Tuesday 17th April 2018
Skwatties @ home
Stretches
paused squats
5 x bar, 40kg, 60kg, 80kg
Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
8 x 110kg/242lbs
Bumped the rep-out set to 110kg x 8
Stretches
40 minutes
]Thursday 19th April 2018
06:30am ... regular rehab session
Rehab session ... 4 rounds of:
DB BSSs .... 10 x 15kg/33lbs each leg ... rear foot on bench, DB in goblet hold, deep forward lunge .... glute and ham stretch and quad load
TRX reverse flyes .... 10 x TRX .... shoulder stability, rear delts
Single legged cable RDLs .... 10 x each leg holding cable stack cable .... eccentric loading hamstring/glutes
Standing 'light sabre’ cable rotations .... 10 x each side: standing facing cable stack holding 'sabre' with OH grip and rotate at the hips .... shoulder and core stability
Single leg glute-hamstring bridge .... 10 x single leg glute bridge with foot on bench .... eccentric load under tension for tendon healing
30 minutes
Thursday 19th April 2018
2pm ... Squats/block pulls with JP ... 72kg/158lbs
Warm-up
Paused squats .... 5 x bar x 3 seconds
Lateral lunges .... 10 x bar
Paused squats .... 5 x bar x 3 seconds
Lateral lunges .... 10 x bar
Squats
5 x 60kg/132lbs
5 x 100kg/198lbs
3 x 120kg/264lbs
3 x 140kg/308lbs
2, F x 150kg/330lbs
Psyched out on the 3rd rep
Should have got it
Block pulls ... off 3' plates
5 x 100kg/198lbs
5 x 130kg/286lbs
5 x 150kg/330lbs
2 x 160kg/352lbs
MF x 160kg/352lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
Low back feeling tight and MFs took hold ...
Superset
Front squats
5 x 60kg/132lbs Front squats
5 x 70kg/154lbs Front squats
5 x 80kg/176lbs Front squats
Front squats felt good
with Farmer's walks
20 metres x two 40kg suitcases=80kg/176lbs total
20 metres x two 60kg suitcases=120kg/264lbs total
20 metres x two 70kg suitcases=140kg/308lbs total
Metcon ... 7-14-21 ... squats/rows/ab-mat sit-ups ... target 9 minutes
7 x 100kg/220lbs squats
200 metres Concept 11 rower
15 x ab-mat sit-ups
14 x 80kg/176lbs squats
200 metres Concept 11 rower
15 x ab-mat sit-ups
21 x 60kg/132lbs squats
200 metres Concept 11 rower
15 x ab-mat sit-ups
8 minutes 33 seconds
Stretching
50 minutes
|
Thread: A new beginning in 2015
-
04-18-2018, 10:59 PM #4381"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
04-19-2018, 01:47 AM #4382
-
04-19-2018, 02:23 PM #4383
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
A solid week of work Andrew....huge volume done..sorry to hear about the cable breaking and I hope you're healing up from the neck tweak....That can be very shocking at the time....strong squats as always !! a nice variety of work...That metcon looks brutal....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
04-21-2018, 09:14 PM #4384
Thanks Scott ... 120 is easy now but my little glute max tendon thingy has got angry again and my mind turns cartwheels when I bump the weight. I want to get to the stage where I'm comfortable with 5 x 5 x 140 at home but I'll take my time
Thanks Ron .... yes, terrible how slack they can be with safety! Neck is OK but I still have a strain in the right lat. Squats are feeling good strength wise but the old injuries are nagging at me so I may have to slow down
Friday 20th April 2018
Strength/metcon session with John
stretches
Forward lunges
10 x bar
10 x 40kg/88lbs
10 x 50kg/110lbs
10 x 60kg/132lbs
10 x 70kg/154lbs
6 x 80kg/176lbs
6 x 90kg/198lbs
6 x 95kg/209lbs
Deadlifts
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 110kg/242lbs
5 x 130kg/286lbs
5 x 150kg/330lbs
3 x 160kg/352lbs
John did 170kg x 3
Metcon ... 'Death by burpees'
EMOM ... 1st round 1 burpee/1 sit-up
then add a rep each round until fail, so ...
