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Post by Mister_C on Dec 8, 2008 13:25:51 GMT
Just watched that video - looks brutal, must have a go soon. 85kg jerk is just crazy!
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Post by Andy on Dec 8, 2008 21:22:17 GMT
Hello mate. Been looking over your training log for the last few weeks. I notice you have been feeling a little more gassed and things have felt a little heavier. Over the last 2 weeks you have been doing a fair bit of strength work and on some occassions have been working 2 strength exercises. On other day you have done strength and then a heavy met con. This coupled with a fewer amount of calories can only lead to one thing - overtraining. You might be getting to the starting point of this and that's why you are feeling so drained. I would possibly drop to 1 strength exercise a day and then a met con the next. try that and see if that brings you out of this. Extra calories will always help but if you have moved in to overtraining the best bet is to pull back a bit. I know you probably already have thought this but just givijng my 2 cents worth.
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Post by tick88 on Dec 9, 2008 9:12:19 GMT
Cheers guys, I think you're both right.
I've been short of sleep the past week or two (about 6hrs a night) and certainly feel like I'm in need of more calories, keep getting this hunger before bed and want to clear out the fridge.
On top of this, maybe I'm underestimating how taxing 'heavy' - for me anyway - training can be, even though it doesn't feel like the met cons at the time.
Will cut back I think and get some more nuts and seeds in, oh and more sleep of course.
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Post by tick88 on Dec 9, 2008 22:50:20 GMT
09/12/08
Okay, so had a good ‘Zonish’ breakfast, good lunch and snacked on an Avacado, some milk and nuts throughout the day. Just shame sleep had been broken, so was nervy about todays session at CFReading, it always hurts but just don’t want to have that drained I can’t do nothing feeling.
Thrusters 5 x 3 sets 50k x 5 60kg x 5 62.5kg x5
This was hard, felt like muscles were going to collapse, but I think this was more a nature of the thrusters then anything else.
WOD Push ups 30 Squats 40 Situps 50 Squat thrusts 30 Lunges 40 KB swings 50 Ply push ups 30 Russian twists 10kg 40 Jumping lunges onto bench 50
Time – about 10-11 minutes, 30 secs behind Jules
Was pleased with this, I didn’t get the drained muscle feeling of the past few weeks up until the last exercise, and went through the pretty much everything unbroken up until the plyo push ups which sucked as did the jumping lunges (did the first 7 wrong so started again). Just a bit tired but tonight was reassuring. Long live avacados and nuts.
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Post by tick88 on Dec 10, 2008 23:20:34 GMT
10/12/08
Max pull ups:
23 (+2 to PB)
Dead – Lift 1 RM
110kg 120kg 125kg 130kg 130kg Failed? 130kg 132.5kg Failed
I struggle with DL and I think it’s mainly a head thing. Having read on forums the number of bad backs and conscious of my form on max effort really effected my lifts. Maybe it’s a good thing…watching video playback, I saw form slightly slip and just didn’t want to risk injury. Aim for 2009- 2xBW DL ; 140-145kg
Will move back to 5x5s to work on form I think.
Pleased with the new pull up pb though, +2.
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Post by tick88 on Dec 12, 2008 21:43:30 GMT
12/12/08
Short for time so didn’t do as much as I wanted so just went for back squats.
Was feeling good today, had a work Xmas lunch with turkey, parsnips etc and probably violated several laws of the Zone, but hey, it’s Friday and 13 days till Xmas.
Back squats
Wanted to go for a PB 3rm on 5x3 on Back squats so went for incremental load.
80kg x 3 90kg x 3 95kg x 3 100kg x 3 New 3RM PB 102.5 x3 New 3RM PB
Was feeling really good so went for a 1RM
105kg x 1 Got it, I failed on this last time 1RM PB 107.5 x 1 Got this one too…1 RM PB
Videoed everything from the 90kg onwards and form felt and looked good and solid. Wish I felt as confident about my deadlifts. Depth felt and looked good. Everything tonight just felt good. I’m a much happier squatter then a dead lifter tonight
The 3rd 102.5kg was hard, but today was just one of those days when I knew the moment the bar was on the back, I was going to get it. Was conscious about keeping knees out and not let them trail inwards. This only slightly crept in on the 107.5kg 1RM so I stopped there. Probably need another opinion to critique the squat
Wanted to do a short met con, but had to go and spend time with the daughter…
Happy overall.
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Post by Andy on Dec 12, 2008 22:08:09 GMT
awesome work buddy. Hey, that's more than enough for one session. Shed load of work and 2 sorry 4 new pb's. Must be the parsnips bud
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Post by Mister_C on Dec 12, 2008 22:47:32 GMT
SUperb mate, congrats on the PBs. That's both of us on squat PBs on the same day - high five!
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Post by tick88 on Dec 13, 2008 22:48:16 GMT
Cheers guys.
13/12/08
Elizabeth as rx
21 15 9 135lb Cleans (from floor and full squat) Dips
Time 24.36
Initial thought was really disappointed with this time. After yesterdays gains, this initially felt a downer.
Not sure what I was expecting to achieve, with a time for a power Elizabeth of 10.18 with 50kg.
However, in perspective, at the beginning of 2008, I couldn’t even clean 60kgs for many reps. This was the first time at the Rx load. I didn’t feel bad, it was just 60kg was pretty heavy (bw about 72kgs) and getting the bar up for 21 in the first rounds was tough.
