Miss Piggys Battle for the Big Plates

gymfreak

Monday 7th March-C2
Wasn't in the humour of doing conditioning today so pretty much anything that would of been suggested to me was gonna be met with disapproval.
Good job I had good company:)

Con Block-10mins
Spider Sprints 6 x 130m
This block was only supposed to have 30sec rest so was only too happy to have Henners work in with me, meant we both got a rest of ~45-50 sec:)

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 skinny yellow band pullups
13 rounds in 15.20mins
Up two rounds.
Ive been using a neutral grip for these pullups so gonna switch grip..that should slow me down.

Con Block-10mins
Spider Sprints 6 x 130m
Done with Henners so ~45-50sec rest
(I think we both were taking it a bit too easy of this one:o)

Work Block-15mins
5 DB Snatch e/s 15kg.
Caterpillar Crawl-2 lengths
10 Tuck jump
10 rounds in 15.30mins
Grand:)

Con Block
80kg prowler push with Henners
13 pushes each in 10mins
Handy to have someone else doing this with ya cos it means I don't have to think at all..all I have to do is take my turn..simple:)

Yeh, took it easy on the first two Con blocks...I've no excuse unfortunately...next day!

Inspector Coptoor

You can blame me for slowing you down if you like......

You did make up for it on the prowler though.

gymfreak

Liam Henners257 wrote: »

You can blame me for slowing you down if you like......

Nah..credit where credit is due..fault where fault is due. I just wasn't bothered..next day!:)

gymfreak

Tuesday 8th March-S2
Weight:54.9kg...not a bad weight for a Tuesday.

Deadlifts
60kg x 5
70kg x 5
80kg x 1
85kg x 1
90kg x 1
100kg x 1 (8 sets)
Back to working on singles today, trying to get them moving quicker. They all felt grand, nothing too heavy.

Reverse Hypers
4 x 15 60kg


Alternate situps
3 x 20 with 20kg

DB Bench Press
12.5kg x 8
12.5kg x 8
15kg x 10
15kg x 12
15kg x 12
15kg x 12
15kg x 11
Stupid 17.5s..yet again

Inverted Ring Rows
5 x 12
All unbroken:)

45 degree Side bends
3 x 10/10

Single DB Press
15kg x 12
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8

A few sets of pullups thrown in at random points when I remembered-5,4,5,3

Grand day:)

Will Heffernan

gymfreak wrote: »

Grand day:)

We'll see if you say that tomorrow.

gymfreak

Will Heffernan wrote: »

We'll see if you say that tomorrow.

Don't worry..I'll go easy on you.

Will Heffernan

gymfreak wrote: »

Don't worry..I'll go easy on you.

I will bury you where you stand.

gymfreak

Will Heffernan wrote: »

I will bury you where you stand.

Awh ****...I thought you were gonna help motivate me..I think we both have different ideas about 'motivation'..the aim should be that I get to run YOU into the ground..not the other way around.

Will Heffernan

gymfreak wrote: »

Awh ****...I thought you were gonna help motivate me..I think we both have different ideas about 'motivation'..the aim should be that I get to run YOU into the ground..not the other way around.

You know I am only messing....I am a broken old man...emphasis on old and emphasis on broken...I won't be able for much...I'll just try to keep up with you as best I can.

gymfreak

Will Heffernan wrote: »

You know I am only messing....I am a broken old man...emphasis on old and emphasis on broken...I won't be able for much...I'll just try to keep up with you as best I can.

That's what I like to hear. Much better!!:D

Will Heffernan

gymfreak wrote: »

That's what I like to hear. Much better!!:D

You just do what we agreed tomorrow and we'll both be happy.

G86

Go do that endurance thing will ya, you're looking for something competitive and you're all about the overhead pressing sure:D

gymfreak

Wednesday 9th February-C1

Con Block-10mins
Lateral sprints from the sideline
Every 20secs
Grand

Work Block-15mins
10 Box jump+turn
10 T-pushups
10 16kg Kb upright rows
Lost count of the rounds

Con Block-10mins
Lateral sprints from the sideline
Every 20secs

Work Block-15mins
10 KB Swings 16kg
5 DB press e/s 10kg
2 Lengths of bounding
Lost count again! This is what happens when I'm kept back after work..brain goes to mush!