1 burpee + 1 situp ...
2 burpee + 2 situp ...
3 burpee + 3 situp ...
4 burpee + 4 situp ...
5 burpee + 5 situp ...
6 burpee + 6 situp ...
7 burpee + 7 situp ...
8 burpee + 8 situp ...
9 burpee + 9 situp ...
10 burpee + 7 situp ... abs started cramping
11 burpee ...
John got to 12 burpees ...
Stretching
50 minutes
Heavy lunges felt good although my knees were achey and legs were tired after Thursday's squats
Deads felt good but did not want to push it ... 160kg x 3 was enough
'Death by burpees' catches up with you ... I thought the burpees would do me in but it was the sit-ups ... abs were on the verge of cramping. Good challenge though that you can do one the road and I could feel my arms, shoulders, legs and abs got smashed
Saturday 21st April 2018
Bench/Squats @ home
Bench press
10, 10 x 40kg/88lbs
8, 8, 8, 8, 8 x 50kg/110lbs
5, 5, 5 x 60kg/132lbs
So weak ...
paused squats
5 x bar, 40kg, 60kg, 80kg
Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
12 x 100kg/220lbs
Achey knees but hey ...
50 minutes
Sunday 22nd April 2018
Bro stuff @ gym/deads @ home
Bro Stuff @ gym
Seated cable rows
12 x 60kg/132lbs
10 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
Temp 1:2:3 = pause and slow neg
Standing smith machine calf raises
15, 12, 12, 10, 10 x 55lbs each side
2 sec pause at the top and bottom of each rep
Superset
Pec deck flyes
10, 10, 10, 10, 10 x 96kg/211lbs
with standing overhead rope triceps extensions
10, 8 x 100lbs
8 x 90lbs
10, 10 x 80lbs
EZ bar curls
10, 8, 8, 8, 7 x 35kg/77lbs
Hamstring Stretches
Volume Deads @ home
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 100kg/220lbs
10 x 110kg/242lbs
10 x 120kg/264lbs
10 x 130kg/286lbs
45+20 minutes
Enjoying beautiful weather here with an Indian Summer ... in the high 80s F ... should have spent time in the garden but slept in, then lazy brunch, then gymming it, then CostCo and now I'm relaxing with a G&T .... sucks to have to go back to work tomorrowLast edited by fittofattofit; 04-22-2018 at 01:32 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
-
04-21-2018, 09:38 PM #4385
-
04-22-2018, 09:04 AM #4386
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Very strong squat/pull session the other day Andrew. Nice and heavy on each. Also, I like the increase in weight/decrease in weight on the squats in that metcon. I'm betting the squats still got worse as you went along. Then, what the heck are lunges with 200+ lbs? Strong work on those DL's as well. Love the Death by Burpees too. Might have to give that a try... Good looking bro work after that too. Sounds like the weather is nice there too. Finally winding down after a hot summer I'm sure. Keep up the great work my friend. I don't want to work tomorrow either but we can do it.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
-
04-22-2018, 05:38 PM #4387
An EMOM with heavy squats, that is just plain torture!!
Thats funny about passing the wind, a time or two at the lifting club I stepped up to the platform and got ready to do a snatch or whatever when I felt a sudden "pressure" build up, I clamped down .....I stood back up and backed off, everyone was probably assuming I was just zeroing with laser focus. I did not have the heart to blast them.
Death by burpees, I have never heard of that one, there will be no burpees ever in my garage!! , there is however a similar arrangement for wall balls, that I want to try. Its looks like one of those WODS that hits you about an hour later.
