Miss Piggys Battle for the Big Plates

G86

gymfreak wrote: »

And the deadlifting is uber light..so it's nothing big at all!

Oooh, get you!:p

gymfreak

I disgracefully decided not to train today:eek:. Sure, it's nearly Xmas so I'm using that as my excuse. Everyone needs a bit of down time.. I'm just taking mine early:D:D

Back on track next week...I swear! I'll also have sworn off all the choc by then...far too many boxes of chocs have come my way over the past few days....eek

gymfreak

Wednesday 21st December

Had somewhere to be today so really had to cut this session short:(
Finishing up for the hols tomorrow so won't be able to train tomorrow and shall be hungover on Friday...so really I've wasted the week away:( Not like me at all..and I'm annoyed by it..grrr!


Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs
x2

Squats
20kg x 8
20kg x 8
35kg x 5
50kg x 3
57kg x 10
57kg x 10
57kg x 10
57kg x 10...grand enough:)

Bench
20kg x 12
25kg x 12
37kg x 10
37kg x 10
37kg x 10..happy enough


Pullups
no time

Deadlifts
No time


Hanging Leg Raises
3 x 10

DB Side Bends
no time

Bicep Curls
3 x 10
7.5kg DB's

Had to skip half the session but really just needed to get the squats done.

gymfreak

Saturday 24th December-C1
Had to train in Northwood today.

Yeh...I'm actually still annoyed at the absolute disgrace of a training week I had...by far the worst one in the year.
I've already fully made up my mind to get the nutrition on track at the start of next week because I've been all over the place for weeks now of **** eating..really don't feel great when my eating is off track and training never goes great either

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps....smashed my leg off the bar AGAIN today...OUCH!!!!!!
Scap push ups
Leg swings
YTWs
x2

X-Trainer level 10
10mins

Con Block-10mins
Bike-Level 7
Keeping the rpm above 80
4.64km in 10mins

Work Block 1-15mins
5 Goblet Squat 27.5kg
10 DB Pushups rows 7.5kg
10 rounds in 15mins....up 2 rounds:)


Con Block-10mins
Bike-level 6
Different bike to the first block, tried to stay at level 7 but only lasted 2.30mins...was dying..went to level 6 for the rest..more manageable
4.36km in 10mins

Work Block-15mins
10m Bounding
10m Catapillar Walks
Didn't have my yellow lines to show me where 10m was so just guessed
13 rounds in 15mins
Catapillar walks really took it out of me today

Con Block-10mins
Bike-level 7
Same bike as the first block..just to check
Steady state cardio can be uncomfortable despite what people say
4.61km in 10mins

10mins eaaaaasy Xtrainer-level 6

Stretching

gymfreak

Sunday 25th December
Run-35mins
Right knee started twinging/get really tight after 15mins so I attempted to take a short cut home.....eeehhh. not really all that good with directions...so it didnt really work out, ended getting myself lost in a cul de sac and had to just retrace my steps home.

Both knees and my right ankle got extremely sore after 35mins so walked the last bit home.:o Dammit...running is soooo enjoyable if it wasnt for all the aches and pains..and by God that wind out there was vicious today.

Foamrolling is on the cards later:o Santa got me a rumble roller...why, I do not know!

gymfreak

Tuesday 27th December
Well...yeh, true to form the annual Xmas fat gain has happened again:o:o
Weight: 57.5kg:o

Going to follow a VLCD with plenty of protein for the next 4weeks and see where it gets me/how I feel. I'll keep doing my 2 Strength and 2 Conditioning a week and then just add in as much LIT as I can. Back to doing the 20mins steady state cardio at the beginning of sessions too...time to do everything properly again..the way I supposed to!

