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  1. #4321
    Bloody but unbowed fittofattofit's Avatar
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    Always love the USA and, after 6 visits, JH is my home mountain now ...

    Skied 9 days which is about all the battering my knees can take .... fortunately we had 36" of fresh snow in 3 days as we arrived so conditions were great which meant my knees were spared the worst

    Each day went as follows:
    Thursday 1st March
    4 hours on the mountain
    Vertical 5,969 metres/19,583ft
    Distance 23.9km/14.9 miles

    Friday 2nd March
    6 hours on the mountain
    Vertical 6,392 metres/20,971ft
    Distance 28.2km/17.5 miles

    Saturday 3rd March
    4.5 hours on the mountain
    Vertical ... 5,411m/17,753ft
    Distance ... 22.3km/13.9 miles

    Sunday 4th March
    6 hours on the mountain
    Vertical ... 5,640m/18,504ft
    Distance ... 23.4km/14.5 miles

    Monday 5th March
    6 hours on the mountain
    Vertical ... 5,406m/17,737ft
    Distance ... 22.0km/13.7 miles

    Tuesday 6th March
    7.5 hours on the mountain
    Vertical ... 5,444m/17,862ft
    Distance ... 23.0km/14.3 miles

    Wednesday 7th March
    6.5 hours on the mountain
    Vertical ... 4,838m/15,874ft
    Distance ... 23.2km/14.4 miles

    Thursday 8th March
    7 hours on the mountain
    Vertical ... 7,873m/25,830ft
    Distance ... 38.4km/23.8 miles

    Friday 9th March
    6 hours on the mountain
    Vertical ... 5,944m/19,502ft
    Distance ... 27.2km/16.9 miles

    Total
    231.6km/144 miles distance
    52,917 metres/173,612 feet vertical


    One of our group fell and dislocated his AC joint in his shoulder .... after coming out of a pub on Saturday evening

    A few pics

    3rd March .... fresh snow and looking from Grizzly Glade across the Snake River
    3rd March. Fresh snow looking from Grizzly Glade down the Snake River valley by Andrew, on Flickr

    Classic Apres ski
    Apres ski refreshments by Andrew , on Flickr

    6th March looking across the Snake River Valley
    7th March by Andrew , on Flickr

    Warning at the top of the tram
    Love this warning at the top of the tram on Rendevous Mountain by Andrew, on Flickr

    Waffles in Corbet's cabin
    In Corbet’s Cabin for waffles by Andrew, on Flickr

    View from Corbet's cabin
    From Corbet’s cabin looking across the Valley by Andrew, on Flickr

    Love flying into this airport! Ski fields are at the left
    Love flying into This airport by Andrew, on Flickr

    And a 64oz rib and some great Washington state reds to finish with on our last night
    Last night... a 64oz rib by Andrew , on Flickr
    Last edited by fittofattofit; 03-17-2018 at 12:06 AM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #4322
    Bloody but unbowed fittofattofit's Avatar
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    And the only body parts that got trained for two weeks while away skiing were my quads and liver
    Training update after getting back home


    Monday 12th March 2018 ....

    Arrived back home form the USA @ 10am

    Squats @ home


    Squats
    10 x BW
    5 x 40kg, 60kg, 80kg
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    Concentrating on depth and knee tracking

    Stretches

    40 minutes

    Arrived home at 10am after 30 hours travel .... sold my old car to Lucas, my massage guy, did some squats for the first time in 2 weeks, then had a scheduled massage session
    Squats felt soooo tight! Skiing for 9 days works the quads but leaves the glutes and hams alone

    Squats @ 120kg x 5, Side view, 2nd set of 3
    https://youtu.be/SFKPX-SXoG0


    Feeling very tight through the glutes and hams but happy to get back under the bar




    Tuesday 10th March 2018

    Push/pull with JP


    Warm-up
    2 rounds

    Inch worms ... 3
    Single arm archer ring row ... 10 reps each side

    Superset Bench press/pull-ups
    Bench press ... 12 x bar warm-up, then ...
    Bench press ... 8 x 50kg/110lbs
    Bench press ... 5 x 70kg/154lbs
    Bar pull-ups ... 10 x BW
    Bench press ... 5 x 70kg/154lbs
    Bar pull-ups ... 10 x BW
    Bench press ... 5 x 70kg/154lbs
    Bar pull-ups ... 10 x BW


    Superset Pendlay Rows/Bar Dips
    Pendlay rows ... 10 x 70kg/154lbs
    Bar dips ... 10 x BW
    Pendlay rows ... 8 x 90kg/198lbs
    Bar dips ... 10 x BW
    Pendlay rows ... 6 x 100kg/220lbs
    Bar dips ... 10 x BW


    Superset single arm DB BP/Banded flyes/Banded front raises
    Superset single arm DB BP ... 30lbs x 16 alternating arms
    Banded flyes ... standing reverse flyes 15kg x 12
    Banded front raises ... standing reverse front raises 15kg x 12
    Superset single arm DB BP ... 30lbs x 16 alternating arms
    Banded flyes ... standing reverse flyes 15kg x 12
    Banded front raises ... standing reverse front raises 15kg x 12
    Superset single arm DB BP ... 30lbs x 16 alternating arms
    Banded flyes ... standing reverse flyes 15kg x 12
    Banded front raises ... standing reverse front raises 15kg x 12
    Pecs and delts burning

    [B]Metcon ... 15-12-9 ... DB squat cleans/Burpees/Ab-mat sit-ups ... target 8 minutes[/b
    15 x two 30lb DBs ...DB hang clean
    15 Burpees
    15 ab-mat situps
    12 x two 30lb DBs ...DB hang clean
    12 Burpees
    12 ab-mat situps
    9 x two 30lb DBs ...DB hang clean
    9 Burpees
    9 ab-mat situps
    AMRAP in 10 minutes
    6 minutes 10 seconds

    Stretching

    50 minutes




    Wednesday 14th March 2018

    Squat stretchy-outy stuff


    Superset
    Push presses

    8 x bar, 30kg, 40kg
    5, 5, 5 x 50kg/110lbs
    With paused squats
    5 x bar, 30kg, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    Really stiff through the hams and glutes
    Stretching out everything