All around "industial" grade heavy duty amount of work.Please record my time/reps if I pass out
-
04-23-2018, 12:30 AM #4388
-
-
04-24-2018, 07:40 AM #4389
Thanks Shawn ... normally I balk at heavy lunges but the 95kg didn't scare me after doing all the squats the day before
I'm enjoying the volume but I'm aware that everything aches for a few days so finding that right balance of recovery and work is tough
Ha ... that metcon was what gave me good DOMS the next day ... and yes, the squats got worse. I didn't think it at the time but the 1st round was 700kg, 2nd round was 1120kg and the 3rd round was 1260kg
Normally heavy lunges scare me but I wanted to bump them to 100kg but John pussied out and chose 95kg
And you should try 'death by burpees' ... you being a burpee monster will eat it up!
The EMOM squats was as mentally challenging as it was physical
And yes, I've decided that heavy squats after morning cappuccinos is not ideal
There's a whole suite if 'Deaths by ....'. Wall balls suck as much as burpees ...
Thanks Scott ... did have a good weekend lifting and did think about pulling at 170: stood at the bar ....... then had a MindFcuk so never pulled
Tuesday 24th April 2018
Push/pull with JP
Warm-up
3 rounds of:
Scapular pull-ups ... 10
Banded reverse flyes ... 10
Triset
Tempo ring dips/inverted ring rows/banded chest presses
4 rounds of:
Tempo ring dips 2:1:2:1 x 5 reps
Inverted ring rows x 15
Banded chest presses x 15
Ring dips: One rep = 2 sec pause @ top/2 sec pause @ bottom
Bench press
10 x bar
8 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
3 x 80kg176lbs
3 x 85kg187lbs
Superset
Pendlay rows/Weighted V-ups
Pendlay rows ... 10 x 50kg/110lbs
Pendlay rows ... 6 x 90kg/198lbs
Pendlay rows ... 5 x 100kg/220lbs
V-ups ... 10 x BW+5kg plate
Pendlay rows ... 5 x 100kg/220lbs
V-ups ... 10 x BW+5kg plate
Pendlay rows ... 5 x 100kg/220lbs
V-ups ... 10 x BW+5kg plate
V-ups were harder than the pendlays
Metcon ... 15-12-9 ... deads/push-ups/sit-ups ... target 6 minutes
15 x 100kg/220lbs deadlifts
15 x hand release push-ups
15 x ab-mat sit-ups
12 x 100kg/220lbs deadlifts
12 x hand release push-ups
12 x ab-mat sit-ups
9 x 100kg/220lbs deadlifts
9 x hand release push-ups
9 x ab-mat sit-ups
4 minutes 33 seconds
Stretches
50 minutes
The session
Triset ... Tempo ring dips/inverted ring rows/banded chest presses ...
Ring dips done as ... each rep = 2 second pause at the bottom, power up, 2 second pause at the top, then back down
Banded chest presses ... facing away from the stack and pressing bands
Triset burnt the tris and delts ... JP said delts were tanking after!
Bench press ... 85kg = absolute max 3RM. As DT would tweet ... 'SAD'
Pendlays/V-ups
Pendlay rows ... easy reps @ 100kg. V-ups were harder
Metcon ...
15-12-9 ... 36 reps each of 100kg deadlifts, hand release press-ups and ab-mat sit-ups
JP originally said '7 minutes but you should get it in 6 minutes' ... did it all unbroken in 4 minutes 33
Deads felt great
Overall
Very happyLast edited by fittofattofit; 04-25-2018 at 03:43 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
04-24-2018, 01:09 PM #4390
-
04-24-2018, 01:37 PM #4391
-
04-25-2018, 06:16 AM #4392
-
-
04-25-2018, 07:29 PM #4393
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
Impressive work since last Friday...lunge numbers along with deadz where very impressive as was the 3x187 on the BP...solid squat work and burpee hell metcon!! I love reading your WO's Andrew...always inspiring work done here
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
04-27-2018, 11:16 PM #4394
Yes, the deads actually felt pretty good. That metcon was similar to one of the CF open challenges which was:
Workout 18.4. For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk. Time cap: 9 min.