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs
x 3

Squats
20kg x 8
20kg x 8...hip flexors sore so foamrolled
35kg x 5
50kg x 3
61kg x 8
61kg x 8
61kg x 1 + F
61kg x 8
61kg x 8
61kg x 8...they were really, really tough. Took ages too, had to take good long rests in between each set

2nd set

https://www.youtube.com/watch?v=7HWeqO2Mfb0

Bench
20kg x 12..hip flexors were spasm-ing
25kg x 12
30kg x 5
35kg x 5
41kg x 5
41kg x 5
41kg x 5

Pullups
3, 3, 3, 3, 3, 2, 2
Pullups have been all over the place recently, havent been able to follow the proper progression cos everytime I got fatter/ heavier..making them harder
Just gonna go for sets of 3 for the next session..if I can:)!

Deadlift
60kg x 5
60kg x 5
Smashed the bar off the cut I had from whacking myself whilst doing hurdle steps the other day..so gave up there..I don't like blood

Stiff Leg Deadlift..bar on the ground
60kg x 12...tough enough
60kg x 12
60kg x 12
60kg x 12
60kg x 10

Overhand BB holds
69kg x 30sec
69kg x 25sec
69kg x 25sec..my poor hands

X-Trainer-20mins




Total:792kcal..yeh, ridiculously ridiculously low..but I'm UBER stuffed from Xmas junk

Fat: 30g

Carbs:13g

Protein:141g Most protein I've ever consumed in a day

Turbo_diesel

gymfreak wrote: »

Sunday 25th December
Run-35mins
Right knee started twinging/get really tight after 15mins so I attempted to take a short cut home.....eeehhh. not really all that good with directions...so it didnt really work out, ended getting myself lost in a cul de sac and had to just retrace my steps home.

Both knees and my right ankle got extremely sore after 35mins so walked the last bit home.:o Dammit...running is soooo enjoyable if it wasnt for all the aches and pains..and by God that wind out there was vicious today.

Foamrolling is on the cards later:o Santa got me a rumble roller...why, I do not know!

Santy got me a rumble roller as well. Did you get the blue one? Bloody sore on the back!

Mooo

give me a heads up when youre thinking of a triathalon changeover

am planning to do gaelforce next year. oh the fear!

gymfreak

Turbo_diesel wrote: »

Santy got me a rumble roller as well. Did you get the blue one? Bloody sore on the back!

Yup, a blue one...but..I...eh...have yet to use it! My squishy white foam roller causes enough pain as is!!

give me a heads up when youre thinking of a triathalon changeover

am planning to do gaelforce next year. oh the fear!

Im gonna spend some time getting better at swimming over the summer..so a triathalon will definitely be on the cards!! Swimming is the only thing holding me back tbh.

Gaelforce? Wow, just looked it up..have to admit it looks like great craic altogether! How's the rowing going for ya?

itsallaboutheL

https://www.youtube.com/watch?v=wg1QHX5fX7k

gymfreak

itsallaboutheL wrote: »

Okay....

gymfreak

Wednesday 28th December-C1
Weight-56.3kg...wahoo, water be gone!:D

Spin Bike-20 mins

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs

Con Block-Sprints
50m sprints, every 30 sec
10mins...incredible slow today:o~10 sec a sprint

Work Block 1 - 15mins
5 e/s DB Lunges 12.5kg
10 DB Curl and Press 5kg
11 rounds in 15mins....wahoo, up a round and my arms werent even killing me:)

Con BLock-Sprints
50m sprints, every 30 sec
10mins

Work Block 2 - 15mins
Barbell Complex-30kg..upped the weight here
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
16rounds in 15mins...

Could possibly go faster, just rested between reps cos I didnt want to kill my self with the pushpress-backsquat transition..wanted to make sure my arms were rested before trying each time:o...probably daft..but hey:)

Con Block - Sprints
50m sprints, every 30 sec
10mins..was pretty tired near the end of this

Neutral Grip Pull ups
Red band 7 sets of 5..just to grease the groove

Stretching:)

I'm very tempted to add in an extra conditioning session this week and next..just whilst I'm on hols..or to just add in extra steady state stuff to get rid of the Xmas fatness.....

I'll update the food later:)

Inspector Coptoor

I'll be back up in Dublin next week if you want someone to do a conditioning session with.
I'll go up to you. Would like to check out Morton.

