The Balancing Act

Darrenon91

Wednesday is deadlift day. And I LOVE deadlift day.

Started off with some one legged deadlifts with the KB to get warm.
3*3 20kg KB

Then Deadlift:
2*8 * 85kg - 5 * 127.5kg - 3 * 145kg - 2*155kg
The 155 didn't feel too good but the lower weights are feeling a lot easier. I am now touching and going on the 5 reps are 127.5 which I haven't been able to do before.

WOD:
200 single unders buy in.
8 Db Snatch each arm 25kg
10 pull ups
200 single unders buy out.
TIME 9.49. - Bang Average really.

Ive decided to cut some weight and see where that leaves me. I feel I am bit too heavy at the moment. Im currently 103.6kg. Aim is to get down to 101kg and see from there.

Darrenon91

Trained Friday before I headed home for the weekend.

Strength was a press complex. Strict Press - Push Press - Jerk Press.
3 mins to work up to a heavy weight and then an 8 min EMOM.
I worked up to 50kg and this got tough.

WOD involved burpees which always sucks.
10 Deadlifts 80kg - 1 bar over burpee
9 Deadlifts - 2 bar over burpees
Down to 1 deadlift - 10 bar over burpees.
TIME: 6.55 - Delighted to break 7 mins.

Then I did a test on recovery that the RX lads had done the previous night.
1000m row
5 mins rest
1000m row

First 1k was 3.10. Aim to get second 1k as close as possible to judge recovery ability. My second 1k was 3.21. Pretty happy with that.

Played a soccer game yesterday at home. Lost on penos. Random enough but I always try and play when Im home and the GAA is over. Hips are so today.

Darrenon91

Soccer game really wrecked my hips. 90 mins + Extra time is not good.

Anyways hit the gym last night and did an extended warm up and felt pretty good. This week is a deload week on the squat and deadlift cycles.
2*8 * 65kg - 5*60kg - 5*65kg - 5*75kg

WOD:
Death by hand release target burpees.
Min 1 = 1 burpee and so forth.
Finished round of 13 Burpees and got 9 of the 14th. Total 100 burpees.

A soul destroying workout.

Heading to Manchester for the weekend so I will prob train tues, wed, thurs.

Darrenon91

Did a double session last night. First class was weighlifting.

First task was to bulid up to a heavy clean and jerk. Ive misplaced my wrist straps which really affected my ability to do these. Wrists and forearms got quite sore quite fast. Worked up to 70kg.
Then 6*2 @ 60kg

Then -10 min EMOM:
Power Clean - 2 Front Squats - Power Jerk (1 Movement)
60kg for first 7 mins
65kg for last 3 mins.

Then we worked on pull ups in the second class. 5*2 weighted.
My shoulder seized up on the 3rd set. Cant quite explain what happened. Loosed up later on - not 100% today.

WOD: 16 min AMRAP
200 Single Unders
25 ABMAT sit ups
15 Power cleans
ROUNDS: 3 + 187 Skips.

Feeling sore today. Not sure about tonight.

Darrenon91

So last night didn't go as planned. went to do a class and ended up doing the qualifiers for the 'Filthy 150' which I think is the biggest team event in Ireland at the mo. My gym are entering a team so why not.

2 really difficult wods.

WOD1 15 min total:
Part A 1-6 mins
15-12-9
Wall Balls
Calorie ROW
TIME: 3.11

Part B 6-10mins *meaning I had a 3 min rest.
12-9-6
Thrusters 42.5kg
Pull Ups
TIME: 3.33

Part C 10-15mins
9 Thrusters @50kg
9 Chest to Bars
6 thursters @60kg
6 Bar muscle ups
3 Thrusters @70kg
3 Ring Muscle Ups
Got the chest to bars finished.

I am not able to do muscle ups yet and even if I had been I was in no shape to attempt one come the end of that. Will post WOD2 in a new reply.

Ps. Anyone here going to the event?