The modified version had hand-release push-ups. I would have loved to try that, especially when I was doing a lot more deads than I am now but I was always going to have to sub in something for the shoulder work
Thanks Mark although I think I still have a lot of hurdles in the way of adding any weight to my bench
Thanks Shawn ... benching is always a challenge for me but I likes me my Pendlays, and even the deads felt good today
Thanks Ron ... I'm trying! You know the story though ... one step forward; two steps back
Thursday 26th April 2018
06:30am ... regular rehab session
Rehab session ... 4 rounds of:
DB walking lunges .... 20 lunges holding two 15kg/33lbs DBs .... quad load + glute/ham stretch
Bent over single arm cable row .... 10 x each arm facing the stack and single arm lat row .... shoulder stability, lats, serratus, core
GHRs .... 10 x glute ham raise, feet hooked under a bench knee rest .... eccentric loading hamstring/glutes
Swiss ball planks .... arms on a swiss ball and plank = extend arms froward then roll back. 10 reps .... intense core work
Landmine single leg RDLs .... 'landmine' bar+5kg plate held in R hand and RDL L leg, then reverse. 10 reps each
30 minutes
Friday 27th April 2018
Squats with JP ... 72kg/158lbs
Warm-up
Paused squats .... 10 x bar x 2 seconds
Reverse lunges .... 10 x bar
Paused squats .... 10 x bar x 2 seconds
Reverse lunges .... 10 x bar
Squats
5 x 60kg/132lbs
5 x 90kg/198lbs
3 x 110kg/242lbs
3 x 130kg/286lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
F x 160kg/352lbs
back off ...
5 x 130kg/286lbs
5 x 130kg/286lbs
Very easy 150
Psyched out under the 160
Tri-set
BB Box step ups ... to 18" box
10 x 50kg/110lbs
10 x 60kg/132lbs
10 x 70kg/154lbs
with pistol squats
10 x BW
10 x BW+8kg/18lbs KB
10 x BW+12kg/27lbs KB
with Good Mornings
10 x 50kg/110lbs
10 x 60kg/132lbs
10 x 70kg/154lbs
Suitcase deads and farmers' walks
20 metres x two 60kg suitcases=120kg/264lbs total
20 metres x two 70kg suitcases=140kg/308lbs total
20 metres x two 80kg suitcases=160kg/352lbs total
20 metres x two 75kg suitcases=150kg/330lbs total
Metcon ... 21-15-9 ... Front squats/KB swings ... target 3 minutes ... WTF!!!
21 x 50kg/110lbs front squats
21 x 24kg/53lbs KB swings
15 x 50kg/110lbs front squats
15 x 24kg/53lbs KB swings
9 x 50kg/110lbs front squats
9 x 24kg/53lbs KB swings
5 minutes 30 seconds
Forearms started cramping on the FSs
Stretching
50 minutes
The session
Squats ... started very conscious of pain at my right GM tendon attachment on the ITB
150kg/330lbs x 1 ... very easy
160kg/352lbs x F ... unracked the bar then stood with it on my back for 30 seconds before I committed >>> got buried
Annoyed with myself 'cos I got an easy 160kg two months ago
130kg/286lbs x 5 x 2 ... back-off sets = good, deep and easy
Tri-set ...
Step ups ... 10 x 70kg/154lbs to 18" box. Really hits the VMOs
Pistols ... 10 x BW+12kg. KB held in a goblet hold and pistol squat. Hits quads and glutes. Pretty easy
BB Good Mornings ... 10 x 70kg/154lbs. Feet close and concentrate on the hip hinge. Glutes, hams and erectors
No rest between exercises = good hypertrophy work for the quads, glutes and hams
Suitcase deads and farmers walks
Two 80kg/176lbs suitcases, so 160kg deficit dead and walk. Felt good but outer pecs were tugging. JP loaded another 10kg on and I balked ...
Metcon ...
