Imma gonna be an Emo

token

Thursday 22nd October

Football
60m

Managed to get through this without injuring myself

Saturday 24th October

S/S
Handstand against wall
Ring Support
3x30s

S/S
5,4,4 Ring Dip @ 24kg
5,5,5 WG Pullup

S/S
8 PPPU on rings
10s Tuck Front Lever
x3

L-Sit
2x30s on parallettes

token

Monday 26th October

Clean Deadlift
5@60,80,100,110,120kg

Front Squat
3x5@70kg

Session back home wasn't really in the mood so kept it short.

token

Wednesday 28th October

Handstand
60s against wall

Ring Support
60s

Push Press
5@60,65,70kg

Chinup
4@20kg
5@16kg
4@16kg

S/S
Archer Pushup
Ring Row
3x8

Not feeling it today either. Probably because it's day 3 without coffee. Giving up the skag.. for 10 days until tolerance levels reset themselves.

token

Thursday 29th October

Football
60m

Saturday 31st October

Cycle
34km @ 84 mins

Wednesday 4th November

Power Snatch
2x3@40kg
2x3@45kg
3x2@50kg

Snatch Pull
3x3@70kg

Squat
8@50,60,70
2x8@80kg

RDL
3x8@70kg

I had an ungodly hangover following Halloween and preferred take aways and watching tv to training until tonight.

token

Saturday 7th November

S/S
Handstand against wall
Ring Support
60s, 45s

S/S
5 Ring Dip @ 24kg
6 WG Pullup
x3

S/S
8 Archer Pushup
Back Lever prac
x3

L-Sit
30s, 15s on parallettes

token

Sunday 8th November

Clean Deadlift
5@60,80,100,110,120kg

Front Squat
5x3@75kg

Bulgarian Split Squat
3x8@2x16kg

Training at home. Tired so struggled with deadlifts compared to the last time I did them. On the plus side I think my form on front squats have improved since I started shwing'in out of rings and what not.

It has opened up the shoulder / upper back area a bit more which has always been a touch problematic for me. It could also be because the weights are light. If I ever get my squat back to the dizzy heights it was before I hit semi-retirement training mode I'll find out for sure.

token

Tuesday 10th November

S/S
20s Ring Support circles
30s Handstand against wall
x3

S/S
3 Push Press @ 70,70,70,70,70kg
3 Pullup @ 20,16,16,16kg + 8@BW

S/S
Diamond Pushup
10s Tuck Front Lever Hold
3x8

Handstands are feeling more solid as time goes on so I'll start trying a few free standing ones soon. Now I've got 60s ring support I'm bumping that up to doing circles + holds while swaying on the rings.

Upper back strength ain't the greatest especially on rowing movements. I tried doing a row in the tuck position which is the next progression and it wasn't happening.

token

Thursday 12th November

Football
60m

Tuesday 17th November

Run
3.6km @ 4:21 km pace

S/S
45s Handstand against wall
20s Ring Support circles
x3

Muscle Ups
1MU + 3 deep dips + slowly lower into pullup position + 3 pullups
x5'ish

S/S
8 Ring Dip rto w/pause
4 L-Pullups
x3

Archer Pushup
3x8
8 diamondz

Back Lever prac
gave up after two holds wasn't happening

Had a load of distractions the past week so no training. Well should have gotten a session in Sunday but had bad time keeping and the gym closes early on Sunday.

Got about a 5s free standing handstand. Still in the early flukey stage though but shouldn't take much longer to do it consistently.

I can do strict muscleups now from the isolated dip + pullup work but the transition phase is weak as f*ck so I wouldn't be able to string too many together. Gonna work on this instead of weighted dips for a while.

I also suck ass at L-Pullups. I think they put you into a similar pulling position for MU transition phase so they should carry over to that once I get better at them.

token

Wednesday 18th November

Power Snatch
2x3@40kg
3@50kg
3x2@55kg

Snatch Pull
3x3@75kg

Squat
8@50,70
2x8@80kg

S/S
RDL @ 70kg
Hanging Leg Raises
3x8

token

Sunday 22nd November

S/S
15s + 15s Ring Support circles + hold
45s Handstand against wall
x2

S/S
Push Press @ 70kg
L-Pullup
5,5,4


S/S
8 PPPU rings
15s Tuck Front Lever Hold
x3

+

S/S
Diamond Pushup
Ring Row
2x10

L-Sit
3x20s Parallettes

token

Monday 23rd November

Front Squat
3x5@70kg

Power Clean & Power Jerk
2x3@50kg
2x3@60kg
2x2@70kg
3x2@80kg clean only

Clean Pull
3x3@110kg

Bulgarian Split Squat
3x6@20kg kb's

Gym was unusually jammed so front squatted in powercage until a platform free'd up

