If the bar ain't bending...

Molly · 08-07-2010 3:16pm

I presume that they are normal pull ups and not kipped?

Magic Eight Ball · 08-07-2010 4:27pm

Molly wrote: »

I presume that they are normal pull ups and not kipped?

Some normal, some kipped. As long as ya get the chest to the bar it's all good.

Magic Eight Ball · 09-07-2010 1:58pm

Squat (singles)
80kgs - 1rep
90kgs - 1rep
100kgs - 1rep
110kgs - 1rep
120kgs - 1rep

Deadlift (singles)
100kgs - 1rep
120kgs - 1rep
140kgs - 1rep
150kgs - 1rep
160kgs - 1rep
170kgs - 1rep
180kgs - 1rep

Deadlift (100kgs) - 10reps
Gymnastic Ring Push-Ups (Feet Elevated) - 10reps
5 Rounds

500m Row
3 Rounds

Some rings and Parallel Bar Dips to finish.

Magic Eight Ball · 09-07-2010 1:59pm

Well that was a savage week of training.
I've earned my beer & chocolate now.

smcclaw · 09-07-2010 4:14pm

With deadlifting like that I'd say you've plenty more PRs to get in your squat. Great stuff!

Magic Eight Ball · 09-07-2010 5:01pm

smcclaw wrote: »

With deadlifting like that I'd say you've plenty more PRs to get in your squat. Great stuff!

Here's hoping :pac:
Cheers man.

Magic Eight Ball · 12-07-2010 2:06pm

Squat (70kgs)
8reps x 4sets

Pull-Ups
BW - 8reps x 4sets

Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 5sets

Cable Rows (130Ilbs)
10reps x 5sets

Cable Crunches (160Ibs)
20reps x 3sets

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

Deload.. This is gonna be hard to stick to!

Magic Eight Ball · 13-07-2010 2:19pm

Deadlift (100kgs) - 21reps
500m Row
Deadlift (100kgs) - 15reps
500m Row
Deadlift (100kgs) - 9reps
500m Row

Pull-Ups (Strict C2B) - 5reps
Press-Ups (feet elevated + alternating one foot in the air) - 10reps
5 Rounds

Hanging Leg Raises - 10reps
Kettle Bell Side Bends (28kgs) - 15reps
3 Rounds

Some L-sits & rings to finish.

This is a light week whether I like it or not.. The body isn't having anymore of it.

Magic Eight Ball · 14-07-2010 1:54pm

Front Squat (60kgs)
5reps x 5sets

Gymnastic Ring Dips
BW + 15kgs
5reps x 5sets

Overhead Press (40kgs)
5reps x 5sets

Back Extensions (15kgs)
10reps x 5sets

Cable Crunches (170Ibs)
20reps x 3sets

Some lat pulldowns and L-sit pull-ups to finish.

Magic Eight Ball · 15-07-2010 1:58pm

Kettle Bell Swings (28kgs)
Burpees

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Rack Pulls (partial deadlifts)
140kgs - 5reps
160kgs - 5reps
160kgs - 5reps
170kgs - 5reps
180kgs - 5reps

190kgs - 2reps

200kgs - 5reps

500m Row x 3

Magic Eight Ball · 16-07-2010 2:00pm

5k Row

Cross Trainer (20 minutes)

Light, non-impact day.
Joints have been pretty sore the last week & suffering from broken sleep the last few nights as well.
All the hallmarks of over training (all the alcohol at the weekends probably isn't helping much)

No alcohol for me this weekend, just lots of good food and some TLC.

Thinking about resetting Texas Method starting Monday.

Magic Eight Ball · 19-07-2010 2:44pm

Squat (80kgs)
5reps x 5sets

60kgs - 10reps (high bar)

Weighted Pull-Ups (15kgs)
5reps x 5sets

BW - 10reps

Weighted Parallel Bar Dips (20kgs)
5reps x 5sets

Cable Rows (130Ibs)
8reps x 5sets

Cable Crunches (160Ibs)
20reps x 3sets

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

Crap lifting, pathetic weight!!!
Think I'm mentally fatigued with lifting at this stage! Need a proper break from training.

