A new beginning in 2015

[fittofattofit]

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

[fittofattofit]

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

[Plateauplower]

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.

[Payton1221]

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.

[mirroroferised]

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.

[raynerd]

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!!

[TM79]

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.

[scott_donald]

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!

[RT1957]

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..

[fittofattofit]

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

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

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

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

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 ....

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

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!

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

[scott_donald]

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?

[fittofattofit]

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

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

[TM79]

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...

[raynerd]

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!

[Cantplankwell]

Nice to see you back at it. There was something missing on the journals last couple of weeks!

[fittofattofit]

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

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 ....

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

[fittofattofit]

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

[scott_donald]

Haha was John just cycling a lot after than you?!!

[grouchyjarhead]

That's a serious workout Andrew, nice work.

Safe travels to your youngest.

[RT1957]

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'

[raynerd]

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?

[Cantplankwell]

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!

[StinnerOzz]

Those partner "battle sets" sound pretty fun!

[TM79]

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.

[fittofattofit]

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

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

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

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

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

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 ...

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

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

[fittofattofit]

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

[geneswest]

Plenty of good work getting done in here as always Andrew. Great to see. Keep it up!

[fittofattofit]

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!

[RT1957]

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

[TM79]

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.