Mooo

itsallaboutheL wrote: »

its the sock on her arm thats weighing her down....

gaelforce looks like heaps of fun, espec because i dont want to do the swimming part!
best website for comps http://www.irishtriathlon.com/

gymfreak

Liam Henners257 wrote: »

I'll be back up in Dublin next week if you want someone to do a conditioning session with.
I'll go up to you. Would like to check out Morton.

Ahhh now, I'd only end up running ya into the ground:P I'm attempting to turn myself back into my original conditioning machine-ness!!:D

Thursday 29th December
Weight-55.7kg Still moving in the right direction

Cant squat on Saturday as the gym will be closed so need to do that tomorrow. Decided to leave off the conditioning today as I'm quite sore-triceps, back and ass. I'll condition in Northwood on Sat instead.

Loads of foamrolling

X-trainer-20mins

Bike-20mins

Stretching

Wasnt feeling the may west so left it at that.

Inspector Coptoor

gymfreak wrote: »

Ahhh now, I'd only end up running ya into the ground:P I'm attempting to turn myself back into my original conditioning machine-ness!!:D

Is that a yes or a no? :-)

gymfreak

Liam Henners257 wrote: »

Is that a yes or a no? :-)

Have you not still got that gimpy knee?:D:P

Reason I'm asking is cos I'm trying to be UBER good at the moment, diet and training wise so I'd wanna stick to the conditioning Will gave me to do.

You know me, I like structure...any deviations and I'm a lost cause:P

But sure, if ya fancy doing one of my sessions with me, absolutely!!

Will Heffernan

We will have a 2011 review and make a new plan for 2012.

Inspector Coptoor

Sound, sure I'll do a Heff Special Conditioning Session with you at some stage next week.

Did 250m rowing intervals x 10 today
Two 10' con blocks
& worked up to 80kg for 5 sets of front squats.

Knee is sore all the time but the leg hasn't fallen off yet!

Inspector Coptoor

Sound, sure I'll do a Heff Special Conditioning Session with you at some stage next week.

Did 250m rowing intervals x 10 today
Two 10' con blocks
& worked up to 80kg for 5 sets of front squats.

Knee is sore all the time but the leg hasn't fallen off yet!

gymfreak

Will Heffernan wrote: »

We will have a 2011 review and make a new plan for 2012.

Excellent!

Excitement..can't help it!:)

gymfreak

Friday 30th December
Weight-55.8kg

Spin Bike-20mins

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs
x2

Squats
20kg x 8
20kg x 8
40kg x 5
55kg x 3..these were hard
65kg...was supposed to do these for 6 x 6 today but I knew it wasnt going to happen.It wasnt like it felt tough, head was away with the fairies and body was just too tired.

Thinking back, I could probably nearly completely put this down to the fact that I've been dieting last few days. Worse still, been trying to keep my protein high so was trying to drink protein drinks...don't think my body likes them..at all..ended up puking yesterday afternoon and again this afternoon and then not wanting to eat...so kcals were ending up ~800 or so. So basically a ridiculously ridiculously low amount of kcals..obviously I was gonna be ****.

So..lesson learnt, get kcal back up to 1200-1400, skip the protein drinks and eat more meat, fish and eggs. Simple:)

Pull Ups
10 sets of 3:) Getting back on track!

Bench
20kg x 8
25kg x 8
30kg x 3
35kg x 3
39kg x 6...was trying for 8's
39kg x 6
39kg x 5 + a pinning

Deadlift
60kg x 5
65kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
90kg x 1..chuffed they're looking prettier:)
90kg x 1
90kg x 1
90kg x 1
90kg x 1..reverted back to my old way
90kg x 1

Hanging Leg Raises
5 x 10

DB Side Bends
22.5kg x 10/10
22.5kg x 10/10
22.5kg x 10/10
22.5kg x 10/10
22.5kg x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Hanley did my fats for me today just so I'd know exactly where I'm standing...and yup..could of pretty much guessed the results...up a colossal amount since before the comp in November...so motivation to train is at an all time high:)

gymfreak

Saturday 31st December-C1

Weight: 55.2kg
There is a wee chance that it isnt the protein drinks making me sick..think I may have got a bug or something cos was feeling nauseous again this morning:(

