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Author Topic: Me training!  (Read 30629 times)

Offline Rollin

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Re: Me training!
« Reply #105 on: September 07, 2010, 05:13:35 PM »
Should be attempting to update this more often & keep an online log, umm dunno should I start a separate WO log? mods?

Tues 7/8 Caveman class
Three turned up for last nights class which usual warmup & snatch practice with a "broomstick".

Push press 20kg/5reps 40kg/5reps 60kg/5repsx2 70kg/3reps

deadlift 60kg/8reps 120kg/5reps 140kg5repsx3 (wasn't pushed that hard, the guy I was paired was ironning out form... not upset didn'r really want to deadlift at all in class... dunno if I will try to go close to a one rep max later this same week now) :-\

MetCon
20 sledgehammer slams
6 beer keg clean & press
20 Burpees
6 30kg sandbag hammer grip curls

4 rounds scaled back to 3 for two of us ;)
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Offline Rollin

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Re: Me training!
« Reply #106 on: September 10, 2010, 04:18:29 AM »
Thurs 9/9
Was foolish enough to buy a block of dark chocolate thinking I could enjoy in moderation. ::)

WO Still sore from tuesday, carried a heap of junk out the front of the units for hard rubbish collection. Stove, db bed, clothes dryer, TV etc. Making room for home gym.

Overnight! Woken up with leg cramps.

Fri 10/9
Mild sore throat today.
WO
PR Zone 20min
Power Clean Push Press 65kg
5/5/4/3/3/3/3/2/2/2/2/2/2/1/39reps

PR Zone 15min
Weighted Pullups 16.125kg 5/5/4/4/4/3/3/3/31reps
Bench Press 82kg 5/5/4/4/4/3/3/3/31reps

Situps 50

Persistent severe cramps in right foot post workout.
« Last Edit: September 10, 2010, 04:20:13 AM by Rollin »
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Offline Rollin

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Re: Me training!
« Reply #107 on: September 11, 2010, 07:11:11 PM »
Sun 12/9
Still bothered by leg cramps & muscle "tightness" scrapped todays regular WO, (deadlift/dips, turkish getups) went & had a massage.  

Felt good upon returning..
5km slow jog working on imaginary barefoot technique, nice surprise how easy this was, only stopped because inner thighs became uncomfortable.. sprint back last 300m.
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Offline Wlfdg

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Re: Me training!
« Reply #108 on: September 11, 2010, 08:21:39 PM »
FWIW- I have occasional bouts of severe cramping. A few times I've had to drink salt water. When I remember to put a little salt in my food every few days I have no worries. This is dependent on my activity level. In winter, if I don't eat bacon/salt and potassium, everyday  :o. My abdominal wall especially, WOW!
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Offline Wlfdg

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Re: Me training!
« Reply #109 on: September 11, 2010, 08:40:50 PM »
Quote from: Bikhlejser on September 11, 2010, 08:23:21 PM
Might an occasional banana cover this as well?
Not for me. Everyone has different needs.
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Offline Rollin

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Re: Me training!
« Reply #110 on: September 12, 2010, 04:13:26 AM »
Used to get regular nightly cramps even when eating gluten free, can't recall them eating this way besides cramps that possibly could be attributed to the odd cheat. :-\
« Last Edit: September 12, 2010, 04:17:22 AM by Rollin »
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Offline Rollin

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Re: Me training!
« Reply #111 on: September 14, 2010, 04:06:51 AM »
Tues 14/9

Four at the class tonight.

Usual warmup.
Power clean practice..., worth the price of admission alone back to the drawing board with this. :D

MetCon
5 stations 1 min each
Burpees
Sumo deadlift highpulls 40kg
Tyre flips
Sledgehammer slams
Pull ups

Scaled back to 3 rounds 1 min rest between rounds.
Edit: 30 seconds rest last round. :P
« Last Edit: September 14, 2010, 05:11:45 AM by Rollin »
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Offline Rollin

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Re: Me training!
« Reply #112 on: September 16, 2010, 03:12:16 AM »
Thurs 16/9

Deadlift  60kg/5reps 100kg/5reps 140kg/3reps 160kg/1rep 170kg/1rep 180kg/1rep

PR Zone 15min
Deadlift 125kg 5/5/5/5/4/4/28reps
Weighted dips 40kg 5/5/5/5/4/4/28reps

The chain broke on the makeshift dips belt i've been using, (my old regular weight belt with a chain wrapped through the buckle) luckily the chain was long enough to continue. Probs need to shell out more $ for something proper, too fiddly even without worrying about weight falling on your foot. :(

