Getting back on track ....

G86

Transform wrote: »

might have something to do with doing front squats 2 days running and if a session is not going well - DO NOT PUT IN A METCON!!!

Learn when to rest and when to just leave after some streching and foam rolling - digging deeper into reserves that are not there is not a good idea.

take it easy and remember at your level the hardest session to do are the light 'take it easy' or do not feckin train sessions.

Oh finally - when you hit a PB on something like a deadlift that is a big demand on your body so do not underestimate that and put in easy days as you have been hitting it hard for the past while and doing great

Is two days in a row really that bad? - I just want to get better at them! Plus I didn't want to go in and just do a -15min metcon the other day, and you did say I could practice lifts at the start of sessions...

I was just going to do the 20min run today after the push press but I wanted to get my ass in gear and thought a metcon would do the job - apparently not, I'll know for next time

And that PB was a week ago!!!!

Transform

practice is good yes but NOT the same movement for the same reps - fine to just use a real light weight one day and 10-15reps and the next heavy.

Remember if you want to do more then push harder in the shorter metcons like you have done with me and REST, foam roll and stretch

cardio,shoot me

what time you up for the gym tommorow? i can be up there as early as half 3 if thats ok

G86

cardio,shoot me wrote: »

what time you up for the gym tommorow? i can be up there as early as half 3 if thats ok

Aye that's sound. Did nada this evening so shall have to make up for it tomorrow:)

cardio,shoot me

grand so, ill see you up there then!

G86

Had a fecking EPIC session! Cardio helped me out with my Deadlift and Squats and I got 3 PBs!:D

Deadlift (normal grip, forgot to use mixed!)
50kg x 3
40kg x 5
40kg x 5
60kg x 3
80kg x 1
90kg x 1
100kg x 1 PB:D - I has a happy!!!!!

Front Squat
20kg x 5
30kg x 5
40kg x 5
50kg x 2

Back Squat
20kg x 3
30kg x 3
40kg x 3
50kg x 3 PB (but only cause it's my first time doing them properly!)
60kg x 1 FAIL -Didn't go anywhere near parellel so tried again..
60kg x 1 FAIL - got to parellel and couldn't get back up again! Ended up with me on the floor with a fecking loud bang as the bar hit the rack....just as the music stopped:o

Bench Press
30kg x 5
35kg x 5
35kg x 5
35kg x 5


Push Press
20kg x 8
30kg x 5
30kg x 5
35kg x 1 PB

cardio,shoot me

jeez someone got on to the computer quick

G86

cardio,shoot me wrote: »

jeez someone got on to the computer quick

Was killing time waiting on whatshisface

And it's 100kg dammit!!!!:pac:

Transform

G86 wrote: »

Was killing time waiting on whatshisface

And it's 100kg dammit!!!!:pac:

serious lift and big congrats!!!

Magic Eight Ball

G86 wrote: »

Was killing time waiting on whatshisface

And it's 100kg dammit!!!!:pac:

Killing time?? You were already late when you posted that. The cheek!!

G86

Trevor Coulahan wrote: »

Killing time?? You were already late when you posted that. The cheek!!

I was ACTUALLY there at 5, but by the time I walked down it took ages to write out and then it was 5.30 so ha!!!! Anyhow I just figured you'd be late as usual....:pac:

G86

Was in Donegal there over the weekend and I think my aunty was trying to fatten me up with the amount of food she was throwing at me! First gym session this week - was feeling pretty energetic too after the lazy long weekend:D

Front Squat
20kgx5
30kgx5
40kgx5
50kgx5
55kgx5 PB

Negative Chins x5 - felt like I could have gone for a proper chin up today but knew it'd annoy me for the rest of the session if I didn't get it! It's on the cards though, I WILL get it!

One Arm Row
15kg x 5

Bench Press
20kgx8
30kgx8
35kgx5
35kgx5
40kgx3

Bicep Curls x 10kg
Lateral Raises x 5kg
Reverse Curls x 20
x5

Crossfit Nicole
400m run
AMRAP Inverted Rows (20, 15, 10, 13, 10 - total 68)
x5
Time: Around 12 mins - didn't get the exact seconds as forgot my timer and had to go by the clock. My last time on this was 13:57 with 74 rows so there's a small improvement timewise but I should have whacked out more rows.