Darrenon91

WOD2 16 min AMRAP.
10 C+J 40kg
7 Bar over burpees
9 C+J 45kg
7 Bar over burpees
8 C+J 50kg
7 Box Jumps
7 C+J 55kg
7 Box Jumps
6 C+J 60kg
7 Toes to Bar
5 C+J 65kg
7 Toes to Bar
4 C+J 70kg (This is where it ended for me)
7 HSPU's
3 C+J 75kg
7 HSPU's
2 C+J 80kg
7 Chest to Bar
1 C+J 85kg
7 Chest to Bar

Ive only seen 1 lad finish it. Terribly difficult wod. I had time but just cant do the HSPU's yet

ninamc

Darrenon91 wrote: »

So last night didn't go as planned. went to do a class and ended up doing the qualifiers for the 'Filthy 150' which I think is the biggest team event in Ireland at the mo. My gym are entering a team so why not.

2 really difficult wods.


Ps. Anyone here going to the event?

Might get a spectators ticket and go for a few hours. Our gym is putting in 3 teams I think. Would like to go support them.

Darrenon91

ninamc wrote: »

Might get a spectators ticket and go for a few hours. Our gym is putting in 3 teams I think. Would like to go support them.

Ya I don't think I will make any of the teams from our gym but Im defo gonna go support if I can. Tickets aren't that expensive for a full day event.

Darrenon91

The weekend off from training was well needed. Soreness was all gone and felt good going to training last night.

Back Squat:
2*8 * 65kg - 5*75kg - 5*85kg - 8* 92.5kg
Felt really good. Not heavy by any means but just felt strong.

Wod 1:
21-18-15-9-6
Box Jumps 24'
AMKBS
TIME 6.46

Wod 2 (felt I needed to do a bit more)
4 RFT
500m Row
15 Pull Ups
TIME: 14.26

Good session.:)

Darrenon91

Good session again last night.

Weightlifting session was all snatch. I'm finally happy with my technique at 35kg which is relatively light I know but the snatch is so technical its insane.

5*2 Snatch Balance 35kg
5*2 Hang Snatch 35kg

Then scaled version of ISABEL
20 Full Squat Snatches @ 35kg for time.
TIME: 6.30.

Then after I did JACKIE
JACKIE is a workout that is required in our gym to move on to the next programme.(not that I see that happening any time soon, I just wanted to try it) Sub 10 min is the requirement.
1000m Row
50 Thrusters @ 20kg
30 Pull ups
TIME: 8.36 :)

A good week so far.

Darrenon91

Wednesday is deadlift day and we are into the 5 week of the cycle.

2*8 - 85kg - 5* 112.5kg - 5* 127.5kg - 6* 147.5kg
Felt ok in these, not great but not bad either.

WOD 1:
4 RFT
15 ABMAT Sit ups
15 Toes to bar.
TIME: 9.05
An abdominal beating that was. Im yet to figure out how to recycle the toes to bar yet but its coming.

WOD2:
21-15-9
Calorie Row
Hand release Press Ups
TIME: 4.05

Il train tonight and then see where I am for the weekend. Hands are beat up right now.

Darrenon91

last night was gymnastics class. To be honest Im useless at all this stuff but I love it. A 6'7 dude trying handstands must be fairly hilarious for others aswel.

Nearly nailed my first handstand push up. Cant get past that sticking point yet. Think I might start an O/H press cycle to build strength in my shoulders.

Did a quick WOD after class.
21-15-9
Calories on Ski Erg (really cool machine)
Wall Balls
TIME: 4.23

Off home for the weekend. Im guessing there will be a mix of training, soccer game sunday and a few pints in between.:cool:

Alf Veedersane

Darrenon91 wrote: »

last night was gymnastics class. To be honest Im useless at all this stuff but I love it. A 6'7 dude trying handstands must be fairly hilarious for others aswel.

Mostly the bit where you're mincing around with a ribbon on a stick

Darrenon91

Alf Veedersane wrote: »

Mostly the bit where you're mincing around with a ribbon on a stick

Pure majestic with the ribbon on the stick I am :pac:

Darrenon91

Trained twice at home on Saturday. The crossfit box allowed me to jump in with them for a session on Saturday morning which was cool.

Really tough and long workout.
Teams of 3: 2 people working at a time.
100 Burpees
100 Thrusters 40kg
100 Hand Release Push ups
100 sits ups
100 Shoulder to overhead 40kg
100 box jumps
1km run to finish.
Time: 25.40

Then later on worked on max snatch.
Worked up to a new PR of 52.5kg. Delighted with that

Then the WOD 'HELEN'
3 RFT:
400m run
21 American KB swings
12 Pull ups
TIME 10.08. - Happy with this.

