If the bar ain't bending...

Magic Eight Ball

Oh and BW + 20kgs for 5 reps was a PB on the weighted pull-ups.
Was smooth as you like as well. Must try some weighted singles next time.

Magic Eight Ball

7 Pull-ups
7 Burpees
7 rounds

Time: 6:36

I was annoyed at this time because I was farting around at the start. Should have really got a sub 5 minute time, but then I looked back over my log and saw this..

Magic Eight Ball wrote: »

7 Burpees + 7 Pull-ups
7 rounds for time

Time: 11:03

Kettle Bell Swings (20kgs) - 10reps
100m Row
- 10 Rounds.

Gymnastic Ring Development
Practiced the back lever with legs tucked alternating between left and right straight legs for 10 second holds.

Gymnastic Ring Leg Tucks
20reps x 3sets

Magic Eight Ball

Front Squat (80kgs)
3reps x 5sets

Gymnastic Ring Dips
BW + 22.5kgs
5reps x 5sets

Rack Pulls (Partial Deadlifts)
140kgs - 5reps
160kgs - 5reps
180kgs - 5reps
180kgs - 5reps
180kgs - 4reps

200kgs - 1rep

140kgs - 10reps

Chins (BW)
8reps x 5sets

cardio,shoot me

where do you start your rack pulls from trevor

Magic Eight Ball

cardio,shoot me wrote: »

where do you start your rack pulls from trevor

Slightly below knee level.

1ceman

Man you're doing some impressive lifting here. Your strength v weight ratio is something else.

Not sure if you remember but I'm not just another random fitness log stalker, we met in BHAF once in passing. I was going in for a session and you were finishing. We briefly talked about username changes on Boards .

Magic Eight Ball

1ceman wrote: »

Man you're doing some impressive lifting here. Your strength v weight ratio is something else.

Not sure if you remember but I'm not just another random fitness log stalker, we met in BHAF once in passing. I was going in for a session and you were finishing. We briefly talked about username changes on Boards .

Thanks for the kind words man. Yeah I vaguely remember talking to someone about boards. I have the memory of a goldfish!
You workout in RAW right? I train there lunchtime most days.

Magic Eight Ball

Gymnastic Ring Development

Muscle-Ups
3reps x 3sets

-Hang pull-through to skin the cat pull-outs.

-Straight-body inverted hangs.

Front Levers
Practiced the front lever 3 different ways..

Started in tucked front lever, went into single leg front lever alternating between right and left legs.

Started in an inverted hang and then lowered myself down toward the front lever position with a straight body and legs extended. Got a few inches before I have to pull myswlf back up into the inverted hang.

final practice method for the front lever was doing some 'ice-cream makers'.
(sound lovely? THEIR NOT!)

Back Lever
Practiced the back lever in similar fashion.

Planche Development
Did these on push-up bars.

I had so much fun doing them + I made some really good progress.

I started in the frog stand position taking my feet from the floor and holding myself up with my hands on the bars and my knees on my elbows for support. (easy)

Tuck Planche
From that frog stand position I slowly leaned forward while taking my knees out from under my arms & tucking them into my chest, taking all of the weight on my arms and shoulders alone.
I was only able to hold this for a few seconds at first but started to improve towards the end.
I got a 7 second hold on one of my last attempts.

Also did some L-sits on the push-up bars.

G86

Magic Eight Ball wrote: »

Gymnastic Ring Development


Planche Development
Did these on push-up bars.

#

This what you're aiming for?

https://www.youtube.com/watch?v=oyuJ3T0sQ88

1ceman

Magic Eight Ball wrote: »

Thanks for the kind words man. Yeah I vaguely remember talking to someone about boards. I have the memory of a goldfish!
You workout in RAW right? I train there lunchtime most days.

Hehe no worries. Unfortunately I don't work out in RAW, I'm down in WW Leopardstown as it's 5mins from home and work

Magic Eight Ball

Squat
115kgs - 1rep

Deadlift (100kgs)
5reps x 5sets

Bench (70kgs)
5reps x 5sets

80kgs - 1rep

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

Magic Eight Ball

G86 wrote: »

This what you're aiming for?

