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Post by Andy on Apr 24, 2008 20:58:09 GMT
Due to Angie nailing me and some stuff going on with misses and pregnancy I have not been able to train since Sunday. Was really starting to get ratty and lethargic. Not sure when gonna be able to train again so went for:
35 bear complex 50kg for time 30 - 12.06 35 - 13.57
Rest when needed and bar can rest at floor for this version.
Due to hand/wrist injury front squat is never gonna be with proper form but wrists are getting more acustom to position and will be working on flexibility more.
This kicked my arse but feel much better for doing it.
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Post by markt on Apr 25, 2008 19:18:42 GMT
"Angie" is another one I really don't like the look of!
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Post by Andy on Apr 25, 2008 20:30:45 GMT
It seems so simple before you start but mid way through the pull ups it gets hold of ya. My arms are still slightly sore now
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Post by Andy on Apr 26, 2008 15:57:28 GMT
26.4.8
Went for a bit of strength work today as not done much of it for a while.
Push Press
50kg x 5 70kg x 5 80kg x 3 85kg x 2 90kg x 1
Weighted Pull Ups
22.5kg x 5 27.5kg x 5 32.5kg x 4 40kg x 1 45kg x 1
Then pull ups and ring dips. 1 of each on the first minute, 2 on the second, 3 on the third etc
10 rounds of pull ups + 6 ring dips.
Could have carried on with the pull ups but tri's had gone and couldn't fit them in to the minute.
Happy with push press.
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Post by Andy on Apr 28, 2008 20:25:15 GMT
28.4.8
20 KB Swings 10/10 20 KB Thrusters 10/10 20 KB Snatches 10/10 20 Box Jumps 20 Sit Ups 400 meter run
3 Rounds
16kg KB
18.43
Then played around with some KB throws. Static, no spin. 3 attempts each arm with furthest throw taken.
Right - 7.90 m Left 7.70 m
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Post by Andy on May 1, 2008 19:16:16 GMT
1.5.8
Went for the challenge on FK.UK
100 x BW Deadlifts for time - 90kg
7.06
Was going for sub 5 minutes and had set to do 20 per minute. Was running smoothly for first 60 but slowed a little from there. Glutes and lower back started to go about 70 and then it was 10's and 5's from there.
A bit disappointed in time but there is always next time.
Finished with pull ups and ring dips - not a good idea.
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Post by Andy on May 7, 2008 20:12:57 GMT
7.5.8
Needed to work on a bit of strength so:
Bench Press
90kg x 5 100kg x 5 110kg x 5 110kg x 5 110kg x 5 120kg x 1 130kg x 1
Haven't done bench for a long time and it showed. Musn't grumble Weight Pull Ups
27.5kg x 5 30kg x 5 27.5kg x 5 27.5kg x 3 45kg x 1 fail
went for set across as apposed to light to heavy.
Finshed with
1st minute 1 pull ups and 1 ring dip, 2nd minute 2 pull ups and 2 ring dips and so on until you can complete required number in the minute.
10 rounds pull ups + 7 ring dips - Beat last score by 1 ring dip. Only beat it by one but last time is did push press before not chest so pretty happy with that.
Got my new MTB so went for a 6 mile ride when i got home.
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Post by Andy on May 8, 2008 21:05:40 GMT
7.5.8.
Not one to make you guys do something I haven't, I decided to do the workout you did on Tuesday. So,
Round 1
5 hill runs (49 metres), 200m sprint, 20 burpees, 5 hill runs (49 metres), 25 KB Press, 20 Push Ups, 50 KB SDHP, 25 KB Press
10.51 16kg KB
Round 2
100m sprint, 25 sit ups, 50 squats, 25 KB press, 25 KBSDHP, 25 Kb press, 10 push ups, 20 burpees
5.56 16kg KB
Round 3
25 SDHP, 50 Sit ups, 25 Squats, 25 KB Swings, 5 Hill Runs (39 metres), 50 KB Press, 200m Sprint, 50 Squats
7.44 16kg KB
Finished with 2 rounds of 12 sledgehammers and clean and overhead tyre throws.
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Post by glasshousebc on May 8, 2008 21:54:55 GMT
Nice one Andy.
I am thinking of using the workout as my baseline workout, give it a go again in a month or 2 and see if there is improvement.
Have a great one
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Post by Andy on May 8, 2008 22:25:56 GMT
Great idea mate. Will set a date and all can do again.
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Post by Andy on May 13, 2008 20:35:48 GMT
13.5.8
Due to time issues I went for a short workout today. Nice opportunity to go for Fran again and see how I got on.
As rxd - 6.28. Shaves 36 seconds of my last Fran which was on 13.3.8.
Cheers
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Post by Mister_C on May 13, 2008 20:40:51 GMT
Good effort mate. Looking forward to a Franover tomorrow?
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Post by Andy on May 16, 2008 18:20:49 GMT
16.5.8 Really pushed for time so went for some 1 rep max lifts Deadlift 180kg x 1 200kg x 1 210kg x 1 www.youtube.com/watch?v=O-3NpBeLRCQI am currently 86kg so that is 244% of BW ;D Was meant to have 2 more lifts but 210kg was my max. Not pretty but got it up there. Shoulder press 60kg x 1 70kg x 1 75kg x 1 80kg fail Finished with some clapping pull ups and KTE's Cheers
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Post by glasshousebc on May 16, 2008 18:53:18 GMT
Nice Video
But it would appear the camera person was that bowled over with your lift that they fell to their side ;D
Good lift buddy
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Post by Andy on May 16, 2008 19:50:24 GMT
They were laughing so hard at the form i think.
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