    Standing barbell Calf raises
    15, 12, 12, 10, 10 x 120kg/264lbs
    2:2:2 tempo

    Wide grip lat pull-down
    10, 10, 9, 8, 8 x 65kg/243lbs
    2:2:2 tempo

    50 minutes




    Thursday 15th March 2018

    06:30am ... regular rehab session


    Rehab session ... 3 rounds of:
    DB BSSs .... 12 x 15kg/33lbs ... front foot on box, KB in goblet hold, rear lunge to full extension .... glute and ham stretch and quad load
    Standing TRX inverted rows .... 12 reps with a 3 sec pause at the top .... shoulder and core stability
    Single legged KB deadlift .... 12 x each leg x two 10kg/22lbs KBs .... eccentric loading hamstring/glutes
    Alternating arm/leg deadbug .... 12 x each side: on a bench holding a KB in one arm, extending same leg and opposite arm .... shoulder and core stability
    Swiss ball hamstring curl .... 12 x lying leg curl with feet on swiss ball .... eccentric load under tension for tendon healing
    30 minutes




    Thursday 15th March 2018

    5:30pm ... Metcon @ home with John


    Stretching and rolling

    Strength work
    Deads 5RM
    5 x 70kg/154lbs
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 130kg/386lbs
    5 x 140kg/308lbs
    5 x 150kg/330lbs
    5 x 160kg/352lbs
    Alternating
    John pulled 5 x 170kg

    Barbell Thrusters
    5 x bar
    5 x 25kg
    5 x 30kg
    5 x 35kg
    5 x 40kg
    5 x 45kg
    5, 5, 5, 5, 5, 5 x 50kg
    John did 5 x 55kg, 60kg, 65kg, 70kg
    and 2 x 80kg


    Metcon
    6 rounds of ...
    Airbike ... 20 cals
    Deadball cleans ... 2 x 55kg/121lbs
    Farmers' walk ... 40kg/88lb kettle bell x 50 metres
    Complete @ 13 minutes 30 secs

    55 minutes

    Happy with the deads ... hadn't done conventional deads for a while and 160 felt light enough
    Thrusters ... are a great exercise. Really stretched out the hams and glutes. 50kg is a max for me getting overhead so I stuck at that. John handled a strong 80kg
    Metcon ... air bike rounds took 60 secs for 20 cals
    Went full CrossFit at the end and collapsed shirtless on my garage floor




    Friday 16th March 2018 double header

    Squats with JP ... 1s


    Warm-up
    Pause Squats .... 5 x bar x 2 second pause
    Lateral lunges .... 10 x bar
    Pause Squats .... 5 x bar x 2 second pause
    Lateral lunges .... 10 x bar

    Squats ... working to a 1RM
    5 x 70kg/154lbs
    5 x 100kg/198lbs
    5 x 120kg/264lbs
    3 x 130kg/286lbs
    3 x 140kg/308lbs
    3 x 140kg/308lbs
    3 x 140kg/308lbs
    140kg felt good and deep

    Deadlifts
    10 x 70kg/154lbs
    8 x 100kg/198lbs
    6 x 120kg/264lbs
    4 x 140kg/308lbs
    2 x 160kg/352lbs
    2 x 160kg/352lbs
    2 x 160kg/352lbs


    Superset walking BB lunges/rope pull-ups
    16 x 70kg/154lbs BB walking lunges
    8 x BW rope-over-bar pull-ups alternating sides
    14 x 80kg/176lbs BB walking lunges
    8 x BW rope-over-bar pull-ups alternating sides
    12 x 85kg/187lbs BB walking lunges
    8 x BW rope-over-bar pull-ups alternating sides
    Pulled a hammie during the lunges

    Metcon ... 2 rounds ... Prowler pushes/air bike/Hanging leg raises ... target 7 minutes
    Prowler push ... 100kg+50kg sled=150kg/330lbs x 40 metres
    Air bike ... 15 calories
    Hanging Leg Raises ... 15
    Prowler push ... 100kg+50kg sled=150kg/330lbs x 40 metres
    Air bike ... 15 calories
    Hanging Leg Raises ... 15
    8 minutes 10 seconds
    Just nothing left for the air bike


    Stretching

    60 minutes

    The session
    Squats ... 3s ... was feeling tight through the hammies after yesterday's deads and thrusters
    130kg/286lbs x 3 ... easy
    140kg/308lbs x 3, 1st set ... a bit tentative but was easy
    140kg/308lbs x 3, 2nd set ... more confident. Truly ATG
    140kg/308lbs x 3, 1st set ... ATG again but last rep was an RPE 8.5
    Deadlifts ...
    160kg/352lbs x 2 x 3 ... could feel the high hammie attachment straining so very happy to leave it at that. Still a long way from 190
    Walking BB lunges ...
    12 x 85kg/187lbs ... tired legs now
    Metcon ... target 7 minutes
    Prowler pushes ... 150kg x 40 metres ... a power move that takes about 45 secs. Burnt the legs though for the bike
    Air bike ... 15 cals ... should be 45 secs but took me 60 secs
    Hanging leg raises ... 15 reps ... not difficult but I had to catch my breath after the air bike
    Round 1 complete @ 3 minutes 20
    Round 2 complete @ 8 minutes 10 ... just died on the air bike - legs had nothing left

    Overall ... happy with the squats, deads and lunges but legs had nothing left for the metcon
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  3. #4323
    Registered User Plateauplower's Avatar
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    Came for the pics. Leaving satisfied . Looks like an awesome trip! I’ve heard flying into that place is terrifying basically dive bomb the landing between the mountains....Looks like you wasted no time getting back back into groove. Bet you had some DOMS from squats following the likely DOMS from skiing. Looks like a good time.
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  4. #4324
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    I agree with Tim. Looks like you had a great time.

