Bad form and grunting

GASMANN

SNATCH
loads of warmups
50kg doubles x 5 - im getting weaker by the week.

SQUAT 110kg 10x10 60 sec rec
100/100 reps - it was hard going, seriously hard tbh, and noisy. apologies to anybody who's own training was interupted by my yelps of manlyness.

next week 115kg. maybe 120kg. no 115kg. phuck it 120kg. no 115kg - this is what inside my head will look like between now and then.

i took about 5mins after this before i moved on...

DEADLIFT 5x5 140kg 60sec rec
25/25.
140kg isnt huge but after the squats it was big enough, il prob go to 8 sets next week, the weight is enough after the squats.

and that was it i had to go back to work.

GASMANN

bit of a recovery day.

6.00am 4.5km run/30min

14.00

SNATCH
x3's - 30,35,40,45
x3's - 50,50,52,54
x2's - 54,56
x3's - 50,50 (2nd set all power snatches)

GREEN BAND PULLUPS 5x4
20/20 - i think im actually progressing at these, im going to go as far as a 5x5 at these, then change band colour. hardcore shyt around here.

had planned some dips, planks + hangin raises but got called to work.

GASMANN

6.00am 4km run slooow

later...

CLEANS
X3's - 30,40,50,60,70
x2's - 80,80,80,80,80

OH PRESS 45KG 10X10 S/S INV ROW FEET UP 10X10, 60sec rec
PRESS : 10,10,10,10,10,8,7,7,8,9 - total 89/100
ROW : 10,10,10,10,10,9,9,8,9,3-falldown-4 - total 92/100

PLANK 45s S/S HANGING KNEE RAISES X8, 90sec rec - 3 SETS

GREEN BAND PULL UPS 5X5
5,5,5,4,4

GASMANN

BENCH 70kg 10x10 60sec rec
total 100/100 - happiness, moving to 75kg now.

FRONT SQUAT 85kg 10x10 60sec rec
total 100/100 - mucho happiness, this was tough though. and i broke the gym doing it. gym is weak.

JERKS
bar x5, x5
30kg x5, x5
35kg x5
40kg x3, x3
50kg x3

just training to improve technique rather than set records here, which i couldnt have done anyway cos i was running on fumes at this stage.

gymfreak

GASMANN wrote: »

FRONT SQUAT 85kg 10x10 60sec rec
total 100/100 - mucho happiness, this was tough though. and i broke the gym doing it. gym is weak.

That was funny!!!:pac::pac:

token

I saw the aftermath. Just because we are moving across the way doesn't mean you can wreck the place!

GASMANN

im making a shawshank redemption style escape route to the new platforms

GASMANN

7.00 am 10km run 63min. i am slow.

Inspector Coptoor

GASMANN wrote: »

7.00 am 10km run 63min. i am slow.

That's not bad at all for a big lad, and you were probably fasting too?

GASMANN

yeah on an empty stomach, i have 50 - 55 in my head though. i was squattin on fri evening too which didnt help. i dont think its out of the question its hard to hammer a run when your doing a lot of lifting i find. im getting a bit of an itch for dublin marathon 2013 so its something il probably be tackling after christmas.

Inspector Coptoor

GASMANN wrote: »

yeah on an empty stomach, i have 50 - 55 in my head though. i was squattin on fri evening too which didnt help. i dont think its out of the question its hard to hammer a run when your doing a lot of lifting i find. im getting a bit of an itch for dublin marathon 2013 so its something il probably be tackling after christmas.

Jaysis.
Two of the lads in ECB have done Marathons.
I only ever did one 10km - 59:25.

Wouldn't be overly keen to do it again never mind go further!

GASMANN

yeah its something iv wanted to do for years and a few weeks ago somebody asked me to do it with them so its probably going to happen. its not going to be pretty though.

GASMANN

sun 7.00 4km run

11.00am swimming pool, id be stretching the truth calling it 1hr swimming.

GASMANN

CLEANS (jerks were pulling something in my shoulder so no)
80kg x3, x2, x2, x2, x2, x2 these looked and felt terrible.

BENCH 10x10 70kg s/s BARBELL ROWS 10x10 60kg 60sec rec
bench : 10,10,10,10,10,10,10,10,8,10 - total 98/100
absolute headphuck, i knew taking it out i should of reset and gone again but but but......
row : 100/100

next day bench 75kg, row 70kg

DIPS - the plan 5x5 +5kg - instead this :
+5kg x 5
+10kg x 5
+15kg x 5
+20kg x 2 , pause , +10kg x 3
bw x 5

PULL UPS - changed from green to purple band - 6x3
every 90 sec, last 3 were questionable.

good days work everything is going in the direction i want it bar the oly stuff to a degree.

GASMANN

ECB as we know it is moving house so no w.l today. got to ironside 45min before opening. can i train ? course you can. thanks Barry.

SQUAT 120kg 10x10 60sec rec
10
10
10
10
10
10
10
set 8, un racked, positioned feet, my legs would not move. the weirdest feeling ever. just a no for the squat. re-racked, break 60sec, it happened again. it was like a lock on my legs. another 60sec and away i went again.
10
10
10

by the book, i went outside time criteria, but i wanted the reps, so 3min at 8 and 2min between 8/9 & 9/10.
i dont care, im calling it : total 100/100.

this was savage hard, i was yelping again but louder than last week - progression. im sticking on 120kg untill i get the recovery's are all 60sec.

