A new beginning in 2015

[fittofattofit]

Saturday 23rd July 2016

ITB smashing/'DT'/benching @ home

'Quad flossing' = ITB smash
Air squats 5 x 15
Flossing bands painfully tight

'DT' ... scaled
5 rounds of:
deadlifts ... 12 x 40kg (88lbs)
hang power cleans ... 9 x 40kg (88lbs)
jerk presses ... 3 x 40kg (88lbs)
~7 minutes 30 seconds
Real men do it with 70kg/155lbs and with 6 jerk presses

Bench pressing
10, 10, 10, 10 x 50kg
5, 5, 5, 5, 5, 5 x 60kg

50 minutes



Sunday 24th July 2016

deads and pull-ups @ home

Deadlifts
10 x 70kg (154lbs)
10 x 90kg (198lbs)
10 x 110kg (242lbs)
10 x 120kg (264lbs)

Deadlifts ... EMOM triples
3 x 120kg (264lbs)
3 x 125kg (275lbs)
3 x 130kg (286lbs)
3 x 135kg (297lbs)
3 x 140kg (308lbs)
3 x 145kg (319lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
150 felt plenty heavy enough

Superset
'Quad flossing' = ITB smash
Air squats 5 x 15
with ring pull-ups
5 x 10

50 minutes


Three day in a row 'on-call' ... worked a 70 hour week
Tiredasphuk this weekend: I spent the early hours of each morning watching the stream of the CrossFit Games so had only a few hours sleep before working in the hospital from 8 to 6 both days. I had things planned each evening, so had to squeeze in training at the end of the work day.
Quad flossing
This is using the thick flossing bands that I'd used for my knees: figured that if I've got a lot of inflammation and the ITB is overtight, then it won't hurt
Looked like this

Did ATG air squats and boy did they hurt! ITB felt good afterwards though so I repeated it on the Sunday

'DT'
Is a 'hero WOD' from CrossFit that involves 5 rounds of 21 x deadlifts, 9 x hang cleans, 6 x push jerks @ 155lbs
If you are tough then you can do 'Double DT' for 10 rounds, or 'Heavy DT' for 5 rounds with 205lbs
I'm a pussy so I did a 'scaled DT' with 5 rounds at 88lbs and with only 3 reps on the push jerk.
This is me trying to get my triple extension for the clean

Lots of work to do and it's only a baby weight

Deadlift EMOM
Every Miinute on the Minute .... I was ambitious with this one panning triples starting at 120kg. If I was successful I'd have ended up at 3 x 165kg/363lbs ... should be easy but deads haven't been great lately and 150 felt [lent heavy enough so I finished the last 4 minutes with singles

Monday was meant to be my first day back with JP and would have been 3 weeks since I squatted so I was getting scared. Fortunately he bailed on me so I have another few days to get anxious. I was on-call for Monday evening to make it 3 days in a row on-call so I called it a rest day

[taydbear7]

I watched part of Crossfit games. Those ladies were killing it. Unreal.

[LoveMyInk]

reading this makes me hurt.

still no thrusting vids

[doughnutgut]

Would like to see vids of hang cleans Andrew. You best start and post them as I am a lonely guy right now.


Also whilst at work. Get someone to look at that hige growth above your knee on each leg.


Temove that growth and your legs will be similar to mine.


Nice session put in for long houred grafting.

[koweanguy]

Tire flips are fun
Would have been hard on the legs and low back o a squats + deads day!!

Such a strange exercise..
I find it easy for the first few flips.. then BAM! It jabs my lungs like a needle =____=

[koweanguy]

Real men do it with 70kg/155lbs and with 6 jerk presses[/color][/B]

Hey, then wake up

and go get 'em

[JohnButz]

Saturday 23rd July 2016

Epic Vastus Lateralis Muscle Andrew! Looking Great my friend.

[Swuuu]

The new hospital will be good as the old one has been built up by pieces since 1840 ... the problem

aaahhhh gotcha. So you were around at that time? lol jk jk

i've been backing off from the leg work because of the ITB strain and making up for it with deads and cable work. I used to do a lot of cable work for the arms and shoulders so my body has adapted quickly, but keeping away from squats has got me scared about my next squat session

Nothing wrong with switching exercises and body parts to give some areas a little bit of rest. Especially since you train with so many compound movements. I bet you will be just fine with the squats. just take your time and warmup first!!

That home session with John sounded pretty sick!!

A lot of work done in one session!!

[fittofattofit]

I watched part of Crossfit games. Those ladies were killing it. Unreal.

I have to say you appreciate the strength and stamina of the athletes, especially when the female masters would slay me
Gives you an appreciation of how far you can push the human body

reading this makes me hurt.

still no thrusting vids : (

eThrusts

Would like to see vids of hang cleans Andrew. You best start and post them as I am a lonely guy right now.