Conditioning was grand today, although I think Will needs to put in an extra effort on doing some speedwork.:pac:

Went and gave the ladies Muay Thai class a shot.
It's been quite a while since I've done any kind of boxing/kicking so it was quite refreshing giving it a go again...even if I am horrendous and flinch and squeak:D:D Kicks were very strange, not used to kicking with my shins at all. I really enjoyed it, but to be honest the hour went by too quick.

I now have new huge-er bruises on top of my deadlifting bruises...attractive or what!

itsallaboutheL

gymfreak wrote: »

I now have new huge-er bruises on top of my deadlifting bruises...attractive or what!

I'd ride ya.

gymfreak

G86 wrote: »

Go do that endurance thing will ya, you're looking for something competitive and you're all about the overhead pressing sure:D

Hmmm..it seems a bit odd....maybe..when I actually know what it entails..doesn't fully make sense to me

itsallaboutheL wrote:

I'd ride ya.

Not exactly the response I was looking for....but appreciated L :P

Will Heffernan

gymfreak wrote: »

Conditioning was grand today, although I think Will needs to put in an extra effort on doing some speedwork.:pac:

I only had to do enough to beat you on every single sprint...seemed to be plenty enough to me.

gymfreak

Will Heffernan wrote: »

I only had to do enough to beat you on every single sprint...seemed to be plenty enough to me.

It's funny how I didn't notice that..and anyway..I've shorter legs

Will Heffernan

gymfreak wrote: »

It's funny how I didn't notice that..and anyway..I've shorter legs

It is pretty funny actually...because I would of thought you'd have noticed arriving at the end of the sprint slightly behind me on every effort.

gymfreak

Will Heffernan wrote: »

It is pretty funny actually...because I would of thought you'd have noticed arriving at the end of the sprint slightly behind me on every effort.

I was concentrating at the task at hand.

Thursday 10th March-S1

Front squats
20kg x 8
30kg x 5
30kg x 5
40kg x 5 Put wrist wraps on
50kg x 3
50kg x 3 Sets felt grand enough, last rep was always a bit of a struggle
50kg x 3
50kg x 3
50kg x 3

Supported DB RDLs
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
Ouch!

DB situps
10kg DBs
3 x 15
A lot better

Neutral Grip Pullups
Grey band 2 x 12
Red band- 8, 9, 8, 10, 11
Was trying not to 'kick up' any of the reps

Alternating Incline DB Press
10kg x 5
12.5kg x 5
15kg x 7
15kg x 7
15kg x 7
15kg x 7
15kg x 7 Arms were a bit tired this evening

Ab Rollouts
3 x 15

KB Shrugs
24kg KB's
5 x 12

A few pullups thrown in to the mix- 5, 5, 4, 3

Con Block-10mins
Carries and Walks
40kg KBs and 36kg KB's
Couldnt figure out why my grip was a bit off today, must of been the KB shrugs.

Feeling great this week, training and diet are going good:)

Hanley

You know if you're wearing wrist wraps, it's not raw? Right?

gymfreak

Friday 11th March-C2
Weight-54.3kg..lowest I've been in a long time...well I did hit 53.8kg after xmas but that only lasted overnight..and it came with an additional 4kg the next day:P

Con Block-10mins
Linear Sprint Block
Happy out

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 skinny yellow band pullups
12 rounds in 15mins
Switched to an overhand grip on the pullups today, as opposed to neutral.
Might try going back to a red band and doing the pullups uber strict?

Con Block-10mins
Prowler pushes 60kg and 80kg
There were three of us doing this block, so we just rotated the use of the prowlers.
Could of pushed a wee bit harder, was kinda pacing myself.

