I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

8x 15 sec Slow Negative chins.
Getting there I hope.

Load of push-ups.
As a precursor to the 100 pushups "programme"

Start of a Planche and Lever progression.

Decided to add some fun programmes as It looks like I wont be able to afford the gym again next month......

d'Oracle

I has a Chin-up.:D

Also, did lots of Frog stands.

d'Oracle

Lord knows if I am gonna keep this up or what this time.

But I will give it a shot.
I'm still piss weak.

Armstrong Chin-up programme.
W2-D1
5 max effort sets.
5-4-3-2-3

Shrimp.
10 each leg beginner
10 each leg Intermediate. (these are kind of tough.)

30x 7.5kg TGUs. Still getting the form down.

Dips
5-5-5-4-4

Definite improvement in Dips.
Haven't done them in weeks.
Shrimp are a means to progress towards pistols.

That is what I may refer to as a Dynamic Strength Session.
Tomorrow I will do some sort of Metcon.

d'Oracle

Not so much.

Armstrong W2 Day2.
1x1,1x2.......1x5,1x4 Fail.
1 max effort set. 3 reps.

Tabata Air squats.
Score: 17

3x5 Pseudo Planche Pushups.

Should have done more really.....

d'Oracle

Armstrong Chins W2 D5 Did Day 3 workout to work the pulls a bit.

Wednesdays CFI Wod.

3x Dips
6x KB swings (did 7.5kg DB swings, 1st time doing swings)
9x Air squats.

Got 12 rounds.
Should have gotten 13-14.

Good workout that.

Herselfs mother called in while I was lying on the floor sweating....:D

d'Oracle

Gymnastics messing.

3x 1min Hang tuck.

Supersets of 30 sec frog stand with 5 x 3-0-3 Pseudo Planche Pushups.

3x 30 sec Prone cobra but with my legs up like an arch.
Just cos haven't done enough extension stuff recently.

Light.

d'Oracle

Armstrong. D1. Thats Week 3
6-4-3-3-1

Not sure if thats an improvement.
6 is a max, but the last set I was fudged.

10x Beginner shrimp each leg with slow negatives.

10x5kg DB snatch.

Then

4 rounds for time.

10x 10kg DB squat snatch. 2 rounds a side.
10x clappy pushups.

7:32.

Tough.
Last round the snatches got sloppy and high.
Clappy pushups were as slow as can be.
Really, I don't know how I got up.

d'Oracle

Bodyweight Gaeity.

Armstrong Pullup programme. W3 Day 4.

29 worksets of 2 pullups =1 rep.
Jesus.
Last week it was 8.
I have no clue what the **** happened here.


3x30sec Frog stands.
2x1:00 L-sit on chairs.

d'Oracle

Armstrong W5 Day 2

Pyramid Chins. 5 sets plus 2 reps and a max effort set of 4.
21 chins altogether.

Pair of Tabatas.

Tabata DB (nay KB) swings. 10Kg DB
Score 8 but some rounds were 10.

Tabata Air Squats.
Score 14.
Was 15 for most of it.

This is bad after 2 weeks of minimal effort....:D

For 2010 I have goals.

Obviously I will move hell to get gym fees for this year.
Goals:
Bench BW. ( I consider this the hardest.)
2 Deadlift 2xBW (actually no this)
3x5 BW squat (I should get this by April.)
10x Overhand strict pullups.
30 Kipping pullups.

Thats all for now.

d'Oracle

To hell with this metcon nonsense for a while.

I'm back in the gym.
Very conservative, but it was a day one session.
So only sets across matter.
I'm a Svelte 90kg after christmas.

Workout A.
Squizzat 3x5x60

Possibly I imagined the bar slowing down.
Main thing is it was moderatly taxing.

Bench
3x5x50

Was a bit shaky but grand once in the groove.
Should be back to pre breakdown 60kg in no time.

Deadlift.
3x5x90kg.

Bodyweight basically, Well could have put more but I didn't want to leave something for the progression.

One arm DB rows 20x20kg each arm.
Too light. Will be doing these once a week, get a headstart on my grip.

rubadub

d'Oracle wrote: »

Shrimp are a means to progress towards pistols.

How are these going? I cannot do a pistol and it is partly due to flexibility, I could not hold onto my toes sitting on the ground so figure no way I could do a pistol. I have done one leg squats on a sturdy table, I put one leg up on it so I am in a very deep squat, then thrust myself upwards and then do a slow negative all the way down again. I have kept a light weight in my hand which both allows for balancing and adds a little weight, I was thinking a barbell might be even better, like a tightrope wire walker!