I do have the vids but I'd be embarrassed because I really have no form to speak of (form is sh!te, in other words ).

Also whilst at work. Get someone to look at that hige growth above your knee on each leg.

Temove that growth and your legs will be similar to mine.

Nice session put in for long houred grafting.

Ha .... I think it's the bands accentuating the lateral quads. I do have big lateral quads though but my medial quads and hammies are relatively lacking so I have work to do, even if I get past this ITB strain

Such a strange exercise..
I find it easy for the first few flips.. then BAM! It jabs my lungs like a needle =____=

It's like a lot of those 'metcon' devices: combine power with speed and strength and you're pretty much depending on ATP ... all short burst energy and then you hit the wall

Epic Vastus Lateralis Muscle Andrew! Looking Great my friend.

Thanks John! I've got big legs but it's mostly VL. VMO and hams are relatively lacking (possibly the reason I'm getting quad troubles atm) so I've got a lot of balancing work still to do

aaahhhh gotcha. So you were around at that time? : p lol jk jk

Sometimes it feels like it

Nothing wrong with switching exercises and body parts to give some areas a little bit of rest. Especially since you train with so many compound movements. I bet you will be just fine with the squats. just take your time and warmup first!!

That home session with John sounded pretty sick!! : eek: : eek:

A lot of work done in one session!!

I was scared about the squatting but the session went OK ... still worked up to 3pps but my ITB was barking
Those metcon sessions at home with John are fun: he's stronger and fitter so it pushes me .... otherwise I've a tendency to slack off at home

[fittofattofit]

And a week's worth of training!
Tuesday 26th July 2016

Quad flossing' = ITB smash
Air squats 5 x 15
Flossing bands

Bench pressing
10, 10, 10, 10 40 reps x 50kg
5, 5, 5, 5, 5, 5, 5 35 reps x 60kg

Ring pull-ups
10, 10, 10, 10, 10 50 reps x BW
Dead hang to chest-to-rings

Airdyne cycle
40 cals in 3 minutes

60 minutes



Wednesday 27th July 2016

Quad flossing' = ITB smash
Air squats 5 x 15
Flossing bands

Bench pressing
10 x 50kg
5, 5, 5, 5, 5, 5, 5, 5 40 reps x 60kg

Barbell pull-ups .... EMOM x 10 minutes
10, 7, 6, 7, 7, 7, 7, 9, 10, 10 80 reps in 10 mins x BW
+ 2 x 10 to total 100 reps
Dead hang to chin-over-bar

Airdyne cycle
40 cals in 3 minutes

50 minutes




Thursday 28th July 2016

Skwats with JP

1st time squatting in 30 days

Warm-up
Pause squats ... 10 x 40kg (88lbs)
Glute/ham stretches
Pause squats ... 10 x 40kg (88lbs)

Squats
8 x 60kg (132lbs)
8 x 80kg (176lbs)
6 x 100kg (198lbs)
6 x 110kg (242lbs)
4 x 120kg (264lbs)
4 x 130kg (286lbs)
2 x 135kg (297lbs)
2 x 140kg (308lbs)
Felt really heavy at the top
really light at the bottom

Superset
lateral lunges
10 x 40kg (88lbs)
10 x 40kg (88lbs)
10 x 40kg (88lbs)
with walking lunges
16 lunges x two 24kg KBs
16 lunges x two 24kg KBs
16 lunges x two 24kg KBs

Metcon .... squats/prowlers .... 5 minute target
Squats ... 9 x 80kg (176lbs)
Prowler push = 50kg+50kg sled = 100kg/220lbs x 40 metres
Squats ... 7 x 80kg (176lbs)
Prowler push = 50kg+50kg sled = 100kg/220lbs x 40 metres
Squats ... 5 x 80kg (176lbs)
Prowler push = 50kg+50kg sled = 100kg/220lbs x 40 metres
5 minutes 8 seconds

Glute and hammie stretches

45 minutes


First time squatting since 28th June ... I was scared sh!tless going in
140kg x 2 .... felt really heavy at the top but really light at the bottom: just bounded out of the hole. Unfortunately the ITB lit up
Metcon squats felt heavy after the prowlers. Missed my target because I mis read the time and paused a bit too long after the last set of squats. Not much if a workout but I could feel it in my legs at the end
Massage after was much appreciated




Saturday 30th July 2016

Deads with JP

Warm-up
Airdyne cycle ... 7 cals
Single leg deadlifts ... 8 each leg (holding one 24kg KB)
Airdyne cycle ... 7 cals
Single leg deadlifts ... 8 each leg (holding one 24kg KB)

Deadlift warm-ups
5 x 70kg (154lbs)
5 x 70kg (154lbs)

Deadlifts
8 x 100kg (198lbs)
8 x 110kg (242lbs)
6 x 120kg (264lbs)
6 x 130kg (286lbs)
4 x 140kg (308lbs)
MF @ 150kg
6 x 130kg (286lbs)
8 x 120kg (264lbs)
hmmmm ...