Work Block-15mins
5 DB Snatch e/s 15kg.
Caterpillar Crawl-2 lengths
10 Tuck jump
9 rounds in 15mins

Con Block-10mins
Linear Sprint Block
Grand

Pullups- 5, 5, 4, 3

Happy out:) On midterm now:D

hotmama

well done

Will Heffernan

gymfreak wrote: »

Friday 11th March-C2
Weight-54.3kg..lowest I've been in a long time...well I did hit 53.8kg after xmas but that only lasted overnight..and it came with an additional 4kg the next day:P

Con Block-10mins
Linear Sprint Block
Happy out

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 skinny yellow band pullups
12 rounds in 15mins
Switched to an overhand grip on the pullups today, as opposed to neutral.
Might try going back to a red band and doing the pullups uber strict?

Con Block-10mins
Prowler pushes 60kg and 80kg
There were three of us doing this block, so we just rotated the use of the prowlers.
Could of pushed a wee bit harder, was kinda pacing myself.

Work Block-15mins
5 DB Snatch e/s 15kg.
Caterpillar Crawl-2 lengths
10 Tuck jump
9 rounds in 15mins

Con Block-10mins
Linear Sprint Block
Grand

Pullups- 5, 5, 4, 3

Happy out:) On midterm now:D

We'll see what you weigh when you get in on Monday

gymfreak

Will Heffernan wrote: »

We'll see what you weigh when you get in on Monday

Ouch...that almost sounds like a challenge..given my track record I can pretty much guess how it'll fair out!

Also, I like to reset myself at the weekends..you know, refuel the body and all that..it's important:P

Hanley

You can do 5 pull ups now?! Sweet!

Nice shins too btw.

gymfreak

Hanley wrote: »

You can do 5 pull ups now?! Sweet!.

I've been getting 5 since January..so it really isn't that sweet....I'm hoping persistance is the key with this one:)

Hanley wrote: »

Nice shins too btw.

..I'm delicate..what do you expect??:)

Saturday 12th March-S2

Deadlifts
60kg x 5
70kg x 5
80kg x 1
85kg x 1
90kg x 1
100kg x 1 (8 sets)
These were absolutely awful..they were like a max-max effort:( Just looked back and I deadlifted the same weight on Tuesday so I'm thinking deadlifting heavyish twice in the same week doesn't work for me.

Reverse Hypers
4 x 15 60kg

Alternate situps
3 x 20 with 20kg

DB Bench Press
12.5kg x 8
12.5kg x 8
15kg x 10 Arms were tired today
15kg x 10
15kg x 12
15kg x 12
15kg x 10
Still:(

Inverted Ring Rows
5 x 12

45 degree Side bends
3 x 10/10

Single DB Press
17.5kg x 8
17.5kg x 8
15kg x 12 Dropped back to 15kg cos my arms were tired and didn't want
15kg x 12 to smack myself in the head with a db:)
15kg x 12

Pullups-5, 4, 3, 3
Going to keep practising the ole pullups daily...I can't be far of 6....I hope:)

Hanley

News just in... 2 heavy deadlift sessions in a week is though. Ground breaking!!!

RE: the pull ups, talk to Will, but if you're going to your max every day wit them, you might be holding yourself back. You wouldn't throw your 5rm on the bench or DL multiple times per week and try to hit it... If you were working towards improvements thru volume you'd pull back a bit on the intensity and up the number of sets....

gymfreak

Hanley wrote: »

News just in... 2 heavy deadlift sessions in a week is though. Ground breaking!!!

RE: the pull ups, talk to Will, but if you're going to your max every day wit them, you might be holding yourself back. You wouldn't throw your 5rm on the bench or DL multiple times per week and try to hit it... If you were working towards improvements thru volume you'd pull back a bit on the intensity and up the number of sets....

Yeh..ya see I only started trying the pullups every day this week. Before that I was trying them twice a week and was getting nowhere doing that aswell. Trying them everyday was actually getting me used to hanging out of the bar and not giving up so easily.