token

Thursday 26th November

S/S
15s + 15s Ring Support circles + hold
45s Handstand against wall
x3

Muscle-Up
5x1

Pullup
4x4 rings w/ false grip

Ring Dips
3x8 rto w/pause at bottom

L-Pullup
3x3

S/S
8 PPPU rings
Back Lever prac
x3

S/S
Diamond Pushup
Curls @ 15kg db's
2x10

Starting to inch away from the wall. Had a few 3-5s holds. From my internet reading 15s seems the first big handstand milestone so I suppose that's the goal.

There's a load of crap in front of the high rings so did kneeling muscleups. Found them more awkward. Holding false grip has improved probably could have done an extra rep per set on the false grip pullups.

Might be better to put the lever holds near start of session when I'm not fatigued but usually the gym is quieter towards the end of my session and I prefer doing the "is that lad doing crossfit" stuff when there's less people around. Also because I still suck at them.

token

Friday 27th November

Power Clean
Up to 85kg

Squat
8@60kg
3x8@80kg

RDL
3x6@80kg

Only had 45 minutes for this so cut a few things out

Monday 30th November

Handstand
Freestanding HS prac

Push Press
3x2@73kg failed last rep
2x6@50kg press

Pullup
3x10 neutral grip

S/S
12 Diamond Pushup
6 Pendlay Row @ 60kg
x3

DB Row
2x12@30kg

S/S
8 Hanging Leg Raise
12 Hammer Curls @ 12.5kg db's
x3

Working on freestanding handstands. Longest hold was about 6 seconds. I need to work on maintaining hollow body position I was losing it without the wall backup. So far I haven't been arsed with bodyline drills.

Push Press sucked it was an attempted 5x3. I was pretty tired so I'll try it again next time.

token

Tuesday 1st December

Power Clean & Power Jerk
2x3@50kg
2x2@60kg
2x2@70kg
1@80kg clean only from here
1@85kg
1@90kg
2x2@80kg

Clean Pull
3x3@110kg

Front Squat
3x2@80kg

Bulgarian Split Squat
3x8@15kg db's

token

Thursday 3rd December

Bench
5@70kg
5@72.5kg
5@75kg
5@77.5kg

DB Row
3x10@35kg db

S/S
4,4,3 L-Pullup
8,7,7 KB Press@ 24kg

S/S
8,6 Pullup neutral grip
10,10 Diamond Pushup

There's construction work going on in the gym at the moment so it's a bit restricted so did random'ish things because the rings weren't available.

token

Sunday 6th December

Power Clean & Power Jerk
2x3@50kg
2x2@60kg
2x2@70kg
1@80,85,88kg clean only

Snatch Pull
3x3@80kg

Squat
8@60kg
4x6@85kg

RDL
3x6@80kg

I'm going to drop power snatch and do power clean twice instead. I'll try get it back to 95kg then at some stage go full bore at it and see If I still have 100kg in me.

token

Monday 7th December

Run
3.6km @ 4:34 km pace

Tuesday 8th December

Handstand
10s PB

Push Press
3x3@72kg failed last rep
7@50kg press

Pullup
6,6,5 @ 12kg neutral grip

S/S
Archer Pushup
Row @ 32kg kb
2x8
+
15 Diamond Pshup
10 Pullup neutral pullup

Support Hold
2x30s

token

Saturday 12th December

Power Clean & Power Jerk
2x3@50kg
2x2@60kg
2@70kg
2@75kg
1@80kg clean only from here
1@85kg, 1@88kg, f@90kg

Clean Pull
3x3@110kg

Front Squat
3x2@80kg

Bulgarian Split Squat
3x6@20kg kb's

Monday 14th December

S/S
Handstands
Ring Support

S/S
10,10,10 Ring Dip rto at top
5,4,4 L-Pullups

S/S
8 CG Bench @ 60kg
8 DB Row @ 35kg

Hanging Leg Raises
2x8

token

Friday 18th December

Run
3.6km @ 4:15 km pace

Sunday 20th December

S/S
Handstand
Ring Support

Push Press
3x3@70kg failed last rep
2x5@50kg press

Back Lever
Tuck FL Row
Holds + 3 rows

S/S
4 Pullup rings w/false grip
8 PPPU rings
x3
+
9 Pullup
10 Diamond Pushup

L-Sit
3x20s

Tuck FL Rows are way easier on rings than on pullup bar but I still suck at them.