Waited a few hours..wanted to go train instead of eating for the day...so tried a bit of con and was just gonna see how it went. Started feeling great half way through:)

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps....smashed my leg off the bar AGAIN today...OUCH!!!!!!
Scap push ups
Leg swings
YTWs
x2


Con Block-10mins
Rower
1km warm up
200m row/45 sec rest
1.47.8
2. 48.8
3. 49.5
4. 48.6
5. 48.8

Work Block 1-15mins
5 Goblet Squat 27.5kg
10 DB Pushups rows 7.5kg
10 rounds in 14.50mins...same:) Chuffed cos I really wasnt feeling great so didn't think I'd be up to much

Con Block-10mins
1km easy row
200m row/ 45sec rest
1.48.1
2.49.3
3.48.8
4.48.4
5.49.7....my legs were sore

Work Block-15mins
10m Bounding
10m Catapillar Walks-I actually can't do a full 10m without having to stand up and shake out my legs...poor hamstrings
12 rounds in 15mins

Con Block-10mins
1km easy row

....gym closed. I owe myself 1 Con Block!!

gymfreak

Tuesday - 3rd January

Weight-....eeeeeeeeem, yeh...the weekend happened

Euuuugh, things have really been all over the place lately, started dieting last week, then I started feeling unwell alot..eating and training took a nosedive and I'm still not feeling the may west:( I've a funny feeling the sickness is self inflicted though:( from going from eating too much sugar to getting too strict on the diet too soon.

Attempt number 2 now:) Fngers crossed!!!

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs
x2

Squats
20kg x 8
20kg x 8
40kg x 5
50kg x 3
65kg x 6..very hard
65kg x F, F ....dunno what to say:(
50kg x 3...

Decided to leave the squats..and came back later
20kg x 5
20kg x 5
40kg x 5
45kg x 5
50kg x ...couldn't get the bar placement right on my back..was lobsided..had been in the gym HOURS and was starving so left it....any bit of concentration I had was long gone!


Bench
20kg x 12
25kg x 12
30kg x 5
35kg x 5
43kg x 3
43kg x 2 + a pinning
43kg x 2
43kg x 2
43kg x 2..tough

Pullups10 sets of 2....technically I should be able to call them weighted pullups cos of my extra weekend feed?!?!?

Deadlift
Had to actually put on football socks today cos on the mess my legs are in!
60kg x 5
65kg x 5
65kg x 5
70kg x 5
75kg x 3
75kg x 3
75kg x 3

https://www.youtube.com/watch?v=tw29CCGnJGg

Stiff Leg Deadlift..bar on the ground
60kg x 12
60kg x 12
60kg x 12
60kg x 12
60kg x 12
I'll up the weight next day

Overhand BB holds
69kg x 30sec
69kg x 30sec
71kg x 30sec


Not sure what's going on with the squatting, think we'll probably have to back off a little and maybe try the ending 2week cycle over again...just haven't been feeling great lately..dammit!

Red Cortina

Hope you feel better soon:)

Will Heffernan

You sound like you need a holiday

itsallaboutheL

Sure look at the amount of volume your doing on the three competition lifts, the extra con sessions, calorie restriction, ****ing about with hockey balls..

tis hardly rocket science.

Hanley

itsallaboutheL wrote: »

Sure look at the amount of volume your doing on the three competition lifts, the extra con sessions, calorie restriction, ****ing about with hockey balls..

tis hardly rocket science.

If she listens to you two bozos after me moaning the same for the last month I'll kill her if she doesn't kill herself thru volume first.

the drifter

Needs more pizza me thinks..

Inspector Coptoor

needs more rest days

Hanley

the drifter wrote: »

Needs more pizza me thinks..

...doubtful after the xmas she probably had scoffing choc!

gymfreak

itsallaboutheL wrote: »

Sure look at the amount of volume your doing on the three competition lifts, the extra con sessions, calorie restriction, ****ing about with hockey balls..

tis hardly rocket science.