All this combined with having aguero captain in my fantasy league made Saturday a good day.

Played a soccer game Sunday. Landed really badly on my hand. Pretty worried about it tbh. Havent had a chance to go to A + E and don't really know much about how to go about this in Dublin. Will have to look into it today.

Would be devastating if it was a bad injury.:(

Alf Veedersane

Go to a doctor and they'll refer you. If you just show up at A&E, you'll be hit with a €100 charge.

Darrenon91

Cheers Alf was just informed this aswel. Im not registered with a doctor up here so I will prob have to find a walk in. Might give it another day and hope it was just a bad bang.

ninamc

http://www.mater.ie/patients/emergency-services/smithfield/


Try these guys. Have used them a couple of times. Excellent service, not long of a waiting time. They are part of the Mater as well so can link in with them if further investigation/physio is needed. Initial cost is 100. Hopefully it's nothing too serious.

Darrenon91

ninamc wrote: »

http://www.mater.ie/patients/emergency-services/smithfield/


Try these guys. Have used them a couple of times. Excellent service, not long of a waiting time. They are part of the Mater as well so can link in with them if further investigation/physio is needed. Initial cost is 100. Hopefully it's nothing too serious.

Thanks a million. Gonna leave it a day I think. Swelling has come down a lot. Gonna ice it again tonight and rest it.

Every day may just have to be leg day for a week or two

ninamc

I do find that with Camogie I pick up an awful lot of injuries to the hands and fingers. I'd really want to feel like something was broken now before I get it looked at. Ice and a strapping usually do the trick alright

Darrenon91

ninamc wrote: »

I do find that with Camogie I pick up an awful lot of injuries to the hands and fingers. I'd really want to feel like something was broken now before I get it looked at. Ice and a strapping usually do the trick alright

Ya that's the way I am too. Ive broken way too many bones in my time already so ive become pretty good at knowing. Im pretty sure its not broken. Gonna go gym tonight. I still think it will be a week or two before I get the power back in my hand even if its not broken so ill have to come up with something to do.

Darrenon91

I went to the gym last night. Didn't do a whole lot but Im happy I went.

Did some squats with the safety bar (pretty much no use of hands) and my god is that tough.
8*50kg - 8*60kg - 5*75kg - 5*82.5kg - 5*87.5kg - 8*70kg

WOD
21-15-9
Assault bike calories (pushing with all legs)
Alternating lunges
ABMAT sit ups
TIME: 6.37

Left it at that. Did a lot of mobility throughout. Hand is still quite sore. Will give it til the weekend.

Darrenon91

I really am limited in the gym but trying to make the best of the situation.

Didn't wanna do squats wit the safety bar again so I went to work on power and explosiveness .
5*10 Weighted Box Jumps (+20lbs) - These got extremely tough at the end.

WOD:
10 Min AMRAP:
400m Run
10 Box Jumps
20 Air Squats
ROUNDS: 3

Also worked a good bit on progressing my pistol squats, which I cannot do what soever.

Happy enough with the work Im getting done considering. Feeling a bit more confident about the hand.

Darrenon91

Hit the gym last night again.

Safety bar pause squats (3 second hold):
8*50kg - 8*60kk - 5*72.5kg - 5*77.5kg - 5*82.5kg - 5*87.5kg
Last set was as tough of a set as Ive ever done. Don't do a lot of pause squats but these felt good.

WOD:
21-15-9
ABMAT sit ups
Goblet squats (holding 25lbs ball)
Box jump step overs (using same ball)
TIME: 7.37

Absolute leg burner of a session. Gonna take tonight off.

Hand is very bruised and yellow at the moment which I actually think is good sign. Means it was just a very bad bang I am sure. Grip is coming back slowly aswel.

Darrenon91

Got to the gym Saturday before Saturday nights antics.

Obviously my sessions have been leg heavy but I don't think I am overdoing it. Did an early morning session and an afternoon session

Front Squats:
8*50kg - 8*60kg - 5*75kg - 5*82.5kg - 5*85kg

WOD:
21-15-9
GHD Sit ups (first time doing these and just no)
Goblets squats with 25lbs ball
Box jumps
TIME: 8.34

In the afternoon me and my mate did a 5k weighted run with the 20lbs vest. This didn't get me in the lungs at all. Breathing felt fine but the legs were dead after.