PR Zone 15min
Turkish Getups 8.5kg
Left 5/5/5/5/5/25reps
Right 5/5/5/5/5/25reps

Situps 50
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Offline Rollin

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Re: Me training!
« Reply #113 on: September 18, 2010, 06:19:12 AM »
Sat 18/9
Jog 10km (Lycra'd up) @ an easy pace (1hr), sprint last 300m through the park.
Thinking about doing a half marathon at some stage if I can get away with minimal training. :-\

Tomorrow & the next day will be rest days, maybe a little Oly practice, working on flexibility etc.
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Offline Wlfdg

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Re: Me training!
« Reply #114 on: September 18, 2010, 09:41:41 AM »
Quote from: Rollin on September 18, 2010, 06:19:12 AM
Tomorrow & the next day will be rest days, maybe a little Oly practice, working on flexibility etc.
Have you read this?
http://www.t-nation.com/free_online_article/sports_body_training_performance/prepping_for_the_o_lifts
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Living for longevity is like fighting for peace.
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Offline Rollin

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Re: Me training!
« Reply #115 on: September 18, 2010, 08:39:26 PM »
^I had not, thanks! am thinking about starting this next week.

WO 1
PR ZOne 15min

A.1 Snatch grip deadlift

A.2 Close grip Bench Press

PR Zone 15min

Turkish getups

A.1 Left

A.2 Right


WO 2
PR Zone 15min

A.1 Front Squats (rack grip/position)

A.2 Chinups

PR Zone 15min

A.1 Military press (rack grip/position)

A.2 Bent over barbell rows

Second thoughts! :-\

WO 1 :o

PR Zone 15min

A.1 Front Squats (rack grip/position)

A.2 Snatch grip deadlift

PR Zone 15min

Turkish getups

A.1 Left

A.2 Right


W0 2

PR Zone 15min

A.1 Military press (rack grip/position)

A.2 Chinups

PR Zone 15min

A.1 Close grip Bench Press

A.2 Bent over barbell rows
« Last Edit: September 18, 2010, 09:55:58 PM by Rollin »
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Offline Wlfdg

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Re: Me training!
« Reply #116 on: September 19, 2010, 07:20:51 AM »
Nice programming!
Just an option to throw out there, the mil press/row pair, try a Pendlay row. It's a clean pull off the floor, MUCH more explosive and allows some deloading between reps. They're FUN!  ;D
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Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
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Offline Rollin

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Re: Me training!
« Reply #117 on: September 21, 2010, 04:18:06 AM »
So like a usual/standard cheat or rest to extend a set? sound alright not a huge fan of rows.

Tues 21/9

8 in the class tonight & one trainer (usually 2-3), impossible to be the teachers pet. ;D

Glute bridge 70kg/15repsx1 120kg/8repsx1 160kg/8repsx3

Two groups

5 tyre flips & jumps & slosh ball running relay.

MetCon
4min each exercise.

Round 1
Body Weight Squats

Round 2
Seated Olympic bar press (Struggled, reached a point of failure easily in each interval about half way through)

Round 3
Modified hanging grip comp.
2:45/3rd


« Last Edit: September 21, 2010, 04:21:53 AM by Rollin »
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Offline Wlfdg

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Re: Me training!
« Reply #118 on: September 21, 2010, 09:26:10 PM »
Quote from: Rollin on September 21, 2010, 04:18:06 AM
So like a usual/standard cheat or rest to extend a set? sound alright not a huge fan of rows.
Not sure what you mean?
http://www.athleticmusclebuilding.com/exercises/pendlay-rows.html
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Living for longevity is like fighting for peace.
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Offline Rollin

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Re: Me training!
« Reply #119 on: September 21, 2010, 10:14:33 PM »
Quote from: Wlfdg on September 21, 2010, 09:26:10 PM
Quote from: Rollin on September 21, 2010, 04:18:06 AM
So like a usual/standard cheat or rest to extend a set? sound alright not a huge fan of rows.
Not sure what you mean?
http://www.athleticmusclebuilding.com/exercises/pendlay-rows.html
Thanks for finding an example, can't play the video yet while at work.

So tired today, usually OK by lunchtime next day, 1-2 reps per tabata interval over & over to/past failure :(
« Last Edit: September 21, 2010, 10:41:11 PM by Rollin »
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Re: Me training!
« Reply #119 on: September 21, 2010, 10:14:33 PM »
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