    I know that you do exercises that are both resistance training and cardio (sort of). I don't recall you ever doing Step-Ups. Have you? I added them in periodically when looking for a work-around recently when some of my other leg/glute exercises were causing my knees to bark some. I tell you: Step-Ups are no joke! If you want to try them, three sets of just bodyweight x 40 reps (the step is such that my femur is parallel to earth) or DB's @ 1/4 BW (1/2 BW for the combined weight) x 15 reps is a killer.
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  5. #4325
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    Looks like an awesome trip Andrew! I just squatted for the first time in a week last night and man I am feeling it today. Can't imagine how you must feel after 2 weeks off.
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    Sweet trip Andrew, sounds like the conditions were awesome! Wasted no time getting back under the bar! Strong squats and deads with JP! You are in some great shape for smashing into some new ground, lets goooo!!
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    Loved the photos and skiing info about your trip! It sure looks like it was a fun time and despite your absence from the gym, it looks like you had no shortage of physical activity. Plus liver work counts as abdominal work, or so I've been told... You've had some good looking sessions since returning from that monster flight. There is something to be said for supersetting Bench with sets of 10 BW Pull-ups. Not an easy task. You also worked up to some serious sets of deads in the next session. I would love to top out at 5x352! Then thrusters and a metcon? Why not? Some very heavy squats and deads in that next session too. It's always hard (and time consuming) to go heavy on both of those lifts in the same session. A very challenging combo and metcon after that. It looks like you've picked up right where you left off my friend. Glad that you're back. The regulars were starting to look at me weird again when I started talking about metcons.
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    so jealous of your trip - how is the falling friend now?

    Snow looked great and seems you had a few dumps, fingers crossed the snow continues.

    Less than two weeks till I ski, lots of snow here in Scotland but too windy today to make it worth going - frustrating.

    Looking good getting the base back in after the trip, been working hard this week!
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    Looks like an awesome time Andrew....Get pic's and friends to share it with....lot a hours on the mountain..sorry to hear about your friends shoulder on a freak accident when you think that would happen on the slopes...Then a solid week of squats rehab and JP sessions..
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Plateauplower View Post
    Came for the pics. Leaving satisfied : p. Looks like an awesome trip! I’ve heard flying into that place is terrifying basically dive bomb the landing between the mountains....Looks like you wasted no time getting back back into groove. Bet you had some DOMS from squats following the likely DOMS from skiing. Looks like a good time.
    Thanks Tim! Yes, it's an amazing part of the world and so spectacular when you land between the two mountain ranges. Have had a few very buffeted rides but it's worth it when you get there. I felt that I had to get straight back into training ... two weeks without lifting and I go a bit crazy
    No quad DOMS but hams and glutes got smashed

    Originally Posted by Payton1221 View Post
    I agree with Tim. Looks like you had a great time.

    I know that you do exercises that are both resistance training and cardio (sort of). I don't recall you ever doing Step-Ups. Have you? I added them in periodically when looking for a work-around recently when some of my other leg/glute exercises were causing my knees to bark some. I tell you: Step-Ups are no joke! If you want to try them, three sets of just bodyweight x 40 reps (the step is such that my femur is parallel to earth) or DB's @ 1/4 BW (1/2 BW for the combined weight) x 15 reps is a killer.
    Thanks Mark ... I have often done step-ups as an accessory on leg day with JP (never on my own though) but we haven't done them for a while. When I was rehabbing through my old patellar pain and pyriformis and glute strains they were regular with a barbell and usually working up to 60kg ... always a great exercise for having to think about stability through the knee and getting that MMC with the VMOs

    Originally Posted by mirroroferised View Post
    Looks like an awesome trip Andrew! I just squatted for the first time in a week last night and man I am feeling it today. Can't imagine how you must feel after 2 weeks off.
    Thanks Dave ... yes a great trip, and yes, ham and glute DOMS but quads were spared

    Originally Posted by raynerd View Post
    Sweet trip Andrew, sounds like the conditions were awesome! Wasted no time getting back under the bar! Strong squats and deads with JP! You are in some great shape for smashing into some new ground, lets goooo!!
    Thanks Shawn ... well after 2 weeks off I needed an injection of iron
    I'm hoping for a good spell of training now to make some gains on the squats and deads but I'm always best not getting my hopes up

    Originally Posted by TM79 View Post
    Loved the photos and skiing info about your trip! It sure looks like it was a fun time and despite your absence from the gym, it looks like you had no shortage of physical activity. Plus liver work counts as abdominal work, or so I've been told... : cool:
    Yes it's always a good trip: activity, outdoors, scenery, food and drink! Only missing one thing ....

    Originally Posted by TM79 View Post
    You've had some good looking sessions since returning from that monster flight. : eek: There is something to be said for supersetting Bench with sets of 10 BW Pull-ups. Not an easy task. You also worked up to some serious sets of deads in the next session. I would love to top out at 5x352! Then thrusters and a metcon? Why not? : o : D Some very heavy squats and deads in that next session too. It's always hard (and time consuming) to go heavy on both of those lifts in the same session. A very challenging combo and metcon after that. It looks like you've picked up right where you left off my friend. Glad that you're back. The regulars were starting to look at me weird again when I started talking about metcons. : cool: : D
    Ha ... well it's nice to be back in training: ... I'm still carrying injuries but they're not so troublesome atm. Shouldn't get my hope up but I'm really hoping that I can make some gains in strength and fitness over the next few months

    Originally Posted by scott_donald View Post
    so jealous of your trip - how is the falling friend now?

    Snow looked great and seems you had a few dumps, fingers crossed the snow continues.

    Less than two weeks till I ski, lots of snow here in Scotland but too windy today to make it worth going - frustrating.

    Looking good getting the base back in after the trip, been working hard this week!
    It was a great trip and pretty much as good skiing conditions as we've had! My friend was feeling very sorry for himself ... had a dislocation of AC joint (gd 1 so not severe) but suffered a very significant bruise to the RCs with some tearing. His problem is that he was planning a 600km charity bike ride in 4 weeks time and that's looking a bit dodgy now
    Good luck with the snow in Utah ... snow report is looking good!