Training taking a hit with Christmas run-up. Will get a session in tomorrow then break for another few days.

token

Monday 21st December

Squat
8@60kg
8@80,85,90kg

RDL
3x8@70kg

Hanging Leg Raises
2x8

A quick session to keep me ticking over a few days. Back on the hooch from tomorrow

token

Saturday 26th December

Handstand
10s equal PB

Front Squat
5x3@80kg

Deadlift
5@100,110kg

S/S
Press @ 50kg
Pullup @ 10kg
3x6
+
15 Press @ 40kg
10 Pullup

Planned 120kg on deadlifts but found the front squats pretty draining and I would have been back'ing them up

token

Sunday 27th December

Hike
4.5hr @ Glendalough

Monday 28th December

Handstand

S/S
Ring Dips @ 20kg
L-Pullup
3x5

S/S
8 Archer Pushup
KB Row @ 32kg
3x8

Wednesday 30th December

Squat
3x5@90kg

KB Swings
100@32kg 3:42

^Meant to be max reps in 5 minutes but I started getting an exercise induced headache so stopped at 100

token

Thursday 7th January

Handstand
prac, few 5-7 second holds

Max Pullups
13 3 rep PB I think

Push Press
5@60kg
2x5@65kg

Pullup
3x8

S/S
10,10,10 Diamond Pushup
4,4,3 Tuck FL Row

I wanted to get a max rep pullup number to start the year on. I figured before Christmas I would have been around 15 and I figured before the test today I'd be down about two reps post Christmas. I'll find out if that's true with a re-test in a few weeks. The 3 rep PB is purely for the fact I haven't maxed it in like 4 years or something and I used to be terrible at pullups compared to chinups. Max chinups is 15

Going to have to move the horizontal plane stuff before vertical for awhile because of how **** my horizontal pulling is. Nearly as bad as my squatting.

Frogdog

token wrote: »

Nearly as bad as my squatting.

:eek::eek::eek::eek::eek:

token

Saturday 9th January

Split Clean & Jerk
up to 95kg

Snatch Pull
3@70kg
2x3@75kg

Clean Pull
3x3@100kg

Bulgarian Split Squat
2x8@20kg db's

Trained in Refugees new place in Raheny. It's a good bit handier than Santry so I might make a monthly visit to do the split lifts

95kg was unexpected with current training levels figured I'd top out at 90kg

token

Monday 11th January

Handstand
prac

S/S
8,8,8 DB Row @ 35kg
5,4,4 Bench @ 80kg

S/S
Pullup neutral grip
Dips rto at top
10,8

S/S
12 Hammer Curls @ 12.5kg, 6 Curls @ 17.5kg
12,10 Diamond Pushups

Handstands took a jump today. I didn't manage to get past 10 seconds but I equaled it twice and got a few other long'ish holds. Looks like I'll have it cracked over the next few weeks.

Strength levels were pretty good. Might have got 3x5 on bench but I didn't have a spotter and wasn't going to risk it. Ran out of steam a bit tho once I got to the 2nd set of pullup/dips

token

Thursday 14th January

Football
60m

Thursday 21st January

Football
60m

Saturday 23rd January

Hike
3'ish hr @ Djouce

Sunday 24th January

Handstand
10m

Power Clean & Power Jerk
3+2
2x3@50kg
2x3@60kg
5x3@70kg

Squat
5@80kg
4x5@90kg

RDL
3x8@70kg

L-Sit
3x10s rto

I was away for a long weekend last week and was really busy the few days before and after so didn't get much opportunity to train until now

L-Sit on rings with them turned out are pretty hard past 5-10 seconds. You have two things that can cause you to shake and once one of them starts to happen the other quickly follows and it's spaz out time.

token

Monday 25th January

Handstand
10m 11s PB

Push Press
3,3,2@70kg
5,4@50kg press

Pullup
5@10kg
5,4@15kg
10

S/S
10,8,8 PPPU rto at top
3x15s Tuck Front Lever

Going to do handstands every session from now on

token

Thursday 28th January

Football
60m

Friday 29th January

Pullup
3x8

Press
5@30,40kg
7@50kg

Row
5@50kg
2x5@60kg
3x8 body row

Dips
3x10

Session in Frogdogs new garage gym. Had a scoop of his protein after and everything for some swoleotrophy

token

Saturday 30th January

Handstand
10m

Sprints
6x40m every 3rd minute

Deadlift
5x3@110kg

Front Squat
5x3@70kg

L-Sits
3x15s from floor