IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift (according to Henners log this is what they are, but I think there's another fancy name for it too...either way my knees don't lift very far!) x 10

Today was a strength workout, got my form checked out on my deadlifts and I can see where I've been going wrong now, so going to work on that for the next while. Turns out my weak ass core is making my legs do all the work... Made improvements on it today though.

Deadlift
60kgx5
60kgx5
70kgx5
70kgx5

60kgx5x5

Step Ups
4 x 10 each leg
- these are seriously difficult when you step up off your heel instead of your toe - it took me ages to get through them! And to think I used to think step ups were easy...

Side Bends
12.5kg - 3 x 10 each side

Partial Bench
20kgx5
25kgx5
35kgx5x? (was going for 5x5, but can't remember if I finished the 5 rounds before moving the weight up...)
40kgx5x2
45kg Fail


Dip Bar Inverted rows
4 x 10 (legs out straight, reps were broken down)
I thought I was ok at inverted rows, til I tried them with my legs straight.:o I seriously suck at these, was doing like 2 or 3 at a time and I wasn't getting my chest up high at all.

Round backed back extensions
4 x 10
- these hurt my hipbones more than my fecking back!!:pac: They were pure digging into me.

DB Curls
10kgx12 (8,4 - these were too heavy so dropped it down)
7.5kgx12x2

G86

IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift (lying down)


10 min Conditioning Block
60kg prowler push
24kg kb carries
10 rounds in 10 mins

15 min Work block
5 prisoner squats
5 pushups
5 grey band pullups
14 rounds in 15mins
- this was god awful, my pull ups were going nowhere near the bar after the first few sets:o. I really don't like this one!!!

10 min Conditioning block
60kg prowler push
24kg kb carries
9 rounds in 10 mins


15 mins work block
5 DB snatch 10kg
caterpillar crawl
5 DB press 7.5kg
4 rounds in 15 mins

I'm not liking those work blocks... that caterpillar crawl is harder than it looks!

Foam Rolling

Dotcomdolly

G86 wrote: »

Today I discovered that some things are a hell of a lot harder when you actually do them the right way!!!:o

gnarf gnarf:D

d'Oracle

G86 wrote: »

Today was a strength workout, got my form checked out on my deadlifts and I can see where I've been going wrong now, so going to work on that for the next while. Turns out my weak ass core is making my legs do all the work... Made improvements on it today though.

Really?

Crikey, your deadlifts gonna be awesome.

G86

d'Oracle wrote: »

Really?

Crikey, your deadlifts gonna be awesome.

Hopefully!!:) I knew my form wasn't great before, I just didn't know how to fix it; but after it was pointed out to me I could see exactly where it's going wrong. I've only had 3 sessions in IP so far, but to be honest I already wish I'd headed out sooner, I finally feel like I'm getting somewhere as opposed to just drifting along going for the odd max here and there!

Dotcomdolly

Now you're making me want to join! ....maybe next September when the l.o starts big school and I'll have more time in the mornings...

G86

I don't like being bad at things. Today, therefore, was not a happy session.


IP Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift x 10


Hang Clean
20kgx2x8reps
20kgx5x5
- just working on technique (which is sh!te). Was meant to be a clean and press just realised I forgot about the pressing part after the first set...

Glute Ham Raises 4x12reps
Did these kneeling on the floor with a guy holding my feet down, because every time I got on the GHR machine I thought I was going to fall on my head..:o

Med Ball Toss 3x10reps

Grey Band Pull ups
2x8reps
5x5
- these were easier today than last week.

Pushups 3x12 (6 full, 6 from knees) - I suck at push ups, bigtime.

Plank 3 x 60sec/40,20sec/30,30sec

O/H plate ext
10kgx12
5kg 4x12reps

Current weight is 69.9kg.

G86

Today was a day of enlightenment.

I discovered that:

1. I am, in fact, obese.
2. I pretty much suck at everything apart from running and deadlifting.

IP Warm Up x 3

IP Testing
Skinfolds-154mm
-this was more than a tad disconcerting, especially since I'd thought my BF was well under 20%:( The longterm goal is to get these between 90-110mm.