But yes, you have a point..a change of plan may be needed

gymfreak

Monday 14th March
AM-The plan was to go for an 8km easy paced jog. First time running before breakfast and funnily enough it didn't make a difference energy wise..it did take me a good 30mins to will myself out the door without breakfast tho:)
My knee started to feel like it was locking after about 6k, a bit weird cos I really was just jogging lightly, anyway previous experience has taught me to stop immediately when my knee hurts so..
7km in 34.25mins

Afternoon -C1
Con Block
Linear sprints
Did this with Will, took turns one person on other off.
15 efforts

Work Block-15mins
10 Box jump+turn
10 T-pushups
10 16kg Kb upright rows
12 rounds in 15.30mins

Con Block-10mins
Linear Agility Sprint block

Work Block-15mins
10 KB Swings 16kg
5 DB press e/s 10kg
2 Lengths of bounding
Lost count...but it was a lot

Con Block
Spider Sprints
6 x 130m -rest-as long as it took Will to do his

I'm starting to enjoy doing Conditioning again...yay!:)

Pullups-following Hanley's and Will's advice I've switched to
3 x 10 sets

Ladies Muay Thai-gave this a bash again..so far so good..have no idea what we were doing I was just copying..there was a bit of bagwork, padwork and then some technique stuff

gymfreak

Tuesday 15th March
AM-7km run
Knee started to feel a bit odd about 3km in, but it settled pretty quickly. ITB was really tight and sore after so a lot of foam rolling was done:( I'll skip the running for a few days and I'll just keep foam rolling..should sort it right out:)

Weight-54.3kg:)
Afternoon-S1
Was feeling a bit nauseous this afternoon, so just took my time and did the bare minimum.

Front squats
20kg x 8
30kg x 5
30kg x 5
40kg x 5
50kg x 1 Put wrist wraps on
55kg x 1
55kg x 1
55kg x 1
55kg x 1
55kg x 1
First few reps at 55kg were grand enough, although I thought my body was gonna cave in doing the last 2 reps..they were grinders

Supported DB RDLs
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
These felt grand enough

DB situps
10kg DBs
3 x 15

Neutral Grip Pullups
Grey band 2 x 12
Red band- 5 x 12

Alternating Incline DB Press
12.5kg x 5
12.5kg x 5
15kg x 8
15kg x 8
15kg x 8
15kg x 8
15kg x 8

Ab Rollouts
3 x 15
In the last week or two I've really felt the trunk work even though I havent upped reps or weights in it at all. I'm thinking that the stronger my 'trunk/core' gets the more I feel it cos I'm able to do it more correctly if that makes sense.

KB Shrugs
24kg KB's
5 x 12

howtomake

I just tried BB front squats for the first time, I've used db's once before for front squats, but it certainly feels different.

What the heck does a 'supported' db rdl's look like? Youtube no help. It's the supported part that I don't understand.

gymfreak

howtomake wrote: »

I just tried BB front squats for the first time, I've used db's once before for front squats, but it certainly feels different.

The front squats hurt my wrists the first time I did them but after that never annoyed my wrists at all. I do a few stretches that I was shown for my wrists in between the sets to help with my flexibility.

howtomake wrote: »

What the heck does a 'supported' db rdl's look like? Youtube no help. It's the supported part that I don't understand.

Supported just means that my back leg is propped up on a bench, front leg straight with a slight bend, a DB in either hand and back leg bent resting on a bench..does that make sense..

gymfreak

Wednesday 16th March-C2
Didnt go for a run this morning even though it was real sunny out:( Too many aches and pains from running yesterday and I didn't want to do anything stupid.

Con Block-10mins
Carries and Sprints
40kg KBs

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 red band pullups
Switched back to the red band to try and do the pullups stricter..didn't really work out too good tho.:(
My left ankle was also very wobbly, wasnt liking the 1leg squats at all.