    Originally Posted by RT1957 View Post
    Looks like an awesome time Andrew....Get pic's and friends to share it with....lot a hours on the mountain..sorry to hear about your friends shoulder on a freak accident when you think that would happen on the slopes...Then a solid week of squats rehab and JP sessions..
    Thanks Ron ... had a great time and great company. Problem for my friend is he would have loved to say he injured himself 'falling down a double black' instead of slipping on black ice




    Saturday 17th March 2018

    Bro stuff


    Push presses
    8 x bar, 30kg, 40kg, 45kg
    5, 5, 5, 5, 5 x 50kg/110lbs

    Seated cable rows
    6, 6, 6, 6, 6 x 110kg/242lbs

    Superset
    Horizontal leg press Calf raises

    18, 15, 13, 12, 12 x 240lbs
    with pec deck flyes
    12, 11, 10, 10, 10 x 96kg/211lbs

    Close grip V-handle pull-down to chest
    6, 6, 5, 5, 5 x 80kg/176lbs
    2:2:2 tempo

    Standing overhead cable triceps extensions
    9 x 100lbs ... drop
    8 x 90lbs ... drop
    8 x 80lbs ... drop
    9 x 70lbs ... drop
    10 x 60lbs ... drop

    50 minutes




    Sunday 18th March 2018

    Daughter no. 2 turned 21





    Monday 19th March 2018

    Push/pull with JP


    Warm-up
    3 rounds

    Broomstick rotations ... 10
    Ring static holds ... 20 secs
    Single arm archer ring row ... 10 reps each side
    Air bike ... 5 cals

    Superset Rope climbs/ring-dips
    Ring dips ... 10 x BW
    Rope climb ... legless x 5 metres/16ft
    Ring dips ... 5 x BW+16kg/35lb KB
    Rope climb ... CF style x 5 metres/16ft
    Ring dips ... 5 x BW+16kg/35lb KB
    Rope climb ... CF style x 5 metres/16ft
    Ring dips ... 5 x BW+16kg/35lb KB
    Rope climb ... CF style x 5 metres/16ft
    + extra Rope climb ... CF style x 5 metres/16ft
    Wow ... out of practice on the rope climbs

    Superset UH bar pull-ups (chins)/Ring push-ups
    Chins ... 5 x BW+16kg/35lb KB
    Ring push-ups ... 12 x BW (feet on box)
    Chins ... 5 x BW+16kg/35lb KB
    Ring push-ups ... 12 x BW (feet on box)
    Chins ... 5 x BW+16kg/35lb KB
    Ring push-ups ... 12 x BW (feet on box)
    lats and tris

    Superset Farmers' walks/Flat DB presses
    Farmers' walks ... two x 60kg 'suitcases' = 120kg/264lbs x 40 metres
    Flat DB presses ... two 40lb DBs x 12
    Farmers' walks ... two x 60kg 'suitcases' = 120kg/264lbs x 40 metres
    Flat DB presses ... two 40lb DBs x 12
    Farmers' walks ... two x 60kg 'suitcases' = 120kg/264lbs x 40 metres
    Flat DB presses ... two 40lb DBs x 12
    Easy weight farmers' walk
    Light weight DBs but right arm fatigues


    [B]Metcon ... 5-4-3-2-1 ... deadball cleans/deadball carries/Burpees ... target 5 minutes[/b
    5 x 35kg/77lb deadball over shoulder cleans
    35kg/77lb deadball carry x 20 metres out
    5 Burpees
    35kg/77lb deadball carry x 20 metres return
    4 x 35kg/77lb deadball over shoulder cleans
    35kg/77lb deadball carry x 20 metres out
    4 Burpees
    35kg/77lb deadball carry x 20 metres return
    3 x 35kg/77lb deadball over shoulder cleans
    35kg/77lb deadball carry x 20 metres out
    3 Burpees
    35kg/77lb deadball carry x 20 metres return
    2 x 35kg/77lb deadball over shoulder cleans
    35kg/77lb deadball carry x 20 metres out
    2 Burpees
    35kg/77lb deadball carry x 20 metres return
    1 x 35kg/77lb deadball over shoulder cleans
    35kg/77lb deadball carry x 20 metres out
    1 Burpees
    35kg/77lb deadball carry x 20 metres return
    4 minutes 18 seconds

    Stretching

    50 minutes
    "Better to wear out than rust out!"

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    I played rugby four weeks after a grade 1 - probably a bad decision but I managed the whole game.

    Nice wee sessions there. was that JP session not a waste since its what you would do at home for a bro session?
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    Originally Posted by scott_donald View Post
    I played rugby four weeks after a grade 1 - probably a bad decision but I managed the whole game.
    I'm hoping that he's OK for the ride ... a lot of jarring from the handle bars to the shoulders. Not as risky as playing rugby though

    Originally Posted by scott_donald View Post
    Nice wee sessions there. was that JP session not a waste since its what you would do at home for a bro session?
    Yes, it is a bit .... don't have a climbing rope at home though .... he does push me
    In fact I'd like to get back to my two days with JP being Squats/legs one day and deads/back the next .... stopped it when I strained my high hammie tendon and had to stop deadlifting
    "Better to wear out than rust out!"

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    Good looking bro work and then a nice looking push/pull session. I absolutely love those supersets. Rope climbs/Ring dips, Chins/Ring push-ups. Going to have to keep those filed away... Farmer walk/DB press is a good one too. Glad you didn't drop the DB on your face after wearing out your grip so much. Short but brutal looking metcon as well. There is so much stuff in this session that I want to try...
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    Sweet bro session and upper blast with JP! Loved the mix of strongman in the upper day, just a full body smashing with no mercy!
    Happy 21 to the lil lady!
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    Nice to see you back at it. There was something missing on the journals last couple of weeks!
    Strength + Cardio + Proprioception = dominance
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    Originally Posted by TM79 View Post
    Good looking bro work and then a nice looking push/pull session. I absolutely love those supersets. Rope climbs/Ring dips, Chins/Ring push-ups. Going to have to keep those filed away... : cool: Farmer walk/DB press is a good one too. Glad you didn't drop the DB on your face after wearing out your grip so much. : D Short but brutal looking metcon as well. There is so much stuff in this session that I want to try...
    Thanks Trent ... upper body is always fun work but never quite as exhausting as the lower body day ... I always find I have lat, tri and shoulder DOMS the next day though. And I was worried about dropping the DB on my face

    Originally Posted by raynerd View Post
    Sweet bro session and upper blast with JP! Loved the mix of strongman in the upper day, just a full body smashing with no mercy!
    Happy 21 to the lil lady!
    Thanks Shawn ... upper body day is always a bit sporting: nothing to boast about with weights but I always feel well worked, and like JP says: 'it doesn't matter what you can bench, as long as you look like you can bench 3pps'
    As for the 21st ... I do have a story to tell there ....