21-15-9 ... 45 reps each of 50kg front squats, KB swings
KB swings easy and unbroken
Front squats = forearms started cramping so I had to break the sets up. 50kg x 16+5; 50kg x 5+5+5; 50kg x 9
JP wanted 3 minutes and max 3:30 .... I got 5:30
Overall
Should have got 160kg squat
Knees are achey"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
04-27-2018, 11:28 PM #4395
Saturday 28th April 2018
Bro stuff @ gym/deads @ home
Bro Stuff @ gym
Seated cable rows
10 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
Temp 1:2:3 = pause and slow neg
BB Push presses
10 x bar, 30kg, 40kg
5, 5, 5, 5, 5 x 45kg/100lbs
Standing smith machine calf raises
15, 12, 12, 10, 10 x 66lbs each side
Continuous tension
Standing behind neck rope triceps extensions
10, 10, 10, 9, 7 x 80lbs
EZ bar curls
10, 8, 8, 8, 7 x 35kg/77lbs
Pause at the top = tension on L head of triceps
UH grip lat pull down to chest
5, 5, 5, 5, 5 x 80kg/176lbs
Serratus, bis, upper/middle pecs, lats
Hamstring Stretches
Volume Deads @ home
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 100kg/220lbs
10 x 110kg/242lbs
10 x 120kg/264lbs
10 x 130kg/286lbs
60+20 minutes
Enjoying another beautiful day ahead of a dinner at a Greek restaurant .... bro session + deads + post WO BBQ at the Taverna sounds perfect. No drink unfortunately as I'm on-call from 6pm until 8am but hopefully won't get called in
Hope you're all having a great weekend!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
04-28-2018, 05:17 AM #4396
-
-
04-28-2018, 06:09 AM #4397
-
04-29-2018, 03:47 AM #4398
I was disappointed not to get the 160 ... before I went to the US at end of Feb I had an easy 160 squat ... BW is down 4kg since so I shouldn't be surprised
Always nice to get some heavy stuff done to kick off the WE
Ha .... don't worry, I checked the cables and attachments thoroughly before I started pulling
Sunday 29th April 2018
Skwatties @ home
Stretches
paused squats
5 x bar, 40kg, 60kg, 80kg
Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs *vid*
5 x 120kg/264lbs *vid*
Took vids to check form
Stretches
35 minutes
Had a good night last night ... didn't get called in to work so got to relax and enjoy a beautiful Greek meal on my date night. My plate had a grilled 2" think lamb chop, loads of salt and pepper calamari, BBQ tiger prawn and a chicken kabab, then got given my friend's 2nd kebab and some extra prawns ... in the end I had more than 500g of meat on my plate! Had a great finish to the night and then went into a food coma and slept like a log.
Slept in until 10:30, had egg and bacon muffins and coffee for breakfast and then a lazy squat session before heading out for a work family function in the afternoon
My knees had only just stopped aching after Friday's session so I didn't push the weight on the squats ... stayed at 120kg and took vids to check my form
Vid One ... 4th set 120kg/264lbs x 5
Side view ... looking at the bar path.
https://youtu.be/rI9nrmGA8EY
Watching for straight up and down movement and bar staying balanced over the mid foot. Maybe a bit unbalanced (first rep especially).
Vid One ... 5th set 120kg/264lbs x 5
rear qtr view ... looking for consistency of form, depth and rebound.
https://youtu.be/w-k1Qy8C5YU
I am very aware that my squats feel less consistent as I go heavier. When it feels good my squat feels like a piston with consistent speed down (not too fast or slow), air tight and a rock solid core, a good rebound that happens before I'm even aware of it, then the quads and then glutes taking over.
Still not quite there
Any other thoughts?