This is a good video on pistols, strange accent, I forget where he is from.

https://www.youtube.com/watch?v=m2Ek6hwSWns

d'Oracle

rubadub wrote: »

How are these going?

Nightmare.
The beginner shrimp ones are handy enough, but I suspect I push off the floor too much with my foot.

Also I have woeful balance in my left leg due to a fairly hefty ankle tendon injury I did a couple of years back. So with the back heel up it gets really tough.

I'm also not convinced that they will contribute that much to pistols as they feel different to squats. I did them with slowish negatives one day and my upper hamstrings were mashed but my quads felt alright.

As for the Pistols themselves, I'm a little cautious of them after I was trying them down to a low stool and I went over the back, combination of the balance problem and lack of flexibility. Not sure how I'm gonna fit them around the weights, but I have an idea for a bodyweight day of Pistol work (squat), Dips/support (press) and Chins/Lever stuff (pull). In case I have to give the gym a miss anyday.

rubadub

d'Oracle wrote: »

Also I have woeful balance in my left leg due to a fairly hefty ankle tendon injury I did a couple of years back. So with the back heel up it gets really tough.

Might want to take it easy so, I hear the pistols can be dodgy for the knees, I messed up my ankle once or twice years back slipping on ice and it going under me, no problem now but am always wary as it did nearly go again several times.

G86

d'Oracle wrote: »

To hell with this metcon nonsense for a while.

Really? I give it a week......:D

They're addictive!

d'Oracle

rubadub wrote: »

Might want to take it easy so, I hear the pistols can be dodgy for the knees, I messed up my ankle once or twice years back slipping on ice and it going under me, no problem now but am always wary as it did nearly go again several times.

Yeah, but at the same time, I will never get the strength and balance back by not working it.

d'Oracle

G86 wrote: »

Really? I give it a week......:D

They're addictive!

Well, not totally, I'm still gonna rock the rower and hope to take on cindy in a month or two.....

But "Strength is the most general component of fitness." - Rip

And

"Strength is the great leveller" - Hanley.

cardio,shoot me

my fav hanley quote is "cop the fúck on":pac::pac:

d'Oracle

wOOt.

Workout B

Squits
20x10
30x5
40x5
50x3
60x2
65x3x5

The rack was set up backwards and I wasnt arsed changing it.
Consequentially a sideways glance gave a me a look at my shape.
I butt wink, although less so if I am nice and tight. We'll fix that.
Interestingly I dont do it in the front squat. But I would imagine its more common in a LBBS cos of the hamstring recruitment.

The Preh-us.
Starting at:
37.5kg x3x5

Very happy.
Looked at this too and realised that I do that Break in the back if I don't lock up my lower back and glutes. The starting weight is about 7.5kg off where I left it in July.
Very happy that I still have a bit of pressing strength, but I know how its can crash into walls.

Power Cleans.
Starting at:
35kgx5x3

Good and bad, Some mucky form issues. But good work mainly
Started with hang cleans, then a kind of RDL to knees and clean to rack.

Then, Bright spark that I am, I stacked some 20kg plates up to get the height right.
When I was putting them back I dropped one on its edge. It didnt go thump.
It went Boing.
Its Eleiko too.
I believe we have bumper plates.


Hang Power clean 1x5 for form.
Hang power Snatch 1x5 for a laugh.

I frickin love lifting barbells.

d'Oracle

I braved the icy conditions for to train.....

Not really, wasn't too bad, but the road into Laughlinstown is a bit slick.

Sqart.

Preceded by 20x10 Goodmornings and 5 reps of that funny Dan John 4 stage Squat stretch thing,

20Kgx10
30Kgx5
50Kgx5
60Kgx5
65Kgx3
3x5x 70Kg

Grand, still a bit awkward with the bar.

Bench

Preceded by 10 scap pushups.
20Kgx10
30Kgx5
50Kgx5
3x5x60Kg

Grand, nothing at all to report.

Deadlift.

5xRomanian Deadlift with the bar.

60x10
80x5
90x4
95x3
Little break and some butt squeezing.
100x5

PHAT, felt like a deadlift.

Snatch Lowered to deadlift height before reps.
2x5x20

Just cos of those Dan John Vids that Transform put up (thanks Transform) and the Pisarenko vid I was watching.