    Originally Posted by Cantplankwell View Post
    Nice to see you back at it. There was something missing on the journals last couple of weeks!
    Thanks CPW ... yes, trying to work my way through the journals since my trip. Unfortunately taking a break usually means that the work is just waiting for me to catch up on when I get back




    Tuesday 20th March 2018 ....

    Squats @ gym


    Superset
    Push presses

    8 x bar, 30kg, 40kg
    5, 5, 5 x 50kg/110lbs
    With paused squats
    5 x bar, 30kg, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    120kg felt a little heavy
    Didn't push it


    Standing barbell Calf raises
    15, 12, 12, 10, 10 x 120kg/264lbs
    2:2:2 tempo

    Pec deck flyes
    12, 10, 10, 10, 10 x 96kg/211lbs

    Stretches

    50 minutes




    Thursday 22nd March 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    DB BSSs .... 8 x 15kg/33lbs ... front foot on box, KB in goblet hold, rear lunge to full extension .... glute and ham stretch and quad load
    Standing TRX inverted rows .... 8 reps with a 3 sec pause at the top .... shoulder and core stability
    Single legged KB deadlift .... 8 x each leg x two 10kg/22lbs KBs .... eccentric loading hamstring/glutes
    Alternating arm/leg deadbug .... 8 x each side: on a bench holding a KB in one arm, extending same leg and opposite arm .... shoulder and core stability
    Swiss ball hamstring curl .... 12 x lying leg curl with feet on swiss ball .... eccentric load under tension for tendon healing
    30 minutes




    Thursday 22nd March 2018 double header

    1pm session ... Squats with JP ... 10s

    Losing weight ... 160lbs


    Warm-up
    Pause Squats .... 5 x bar x 5 second pause
    Lateral lunges .... 10 x bar
    Pause Squats .... 5 x bar x 2 second pause
    Lateral lunges .... 10 x bar

    Squats ... working to a 10RM
    10 x 70kg/154lbs
    10 x 100kg/198lbs
    10 x 120kg/264lbs
    6 x 130kg/286lbs
    Was feeling scared of 130 ...
    Shouldn't have but wasted way too much time under the bar


    Superset Reverse BB lunges/sled pulls
    8 x 70kg/154lbs BB reverse lunges each leg
    40 metres x 75kg+20kg sled=95kg/209lbs backwards drag
    6 x 90kg/198lbs BB reverse lunges each leg
    40 metres x 90kg+20kg sled=110kg/242lbs backwards drag
    6 x 90kg/198lbs BB reverse lunges each leg
    40 metres x 90kg+20kg sled=110kg/242lbs backwards drag
    Legs were dead

    Metcon ... 2 rounds ... front squats/deadlifts ... target 4 minutes
    Front squats ... 10 x 40kg/88lbs
    Deadlifts ... 15 x 80kg/176lbs
    Front squats ... 10 x 40kg/88lbs
    Deadlifts ... 15 x 80kg/176lbs
    3 minutes 38 seconds

    Stretching

    50 minutes

    The session
    Squats ... 10s ... was a bit scared about this because 120kg the other day felt very heavy and my hammie tendon was achey
    100kg/220lbs x 10 ... wide stance and deep. Felling good but was fatiguing by the 10th rep
    120kg/264lbs x 10 ... 1st 6 easy, then steadied for two doubles
    130kg/286lbs x 6 ... was convinced this was going to be heavy. It wasn't in the end and the reps were easy enough but I spent way too long under the bar before starting and was fatiguing. Dumped the bar at the bottom of the 7th rep. Annoyed with myself because I've squatted 130 x 8 and 140 x 6 recently
    Good thing was the glute tendon and hamstring attachment are only modestly achey
    Reverse BB lunges ...
    90kg/198lbs x 12 ... required intense concentration: core, hips and knee stability and burning the quads
    Sled drags ... walking backwards and dragging the sled 40 metres
    110kg x 40 metres ... grinding through the glutes and hams. A good superset
    Metcon ... 2 rounds ... target 4 minutes
    Front squats ... 10 x 40kg/88lbs ... feeling so much better with fronts. Light weight but finding good form
    Deadlifts ... 15 x 80kg/176lbs ... all unbroken but felt heavy
    If he'd said 3 minutes I would have got it but I paced myself and started each set on the minute

    Overall ... should have had more confidence in the squats but I haven't had much appetite since returning from the US and have been losing weight.
    Doesn't read like I did much today but I felt wrecked at the end
    "Better to wear out than rust out!"

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    Sunday 25th March 2018

    Metcon @ home with John


    Stretching and rolling

    Bro metcon ... partner workout
    60 x 40kg/88lbs EZ bar curls
    60 x hanging toes-to-bar
    60 x ring dips
    60 x V-ups
    60 x 40kg/88lbs walking OH BB lunges
    Done with 5 reps alternating John and myself

    HIIT Metcon
    10 rounds of ...
    Airbike ... 10 cals each
    Burpees ... while the partner is on the bike
    Complete 200 cals @ 15 minutes 0 secs
    John did 96 burpees; I slacked off and did 66 burpees


    50 minutes

    Post WO beers

    Had two days training free ...
    Friday had a family dinner to celebrate my daughter's 21st Birthday
    Saturday worked all day and just too tired to train
    So Sunday was a guilt day and I needed to do something ... had a fun metcon with John. Curls are very un-CrossFit but the front itself was very CF .... sets of 5 with only resting for the other guy to do his set. A good mix of bis--->core--->tris--->abs--->quads/shoulders
    After that did a pure cardio metcon ... air bike alternating with burpees
    I was happy with the bike ... kept it to a 45 second cycle average for each 10 cals. I got lazy with the burpees .... John was aiming for 10 each set while I was happy with 6. Did I tell you I hate burpees

    Got off the bike and went full CrossFit = rolling shirtless on the concrete gasping for breath
    Had some post WO beers

    And tonight I say farewell to my youngest ....a week after her 21st and having just finished her degree and getting her back form Melbourne, she's flying to London and spending 5 months in Europe
    Last edited by fittofattofit; 03-25-2018 at 01:44 AM.
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    Haha was John just cycling a lot after than you?!!
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    That's a serious workout Andrew, nice work.

