If the bar ain't bending...

Magic Eight Ball

itsallaboutheL wrote: »

Everytime i see L-sits written in your log, i imagine you sitting in the corner of the gym with a cheeseburger!! :pac:

If only..

Magic Eight Ball

Kettle Bell Swings (24kgs) - 40reps
400m Row
Kettle Bell Swings (24kgs) - 30reps
500m Row
Kettle Bell Swings (24kgs) - 20reps
600m Row
Kettle Bell Swings (24kgs) - 10reps
700m Row

Time was sub 20 minutes.

Snatch practice.. lots and lots of snatching with empty oly bar.

Hang Snatch
20kgs - 5reps
30kgs - 5reps
30kgs - 5reps
40kgs - 5reps
40kgs - 5reps

Cable Pulley Crunches
12reps x 4sets (150kgs)

Some L-sits on the rings and parallel bars.

Today was my relax and take it handy day.
Really happy with my snatching (thanks to Transforms lesson) Could have gone much heavier but decided to keep it light and focus on technique. It's not always a bad thing to leave the gym with something left in the tank. (see Transform, I'm learning!:pac:)

Magic Eight Ball

Deadlift
140kgs - 1rep
150kgs - 1rep
155kgs - 1rep
160kgs - 1rep
170kgs - 1rep
180kgs - 1rep (suspect)

140kgs - 5reps
140kgs - 5reps
145kgs - 5reps
130kgs - 5reps
130kgs - 5reps

Olympic Ring Push-ups
10reps x 5sets

Olympic Ring Dips
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps

BW - 10reps

Machine Leg Curls
Setting 7 - 12reps
Setting 7 - 12reps
Setting 8 - 12reps
Setting 8 - 12reps
Setting 9 - 12reps

Cable Pulley Crunches
12reps x 3sets (160kgs)

I lifted 180 but I'm not convinced! I got all the way up with it but didn't get that shrug I normally get at the top of a deadlift, so I'm not sure if it's a valid lift now.

G86

Trevor Coulahan wrote: »

Deadlift
140kgs - 1rep
150kgs - 1rep
155kgs - 1rep
160kgs - 1rep
170kgs - 1rep
180kgs - 1rep (suspect)

I lifted 180 but I'm not convinced! I got all the way up with it but didn't get that shrug I normally get at the top of a deadlift, so I'm not sure if it's a valid lift now.

eh 180kg deadlift at 73kg (or 74?) without a belt or chalky stuff, who gives a feck about the shrug!!!:D

Cravez

When you explained it to me it would have been a good lift so count it. What you mean't by the shrugging was called 'hyper extending' the back. Makes you actually do more work when it shouldn't and bit more risque . So don't worry about doing it from now on, just keep the back straight and neutral when you lockout. Good job though man nearly a 2.5BW deadlift! :cool:

Transform

Trevor Coulahan wrote: »

Kettle Bell Swings (24kgs) - 40reps
400m Row
Kettle Bell Swings (24kgs) - 30reps
500m Row
Kettle Bell Swings (24kgs) - 20reps
600m Row
Kettle Bell Swings (24kgs) - 10reps
700m Row

Time was sub 20 minutes.

Snatch practice.. lots and lots of snatching with empty oly bar.

Hang Snatch
20kgs - 5reps
30kgs - 5reps
30kgs - 5reps
40kgs - 5reps
40kgs - 5reps

Cable Pulley Crunches
12reps x 4sets (150kgs)

Some L-sits on the rings and parallel bars.

Today was my relax and take it handy day.
Really happy with my snatching (thanks to Transforms lesson) Could have gone much heavier but decided to keep it light and focus on technique. It's not always a bad thing to leave the gym with something left in the tank. (see Transform, I'm learning!:pac:)

whoooop - he is getting the point!!!

Transform

G86 wrote: »

eh 180kg deadlift at 73kg (or 74?) without a belt or chalky stuff, who gives a feck about the shrug!!!:D

agreed

Transform

Michael Cravez wrote: »

When you explained it to me it would have been a good lift so count it. What you mean't by the shrugging was called 'hyper extending' the back. Makes you actually do more work when it shouldn't and bit more risque . So don't worry about doing it from now on, just keep the back straight and neutral when you lockout. Good job though man nearly a 2.5BW deadlift! :cool:

agreed and start the program cause no more maxes for 6 weeks

G86

Transform wrote: »

no more maxes for 6 weeks

:eek:Least I know I ain't the only one suffering the pure injustice of no deadlift maxes....

although we both know it ain't gonna happen...

Magic Eight Ball

Transform wrote: »

agreed and start the program cause no more maxes for 6 weeks

I'm starting it Monday.. Just wanted to get that last max effort day in before hand.

Magic Eight Ball

5 rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Squats

Hang Clean (50kgs) x 10reps

Another 5 rounds of 'Cindy'

Hang Clean (50kgs) x 10reps

Another 5 rounds of 'Cindy'

Hang Clean (50kgs) x 10reps

500m Row x 3

Some cable crunches and rings to finish.

