Operation:Develop actual strength

Hanley

daveyc21 wrote: »

When all else fails brute force and ignorance...

That's always been my policy with the ladies...

columok

after an adrenaline dump of a workday this was predictably CRAP

Bench
20x2x8
40x5
Triples @72.5,75,77.5
85x2
90xF SHTOP

Press
An attempt at a 5x10. Gah
20x10
50x9
50x7
55x4
Shtop. Gah

GHR Situps w/ High Rev Hyper
5x5 w/10xEmpty,10kg,20kg,20kg,20kg

Random Kettlebell Swings
20kg accidentally (meant 24kg)
3x25

GHR situps + Kettlebell Swings....... reminds me of something..... Maybe if I did them quickly and in some kind of numerical series. Must mull over this idea. I think I've created something truly frightening.

Edwardius

columok wrote: »

GHR situps + Kettlebell Swings....... reminds me of something..... Maybe if I did them quickly and in some kind of numerical series. Must mull over this idea. I think I've created something truly frightening.

I'd do a patent search on that if I were you and acknowledge the source of that potent combination of movements which are actually in your dna and read from the scrolls by the great leader. You don't want a frighteningly competent team of lawyers and world class scientists after you. jesus, it would be more like physics class and very much less like birthday party if that happened, let me tell you. Ineluctible FACT!

columok

Reverse Hyper
Emptyx3x10

Band Resisted Seated Press
20x3x5 (empty)
Purple bands: Triples at 25, 30, 32.5, 35, 37.5, 40, 42.5, 45

Bench
20x2x8
55x5x10

Dipz w/ Appletini Press
5x4 w 8s @ +20,+30, +35, +40

columok

Backraises w/ GHR Situps
5/5
5/5

Band Resisted Bench
Purple 20x5x3
Green 20x3x3
Green Triples at 25,30,35 Warmup
Worksets: 3s @40,42.5,45,47.5,50,52.5,55,57.5,60

Stability Bench Madness
5kg purple ea x6
5+5 purple ea x6
10+5 green purple ea x6
10+5+5 green purple purple x6

Press
20x10
45x4x10

Power Shrugz
90x5
110x5
130x5
140x5

Rev Hyper
Emptyx3x10

columok

Band Resisted Seated Press Press
Purple Bands
20x2x3
30x3
35x3
40x3x3
50x1 PR
52.5xF

Dip Ladder: Inspired by Hanley's thread
1,2,3,4,5,6,7,8 (36 reps)

Appletini Press
+25x8
+40x8
+42.5x8
+43.5x8
+45x8

Reverse Hyper
Emptyx2x10
5kgx10, 10kgx10, 15kgx10

Bench
20x2x8
57.5x4x10
57.5x9+F (Just couldn't get last rep)

columok

Bench:Conor, Damien, Eamonn, Comedy
20x5x8
40x2x8
60x3
Triples at 2x72.5, 75, 77.5, 80, 82.5,
Doubles at 85, 87.5
92.5xF

Floor Press
20x6
65x6
67.5x6
70x6
70x8 (max reps)

Pushups + Chins Ladder: NOTE NEED TO WORK ON CHINS
6+3/6

Deadlift: First since December and Back Crapness
40x2x5
60x2x5
80x3
100x3
120x1
140x1 (This felt Grand)
162.5xF (Apparently looked good and fast but the fear made me stop)

Reverse Hyper
Emptyx3x10

d'Oracle

How is that compared to PR levels?

cavedave

162.5 deadlift without having done any in ages is impressive

columok

cavedave wrote: »

162.5 deadlift without having done any in ages is impressive

I appear to have type-oed my log!!! 162.5 was very much not completed!m:)

d'Oracle wrote: »

How is that compared to PR levels?

Max when I was an 89kg crossfitter with a terrible squat and not very much deadlifting history was 150 for 5 and 160 for 1.

columok

Speed Press
20x3x3
42.5x10x3

Front Squat:Just seeing how feels
20x3x3
40x3
60x3
70x3

Chain Bench
20kgx2x3
20kg+2 e/s x3x3
20kg+4 e/s x3x3
20kg+5 e/s x3
40kg+5 e/s x5x6

Pushup/Situp Ladder
7/7

Reverse Hyper
10s @ Empty, 10,15,20,25,30

Bench support rows
20x2x5
50x10
70x5x10

Then did 180 GHD situps for time with weighted 64 inch boxjumps and jumping pullups. Arms and core feeling a little swollen. Think its hypertrophy (which I usually try to avoid).

token

columok wrote: »

Then did 180 GHD situps for time with weighted 64 inch boxjumps and jumping pullups. Arms and core feeling a little swollen. Think its hypertrophy (which I usually try to avoid).

Drink some water you'll be grand.

columok

token wrote: »

Drink some water you'll be grand.

Lots of fish oil and will avoid anything that uses electricity for a few days.

columok

Warmup: Bagwork

Incline Bench (60deg)
20x2x10
40x10
50x5x10

Overhead Squat
20x2x5
30x5
35x5
40x5,5,4/5
Small Infant x 21,15,9

Reverse Hyper s/s w/ EZ curlz
10s @ 0,10,20,30,40 w/ 30kgx5x10

Cardio
3 Rounds of 6xSprint Track Runs + 10 Decent Pushups

d'Oracle

Training on Sunday is against both God and Crossfit.

columok

d'Oracle wrote: »

Training on Sunday is against both God and Crossfit.