Superset
Pendlay rows
10 x 70kg (154lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)
12 x 70kg (154lbs)
with pull-ups
5 x BW+8kg
5 x BW+8kg
5 x BW+8kg
10 x BW
Dead hang to chin-over-bar

Atlas Stone cleans
4 x 115lbs
4 x 115lbs
4 x 115lbs
Stones lifted to 48" platform

Metcon .... atlas stone cleans/prowlers .... 8 minute target
Atlas stone clean ... 8 x 95lbs
Prowler push = 50kg+50kg sled = 100kg/220lbs x 40 metres
Atlas stone clean ... 6 x 95lbs
Prowler push = 50kg+50kg sled = 100kg/220lbs x 40 metres
Atlas stone clean ... 4 x 95lbs
Prowler push = 50kg+50kg sled = 100kg/220lbs x 40 metres
6 minutes 26 seconds

Glute and hammie stretches

55 minutes


The session
Deads
WTF can I say? 140 x 4 felt heavy but form was good and then I had a MF at 150 .... never even pulled at it. JP said when he sees me take that pause I suddenly lose my set-up. Dropped it back to keep up the volume but I get very down on myself when this happens
Pendlays/pull-ups
Sick when 100kg Pendlays feel easy but 140 regular deads feel heavy
Pull-ups were all strict. Finished with a max rep BW pull-up set and straight into max reps Yates rows @ 70kg. Got 10 and 12 because it was my weak grip each time that broke the set
Atlas stone cleans
115lb stone = sumo deadlift the stone to the knees, then stand and use hip drive to clean the ball to the chest and place it on a 48" platform. Not heavy but technical ... I chalked up my forearms but they are still all torn up
Metcon
95lb stones = once I got the hang of it these are light enough to just get the hands under and then clean in one movement so the stone rolls up to the chest. Prowlers were light and speedy. Smashed the time limit by a minute and a half
Overall
Deads suck, mind sucks. Was pretty happy with everything else. Stones are fun but they are much harder on your forearms than deadballs.

[fittofattofit]

Sunday 31st July 2016

Bro sesh

Bro sesh @ gym
Standing cable flyes
16 x 8kg each side
12 x 10kg each side
10 x 10kg each side
10 x 10kg each side
9 x 10kg each side
8 x 10kg each side

Wide grip lat pull-downs
12 x 55kg (121lbs)
12 x 60kg (132lbs)
10 x 70kg (154lbs)
8 x 75kg (165lbs)
8 x 75kg (165lbs)
7 x 75kg (165lbs)
6 x 75kg (165lbs)

Reverse pec deck rear delt flyes
12 x 120lbs
10 x 120lbs
10 x 115lbs
10 x 110lbs
9 x 100lbs
10 x 90lbs
8 x 90lbs

Push press
5, 5, 5, 5, 5 x 45kg (99lbs)

Horizontal calf press
25 x 200lbs
22 x 200lbs
18 x 200lbs
15 x 200lbs
16 x 200lbs

Seated cable row
12 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
6 x 110kg (242lbs)
6 x 110kg (242lbs)
6 x 110kg (242lbs)
6 x 110kg (242lbs)

Evening workout @ home
Bench
10, 10, 10 x 50kg
10 sets of 5 x 60kg

Ring pull-ups
5 sets of 10 x strict chest-to-rings

Airdyne cycle
50 cals in 3 minutes

70+45 minutes




Tuesday 2nd August 2016

Skwats with JP

Warm-up
Pause squats ... 5 x bar x 3 second pause
Lateral lunges ... 10 x bar
Pause squats ... 5 x bar x 3 second pause
Lateral lunges ... 10 x bar

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
ITB hurting badly

Box squats ... 14" box ... 2 second pause
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
5 x 150kg (330lbs)
Pain free

Tri set
Step-ups ... to 18" box
10 x 40kg (88lbs)
10 x 40kg (88lbs)
10 x 40kg (88lbs)
with lateral lunges
10 x 40kg (88lbs)
10 x 40kg (88lbs)
10 x 40kg (88lbs)
with Good mornings
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
Keeping the ITB moving through full range

Metcon .... squats/prowlers .... 9 minute target
Prowler push = 110kg+50kg sled = 160kg/352lbs x 40 metres
Prowler backwards march = 100kg+50kg sled = 150kg/330lbs x 40 metres
Squats ... 9 x 80kg (176lbs)
Prowler push = 110kg+50kg sled = 160kg/352lbs x 40 metres
Prowler backwards march = 100kg+50kg sled = 150kg/330lbs x 40 metres
Squats ... 9 x 80kg (176lbs)
8 minutes 26 seconds