Came in at 26.42 which I am delighted with. Haven't tested my 5k but ive signed up for park run so will do that some Saturday mornings. Believe I can get in under 20 mins.

Alf Veedersane

Darrenon91 wrote: »

Came in at 26.42 which I am delighted with. Haven't tested my 5k but ive signed up for park run so will do that some Saturday mornings. Believe I can get in under 20 mins.

That's a really good time to run 5k with a 20lb vest!

Darrenon91

Alf Veedersane wrote: »

That's a really good time to run 5k with a 20lb vest!

Cheers alf. I wasn't expecting that fast to be honest would have been happy with sub 30 mins. I can honestly say I don't think I could have went any faster.:)

Alf Veedersane

Darrenon91 wrote: »

Cheers alf. I wasn't expecting that fast to be honest would have been happy with sub 30 mins. I can honestly say I don't think I could have went any faster.:)

I wouldn't do weighted vest running too often though. The extra downward force just increases the likelihood of injury

Darrenon91

Alf Veedersane wrote: »

I wouldn't do weighted vest running too often though. The extra downward force just increases the likelihood of injury

Ya I had a long talk with the coach about the whole thing before hand and he advised the same. I hadnt planned for it to become a regular thing anyways. Just wanted to see where I was at.

Darrenon91

Was not in the frame of mind for the gym last night at all but I dragged myself there in the end.

Still no grip strength in my hand but I can let things rest on my palm which is good.

Back Squats (Wendler 5 3 1)
2*8 * 60kg - 5*87.5kg - 3*97.5kg - 3*107.5kg
Happy with how they felt.

WOD was such a slog and tbh I hated it.
10 RFT:
3 Front Squats 55kg
10 Burpees
TIME: 14.29

Might rest tonight. Will call it later.

Darrenon91

Got a decent session in last night - feeling sore today.

Minute on minute off push ups to keep the upper body ticking over. (5 Rounds)
27 - 18 - 16 - 13 - 12
My push ups are pathetic. Im gonna start doing this more often. Its one of the only upper body movements I can do at the moment.

Good mornings:
2*8 * 40kg - 3*8 * 60kg - 1*8 * 70kg.
Don't do these enough.

Some resisted sprint work.
EMOM 7 mins
10 seconds up and 10 seconds back - 40 seconds rest.
Nearly got sick after this.

15 mins working on double unders
New PR of unbroken DU's - 35

Gonna train the next few days and work on my flaws. Pistols, DU's and Push ups.

Darrenon91

Im kinda enjoying these sessions that Im doing. I love doing the classes and all but some days its good to just work on your flaws and weaknesses.

Minute on minute off push ups to keep the upper body ticking over. (5 Rounds)
28 - 19 - 17 - 13 - 14
My friend came over for the last set and encouraged me so I ended up beating my last minute score. Need to push myself harder.

Worked on pistols
5*5 each leg with the band. These are tough.

15 mins on DU's
New PR of 43 unbroken - Im chasing the triple digits before xmas now

WOD:
30-20-10
Goblet Squats with the 25lbs Ball
ABMAT Sit Ups
Burpees
TIME: 12.00
Nasty....

Darrenon91

Rested Friday which was well needed.

Did a long days training on Saturday. Started with my first Park Run in Marlay Park. Beautiful morning for a run. Came in at 21.13 and since it was my first its technically a PB. I think I will aim to do one or two of these a month. Kinda wish I started earlier in the summer.

Got to the gym then.
Lunges with barbell on back:
3*8 * 40kg. Working on explosiveness.

Long chipper WOD:
20 Reps of the following with a 200m in between each.
Med Ball Cleans 30lbs
Wall balls 20lbs
Ring Dips
ABMAT sit ups
Ring rows
Push ups
20 cal row
20 burpess.
TIME: 19.45

Strictly core WOD:
21-15-9
ABMAT sit ups
Plank up-downs.
TIME: 3.33

Great days training. Rested Sunday. Hand is nearly back to full go.

Darrenon91

Deload week again with the squats. Defo feeling stronger with these in the lower weight/higher rep range so hopefully I can get close to my PR in the next testing and maybe out pass it by Xmas.