Magic Eight Ball · 20-07-2010 1:55pm

Deadlift (100kgs)
Push-ups (releasing hands at bottom)

21 - 15 - 9

Burpee Pull-ups - 50reps
Time: 6:51

Magic Eight Ball · 20-07-2010 3:35pm

Common Warning Signs and Symptoms of Overtraining

Washed-out feeling, tired, drained, lack of energy. Check
Mild leg soreness, general aches and pains Check :mad:
Pain in muscles and joints HELL YEAH!!
Sudden drop in performance Check
Insomnia Check
Headaches
Decreased immunity (increased number of colds, and sore throats) Check
Decrease in training capacity / intensity Check

Moodiness and irritability Ask the missus!

Loss of enthusiasm for the sport
Decreased appetite Increased appetite for junk

Increased incidence of injuries. Kinda
A compulsive need to exercise Huh? That's like a good thing haha:cool:

That's a whole lotta 'checks'!
Maybe I should take the rest of the week and weekend off. :mad:

Transform · 20-07-2010 3:38pm

Magic Eight Ball wrote: »

Common Warning Signs and Symptoms of Overtraining

Washed-out feeling, tired, drained, lack of energy. Check
Mild leg soreness, general aches and pains Check :mad:
Pain in muscles and joints HELL YEAH!!
Sudden drop in performance Check
Insomnia Check
Headaches
Decreased immunity (increased number of colds, and sore throats) Check
Decrease in training capacity / intensity Check
Moodiness and irritability Ask the missus!
Loss of enthusiasm for the sport
Decreased appetite Increased appetite for junk
Increased incidence of injuries. Kinda
A compulsive need to exercise Huh? That's like a good thing haha:cool:

That's a whole lotta 'checks'!
Maybe I should take the rest of the week and weekend off. :mad:

agreed man - know when to hold em know when to fold em....

Magic Eight Ball · 21-07-2010 1:53pm

Transform wrote: »

agreed man - know when to hold em know when to fold em....

I'm my own worst enemy in that regard!

Magic Eight Ball · 21-07-2010 1:58pm

Overhead Squat (singles)
30kgs - 1rep
40kgs - 1rep - PR
50kgs - 1rep - PR
50kgs - 1rep - PR
55kgs - 1rep - PR

40kgs - 5reps - Rep PR

Oly Bar - 10reps

Overhead Squat (40kgs) - 5reps
Gymnastic Ring Dips - 5reps
5 Rounds

Weighted Crunches (20kgs)
20reps x 3sets

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

This is how I rest and recover!

G86 · 21-07-2010 2:06pm

Magic Eight Ball wrote: »

Overhead Squat (singles)

55kgs - 1rep - PR

This is how I rest and recover!

:DI think I might be a little bit impressed.......

Magic Eight Ball · 21-07-2010 2:45pm

G86 wrote: »

:DI think I might be a little bit impressed.......

Save it for the bodyweigh one next week :pac:

COH · 21-07-2010 6:54pm

Magic Eight Ball wrote: »

This is how I rest and recover!

Solid. Proper rest is for the weak :cool:

Magic Eight Ball · 22-07-2010 2:32pm

Squat (80kgs)
3reps x 5sets

Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 5sets

Gymnastic Ring Flies (Feet Elevated)
5reps x 5sets

Rack Pulls (partial deadlifts)
(140kgs)
5reps x 5sets

Burpees + Pull-ups
15 - 10 - 5

Magic Eight Ball · 26-07-2010 2:53pm

Squat
65kgs - 12reps (50%)
75kgs - 10reps (60%)
88kgs - 8reps (70%)
100kgs - 6reps (80%)

Decline Push-ups
12reps x 4sets

Overhead Press
30kgs - 12reps (50%)
35kgs - 10reps (60%)
45kgs - 8reps (70%)
50kgs - 6reps (80%)

Cable Row (130Ibs)
12reps x 4sets

Cable Crunches (160Ibs)
20reps x 3sets

Kettlebell Side Bends (28kgs)
15reps x 3sets

Banged out 30 bodyweight dips on the way out the door.