Glute and hammie stretches

45 minutes

The session
Squats ... I'd done a lot of stretching the last few days and the ITB was grumpy. Squatting at 100kg was very painful as I hit parallel so I left it at that
Box squats ... these were to a 14" box, with a 3 count down; 2 count pause; then power up. The 14" box stops me just above parallel so the ITB was OK. 150kg felt heavy on the shoulders but very light off the box, so at least my legs and core got some loading
Triset ... Step-ups, lateral lunges and GMs were done as giant sets with no rest until the triple was complete. The idea was to move the quads through the full range of movement. Step-ups and lunges were painful but light enough to be able to work through
Metcon ... the plan here was to load up the legs. We had two heavy prowlers set up with one weighing 350lbs and the other 330lbs. The first prowler was a direct push for 40m, so really driving through the glutes, hammies and calves, with the second prowler attached to a belt so I had to walk backwards and drag it 40m, hitting quads and calves. Squats were @80kg and going ATG. I was happy to get it inside the time limit although if he'd said 3 rounds in 12 minutes it would have really sorted me out
Overall ... very disappointed in the ITB but still the legs still got some good loading

[koweanguy]

I may have to start doing box squats too
Got a sharp wrist pain from doing squats on Wednesday.. strange thing is I can pull heavy for deads and bench fine but just the squats trigger it.
Weird. I believe it's the first time my wrists got this way from squats O.o

Anywho glad you transitioned away from what was hurting you and nailed the box squats man!
Sharp mindset you got there

[fittofattofit]

I may have to start doing box squats too
Got a sharp wrist pain from doing squats on Wednesday.. strange thing is I can pull heavy for deads and bench fine but just the squats trigger it.
Weird. I believe it's the first time my wrists got this way from squats O.o

I know that a lot of people get wrist pain from squats when they go low bar because they've got poor shoulder mobility ... means that they cock the wrists back because the shoulders can't get back far enough. Good idea to rest the wrists anyway .. those buggers take a while to heal

Anywho glad you transitioned away from what was hurting you and nailed the box squats man!
Sharp mindset you got there ; ) : D

I was disappointed that the first time back squatting I managed to squat 3pps before the ITB hurt whereas this time it barked at only 2pps. Was happy to get the box squats in although 330 on my shoulders felt way heavier than I remembered





Wednesday 3rd August 2016

Quad floss/push/pull @home

Quad 'flossing' = ITB smash
15 x BW
15 x BW
10 x 40kg (88lbs)
10 x 40kg (88lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
6 x 80kg (176lbs)
6 x 80kg (176lbs)
Flossing bands on the left thigh

Bench pressing
10, 10, 10 x 50kg
5, 5, 5, 5, 5, 5 30 reps x 60kg

Barbell pull-ups .... EMOM x 10 minutes
10, 10, 10, 7, 8, 7, 7, 7, 8, 10 84 reps in 10 mins x BW
+ 2 x 10 to total 104 reps
Dead hang to chin-over-bar

60 minutes




Thursday 4th August 2016

Prehab

Regular Rehab workout
6 rounds of:
Pallov press and overhead extension ... kneel perpendicular to cable stack and extend arms overhead ... core, shoulder mobility
Medicine ball catches ... standing single legged on a bosu ball ... catching 10 x 10lb balls each side = hip, knee and core stability
Single leg cable deadlifts ... 10 reps each leg. Hip and knee mobility
TRX single arm rows ... 10 reps each side. Shoulder stability
30 minutes

[doughnutgut]

Strong metcon. Serious good idea with push then pull. Bet them legs were fried. ITB issues sounds like a pita Andrew.

Where did you get it from? Old injury?

Have you thought of deadlifting (blindfolded)

Srs.

[pastorpritch]

Man your lower body stuff looks brutal, along with all that METCON
I don't think I could keep up :-O

Hoping to start doing some hikes, maybe that will make me feel more like a man when i read this journal

[fittofattofit]

Strong metcon. Serious good idea with push then pull. Bet them legs were fried. ITB issues sounds like a pita Andrew.

Where did you get it from? Old injury?

The push/pull is fun and I think that the sled work has kept my legs strong despite backing off from the squatting
I had the ITB strain before but this time it's been there for 4 months and no sign of it getting better. I got back up to squatting 160kg and I tried to widen my stance and felt it pull. Since then it's been getting sharper. I rested it for the month while JP was on holiday and that didn't work so I'm smashing it now. I'm almost at the stage I'll have t stop self-diagnosing and go to my old physio

Have you thought of deadlifting (blindfolded)

Srs.

