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Post by markt on Oct 12, 2009 19:46:39 GMT
Quality ;D
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Post by eddie on Oct 13, 2009 10:20:16 GMT
heh thanks. i'll feel happier when i can get a full 10 minute workout with it! maybe in two weeks i'll be able to do that!
today i jumped back on the deadlift volume sessions dropped to 15 reps at 120kg as i'm starting again basically... should have made this another build up session to be honest, that extra 20kg really killed me!
120kg deadlifts OHG 2-3 MG 3-3 OHG 2-2 (OHG overhand grip MG mixed grip)
metcon power clean 60kg sit ups back extensions reps: 12-9-6-3 8:42 note to self: doing perfect 60kg power cleans 3-6 times a session as single reps does not mean you should jump into a metcon with them and do 30 reps mostly consecutively now i have two tree's to chop down in my garden to do today...once i've re-charged a bit!
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Post by eddie on Oct 13, 2009 10:43:11 GMT
oh an a guy doing some 3 inch bicep curls while i was deadlifting was hilarious too... maybe if the dumbells were heavy i might have laughed less. but they were 7.5kgs...
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Post by eddie on Oct 15, 2009 12:09:36 GMT
ok so today was shoulder press 5 sets of 5 at 50kg which went well, 2 mins between sets and 3 between 4th and 5th followed by this metcon metcon 5 4 3 2 1 deadlift 100kg bench press 75kg power clean 50kgs done in 6:09 this is a scaled down version of Linda where it is 10 9 8-3 2 1 with 1.5bw/bw/0.75bw respectively. not quite sure how but i did it in 4:55 today? ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by eddie on Oct 16, 2009 16:16:29 GMT
today i realised i would not be able to do the snatch grip deadlifts tomorrow so threw them in today along with my front squats.
this would have changed my metcon decision yesterday of course had i thought beforehand
so i did warm up sets and then hit 90kgs for 5, felt i had more in me and did 3 sets of 5 at 100kg which is higher than i managed before...odd
front squats 5 sets of 5 at 65kgs
after that exhausted, will see how i feel tomorrow may do max tree lifts in 10 minutes if i feel up to it.
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Post by eddie on Oct 17, 2009 23:24:05 GMT
today i felt up to it...and managed 29 tree lifts in the ten minutes! will need to play with it some more as i ended up lifting it onto my right shoulder and then front squat up followed by push jerk, need to do some on the left or my right abs are going to get a massive work out...left side not so much!
the joys of uneven work outs!
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Post by eddie on Oct 20, 2009 16:51:35 GMT
sunday was rest day anyway. monday started new job and did not want to risk being late by attempting gym first. today however i worked out that i can pull this off, long term it will take a while to get used to as i have to hit gym for 7am and then get back home and head to work, food etc prepared the night before. so i did deadlifts and bench press today alternating between the two
deadlifts at 120 kgs 3-3-3-3-3-3-2 bench press 85kgs 4-4-5-5-5
feeling good and bench will be 87.5kgs next week.(might be able to hit 100kg by year end?) this also means i have to re-arrange my gy routine as my gym is not open monday mornings until 9:30. so am going for a tues-thurs rest sat-sun rest schedule
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Post by eddie on Oct 22, 2009 21:43:46 GMT
missed an update! weds front squat 65kgs 6 sets of 5 (decided to hit higher volume rather than just increase weight as the limit of my ability to get the weight racked is rapidly approaching. plus lazy i suppose) then quick metcon sit ups 40-30-20-10 back extensions 30-20-10 8:42 this caused me much pain for the rest of the day and all of the next day. not done sit ups or back extensions for a while...
today sucked shoulder press aim 5x5 at 53kgs 53 kgs 5/5/3 50kgs 5/4/3 still all 25 reps, but disappointing. metcon attempt max reps ay 60% bw so 60kgs. erm yeah managed 3
3x3 deadhang pull ups lat pull down 65kgs 10 reps all done s l o w
notes my core was so sore from day before and i think this is why my shoulder press work sucked so bad. plus working out at crack of dawn at present, taking a while to get used to sleep pattern
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Post by eddie on Oct 24, 2009 21:25:08 GMT
tree lifts max in 10 minutes. managed 31, once i can get the video sorted i'll link the whole thing. annoyingly i got 12 in 3 mins and then got a bit complacent and paced too much. last time i got 3 a minute except the one i lost control of half way up.
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Post by eddie on Oct 25, 2009 23:24:14 GMT
today high volume deadlifts 25 total reps with 120kg rotated grips overhand/mixed/other mixed. 3-3-3-3-3-3-3-2-2 also video of yesterdays workout www.youtube.com/watch?v=wdFdQ0xh6AMlost the sound though???
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Post by markt on Oct 26, 2009 16:31:45 GMT
That looks like it would hurt!
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Post by eddie on Oct 26, 2009 22:11:52 GMT
yeah my thumbs are sore from gripping the thing hard enough that i don't knock myself out! som other ideas are thrusters with no placing it on the floor fully possibly in with push ups/sit ups squats in a 3/6/9/12 amrap in 20 minutes jobby a simple lift and carry workout distance for time, maybe throwing some burpees in too. (length of the back driveway carry stop for 10 burpees carry to other end repeat etc)
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Post by eddie on Oct 27, 2009 18:01:04 GMT
27/10/09 front squat 5 sets of 5 at 70kgs
bench press 87.5kgs highest weight i have benched ever 3-3-3-3-5 (3 reps each and max for last set, just to get an idea of what i can do) next week will try to stretch it to 5x5 then up weight again
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Post by eddie on Oct 28, 2009 13:40:55 GMT
today was working clean pulls, basically a deadlift with a jump and shrug at the top. worked up to 100kgs and then did 3 sets of 5 at that weight, my form was not great as i've never done shrugs and these are quite similar.
then short metcon 5 rounds for time of 5 press ups, 10 box jumps, 15 squats done in 5:03
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Post by eddie on Oct 29, 2009 20:45:17 GMT
shoulder press 5x5 with 53kgs seriously hard work, moving to 3 reps i think as i will struggle to go over 53kgs with 5 reps. pull up work, 3x3 deadhangs then some kipping work and some lat pull downs as i was unlikely to get more pull ups in. really need to work on these again as i used to be not too bad with 10rm kipping, now it's 5. i also find this move just thrashes my grip and not really much else.
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