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    Workout 499, Sunday 5th, 10:15am

    Warmup

    Stretching

    Strength

    Strict Press
    8 @ Bar
    5 @ 40kgs
    3 @ 50kgs
    2 @ 60kgs
    2 @ 65kgs
    2 @ 68kgs
    2 @ 70kgs
    2 @ 73kgs
    3 @ 76kgs

    Wow! Felt really strong. Really good speed throughout. Why my press feels so good at the moment is utterly beyond me.

    Power Cleans
    2 @ 40kgs
    2 @ 45kgs
    2 @ 50kgs
    2 @ 55kgs
    2 @ 60kgs
    2 @ 65kgs
    2 @ 70kgs
    2 @ 73kgs
    2 @ 76kgs
    2 @ 80kgs

    Fine

    Clean High Pulls
    3 @ 85kgs
    3 @ 90kgs

    3 Point Bent Over Row
    2 x 8 each arm @ 32kgs

    Hammer Curls


    3 x 10 @ 15kgs

    Why the fuck not?!!
    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

    Comment


      Workout 500, Monday 6th, 19:30pm

      Warmup

      Stretching
      Scap Work

      Strength

      HBBS
      Feduleyev Intense Mesocycle, Week Nine, Day One
      8 @ Bar
      3 @ 60kgs
      2 @ 80kgs
      3 @ 105kgs
      4 @ 120kgs
      3 x 4 @ 140kgs
      5 @ 140kgs

      Eh...forgot how to squat. Seriously. About half the reps I descended to rock bottom, paused and did a pause squat by rebouncing out of the hole. Yikes!! Got all reps and on the last set Dave shouted at me to drive as soon as I hit the bottom and I caught each one. Just weird.

      Felt strong though, legs felt great and bar went up quick (when I got it moving upwards).

      11 of 12 to go...
      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

      Comment


        Work-out 500!

        Well played. Nice hand sir!

        Comment


          Originally posted by LuckyLloyd View Post
          [U]Workout 500
          Achievement Unlocked

          Well done

          Comment


            Workout 501, Wednesday 8th, 19:00pm

            Warmup

            Rolling
            Stretching

            Strength

            HBBS
            Feduleyev Intense Mesocycle, Week Nine, Day Two
            8 @ Bar
            3 @ 60kgs
            2 @ 80kgs
            3 @ 95kgs
            3 @ 115kgs
            3 @ 130kgs
            3 @ 145kgs
            2 x 5 @ 140kgs

            Still a couple of dodgy reps, but better overall apart from a massive grind on the very last rep of the last set. Speed generally okay though.

            10 of 12 to go...

            Bench Press
            5 @ Bar
            3 @ 40kgs
            3 @ 60kgs
            2 @ 80kgs
            5 x 5 @ 92.5kgs

            Easy enough, bar speed very good.
            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

            Comment


              Workout 502, Friday 10th, 19:00pm

              Warmup

              Rolling
              Stretching

              Strength

              HBBS
              Feduleyev Intense Mesocycle, Week Nine, Day Three
              8 @ Bar
              3 @ 60kgs
              2 @ 80kgs
              4 x 105kgs
              4 x 115kgs
              5 x 4 @ 130kgs

              Felt dreadful during this session for some reason. Really tired and it made what should have been a light enough work menu very difficult.

              Strict Press
              8 @ Bar
              5 @ 40kgs
              3 @ 50kgs
              3 x 3 @ 60kgs
              2 x 2 @ 65kgs
              1 @ 70kgs

              A struggle, just one of those weird days where you feel terrible the minute you arrive down the gym for no discernible reason.
              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

              Comment


                Workout 503, Saturday 11th, 10:00am

                Metcon

                5 x 2k Row; 4min rest


                So, Mikko Salo can do this with every attempt under 7mins while keeping his heart rate sub 131 BPM. I can't. This was pretty hard work. A good piece to work on however.

