Mister C's log

[Mister_C]

17.11.08
Chilly morning in the shed today for squats;
5 @ 70kg
5 @ 70kg
5 @ 70kg
5 @ 70kg
5 @ 75kg
Total: 355kg

Finished off with:
10-8-6-4-2
Chinups
Dips
all with 20lbs vest.

Soundtrack - Public Enemy, "It Takes A Nation of Millions..."

Notes:
Was going to do 5 x 5 sets across for the squats, but couldn't resist knocking the weight up a bit for the last set.

[Mister_C]

18.11.08
CF Reading this evening.
Started off with press:
1 @ 30kg
1 @ 40kg
1 @ 45kg
1 @ 50kg
1 @ 52.5kg - previous best
1 @ 55kg - new PB

Then a nasty circuit, 4 minutes each exercise, 60 seconds between each:
- Single-arm swings @ 16kg KB
- Burpees
- KTEs
- Hang power clean @ 30kg - 70
- Step-ups @ 24"box - 95
Will post in other numbers once Andy's put them up.

Notes:
Pleased with the press PB, especially after last week's disappointment.
Step-ups were refreshingly old school, and the hang power cleans seemed rather too light until I actually did them!
Good, sweaty session.
Also, sad to say farewell to Steve - fair winds mate. You'll be missed.

[Mister_C]

19.11.08
Another early one this morning, to have another crack at a CF Archive routine I tried a couple of months back:
10 overhead squats @ 42.5kg
20 situps
AMRAP in 20 minutes
10 rounds + 6 overhead squats
Soundtrack - Disturbed, "The Sickness."

Notes:
Situps were done with feet anchored and Abmat.
Last time was 11 rounds + 10 O/H squats and 16 situps, so fewer rounds this time, but significantly harder. Total lifted last time was 4200kg, this time was 4505.
Pleased with the improvement on a routine that I'm rather fond of - shoulders are fried now.

[Mister_C]

20.11.08
Rest day - took Chet's advice and had a big old Nando's.


21.11.08
A couple of months ago I met G.I. Jane, so this morning I introduced myself to her younger, fatter sister, "Short Heavy Jane:"
50 burpee-pullups with 20lbs vest
9:45

Finisher - 100 sledgehammer swings
2:25

Soundtrack - Ipod Shuffle playllist: Guns 'n' Roses, The Cult, Disturbed, AC/DC etc.

Notes:
Was aiming for sub-10 for Jane, so pleased with that. Started off with a set of 8, then various sets between 3 & 6 before settling on sets of 4 for the second half. Real tough one, that. Glad I did it.

[jules]

mmmmmmmmm been listening to that AC/DC stuff again...suprised you can lift anything to that!! Public Enermy...now your talking good music ;D

see you next week and don't forget my card

Jules

[Mister_C]

Would I?!


22.11.08
Time for deads this morning, using a routine from CF on 22nd May this year:
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Round 1: 3 deadlifts @ 110kg, 9 HSPU
Round 2: 3 deadlifts @ 120kg, 8 HSPU
Round 3: 3 deadlifts @ 130kg, 8 HSPU
Round 4: 3 deadlifts @ 135kg, 7 HSPU
Round 5: 3 deadlifts @ 140kg, 2 HSPU (with 20lbs vest)
Soundtrack - Chemical Brothers, "Exit Planet Dust."

Notes:
Deads is a 3RM
HSPU performance was varied; first round max was the same, I'd equalled last time's 5-round total by the end of round 4, so thought I'd prat about with the weighted vest. Got to the bottom (forehead on the floor) position at the end of the second rep, and couldn't budge from it! :lol:
In all, a pleasing session with good improvement on six months ago.

[Mister_C]

23.11.08
Had Markt over for the first time in a while, for a spot of fun in the shed:
Player 1: Row 250m
Player 2: Thrusters @ 20kg
Race to 100 thrusters, won by me in 13:08. Mark then manfully finished off is thrusters, finishing in 15:59.
Brief recovery, then did "Air Jeremy" as a finisher:
21-15-9
Overhead squats with broomstick
Burpees
C - 3:24
M - 5:27

Notes:
Good to have Mark back training again - not sure if he'd agree after that session!
Air Jeremy time beat my PB by 8 seconds.

[Mister_C]

24.11.08
CF Reading tonight. Started off with heavy thrusters:
1 @ 30kg
1 @ 40kg
1 @ 50kg
1 @ 55kg
1 @ 60kg

Then the circuit:
30 pushups
30 jumping pullups
30 box jumps @ 24"
30 hang power cleans @ 40kg
30 one-hand KB swings @ 16kg
4 rounds
26:47

Notes:
That thruster weight is a PB, since it's the first time I've done 1RM thrusters.
Circuit was a nasty bastard.
Top session!

