I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle · 24-11-2011 2:01pm

d'Oracle wrote: »

Really I just wanted to see if I could put my hip into some sort of squattable form using bands. Preliminary reports suggest it might be ok. There is no insidious pain yet.

Update: Not good today.

d'Oracle · 26-11-2011 1:23am

Bench

Got stapled by 105

End transmission.

token · 26-11-2011 1:39am

d'Oracle wrote: »

Bench

Got stapled by 105

End transmission.

You've been having a good week

d'Oracle · 26-11-2011 2:23am

At this rate, I'm thinking of taking up crossfit.

d'Oracle · 28-11-2011 10:09pm

Day 1

Decline Bench

20x2x5, 50x5, 60x5, 70x5, 75x5

Deadlift

60x2x5, 100x5, 120x2x5

DB Chest Supported Rows

22x5, 24x5, 28x2x5

KB Swings

16x30

Farmers Walk

50'sx2x40m

RKC Plank

1 min

d'Oracle · 29-11-2011 10:55pm

Day 2

Deadlift

60x2x5, 100x5, 120x2x5

Decline Bench

20x7, 50x5, 60x5, 70x2x5

KB Swings

16x30

Chest supported DB Row

20x5, 28x5, 26x2x5

Cross Walks

20kg up, 30kg Down x 40m x 2 each side.

RKC Plank

1min

d'Oracle · 30-11-2011 11:37pm

Day 3

Decline Bench

20x10, 50x7, 60x5, 70x5, 80x3, 85x2

The 5 was snappy

DB Chest Supported Rows

20x5, 26x2x5

Deadlift

60x2x5, 100x5, 120x5, 130x3, 140x2

Lil Messy.

KB Swings

16x35

FArmers Walks

50x40m, 55x40m, 60x40m

Handy enough.

RKC Plank

1min

d'Oracle · 02-12-2011 11:33pm

Day 4

DB Chest Supported rows

20x5, 26x2x5

Batwings

26x3x10

Deadlift

60x2x5, 100x5, 120x2x5

These are alright but easier. Need to nail down my set up.
Vid showed a little bit of flexion.

Decline Bench

20x10, 50x5, 60x5, 75x2x5

Felt good.

Farmers Walks

60kg handles x2x40

RKC plank

1min

getting better.

d'Oracle · 05-12-2011 10:28pm

Day 5

Decline Bench

20x10, 50x5, 60x5, 75x2x5

Deadlift

60x2x5, 100x5, 125x2x5

KB Swings

16x45

DB Chest Supported rows

20x5, 28x2x5

Farmers Walk

60s x 2x 40m

RKC Plank

1min

Bench was solid enough.
DL's were good.
Rows were not great really
Farmers felt heavy.
Plank was ghey.

d'Oracle · 06-12-2011 11:10am

Can't edit day 4.

I did 16x40 on the KB swings.

d'Oracle · 06-12-2011 11:18pm

Day 6

Decline Bench

20x10, 50x5, 60x5 70x2, 80x1, 85x1, 87.5x1, 90x1, 95x1, 97.5x1

Deadlift

60x2x5, 100x5, 120x3, 130x1, 140x1, 150x1, 155x1, 160x1

DB Chest Supported Rows

20x5, 24x2x5

KB Swings

16x50

Cross Walk

20 up 30 down, x2x40m each side

RKC Plank

1min

Face pulls

24x2x10

Plank felt better, facepulls are a guilty pleasure.

Edwardius · 06-12-2011 11:28pm

d'Oracle wrote: »

facepulls are a guilty pleasure.

I question your understanding of both guilt and pleasure.

token · 07-12-2011 12:46pm

d'Oracle wrote: »

Cross Walk

20 up 30 down, x2x40m each side

Que?

Inspector Coptoor · 07-12-2011 1:43pm

token wrote: »

d'Oracle wrote: »

Cross Walk

20 up 30 down, x2x40m each side

Que?

It's a suitcase carry in one hand & a waiter carry in the other at the same time.

So for example, carry a 30kg by the rught side and a 20kg bell overhead in your left hand & go for a walk

d'Oracle · 07-12-2011 1:59pm

What he said.

Its also a pain in the tits.

token · 07-12-2011 2:10pm

Sounds like something Dan John would come up with. Carry on.

d'Oracle · 07-12-2011 2:48pm

token wrote: »

Sounds like something Dan John would come up with. Carry on.

Yeah, great minds think alike.
Me and Dan.
Great Minds.

Edwardius · 07-12-2011 5:56pm

token wrote: »

Carry on.