                Strict Press
                8 @ Bar
                5 @ 40kgs
                3 @ 50kgs
                1 @ 60kgs
                1 @ 65kgs
                1 @ 70kgs
                1 @ 75kgs
                2 @ 70kgs

                Guys in the previous class had left a loaded bar in one of the racks at my pressing pin height so I said wtf and did some pressing.
                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                Comment


                  Workout 504, Wednesday 15th, 19:00pm

                  Warmup

                  Rolling
                  Stretching
                  PVC Pipe Work

                  Strength

                  HBBS
                  Feduleyev Intense Mesocycle, Week Ten, Day One
                  8 @ Bar
                  3 @ 60kgs
                  2 @ 80kgs
                  4 x 95kgs
                  4 x 115kgs
                  4 @ 130kgs
                  3 @ 145kgs
                  2 x 4 @ 145kgs

                  Needed a ridiculous save on the last rep. Getting caught slightly forward on some reps with my hips rising and chest dipping. The problem of missing the bounce also still lurking around. Still, got the work done.

                  Other Stuff
                  Messed around with some Power Cleans half heartedly and did a few heavy sled pushes.
                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                  Comment


                    Workout 504, Wednesday 22nd, 07:30am

                    Warmup

                    Rolling
                    Stretching
                    PVC Pipe Work

                    Strength

                    HBBS
                    8 @ Bar
                    3 @ 60kgs
                    2 @ 80kgs
                    2 @ 100kgs
                    1 @ 110kgs
                    1 @ 120kgs
                    1 @ 130kgs
                    1 @ 140kgs
                    1 @ 150kgs (Paused)
                    1 @ 160kgs (Paused)
                    3 @ 140kgs (All Paused)
                    5 @ 120kgs

                    Couldn't face what Smolov was asking mid holiday.

                    Metcon

                    4 x 2min Row; 2 min rest
                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                    Comment


                      Workout 505, Sunday 26th, 10:00am

                      Warmup

                      Stretching
                      Scap Band Work

                      Strength

                      Strict Press
                      8 @ Bar
                      5 @ 40kgs
                      3 @ 50kgs
                      2 @ 60kgs
                      1 @ 70kgs
                      1 @ 75kgs
                      1 @ 80kgs
                      1 @ 85kgs
                      2 x 5 @ 65kgs

                      Top single was very slow so cut it there. Happy again with the pressing.

                      Hang Power Cleans
                      3 @ 40kgs
                      3 @ 50kgs
                      3 @ 60kgs
                      2 @ 65kgs
                      2 @ 70kgs
                      2 @ 75kgs
                      2 @ 80kgs

                      Fine

                      Bent over Dumbell Rows
                      28kgs both hands 2 x 8

                      Grand, lot of travelling yesterday. Good to do something.
                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                      Comment


                        Three sessions in two weeks is pretty terrible going for me but that's the nature of taking a holiday - you have to work extra hours the week before to compensate. Going to redo the second intense week of Smolov and finish out the reps the rest of the way while taking a few kgs off every set just to finish out the program. Pretty weak sauce but I think it's better to finish a program lighter than prescribed than to simply quit it.
                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                        Comment


                          Workout 506, Thursday 30th, 19:30pm

                          Pretty shitty week. Managed to pick up a Wisdom tooth infection and spent Monday to Wednesday struggling through work before spending the evenings feeling sorry for myself. Decided to just go down and lift something on Thursday.

                          Warmup

                          Stretching

                          Strength

                          HBBS
                          8 @ Bar
                          5 @ 60kgs
                          5 @ 80kgs
                          4 @ 100kgs
                          3 @ 105kgs
                          3 @ 110kgs
                          3 @ 115kgs
                          3 @ 120kgs
                          3 @ 125kgs
                          1 @ 130kgs
                          1 @ 135kgs
                          1 @ 140kgs
                          1 @ 145kgs

                          Beltless through 130kgs. Best squats I've done in a long time. Yeah they were light, but felt very fluid and quick while keeping my torso very upright through all reps. Good.
                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                          Comment


                            Workout 507, Thursday 31st, 19:30pm

                            Warmup

                            Stretching

                            Strength

                            HBBS
                            8 @ Bar
                            5 @ 60kgs
                            3 @ 80kgs
                            3 @ 100kgs
                            2 @ 105kgs
                            2 @ 110kgs
                            2 @ 115kgs
                            2 @ 120kgs
                            2 @ 125kgs
                            2 @ 130kgs
                            1 @ 135kgs

                            Beltless through 125kgs. Nowhere near as smooth as the previous day's squatting. I may just not be designed to squat multiple times a week unfortunately.