Had to really concentrate and maintain technique…lost concentration and dropped the bar in the second round by trying to pull with the arms. Dips felt really good though..and overall other then just feeling really knackered doing this, it was good to actually do this one as Rxd…enjoyed Elizabeth.
Can certainly improve on this in 2009
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Post by tick88 on Dec 16, 2008 22:44:55 GMT
16/12/08 CF Reading 5x3 Deadlifts to 3Rep max 3RM 130kgs (new 3RM PB) WOD. 10 rounds: 8 lengths of hall (160m) Over barrier 8 burpees Time: 16.00 The RM deadlift was very pleasing, a new 3RM PB and this was my 1 RM last week. The advantage of training with the team is it just gives you a PMA (positive mental attitude). Form felt really good and soild too and no strain felt that would have made me hesitate. A big hooray. ;D ;D ;D The WOD was slower then the last time. This could be a number of reasons: I miscounted my rounds last time – did not do enough I miscounted my rounds last time – did too much or too little (did 10 burpees on the first few rounds) What made me think this? I finished before some people I thought I was behind – assuming they kept count correctly. Or I was just pooh. So a big boo here. Good WOD though. I'll settle with the 3RM pb though
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Post by tick88 on Dec 17, 2008 22:46:29 GMT
17/12/08
Was talking about overhead squat last night and just felt the urge to work on the snatch as well.
Hang snatch x 3 Snatch balance x 3 Snatch from mid thigh to full squat x 3
With PVC (3 rounds) 20kg 30kg 40kg
Finished with
OHS 1RM
50kg 60kg PB 60kgF 60kg 60kg
This was a good one to remind me of how hard the snatch and related drills are. Need a lot of work on this. The 1RM OHS was pleasing, but needs consistency. Could do more I think, but need to work on the shoulder stability.
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Post by tick88 on Dec 21, 2008 20:55:19 GMT
21/12/08 3 days no training. Had work event on Thursday and spent the last couple recovering from it (bit of a lightweight). Felt lethargic today so wanted to do something just to snap out of it and gave the WOD from CrossFit Reading on Wednesday a go. 50 burpees (2.20) 50 sit ups (2.05) 50 push ups (3.14) 50 walking lunges (2.11) 50 American swings 16kg (3.28) 50 push press 20kg (3.55) 100 squats (5.17) 50 push press 20kg (3.41) 50 American swings 16kg (2.49) 50 walking lunges (2.05) 50 push ups (3.15) 50 sit ups (2.06) 50 burpees (5.14) Time: 41.30 Found this a real b@stard. Got to the push press and just felt knackered again, and feeling the effect of the last 3 days off. The last 50 burpees were a crawl. Not good result but glad to finish it overall. Will improve on this next time.
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Post by jules on Dec 22, 2008 14:44:40 GMT
Hey Thong You brave man!! Well done tho,dont think i could have done this alone with no Andy shouting at me!! My back still aches . Jules
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Post by tick88 on Jan 8, 2009 10:49:50 GMT
08/01/08Well first write up in 2 weeks. Have had a longer then intended off period…but I think that this has been more beneficial then not. Between the 21st and pretty much the first week of Jan, I had two training sessions. Back was a bit tight after the last CF WOD. Even tightened up when I was doing the hoovering. WTF? And that was the start. Over two weeks of what can only be described as gastronomic indulgence and doing almost Sweet FA… I even managed to gain 20lbs. Thankfully it was in the form of a Newitts weighted vest form Santa.WOOOOHOOOOO. I’d actually peaked at about 164 lbs over Xmas which was a gain of about 7 pounds since before I went on holiday at the end of October. Anyway managed to do two things during the weeks off On the 30th December:Very light 5K jog just to get out the house and move…Time 32.23 Finished this with a short go with the weighted vest: 5 rounds of: 5 Push ups 10 Squats 15 Pull ups Time 5.58 The vest makes this set of drills a different animal! Then on the 2nd or 3rd of Jan Back squats 5 x 5 back squats: 85 kg 90 kg 92.5 kg 95 kg 97.5 kg x 4 Head rush so stopped 97.5 x 5 5RM PB Got it this time. ;D Was pleased with this PB but d**n that was hard.. Will need to form check next time. Then back to CF Reading on Wednesday after missing Tuesday session due to being late (took 2 hours to get home from work for what should have normally been a 40minute journey…I was really really pd off, ) 07/01/08Practiced some hand stand negatives…5 x 5 Did those and then managed to have a go at a few HSPUs…fun. WOD 2 Static hand stand…hold as long as possible 4 Farmers walk – 2x8kgs 8 burpees 16 KB swings – 2x8kgsRounds - 6 A really nice WOD… This was my first ever WOD that incorporated full hand stands…pleasingly they went quite well…especially as a few years ago I tried to show my hand stand skills to my wife and collapsed on my face... hence my good looks. The push up portion of the burpees felt very hard after the hand stands. Overall, I actually felt good. Energy levels were good. Not sure if it was because it was the first session back or the extended rest…but I felt good. Bring on the rest of 2009!!!
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Post by Mister_C on Jan 8, 2009 11:00:31 GMT
Nice one Thong, and congratulations on the weight gain mate. Those vests are awesome! Try burpee-pullups with it on!
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