Weight: 70.7kg
Not to fussed about this, was 69.9kg yesterday and 70.7kg Sat, so I think it just depends what time of the day I check it.

Bench press-40kg
- failed at 45kg. Not impressed with this, because my last PB was 42.5x2.

Pull ups-0

Pushups 1min-25, this I can deal with, because I generally suck at push ups, so I'm just happy I got over 10!:p

Elevated Inverted row 1 min- 0.
I kid you not - zero. Bollox that. I've realised I've been cheating by bending my legs...

Trapbar Deadlift-120kg:D:D This is my happy place:D

10m shuttle run, 5m over, 5m back 4:07sec
Spider Test
30sec x 6 with 30 sec rest in between
85m, 75m, 75m, 75m, 75m, 75m
Total=460m
-Happy enough with this. Although Will and Paul literally had to stand there pointing and shouting directions to me because I kept forgetting what way to go!

Going to run through my diet during the week. Currently my carbs are 150-200g and cals are 1600-1800 daily..so I'll see if I can make any improvements. Improvements which hopefully don't involve sub 100g carbing because the 2 weeks I tried that near killed me!:pac:

gymfreak

G86 wrote: »

Pushups 1min-25, this I can deal with, because I generally suck at push ups, so I'm just happy I got over 10!:p

That's excellent!!

G86 wrote: »

Trapbar Deadlift-120kg:D:D This is my happy place:D

Impressive!

At least ya'v got that over and done with for a while:)

G86

gymfreak wrote: »

That's excellent!!

Impressive!

At least ya'v got that over and done with for a while:)

Meh....

Least things can only get better:p

G86

Today I nearly died.

IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift (lying down)

10 min KB Carries, 2x24kg and 2x32kg (in turns)
-this confused my wee head I had to carry them up and down and then acrossways, but I kept going in the wrong direction so they kept ending up in the wrong places:o I have zero sense of direction...

15 min Work Block
TB Deadlift 50kgx5
Dip Bar Inv Rowsx5
Wall Ballsx 5
15 rounds(14:30)
..not happy, was only 10kg heavier on the DL but I got 2 rounds less than last time. And those rows were shady, knees were bent.

10 min Conditioning Block
KB Carries 24kg,32kg, as above. And I messed them up, again.

15min Work Block
Windmills5kgx5
One Arm Rows15kgx5
DB Bench Press20kgx5
12 rounds
-got one more round than last time.

Beetroot was my middle name after this. Rest day tomorrow I think, 6 sessions in a row now and pretty stiff.

Will Heffernan

G86 wrote: »

Today I nearly died.

IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift (lying down)

10 min KB Carries, 2x24kg and 2x32kg (in turns)
-this confused my wee head I had to carry them up and down and then acrossways, but I kept going in the wrong direction so they kept ending up in the wrong places:o I have zero sense of direction...

This is sooooo easy to do...not sure how you managed to make a mess of it...the KB's go up and down each side of the turf and you either run horizontally or diagonally....what's so hard about that?

15 min Work Block
TB Deadlift 50kgx5
Dip Bar Inv Rowsx5
Wall Ballsx 5
15 rounds(14:30)
..not happy, was only 10kg heavier on the DL but I got 2 rounds less than last time. And those rows were shady, knees were bent.

Bent knees on the conditioning blocks is fine. Just get it done.

10 min Conditioning Block
KB Carries 24kg,32kg, as above. And I messed them up, again.

Less said the better.

15min Work Block
Windmills5kgx5
One Arm Rows15kgx5
DB Bench Press20kgx5
12 rounds
-got one more round than last time.

Beetroot was my middle name after this. Rest day tomorrow I think, 6 sessions in a row now and pretty stiff.

Your face was the same colour as a powerlifter driving out of the hole on a max effort lift. Impressive discolouration I must say. No body has 'looked' like they've trained harder than you today

G86

Will Heffernan wrote: »

This is sooooo easy to do...not sure how you managed to make a mess of it...the KB's go up and down each side of the turf and you either run horizontally or diagonally....what's so hard about that?

What can I say.

I am an enigma.