Pondering what to do about it. I reckon the clean is probably a better strength developer, and my shoulder mobility is Guff, but I would love to work snatches in.

d'Oracle

B

Squat:

20x10,
40x5
50x5
60x3
70x2
75x3x5

Starting to get hard, but mainly cos of keeping the bar on my back.
The elbow thingy is coming back n'all. the 60kg warm up set and the second Work set were very messy as a result. Bit of chalk and a narrower grip helped, but I will monitor the situation.

Press

20x10
25x5
35x3
37.5x2
40x3x5

Nice. Nothing to report.

Power Cleans.
20x2x5 (Hang)
30x5 (hang)
35x5 (Lowered like a RDL)
40x5x3

The rebend of the knees during the second pull is a bit new to me, the few reps I got it right were sweet.

One arm Bent over row. 25kgx20 each arm.

Hanley

d'Oracle wrote: »

Well, not totally, I'm still gonna rock the rower and hope to take on cindy in a month or two.....

But "Strength is the most general component of fitness." - Rip

And

"Strength is the great leveller" - Hanley.

cardio,shoot me wrote: »

my fav hanley quote is "cop the fúck on":pac::pac:

A Hanley quote thread would be awesome.

And it was actually "Strength is the great equalizer", but I'll let you away with it. This time

And believe it or not, I learned to juggle because I'm strong. I reasoned it was a neural capability, so by learning the moves and obsessively practicing them I should be able to do it. 3 ball consistently in a week, 3 ball as long as I want in two. Gonna start trying to learn a 5 ball this week i think!!

d'Oracle

A

Squat

20x10
40x5
60x5
70x3
75x2
80x3x5

Ok, elbow was a problem, bit slow, but I was quite tired as I didn't sleep well last night.

Bench
20x10
35x5
50x5
55x3
60x2
65x3x5

More than I intended but I figured I was doing well and needed to keep something for micro loading. Felt challanging but good, elbow was a bit funny again.

Deadlift

60x10
80x5
90x3
100x2
110x5

Hard. But got through the reps with minimal form breakdown.
Need to work my upper back a bit more, maybe.

This elbow thing is back with a bang, thing is, I think it may have changed sports.
Ice and rest, see how it goes.

d'Oracle

About 4:30 one of my colleagues looked at me and asked

"Have you had 2 litres of milk since lunch?"

Epic.

d'Oracle

Squat

20x10
45x5
60x5
75x3
80x2
85x2x5

This elbow is getting bad now.
Hurts like hell when I set up, when I walk out and walk in and after I rack the bar.
Funnily its actually grand when squatting. Gonna take a few days but this does not bode well. Starting to feel like it did the last time.

Press.
20x10
25x5
30x5
37.5x3
40x2
45x3x5

This was tough. But I got through. Funnily enough, the elbow only hurt on one rep, that being one that I deviated from a straight bar path. Probably the last 5kg jump I will make.

Clean

20x2x5
35x5
40x5
45x5x3

Usual hodgepodge, get one thing wrong, fix it next rep and get something else wrong. Grand though. Nasty on the elbow lowering the bar.

All in all decent.
Ice and a few days rest.

d'Oracle

Monday.

Front Squat
Built up to start progress at 37.5Kg
Gonna try to do this in the A workout to give my elbow a break.

Bench
20x10, 35x5, 45x5, 55x3, 62.5x2
65x3x5

Grand, solid

Deadlift
60x2x5, 80x5, 90x3, 100x2
110x5

Grand. No hitch this time.
Smoked my lower back though.

One arm DB Bent over rows. 27.5 x 20 each arm.
Scapular row thingies for my rhomboids cos I can't really close out body rows. 5x5 with a 5 sec squeeze at the top.

Tonight:

Squat
20x10, 50x5, 70x5, 80x3, 85x2
90x3x5

Raggy, loads of form issues. Also the elbow became an issue.
Staying here for a session at least.

Press
20x10, 30x5, 35x5, 40x3, 42.5x2
45x3x5.
Sort of.
Ground out the last rep on the middle set. Had to push press the last one on the last set. Thats a fail in my book.

Power Clean
Hang 20x10, 35x5
From plates 40x3, 45x3,
50x5x3

Awful, just awful. I'm gonna dig some training videos out and stuff. There was literally no consistency in these.

Some naked TGU with holds and some 10kg TGU's

d'Oracle

Havent updated in a bit.

IM SURE YOU ARE CLOYING FOR IT.



My most recent works sets are:

Squat: 90x3x5
Holding it there to Iron out my form.

Deadlift: 120x1x5 PR
Nice to be back in PR country, but I may have hitched the last rep

Bench: 70x3x5 PR
That was the session before last, the last session will not be mentioned.