Whoops.:o

When you put it like that...point well and truely taken.:o

Liam Henners257 wrote:

needs more rest days

BUT...in fairness I've trained no more than 4 times a week the last 3 weeks?!?! And everything still was to some degree of ****ness

doubtful after the xmas she probably had scoffing choc!

That's another whoops.


Okay...there is a sliight possibility I might be seeing sense. Let's just clarify...2 strength and 2 conditioning a week is presumeably fine.

And the hockey..really?...I dont do much so I'm not tiring myself out??

But points well made..new year and all that...could possibly be the end to some of my stupidity:)

Glowing

Just to share my experiences Gymfreak (may or may not help)- if I go over 2 strength and 2 condition sessions, generally I start to feel like crap. Took a bit of trial and effor to figure that out! The *one* time I obviously overtrained prior to taking a holiday, I felt nauseous and had a headache for about 3 days. Completely lost my appetite too which is UNHEARD of for me!

I know everyone is different and generally you seem to be able to handle a much bigger volume of training than me (and much heavier!) - but just the symptoms seem to be similar enough. I don't know how you do all that training on a calorie deficit to begin with :-O

Why don't you give yourself a week off training (not even the diet part, just the training) and re-asses how you feel then?

gymfreak

**I feel like there has been a mini-intervention**:D

All the points that people have made have been well and truely taken on board(except Drifter's). I've already had a chat with Will and Hanley about it so things are ready to be put back into order.

Think I was just finding it hard to understand the concept of a bit of rest and recovery; I've always done some sort of activity 6/7days a week for yeeeeears and then was able to punch through 6 sessions a week for most of this year but looks like things have finally caught up on me and a step back is definitely in order:)


Wednesday 4th January-C2
Con Block-Sled push
20 m Sled push +10kg
10 up and back in 10mins ...same
Legs were fairly jelly-ish after

Work Block 1 - 15mins
5 e/s DB Lunges 12.5kg
10 DB Curl and Press 5kg
11 rounds in 15mins...same

Con Block - 10mins
20 m Sled push +10kg
9 up and backs in 10mins:( I wanted 10 but was really outta breathe and sore at the 2min mark

Work Block 2 - 15mins
Barbell Complex-33kg..upped the weight here
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
15 rounds in 15.20mins..starting to get a bit more confident at this one and really liking it cos its putting me under a bit of pressure confidence wise. Might up the weight a teeny bit again next day

Con Block - 10mins
20 m Sled push +10kg
9 up and backs in 10.30mins ....shoulders were just burning


Red Band Pullups
10, 8, 9, 6, 8

Stretched and foamrolled glutes and hamstrings.

I enjoyed that session:) I like getting pushed outta my comfort zone a bit and the sled and the barbell complex do that.

the drifter

my point was for the amount of training you need more kcals....or for the kcals your on less training...but hey...i know nothing anyways so ignore me

Inspector Coptoor

And so the solution is?

You could do worse than to do one strength & one con session next week, with 1 30 min walk if you get bored & 2-3 20-30 minute sessions on your foam rolling & stretching.

Hanley

Liam Henners257 wrote: »

And so the solution is?

You could do worse than to do one strength & one con session next week, with 1 30 min walk if you get bored & 2-3 20-30 minute sessions on your foam rolling & stretching.

She could do worse, but she could do a hell of a lot better too. I don’t think you get the psychology of what’s going on. It’s the first time she’s ever not been able to recover because she’s now working at a level where that can’t occur. And she’s not just training to train anymore, there’s specific goals and chasing them leads to a much higher systemic stress level.

Doing something differently for a week won’t make a single bit of difference. A much more integrated and almost entirely new approach to how she approaches training is what’s needed.

Completely reassessing why she trains, how she trains, the demands it places on her and what she needs to do to work within recuperative abilities are what she’s going to have to do. Both myself and will have said multiple times for her to back off a bit to recover, but she always comes back training harder afterwards, which just puts her further into the hole. I think everyone involved is starting to cop on as to why it’s all going tits up tho. It’s not just a case of too little recovery.