Yeah, but I wanna go into a full handstand from the planche.
(Push-ups would be nice too)

Magic Eight Ball

Squats (95kgs)
5reps x 5sets

Weighted Pull-Ups
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 17.5kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps

Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 5sets (crossed the rings at the top of each rep)
Drop set of 10 reps with feet on the ground.

Bent-Over Barbell Rows
60kgs - 8reps
65kgs - 8reps
65kgs - 8reps
70kgs - 8reps
70kgs - 8reps

Cable Crunches (170)
20reps x 3sets

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

Magic Eight Ball

120kg Deadlift - 12reps
Burpees - 40reps

120kg Deadlift - 9reps
Burpees - 30reps

120kg Deadlift - 6reps
Burpees - 20reps

120kg Deadlift - 3reps
Burpees - 10reps

Time: 14:13

Burpee Pull-Ups(C2B)
10reps x 3sets

Gymnastic Ring Leg Tucks
20reps x 3sets

500m Row
3 Rounds

Magic Eight Ball

Open invitation to anyone who wants to try that beast of a met-con.
Bout halfway through those first set of 40 burpees the fear set in!!

Magic Eight Ball

Front Squat (85kgs)
3reps x 5sets

Gymnastic Ring Dips
BW + 20kgs
5reps x 5sets

Overhead Press (45kgs)
5reps x 5sets

Cable Rows
120Ibs - 8reps
130Ibs - 8reps
130Ibs - 8reps
130Ibs - 8reps
140Ibs - 8reps

Cable Crunches (15 plates)
20reps x 3sets

(Impromptu)Parallel Bar Dips
10reps x 3sets

Magic Eight Ball

Deadlift
120kgs - 5reps
120kgs - 5reps
120kgs - 5reps
120kgs - 5reps
120kgs - 5reps

Singles

130kgs - 1rep
140kgs - 1rep
150kgs - 1rep
160kgs - 1rep
170kgs - 1rep
180kgs - 1rep

Pull-Ups (slow & strict)
5reps x 5sets

Gymnastic Ring Push-Ups
(rings elevated higher than normal to mimic decline bench)
10reps x 5sets

Short n heavy workout.
The 180kg deadlift went up real nice. I rack pulled 200kgs pretty handy last week as well so I'm pretty excited to start a new deadlift cycle after I finish texas method with my squats.

Everything is getting stronger.. Happy days.

Magic Eight Ball

I think hell might have frozen over cause I'm considering running a split program when I finish my current one.

It just seems to make more sense if the primary goal is mass gain. I have the bones of a routine in my head at the moment, I'll post it up for scrutiny soon enough.
I may even add some epic bicep work!

Magic Eight Ball

Squat (100kgs)
5reps x 5sets

110kgs - 1rep
120kgs - 1rep
125kgs - 1rep - PR:D (Cake)

Weighted Pull-Ups
BW + 15kgs - 5reps
BW + 17.5kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps

Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 6sets (crossed the rings at the top of each rep)

Cable Rows (130Ilbs)
10reps x 5sets

Cable Crunches (15 plates)
20reps x 3sets

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

I nailed my first goal: Squatting 100kgs 5x5.
Was feeling grand afterwards so did a few singles and got a new 1RM.
Guess what? It was eeeeeeeaaaaaaaassssssssyyyyyy!!:pac:
I was gonna go for 130 - 135kgs but I reined myself in.
I still have another PR to nail on Wednesday (90kg Front Squat 3x5) and Friday is suppose to be the big day for my new 1RM attempt.
I'm aiming for a 140kg single before September.

My squat is finally starting to look respectable in comparison to my deadlift.

Not bad for a Monday..

COH

Magic Eight Ball wrote: »

Squat (100kgs)
5reps x 5sets

110kgs - 1rep
120kgs - 1rep
125kgs - 1rep - PR:D (Cake)

Weighted Pull-Ups
BW + 15kgs - 5reps
BW + 17.5kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps

Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 6sets (crossed the rings at the top of each rep)

Cable Rows (130Ilbs)
10reps x 5sets

Cable Crunches (15 plates)
20reps x 3sets

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

I nailed my first goal: Squatting 100kgs 5x5.
Was feeling grand afterwards so did a few singles and got a new 1RM.
Guess what? It was eeeeeeeaaaaaaaassssssssyyyyyy!!:pac:
I was gonna go for 130 - 135kgs but I reined myself in.
I still have another PR to nail on Wednesday (90kg Front Squat 3x5) and Friday is suppose to be the big day for my new 1RM attempt.
I'm aiming for a 140kg single before September.