10 mins stretching/foam rolling

Magic Eight Ball

G86 wrote: »

Front Squat
20kgx5
30kgx5
40kgx5
50kgx5
55kgx5 PB

Bench Press[/B]
20kgx8
30kgx8
35kgx5
35kgx5
40kgx3

Your bench is coming on savage. 55kg x 5 front squat? Savage!!! Impressive stuff.

G86

Trevor Coulahan wrote: »

Your bench is coming on savage. 55kg x 5 front squat? Savage!!! Impressive stuff.

I didn't realise that bench was a PB too til I looked back on my last session there now, happy days!:D

Magic Eight Ball

G86 wrote: »

I didn't realise that bench was a PB

See, I'm good for something.

G86

Did a kickass metcon with my housemate today, found it on a crossfit website earlier and threw in a 2k run as well for the craic:D

10 Burpees
20 Reverse Curls
30 Press Ups
40 Squats
50 Lunges
x3

2k run

10 Burpees
20 Reverse Curls
30 Press Ups
40 Squats
50 Lunges
x1


Time: 32:20

We were going to do 2 rounds of it after the run but totally crashed and burned after 1 ! Like that last round took about 10 mins!

I've just had a shower and my face is still red......I'm going to go drink die now:pac:

G86

I remembered to use mixed grip on the deadlift today, and man was I glad I did:D

Deadlift
60kgx3
70kgx3
80kgx3
90kgx3
100kgx1
105kgx1
110kgx1 PB

My forms alot better now too, I used to start off with my shins right over the bar but now I just push them towards the bar as I lift and there's far less pressure on my lower back.

Inverted Rows
x20x10x10x10


Step Ups
10kg x 10 x 4

Push Press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
35kg x 2

Side Bends 20kg x 10
Russian Twists 7kg x 10
x 5

10 min row

Transform

G86 wrote: »

I remembered to use mixed grip on the deadlift today, and man was I glad I did:D

Deadlift
60kgx3
70kgx3
80kgx3
90kgx3
100kgx1
105kgx1
110kgx1 PB

My forms alot better now too, I used to start off with my shins right over the bar but now I just push them towards the bar as I lift and there's far less pressure on my lower back.

Inverted Rows
x20x10x10x10


Step Ups
10kg x 10 x 4

Push Press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
35kg x 2

Side Bends 20kg x 10
Russian Twists 7kg x 10
x 5

10 min row

massive lift and good to know that lower back is not doing all the work on the initial pull

G86

Been really busy the past week and then on top of that I picked up some kind of tummy bug too so I'm feeling pretty crappy:(

Haven't been in the gym since Tues and been feeling like a bit of a beached whale, so decided this morning I'd just go for it and see how itwent...disaster.

Front Squat

20kgx8
30kgx5
40kgx5
50kgx5
55kgx3
60kgx2 PB

One Arm Row
15kg x 10 x 4
- I really should be increasing the weight on this at this stage, but it just wasn't happening today.

Bench Press
20kgx8
30kgx8
35kgx5
40kgx3
45kg FAIL - Nearly fecking crushed myself, couldn't get the bar back up so literally had to roll it down my chest on to my tummy - thank god some guy saw me and lifted it off. Note to self: don't go for PB's on bench with no spotter.

Push Press
20kgx8
30kgx3
30kgx2
25kgx5
25kgx5
25kgx5
- this was ridiculous, couldn't even get 5 reps on 30kg so decided there was no point trying to up the weight any further and went back down to 25.

Bicep Curls x 10kg
Lat Raises x 5kg (even just 5kg kills me on these, why?!)
x3

5 min row.

I am so FRUSTRATED!!!!!:mad:

d'Oracle

G86 wrote: »

Deadlift

110kgx1 PB

.....


Front Squat

60kgx2

Epic.

G86

d'Oracle wrote: »

Epic.

Cheers, you know I think I'm the only person on here who prefers front squats to back squats!

Really want to get that deadlift up, been thinking about doing 5-3-1 just specifically for the deadlift alongside my regular program. I know need a bit more structure with it instead of going for max all the time.

d'Oracle

G86 wrote: »

Cheers, you know I think I'm the only person on here who prefers front squats to back squats!

I dunno, I like them a lot and the back squat is pissing me off ATM.

Also while doing front squats I can make believe I am an Oly lifter.