Bet that'll be the name of his next book

d'Oracle · 07-12-2011 10:24pm

Day 7

Bench

20x10, 50x5, 60x10

Deadlift

60x2x5, 100x10

DB Chest supported rows

20x5 24x2x5

Farmers walks

30s x2 x fecking loads

RKC Plank

1min

Kb swings

16x50

Dirty nasty facepulls

24x2x10

Gonna bump the swings and maybe stick some time or weight on the plank next session.

d'Oracle · 09-12-2011 10:48pm

Day 8

Death lift

20x2x5, 100x5, 130x2x5

Decline Bench

20x10, 50x5, 60x5, 75x2x5

Db Chest supported rows

22x5, 26x2x5

Kb Swings

20x30

Farmers Walk

60x40m, 65x40m

RKC Plank

1 min

Face Pulls

26x2x10

Planks felt easier tonight, which is basically progress.
Everything felt fairly tidy tonight actually.

d'Oracle · 10-12-2011 9:28pm

Day 9

Decline Bench

20x10, 50x5, 60x5, 75x5, 85x3, 90x2

Piss

Deadlift

60x2x5, 100x5, 130x5, 140x3, 150x1,1

Supposed to be a solid double. It wasn't.
I am pretty sure that was me just being a feckin jessy though.

DB CS Row.

22x5, 26x2x5

Solid.

Cross Walks

18up 30 down x2 x 40m each side.

Horrible.

Swings

20x30

RKC Plank

1min

Oh and Barry "Max Bench" Sheehan hit a 202.5kg Bench the other day after a few weeks off and some stretching.
Good work fella.

the drifter · 10-12-2011 9:34pm

what program are you doing?

d'Oracle · 10-12-2011 9:48pm

the drifter wrote: »

what program are you doing?

Dan Johns 40 day.
But with the addendum to the rep scheme from his "even easier strength" blog post.

Obviously not for the rows, cos I don't think that would be as good as solid sets of 5.

d'Oracle · 12-12-2011 11:02pm

Day 10.

Decline Bench

20x10, 50x5, 65x5, 80x2x5

Death Lift

60x2x5, 100x5, 130x2x5

DB Chest supported rows

20x5, 26x2x5

KB Swings

20x30

RKC Plank

1min

Had to leave it there.
No Carry.

Definitely try to up the plank duration tomorrow.

d'Oracle · 13-12-2011 11:14pm

Day 11

Deadlift

60x2x5, 100x5, 130x2x5

Decline Bench

20x10, 50x5, 65x5, 80x2x5

DB CS Rows

20x5, 26x2x5

Swings

20x35

Farmers Walk

60sx40m, 65s x 40m

RKC Plank

1:15

d'Oracle · 15-12-2011 10:07pm

Day 12

Decline Bench

20x10, 50x5, 65x5, 80x5, 90x3, 95x2

Deadlift

60x2x5, 100x5, 130x5, 140x3, 145x2

DB CS Rows

22x5, 28x2x5

Cross Walks

18 up 30 Down x2 x40m

Face Pulls

24x2x10

KB Swings

20x35

No plank.
**** Plank.

d'Oracle · 16-12-2011 11:50pm

Day 13

Deadlift

60x2x5, 100x5, 130x2x5

Like, I have sort of being bouncing a bit.
So I tried to let it stop every rep and its horrible.

Decline Bench

20x10, 50x5, 60x5, 80x2x5

DB CS Rows

22x5, 28x2x5

Farmers Walks

70s x2 x40m

RKC Plank

1:15min

Facepulls

24x2x10

d'Oracle · 19-12-2011 11:29pm

Day 14

Deadlift

60x2x5, 100x5, 130x5, 135x5

Decline Bench

20x10, 50x5, 60x5, 80x2x5

Deadlift was grand, Bench was slow but solid.

Farmers

50kgs x 2 x80m

DB CS Rows

22x5, 28x2x5

Swings

20x40

RKC Plank

1:15

d'Oracle · 21-12-2011 12:29am

Day 15

Deadlift

60x2x5, 100x5, 130x2, 140x1, 145x1, 150x1, 160x1, 162.5x1

Bit maxy

Decline Bench

20x10, 50x5, 60x5, 82.5x1, 85x1, 90x1, 95x1, 100x1, 105xf

Shouldn't have failed that one, Took the bar out wrong and drove it to my shoulders and up under the hooks.

DBCSR

20x5, 28x2x5

Crosswalk

16up 30down x40
20up 30 down x40

Swings

20x40

RKC Plank

1:15

d'Oracle · 27-12-2011 6:47pm

Day 16

Deadlift

60x2x5, 100x5, 135x2x5

Decline Bench

20x10, 50x5, 60x5, 80x2x5

Not particularly strong today

DBCSR

22x5, 28x5, 30x5

Farmers Walks

140kg x 2 x40m

I'm just gonna put total load on these. Looks **** the otherway.

Swings

20x30,5,10

Felt cardioy

RKC Plank

1:15

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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