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I don't know what I'm doing but I know what I've done
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Monday 9/5/2017
A) Seated Row (plate loaded)
100kg x 3 x 15
DB Flys
10kg x 3 x 20
C) Lat Pulldown
90kgs x 3 x 15
D) DB OHP
18kg x 3 x 15
E) Split Squats
20kg DBs x 3 x 15 e/s
F) GHRs
3 x 20
G) C2
5 rounds: 250m row, 75s rest
(48.8s - 49.7s)
A timely reminder to take it easy came this evening. Just as well, cos there's a lot of frustration at how the meet went and I'd have done something stupid otherwise. So kept away from the barbells and kept it all light.
To be honest, I wouldn't have had much of a choice about lifting heavy anyway.
Kind of enjoyed getting back on the C2. Lengthened out the rest period cos it's been so long but will bring that down.0 -
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Wednesday 31/5/2017
A) Chest-supported DB Rows
25kg DBs x 3 x 15 DB Decline Bench
25kg x 3 x 15
C1) DB Reverse Flys
6kg x 3 x 20
C2) Tricep Pressdown
3 x 15
D) Close Grip Rows
100kg x 3 x 15
E) High Box Step-Ups
10kg DBs x 3 x 15 e/s
F) C2
5 rounds: 250m row, 65s rest (49.2s - 49.7s)
Had dry needling done on arm (elbow area) today. First time. Actually have no discomfort from specific movements that had been a touch uncomfortable this last while. He had a squat rack so moved grip out a touch (back to where it used be) and it felt better than had been. That means it can be addressed easily.
Light workout was light.0 -
Alf Veedersane wrote: »Wednesday 31/5/2017
A) Chest-supported DB Rows
25kg DBs x 3 x 15 DB Decline Bench
25kg x 3 x 15
C1) DB Reverse Flys
6kg x 3 x 20
C2) Tricep Pressdown
3 x 15
D) Close Grip Rows
100kg x 3 x 15
E) High Box Step-Ups
10kg DBs x 3 x 15 e/s
F) C2
5 rounds: 250m row, 65s rest (49.2s - 49.7s)
Had dry needling done on arm (elbow area) today. First time. Actually have no discomfort from specific movements that had been a touch uncomfortable this last while. He had a squat rack so moved grip out a touch (back to where it used be) and it felt better than had been. That means it can be addressed easily.
Light workout was light.
Your light workout would make me have doms for a week0 -
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Your light workout would make me have doms for a week
Haha, you'd be surprised! It's light enough that there's not much to recover from but not light enough that there's no point.
And I'm taking the chance to enjoy it cos I know when I get back into training, there will be a lot of volume.
I remember my first proper session after the last comp...I definitely want to be fresh going into a session like that again
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How does it work on the day? Sounds like a bit of fun.
You weight in 2 hours before you're due to lift. Well, it may be closer to three, depending on the flights.
So the last day, the lifting started at 9 for some of the women's weight classes (Flight A) and the 74s and 83s men (Flight.
It went Flight A squats, Flight B squats, Flight A bench, Flight B bench, Flight A deads, Flight B deads.
So weigh in was 7.00 - 8.30 and lifting kicked off at 9. Only 7 in Flight A so that was done in about 20 mins so they gave an extra 10 mins for Flight B to complete warm ups. I think there was about 15 or 16 in our flight and I was about the middle for opener so my first lift was maybe 9.35-9.40.
Second lift was maybe 12 minutes later and same for third.
Then flight A are going to bench so we start our bench warm ups. Only 2 warm up racks (oh yeah, warm up was behind the platform but there's a big screen so no one can see) so was busy with 15 or so trying to get warm ups done with the weights they wanted. Flight A was done so we went so same again as the squats. Each round starts from lightest weight and increases to heaviest so the weight you pick dictates your place in the round.
Same then for deadlifts.
So last week we Flight A began squats at 9 and we finished last deads at maybe 12.45.
Great atmosphere between lifters and people watching. MC always adds to it as well and then the music goes up when the deads start up because there aren't commands like there are for squat and bench.0 -
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