Back Squats:
2*8 * 72.5kg - 2*5 *72.5kg - 5*87.5kg

WOD:
7 min AMRAP of Burpees (who even thought of this)
Total Burpess - 90.
Wanted to break 100 so disappointed with this. My height sets me at a disadvantage but I really want to get better at these. But I don't know how.

Minute on minute off push ups (5 rounds)
30-21-19-17-16.
These are getting better already.

Darrenon91

Got to the gym last night but didn't do much tbh.

Worked on DU's for about 20 mins. Need to use my wrist more instead of my forearms to move the rope as I am fatiguing way too fast.

Back able to do pull ups now worked on these aswel. 5*2 for the moment.

WOD:
12-9-6-3
Med Ball C+J 30lbs
Deadlift @60kg
TIME: 5.20

Im able to do all pulling movement now again. Pressing movements with the barbell still cause quite a bit of pain in my hand so will give them another few days.

Darrenon91

Been away for a few days so didn't get a chance to post in here.

Friday:
Trained Friday lunch time as I was off work.
Bench Press
5*60kg - 5*70kg - 5*80kg - 5*85kg - 5*90kg - Happy with that.

8 min EMOM:
1 Power clean + 2 Push Press - 60kg.
Good session.

Took Saturday and Sunday off.

Monday
Went to the local gym and did a chest session.
Nothing crazy just keeping things ticking over.

Tuesday
It is testing week
Back squat - Matched my old PB of 130kg which I am very happy with. Felt good and prob could of went a few kg up if I had time.

Chipper WOD
50 Air Squats
20 ABMAT sit ups
300m RUN
20 Box Jumps
10 Box Jumps overs
TIME: 4.08

Sore today.

Darrenon91

Was buzzing to get to the gym last night after work. Testing my deadlift is something I was looking forward to doing.

Hit a new PR or 190kg. It was a bit sloppy to be honest but aren't all PR's really? I honestly never imagined myself hitting these kinda numbers on the DL. During testing for GAA in April I couldn't pull 140kg. Im delighted that the hard work has paid off.

WOD:
10 min AMRAP
10 KB swings
50 Double Unders
ROUNDS: 5

Gonna rest tonight - legs are beat right now.

ninamc

That's a HUGE difference in 6 months. Well done

How you getting on with the DU's? I bought a skipping rope to practise at home. Really want to get them nailed before the New Year.

Darrenon91

ninamc wrote: »

That's a HUGE difference in 6 months. Well done

How you getting on with the DU's? I bought a skipping rope to practise at home. Really want to get them nailed before the New Year.

Thanks I really don't know how Ive got such a jump but im delighted.

Ya the DU's are pretty nailed on now. Ive got the technique its just building stamina is the problem. I do be wrecked after 20/25. Can string 40/50 together now on a really good day. Just practice every day. Work on keeping your jump consistent every time and work on your hand speed.

Darrenon91

Did a few good sessions over the weekend.

Friday was testing strict press. Managed to get a new PR of 70kg. Very happy with this. Last time out it was 62.5kg.

WOD:
3 rft
20 Wall balls 20lbs
300m wall ball carry
TIME: 8.10
Wanted to break 8 mins but what can ya do.

Also tested my bench. Still at 100kg. Missed 105kg twice

Saturday morning we worked on hang power cleans. Still a bit wary of my hand which is sore sometimes when catching a clean or a snatch but worked up to 85kg.

WOD - Partner
3rft
300m run each
30 KB swings each 24kg
30 Box overs with KB
TIME: 18.34
This was a slog.

Back at it tonight with a new cycle. Looking forward to it.

Darrenon91

Didn't feel too up for the gym last night but went anyways. The 5 o clock coffee kinda got me through.

Back Squat
8*60kg - 5*80kg then 5*3 * 100kg.
Felt good.

WOD
8 rft
10 ABMAT sit ups
10 Hand release burpess
TIME: 9.30

Nasty enough workout. Groin is a bit sore today will assess it later.

Darrenon91

Double a double session last night.

First class was weightlifting.
Power Snatch
5*40kg - 4*45kg - 3*50kg - 2*55kg and went on to miss 60kg 4 times

Power clean
5*70kg - 4*75kg - 3*80kg - 2*85kg and I lost count how many times I missed 90kg. Not great.

