Getting back on track ....

G86

IP Warm Up x 3

Wasn't feeling it today, nearly caved after the 4th prowler push, but pushed through it and ended up having a pretty decent session:).

Con Block-10mins
60kg Prowler Push
16rounds
- up one from last time.

Work Block-15mins
5 one leg squats e/s..used the platform and about 5 mats!
10 Sit thru's
5 Grey band pullups
11 rounds
- I'll switch to green on the pull ups next time. One leg squats were hard, but took a mat off to go a bit lower halfway through so I'll just keep at that.

Con Block-10mins
80kg Prowler pushes
14 pushes in 9:48 :D
I'm REALLY happy with this! I've never pushed myself as hard on my own before as I did today.

Work Block-15mins
5 DB Snatch e/s 12.5kg
Caterpillar Crawl-2 lengths
10 Tuck jump
7 rounds in 14.17min
-that caterpillar crawl is the worst of the lot!

All went alot better than expected! Deadlifting tomorrow:D

G86

In the right log this time...:p

Deadlift
60kg x 5
60kg x 5
70kg x 5
80kg x 3
85kg x 3
90kg x 3
95kg x 3
95kg x 2 x 4 sets

My form started to go at 95, so Will said to keep it at doubles. Kinda disappointed with myself because I'd been doing pretty well form wise til now. I watched it back on video, and apparently it wasn't toooo bad, but it still wasn't great. I've gone back to doing a dodgy first rep in each set, the 2nd rep is always waaay better. That said, it's alot better than a few months ago.

Reverse Hypers x 20kg
3 x 12


Alternate situps
3 x 20 with 10kg

DB Bench Press
10kg x 8
10kg x 8
15kg x 5 x 5


Inverted Ring Rows
These are waaay harder than I remember!! (aka when you're doing them right!:o)
x6
x5
x7
x5
- I really do suck at these. It was meant to be 3 sets of 12..

Side bends
3 x 10

Single DB Press
10kgx12x3sets

G86

New IP Warm Up x 2

Front squats
20kg x 5
20kg x 8
20kg x 8
- used a cross grip for these because my left wrist was too sore.

30kg x 5
40kg x 5 x 3 sets
- couldn't balance the 40kg with the cross grip so switched back to normal, but really felt it in my wrist. Left it at 3 sets.

Supported DB RDLs
10kg DB
4 sets of 8

DB situps
5kg DB
3 x 10

Neutral Grip Pullups
Green band
x8
x6
x4
Grey is too easy, green is too hard..


Alternating Incline DB Press
10kg x 5 x 3

KB Shrugs
16kg x 10 x 3


The less said the better.

G86

5K run: 26:46

After which I collapsed in a heap.

I don't care what anyone says, I was not made to run...

G86

Was away for the weekend, and a savage amount of drinking and eating was done...enough to pack on 1.4kg in the space of a few days:eek:.

Note to self: 73.1kg is what happens when you have a burrito and pancakes for breakfast....


Anyhow, it's time to wise up and get back to normality, no more half arsed workouts.

IP Warm Up x 3

Con Block-10mins
60kg Prowler Push -speed pushes every 45secs
13 pushes


Work Block-15mins
10 Box jump +turn
10 T-pushups
10 16kg Kb upright rows
9 rounds


Con Block-10mins
60kg Prowler Push -speed pushes every 45secs
13 pushes


Work Block-15mins
10 KB Swings 16kg
5 KB press e/s 8kg
Bounding - 2 lengths
9 rounds
- did step ups last time, it's way harder with the bounding.

No improvement on the last session, but I did bust my ass at it, so I'm happy enough.

G86

Weight:72.4kg...down .7kg in 24 hours, I'm starting to believe all this water weight malarky:p


Really happy with todays session, finally back up at a decent weight with decent form on my deadlifts. Onwards and upwards

IP Warm Up x 3

Deadlift
60kgx5
60kgx5
70kgx5
80kgx3
85kgx3
90kgx3
95kgx3x5 sets
Will said I held my form ok on these, and that corrected it anytime it started to go, so I'm pretty happy with that. I was DLing 90kg when I hurt my back in Nov, so at least I know my form is a lot better now!

Reverse Hypers x 40kg
3 x 12reps


Alternate situps
3 x 20 with 10kg

DB Bench Press
10kg x 8
10kg x 8

12.5kgx5
15kgx5
15kgx5
17.5kgx5
17.5kgx5:)


Inverted Ring Rows

12 x 5 sets
- the reps were broken up, but just worked on getting through all 5 sets.