Will Heffernan wrote: »

Your face was the same colour as a powerlifter driving out of the hole on a max effort lift. Impressive discolouration I must say. No body has 'looked' like they've trained harder than you today

This is pretty standard for me tbh, I think it's an allergic reaction to conditioning...

G86

I think I'll train this eve, my back and thighs are a bit done in, but I'm not pure wrecked or owt. I thought I'd need a rest day but sure I might as well just keep going! I don't know what the story is with the repetition days, haven't done one yet. I should be on S1 today, unless that changes, so prob keep the DL's light-ish and work on technique.

Will Heffernan

G86 wrote: »

I think I'll train this eve, my back and thighs are a bit done in, but I'm not pure wrecked or owt. I thought I'd need a rest day but sure I might as well just keep going! I don't know what the story is with the repetition days, haven't done one yet. I should be on S1 today, unless that changes, so prob keep the DL's light-ish and work on technique.

No repetition work for you. S1 today...and as you said...we'll work on your technique.

Inspector Coptoor

Yeah, don't catch my gheyness

G86

Will Heffernan wrote: »

No repetition work for you. S1 today...and as you said...we'll work on your technique.

I'm always happy to deadlift

G86

IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift


Deadlift
My back was feeling pretty stiff today, kept these light to work on technique. I'm very proud of myself for not lobbing more weight on the bar, telling me not to is kinda like telling a kid not to eat candy But I want 120kg on it for Xmas, I sacrificed Coan Phillipi to do this programme so it better bloody well give me a 120kg deadlift:D

60kgx5
70kgx5
70kgx5
70kgx5
60kgx5


Step Ups
5 x 12 each leg


Side Bends - oops, I forgot about these!!!:o

Partial Bench
20kgx8
20kgx8
35kgx5
35kgx5
40kgx4 (lost my form on the last one)
40kgx5
45kgx4 -SCORE!:D I failed on a single last week.


Dip Bar Inverted rows
4 x 10reps (legs out straight, reps were broken down)
these felt a bit better than last week. Still ****e at them though.

Round backed back extensions
4 x 10reps

DB Curls
7.5kgx3x12reps

15 mins Foam Rolling. This was savage - totally sorted out my back, though it hurt like hell!

G86

Trained with Gymfreak today, good session - everything seemed a lot easier than last week.


IP Mobility Warm Up
2 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift (lying down)


15 min Work block
10 prisoner squats
10 pushups
10 grey band pullups
11 rounds in 15.25mins
-really happy with this , only did sets of 5 last time for 14 rounds. Finding the push ups a bit easier now that I've brought my hands down lower.

10 min Conditioning block
Spider Drill (sprints)

15 mins work block
5 DB snatch 12.5kg
caterpillar crawl
5 DB press 7.5kg
6 rounds in 15 mins
-found out today that the caterpillar crawl goes only one way - I did it both flipping ways last time! Was pretty happy with this, 2 more rounds than last week and bit heavier on the snatches, I'd say I could up them again next week - getting used to the technique more now.

10 min Conditioning Block
Spider Drill

G86

IP Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift x 10


Hang Clean and Press
20kgx2x8reps
20kgx5x5
- worked on technique.

Glute Ham Raises 4x12reps
Done on the actual machine this time:p

Med Ball Toss 3x10reps

Pull ups
2x8reps Grey Band - these were easy, so decided to try the green band...
5x5 Green Band:D yay!

Plank 3 x 60sec

O/H plate ext
5kgx4x12reps

Push ups (did these at the end as I forgot about them!)
5x12reps - first 3 sets completed without breaks btw reps, and last 2sets broke up into 6/6 and 6/5/1

Pretty easy session. Had a chat afterwards about my diet, and turns out there's nothing I need to change really, except to just try to eat more during the day and less at night time.

G86

Today was a tough session, was pretty wrecked and really had to push myself through it. Glad I did though, 'cause I improved on all my previous times:)


IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift (lying down) x 10 - I suck at these, even Henners couldn't believe it today, my knee literally does not move up past my hip! Tis odd!

10min cond. block
15 50kg Prowler Pushes- 1 every 45 secs, took 15/20 sec per push.

