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Post by coggsy on Jan 22, 2012 22:23:48 GMT
Definitely hooked....and my girlfriend is really interested too!
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Post by coggsy on Jan 22, 2012 22:38:47 GMT
20.1.2012 Rest Day 21.1.2012 Football Cancelled due to a waterlogged pitch Hit the gym instead Squat 5 x 5 80,90,100,105,110,115 (failed on the 4th Rep) WOD 5 Rounds 500m Row 20 Burpees 20 Box Jumps 50 DU's Time - 34.31 Wanted to do a longer WOD to keep my Cardio going so this worked quite well. 22.1.2012 Rest Day
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Post by jules on Jan 23, 2012 9:42:20 GMT
like that WoD Dude!! Great OHS'ting this morning
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Post by coggsy on Jan 23, 2012 16:55:07 GMT
Cheers Jules...thats my first PB of the year ;D
23.1.2012
OHS 5 X 3 40,50,60,65,70(fail on 3),70 PB!
WOD (40kg) 30 DU's 30 Snatch Deadlift 30 DU's 30 Hang Snatch 30 DU's 30 OHS
Time - 10.31
Pleased with the PB on the OHS never attempted 70kg before so to get 3 was cool. WOD was really good as I really need to work on my overheads Great session
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Post by coggsy on Jan 24, 2012 17:10:09 GMT
24.1.2012
Deadlifts 5 X 5 140, 150, 160, 170, 175 (Grip failed on 3rd)
40 Dead Hang Pull Ups - No time limit in sets of 5/6
Felt tired this morning had very little sleep...just making it to the gym was an achievement!
Seemed to have hit a plateau on the Deadlift I really want to get to 200kg - so if anyone has any hints tips or advice? I think I just need to get to a Deadlift session at CFR for some extra motivation and encouragement.
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Post by paulo on Jan 24, 2012 20:39:53 GMT
Hi Ben - I would recommend that you make sure that you are lifting at the same percentage of your current 1RM across all your sets.
For example at 5x5 you should be lifting at approx 85% of your 1RM.
Therefore if your 1RM was 180kg you would lift 5 Sets of 5 reps at 153.
Also if you aren't already work through a tapering programme - increasing weight and decreasing reps and sets each week.
So week 1 5x5 @ 85%, week 2 5x4 @ 87.5, 5x3 @ 90, 3x3 @ 92.5 and so on until you reach a 1RM week. By this time you should by seeing a gain.
This has worked for me on all strength lifts.
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Post by coggsy on Jan 26, 2012 22:36:15 GMT
Cheers Paulo I really appreciate the advice and I'll definitely give it a go starting next week.
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Post by coggsy on Jan 26, 2012 22:45:39 GMT
25.1.2012
Football Training - good session although I've realised 3G Astros aren't good for my knees!
26.1.2012
Snatch 2 X 2 40, 50 4 X 1 55, 60 (F), 60, 60, 65 (F)
WOD 9 Mins AMRAP 30 DU's 20 Squats
5 Mins 15 KB Swings (24kg) 2 Pull Up Holds
3 Mins 5 Burpees Plank (hold as long as you can)
7 Rounds, 45 KG swings, 10 Burpees
PB on the Snatch ;D (by 5kgs I think) Really pleased as 60kg was beginning to become a real psychological barrier
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Post by paulo on Jan 27, 2012 7:48:53 GMT
Cheers Paulo I really appreciate the advice and I'll definitely give it a go starting next week. No worries mate. Let me know how it goes.
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Post by coggsy on Jan 29, 2012 17:05:34 GMT
27.1.2012 Rest Day
28.1.2012 Morning - School Team lost 1-2 in the morning but played well and should have got something out of the game.
Afternoon - We beat Unity 3 - 1 but it was a tough scrappy game. Found it hard going in the last 15 mins and not sure whether a tough session on Thursday at the Box helped. I might have to restructure my training to make Thursday a light day especially on my legs. I'll give it some thought over the next few days
29.1.2012 Rest Day
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Post by jules on Jan 30, 2012 10:15:43 GMT
Awesome work dude
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Post by coggsy on Jan 30, 2012 16:42:17 GMT
Cheers Jules ;D
30.1.2012
Squat Clean 6 X 2 60, 70, 75, 80, 85, 90
WOD Tabata (8 Rounds each) 20s work 10s Rest - Record lowest number of Reps for each
Pull Ups - 3 Press Ups - 5 Sit Ups - 10 Squats - 8 KB Swings - 9
Good - A PB on the Cleans! Bad - Pull Ups and Press Ups - Bodyweight stuff is a real weakness at the moment. Seen some people talking about ladders so might incorporate these regularly into my sessions.
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Post by feeno on Jan 30, 2012 18:20:51 GMT
Top numbers on the oly lifts there.
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Post by coggsy on Jan 31, 2012 19:51:59 GMT
31.1.2012 Was inspired by my PB in the Clean yesterdayso decided to work on my Front Squat Front Squats 6 X 2 60,70,80,90,95,100,105 WOD 'DU Helen' 75 Double Unders 21 KB Swings 12 Pull Ups 3 Rounds for time 13.25 - Nailed the Double Unders and Swings......but not the Pull Ups!!!!
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Post by riley on Jan 31, 2012 21:46:04 GMT
big numbers on your lifting at the moment mate, impressive!
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