Side bends
3 x 10reps
-supersetted these with the ring rows.

Single DB Press
10kgx12
12.5kgx12
12.5kgx12
12.5kgx12
12.5kgx12


Also, Gymfreak deadlifting an epic 115kg made me remember exactly why I love training in IP. In what other gym would you see a 55kg girl lifting that?!!! Legend

Will Heffernan

You need to go away and chow down more often...you've been hitting it much harder since you got back and your last set of deadlifts tonight were great...better than your earlier sets and as I said...it isn't a strength issue any more...you are strong enough to 'self correct' during reps...you just need to drill your technique a bit more...more deadlifts in your warm up...some 40's and some 60's...just trying to lock down harder.

G86

Will Heffernan wrote: »

You need to go away and chow down more often...you've been hitting it much harder since you got back and your last set of deadlifts tonight were great...better than your earlier sets and as I said...it isn't a strength issue any more...you are strong enough to 'self correct' during reps...you just need to drill your technique a bit more...more deadlifts in your warm up...some 40's and some 60's...just trying to lock down harder.

I just needed a bit of R&R:D

G86

IP Warm Up x 3

Con Block - 10 mins
Sprint Block

Work Block-15mins
5 one leg squats e/s..used the platform and about 5 mats!
10 Sit thru's
5 Green band pullups
13 rounds:D
- REALLY happy with this! Switched from the grey to the green band, and got 2 more rounds than last time!


Con Block-10mins
80kg Prowler Push
13rounds
- down one from last time, but I'm pretty happy considering I nearly gave up after the 3rd push! Felt bloody hard today!

Work Block-15mins
5 DB Snatch e/s 12.5kg
Caterpillar Crawl-2 lengths
10 Tuck jump
9 rounds in 14.38min
- 2 more rounds than last time:D DB Snatch was easy, going to try 15kg next time.

Good session!

G86

IP Warm Up x 3


The front squats normally put me in a pissy mood for this session, so Will told me to do it in reverse, which worked out well 'cause when I got to them I was nearly finished anyway.

Pullups(OH Grip) (forgot these were meant to be neutral grip)
Grey band
x8
x8

x12
x 9
x12
x 8
x10
x 8
- couldn't get 5 sets of 12, so just did as many as I could.

Alternating Incline DB Press (e/s)
7.5kgx5x2sets

10kgx5
12.5kgx5
12.5kgx5
12.5kgx5
12.5kgx5


Ab Roll Out
15x3sets

Front Squats
20kgx5
20kgx5
30kgx3
30kgx1

I really gave these a proper go this time, I tried wraps and a guy helped me with a few more stretches, but it's just too sore on my left wrist. Then I tried the cross grip but I just can't get it right. It's really frustrating.

Anyway, I didn't want to leave it at that so I switched to back squats for the set.

Back Squats
30kgx5
40kgx5
50kgx5
55kgx5
55kgx5
55kgx5

KB Shrugs
16kg e/s
12x3sets


Supported DB RDLs
12.5kg DB
4 sets of 8

DB situps
7.5kgx15
5kgx15
5kgx15


That's the 3rd time I've done this strength session, and the first time I've actually done it properly, so I'm happy enough with that. I'll give the front squats another go next week.

itsallaboutheL

https://www.youtube.com/watch?v=w2yoRZhMJ64

Will Heffernan

G86 wrote: »

IP Warm Up x 3


The front squats normally put me in a pissy mood for this session, so Will told me to do it in reverse, which worked out well 'cause when I got to them I was nearly finished anyway.

Pullups(OH Grip) (forgot these were meant to be neutral grip)
Grey band
x8
x8

x12
x 9
x12
x 8
x10
x 8
- couldn't get 5 sets of 12, so just did as many as I could.

Alternating Incline DB Press (e/s)
7.5kgx5x2sets

10kgx5
12.5kgx5
12.5kgx5
12.5kgx5
12.5kgx5


Ab Roll Out
15x3sets

Front Squats
20kgx5
20kgx5
30kgx3
30kgx1

I really gave these a proper go this time, I tried wraps and a guy helped me with a few more stretches, but it's just too sore on my left wrist. Then I tried the cross grip but I just can't get it right. It's really frustrating.