It’s volume, it’s intensity, it’s kcal levels, it’s emotional stress (training and real life), it's sleep (I know for a fact her sleeping patterns are completely f*cked), and it's whole host of other factors. But, if ya don’t know someone then you can’t really judge how that stuff’s effecting them and while everyone obviously has her best interest at heart (and some appear just to want to jump on the bandwagon), "resting" won’t fix anything long term and this problem would only be discussed again in 3 months time.

EDIT: ...that's a reworded version of an email I sent her which she asked me to post here

gymfreak

Yup. I think Hanley fairly hit the nail on the head in his post.:)

I AM going to step back completely and do what I'm told without adding in anything.

I think I'm going to give up on the hockey too for the next while and just train the way I like to train doing the strength stuff and the con stuff and just stick to the volume that I'm told.

I doubt I'll do any competing this side of the Summer, I do still want to compete and will compete but I just wanna get back into the groove of training cos I enjoy it rather than training for a competition as I end up getting a wee bit stressed over it. I don't think I gave myself enough 'downtime' in between the last two competitions so I'm pretty happy to do that now.

I'm going to see if I can finish out Hanley's squat cycle cos it annoys me hugely not finish things..but we've already decided that if I amn't feeling it next day then we're just gonna kill it. There's no point if I'm just not in the groove.

Will has said that he'll have a program in place for me in the coming weeks so I'll get onto that when it's done:)

I'm actually pretty happy to be chilling a bit:)
********PLEASE remind me I said that if I start messing again:D:D...I just forget!

gymfreak

Saturday 7th January
Weight-54.9kg

Spin Bike-10mins

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs
x2

Squats......Third time (semi) lucky
20kg x 8
20kg x 8
35kg x 5
50kg x 3
Supposed to be 65kg 6 x 6
65kg x 6
65kg x 6
65kg x 6
65kg x 6...forgot to wear wraps for this set..realised mid-way through
65kg x 3..and then the bar rolled..couldnt balance so let it down.
65kg x 1..and then...fail!

Pull Ups
Damn pullups. Arms were just wrecked
3, 3, 3, 2, 2, 2, 2, 2, 2, 2

Bench
20kg x 12
25kg x 12
39kg x 8..tough
39kg x 7 and a pinning
39kg x 6

Deadlift
I left the deadlift to last as there were no free platforms so was pretty tired doing it
60kg x 5
60kg x 5
65kg x 5
70kg x 5
70kg x 5.didn't go any higher cos I could feel I wasn't in the right position.

Hanging Leg Raises
5 x 10

DB Side Bends
22.5kg x 10/10
22.5kg x 10/10
25kg x 10/10
25kg x 10/10
25kg x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

gymfreak

Sunday 8th January-C1

Weight: 54.8kg:)
Northwood again today

Mobility
Squat rack in use so changed the warm up a tad
Reverse Lunges
Scap push ups
Leg swings
YTWs 2.5kg
Sumo Squats
Groin Rotations...and iccck horrible bone grinding noises on both sides
x3


Con Block-10mins
Bike-Level 7
Did it at a constant-ish pace for first 7mins then went hell for leather after that
4.82km in 10mins

Work Block 1-15mins
5 Goblet Squat 27.5kg
10 DB Pushups rows 7.5kg
11 rounds in 15.03mins...up 1 round:)wasn't expecting that
Max HR 215 Av 187..I swear its those DB pushup rows that do that to my HR

Con Block-10mins
Bike-Level 7
Yeh..that whole hurting my hip/glute the other day came back to plague me. Did 5mins..then it started hurting so stopped and stretched..kinda checked how it felt and did next 5mins
4.76km in 10mins
Max HR 199 Av 183

Work Block-15mins
10m Bounding
10m Catapillar Walks
10 random rounds in 15mins..wasnt paying attention properly cos I was minding my hip..so this block was all over the place..did 20m of each in places..10m other times, just got myself muddled:D
Max HR 205 Av HR 173


Con Block
Didn't go back to the bike just in case it annoyed my hip
1km easy row
200m/ 45sec rest
1. 50.6
2. 49.2
3. 50.1
4. 50.5
5. 49.8
Didn't push it..was being semi-careful
Max HR 182 Av 164