                            Bench
                            5 @ Bar
                            3 @ 40kgs
                            3 @ 60kgs
                            3 @ 80kgs
                            2 @ 90kgs
                            1 @ 100kgs
                            1 @ 105kgs
                            1 @ 110kgs

                            Was pressed for time but just wanted to get a few bench reps in.
                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                            Comment


                              Workout 508, Saturday 1st, 10:10am

                              Warmup

                              Stretching
                              Scap Band Work
                              Shoulder Band Work

                              Strength

                              HBBS
                              8 @ Bar
                              5 @ 60kgs
                              3 @ 80kgs
                              3 @ 100kgs
                              4 x 2 @ 110kgs

                              All beltless.

                              Just wanted to do some technically sound reps. Job done.

                              Deadlift
                              5 @ 60kgs
                              5 @ 100kgs
                              3 @ 120kgs
                              ***Belt***
                              2 @ 140kgs
                              2 @ 160kgs
                              2 @ 180kgs
                              2 @ 190kgs
                              1 @ 200kgs
                              1 @ 205kgs
                              1 @ 210kgs
                              1 @ 220kgs

                              First time using a belt for Deadlifts. Felt great. Have some videos I'll post and everything was very solid.
                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                              Comment


                                Some videos:





                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                Comment


                                  Workout 509, Sunday 2nd, 10:00am

                                  Warmup

                                  Stretching
                                  Scap Band Work

                                  Strength

                                  Strict Press
                                  8 @ Bar
                                  5 @ 40kgs
                                  3 @ 50kgs
                                  2 @ 60kgs
                                  1 @ 70kgs
                                  1 @ 75kgs
                                  1 @ 80kgs
                                  1 @ 85kgs
                                  3 x 3 @ 68kgs

                                  Presses at the end of fancy video editing effort below. Unfortunately it looks like I have a shoulder imbalance given the uneven height of the 85kgs rep at full extension.

                                  Deadlift
                                  5 @ 60kgs
                                  5 @ 100kgs
                                  3 @ 120kgs
                                  2 @ 140kgs

                                  Metcon

                                  5 Rounds:

                                  5 Deadlifts @ 140kgs
                                  10 Burpees
                                  9:31

                                  Eh...I'm out of shape. Deadlifts were fine, used them as a rest almost.

                                  ================

                                  15 min EMOM:

                                  5 Dumbell Press @ 15kgs bells
                                  7 Ab Mat Sit ups
                                  21 Single Unders
                                  Tough enough. Good session all told.
                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                  Comment


                                    Various lifts hanging on my iphone including a number of previous videos. That snazzier presentation though!!
                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                    Comment


                                      Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

                                      Comment


                                        Originally posted by CHD View Post
                                        Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
                                        I debated which smiley to respond with for 30 seconds (well above average) but settled on
                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                        Comment


                                          What's the song m8
                                          Go big or go homeless.

                                          Comment


                                            Originally posted by mdoug View Post
                                            What's the song m8
                                            Animal Collective, My Girls, from "Merriweather Post Paviilion" - 2009
                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                            Comment


                                              Originally posted by LuckyLloyd View Post
                                              Presses at the end of fancy video editing effort below. Unfortunately it looks like I have a shoulder imbalance given the uneven height of the 85kgs rep at full extension.
                                              Looks like it alright.
                                              It's probably more of a mobility issue than strength issue. I had good success with my shoulder routine during July.
                                              I had a injured rotator cuff which was causing loss on ROM on my left side, missing internal rotation. I did the shoulder routine as often as I could and its resolved. Shoulder feel good, handstands are better, and I can just touch hands behind my shoulder blades (one up one down). Before I slight short on my right, and way off on my left.

                                              Comment


                                                Originally posted by Mellor View Post
                                                Looks like it alright.
                                                It's probably more of a mobility issue than strength issue. I had good success with my shoulder routine during July.
                                                I had a injured rotator cuff which was causing loss on ROM on my left side, missing internal rotation. I did the shoulder routine as often as I could and its resolved. Shoulder feel good, handstands are better, and I can just touch hands behind my shoulder blades (one up one down). Before I slight short on my right, and way off on my left.