Con Block-15mins
Carries and Sprints
40kg KBs

Work Block-15mins
5 DB Snatch e/s 15kg.
Caterpillar Crawl-2 lengths
10 Tuck jumps
9 rounds in 15mins

Turns out that the reason I was getting a pain in my knee when I started running again is because the tracking is slightly off and cos my ITB is a little tight....BUT..it doesn't mean I have to stop running:D Just have to actually foam roll and do some stretches..and next time I go for a run(tomorrow or Friday) I'll just stop every km or so and stretch it out:)

gymfreak

Thursday 17th March
Shock, horror...a rest day..I know, I even surprised myself

Friday 18th March-S2
AM- went for a nice 10km run, weather was gorgeous and my knee held up pretty well..so I'm happy. Had to stop a good few times and stretch cos I could feel it getting tight and making me run weird, started getting weird tingles at the sides of my shins aswell..strange..

Gonna try do a run once a week, purely cos I enjoy doing it, but I'm certainly not a runner..if I was to try run a few days a week I would get bored... really quickly.

Deadlifts
60kg x 5
70kg x 5
80kg x 1
90kg x 1
100kg x 1 (8 sets)
Same weights again..grand enough..I did hurt my ribs on one of the reps tho

Reverse Hypers
4 x 15 60kg

Alternate situps
3 x 20 with 20kg

DB Bench Press
12.5kg x 8
12.5kg x 8
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12
I've stopped bothering even trying the 17.5kgs

Inverted Ring Rows
5 x 12

45 degree Side bends
3 x 10/10

Single DB Press
15kg x 12
15kg x 12
15kg x 12
17.5kg x 8
17.5kg x 8

Pull ups
10 sets of 3

I did a good bit of drinking and eating this week...and I enjoyed it immensely..time to get back on track though..I know I'm testing soon aswell:(

howtomake

Thanks for the tip off, I'll be 'playing' with our scuba tanks for working my grip. They are heavy and awkward, not to mention I have to lift them around the place anyway over the summer.

gymfreak

Saturday 19th March-C1

Con Block
Prowler pushes
40kg and 80kg
16 pushes in 10mins

Work Block-15mins
10 Box jump+turn
10 T-pushups
10 16kg Kb upright rows
11 rounds in 15mins
Down a round..I blame the jumping

Con Block-10mins
Worked in with the team conditioning for a bit,
2 x 5mins blocks
40kg and 80kg prowler pushes
40kg KB carries

Work Block-15mins
10 KB Swings 16kg
5 DB press e/s 10kg
2 Lengths of bounding
14rounds in 16mins
My back wasn't sore doing the bounding today so was was able to fly through it..might up the KB swings to 24kg next time

Con Block-10mins
40kg and 80kg prowler pushes
17 pushes in 10mins

Pullups
10 sets of 3
Much stronger today, compared to yesterday.

It's been a wee while since I had to push the prowler..so was easing myself back into it today..sometimes ya just need a break from things and then your happy to get back to it.:)

I enjoyed that today!


Afternoon:
In flying form today, got everything I was supposed to get done early so went for a run.
7km in 35.10 Nice pace and not as many stretching stops as yesterday

gymfreak

Monday 21st March-S1

Front squats
20kg x 8
30kg x 5
30kg x 5
40kg x 5
50kg x 5 Put wrist wraps on
50kg x 4 ..I may have chickened out
50kg x 5
50kg x 5
50kg x 5
Yuck, yuck, yuck..these sets were really hard. I think the biggest problem is actually the breathing..takes me a while to catch my breath between reps

Supported DB RDLs
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8

DB situps
10kg DBs
3 x 15

Neutral Grip Pullups
Grey band 2 x 12
Red band- 5 x 12 (a bit of donkey kicking in the mix too)

Alternating Incline DB Press
12.5kg x 5
12.5kg x 5
15kg x 8
15kg x 8
15kg x 8
Was getting slagged over only using 15kg..I gave a good defence on my behalf..before being proved wrong..this time
17.5kg x 5
17.5kg x 5:)Finally

Ab Rollouts
3 x 15

KB Shrugs
24kg KB's
5 x 12

Con. Block-10mins
Lateral sprints from sideline
Every 20 secs

More pullups
10 sets of 3

Muay thai

2x
Skipping
Punch bag combinations

Padwork-some kind of a flick kick at the knee
I keep kicking more with my foot instead of my shin

15mins
100 leg kicks
300 punches

I really enjoy kicking and punching objects that can't hit me back.