Then worked on pull ups:
7,6,5 is my best attempt at 3*8 at the moment.

Weighligting complex EMOM
Power clean - High Hang power clean - 2 push press
55kg

WOD:
10 Pull Ups
15 Power Cleans 50kg
4 DB Push Press 20kg each arm
TIME: 7.18

SO MANY power cleans. Sore today.

Darrenon91

Darrenon91 wrote: »

WOD 2: ANNIE
50 - 40 - 30 - 20 - 10
ABMAT Sit ups
Double Unders
TIME: 11.24

Did this again last night. Did it in 8.59. Still not happy with it. Defo want it sub 7 mins. I did it at the end of session so was fairly wrecked but no excuses really.

Darrenon91

Did a good session last night again. Can really feel my strength coming along.

Deadlift.
8*2 Explosive
90kg + band which adds 40kg. Really enjoyed this.

WOD:
8 Rounds of 250m on the Ski Erg 1:1 rest.
Times as follows in seconds - 56-54-49(figured out how to use it :pac:)-51-53-54-56-57.

Gonna take a day or two rest. Groin and shoulder are a little sore.

Darrenon91

Took the weekend to rest. Groin stil isn't great. Gonna train tonight see if I can loosen it out.

Darrenon91

Good to get back at it last night. Did a lot of mobility and felt quite better straight away.

Tempo Back Squats 3-1-1
1*8 * 82.5kg and 2*6 * 85kg.
These were tough but great for building power.

WOD:
50 Air Squats Buy in
6 Rounds:
8 Push Ups
8 AMKBS 24lbs
50 Air Squats Buy out
TIME: 6.59
Not great - took an age on the air squats. Need to focus on my stamina for the next few weeks.

Skill work:
5*5 Toes to Bar.
Double unders 5*30
Both coming along nicely

Darrenon91

Good session again last night.

Bench
1*8*70kg - 4*6*80kg - 1*8*70kg

Deadlift 5*3 @80%
This was 152.5kg for me. Felt strong in these. Need to use my lats more when pulling. I sometimes forgot to take he tension out of the bar before I pull also which leads to terrible form. Something to work on.

WOD;
3 rft
400m Row
15 Overhead Squats
TIME: 11.30

Im just not good at the O/H squats. I really need to practise these. I also did the row instead of a run as my groin is still a little sore when running.

Looks like I wont be trainin for a few days so groin should heal up fully. Will work on mobility and get back at it on Monday.

Darrenon91

Was looking forward to the session last night.

Ive changed working hours now so should be able to get a lot more done in the evenings.

Front Squats:
5*5 @ 80kg - Didn't Feel great if Im honest. Havent done them in a while.

Strict Press:
5*5 @ 55kg. Felt Easy. Should have upped the weight.

Back Squat:
8*2 Explosive @95kg - Felt Strong here. Glutes began to burn.

WOD: 8 mins
400m
Max wall Balls
400m
You had to leave enough time to get the second run done. Really liked this, a bit of thinking needed.
WALL BALLS: 75

Good night sleep aswel.

Darrenon91

Was feeling pretty sore after Monday but I love weightlifting class.

Did a long warm up with lots of stretching. I feel I really need to loosen up for snatch work.

High Hang/Hang/Full Snatch 3 Movements = 1 rep
2*40kg
2*45kg
2*50kg

Snatch Pulls
5*2 @55kg

Then 5 sets of 2 Snatch Grip Press + 2 O/H Squats
40kg - 42.5kg - 45kg - 50kg - 55kg

Sore today but im gonna train tonight. Between now and then I plan to eat and eat lots.

Darrenon91

Good session again last week. Enjoying this week.

3*5 L sits negatives. These are tough. Need practice.

Tempo Deadlift (1,1,3)
3*8
110kg Touch and go. Felt strong in the first couple of these. I tired quite quickly during the reps though. Prob don't do high reps deadlifts enough.

WOD
21-1-9
AMKBS 28lbs
ABMAT Sit ups
TIME 2.50

Tabata Box Jumps
Score is your lowest reps - 8 for me.

60kg Sled Push 1 min on -1 min off - 3 rounds

Incline Bench
4*4 @75kg

Gonna rest tonight.