                                                https://www.reddit.com/r/flexibility...ine_stretches/
                                                Yep, I'll have to meet this head on.
                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                Comment


                                                  Workout 510, Wednesday 4th, 19:30pm

                                                  Warmup

                                                  Stretching
                                                  Scap Work

                                                  Metcon

                                                  10 Rounds:

                                                  1 Air Squat
                                                  1 Push Up
                                                  1 Ab Mat Sit up
                                                  1 Kettlebell Swing @ 24kgs
                                                  1 Box Jump @ 24"
                                                  Row 100m

                                                  2 Air Squats
                                                  2 Push Ups
                                                  2 Ab Mat Sit ups
                                                  2 Kettlebell Swings @ 24kgs
                                                  2 Box Jumps @ 24"
                                                  Row 200m

                                                  etc, etc so round 10 finishes with a 1k row
                                                  56:39

                                                  Though I had to put away gear before the last row and move the rower off the gym floor to make way for a class which probably added a couple of minutes. Just work, good stuff.
                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                  Comment


                                                    Workout 511, Thursday 5th, 18:50pm

                                                    Warmup

                                                    Stretching
                                                    Scap Band Work
                                                    Shoulder Band Work

                                                    Did more hip, hamstring and glute stretching between Bench and Deadlift also

                                                    Strength

                                                    Bench
                                                    5 @ Bar
                                                    5 @ 40kgs
                                                    5 @ 60kgs
                                                    3 @ 80kgs
                                                    2 @ 90kgs
                                                    1 @ 95kgs
                                                    3 x 5 @ 100kgs (tough but never in danger of missing a rep)
                                                    1 @ 105kgs
                                                    1 @ 110kgs

                                                    Deadlift
                                                    5 @ 60kgs
                                                    5 @ 100kgs
                                                    3 @ 120kgs
                                                    ***Belt***
                                                    2 @ 140kgs
                                                    1 @ 160kgs
                                                    3 x 5 @ 170kgs
                                                    3 @ 190kgs

                                                    On the second set @ 170kgs and the second rep of the top set at 190kgs I didn't apply enough tension to the bar before pulling and you can hear the bar catch the plates at the start of each rep. An unusual mistake for me. All looks decent enough and happy with the speed (though they should be fast at those percentages).

                                                    video, sharing, camera phone, video phone, free, upload


                                                    Metcon

                                                    12 min AMRAP:

                                                    1 Chin Up
                                                    3 Wall Balls @ 20lbs ball
                                                    2 Chin Ups
                                                    5 Wall Balls @ 20lbs ball
                                                    3 Chin Ups
                                                    7 Wall Balls @ 20lbs ball
                                                    1 Heavy Sled Push (140kgs)
                                                    Savage workout. The humidity meant the sled was extra sticky so I had to really dig in and drive that prick to get it moving. Grunt work, very enjoyable.
                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                    Comment


                                                      Loving the new quality video production.

                                                      Comment


                                                        Workout 512, Sunday 9th, 10:00am

                                                        Warmup

                                                        Stretching
                                                        Scap Band Work
                                                        Shoulder Band Work

                                                        Strength

                                                        Strict Press
                                                        8 @ Bar
                                                        5 @ 40kgs
                                                        3 @ 50kgs
                                                        5 @ 60kgs
                                                        5 @ 65kgs
                                                        5 @ 68kgs
                                                        5 @ 70kgs

                                                        Don't think I've ever strict pressed a set of five for as much weight before. Last rep a grind.

                                                        Chin Ups
                                                        5 x 5

                                                        Deadlift
                                                        5 @ 60kgs
                                                        5 @ 100kgs
                                                        3 @ 120kgs
                                                        2 @ 140kgs
                                                        1 @ 160kgs
                                                        1 @ 180kgs
                                                        1 @ 200kgs
                                                        1 @ 210kgs
                                                        1 @ 216kgs
                                                        10 x 1 @ 180kgs (EMOM)

                                                        Narrow stance and beltless. Singles through to 210kgs were good. 216kgs a little slow and not as locked in as I'd like. Solid work all the same.