Conditioning tomorrow:)

Hanley

gymfreak wrote: »

I really enjoy kicking and punching objects that can't hit me back.

You should hit me. I'm pretty much useless at trying to hit things.

Will Heffernan

gymfreak wrote: »

Monday 21st March-S1

Front squats
20kg x 8
30kg x 5
30kg x 5
40kg x 5
50kg x 5 Put wrist wraps on
50kg x 4 ..I may have chickened out
50kg x 5
50kg x 5
50kg x 5
Yuck, yuck, yuck..these sets were really hard. I think the biggest problem is actually the breathing..takes me a while to catch my breath between reps

That was my fault...I shouldn't be around you in the gym...it was probably me taking your breath away.

Supported DB RDLs
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8

DB situps
10kg DBs
3 x 15

Neutral Grip Pullups
Grey band 2 x 12
Red band- 5 x 12 (a bit of donkey kicking in the mix too)

Alternating Incline DB Press
12.5kg x 5
12.5kg x 5
15kg x 8
15kg x 8
15kg x 8
Was getting slagged over only using 15kg..I gave a good defence on my behalf..before being proved wrong..this time
17.5kg x 5
17.5kg x 5:)Finally

Ab Rollouts
3 x 15

KB Shrugs
24kg KB's
5 x 12

Con. Block-10mins
Lateral sprints from sideline
Every 20 secs

More pullups
10 sets of 3

Muay thai

2x
Skipping
Punch bag combinations

Padwork-some kind of a flick kick at the knee
I keep kicking more with my foot instead of my shin

15mins
100 leg kicks
300 punches

I really enjoy kicking and punching objects that can't hit me back.

Conditioning tomorrow:)

I'll do that with you...expect more breathlessness...with or without the conditioning.

Will Heffernan

Hanley wrote: »

You should hit me. I'm pretty much useless at trying to hit things.

True.

gymfreak

Will Heffernan wrote: »

That was my fault...I shouldn't be around you in the gym...it was probably me taking your breath away.
.

Yes..that was it..I was also weak at the knees..that's why I failed that rep frontsquatting.

Will Heffernan wrote: »

I'll do that with you...expect more breathlessness...with or without the conditioning.

Excellent...although breathlessness..hmm..doesn't really happen when I'm trying to go easy on an old man.

Hanley wrote:

You should hit me. I'm pretty much useless at trying to hit things.

Well...I'm not one to say no to an offer.

Inspector Coptoor

gymfreak wrote: »

Well...I'm not one to say no to an offer.

not to chocolate anyway!

Will Heffernan

gymfreak wrote: »

Yes..that was it..I was also weak at the knees..that's why I failed that rep frontsquatting.

Just as I thought.

Excellent...although breathlessness..hmm..doesn't really happen when I'm trying to go easy on an old man.

I was going to say...watch your mouth young lady or I'll put you over my knee...but thought that would only encourage you.

Well...I'm not one to say no to an offer.

So we're a go then for later so?

Will Heffernan

Liam Henners257 wrote: »

not to chocolate anyway!

I need chocolate.

gymfreak

Will Heffernan wrote:

I need chocolate.

Melted chocolate is the way to go...for numerous reasons....I suppose it would be helpful too with your new self inflicted dental problems.

Tuesday 22th March-C2

Con Block-10mins
Spider sprints 6 x 130m with 1 min rest
..faster than the speed of lightning is my sprinting...true story

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 red band pullups
12 rounds in 15.10
Did the pullups super strict with overhand grip..they felt easy today

Con Block-10mins
Spider sprints
6 x 130m with 1 min rest

Work Block-15mins
5 DB Snatch e/s 15kg.
Caterpillar Crawl-2 lengths
10 Tuck jumps
9 rounds in 16mins
A bit slower but that was down to abuse being hurled at me and me defending myself

Con Block-10mins
80kg prowler pushes worked in with one of the lads
13 pushes each in 10mins
Grand...It's funny tho, cos I know if I was to do this block by myself that my ****ness in timing rests means that it would feel much harder..suffice to say I need someone else to set the pace for me so I don't get lost.