15 min Work Block
TB Deadlift 50kgx5
Dip Bar Inv Rowsx5
Wall Ballsx 5
17 rounds(14:20)
..very happy with this, beat my last time by 2 rounds I should have kept going for 18.. will next time!

10 min Cond. Block
Prowler Push 50kg, 15 rounds
1 every 45secs


15min Work Block
Windmills 5kgx5 e/s
One Arm Rows 15kgx5 e/s
DB Bench Press 10kg x5
13 rounds
-1 more round than last time, again This blocks handy enough.

Foam Rolling

Will Heffernan

G86 wrote: »

Today was a tough session, was pretty wrecked and really had to push myself through it. Glad I did though, 'cause I improved on all my previous times:)

You did well...you gutted it out. That says a lot. It's much easier not to come to the gym at all.

G86

Was kicking myself today when I realised I'd forgotten my tracksuit bottoms:rolleyes: But you know you've found a good gym when your coach takes his off for you to train in!


IP Mobility Warm Up
3 rounds

Spent a lot of time on my deadlift today. My form was ok up to 70/75kg, but it started to go then. So I tried starting each set from the top of the lift, which definitely helped a lot, was able to hold my arch a lot better.

Deadlift
60kgx8
60kgx8

70kgx5
70kgx5
75kgx3
75kgx3
80kgx3
80kgx3
85kgx3
85kgx3

then, from top of the lift
85kgx1
80kgx1
80kgx3
80kgx3
80kgx3
80kgx3

that was a LOT of deadlifting! Might be missing a few sets there even!


Step Ups
4 x 8reps each leg


Side Bends
15kg - 3 x 10 each side

Partial Bench
20kgx8
30kgx8

40kgx5
45kgx1
45kgx3
45kgx5
45kgx5
45kgx5
- lost track a bit but I think this is right!


Dip Bar Inverted rows
3 x 12reps


Round backed back extensions
4 x 10reps


DB Curls
7.5kg x 3x12reps

I need to start bringing a notebook in with me again, I keep forgetting.

d'Oracle

G86 wrote: »

Spent a lot of time on my deadlift today. My form was ok up to 70/75kg, but it started to go then. So I tried starting each set from the top of the lift, which definitely helped a lot, was able to hold my arch a lot better.

This intrigues me.
How does it work?
Do you take it out of the rack?

I'd like to be able to keep my arch....

G86

d'Oracle wrote: »

This intrigues me.
How does it work?
Do you take it out of the rack?

I'd like to be able to keep my arch....

I lifted it from the rack for the first rep. It was racked at the height it would be at the top of my deadlift. See I always set up grand, but my arch goes once I pull, so starting off from the top helped me keep my form better. Once I got it right on the first rep I was able to hold it for the rest (well, better than before anyhows!) as I didn't reset. Does that make sense? Will would be able to explain it better..

Will Heffernan

G86 wrote: »

Was kicking myself today when I realised I'd forgotten my tracksuit bottoms:rolleyes: But you know you've found a good gym when your coach takes his off for you to train in!

No one can say that I don't go all the way for my clients.

Spent a lot of time on my deadlift today. My form was ok up to 70/75kg, but it started to go then. So I tried starting each set from the top of the lift, which definitely helped a lot, was able to hold my arch a lot better.

What a great idea. You should be coaching.

G86

Will Heffernan wrote: »

What a great idea. You should be coaching.

Smart arse! Will you please explain it better for d'Oracle while you're at it? Sharing is caring:p

Oh and I just realised that if I lifted it from the rack that doesn't really count as a full rep...so my x3's were really x2 and a halfs...

Will Heffernan

G86 wrote: »

Smart arse! Will you please explain it better for d'Oracle while you're at it? Sharing is caring:p

Oh and I just realised that if I lifted it from the rack that doesn't really count as a full rep...so my x3's were really x2 and a halfs...

Sorry...can't do that...just got a non to subtle hand slap in the fitness forum for even making a joke that there might be other gyms in existence outside of crossfit. I'll pick and choose who I help and where and when.

I'll explain to you in more detail why and how we do it and you can tell who you like...better to come from you than me anyway.