    Safe travels to your youngest.
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    Getting in some strong squats Andrew along with the huge volume of work....metcons as always are brutal and impressive....I'm sure the beers hit the spot....It's always hard to let go of our kids as they grow, i'm sure 5 months in the UK will be a great experience for her

    Overall ... should have had more confidence in the squats but I haven't had much appetite since returning from the US and have been losing weight.
    Doesn't read like I did much today but I felt wrecked at the end
    ...let's see you did a rehab session then squats, lunges, sled pulls and crazy FS Deadz metcon.....yeah you're slackin'
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    Lots of quality work out in Andrew, wouldn’t sweat the squats, especially when down on the scale. Good news is you can get your feedbag on! Was there mention of a birthday story?
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    Great work Andrew, funny how numbers and feel can play havoc. One of the reasons I stopped doing 531 for squats was knowing I had to hit some percentage this week or next. So it would get into my head the day before squat day, so I would get under that new 95% amount, guess what?.. it felt heavy...so what do you think happened: stall. I go with feel now, and add a couple of kg when the workload seems to be getting easier, peaking every now and then...I will do my volume with much lower weight 50 to 70% and higher reps after.

    It can be hard to see your children move on, like you I am very close to both of my sons, so dropping one of them off at University last fall and not seeing him for a couple of months was one of the most difficult things I have ever had to do. I am glad that I did not have to do that with both of them (will be a couple of years more for #2), not sure what I would have done in that case, would have to spend more time with the wife, she has me helping her with reupholstering a pair of couches right now...not sure I can handle too much more of that "quality" time !

    Anyway keep up the good work!
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    Those partner "battle sets" sound pretty fun!
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    A couple of good sessions a few days ago Andrew! Solid numbers on squat. I would love to work up to 6x286! Shoot, I'd be happy with 2 reps at that weight right now... Heavy reverse BB lunges and sled pulls had to have the hammies nice and destroyed. Tough looking metcon too. Really cool looking partner metcons in the next session. Much respect for throwing EZ bar curls in there. Don't see those programmed very often in CF. The bike/burpees would have been a killer. I'd be laying on the ground too. Great job my friend. And I'll be you're losing weight. Skiing 15 miles a day for that many days had to burn some serious calories.
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    Originally Posted by scott_donald View Post
    Haha was John just cycling a lot after than you?!!
    John was probably spinning a bit quicker than me so that's my excuse why I got fewer burpees done

    Ha ... no, I'm actually close to his pace over 10 cals but I lose out on stamina if the sets are longer. I stopped after 6 burpees and then stood there watching


    Originally Posted by grouchyjarhead View Post
    That's a serious workout Andrew, nice work.

    Safe travels to your youngest.
    Thanks Grouchy ... lots of work and stress getting her organised but she's now safely ensconced in London and about to depart on a month long European bus trip. You always worry but at least she'll be with a big group of people who've hopefully got each others backs

    Originally Posted by RT1957 View Post
    Getting in some strong squats Andrew along with the huge volume of work....metcons as always are brutal and impressive....I'm sure the beers hit the spot....It's always hard to let go of our kids as they grow, i'm sure 5 months in the UK will be a great experience for her

    ...let's see you did a rehab session then squats, lunges, sled pulls and crazy FS Deadz metcon.....yeah you're slackin' ; )
    Thanks Ron ... I'm trying to keep things ticking over training wise although RL is slam-dunking me at the moment
    Yes .... that was a killer session: I think JP forgets that my old bones are 25 years older than his

    Originally Posted by raynerd View Post
    Lots of quality work out in Andrew, wouldn’t sweat the squats, especially when down on the scale. Good news is you can get your feedbag on! Was there mention of a birthday story? : D
    Had an even worse squat session on Good Friday .... weight down further and hadn't squatted in between.
    And yes ... birthday story (amongst others) to follow

    Originally Posted by Cantplankwell View Post
    Great work Andrew, funny how numbers and feel can play havoc. One of the reasons I stopped doing 531 for squats was knowing I had to hit some percentage this week or next. So it would get into my head the day before squat day, so I would get under that new 95% amount, guess what?.. it felt heavy...so what do you think happened: stall. I go with feel now, and add a couple of kg when the workload seems to be getting easier, peaking every now and then...I will do my volume with much lower weight 50 to 70% and higher reps after.
    Yes .... I know the key is continuous progression, but we all tend to focus on the weight rather than other aspects of training like volume, speed/power and rest times. I agree with you that we can focus too much on getting a number and that can be mentally counter productive ... I've a long history of MFs

    Originally Posted by Cantplankwell View Post
    It can be hard to see your children move on, like you I am very close to both of my sons, so dropping one of them off at University last fall and not seeing him for a couple of months was one of the most difficult things I have ever had to do. I am glad that I did not have to do that with both of them (will be a couple of years more for #2), not sure what I would have done in that case, would have to spend more time with the wife, she has me helping her with reupholstering a pair of couches right now...not sure I can handle too much more of that "quality" time : D!

    Anyway keep up the good work!
    Ha .... I can picture re-upholstering couches as being something prisoners in a Gulag have to do!
    Yes, hard to see them moving out and now number one tells me she's moving out in a month ... I'm going to very lonely on my own in a big house. Probably just have to get more training done ...