I know I should .... without blowing smoke up my own arse, my form is perfect until a switch flicks in my mind and I just can't bring myself to make the pull. I rarely 'fail', I'm just like a horse shying at a steeple. Honestly, I was contemplating 'hypnotism' yesterday

Man your lower body stuff looks brutal, along with all that METCON
I don't think I could keep up :-O

Hoping to start doing some hikes, maybe that will make me feel more like a man when i read this journal : p

Thanks Pritch ... I have to keep up with the lower body metcon stuff because I've been on a long deload from the squats. Hikes are great! You should consider doing 'Murph' at home ...
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
it's a CrossFit standard and if you want to make it tougher you wear a 20lb vest







Friday 5th August 2016

Deads with JP

Warm-up
Deadlifts ... 8 x 50kg
Single leg deadlifts ... 8 x 50kg each leg
Deadlifts ... 8 x 50kg
Single leg deadlifts ... 8 x 50kg each leg

Block Deads .... off 6" blocks
5 x 100kg (198lbs)
5 x 120kg (242lbs)
5 x 140kg (308lbs)
5 x 150kg (330kgs)
5 x 160kg (352lbs)
10 x 140kg (308lbs)

Triset
Pendlay rows
6 x 90kg (198lbs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)
with Ring pull-ups
8 x BW
8 x BW
8 x BW
Dead hang to chest -to-rings
with GHD hyerextensions
12 x BW+14lb wallball
12 x BW+14lb wallball
12 x BW+14lb wallball

Metcon .... atlas stone cleans/Rows/sit-ups .... 8 minute target
Atlas stone clean ... 4 x 115lbs
Concept 2 rower ... 8 cals
Ab mat sit-ups ... 12
Atlas stone clean ... 4 x 115lbs
Concept 2 rower ... 8 cals
Ab mat sit-ups ... 12
Atlas stone clean ... 4 x 115lbs
Concept 2 rower ... 8 cals
Ab mat sit-ups ... 12
6 minutes 08 seconds

Glute and hammie stretches

45 minutes


The session
Block Deads
160kg/352lbs felt fine pulling off blocks. Shied away at 170. 140 x 10 to load up the PC and aim to rebuild strength
Pendlays/ring pull-ups/GHD hypers
90kg Pendlays easy
Ring pull-ups were all strict. Biceps were fatiguing at the end
Hypers on the GHD ... controlled down then snap up. Holding a 14lb wall ball = not heavy but awkward
Metcon
115lb stone = felt way easier than last week. Still tore my forearms up
Rowing machine 8 cals is too easy
Ab-mat sit-ups were the hardest part
I did each round in 2 minutes and hardly broke a sweat .... he should have said 6 stones, 12 cals and 18 sit-ups per round for 9 minutes and that would have sorted me out
Overall
Getting fitter (I did dose up big time on my ventolin beforehand though). Feeling like I've lost a lot of strength since I've backed off on the squats




Saturday 6th August 2016

166lbs

Lats and thrusters

Bro work @ the gym
Seated cable rows
15 x 80kg (176lbs)
12 x 90kg (198lbs)
10 x 100kg (220lbs)
put on the versa-grips
8 x 110kg (242lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)
Getting easier

Front squats/push jerks/Thrusters
10 x bar front squats
10 x bar push jerks
10 x bar thrusters
10 x 30kg/66lbs front squats
10 x 30kg/66lbs push jerks
10 x 30kg/66lbs thrusters
10 x 40kg/88lbs front squats
8 x 40kg/88lbs push jerks
5 x 40kg/88lbs thrusters
5 x 40kg/88lbs thrusters
5 x 40kg/88lbs thrusters
5 x 40kg/88lbs thrusters
5 x 40kg/88lbs thrusters
10 x 50kg/110lbs front squats
10 x 60kg/132lbs front squats
Happy with the 5 x 5 thrusters

Yates Rows
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
6 x 120kg (264lbs)
6 x 120kg (264lbs)
6 x 120kg (264lbs)
6 x 120kg (264lbs)
6 x 120kg (264lbs)

Close grip UH pull-down
10 x 70kg (154lbs)
8 x 70kg (154lbs)
8 x 70kg (154lbs)
8 x 70kg (154lbs)
7 x 70kg (154lbs)
Biceps, serratus, inner pecs

Quad flossing @ home
Quad flossing squats
15 x BW
15 x BW
10 x 40kg (88lbs)
10 x 40kg (88lbs)
10 x 40kg (88lbs)
10 x 40kg (88lbs)

80+20 minutes

I'm not working at all this weekend so I figured I'll get a bit of training and rehab work done. I love doing lat work so I enjoyed the seated cable and Yates rows .... I used to do these way more often and it's time to bring them back to where they were. I remembered my versa-grips for the cable rows and that let me focus on the lat movement ... 110kg reps were feeling good and my lats feel pumped
The overhead work was about trying to get that thruster movement happening smoothly ... I could feel the ITB but it was OK at the 60kg. I was pretty happy with the 5 x 5 x 40kg thrusters .... the standers CrossFit thruster for Fran is 95lbs so at least I'm only a few pounds shy although I've got a lot of work to do to smooth out my form and be able to do sets of 21, 15 and 9
Afterwards I went home and did some more flossing to smash that ITB
Have a good weekend guys

[Swuuu]

Ha .... I think it's the bands accentuating the lateral quads. I do have big lateral quads though but my medial quads and hammies are relatively lacking so I have work to do, even if I get past this ITB strain

and checkout dat ass!!