Pullups
10 sets of 3
These were feeling strong again today.

gymfreak

Wednesday 23rd March-C1

Con Block
40kg Prowler pushes
23 pushes in 10mins
This was actually handy, had someone timing the rest periods so I had to do nothing but go when they said...I like simplicity:)

Work Block-15mins
10 Box jump+turn
10 T-pushups
10 16kg Kb upright rows
14 rounds in 16mins
Flew through this today..up 2 rounds

Con Block-10mins
Sprint block upstairs
[Halfway out sprawl and back, fullway out sprawl and back] x 2 on the nimute.
Grand:)

Work Block-15mins
10 KB Swings 24kg
5 DB press e/s 10kg...felt easy
2 Lengths of bounding
11/12 rounds in 15.30mins..not too sure which
Used the 24kg KB for the first time...definitely not as easy to toss up:(

Con Block-10mins
Lateral sprints and sprawl from the sideline.
Every 30 secs
Nice and handy..only taking about 9secs..so lots of rest:)

Pullups
10 sets of 3
Been doing them everyday, and they're feeling pretty grand.

Happy out! Strength tomorrow.

gymfreak

Thursday 24th March-S2
Weight-54.0kg

Deadlifts
60kg x 5
70kg x 5
80kg x 1
85kg x 1
90kg x 1
100kg x 1..I lifted my ass first on this one:(
100kg x 1
105kg x 1..same for this one..damn
105kg x 1
105kg x 1
105kg x 1
90kg x 3 x 3
I'd noticed I'd started lifting the bar a bit differently lately whilst attempting to be fast at the reps:(..damn


Reverse Hypers
5 x 15 60kg

Alternate situps
3 x 20 with 20kg

DB Bench Press
12.5kg x 8
12.5kg x 8
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Inverted Ring Rows
5 x 12

45 degree Side bends
3 x 10/10

Single DB Press
15kg x 12
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8

Pull ups
10 sets of 3

Flying form this week:)

gymfreak

Friday 25th March-C2

Con Block-10mins
100kg prowler pushes
12 pushes in 10 mins
was resting about 10secs inbetween each effort

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 red band pullups strict and with OH grip
12 rounds in 15mins

Con Block-10mins
100kg prowler pushes
Tried this one a bit different, kept my arms locked out straight on the way out and then leaned into the prowler on the way back. Felt easier and quicker and my legs didn't hurt as much as they did in the first block
13 pushes in 10.20
resting 15secs between each effort

Work Block-15mins
5 DB Snatch e/s 15kg...I like these
Caterpillar Crawl-2 lengths
10 Tuck jumps
9 rounds in 15.30mins

Con Block-10mins
100kg prowler pushes
12 pushes in 10.30mins
Resting a good 15-20sec between efforts.Slower then the first two attempts.

Pullups
10 sets of 3

Enjoyed that, but am fairly wrecked now.

itsallaboutheL

You're crazy

gymfreak

Saturday 26th March-S1
Weight=53.3kg
Hmm..that's the lowest I've ever been and I did a fair bit of eating this week..strange. I'm kinda curious to see what it'll be come Monday:)

Front squats
20kg x 8
30kg x 5
30kg x 5
40kg x 5
50kg x 1 Put wrist wraps on
55kg x 1
56kg x F..I chickened out, felt like I could of got it but didn't try hard enough
56kg x F...nope
55kg x 1
55kg x F:(
Just wasn't happening so we backed off and went for
40kg x 5 x 5

Supported DB RDLs
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8

DB situps
10kg DBs
3 x 15

Neutral Grip Pullups
Grey band 2 x 12
Red band- 5 x 12 (a bit of donkey kicking in the mix too)

Alternating Incline DB Press
12.5kg x 5
12.5kg x 5
15kg x 8
15kg x 8
17.5kg x 5
17.5kg x 5
17.5kg x 5

Ab Rollouts
3 x 15

KB Shrugs
24kg KB's
5 x 12

Pullups
10 sets of 3