The most efficient training regimen for me is now 3 days on 1 day off.

columok

Decided not to press-max on the basis of work related stress. Weights were flying up so pity!

Push Press: Good form rather than being half push jerk. So actual PRs this time.
20x2x5
40x2x3
60x3
70x3
75x3
77.5x3
80x2
82.5x2 2 Rep PR
85x1 Proper Push Press PR
90xF (too much to ask after volume)

Weighted Dips
Triples @ 0,5kg,10kg,12.5kg,15kg,17.5kg,20kg

Reverse Hyper: In a rush
10s @10kg, 20kg, 30kg

Bench done quickly
20x10
50x5x10

d'Oracle

columok wrote: »

Decided not to press-max on the basis of work related stress. Weights were flying up so pity!

Push Press: Good form rather than being half push jerk. So actual PRs this time.
20x2x5
40x2x3
60x3
70x3
75x3
77.5x3
80x2
82.5x2 2 Rep PR
85x1 Proper Push Press PR
90xF (too much to ask after volume)

Weighted Dips
Triples @ 0,5kg,10kg,12.5kg,15kg,17.5kg,20kg

Reverse Hyper: In a rush
10s @10kg, 20kg, 30kg

Bench done quickly
20x10
50x5x10

Dips coming along nicely then?

columok

d'Oracle wrote: »

Dips coming along nicely then?

Yes indeed! And that was post-push press so tricep strength coming along nicely. On Dave's advice trying to veer more towards max dip strength rather than high reps. Wonder will this carry over to my JM press???

d'Oracle

columok wrote: »

Yes indeed! And that was post-push press so tricep strength coming along nicely. On Dave's advice trying to veer more towards max dip strength rather than high reps. Wonder will this carry over to my JM press???

Isn't that what we all want?
I might do dip triples tonight, like 50% because to see how I get on and the other 50% to try and beat you.

columok

d'Oracle wrote: »

Isn't that what we all want?
I might do dip triples tonight, like 50% because to see how I get on and the other 50% to try and beat you.

Presumably you'll do some push pressing beforehand to match my fatigue levels. Though in fairness with a Split Jerk max of 85kg...

d'Oracle

columok wrote: »

Presumably you'll do some push pressing beforehand to match my fatigue levels. Though in fairness with a Split Jerk max of 85kg...

No. Benching.
Test your log press yet?

Were you push pressing out of the rack?
Also, thats a Power clean and jerk max.

columok

d'Oracle wrote: »

No. Benching.
Test your log press yet?

Were you push pressing out of the rack?
Also, thats a Power clean and jerk max.

I dont think you're allowed call it a powerclean til you go over 89kg. The prefix 'power' implies... well power!

*Steps away trolling maniacally*

columok

Training tonight with a certain international internet celebrity.

Bench
20x8
40x5
60x3
70x2
80x2x2,82.5x2x2, 85x2x2
87.5x1
90x1
92.5x1 (PR +2.5kg)
95xF

General Carrying of Stuff
Farmers Walks: 50kg each hand x Down+Back x 3
Log Walks (30kg): (2xDown+Back) x2
Log Runs (30kg): (3xDown+Back) x3

Chin up Ladder
(1.2.3.4) x2

Press (Off Floor)
45x10,10,8,8,6

Conditioning
3 Rounds of 21.15.9 Box Jumps, GHD Situps, 180kg Deadlifts, Jumping Pullups.
(DNF)

Got a great pump off that metcon. Really feeling it in the arms and abs.

token

columok wrote: »

Conditioning
3 Rounds of 21.15.9 Box Jumps, GHD Situps, 180kg Deadlifts, Jumping Pullups.
(DNF)

Got a great pump off that metcon. Really feeling it in the arms and abs.

DNF? Were you training with Bmack or something? Anyway if you feel a bit t-rex'y tomorrow just rest, ice, compress and elevate and you'll be grand. Remember to drink plenty of water. That **** makes you bulletproof.

columok

token wrote: »

DNF? Were you training with Bmack or something?

He seemed to reckon the trick was to start, feign an injury and then everyone will still think you're eleet.

Edwardius

You trying to ascend to the island?

Bacon and fish oil, bro

columok

Gym is incredible. Great to see Sami + co. in! Should bring a great energy to the place!

Have a cold today so was umming and ah-ing about training and what I'd do.
Meant to be max-week so finally tricked myself into doing it!

Press
20x3x3
40x2x3
50x1
65x1
Did a walkout with 95kg!
75x1 PR +4kg
Took an age to finish final 1/3 but got there!!!!! :D
Next stop 80kg!

Bench
20x2x8
40x5
60x5x10

Rev Hyper
10s @10kg,20kg,30kg,40kg,50kg

Rowing: Lungs not great due to cold
random broken 1200m full of sprints, shtops etc.
3x200m:36.7,36.5,36.1
Figured the anerobic was the way to go!

token

columok wrote: »

75x1 PR +4kg
Took an age to finish final 1/3 but got there!!!!! :D
Next stop 80kg!

About time you stopped being a bitch. In other words well done.

columok

token wrote: »

About time you stopped being a bitch. In other words well done.

Thanks! Might do a benchmax with you on Thursday evening? Those hammer strength racks are epic!