Front Squat: 40x3x5

Press: 47.5x3x5 PR

Clean: 55kg x5 x3 PR
Bit mucky, but the gym was crowded.

Loads left in the clean.
Basically the last week I have broken through my old bests from before my July debacle.
I guess I didn't loose as much strength.
However eating more and being in a much better head space must also be a factor.

Cant wait for the next session.
But I'm gonna need serious ab work now, as my back is getting a bit toasted.

d'Oracle

And onwards.

Monday.

Back Squat
Warm up.
90kg x3x5

Time to start progressing again.
I think I may have the elbow figured out, find out on friday.

Bench
70kgx3x5
Same story, gonna add on friday.

Deadlift
120kgx5
All reps went up.
Less said the better, gonna have to push it next session.

Tonight.

Front Squat.
20x10, 30x5, 40x5 45x3
50x5x5 PR

Decided to push a little more in volume to groove in form.
Also cleaned it up which was fun.
All in all was tough but flew up.

Press.
20x10, 30x5, 40x5, 45x3
47.5x3x5

Tough, Ground out the last rep, literally stopped just below lockout, but I got it.

Clean.
Hangs 20x10, 40x5
From the ground 50x3
60x5x3 PR

Progress.
I basically slapped 10kg on here cos I wanted to walk away from the gym feeling I worked hard.
Im confused by them cos sometimes I didn't really have to drop that far, which either means I was using my arms or I have heaps left.

Assistance,
1 arm DB rows 27.5kg bells.

Superset of 50sec plank with 10x reverse crunch.

Some 10kg TGUs.

Awesome.

d'Oracle

Tits night

Squat
20x10, 55x5, 70x5, 85x5, 90x2,
95x3x5

Grand

Bench
20x10, 40x5, 50x5, 60x3, 70x2
72.5x3x5

Tough, but grand.

Deadlift
60x2x5. 90x5, 110x3, 120x2
130x3 PR technically.
Fail
130x1
120x2 to back off.

Horrible, Probably lost form on the first failed rep.
Not a chance of getting a 5th rep.

4x3 Chinups.
Cant pull my fat ass anymore.

Ab stuff.

Rack Night

Front Squat
20x10, 30x5, 40x5, 45x3, 50x2
55x5x5

Grand, starting to stick a bit just above depth coming back up.
Means its working. Its a PR but only cos I haven't done them before recently.

Press

20x10, 40x5x2, 45x3
50x3x5 PR

Power Clean
Hang 20x10, 40x5
From floor 50x3
60x6x3

I think my form was actually pretty good today.
Might be a bit of muscle to it.

Hang Power Snatch 30x3x3

3 x Supersets of 55sec planks with 15 reverse crunches

All in all good still progressing.
Want more deadlift.

d'Oracle

TEH SQUATZ

20x10, 60x5, 80x5, 90x3, 95x2,
95x3x5

I am tired tonight. I warmed up and was gonna go for 100 but the two reps at 95 at the end of the warm up told me not to. Really focusing on depth, I think it was good. Slow, but I should throw up 100 next time.

Bench Press

10 x Pushups+

72.5x3x5 PR

Reckon I might have made 75. Only 1 rep was slow.

Deadlift.

60x2x5, 100x5, 110x3, 120x2
Some humming and hawing,
125x5 PR

Wanted to put up 130 but kept second guessing myself.
Lyle McDonald says in an article on self coaching that if you have to think about it, its probably too much. or something like that.
I hit the 5 reps anyway. Suitably buggered now.

**** Assistance.

2x10 x Kneeling jumps to squat.
5 x kneeling gym stick snatches.

Good fun these, and a bit of a challenge.
Saw a video of Louie Simmons teaching them to crossfit people on crossfit.com, or rather kneeling cleans and snatches.

Looked like fun so I gave them a try.

d'Oracle

Front Squat

20x10, 30x5, 40x5, 50x3, 55x2
60x5x5 PR

Suppose I should, not that cos it was kind of hard and I was way deep on the last set. Nice groove here, nice and stressful with out being in failure town.

Press
20x10,, 30x5, 40x5, 50x3
55x3 FAIL
52.5x5, 52.5x3 FAIL
50x3

Disaster.
Screw it, bit off more than I could chew, had no hope on 52.5 either.

Clean
Hang : 20x10, 40x3
Floor: 50x3
65x5x3 PR

Might pause here, but all reps went up.
I must video my cleans and stick them up to be destroyed.
I think they are going ok, so the are probably ****.

Meant to do some ab stuff, but didn't.
I also got a foam roller today.