Anyway, I'm on call again tonight (hoping for another quiet one) and starting the week tomorrow with a push/pull session with JP"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
04-29-2018, 05:26 AM #4399
-
04-30-2018, 06:05 AM #4400
Thanks Scott ... I think that's well picked up. I do feel that I'm not getting a lot of hip drive up and that when it happens it's too late
Monday 30th April 2018
Push/pull with JP
Warm-up
2 rounds of:
Inch worms ... 3
V-ups ... 10
Superset
Bar dips
10 x BW
5 x BW+16kg/35lbs
5 x BW+21kg/46lbs
5 x BW+23.5kg/52lbs
3 x BW+26kg/57lbs
3 x BW+31kg/68lbs
2, F x BW+33.5kg/74lbs
Pull-ups
10 x BW
5 x BW+16kg/35lbs
5 x BW+18.5kg/41lbs
5 x BW+21kg/46lbs
3 x BW+23.5kg/52lbs
3 x BW+26kg/57lbs
2, F x BW+28.5kg/63lbs
Tris and bis smashed
Superset
Incline Bench press
10 x 40kg/88lbs
8 x 50kg/110lbs
5 x 60kg/132lbs
5 x 60kg/132lbs
5 x 60kg/132lbs
12 x 30kg/66lbs
with prone bench supported KB rows
12 x two 24kg/53lb KBs
12 x two 24kg/53lb KBs
12 x two 24kg/53lb KBs
R arm kept giving way on the bench
Metcon ... rope climbs/burpees/sit-ups ... target 10 minutes
3 x 16ft/5metre rope climbs
15 x Burpees
30 x ab-mat sit-ups
2 x 16ft/5metre rope climbs
10 x Burpees
20 x ab-mat sit-ups
1 x 16ft/5metre rope climbs
5 x Burpees
10 x ab-mat sit-ups
8 minutes 32 seconds
Stretches
50 minutes
The session
Superset ... bar dips/pull-ups ...
Weighted dips ... 2 x BW+74lbs was a PR (probably because I'm a lightweight)
Weighted pull-ups ... 2 x BW+28.5kg/63lbs
Tris were burnt
Incline Bench press ... 5 x 60kg ... sad! Right triceps kept giving way
Incline bench supported rows ... lying prone on an incline bench. Row two 53lb kettle bells with squeeze at the top
Metcon ...
3 rounds of rope climbs+burpees+sit-ups
1st round ... 3 rope climbs+15 burpees+30 sit-ups ... complete @ 2 minutes 22 secs
1st round ... 2 rope climbs+10 burpees+20 sit-ups ... complete @ 5 minutes 20 secs
1st round ... 1 rope climbs+5 burpees+10 sit-ups ... complete @ 8 minutes 32 secs
Rope climbs got tough ... arms and delts were cramping = got stuck at the top with the 2nd rep round 2. Happy with the over-all time though
Overall
Didn't look like much but arms, shoulders and lats all got a good working. Bench sucks.Last edited by fittofattofit; 05-01-2018 at 10:54 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
-
04-30-2018, 08:17 AM #4401
-
04-30-2018, 10:06 AM #4402
-
04-30-2018, 11:20 AM #4403
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
That is a huge body of work in just 4 days Andrew plus work and social life....you are a man on the move...always jealous of the huge volume you can handle.....I'm sure the 160 squat fail was in the head....squats at home looked solid...Inclines BP numbers on the rise strong P/P day with JP...
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
05-02-2018, 05:24 PM #4404
Some great session Andrew, bummer about the 160 squat, but I know u have that and more. Vids of the squats looked good to me, great depth and rebound. Bar path gets a bit forward on the way down at times for highbar, but I don’t think many have a perfect up/down path.
Mirin that meal u had, nomnomnom☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
-
05-03-2018, 11:04 PM #4405
ha ... thanks Grouchy ... at least lats are stretching my medium tees
Thanks Scott ... nothing to come close to your pull-up strength but I am making progress! Always worry about trapping the crown jewels ... that 33.5kg was a 16kg KB, a 10kg KB, a 5kg plate and a 2.5kg plate so what could possible go wrong?
Thanks Ron ... you do a good job of maintaining the volume yourself! I'm hoping for to build up that squat over the year and get a 4pps ... ambitious but it's nice to still have a few targets. I'll be very happy if my inclines ever match what you're doing now!