Good session:) I'll take 2mo and maybe tuesday off

Parsley

gymfreak wrote: »

Okay...there is a sliight possibility I might be seeing sense. Let's just clarify...2 strength and 2 conditioning a week is presumeably fine.

maybe if your strength sessions weren't so full of volume, keep them to real hard strength sessions - minimal volume, lots of breaks etc... don't go mad on assisstance

and the conditioning sessions you're doing 5 or 6 blocks a session.. would 2 or 3 not be as effective if you're working flat out?

gymfreak

Parsley wrote: »

maybe if your strength sessions weren't so full of volume, keep them to real hard strength sessions - minimal volume, lots of breaks etc... don't go mad on assisstance

and the conditioning sessions you're doing 5 or 6 blocks a session.. would 2 or 3 not be as effective if you're working flat out?

Hey,

I think one of the main problems was with me running from one competition cycle to the next and then onto the next without really taking it handy for a while. So that'll probably be the plan for the next while or so, to just keep tapping away at the strength stuff without pushing too hard.

As for the conditioning I'd feel awfully cheated if I was only doing con twice a week and only doing half a session each time!! I like the structure of what I'm doing..but if I'm told otherwise then I'll change it.

The plan for the moment is to finish off THS cycle, then test and then a new plan of action is falling into place after that..maybe next week or the week after.

Thanks for the advice, it's appreciated:)

gymfreak

Wednesday - 1th January
Was awfully anxious/ nervous about today's session..last one in the strength cycle so reaaaalllly didnt want to mess it up

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs
x2

Squats
20kg x 8
20kg x 8
40kg x 5
50kg x 3
68kg x 4 (8 sets)
Whoopppeeee!! Everything felt grand enough today! Wasn't too hard!!:D:D

https://www.youtube.com/watch?v=3AGu40eT8sA

Bench
20kg x 12
25kg x 12
30kg x 5
35kg x 5
43kg x 3
43kg x 2
43kg x 2
43kg x 2
43kg x 2
Yes...my benching sucks

Pullups
3, 3, 3, 3, 3, 3, 2, 2, 2, 2

Deadlift
Euuuuggggh my happy day was ruined by being told my deadlifts looked wretched:(:( I had noticed over the last session or two that I was doing something different, just couldnt figure out how to fix it.

60kg x 5
60kg x 5
65kg x 5
65kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
Stupid ugly deadlifts:(

Stiff Leg Deadlift..bar on the ground
Was a complete idiot...miscounted the weight on the bar..thought it was 60kg/ 65kg...turns out it wasn't!
50kg x 12
55kg x 12
55kg x 12
55kg x 12
55kg x 12


Overhand BB holds
71kg x 30sec
71kg x 30sec
73kg x 30sec

Sooooo chuffed I got the squats today! Today wasnt bad but there were definitely days in the cycle were it was REALLY hard..and I had to just suck it up a lot.

I think I may have a tiny little bit of new found perspective on what I thought training all out was and what it actually is!

gymfreak

Thursday 12th January-C2
The patience of a saint was needed today, really started to get a tad bit frustrated near the end. There was an electrican in the gym and we kept clashing...when i went to use the indoor, he had his crane thing in the way so people were just running in any ole lane, went i went to use the outdoor he'd turned off the lights..and when i set up on a platform he set up his ladder on it too to fix the roof over me...kept thinking it was a wind up..funnily enough it wasn't!!:pac::pac:

Con Block-only lasted 5mins
Plan was carries and walks with TB...loaded it with 80kg
Completely forgot that seeing as i havent done it in about 9months that Id be **** at it!
Carries -70kg 10m and sprint 20m..lasted 5mins..but everyone was in every lane so gave up..try again next day, was just too irritating

Con Block-10mins
50m sprints
Every 30sec

Work Block 1 - 15mins
5 e/s DB Lunges 12.5kg
10 DB Curl and Press 5kg
12 rounds in 15.09 whoop whoop up a round:)
Might make the db curls and press heavier next time

Con Block - 10mins
50m Sprints
Outdoors, every 30sec
Was sooo quiet out that a rabbit actually ran across the track in front of me:)So CUTE!!