    Originally Posted by StinnerOzz View Post
    Those partner "battle sets" sound pretty fun!
    They are fun and a pretty good way for you to change things up with your training partner! Choose exercises with high reps, work out how you're going to split it, and then go full tilt .... a lot of pressure on to keep up the pace and guaranteed to burst your heart and lungs

    Originally Posted by TM79 View Post
    A couple of good sessions a few days ago Andrew! Solid numbers on squat. I would love to work up to 6x286! Shoot, I'd be happy with 2 reps at that weight right now... Heavy reverse BB lunges and sled pulls had to have the hammies nice and destroyed. Tough looking metcon too. Really cool looking partner metcons in the next session. Much respect for throwing EZ bar curls in there. Don't see those programmed very often in CF. : cool: The bike/burpees would have been a killer. I'd be laying on the ground too. : D Great job my friend. And I'll be you're losing weight. Skiing 15 miles a day for that many days had to burn some serious calories. ; )
    Thanks Trent ... I was disappointed in the squats because I'd have a go at 170kg/374lbs and thought I should have got it before I went skiing but I've had a real fall-back in weight and strength since. Lots of work and family stresses though so hopefully get back into a routine and get some meat back on my bones.
    Enjoyed that partner training session and figured curls would have been something evil like muscle ups in a true CF metcon
    Bike burpees went better than I expected ... I can generate the power but I burn out quickly so I can match John for 10 cals although he'd beat me to 20 and then I'd be all washed up for anything more. At least I know I can work on my stamina


    Training and RL reports to come
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    The week's training:

    Tuesday 27th March 2018

    Push/pull with JP


    Warm-up
    Rower ... 10 cals
    Inchworms ... 5
    Rower ... 10 cals
    Inchworms ... 5

    Incline bench press
    12 x bar
    8 x 40kg/88lbs
    6 x 50kg/110lbs
    6 x 50kg/110lbs
    6 x 50kg/110lbs
    These are so tragic ...
    6RM sets and I still need a spot for the sticking point


    Deadlifts ... off 3" blocks
    10 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 140kg/308lbs
    5 x 160kg/352lbs
    5 x 170kg/174lbs
    Didn't feel heavy
    High hammie attachment a little angry


    Superset Bar dips/Pendlay rows
    Bar dips ... 10 x BW
    Pendlay rows ... 10 x 90kg/198lbs
    Bar dips ... 6 x BW+16kg/35lbs KB
    Pendlay rows ... 6 x 100kg/220lbs
    Bar dips ... 6 x BW+16kg/35lbs KB
    Pendlay rows ... 6 x 100kg/220lbs
    Bar dips ... 6 x BW+16kg/35lbs KB
    Pendlay rows ... 6 x 100kg/220lbs
    Easy pendlays

    Metcon ... 21-15-9 ... deadlifts/rower/ring push-ups ... target 9 minutes
    Deadlifts ... 10 x 100kg/220lbs
    Concept 2 Rower ... 21 cals
    Ring push-ups ... 21
    Deadlifts ... 10 x 100kg/220lbs
    Concept 2 Rower ... 15 cals
    Ring push-ups ... 15
    Deadlifts ... 10 x 100kg/220lbs
    Concept 2 Rower ... 9 cals
    Ring push-ups ... 9
    7 minutes 10 seconds

    Stretching

    50 minutes

    The session
    Deadlifts ... from 3" blocks
    5 x 170kg/374lbs ... I know it doesn't really count from the blocks but 170kg is my heaviest pull for a long time. Thought JP might've made it 180kg but probably good that he didn't ... no point in risking a fail and re-starting the dreaded MFs
    Metcon ... 3 rounds ...
    10 deadlift 'cash in' per round, then 21-15-9 rowing calories and 21-15-9 ring push-ups
    Round 1 ... complete @ 2 minutes 42 seconds
    Round 2 ... complete @ 5 minutes
    Round 3 ... complete @ 7 minutes 10 seconds

    Overall happy with the deads although the high hamstring attachment is achey now
    Definitely getting fitter as well ... smashed the metcon and it didn't blow me apart




    Thursday 29th March 2018

    06:30am ... regular rehab session

    72.3kg/159lbs ... losing weight again


    Rehab session ... 4 rounds of:
    DB BSSs .... 8 x 15kg/33lbs each leg ... front foot on box, KB in goblet hold, rear lunge to full extension .... glute and ham stretch and quad load
    TRX reverse flyes .... 8 reps rear delt reverse flyes .... shoulder and core stability
    Single legged DB RDLs .... 8 x each leg x two 10kg/22lbs KBs .... eccentric loading hamstring/glutes
    Standing pallov cable rotations .... 8 x each side: standing perpendicular to cable stack and rotating at the hips .... shoulder and core stability
    Swiss ball hamstring curl .... 12 x lying leg curl with feet on swiss ball .... eccentric load under tension for tendon healing
    30 minutes





    Thursday 29th March 2018 ....

    2pm ... bro stuff @ gym


    Push presses
    8 x bar, 30kg, 40kg
    6, 6, 6, 6, 6, 6 x 45kg/100lbs
    Strength has dropped .... 50kg felt very heavy
    Dropped back to 45kg for working sets


    Standing smith machine Calf raises
    15, 15, 14, 12, 12 x 30kg/66lbs each side
    2:2:2 tempo

    Seated cable rows
    6, 6, 6, 6, 6 x 110kg/242lbs
    2:1:3 tempo ... slow neg

    Incline bench cable flyes
    10, 10, 10, 10, 10 x 7.5kg
    Continuous tension
    Liked this set-up


    2:2:2 tempo

    Stretches

    60 minutes

    The cable fly set-up ...
    Rope cable fly set-up by Andrew, on FlickrRope cable fly squeeze at the top by Andrew, on Flickr

    Apologies for the groin cam


    And had no sleep at all so 33 hours awake when I hit the gym for the pm session
    Was on-call and in the OT from 7am until 2am, and while I was there was contacted to tell me my eldest daughter had collapsed earlier at a tute with a severe headache and stiff neck, took an über to see her GP and then was brought in by ambulance to my hospital with meningitis. Very hard to see her so unwell and of course couldn't sleep knowing what might happen. Complicated by her mum, my ex, being in the room and she hadn't seen me or spoken to me for 3 years
    She got treated early and is better but still unwell with a temp of 104 and spending another night in hospital tonight




    Good Friday 30th March 2018

    7am session ... Squats with JP ... monumental fail

    Still losing weight ... 158lbs


    Warm-up
    Air bike .... 10 cals
    Banded side steps .... 5 steps each side
    Air Squats .... 10 x BW
    Air bike .... 10 cals
    Banded side steps .... 5 steps each side
    Air Squats .... 10 x BW

    Squats ... 5s
    5 x 60kg/132lbs
    5 x 80kg/176lbs ... felt heavy
    5 x 100kg/198lbs ... felt really heavy through the knees
    changed to box squat then ...
    F x 120kg/264lbs ....
    no tension through the glutes and hams and dumped the bar
    No strength at all ... felt bad ...

