The Balancing Act

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.