Day D

Day D
Warm up speller, 10 wall balls

Squats 3 x 5 
w/u 7 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Bench press 3 x 5
w/u 6 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Elliptical - I did tabata interval puppies = x 6 on level 2. Felt tough as its a while since i've sprinted on elliptical but made a great change.

Day B

Day B

Deadlift 1 x 5

w/u 7 @7kg
5 @ 17kg but put 2 x 10kg on instead of 5's i realised afterwards doh!! so 5 @ 27kg
3 @ 35kg
5 @ 40kg

Max Pull ups x 3 sets - PU Rev assist top, resting 1 min between sets
3 reps
0 failed nose to bar
2 reps

Think I need to maybe rest a little longer between sets as these are really tough for me - try 2 mins next time.

Was thinking about alternating pull down with pull ups to increase weight steadily to help, and same with chins and underhand pull downs - but opposing weeks so one week - u/h pulls with pull ups and other week chin ups with pull downs.

Day A

Day A

Squats 3 x 5 -
w/u 6 @ 7kg, 3 @ 10kg
5 @ 15kg
5 @ 15kg
5 @ 25kg


Press 3 x 5
5 @ 7kg
5 @ 7kg
5 @ 7kg


Run - I did elliptical 1600m @ lev 2 - took me 10.48mins and i started fairly slow but pleased overall

Day E

Day E

Should be power cleans - I tried a few with empty 7kg bar and as my wrist is still mending I think I would be stupid to do anymore so decided to do some bent over barbell rows.

BB rows 5*3
w/u 5 @ 7kg
3 @ 12kg
3 @ 12kg
3 @ 12kg
3 @ 12kg
3 @ 12kg

(Yes also noted the last workout were not true sets across  - what a numpty!!)


Max chin ups 3 sets

PU rev assist at top

6 reps
4 reps
4 reps


Seemed like I didn't do masses today but I'm trying to do more over all and less cramming so stretch and foam roller will be good - I also rested yesterday due to work and normally this workout should follow the bigger one from yesterday so it actually makes sense.

CFFB linear progression

Since a recent Crossfit Journal came out about Crossfit Football linear progression - I thought I'd give it a go. I'm not into football at all but the linear progression for the strength side seemed reasonable and I want to do more day through the week but not whole body so that I recover quick - we will see.

Plan is 2 days on, 1 off, 2 on and 2 off

Day D

Squats 3 x 5 - its really ages since I did much squatting so going to start real light and see how I progress
w/u 5 @ 7kg
5 @ 10kg
5 @ 15kg
5 @ 20kg


Bench press but push ups for me 3 x 5
5 @ Pin 5
5 @ Pin 4
5 @ Pin 3 - just last rep was tough but only 48 since last push up work out.

Then went for a short walk with my mum (not planned)

Elliptical - I did 10 mins prog 5 just steady to get back into it. Distance covered 1.20m

Re do of Week 3 Day 3

7 weeks to get ripped program

Re do - should have been day 2 but used wrong page !!
warmup up: spealler

Prep lev 1, week 3, Day 3
Set 1

4 Chin ups - 5" from top

14 Hanging Leg Raises - 4-4-4-2 (no pause at the top)

9 Lunges with a twist - per leg - i didn't do the twist = not sure my back likes it

8 push ups - Pin 3 - 6-2

Rest 2 mins

Set 2

3 Pull ups - 1" from top - 2nd was only just, failed last rep

16 Squats

45 secs plank

8 push ups - pin 3 - 3-3-2

Rest 2 Mins

Set 3

3Chin ups - 5" from top

14 Reverse Crunches - not sure my back lies these either

16 Mountain Climbers

18 Wood Chops - 5kg ball

Rest 2 mins

Deadlifts -  3 @ 7kg, 3 @ 27kg, 5 @ 37kg, 3 @ 47kg then I became aware of my back and its awhile since I deadlift'd heavy so decided to be sensible and stoop there

 

Re do of Week 3 Day 1

I turned to walk out the kitchen May 11th 2012 and holy cow did I have pain!! Back went int spasm and brought me to my knees literally. After some physio treatment and lots of rest I eventually got over it but but have been very wary.

I managed a few push ups at pin 5 and few chin ups one day when I got chance and since being incredibly busy work wise today is the first workout I've done since then - scary or what!!

I was due to retest myself but it seemed pretty stupid to push to the max when i haven't done much in around 5 weeks!! So I decided to redo week 3 and see where I'm at.

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - 3-2 and failed last 

8 push ups - Pin 3 - 4-3-1 

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-3-3-3 no pause at the the and rested toes on floor between reps

8 Lunges with a twist - per leg - back felt a little tweaky

8 push ups - Pin 3 - 3-3 just-2

10 reverse crunches - being careul not to lift back off the floor as I think this is what weakened me before

Rest 2 mins

Set 3

3 chin ups - 5" from top - did one and then felt very week in the arms so when to 3" and they were pretty easy 

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - getting back into it so not be stupid. I think I'll know to what I've done without any extra cardio.