Anyway, I didn't want to leave it at that so I switched to back squats for the set.

Back Squats
30kgx5
40kgx5
50kgx5
55kgx5
55kgx5
55kgx5

KB Shrugs
16kg e/s
12x3sets


Supported DB RDLs
12.5kg DB
4 sets of 8

DB situps
7.5kgx15
5kgx15
5kgx15


That's the 3rd time I've done this strength session, and the first time I've actually done it properly, so I'm happy enough with that. I'll give the front squats another go next week.

That's grand...that session looks good...do it this way from now on...and don't worry about front squatting...just back squat.

G86

Will Heffernan wrote: »

don't worry about front squatting...just back squat.

Really????! You just made my day:D

EDIT: Hang on, is this reverse psychology?!

G86

IP Warm Up x 3

Con Block-10mins
KB Carries and Sprints, 32kg and 36kg

Work Block-15mins
10 Box jump +turn
10 T-pushups
10 16kg Kb upright rows
8 rounds
-I thought I'd got 10 last time but it was only 9, so I guess 8 is alright. Was pretty slow with it today.


Con Block-10mins
KB Swings 16kg 10
KB Snatches 8kgx5 e/s
14 rounds
-I like this block.

Had to change the last work block as I realised I'd already done part of it in the 2nd con.block. So Will gave me this one to do instead.
Work Block-15mins
5 Step Ups e/s
10 Inverted Rows (knees bent)
10 Flat DB Press x 12.5kg
8 rounds
-not sure how many rounds I should have been aiming for, but I got through each set of presses without stopping mid set so I'm happy with that.

G86

Couldn't get out to IP tonight, have people viewing the apt, so settled for a bit of cardio instead.

5k run: 27:42 -bit slower than last time, but left me just as fcuked. I think COH managed sub 25mins a few months ago, so that says it all really:pac: My cardio's gone to pot..

Deadlifting tomorrow, all is again right in the world:D

COH

G86 wrote: »

5k run: 27:42 -bit slower than last time, but left me just as fcuked. I think COH managed sub 25mins a few months ago, so that says it all really:pac: My cardio's gone to pot..

I was ~100kg at the time too I think. Still a bit out of breath from it :pac:

G86

COH wrote: »

I was ~100kg at the time too I think. Still a bit out of breath from it :pac:

If you did a marathon they'd have to be throwing ya slices of cake instead of bottles of water:pac:

G86

Stats
8/01/10
Weight 72kg
Skinfolds 136mm

Today:
Weight 73.8kg:eek:
Skinfolds: 130mm:D

I had a mini freak out about my weight, but considering it's been everything from 71.9kg to 73.8 in the past month I'm not going to get too concerned about it. MMs are down, and that's the main thing:D


IP Warm Up x 2

Deadlift
60kgx5
70kgx5
80kgx3
85kgx3
90kgx3
95kgx3

100kgx3x3sets

-These felt strong, but apparently swearing to yourself mid rep doesn't help with your technique:o Anyways, I got a twinge in my back on the last rep there so I left it at 3 sets just in case. It's frustrating though, because it didn't feel heavy, I'm just losing form as I go heavier. But, I was in the same boat with 60kg a few months ago so I'm going to take my time and see how I go!

Reverse Hypers x 40kg
3 x 12reps (broken down)


Alternate situps
3 x 20 with 10kg

DB Bench Press
10kg x 8
10kg x 8

12.5kgx5
15kgx5
15kgx5
17.5kgx FAIL -I didn't know what was going on here, felt mad heavy! So Liam said to leave it and go do my side bends in between. I did that..and came back then and did:

17.5kgx5x5:D

Side Bends
3 x 10reps

Inverted Ring Rows

12 x 3 sets (broken down, and knees bent cause I'm a wuss)
just realised this should have been 5 sets too.


Single DB Press
12.5kgx 8x4 sets

G86

Weight: 73.1kg
-back down .7kg since last week. I'd be happier sub 72kg, but my mm's are going down, and Hanley maintains I'm a wee bit less obese, so I'm just gonna roll with it.

I did a strength session today as it slotted in better with my training days this week.

Squats
20kgx5
30kgx5
40kgx5
50kgx5
55kgx5
60kgx5

65kgx5x5:D Rep PR
Really glad to be back at the back squats, and was really happy with this today. I was a bit concerned about the depth but Will said it looked fine. Yay!