Thanks Shawn ... I'm glad you had a chance to look at the vids. I felt that the bar was getting a bit forward myself and that's something that I feel less of when I'm with JP because I am more committed (I don't like to let him down) ... something I have to try and replicate at home
Thursday 3rd May 2018
06:30am ... regular rehab session ... 72.4kg/159lbs
Rehab session ... 4 rounds of:
DB walking lunges .... 20 lunges holding two 15kg/33lbs DBs .... quad load + glute/ham stretch
Bent over single arm cable row .... 10 x each arm facing the stack and single arm lat row .... shoulder stability, lats, serratus, core
GHRs .... 10 x glute ham raise, feet hooked under a bench knee rest .... eccentric loading hamstring/glutes
Swiss ball planks .... arms on a swiss ball and plank = extend arms froward then roll back. 10 reps .... intense core work
Landmine single leg RDLs .... 'landmine' bar+5kg plate held in R hand and RDL L leg, then reverse. 10 reps each
30 minutes
Thursday 3rd May 2018
1:30pm ... Squats with JP ... and cramps!
Warm-up
Banded shoulder stretches .... 30 seconds x each arm in 'rack' position
Banded hip abductions .... 10 x each leg
Banded shoulder stretches .... 30 seconds x each arm in 'rack' position
Banded hip abductions .... 10 x each leg
Stretching shoulders for front squat 'rack' position
Hip abduction for glute activation
Front squats
10 x bar
5 x 50kg/110lbs
5 x 70kg/154lbs
5 x 80kg/176lbs
5 x 90kg/198lbs PR
MF x 100kg
Back Squats ... 10RM
10 x 60kg/132lbs
10 x 90kg/198lbs
10 x 110kg/242lbs
10 x 130kg/286lbs PR
Surprised myself
Super-set
Bulgarian Split Squats ... rear foot on 18" box
8 x 50kg/110lbs each leg
8 x 60kg/132lbs each leg
8 x 60kg/132lbs each leg
with bent over single arm KB rows
12 x 32kg/71lbs KB each arm
12 x 32kg/71lbs KB each arm
12 x 32kg/71lbs KB each arm
Metcon ... BB walking lunges/rowing/Toes-to-bars ... target 8 minutes
BB walking lunges ... 20 metres x 30kg/66lbs
Concept 11 rower ... 300 metres
BB walking lunges ... 3 steps x 30kg/66lbs and then ...
hammies cramped
was supposed to do lunges, rows, lunges, TTBs x 2 rounds
Stretching
50 minutes
The session
Front squats ...
90kg/198lbs x 5 ... heavy on the shoulders, not the legs. Elbows were sagging last rep
100kg/220lbs ... abandoned. I stood up with the bar but my elbows were sagging and I could feel all the core pressure was to the front so I felt that I was going to 'fold'. Very happy with the 5 x 90 and now I have a 100kg FS target
Squat 10RM ... this would usually have been a 'starting' challenge so I was pre-fatigued going into this!
110kg/242lbs x 10 ... felt good about this. JP said 'what next 120kg, 125kg?' I said '130kg' then thought 'WTF am I thinking!!!'
130kg/286lbs x 10 ... did first 6 reps without a pause, and then steadied for the last 4 as singles with maybe 3 breaths between each rep. Probably had 2 more
130kg was my previous 8RM ... 130kg x 10 is a 173kg 1RM on my calculator
BSSs/KB rows ...
BSSs 60kg/132lbs BB with rear foot on an 18" box ... burning the quads, superset with ..