G86

Still not well, just back from doc's, no work or gym for a week:mad: Hoping I'll get back to it towards the end of the week though.

Magic Eight Ball

G86 wrote: »

Still not well, just back from doc's, no work or gym for a week:mad: Hoping I'll get back to it towards the end of the week though.

No you will not. No training for a week means no training for a week!

G86

Trevor Coulahan wrote: »

No you will not. No training for a week means no training for a week!

I think it's going to turn into 2 weeks at this rate:(

G86

Finally back in the gym, starting to feel a bit better today so decided to go for it. Was a bit of a mismatch session, the idea being to ease myself back into things.

The only thing I was desperate to check was whether I could still get to 110 on my deadlift...and I know I shouldn't have..but I did, and now I'm pissed off:mad: It went like this:

Deadlift
60kgx3
70kgx3
80kgx3
90kgx3
100kgx1
110kg Fail - I knew before I even went for it that it just wasn't happening, but I just hated thinking being ill had set me back, meh.


Inverted Rows
10x3

Push Press
20kgx10
30kgx2
25kgx5
25kgx5


Lunges
15kgx10x4

900m row, 4:02 - was aiming to go for 10 mins on the rower but I was just zonked so left it at that.

Was a crappy enough session, but at least I'm back at it:)

G86

Squats sucked ass today, didn't get anywhere near my PB. Also a guy told me I wasn't sitting in to them enough either. Great.
Have a session with Transform this week so going to get him to check them out for me.


Front Squat
20kgx5
30kgx5
35kgx5
40kgx3
45kgx2
50kgx1

Bench
20kgx8
30kgx8
35kgx5
35kgx5

One Arm Row
15kgx10x4

Bicep Curlsx10kgx10
Lat Raises x5kgx10
Reverse Curls x 20
x5


5mins row.

G86

Had a session with Transform this evening, kudos for him for putting up with me for the whole session cause my humour wasn't the best!:o

Pissed off about my stats,but putting it down to being sick and not training.

6 weeks ago:
73.8kg
14.9% body fat

Now:
73.1kg
15.5% body fat

So my weights gone down but my body fats gone up, meh. Plus had my body fat down to 14.4% 3 months ago so it's just gradually going up and up ,double meh.

Worked on technique, my deadlift technique needs alot of work ,I thought it was alot better than it is. Bottom line is, it isn't.

Also, practiced one arm snatches and front, back and OH Squat.

Only thing I'm happy about was I whacked out a few full length press ups at the end, after which I had to resort to coming up on my knees for the last sets.

Did the following:
5 Hanging Leg Raises (only to parellel, can't get elbows to knees yet)
5 Press ups
x5 rounds

Ach I'm just frustrated that I'm not feeling 100% yet, and that my deadlift isn't half as ok as I thought it was, and that my bodyfat is 15.5% now and I'm a fecking BLIMP!!!!!

Transform

G86 wrote: »

Had a session with Transform this evening, kudos for him for putting up with me for the whole session cause my humour wasn't the best!:o

Pissed off about my stats,but putting it down to being sick and not training.

6 weeks ago:
73.8kg
14.9% body fat

Now:
73.1kg
15.5% body fat

So my weights gone down but my body fats gone up, meh. Plus had my body fat down to 14.4% 3 months ago so it's just gradually going up and up ,double meh.

Worked on technique, my deadlift technique needs alot of work ,I thought it was alot better than it is. Bottom line is, it isn't.

Also, practiced one arm snatches and front, back and OH Squat.

Only thing I'm happy about was I whacked out a few full length press ups at the end, after which I had to resort to coming up on my knees for the last sets.

Did the following:
5 Hanging Leg Raises (only to parellel, can't get elbows to knees yet)
8 Press ups
x3 rounds (well I think it was 3 rounds, can't remember now)

Ach I'm just frustrated that I'm not feeling 100% yet, and that my deadlift isn't half as ok as I thought it was, and that my bodyfat is 15.5% now and I'm a fecking BLIMP!!!!!

lots done and more to do - your stats are still great G so you will be back to best in no time and that was a 5x5x5rds on the KTE and press ups

G86

Transform wrote: »

lots done and more to do - your stats are still great G so you will be back to best in no time and that was a 5x5x5rds on the KTE and press ups

Cheers, couldn't remember how many rounds, and thanks again for yesterday.