Supported DB RDLs
15kg DB e/s
4 sets of 8 e/s

DB situps
5kgx15x3 sets


Pullups - neutral grip
Grey band
x12
x12
x12
x8
x9
.

Alternating Incline DB Press (e/s)
12.5kgx5x5

Ab Roll Out
15x3sets

16kg e/s
12x5sets

Good session

G86

Off work and on antibiotics for a septic throat/sinus probs at mo, so out of action for a while.

Meh.

G86

Back in work today so back training this evening...

NOT looking forward to conditioning:o

G86

I nearly walked straight back out the door when I got to IP today, sooo was not in the form! I just wanted to deadlift and go, but Conor and Will talked me into a conditioning session..

IP Warm Upx2

Con Block-10mins
Lateral Sprints
every 30secs
-I was really happy with these 'cause I managed to keep up with Conor the whole way through:D I think I've got a bit faster. We were averaging 8 secs per round, I think each run and turn is 5m, and we did 4 per round.

Work Block-15mins
10 Box jump +turn
10 T-pushups
10 16kg Kb upright rows
9 rounds
- One more round than last time, could have gone for 10, had 90 secs left, but I was fcuked. Next time.


Con Block-10mins
Lateral Sprints
every 30secs
- these were grand too.

Work Block - 15mins
10 KB Swings 16kg
10 KB Press - 8kg
Bounding - 2 lengths
10 rounds in 10:50

Went better than expected

Will Heffernan

You did well...I think you annoyed Conor pushing him so hard...that made it all worthwhile for me.

fullback4glin

Oh look at Mr. Big shot doing the IP log rounds.

In fairness thou I didn't realise she had such pace. Next Conditioning session Grainne, I'm thinking we'll go for a heavy prowler push? I plan on going for 180, you'll do fine

Will Heffernan

fullback4glin wrote: »

Oh look at Mr. Big shot doing the IP log rounds.

I am always here. I read every ones log every single evening.

In fairness thou I didn't realise she had such pace. Next Conditioning session Grainne, I'm thinking we'll go for a heavy prowler push? I plan on going for 180, you'll do fine

What will you do once you load 180kg on it...just stand and look at it for 10 minutes?

Put 200kg on and be done with it.

G86

fullback4glin wrote: »

Oh look at Mr. Big shot doing the IP log rounds.

In fairness thou I didn't realise she had such pace. Next Conditioning session Grainne, I'm thinking we'll go for a heavy prowler push? I plan on going for 180, you'll do fine

Just load 107kg on to it, and I'll hop on too for the spin:p

G86

IP Warm Up x 3

Got to test my DL 1rm for the first time in about 6months today, so I was a happy bunny:)

Deadlift
60kgx5
70kgx5
80kgx3
90kgx3 - dodgy first rep, rest were grand
100kgx3 - dodgy first rep
100kgx3 - bit better on this one
105kgx1 - better again
110kgx1
115kgx1 PR
115kgx1- better form
120kg - fail. Got it up, but hitched the sh1t out of it:mad: Pissed off 'cause I've never hitched before! I wanted to try it again, because it didn't feel that hard, but Will said I'd break myself. Going to go up in singles next week and try it again. I'm happy with the 115, but I've had 120 in my head from Day 1, so I really want it.


Reverse Hypers x 40kg
3 x 15reps


Alternate situps
3 x 20 with 10kg
these were easy.

DB Bench Press
10kg x 8
10kg x 8

12.5kgx5
15kgx5
17.5kgx5
17.5kgx5
17.5kgx3, then failed 4th one... and pure winded myself by dropping the DB on my stomach:o


Inverted Ring Rows

12 x 5 sets
Knees bent.


Side bends
3 x 10reps
-supersetted these with the ring rows.

Single DB Press
12.5kgx12x5 sets
-bit of a push from the knees with these.

gymfreak

115kgx1 PR

Good stuff!

G86

My legs are pure DOM'd out of it today! Now I know why I wasn't let go for that 120 again...:o No mad back pain though, so it's all good there, yay!

Will Heffernan

G86 wrote: »

My legs are pure DOM'd out of it today! Now I know why I wasn't let go for that 120 again...:o No mad back pain though, so it's all good there, yay!

Glad your back is OK and glad that you realise that I say enough is enough....that it is not because I am an a-hole out to wreck your buzz but because like every other athlete in IP that I coach I want you to do well...if you keep doing what you are told you'll pull 140kg by summer.