[Mister_C]

25.11.08
Frosty early morning in the shed for me.

A - Squats:
5 @ 72.5kg
5 @ 72.5kg
5 @ 72.5kg
5 @ 72.5kg
5 @ 75kg

B - B: "Heavy Lynne" - CF Park City-style:
Five rounds for max reps of:
Ring pushups (feet higher than hands)
Pullups
with 20lbs vest
R1: 8 pushups, 15 pullups
R2: 9 pushups, 14 pullups
R3: 7 pushups, 12 pullups
R4: 8 pushups, 10 pullups
R5: 8 pushups, 12 pullups
Totals: 40 pushups, 63 pullups

Soundtrack - Guns 'n' Roses, "Chinese Democracy."

Notes:
Squats are up from last week - again meant to be 5 x 5 across, but had to bump it up a little for the final set.
Pleased with the Heavy Lynne numbers, but good God that pullup bar was cold on the hands!

[Mister_C]

26.11.08
Up early for the Warrior Training Workout of the Week:
50 situps
50 double-unders
50 situps
50 lunge walk paces
50 situps
50 burpees
50 situps
13:07
Soundtrack - Metallica, "Death Magnetic."

Notes:
Over 90 seconds slower than my best time, but that was with tuck jumps (double-unders didn't go too well today ) and in a group setting, so not surprised that the time wasn't my best.
All situps done with anchored feet and Abmat.

[Mister_C]

27 & 28.11.08
Rest days - one scheduled, one due to tightness/pain in my lower back which warranted the extra rest.


29.11.08
Back is still a bit tight, but thought I'd have a go at this which I found at Coach Rut's Blog:
Row 1000m
50 squats
40 situps
30 pushups
20 pullups
Row 1000m
12:28
Soundtrack - Guns 'n' Roses, "Chinese Democracy."

Notes:
Good little workout, that. Situps done with Abmat and anchored feet.
Back was a little grumpy, but not too bad. Will monitor it over the next few days, and stay away from heavy stuff if need be.

[Mister_C]

30.11.08
Had Markt over for training, and again we were shed-bound, so time to have a crack at this DB complex:
5 DB deadlifts
5 DB squat cleans
5 DB jerks
5 DB front squats
5 rounds @ 17.5kg DBs.
7:24

Finished with "Air Fran:"
21-15-9
Thrusters @ broomstick
Jumping pullups
1:38

Notes:
That complex was a tough little blighter - since it's only 5 rounds, you tend to start off very quick, which soon catches up. Good workout though.
Air Fran time was PB by 6 seconds.

[Mister_C]

1.12.08
Got up this morning with a yearning to do wall ball and pullups, so a quick search found this routine from 13th January 2004:
30 wall ball shots
15 pullups
5 rounds
17:01
Soundtrack - Ipod Shuffle playlist: Eminem, Public Enemy, The Cult, Disturbed

Notes:
Had a 30m jog/walk between wall and bar, which towards the end felt far too short.
Still feel dodgy now.

[Mister_C]

2.12.08
CF Reading tonight, and a big old turnout to say goodbye to Big Dan (even though he was ill and couldn't train himself!).
Format was Fight Gone Bad style, 60 seconds each exercise:
- Squats
- KB swings @ 24kg
- Push-press @ 20kg bar
- Tuck jumps
- Burpees
60 seconds between rounds, 3 rounds. Will stick numbers up once Andy's posted them.

Notes:
Real blower, that. Glad I finished with burpees. Going from burpees straight into squats must have been murder!

[Mister_C]

3.12.08
Squat day this morning, a little later in the week than normal:
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 80kg =5RM

Finished with Short, Heavy Lynne:
Three rounds for max reps of:
Ring pushups (feet higher than hands)
Pullups
with 20lbs vest
R1: 12 pushups, 17 pullups
R2: 10 pushups, 15 pullups
R3: 10 pushups, 13 pullups
Total: 32 pushups, 45 pullups
Soundtrack - Rage Against the Machine, "RATM."

Notes:
Pleased to equal my 5RM for squats - this 5 x 5 sets (almost) across seems to be doing the job. Felt solid under 80kg, so on for a new 5RM next time I think.
Heavy Lynne numbers were up on last time (9 days ago); last time's 3 round totals were 24 pushups & 41 pullups.
In all a very pleasing session. Cold though - thank God for under armour!