                                                        Metcon

                                                        6 Rounds:

                                                        250m Row
                                                        5 Box Jumps @ 24"
                                                        9:47

                                                        Good session all told.
                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                        Comment


                                                          Workout 513, Monday 10th, 18:30pm

                                                          Warmup

                                                          Stretching
                                                          Scap Band Work

                                                          Strength

                                                          Clean Pulls
                                                          5 @ 60kgs
                                                          3 @ 80kgs
                                                          3 @ 90kgs
                                                          2 @ 100kgs
                                                          3 x 2 @ 110kgs
                                                          2 @ 120kgs

                                                          Haven't done a variation of these for a while. A good option when you're feeling beat up.

                                                          Metcon

                                                          16mins:

                                                          Alternate each minute between:

                                                          7 Wall Balls 20lbs & 7 Hanging knee raises
                                                          35 Single Unders
                                                          Fine. Just moving. Very much a punch the clock workout.
                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                          Comment


                                                            video, sharing, camera phone, video phone, free, upload
                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                            Comment


                                                              Workout 514, Wednesday 12th, 18:30pm

                                                              Warmup

                                                              Stretching
                                                              Scap Band Work

                                                              Strength

                                                              HBBS
                                                              8 @ Bar
                                                              5 @ 60kgs
                                                              3 @ 80kgs
                                                              2 @ 100kgs
                                                              1 @ 110kgs
                                                              1 @ 120kgs
                                                              1 @ 130kgs
                                                              1 @ 140kgs
                                                              1 @ 150kgs
                                                              1 @ 160kgs
                                                              1 @ 170kgs (was tough, saw stars after it and should have stopped)
                                                              F @ 175kgs

                                                              Like a lot of bad squats recently, I descended to rock bottom and missed the bounce. Tried to pause squat it, got stuck, and then had a real ugly dump of the weight down my back after it caught my belt. Decent cut and bit of blood to go with it. Sound.

                                                              Metcon

                                                              5 rounds:

                                                              8 Kettlebell Squats @ 32kgs
                                                              Sled Push Sprint over and back with 70kgs added

                                                              2min rest between rounds
                                                              Was a little shook after the squat miss so this was perfect. Just had to get stuck into it.
                                                              Last edited by LuckyLloyd; 16-08-15, 17:54.
                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                              Comment


                                                                Workout 515, Friday 14th, 18:30pm

                                                                Been having issues with my squat and decided, after Wednesday's shit show, to try and sort it out.

                                                                Warmup

                                                                Stretching
                                                                Scap Band Work

                                                                Strength

                                                                HBBS
                                                                8 @ Bar
                                                                5 @ 60kgs
                                                                3 @ 80kgs
                                                                2 @ 100kgs
                                                                1 @ 110kgs
                                                                2 x 1 @ 120kgs
                                                                1 @ 130kgs
                                                                6 x 2 @ 130kgs
                                                                1 @ 140kgs
                                                                1 @ 150kgs

                                                                Dave spent a bit of time with me shouting at me when to drive and it was like something temporarily forgotten returned. I have no need to go to the complete bottom when squatting. I can catch the bounce a few inches below parallel and drive up. These felt great. Onwards.

                                                                Push Press
                                                                8 @ Bar
                                                                5 @ 40kgs
                                                                3 @ 50kgs
                                                                2 @ 60kgs
                                                                3 @ 70kgs

                                                                Ran out of time there unfortunately.
                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                Comment


                                                                  Workout 516, Saturday 15th, 10:10am

                                                                  Warmup

                                                                  lots of Scap / Shoulder Band work

                                                                  Strength

                                                                  Bench Press
                                                                  8 @ Bar
                                                                  5 @ 40kgs
                                                                  3 @ 60kgs
                                                                  2 @ 80kgs
                                                                  1 @ 90kgs
                                                                  1 @ 100kgs
                                                                  5 x 3 @ 102.5kgs
                                                                  1 @ 105kgs
                                                                  1 @ 107.5kgs
                                                                  1 @ 110kgs

                                                                  Everything felt really heavy

                                                                  Bent over single arm rows
                                                                  28kgs kettlebell x 4 x 10

                                                                  Hammer Curls
                                                                  2 x 10 @ 15kgs
                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                  Comment


                                                                    Workout 517, Sunday 16th, 10:00am

                                                                    Warmup

                                                                    Stretching
                                                                    Hamstring Band work
                                                                    Scap Band Work
                                                                    Hockey Ball to hams and glutes
                                                                    PVC Pipe Good Mornings

