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Post by jules on Feb 4, 2010 15:05:30 GMT
Good one then... ;D
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Post by spiderdan on Feb 5, 2010 8:48:17 GMT
I wish....think my elbows are a bit injured a bit. They havent been feeling to great. Hope saturday is alright
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Post by spiderdan on Feb 16, 2010 13:25:16 GMT
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Saturday - Crossfit
Charity workout today so I'll do the front squatting in the week.
80kg Deadlift x 20 burpees x 20 24kg KB Russians x 20 push ups x 20 400m Run
5 rounds as fast as possible.
Time = 35.06
Oh My Days....this was the hardest thing I have ever done absolutely brutal had to lay down for a good 10 minutes afterwads and was exhausted for the rest of the day. So glad I did it though.
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Post by spiderdan on Feb 16, 2010 13:25:50 GMT
Thursday - 5/3/1 Front Squat.
warm up
4 lengths 10 pushups 10 squats
3 rounds
Front Squats
Bar x 5 60kg x 5
75kg x 5 (should have been 72.5kg) 82.5kg x 3 92.5kg x 5
Forgot my book didnt know what I was aiming for (should have been 7) but given the fact I havent been eating as much this week and certainly I noticed my intensity was a little lower than usual, I didnt push it. Ive read in the book that as long as you achieve the target for the workout you're alright, anything else is a bonus.
Back Squats
70kg x 10 80kg x 10 90kg x 10 100kg x 5 70kg x 20
Weights were feeling heavier than usual but not surprised really. A relatively decent result and not pushing any sets to failure.
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Post by spiderdan on Feb 16, 2010 13:26:15 GMT
Saturday - WENDLER CYCLE 2
stuck 2.5kg on the upper body lifts and 5kg on the lower body lifts
Military Press
Skinny(10kg)bar x 8 30kg x 5
42.5kg x 5 47.5kg x 5 52.5kg x 13
last one was a little bit of a grinder but I locked it out. 2.5kg + 1 rep improvement on last time.
Chins
10 8 8 6 4 - 2x7 assisted
Started relatively strong but dropped off quickly, certainly noticing the lack of energy from not enough food this week, but should be rectified next time.
Dips
BW x 15 +10kg x 13 +15kg x 12 BW x 13
Not bad, but not great either. Will get it properly next time.
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Post by spiderdan on Feb 16, 2010 13:26:43 GMT
Monday - Crossfit
back to it then
warm up
4 lengths 10 push ups 10 squat jumps
3 rounds
Sprinting work
Full court (20m) x 2 - 5 rounds half court (10m) x 2 - 5 rounds Full court (20m) x 2 - 5 rounds
Really got the heart rate up on this.
Pull up practice
4 rounds of 5 reps - Strict chest to bar (easy to be fair)
Did manage a (slight cheat) muscle up from a strict pull, managed to get over the bar but not high enough to press smoothly, got my chest on it and pushed from there...pretty happy with that.
METCON
20 lengths (400m) 50 air squats
4 rounds
time: 13.34
Not so tough on the lungs but Jelly legged after this.
Good session overall, was tired going into it but I think I did alright
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Post by jules on Feb 16, 2010 13:31:30 GMT
Great session Dan...your sprints and pull ups are awesome
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Post by spiderdan on Feb 22, 2010 8:28:10 GMT
Just to update everyone
Went dealifting last Tuesday was in the warm ups and my back went,
Still aches at the moment but I think its on the mend. Gonna hit the gym this week to continue rehabbing it but not sure when I'll be able to come back.
Im going on Holiday in a couple of weeks time so it'll probably be after that.
Will keep you updated.
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Post by jules on Feb 22, 2010 9:41:59 GMT
Take it easy Dan,hope to see you back at it real soon
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Post by markt on Feb 22, 2010 10:01:33 GMT
Hope to see you back to it soon fella!
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Post by tick88 on Feb 26, 2010 9:00:19 GMT
Hope to see you 'back' to it soon fella! Non pun intended hey lol? Dan, hope recovery is quick mate. Must say the deadlift is the one movement where I've picked up more niggles then any other...may be a form issue or whatever but alll unhealpful either way. Hope to see you 'back' soon.
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Post by feeno on Feb 26, 2010 11:26:33 GMT
Dude...
Take it easy... See you after your hols
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Post by spiderdan on Mar 4, 2010 18:25:31 GMT
cheers guys
just a quick update....back getting better still aches a little on occassion , done a couple of gym sessions with no real issues nothing to bother really writing up.
Thought Id try to get a couple more in this week but felt really quite ill yesterday (tired, weak, sore throat, headache) a bit better today but not ready to train just yet and im away this weekend so I want to recover for that.
seems like just getting over one obstacle and another gets in the way.....just my luck aint it.
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Post by Mister_C on Mar 4, 2010 19:44:47 GMT
Best of luck with the recuperation matey. Maybe a triple Whopper might help.
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Post by spiderdan on Mar 31, 2010 11:42:17 GMT
Another update
Made it back from Boarding uninjured which was a bonus
Been back in the gym for the last week and a half and the back issue that I did have has mostly resolved itself.
Picked up a slightly different back issue right in the sacrum bone, although its starting to feel a little better. It hasnt affected my lifting but running and jumping is uncomfortable at the moment.
Gonna carry on with just the gym for this week and next and then should be heading back up to CFR the week after that, probably gonna keep it to a once a week to begin with though, need to spend more time in the gym for the next few months
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