Transform

Trevor Coulahan wrote: »

5 rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Squats

Hang Clean (50kgs) x 10reps

Another 5 rounds of 'Cindy'

Hang Clean (50kgs) x 10reps

Another 5 rounds of 'Cindy'

Hang Clean (50kgs) x 10reps

500m Row x 3

Some cable crunches and rings to finish.

now that looks familiar

Magic Eight Ball

New stats..

Weight: 73kgs
Bodyfat: 4.5%

Transform

Trevor Coulahan wrote: »

New stats..

Weight: 73kgs
Bodyfat: 4.5%

body fat to play with my friend so go eat whats not nailed down

Magic Eight Ball

Squat
80kgs - 5reps
85kgs - 5reps
90kgs - 5reps
95kgs - 5reps
100kgs - 5reps

60kgs - 10reps
60kgs - 10reps
60kgs - 10reps
60kgs - 10reps

Weighted Chins(wide grip)
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 17.5kgs - 8reps
BW + 17.5kgs - 8reps
BW + 20kgs - 8reps

Weighted Dips
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 22.5kgs - 8reps
BW + 22.5kgs - 8reps

500m Row x 3

Magic Eight Ball

Transform wrote: »

body fat to play with my friend so go eat whats not nailed down

If only! I have absolute no definition on my stomach at 7 - 8%, I actually look tubby!
Genetics are a cruel mistress..

Magic Eight Ball

100kgs Deadlift - 10reps
Box Jumps (on to bench) - 30reps

- 5 Rounds.

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Weighted Crunches (20kgs)
20reps x 3sets

Rowing Intervals
100m row x 8

practiced push jerks and assorted L-sits to finish.

COH

Trevor Coulahan wrote: »

Box Jumps (on to bench)

The plyo boxes should be delivered this week

Magic Eight Ball

COH wrote: »

The plyo boxes should be delivered this week

I have a massive list of box jump based metcons really to go. It's gonna be like christmas.

cmyk

Trevor Coulahan wrote: »

If only! I have absolute no definition on my stomach at 7 - 8%, I actually look tubby!
Genetics are a cruel mistress..

I feel your pain!

Magic Eight Ball

cmyk wrote: »

I feel your pain!

So does this guy..

Same genetic problem as myself.. swear!

Transform

Trevor Coulahan wrote: »

I have a massive list of box jump based metcons really to go. It's gonna be like christmas.

will be posting a metcon with a good box hop element tomorrow so watch this space

Magic Eight Ball

Hang Snatch (40kgs)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

One round of crossfit Cindy between each set. (10 rounds total)

Some cable crunches & L-sits to finish.

Transform

Trevor Coulahan wrote: »

Hang Snatch (40kgs)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

One round of crossfit Cindy between each set. (10 rounds total)

Some cable crunches & L-sits to finish.

time?

Magic Eight Ball

Transform wrote: »

time?

Was I suppose to time that?
Would have been a poxy time anyways, took like 30+ minutes.

Magic Eight Ball

Bench (singles)
70kgs - 1rep
80kgs - 1rep
85kgs - 1rep
90kgs - fail

Olympic Ring Dips - 5reps
Olympic Ring Pull-ups - 5reps
- 5 Rounds

BURN OUT CITY!!
Felt like ****e for the entire 'workout' (15 minutes) couldn't continue.

Transform

Trevor Coulahan wrote: »

Bench (singles)
70kgs - 1rep
80kgs - 1rep
85kgs - 1rep
90kgs - fail

Olympic Ring Dips - 5reps
Olympic Ring Pull-ups - 5reps
- 5 Rounds

BURN OUT CITY!!
Felt like ****e for the entire 'workout' (15 minutes) couldn't continue.

100 press ups and 55 snatches yesterday might be a reason for that. Make tomorrow easier

itsallaboutheL

Trevor Coulahan wrote: »

Bench (singles)
70kgs - 1rep
80kgs - 1rep
85kgs - 1rep
90kgs - fail

Speaking as the resident athority on silly warm-ups.....

That's a silly warm up!

Magic Eight Ball

itsallaboutheL wrote: »

Speaking as the resident athority on silly warm-ups.....

That's a silly warm up!

haha.. I'm not that bad.
I warmed up with something like, empty bar x 20, 40kgs x 10, 50kgs x 5, 60kgs x 5. I just never log my warm up sets is all.

cardio,shoot me

Trevor Coulahan wrote: »

Bench (singles)
70kgs - 1rep
80kgs - 1rep
85kgs - 1rep
90kgs - fail

Olympic Ring Dips - 5reps
Olympic Ring Pull-ups - 5reps
- 5 Rounds

BURN OUT CITY!!
Felt like ****e for the entire 'workout' (15 minutes) couldn't continue.

dude, you cant possibly max out on anything in 15 minutes, my squat and bench warm ups take 20 minutes alone, youd probably get it fresh any day like.