My squat is finally starting to look respectable in comparison to my deadlift.

Not bad for a Monday..

Solid as hell man. Why wait until september for the 140.. just do it next week :cool:

Magic Eight Ball

COH wrote: »

Solid as hell man. Why wait until september for the 140.. just do it next week :cool:

I like your style!:D
That low bar lesson is proving invaluable man!
I owe ya something that once had a face between some sesame seed buns! :pac:

G86

Magic Eight Ball wrote: »

Squat

125kgs - 1rep - PR:D (Cake)

I was gonna go for 130 - 135kgs but I reined myself in.

You'd be well able for it, and you know it!:D I agree with COH, feck Sept, why do tomorrow what you can do today?!

d'Oracle

Magic Eight Ball wrote: »

Squat (100kgs)
5reps x 5sets

110kgs - 1rep
120kgs - 1rep
125kgs - 1rep - PR:D (Cake)

Weighted Pull-Ups
BW + 15kgs - 5reps
BW + 17.5kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps
BW + 20kgs - 5reps

Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 6sets (crossed the rings at the top of each rep)

Cable Rows (130Ilbs)
10reps x 5sets

Cable Crunches (15 plates)
20reps x 3sets

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

I nailed my first goal: Squatting 100kgs 5x5.
Was feeling grand afterwards so did a few singles and got a new 1RM.
Guess what? It was eeeeeeeaaaaaaaassssssssyyyyyy!!:pac:
I was gonna go for 130 - 135kgs but I reined myself in.
I still have another PR to nail on Wednesday (90kg Front Squat 3x5) and Friday is suppose to be the big day for my new 1RM attempt.
I'm aiming for a 140kg single before September.

My squat is finally starting to look respectable in comparison to my deadlift.

Not bad for a Monday..

Sweet. Good Job.

Magic Eight Ball

d'Oracle wrote: »

Sweet. Good Job.

Thanks man.

Magic Eight Ball

7 Pull-Ups
7 Push-Ups
7 Box Jumps
7 Rounds.

Kettle Bell Swings (24kgs) - 15reps
500m Row
3 Rounds

Some Gymnastic Rings and core work to finish.
Cheers to cardio for the chalk, gonna use it deadlifting this week and see what all the fuss is about. :pac:

Magic Eight Ball

Front Squat (90kgs)
3reps x 5sets

Bodyweight Chin-Ups
8reps x 5sets (couldn't find the weights belt)

Weighted Parallel Bar Dips
BW + 25kgs (found the weights belt:pac:)
5reps x 5sets

Back Extensions (15kgs)
10reps x 5sets

Cable Crunches (15 plates)
20reps x 3sets

Today was tough! I got my 90kg front squats but was made work for every single rep. Still hungover from Monday's workout I think.

Left the dips at 25kgs as the aul joints were getting a little sore.
Still, everythings coming up Milhouse!

Magic Eight Ball

Magic Eight Ball wrote: »

My squatting has gotten piss poor
Last May I front squatted 90kgs for 1!! It's a load of bollox I tell ya.. :mad:

This makes me happy! :D
Be interesting to see what my front squat 1RM is now.

Magic Eight Ball

5K Row

Pull-Up Bleep Test
10 minutes (55 reps)

Molly

What's the pull up bleep test?

Magic Eight Ball

Molly wrote: »

What's the pull up bleep test?

Set a timer, when it reaches 1 minute do one pull-up, rest for the remainder. When it hits 2 minutes do 2 pull-ups and so on and so forth untill you can no longer fit the reps into the required minute.

The more reps = the less rest between minutes.
I did it a few weeks back with a bodyweight deadlift. Really want to try it with a squat but I'm in no rush to put myself through that torture. :pac: