Deadlift
3 @ 15kg / 33lb
5 @ 30kg / 66lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 62kg / 137lb
Max reps @ 43 kg / 95lb = 12 reps
Abs
Hanging KTE attempts 3-3(2-1)-3
I'm getting closer
Stretch and foam roller
Collaboration request
11 months ago
Thursday, 30 June 2011
Deadlift, Abs
Warm up:- spealler, 10 wallballs, 10 knee highs, DL's 3 @ 7kg
Deadlift
3 @ 15kg / 33lb
5 @ 30kg / 66lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 62kg / 137lb
Max reps @ 43 kg / 95lb = 12 reps
Abs
Hanging KTE attempts 3-3(2-1)-3
I'm getting closer
Stretch and foam roller
Deadlift
3 @ 15kg / 33lb
5 @ 30kg / 66lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 62kg / 137lb
Max reps @ 43 kg / 95lb = 12 reps
Abs
Hanging KTE attempts 3-3(2-1)-3
I'm getting closer
Stretch and foam roller
Tuesday, 28 June 2011
Push ups and pull downs
Warm up:- Spealler less leg swings
Push Ups
3 @ Pin 5
3 @ Pin 5
3 @ Pin 4
3 @ Pin 2
3 @ PU Bars on 4" box x 1 and Failed 2nd rep about 3/4 up so rested about 30 secs and got another 1, rested again and got another 1
9-6-3 at Pin 5
U/H Pull downs using high pully on knees
3 @ 10kg / 22lb
3 @ 15kg / 33lb
3 @ 25kg / 55lb
3 @ 30kg / 66lb
3 @ 37kg / 81lb
Max @ 10kg = 50 reps - could have done more but decided 50 was enough lol
Stretch out
Push Ups
3 @ Pin 5
3 @ Pin 5
3 @ Pin 4
3 @ Pin 2
3 @ PU Bars on 4" box x 1 and Failed 2nd rep about 3/4 up so rested about 30 secs and got another 1, rested again and got another 1
9-6-3 at Pin 5
U/H Pull downs using high pully on knees
3 @ 10kg / 22lb
3 @ 15kg / 33lb
3 @ 25kg / 55lb
3 @ 30kg / 66lb
3 @ 37kg / 81lb
Max @ 10kg = 50 reps - could have done more but decided 50 was enough lol
Stretch out
Saturday, 25 June 2011
Squat Therapy, Elliptical
Warm up:- spealler,
Squat Therapy
3 x air
3 x bar hold @ pin 11
3 x bar hold @ pin 12
3 x bar hold @ pin 13
3 x bar hold @ pin 13 a little closer
Felt it in my lower mid back muscles again - really works them! And my form is definetely getting better - thank Coach Glassman
Metcon
Elliptical to rest wrist as still a little achey
2400 meters level 2 - in 14.02 mins - PR by 43 secs
Splits every 400m 2.15, 2.17, 2.19, 2.24, 2.20, 2.25
Stretch and foam roller
Squat Therapy
3 x air
3 x bar hold @ pin 11
3 x bar hold @ pin 12
3 x bar hold @ pin 13
3 x bar hold @ pin 13 a little closer
Felt it in my lower mid back muscles again - really works them! And my form is definetely getting better - thank Coach Glassman
Metcon
Elliptical to rest wrist as still a little achey
2400 meters level 2 - in 14.02 mins - PR by 43 secs
Splits every 400m 2.15, 2.17, 2.19, 2.24, 2.20, 2.25
Stretch and foam roller
Squat Therapy, Shoulder Press, Chin ups
Warm up:- Spealler warm up, 10 wallballs,
Squat Therapy Bar holds
3 x at bar at pin 10
3 x at bar at pin 11
3 x at bar at pin 12
Shoulder Press
3 @ 7kg
3 @ 10kg
3 @ 14kg
3 @ 18kg got plates wrong so it was actually 16kg
3 @ 22kg / 48lbs (Left arm was a slower than right again??)
12-9-6 @ 8kg / 18lb
Chin ups - P U Rev assisted - increasing with less assistance
3 @ 1"
3 @ 2"
3 @ 4"
3 @ 5.5"
3 @ 7.5" only just! (PR - pleased with progress considering I failed 3rd rep of 6" only 18 days ago )
Max Beginner Ring Rows @ feet under rings = 10 reps
c/o Negative full push up (more controlled than ever before), stretch, flexibility and foam roller
Squat Therapy Bar holds
3 x at bar at pin 10
3 x at bar at pin 11
3 x at bar at pin 12
Shoulder Press
3 @ 7kg
3 @ 10kg
3 @ 14kg
3 @ 18kg got plates wrong so it was actually 16kg
3 @ 22kg / 48lbs (Left arm was a slower than right again??)
12-9-6 @ 8kg / 18lb
Chin ups - P U Rev assisted - increasing with less assistance
3 @ 1"
3 @ 2"
3 @ 4"
3 @ 5.5"
3 @ 7.5" only just! (PR - pleased with progress considering I failed 3rd rep of 6" only 18 days ago
)Max Beginner Ring Rows @ feet under rings = 10 reps
c/o Negative full push up (more controlled than ever before), stretch, flexibility and foam roller
Wednesday, 22 June 2011
Deadlift, Abs and Fran
Warm up:- spealler, 5 wallballs, 10 abmat unachored situps, 10 abmat b/e’s, Bar hold Squats 3 @ pin 8, 2 @ pin 9, 3 @ pin 10, DL's 3 @ 7kg
Deadlift
5 @ 15kg / 33lb
3 @ 25kg / 55lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 60kg / 132lb
Abs Decline Sit ups 5-5-5
30 secs hang
Pre metcon warm up:- red band dislocates, thrusters 3 @ 7kg, 3 @ 14kg and realised no way I was gonna get 21 of them so went to 12kg instead. Pull ups 2 chin, 2 pulls all blue band
Metcon - Fran
21-15-9
Thrusters @ 12kg / 26lb
Pull ups - blue band - mostly with wide feet (alternated grip every 3 reps)
Done in 9.17 mins
My wrist was complaining a little after the first 15 reps but I carried on. I haven't done Fran since Jan 11 with 16kg / 35lb thrusters in 11.14 so not too bad considering?
And actually forgot aout my wrist till it started aching - probably should have quit but well I didn't - I've started so I'll finish and all that lol.
c/o Negative full push up (felt more controlled than previously), stretch, flexibility and foam roller
Deadlift
5 @ 15kg / 33lb
3 @ 25kg / 55lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 60kg / 132lb
Abs Decline Sit ups 5-5-5
30 secs hang
Pre metcon warm up:- red band dislocates, thrusters 3 @ 7kg, 3 @ 14kg and realised no way I was gonna get 21 of them so went to 12kg instead. Pull ups 2 chin, 2 pulls all blue band
Metcon - Fran
21-15-9
Thrusters @ 12kg / 26lb
Pull ups - blue band - mostly with wide feet (alternated grip every 3 reps)
Done in 9.17 mins
My wrist was complaining a little after the first 15 reps but I carried on. I haven't done Fran since Jan 11 with 16kg / 35lb thrusters in 11.14 so not too bad considering?
And actually forgot aout my wrist till it started aching - probably should have quit but well I didn't - I've started so I'll finish and all that lol.
c/o Negative full push up (felt more controlled than previously), stretch, flexibility and foam roller
Monday, 20 June 2011
Push ups and pull downs
Warm up:- Arm swings and a few twists, over n unders
Push Ups
3-3-3-3-3
Pin 5 - Pin 5 - Pin 4 - Pin 3 - Pin 1
Only just but I made it
Max reps at Pin 5 = 10 reps
U/H Pull downs using high pully on knees
5 @ 5kg, 2 @ 10kg, 3 @ 25kg, 3 @ 35kg, 3 @ 40kg / 88lb
want to find max as its ages since I've done any so tried 3 @ 45kg / 99lb but failed
so 2 @ 42kg, 2 @ 43kg and finally 1 @ 44kg / 97lb is my 1RM for the day
I'm going to apply GD's strength progressions to these pull downs to try and alternate them with chin ups to get that elusive unassisted chin up.
Push Ups
3-3-3-3-3
Pin 5 - Pin 5 - Pin 4 - Pin 3 - Pin 1
Only just but I made it
Max reps at Pin 5 = 10 reps
U/H Pull downs using high pully on knees
5 @ 5kg, 2 @ 10kg, 3 @ 25kg, 3 @ 35kg, 3 @ 40kg / 88lb
want to find max as its ages since I've done any so tried 3 @ 45kg / 99lb but failed
so 2 @ 42kg, 2 @ 43kg and finally 1 @ 44kg / 97lb is my 1RM for the day
I'm going to apply GD's strength progressions to these pull downs to try and alternate them with chin ups to get that elusive unassisted chin up.
Saturday, 18 June 2011
Squat Therapy, Shoulder Press, Chin ups
Warm up:- Spealler warm up, 10 wallballs, 8 band dislocates
Squat Therapy
3 x air
3 x with bar - air squat keeping hands above bar
3 x 7kg
3 x 10kg
3 x 15kg
15 x Air
Shoulder Press
3 @ 7kg
3 @ 9kg
3 @ 13kg
3 @ 17kg
3 @ 21kg / 46lbs (Left arm was a slower than right, quite noticably??)
Max reps @ 7kg = 21
Chins - P U Rev assisted - increasing with less assistance
3 @ top
3 @ 2"
3 @ 4"
3 @ 6"
3 @ 8" 1 then failed, waited a few secs and tried again but failed at forehead to bar. Rested about 30 secs and tried again got 1
Max @ top = 5 reps
c/o stretch, flexibility and foam roller
Squat Therapy
3 x air
3 x with bar - air squat keeping hands above bar
3 x 7kg
3 x 10kg
3 x 15kg
15 x Air
Shoulder Press
3 @ 7kg
3 @ 9kg
3 @ 13kg
3 @ 17kg
3 @ 21kg / 46lbs (Left arm was a slower than right, quite noticably??)
Max reps @ 7kg = 21
Chins - P U Rev assisted - increasing with less assistance
3 @ top
3 @ 2"
3 @ 4"
3 @ 6"
3 @ 8" 1 then failed, waited a few secs and tried again but failed at forehead to bar. Rested about 30 secs and tried again got 1
Max @ top = 5 reps
c/o stretch, flexibility and foam roller
Friday, 17 June 2011
Rest day needed
I feel ok today but not full of beans ready for another workout so gonna take rest today. Didn't sleep well last night either again - had a few restless nights.
Not sure if the short metcons on top of the strength work is too much for me to recover from when lifting the next day - may be I should only metcon the day before planned rest day?? Or should I lift only 3 days a week and do a longer metcon on a day on its own??? Hmm decisions decsion - I guess I need to try both ways and see how I feel?
Not sure if the short metcons on top of the strength work is too much for me to recover from when lifting the next day - may be I should only metcon the day before planned rest day?? Or should I lift only 3 days a week and do a longer metcon on a day on its own??? Hmm decisions decsion - I guess I need to try both ways and see how I feel?
Thursday, 16 June 2011
Deadlifts & KTE
Warm up:- spealler, 10 wallballs, 5 kick up attempts, 10 abmat unachored situps, 10 abmat b/e’s
Deadlift
3 @ 14kg / 31lb
3 @ 26kg / 57lb
3 @ 38kg / 84lb
3 @ 49kg / 108lb
3 @ 58kg / 128lb
Abs
3 x KTE elbows attemps
3 x KTE elbows attemps
3 x KTE elbows attemps - my best yet - nearly 3/4 of the way
Short Metcon - I did 110320 again to compare
Rope Climbs and Front Squats
For time:
8kg / 17lb pound Front squat, 10 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 8 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 6 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 4 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 2 reps
Beginner Rope Climb floor to standing, 3 ascents
Done in 4.45 - PR by 14 secs
Splits 1.12, 1.04, 0.58, 0.48, 0.41
Deadlift
3 @ 14kg / 31lb
3 @ 26kg / 57lb
3 @ 38kg / 84lb
3 @ 49kg / 108lb
3 @ 58kg / 128lb
Abs
3 x KTE elbows attemps
3 x KTE elbows attemps
3 x KTE elbows attemps - my best yet - nearly 3/4 of the way
Short Metcon - I did 110320 again to compare
Rope Climbs and Front Squats
For time:
8kg / 17lb pound Front squat, 10 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 8 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 6 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 4 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 2 reps
Beginner Rope Climb floor to standing, 3 ascents
Done in 4.45 - PR by 14 secs
Splits 1.12, 1.04, 0.58, 0.48, 0.41
Tuesday, 14 June 2011
Squat Therapy, Push ups and Chin ups
Warm up:- spealler, 10 wall balls,
Squat Therapy
3 x air
3 x with bar - air squat keeping hands above bar
3 x wall
3 x bar
3 x bar
Felt it in my lower mid back muscles again - really work them!
Push ups
3 @ bar at pin 5
3 @ pin 5
3 @ pin 4
3 @ pin 3
3 @ pin 2
Chin ups with pull up rev
3 @ top
3 @ 2” down
3 @ 3”
3 @ 5”
3 @ 7” New PR
Rested a few mins and did a short metcon - repeated 110113 GHD situps/push jerks only with a little harder scaling than before
GHD situps / Push Jerks
Five rounds of:
10 Sit-ups - 1st & 2nd round was delcline bench the rest were Abmat unachored - hands touch above head and to feet
5 Push jerk - 17kg / 37lb
Done in 5.48 mins - fairly please with this considering push ups prior to it, wrist injury and general lack of metcons lately!
Splits:- 1.14, 1.15, 1.03, 1.07, 1.07
compared to
110113 GHD situps / Push Jerks
Five rounds of:
10 Sit-ups - 1st round was delcline bench the rest were Abmat unachored
5 Push jerk - 16kg / 35lb (1st round and 3 of the 2nd were push press = DOH! then the rest were push jerks)
Done in 5.31 mins
Splits:- 1.15, 1.04, 1.02, 1.03, 1.04
Squat Therapy
3 x air
3 x with bar - air squat keeping hands above bar
3 x wall
3 x bar
3 x bar
Felt it in my lower mid back muscles again - really work them!
Push ups
3 @ bar at pin 5
3 @ pin 5
3 @ pin 4
3 @ pin 3
3 @ pin 2
Chin ups with pull up rev
3 @ top
3 @ 2” down
3 @ 3”
3 @ 5”
3 @ 7” New PR
Rested a few mins and did a short metcon - repeated 110113 GHD situps/push jerks only with a little harder scaling than before
GHD situps / Push Jerks
Five rounds of:
10 Sit-ups - 1st & 2nd round was delcline bench the rest were Abmat unachored - hands touch above head and to feet
5 Push jerk - 17kg / 37lb
Done in 5.48 mins - fairly please with this considering push ups prior to it, wrist injury and general lack of metcons lately!
Splits:- 1.14, 1.15, 1.03, 1.07, 1.07
compared to
110113 GHD situps / Push Jerks
Five rounds of:
10 Sit-ups - 1st round was delcline bench the rest were Abmat unachored
5 Push jerk - 16kg / 35lb (1st round and 3 of the 2nd were push press = DOH! then the rest were push jerks)
Done in 5.31 mins
Splits:- 1.15, 1.04, 1.02, 1.03, 1.04
Saturday, 11 June 2011
Shoulder Press & Chin ups, Short metcon
Warm up:- Spealler warm up, 10 wallballs, 8 band dislocates
Shoulder Press
3 @ 7kg
3 @ 9kg
3 @ 13kg
3 @ 17kg
3 @ 20kg / 44lbs
Chins - P U Rev assisted - increasing with less assistance
3 @ 2"
3 @ 4"
3 @ 5"
3 @ 6"
3 @ 7" 1 then failed
so tried 3 @ 6.5" but got one then failed next rep so I think this was too much too soon
Short metcon - 1 round of Kelly (scaled) for time
400m Elliptical lev 2
15 box jumps 8"
15 wall balls 5kg to ceiling
Done in 4.02
Splits 2.07, 0.57, 0.57
Cashout:- stretch, flexibilty work and foam roller
Shoulder Press
3 @ 7kg
3 @ 9kg
3 @ 13kg
3 @ 17kg
3 @ 20kg / 44lbs
Chins - P U Rev assisted - increasing with less assistance
3 @ 2"
3 @ 4"
3 @ 5"
3 @ 6"
3 @ 7" 1 then failed
so tried 3 @ 6.5" but got one then failed next rep so I think this was too much too soon
Short metcon - 1 round of Kelly (scaled) for time
400m Elliptical lev 2
15 box jumps 8"
15 wall balls 5kg to ceiling
Done in 4.02
Splits 2.07, 0.57, 0.57
Cashout:- stretch, flexibilty work and foam roller
Wednesday, 8 June 2011
Deadlift test 1RM, HKR and short metcon
Warm up:- spealler, 10 wallballs, 3 DL's @ 7kg
Deadlift Test 1RM
3 @ 32kg / 70lb
3 @ 47kg / 104lb
2 @ 57kg / 125lb
2 @ 64kg / 141lb
1 @ 74kg / 163lb
1 @ 77kg / 170lb NEW PR = 115%BW
Abs
3 x Hanging Knee Raises
3 x HKR
3 x HKR
Short Metcon <10mins
21-15-9
8" box jumps
Power snatch @ 7kg (still wary of wrist)
Pull ups (blue band assist feet 0-18" apart, changed grip every 2 reps)
I did the 21 & 15 in 9.44 mins ( pull ups were really slow & sloggy) and stopped there.
Felt great to get a metcon done.
Wrist was clicking in the latter reps of the 15 power snatches but no pain.
Pull ups really slowed me down - it seems ages since I done more than 5 reps in one go! But I'm concentrating on strength at the moment, so loosing a little endurance is no great shakes.
Deadlift Test 1RM
3 @ 32kg / 70lb
3 @ 47kg / 104lb
2 @ 57kg / 125lb
2 @ 64kg / 141lb
1 @ 74kg / 163lb
1 @ 77kg / 170lb NEW PR = 115%BW
Abs
3 x Hanging Knee Raises
3 x HKR
3 x HKR
Short Metcon <10mins
21-15-9
8" box jumps
Power snatch @ 7kg (still wary of wrist)
Pull ups (blue band assist feet 0-18" apart, changed grip every 2 reps)
I did the 21 & 15 in 9.44 mins ( pull ups were really slow & sloggy) and stopped there.
Felt great to get a metcon done.
Wrist was clicking in the latter reps of the 15 power snatches but no pain.
Pull ups really slowed me down - it seems ages since I done more than 5 reps in one go! But I'm concentrating on strength at the moment, so loosing a little endurance is no great shakes.
Tuesday, 7 June 2011
1RM push up test and chin ups
Warm up:- spealler, 5 wall balls, 3 air squats
Squat Therapy with bar - air squat keeping hands above bar 4 x 3 reps
Felt it in my lower mid back muscles for sure!
Testing 1 RM push ups
3 @ bar at pin 4
2 @ pin 3
2 @ pin 2
1 @ pin 1 (approx 17" high)
1 @ push up bars on 4" box (approx 8" high)
1 @ push up bars on floor - failed
1 @ hands on 8" box
Chin ups with pull up rev
3 @ 2" from top
3 @ 4"
3 @ 5"
3 @ 6" only 2 failed 3rd rep - arms just gave out
3 @ 6" again and got them this time
Squat Therapy with bar - air squat keeping hands above bar 4 x 3 reps
Felt it in my lower mid back muscles for sure!