Sometimes it feels like it

Looks like you have been killing your training more and more though (not that you didn't in the past before you starting adding more variety). Something different more often though! Love all the supersets you have been doing too.

I guess I have been used to seeing you do a lot more compound movements. Now you have added quite a few different exercises. Gotta be pretty pumped all the time now! haha.

I was scared about the squatting but the session went OK ... still worked up to 3pps but my ITB was barking
Those metcon sessions at home with John are fun: he's stronger and fitter so it pushes me .... otherwise I've a tendency to slack off at home

gotcha. That is understandable some train better with others and some don't.

Skwats with JP


Squats
8 x 60kg (132lbs)
8 x 80kg (176lbs)
6 x 100kg (198lbs)
6 x 110kg (242lbs)
4 x 120kg (264lbs)
4 x 130kg (286lbs)
2 x 135kg (297lbs)
2 x 140kg (308lbs)
Felt really heavy at the top
really light at the bottom

I would think this is good or am I wrong?

[fittofattofit]

and checkout dat ass!!

Ha ... dat booty!

Looks like you have been killing your training more and more though (not that you didn't in the past before you starting adding more variety). Something different more often though! Love all the supersets you have been doing too.

I guess I have been used to seeing you do a lot more compound movements. Now you have added quite a few different exercises. Gotta be pretty pumped all the time now! ; ) haha.

I have been increasing the workload lately and trying to do a bit more variety, especially since I've had to back off on the squat volume. I still want to work on my squats and deads but it's nice to be feeling fitter as well
Dem pumps ..

gotcha. That is understandable some train better with others and some don't.

I would think this is good or am I wrong?

I've trained on my own most of the time but it's good to lift with others who've got the same commitment. That's why it was cool to catch up in NY
Yep .... much better for the weight to feel lighter at the bottom because you never fail at the top of a squat. Pity that my ITB barked so loudly next time




Sunday 7th August 2016

Bro-bash + metcon

Bro-bash @ gym
Bar dips
6, 6, 6, 6, 6, 6 x BW
Slow and strict

Standing cable flyes
12 x 10kg each side
10 x 10kg each side
10 x 10kg each side
8 x 10kg each side
8 x 10kg each side

Calf raises on the horizontal leg press
20 x 200lbs
20 x 200lbs
18 x 200lbs
14 x 200lbs
18 x 200lbs

Triceps cable push-downs
15 x 100lbs
12 x 100lbs
12 x 100lbs
10 x 100lbs
10 x 100lbs

Standing cable curls
10 x 80lbs
10 x 80lbs
10 x 80lbs
10 x 80lbs
10 x 80lbs


Metcon @ home
Airdyne/deadlifts/deadball cleans .... 21-15-9
Target 12 minutes
21 cals Airdyne
21 x 70kg/154lb deadlifts
21 x 25kg/55lb deadball cleans
15 cals Airdyne
15 x 70kg/154lb deadlifts
15 x 25kg/55lb deadball cleans
9 cals Airdyne
9 x 70kg/154lb deadlifts
9 x 25kg/55lb deadball cleans
11 minutes 45 seconds

45+20 minutes


It's been a good leisurely weekend so far: watched the Crows smash Brisbane on the TV last night (Aussie rules football ... the best sport ever!) and then watched the olympic swimming this morning with two Aussie Gold medals!
I only had 45 minutes in the gym because the Aussie girls 100m relay win only finished an hour before the gym closed. Kept it at bro stuff but stayed strict and slow with all the movements so felt good. Took a pic ...



despite the problems with the ITB and deads I haven't lost too much size but that gut's got to go

I didn't feel like I'd done enough work yet so I did a metcon when I got home:
The plan was Cycling on the air bike, 70kg deadlifts and 25kg deadball cleans in classic CrossFit rounds of 21-15-9
The split was:
Round of 21 complete @ 4:45
Round of 15 complete @ 9:05
Round of 9 complete @ 11:45
I was pretty happy to get through it in under my 12 minute target but I was gasping for breath (damn that asthma)
And for most of you who don't know what a deadball clean is I took a vid of a few reps during the round of 15 ...

https://youtu.be/st2lzA0o6ew



Anyway, I hope you're all enjoying the Olympics .... Australia is on top of the medal table at the end of Day 1 so I'll enjoy that while it lasts