KB rows 32kg/71lbs with hand on box ... glutes, hams and erectors tight and pulling through the lats
Metcon ... ok this was supposed to be:
Walking BB lunges 20m x 30kg >> Concept 11 rower 300metres >> Walking BB lunges 20m x 30kg >> Hanging TTB x 10 >
Walking BB lunges 20m x 30kg >> Concept 11 rower 300metres >> Walking BB lunges 20m x 30kg >> Hanging TTB x 10
Walking lunges out were easy weight, thought rowing 300m is going to be easy. Powered in and at about 200m I just lost power from my legs ... rowed out using the lats, then cleaned the bar and started to lunge ... got 3 reps in and my hams seized up! Only ever had cramps like this once before (in Peru ... long descent on the Inca trail and my quads spasmed) ... I dropped the bar and then couldn't move ... I just stood there bent over, knees bent, scared to straighten up or move at all . I stayed like that for maybe 5 minutes before I was brave enough to move again.
I got 1 minute 30 into my metcon
Fortunately had a DTM scheduled later so had my hams torn apart soon after
Overall
Very happy to get a FS PB and a 10RM squat ... also puts me in the frame for a 4pps squat ... if I can get my head around it
Crampy hams"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
05-03-2018, 11:25 PM #4406
-
05-05-2018, 12:11 AM #4407
I know, I know .... don't want no more MFs
Seriously felt like my abs were going to cramp and I was going to fold .... as it turned out it was the hams that went
Enjoyed that session in the end and was very, very happy to get 10 reps @ 130
Friday 4th 2018
Bro stuff @ gym
BB Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs
Temp 1:2:3 = pause and slow neg
Standing cable chest presses
10, 10, 10, 10, 10 x 30lbs each stack
pause and squeeze at the top of each rep
Standing smith machine calf raises
20, 15, 12, 12, 10 x 55lbs each side
Continuous tension
Standing behind neck rope triceps extensions
10, 9, 7 x 80lbs
10, 9 x 70lbs
Pause at the top = tension on L head of triceps
EZ bar curls
8, 8, 8, 8, 8 x 40kg/88lbs
Hamstring Stretches
60 minutes
Saturday 5th 2018
Bro stuff @ gym
BO BB rows
20 x 60kg/132lbs
12 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
Superset
Pec deck flyes
10, 10, 10, 10, 10 x 98.5kg/217lbs
Squeeze and hold on the 10th rep each set
with Calf raises on the horizontal leg press machine
20, 15, 12, 12, 14 x 240lbs
Wide grip lat pull-downs
10, 8, 7, 7, 7 x 70kg/154lbs
Superset
Standing rope triceps press-downs
10, 9, 7 x 80lbs
10, 9 x 70lbs
Pause at the bottom = tension on lateral head of triceps
with close grip V-handle pull-down to chest
6, 6 x 75kg/165lbs
6, 6, 6 x 70kg/154lbs
Serratus/upper-mid pecs/lats
Hamstring Stretches
50 minutes
Had a nice night away on Friday ... managed to get away from work a little early on Friday so got a bro sesh in before heading off for a night in the hills. Returned home this morning after a big breakfast and another bro session before heading off to the football tonight. Not working at all this weekend and it's soooo nice!
Tomorrow morning John is coming around for a metcon session at 'CFNA' ... what he calls my place ... 'CrossFit North Adelaide'
Hope you're all (by ‘all’ I mean all 3 of you who will look at this ) all enjoying the weekend and get some good training inLast edited by fittofattofit; 05-05-2018 at 01:33 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
05-05-2018, 02:08 AM #4408
-
-
05-05-2018, 11:44 AM #4409
-
05-05-2018, 01:01 PM #4410
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
Forgive me Andrew if I've already asked you this, but are you using a barbell? I have enough coordination problems with two DBs: I know that I don't need something on back to come CrAsHiNg down on me And DB's or BB, that weight is insanely hyooge IMO. And there's nothing that activates my glutes like BSS!
Similar Threads
-
ITT we meet again in 2015.
By Finnegan Bell in forum Misc.Replies: 1870Last Post: 04-22-2023, 03:50 AM -
ANIMAL & BB.com in 2015: Big Things A Brewin
By Universal Rep in forum Company PromotionReplies: 728Last Post: 02-04-2016, 12:02 AM
Bookmarks