Testing 1 RM push ups
3 @ bar at pin 4
2 @ pin 3
2 @ pin 2
1 @ pin 1 (approx 17" high)
1 @ push up bars on 4" box (approx 8" high)
1 @ push up bars on floor - failed
1 @ hands on 8" box
Chin ups with pull up rev
3 @ 2" from top
3 @ 4"
3 @ 5"
3 @ 6" only 2 failed 3rd rep - arms just gave out
3 @ 6" again and got them this time
Sunday, 5 June 2011
Friday, 3 June 2011
Shoulder Press & Chin ups 1RM test
I tested my 1RM today so I can start my strength bias stuff as per GD’s advice to me for a simple strength program.
w/u spealler less leg swings, shoulder press 3 x 7kg
Shoulder Press (DL'd and Hang power cleaned the barbell each time)
3 @ 9kg
3 @ 14kg
2 @ 19kg
1 @ 23kg / 51lb
1 @ 25kg / 55lb
1 @ 26kg / 57lb this equalled my PR from 1 Jan 11 but definitely went up slightly easier - some shaking in the arms but not as slow as the last time
but I was pretty sure I couldn’t manage 27kg / 59lb today so this is my 1RM for now.
Chin up using Pull Up Revolution
3 @ Top - highest point that I can comfortably get my leg in - giving the most assistance possible
2 @ 1” down
1 @ 2” down - this felt pretty easy compared to last time, last time I tried here it was rediculously hard
1 @ 4” down
1 @ 6” down - still felt good and I expected to be done by now so decided to keep going see how far I got
1 @ 8” down
I suprised myself and thought should I try for an unassisted one - just to see - so I did and failed lol
1 @ 10” down -failed. It was pretty soon ie right after my failed attempt so waited 2 mins and tried again.
1 @ 10” down - failed again got about forhead to bar
1 @ 9” down - just made it - slight pause about nose to bar but dug deep and got my chin over the bar phew
Really surpised with my 1RM Chin PR - I’m hoping with these measurements I can apply the same measured progress to my chins as I can to weights on a barbell.
w/u spealler less leg swings, shoulder press 3 x 7kg
Shoulder Press (DL'd and Hang power cleaned the barbell each time)
3 @ 9kg
3 @ 14kg
2 @ 19kg
1 @ 23kg / 51lb
1 @ 25kg / 55lb
1 @ 26kg / 57lb this equalled my PR from 1 Jan 11 but definitely went up slightly easier - some shaking in the arms but not as slow as the last time
but I was pretty sure I couldn’t manage 27kg / 59lb today so this is my 1RM for now.Chin up using Pull Up Revolution
3 @ Top - highest point that I can comfortably get my leg in - giving the most assistance possible
2 @ 1” down
1 @ 2” down - this felt pretty easy compared to last time, last time I tried here it was rediculously hard
1 @ 4” down
1 @ 6” down - still felt good and I expected to be done by now so decided to keep going see how far I got
1 @ 8” down
I suprised myself and thought should I try for an unassisted one - just to see - so I did and failed lol
1 @ 10” down -failed. It was pretty soon ie right after my failed attempt so waited 2 mins and tried again.
1 @ 10” down - failed again got about forhead to bar
1 @ 9” down - just made it - slight pause about nose to bar but dug deep and got my chin over the bar phew
Really surpised with my 1RM Chin PR
- I’m hoping with these measurements I can apply the same measured progress to my chins as I can to weights on a barbell. Wednesday, 1 June 2011
Deadlift, Situps and Elliptical
w/u spealler, 10 abmat situps, 10 abmat b/e
DL's 5 @ 7kg, 5 @ 17kg, 5 @ 27kg / 60lb
Deadlift
5 @ 40kg / 88lb
5 @ 46kg / 101lb
5+ @ 52kg / 115lb managed 7 reps
ABS
Decline Sit ups x 5-5-10
Elliptical 800m lev 2 - done in 4.30 mins PR by 18 secs wahoo!!
Speed 10.5-11
c/o none just foam roller and stretch
DL's 5 @ 7kg, 5 @ 17kg, 5 @ 27kg / 60lb
Deadlift
5 @ 40kg / 88lb
5 @ 46kg / 101lb
5+ @ 52kg / 115lb managed 7 reps
ABS
Decline Sit ups x 5-5-10
Elliptical 800m lev 2 - done in 4.30 mins PR by 18 secs wahoo!!
Speed 10.5-11
c/o none just foam roller and stretch
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