You know you've been strength training far too long when your body considers 8 reps to be a high volume rep range. :pac:

Magic Eight Ball · 27-07-2010 3:24pm

Hang Cleans (50kgs) - 3reps
Pull-Ups - 4reps
8 Rounds

500m Row x 3

Magic Eight Ball · 28-07-2010 2:00pm

Bench Press
50kgs - 12reps (50%)
60kgs - 10reps (60%)
70kgs - 8reps (70%)
75kgs - 6reps (80%)

Pull-Ups (strict)
8reps x 4sets

Stiff Leg Deadlift
65kgs - 12reps (50%)
80kgs - 10reps (60%)
95kgs - 8reps (70%)
110kgs - 6reps (80%)

Back Extensions (15kgs)
12reps x 4sets

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

Cable Crunches (160Ibs)
20reps x 3sets

Pairing back extensions and SLDL's wasn't pleasant.

Magic Eight Ball · 30-07-2010 2:34pm

Deadlift
90kgs - 12reps (50%)
110kgs - 10reps (60%)
125kgs - 8reps (70%)
145kgs - 6reps (80%)

Overhead Squat
30kgs - 12reps (50%)
35kgs - 10reps (60%)
45kgs - 8reps (70%)
50kgs - 7reps (80%)

Gymnastic Ring Dips
10reps x 4sets (BW)

Cable Crunches (15plates)
20reps x 3sets

Got a few new PB's with the overhead squatting.

Magic Eight Ball · 02-08-2010 2:51pm

Squat
55kgs - 5reps
68kgs - 5reps
83kgs - 5reps
95kgs - 5reps
105kgs - 5reps

Bench
40kgs - 5reps
50kgs - 5reps
60kgs - 5reps
70kgs - 5reps
75kgs - 5reps

Weighted Hypers (15kgs)
12reps x 5sets

Barbell Bent-over Row
40kgs - 5reps
50kgs - 5reps
60kgs - 5reps
70kgs - 5reps
80kgs - 5reps

Overhead Squat
40kgs - 3reps
45kgs - 3reps
50kgs - 1rep
50kgs - 1rep
60kgs - 2reps - PR

Cable Crunches (160Ilbs)
20reps x 3sets

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

Some rings, dips etc to finish.

Think I'm gonna go back to the 12/10/8/6 rep range, it's more fun! (meaning it hurts more)

Magic Eight Ball · 03-08-2010 2:32pm

'Fran'
Thrusters (45kgs)
Pull-ups
21 - 15 - 9

(untimed)

Muscle-Ups
3reps x 3sets

Kettle Bell Side Bends (28kgs)
15reps x 3sets

Rowing Intervals
30 seconds work, 10 seconds rest x 10

Didn't time fran cause I wanted a light day + work on full ROM on the thrusters and knew I'd go balls to the wall if I timed it hence defeating the purpose.
It's my excuse and I'm sticking to it.. :cool:

Magic Eight Ball · 04-08-2010 2:21pm

Squat
100kgs - 1rep
110kgs - 1rep

70kgs - 5reps x 5sets

100kgs - 1rep
120kgs - 1rep
130kgs - fail

Cable Row (130Ilbs)
8reps x 5sets

Rack Pulls
140kgs - 5reps
160kgs - 5reps
180kgs - 5reps
180kgs - 5reps
200kgs - 5reps

Parallel Bar Dips (BW)
5reps x 5sets

Wasn't feeling up to doing much today until COH sorted me out with some

Thanks again horse.

Magic Eight Ball · 05-08-2010 2:21pm

Overhead Squat
40kgs - 3reps
45kgs - 3reps
50kgs - 2reps

50kgs - 1rep
55kgs - 1rep

60kgs - 2reps
45kgs - 7reps

Bar - 15reps

Rowing Intervals
20 seconds work, 10 seconds rest x 20 = death!

Magic Eight Ball · 06-08-2010 3:22pm

Deadlift
120kgs - 1rep
130kgs - 1rep
140kgs - 1rep
160kgs - 1rep

190kgs - 1rep - PR

140kgs
5reps x 5sets

Gymnastic Ring Dips & Pull-ups
5reps x 5sets (each)

Gymnastic Ring Push-ups
10reps x 3sets

Cable Crunches (160Ilbs)
20reps x 3sets

10kg PR on the deadlift! Happy days!!
Major props to COH for that PR. His coaching / abuse got the bar where it needed to be. Thanks again horse.

If the bar ain't bending...

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