[fittofattofit]

Monday 8th August 2016

Skwats with JP

Warm-up
Pause squats ... 5 x bar x 3 second pause
Lateral lunges ... 10 x bar
Pause squats ... 5 x bar x 3 second pause
Lateral lunges ... 10 x bar

Squats
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 100kg (220lbs)
3 x 120kg (264lbs)
1 x 140kg (308lbs)
1 x 140kg (308lbs)
1 x 140kg (308lbs)
yeow x 140kg (308lbs)
Supposed to be 5 singles
3 great reps then something pulled

Superset
Good mornings
8 x 60kg (132lbs)
8 x 70kg (154lbs)
8 x 70kg (154lbs)
With Hanging SLRs
10 x BW
10 x BW
10 x BW
toes to chest height

Superset
Box sumo deadlifts
10 x 24kg KB
8 x two 24kg KBs/105lbs
8 x two 24kg KBs/105lbs
8 x two 24kg KBs/105lbs
Feet on two 12" boxes ... hammies
With Bar humps
12 x 80kg (176lbs)
12 x 80kg (176lbs)
12 x 80kg (176lbs)
Glutes and hams

Metcon .... Airdyne cycle/KB swings/ab-mat sit-ups .... 7 minute target
15 cals x Airdyne cycle
15 x 32kg/71lbs KB swings
15 ab-mat sit-ups
12 cals x Airdyne cycle
12 x 32kg/71lbs KB swings
12 ab-mat sit-ups
9 cals x Airdyne cycle
9 x 32kg/71lbs KB swings
9 ab-mat sit-ups
6 minutes 08 seconds

Glute and hammie stretches

50 minutes

The session
Squats ... ITB was sore at the start but it was a dull rather than sharp pain
The plan with squats was to keep it light and just work on form, finishing with singles @ 3pps
120kg/264lbs x 3 .... Very easy. Felt great. ITB good
140kg/308lbs x singles .... focussed on form. Narrow stance, knees out, go deep to get the rebound, drive up with the chest. Each rep felt better and better and very light at the bottom of the squats ....... until .... ......
140kg/308lbs x 4th single ..... felt great on the way down and got great drive out of the hole, but the ITB screamed as I hit parallel. Rather than drive through the pain I settled back in the hole and dumped the bar. Fukdat Really couldn't push through any more leg work after that
Good Mornings/Hanging SLRs ... loading up the hams and glutes, counterbalanced with anterior core
Box sumo deadlifts ... standing on two 12" boxes with two kettle bells in between. Pretty much a SLDL so loading up the hams and glues without stressing the lateral quads
Metcon ... total 36 cals on the air bike, 36 heavy KB swings and 36 sit-ups. Getting fitter on the air bike and paced myself well. No trouble with the time limit
Overall ... Squats felt really good form wise and I was getting very comfortable but damn that ITB. It definitely felt like a tear though so I've got some painful stretches and rolling ahead

[doughnutgut]

I been lurking along Andrew. Seen them ball reps in the vid last night.

You just vanished at the end.

Good taking the decision to dump. Could have been a long layoff pushing through.

Watched wimmins olly snatch last night.

60kilo bw snatching 110 kilos. Dafuq!!! [eek]

[jeezyreezy]

Quads are looking huge. All that work is paying off

[pastorpritch]

Sorry about the ending to the squat session but very wise to drop and dump

Awesome METCON as usual!

Sumo deads at 12" !

[fittofattofit]

I been lurking along Andrew. Seen them ball reps in the vid last night.

You just vanished at the end.

I vanished out the door to jump on my airdyne bike
If I'd shown the 10 seconds before the start off that vid you'd have seen me leaning on the wall gasping for breath

Good taking the decision to dump. Could have been a long layoff pushing through.

Watched wimmins olly snatch last night.

60kilo bw snatching 110 kilos. Dafuq!!!

I could have got the bar up easily but that pain felt like muscle ripping ... much happier to dump the bar
I saw that scary 77kg guy with his elbow breaking under a 195kg jerk

Quads are looking huge. All that work is paying off

Thanks Jeezy!

Sorry about the ending to the squat session but very wise to drop and dump

Awesome METCON as usual!

Sumo deads at 12" :eek :!