DEADLIFT 6x3 150kg
i done these but was struggling to keep getting up again between sets, squats won today.

GASMANN

some doms today so took it handy enough, just stretching + moving around

SNATCHES
bar x5 x2
30 x3 x2
34 x3
40 x3
45 x3

POWERSNATCH
50 x3 x2
55 x3
60 x2 x2
64 x2
65 x2
68 x2
72 x2 - very muscley

DIPS +10kg
8, 8, 8

realised i was late for something so i ran.

GASMANN

CLEANS
x3's - 40, 50, 60, 70

2x80kg p.clean

cleans x2 - 60, 65, 70

2x70kg p.clean

^^^^^^^^^^^^^^ all that, i just dont know anymore.

OH PRESS 45KG 10X10 S/S INV ROW FEET UP 10X10 60sec rec
press - 10,10,10,10,10,10,7,9,7,10 - total : 93/100
row - 10,10,10,10,9,10,9,10,9,7 - total :94/100

this s/s is the hardest part of the week for me, although the squats are horrible i can kind of switch it off and keep banging them out, with both these moves today there just demoralising, i cant pause and go again mid set i just get buried, they hurt my feelings.

PURPLE BAND PULLUPS 5 x max
5,5,4,3,3


had to go, football time.

GASMANN

BENCH 75KG 10X10 60sec rec
10,10,10,10,8,8,8,7,7,5 total 83/100

dissapointing, huge difference from 70kg. i dont know, must improve

FRONT SQUAT 90KG 10X10 60sec rec
10,10,10,10,8,8,8,8,10,10 total 92/100

this felt terrible from the start, up 5kg from last week. the bar wasnt sitting right, my fingers were popping out, i felt sick , just a horrible 20ish minutes but then at the end i only missed 8reps, that surprised me. on a better day id say id nail the 100.

POWERSNATCHES just to practise speed
bar x 5
30 x 5
35 x 5
40 x 5
45 x 5
50 x 2 x 3
55 x 2

TODAY WAS SHHIT AND A HALF.

GASMANN

no plan, just trying to reset my head for next week after a bad day yesterday.

CLEANS
40 x 5 - forgot about front squats yesterday so...

POWER CLEANS
50x5
55x5
60x3
65x3
70x3
75x3
80x2
80x2
80x2 - missed 1st, it slipped out of my hand about half way up
80x2
83x2

BW DIP X5 S/S PURPLE BAND PULLUPS X4
4 sets

BARBELL PUSHES X8 E/S
30kg
35kg
40kg
40kg
45kg

OVERHAND GRIP BARBELL CURLS - PHUCKIN GUNS BRAH
30kg 5 x 10

GASMANN

POWERCEANS
40x5
40x5
45x5
50x5
55x5
60x5
65x5
70x3
75x3

got called to work so had to leave it here, it was feeling good too.

later...

5.5km run 30min.

im considering a bench/row/squat 10x10 s/set tomorow to try play a bit of catch up, il see in the morning.

GASMANN

SQUATS 10X10 120KG
100/100

BENCH 10X10 70KG
98/100

i felt really sick today and spent most of the squat rests trying not to vomit. i didnt feel able for much after squatting but didnt want to leave having just done squats either. there's logic in it somewhere. it felt like 30 sets on the bench, but it wasnt so i dont know what im giving out about tbh.

d'Oracle

**** Logic.

Make all your decisions with AWESOME.

GASMANN

d'oracle - i knew one day you'd come around to my anti-scientific way of thinking

GASMANN

recovery day.....

POWERCLEANS

x5 - 40,50,60,65
x3 - 70,75
x2 - 80,80,83(1xf),83(1xf),80
x1 - 82,83,83
x2 - 80,80,80

DIPS +10KG
4 sets of 8

PURPLE PULLUPS
6 sets of 4
dead hangs all the way, im learning to like these.

decided to go keto for 3 weeks starting saturday, my bad humours are not about to improve.

Turbo_diesel

decided to go keto for 3 weeks starting saturday, my bad humours are not about to improve.[/QUOTE]

GVT while going Keto? That should be interesting

GASMANN

yeah i know, it could get pretty hilarious. but sure worst thing that can happen is that i stop and go back to normal. im more interested in seeing what sort of a level i can work at on a diet that to me is fairly hardy going. this is my keto test run.

token

GASMANN wrote: »

yeah i know, it could get pretty hilarious. but sure worst thing that can happen is that i stop and go back to normal. im more interested in seeing what sort of a level i can work at on a diet that to me is fairly hardy going. this is my keto test run.

Yerself and Kevpants have mental problems.

GASMANN

nah im a novice, kevpants is on another level

GASMANN

POWERSNATCHES
30,35,40,45 - loads in 5's + 3's

x2's - 50,53,55,58,60

OH PRESS 45KG 10X10 S/S INV. ROW 10X10
press - 10,10,10,10,10,10,10,8,10,8 - total 96/100
row - 10,10,10,10,10,10,9,10,10,10 - total 99/100 , a couple of reps on the later sets didnt touch the bar, but nobody seen it so it doesnt count.

HANGING KNEE RAISES 3X8

PURPLE PULL UPS 3X4

GASMANN

i was short on time today so just done the hard stuff and no messing around after.

BENCH 10X10 75KG
10,10,10,10,10,9,8,7,7,6 - 87/100. hard.

FRONT SQUAT 10x10 90kg
100/100 - this was tough enough but i knew after set 8 that i had it, really good buzz off it. 92.5kg next time out.

keto tomorow.