Work Block 2 - 15mins
Barbell Complex-33kg
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
15 rounds in 14.41mins..quicker:)
I attempted one round with 35kg but it was a bit too much for me to push press, might try it again next day cos I think I was just so wary that I wasn't giving it a good bounce up..like I'm well able for 33kg so I should be able to make a good attempt

Con Block - 10mins
Lights out outdoors!!
1km easy row
200m/ 45 sec rest
1. 49.3
2. 50.4
3. 49.4
4. 49.2
5. 48.0..:o:oI may have been holding back a teeny bit..whoops

Will Heffernan

Looking better.

Hanley

Sounds like the atmosphere was far from electric anyway.

gymfreak

Saturday 14th January-C1

Conditioning again today, a bitta easy strength tommorrow and testing on Thursday

Northwood today
My poor arms have been killing me since last conditioning day! Triceps, biceps and forearms were DOM'D to bits

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
YTWs 2.5kg...these are still hard
x2

Con Block-10mins
Bike-Level 7
Good constant pace to 6mins and then a few sprints
4.95km in 10mins...sooooo close to 5k. Don't know where the motivation came from but by God was I trying to get 5

Work Block 1-15mins
5 Goblet Squat 27.5kg
10 DB Pushups rows 7.5kg
12 rounds in 15.24mins...up 1 roundwasn't expecting that
Max HR 210 Av 184

Con Block-10mins
Bike-Level 7
Worked really hard at this one too, but started off too hard
4.93km in 10mins
Max HR 197 Av 187

Work Block-15mins
10m Bounding
10m Catapillar Walks
13 rounds in 15mins
Max HR 180 Av HR 167


Con Block
Bike-Level 7-used a different bike for this one
Good constant pace for first half and tried to do a lot of sprints for second half
4.85km in 10mins
Max HR 195 Av 189

Seriously don't know where today's motivation came from...competitive spirit seems to be back:D

gymfreak

Sunday 15th January
Weight-54.5kg

Spin Bike-20mins...back to being good and doing my cardio!

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs..cant figure out why these are so hard these days
x2

Squats
Supposed to work up to singles at 70kg ahead of testing on Thursday...didnt happen. Funny, cos I felt great..my ole sporadic nature is back it would appear!
20kg x 8
20kg x 8
35kg x 5
45kg x 3
50kg x 1
60kg x 1
70kg x F
70kg x F
60kg x 1 (5 sets)easssssy!

Pull Ups
3, 4, 4, 3, 3, 3, 2, 2..the 4's felt grand enough. Going to just try for a few sets of 4 next day

DB Bench
Sick of benching...so I switched:D I've finished TSH cycle..so it's allowed
10kg DBs x 12
10kg DBs x 12
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10

Deadlift
Horrendous last day..prettier today:)
60kg x 5
60kg x 5
65kg x 5
65kg x 5
70kg x 5
75kg x 5
75kg x 5
80kg x 3

https://www.youtube.com/watch?v=rRwCFocCk_8

Hanging Leg Raises
4 x 10

DB Side Bends
25kg x 10/10
25kg x 10/10
25kg x 10/10
25kg x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Gym is only open for 3hours on a Sunday so had to rush, would of liked to keep playing with the deadlift cos it was looking waaaaaaay nicer than last day

Will Heffernan

It would help if you paid attention to what you were doing you dozey cow. Stop looking around and pay attention to what you are lifting or in this case what you are not lifting i.e the missing 10-15kgs.

Good luck with testing Miss Piggy.

gymfreak

Will Heffernan wrote: »

It would help if you paid attention to what you were doing you dozey cow. Stop looking around and pay attention to what you are lifting or in this case what you are not lifting i.e the missing 10-15kgs.

Hey!!
It's not my fault the gym is full of mirrors...can't help but check myself out

Will Heffernan wrote: »

Good luck with testing Miss Piggy.

Eeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeepppppp!!