|
|
Post by paulo on Nov 15, 2012 18:16:08 GMT
Welcome back mate and keep winding them up!
|
|
|
|
Post by markt on Nov 16, 2012 11:41:04 GMT
14/11/12 5 rounds for time of: 12 Deadlifts @ 60kg 9 Hang Power Cleans @ 60kg 6 Push Jerks @ 60kg 15:15, pathetic.  Soundtrack: Ministry - Psalm 69 15/11/12 A.M 2 x 1 mile repeats 1 @ 7:17 1 @ 8 minutes dead P.M Military Press 5 @ 40kg 5 @ 45kg 5 @ 52.5kg 5x10 @ 30 5x10 Bodyweight dips 21-15-9 Burpees Sit Ups Squats 6:36 Soundtrack: Rancid - Rancid Rest day today, feeling a bit beat up from Boring but Big.  |
|
|
|
Post by markt on Nov 18, 2012 17:59:19 GMT
17/11/12
Squats
5 @ 85kg
5 @ 97.5kg
5 @ 110kg
5x10 @ 65kg
SLDL
5x10 @ 60kg
Soundtrack: Metallica - Load
18/11/12
5 rounds for time of:
20 Wallball @ 10kg
15 HR Push Ups
10 KB Swings @ 32kg
5 Burpees
No time, as I dropped the med ball on my Gymboss!
Soundtrack: Blaggers I.T.A - United Colours Of Blaggers I.T.A
|
|
|
|
Post by riley on Nov 19, 2012 12:12:49 GMT
he's well and truly back on it! Great work mate....WoD on 14th looks tough!
|
|
|
|
Post by markt on Nov 21, 2012 16:56:49 GMT
Cheers Riley! That WOD is a scaled down version of "DT". Was very slow, just couldn't get any sort of rhythm going at all. 19/11/12 Deadlifts 3 @ 107.5kg 3 @ 125kg 3 @ 140kg 5x10 @ 77.5kg Pull Ups 10x5 Alternating close grip and wide grip between sets. Rowing 30 secs on, 30 secs off x 10 = 1555 metres Soundtrack: Blaggers I.T.A - Bad Karma 21/11/12 A.M 6 x 400 metre intervals P.M Pushed for time tonight so just did my strength work: Military Press 3 @ 42.5kg 3 @ 47.5kg 3 @ 55kg 5x10 @ 32.5kg Ring Dips 10 x 5 Soundtrack: Darkthrone - Transilvanian Hunger |
|
|
|
Post by paulo on Nov 21, 2012 21:10:25 GMT
Wendler still going well?
|
|
|
|
Post by markt on Nov 30, 2012 13:30:32 GMT
Wendler going really well cheers. Only been doing boring but big 3 weeks, but can already feel great strength improvements. Bloody taxing though!
For one reason or another not been posting this week. Had a blinding week though, deadlift day was immense!
29/11/12
Military Press
5 @ 45kg
3 @ 50kg
1 @ 57.5kg Was feeling strong, did 3 reps instead. Shouldn't really.
5 x 10 @ 37.5kg
10 x 5 ring dips
8 minute AMRAP
8 swings @ 32kg
8 HR Push Ups
9 rounds + 3 swings
Soundtrack: Slabdragger - Regress (Just for Paolo)
30/11/12
5 Fronts squats @ 82.5kg (BW)
25 Body Rows
4 Front Squats
20 Body Rows
down to 1 front squat and 5 body rows.
6:56
Soundtrack: Nailbomb - Point Blank
|
|
|
|
Post by markt on Dec 1, 2012 10:43:13 GMT
1/12/12
Squats
5 @ 97.5kg
3 @ 110kg
1 @ 122.5kg
5x10 @ 70kg
SLDL
5x10 @ 67.5kg
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
8:06
Soundtrack: Rollins Band - Weight
|
|
|
|
Post by paulo on Dec 2, 2012 16:49:56 GMT
Slabdragger! BOOM!!!
|
|
|
|
Post by riley on Dec 3, 2012 9:21:42 GMT
solid squatting mate!
|
|
|
|
Post by markt on Dec 10, 2012 7:58:53 GMT
It's a great album Paul, I'll do you a copy!
Cheers Riley, feeling good on the boring but big!
Had a few days off due to my back playing me up, it's deload week, so good time for a rest.
8/12/12
Run 5 miles. 39:10
Have entered the Paras 10 in Aldershot in March, so am training for that now. It's 10 miles with a 35lb pack and boots, tough as apparently.
9/12/12
Deads
5 @ 65kg
5 @ 80kg
5 @ 95kg
4 rounds of:
Run 400m
15 Wall Ball 10kg MB
15 Box Jumps
14:23
Soundtrack: Swedish death metal compilation
|
|
|
|
Post by riley on Dec 10, 2012 8:43:23 GMT
Signed up for another hectic running...glutton for punishment!
|
|
|
|
Post by markt on Dec 15, 2012 15:19:03 GMT
You'd think I'd learn eh!
Had some time off with my back again.
11/12/12
Military Press
5 @ 40kg
5 @ 47.5kg
5 @ 52.5kg
5x10 @ 42.5kg
Ring Dips 10 x 5
21-15-9
Body Rows
Power Cleans @ 50kg
Burpees
Stop watch stopped halfway through.
Soundtrack: Machine Head - Burn My Eyes
12/12/12
AMRAP in 12 minutes of:
10 Deadlifts @ 100kg
30 Sit Ups
6 rounds + 3 Deads
Soundtrack: Snot - Get Some
13/12/12
Bench Press
5 @ 60kg
5 @ 70kg
5 @ 77.5kg
5x10 @ 55kg
DB Rows
5 x 10 @ 38kg
Rowing: 5 x 500m with 1 minutes rest, hideous. Hate 500m intervals!
Soundtrack: Agnostic Front - Warriors
|
|