    So time to rescue my pride on the accessories

    Superset Reverse BB lunges/pistol squats
    10 x 60kg/132lbs BB reverse lunges alternating legs
    8 x BW pistol squats each leg
    10 x 80kg/176lbs BB reverse lunges alternating legs
    8 x BW+8kg KB pistol squats each leg
    10 x 80kg/176lbs BB reverse lunges alternating legs
    8 x BW+8kg KB pistol squats each leg
    Quad redemption

    Superset BB box step-ups/Good Mornings
    10 x 60kg/132lbs BB step up to 18" box
    10 x 60kg/132lbs good mornings
    10 x 60kg/132lbs BB step up to 18" box
    10 x 60kg/132lbs good mornings
    Quads, glutes and hammies

    Superset BB BSSs/Prowler pushes
    5 x 60kg/132lbs BB BSSs each leg ... rear foot on 18" box
    40 metres x 150kg+50kg sled=200kg/440lbs prowler push
    5 x 60kg/132lbs BB BSSs each leg ... rear foot on 18" box
    40 metres x 150kg+50kg sled=200kg/440lbs prowler push
    Hams and calves got smashed on the prowlers

    Metcon ... 21-15-9 ... air bike/GHD sit-ups ... target 6 minutes
    21 cals air bike
    21 GHD sit-ups
    15 cals air bike
    15 GHD sit-ups
    9 cals air bike
    9 GHD sit-ups
    7 minutes 10 seconds

    Stretching

    50 minutes

    The session
    Eldest daughter still in hospital overnight so I slept about 3 hours ... meant 3 hours sleep in the last two days. Not eating either so my BW was below 158lbs
    Squats ... 5s ... felt so weak under the bar
    60kg/132lbs x 5 ... felt heavy
    80kg/176lbs x 5 ... really heavy through the legs
    100kg/220lbs x 5 ... all good reps but legs felt soooo weak. Time to back off
    Box squat ... to 12" box. Plan was to load with reduced range
    120kg/264lbs x F ... had no tension through the glutes and hams on the way down = got stuck on the box and dumped the bar

    Had to seek redemption on the accessories
    Reverse BB lunges/pistols ...
    80kg/176lbs x 10 ... Reverse BB lunges alternating legs. 80kg lunges felt lighter on my legs than the 80kg squats did earlier
    10 x BW+8kg kettle bell pistols ... KB in a goblet hold. VMOs getting loads of work with this super-set
    BB Step-ups ...
    10 x 60kg/132lbs step-ups ... 18" box. Haven't done step-ups for ages ... have missed them
    Heavy prowler pushes
    200kg/440lbs x 40 metres ... grinding through the hams and calves. Had to break each set it into 20+20 metres
    Metcon ... 21-15-9 ... target 6 minutes
    21 cals air bike ... complete @ 1 minute 10
    21 GHD sit-ups ... 12+9
    15 cals air bike ... this was the hardest. Took longer than the 21 cals
    15 GHD sit-ups ... 5+5+5
    9 cals air bike ... smashed this out
    9 GHD sit-ups ... unbroken
    Missed the target.

    Overall ... tired and weak. Worst squat session for years




    Saturday 31st March 2018

    Bro stuff


    Push presses
    8 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs

    Bent over BB rows (Yates rows)
    20 x 40kg/88lbs
    15 x 60kg/132lbs
    12 x 80kg/176lbs
    8, 8, 8, 8, 8 x 100kg/220lbs

    Superset
    Horizontal leg press Calf raises

    18, 15, 13, 12, 12 x 240lbs
    with pec deck flyes
    12, 11, 10, 10, 10 x 96kg/211lbs

    Standing overhead cable triceps extensions
    11 x 100lbs ... drop
    10 x 90lbs ... drop
    10 x 80lbs ...
    9 x 80lbs ...
    9 x 80lbs ...

    Hamstring Stretches

    60 minutes
    "Better to wear out than rust out!"

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    Deadlift 190kg/418lbs
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    Plenty of good work getting done in here as always Andrew. Great to see. Keep it up!
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    Originally Posted by geneswest View Post
    Plenty of good work getting done in here as always Andrew. Great to see. Keep it up!
    Thanks Brian ... honoured to have you drop in
    Your lifting is an inspiration so maybe someday I'll even enter a PL meet as a master




    Sunday 1st April 2018

    Squatting for redemption @ home


    Squats
    10 x bar
    10 x 40kg
    5 x 60kg
    5 x 80kg
    5 x 100kg/220lbs
    5 x 110kg/242lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs *vid*
    8 x 100kg/220lbs

    Stretching

    45 minutes

    I walked to the gym today = was planning on a bro session but the gym was closed so walked back home. Felt fate was telling me I had to seek redemption ... so squats at home it was!
    Built up to 120kg ...
    Took a vid of the 3rd set
    https://youtu.be/fIspiXHWinE



    felt heavy but at least I got out 3 sets of 5. Didn't push it any further though and think 130kg would have buried me. Way way better than Friday's outing anyway
    Scheduled for an early morning push-pull session with JP tomorrow
    Hope all you guys are having a great Easter!
    "Better to wear out than rust out!"

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    Deadlift 190kg/418lbs
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    So sorry to hear about your daughter....I hope she's doing better....I can't even imagine trying to do a session on no sleep and food along with the stress of a loved one in the hospital. You got in abig body of work this week and some good at home squats today to make up for the earlier session....

    Happy Easter!!...wishing your daughter a fast recovery
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    So much quality training this week, especially given the circumstances. Glad to hear that you got some really heavy deads in. 3" isn't a huge difference so that has to be a good confidence builder. And I'd say you did more than make up for a squat fail with all of that accessory work! I would've forgotten all about squats by the end of that. The sets you got in at home were solid and your form looked great on the video. Very sorry to hear about your daughter. I'm sitting here glancing over at mine as I type this and can honestly say that I'd feel pretty fortunate to get 3 hours of sleep if that happened to her. Hang in there my friend and things will surely calm back down soon. Happy Easter.
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