Thanks Pritch ... I was feeling strong with the squats but when that pain hit I saw an even longer lay-off ahead ... much better to dump the bar and live to fight another day
I'm enjoying the retcons lately





Tuesday 9th August 2016

Push/pull @ home

Bench press
10, 10, 10 x 50kg
5, 5, 5, 5, 5, 5, 5, 5 40 reps x 60kg

Ring pull-ups
10, 10, 10, 10, 10, 10 60 reps



Wednesday 10th August 2016

Shoulders and tris @ gym

Wide grip lat pull-downs
12 x 60kg (132lbs)
10 x 65kg (143lbs)
8, 8, 8, 8 x 70kg (154lbs)
Tempo 2:2:2

Push jerk
10, 10 x 20kg
7, 7 x 30kg
4, 4, 4, 4 x 40kg
Trying for consistent form

HS shoulder press
20, 16, 15, 15, 15 x 15kg each side

Calf raises on leg press machine
25, 22, 18, 16, 15 x 200lbs

Bar Dips
7, 6, 6, 6, 6, 6 x BW

OH rope triceps extensions
15, 12, 12, 12, 10 x 100lbs

Quad stretches

70 minutes

[fittofattofit]

Thursday 11th August 2016

am ..... regular rehab session



Thursday 11th August 2016

pm ..... Deads with JP

Warm-up
Single leg deadlifts ... 12 each leg x 16kg KB
Single arm KB swings ... 12 each arm x 16kg KB
Single leg deadlifts ... 12 each leg x 16kg KB

Deficit Deads .... standing on 5" plate
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
ITB was hurting so didn't push it

Superset
Kettle Bell Pendlay rows
8 x two 32kg KBs
8 x two 32kg KBs
8 x two 32kg KBs
with weighted pull-ups
8 x BW+12kg
8 x BW+12kg
8 x BW+12kg

Superset
Heavy Prowler pushes/Atlas stone cleans
Prowler push ... 110kg+50kg sled = 160kg/352lbs x 40 metres
Atlas stone cleans ... 4 x 115lbs
Prowler push ... 130kg+50kg sled = 180kg/396lbs x 20 metres
Atlas stone cleans ... 2 x 145lbs
Prowler push ... 130kg+50kg sled = 180kg/396lbs x 20 metres
Atlas stone cleans ... 2 x 145lbs
Love the prowlers!
Tore my arms up with the 145lb stones

Metcon .... Deadlifts/atlas stone carries .... 8 minute target
Deadlift ... 15 x 70kg (154lbs)
Atlas stone carry ... 95lbs x 40m
Deadlift ... 10 x 110kg (242lbs)
Atlas stone carry ... 95lbs x 40m
Deadlift ... 6 x 130kg (286lbs)
Atlas stone carry ... 95lbs x 40m
Atlas stones are phuked!

Glute and hammie stretches

55 minutes


The session
Deficit Deads
130kg x 5 .... standing on a 5" plate. The ITB was really pulling so stuck at 130kg
Heavy prowler pushes/Atlas stones superset
Pushing 180kg ... The heaviest I've done for a long time and they felt really good. Smashing the glutes, hams and calves.
Atlas stones ... 145 are a total b!tch. Hardest part is getting a grip to lift them off the ground. Tore my forearms and thighs apart
Metcon
95lb atlas stone carry ... picking up a stone and carrying it 40 metres. Huge load on the lower back
Deadlifts ... easy weights but my low back was torched
Overall
Took it easy on the deads because of the ITB. Felt good about everything else though
Had a 60 minute deep tissue massage after

[jeezyreezy]

Rehab, lifts and massage. Sounds like a good day to me

[Swuuu]

Ha ... dat booty!

yea buddy

I have been increasing the workload lately and trying to do a bit more variety, especially since I've had to back off on the squat volume. I still want to work on my squats and deads but it's nice to be feeling fitter as well
Dem pumps ..

I see that . Back off the squat volume you say lol. Still doing lots of those and deads just not as much, which is still a lot lol

I've trained on my own most of the time but it's good to lift with others who've got the same commitment. That's why it was cool to catch up in NY

Definitely was very cool. Would be cool to train with you again sometime!

Yep .... much better for the weight to feel lighter at the bottom because you never fail at the top of a squat. Pity that my ITB barked so loudly next time

Thats what I thought. Time for another massage?




Definitely looking very solid there!! How are those dips on your shoulders?

Lots of work done with the back movements and those squats!!

[doughnutgut]

Still blows my mind the 110kilo prowlers andrew. And them ring pullups. Strong as hell there.

In fact the deficit deads are strong. I know 10000000% you hot a 200 pull in ya.

The 60kilo bench really needs a 62.5 bump though now mate.

[LoveMyInk]

your arms... I love them


your womens rugby team is awesome. I caught one of their matches and they were scary good

[pastorpritch]

Dang man, that Atlas stone carry would have me dry heaving

[koweanguy]

I know that a lot of people get wrist pain from squats when they go low bar because they've got poor shoulder mobility ... means that they cock the wrists back because the shoulders can't get back far enough. Good idea to rest the wrists anyway .. those buggers take a while to heal

Ah thank you for that..
I have poor mobility in general despite doing HIIT cycling 4x a week =____=
Can't seem to find time to put in mobility exercises into my workout :/