                                                                    Strength

                                                                    Deadlift
                                                                    5 @ 60kgs
                                                                    5 @ 100kgs
                                                                    3 @ 120kgs
                                                                    2 @ 140kgs
                                                                    1 @ 160kgs
                                                                    1 @ 180kgs
                                                                    1 @ 200kgs
                                                                    1 @ 215kgs
                                                                    1 @ 230kgs (https://instagram.com/p/6cTW4HKPa1/?...=lloydofarrell)
                                                                    F @ 245kgs (didn't budge, puzzling)
                                                                    2 x 3 @ 200kgs

                                                                    230 was smooth enough. No right to PR at the moment really. Back off triples felt heavy.

                                                                    Chin Ups
                                                                    3 x 5

                                                                    Trained five times this week, but not the best week. Do better next time.
                                                                    Last edited by LuckyLloyd; 17-08-15, 21:13.
                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                    Comment


                                                                      Originally posted by LuckyLloyd View Post
                                                                      Solid lift all the same. And, might I add, beautifully colour coordinated

                                                                      Comment


                                                                        Originally posted by Mellor View Post
                                                                        Solid lift all the same. And, might I add, beautifully colour coordinated
                                                                        Ha! Didn't notice that.
                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                        Comment


                                                                          Workout 518, Monday 17th, 18:30pm

                                                                          Warmup

                                                                          Stretching
                                                                          Scap Band Work

                                                                          Strength

                                                                          Push Press
                                                                          8 @ Bar
                                                                          5 @ 40kgs
                                                                          3 @ 50kgs
                                                                          2 @ 60kgs
                                                                          1 @ 70kgs
                                                                          1 @ 75kgs
                                                                          1 @ 80kgs
                                                                          6 x 2 @ 85kgs

                                                                          Dave really got on me to pop through the hips and these were all fast exploding over my head and requiring a minimal finish. Good.

                                                                          Metcon

                                                                          16 min alternating EMOM:

                                                                          6 Burpees; 6 Hanging Knee Raises
                                                                          40 Single Unders
                                                                          I fucking hate burpees. Tough.
                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                          Comment


                                                                            video, sharing, camera phone, video phone, free, upload
                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                            Comment


                                                                              Workout 519, Tuesday 18th, 18:30pm

                                                                              Warmup

                                                                              Stretching
                                                                              Scap Work

                                                                              Strength

                                                                              HBBS
                                                                              8 @ Bar
                                                                              5 @ 60kgs
                                                                              3 @ 80kgs
                                                                              3 @ 100kgs
                                                                              1 @ 110kgs
                                                                              1 @ 120kgs
                                                                              5 x 3 @ 130kgs
                                                                              1 @ 140kgs
                                                                              1 @ 145kgs

                                                                              Very happy with the form, locking in driving out of the bounce. No unintentional pauses.

                                                                              Metcon

                                                                              15min cap:

                                                                              5 rounds of:

                                                                              10 Box Jumps @ 24"
                                                                              15 Dumbell Snatches @ 15kgs (alternating hands)
                                                                              200m run
                                                                              13:46

                                                                              Haven't done any running in a long time and the dumbell snatches in a while either. Was drained after. Good workout.
                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                              Comment


                                                                                Workout 520, Wednesday 19th, 18:30pm

                                                                                Warmup

                                                                                Hockey ball to glutes and hamstrings
                                                                                Stretching
                                                                                Scap Work

                                                                                Strength

                                                                                Power Cleans & Push Jerks
                                                                                Fucked around with light weights up to 65kgs. Wasn't feeling great so was just trying to do something.

                                                                                Metcon

                                                                                4 rounds of:

                                                                                1 min Row
                                                                                1 min Rest
                                                                                1 min Sled Push
                                                                                1 min Rest
                                                                                Worked hard, ~1:30/500m on the rower the whole way through.
                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                Comment


                                                                                  Workout 521, Saturday 22nd, 11:00am

                                                                                  In House Team Competition

                                                                                  So I've never done a Crossfit type competition but was happy to sign up for one as I knew Will would program interesting and reasonable events and there's been a great atmosphere down the gym recently with a packed house most evenings.

                                                                                  Warmup

                                                                                  Scap work
                                                                                  Stretching

                                                                                  Event One

                                                                                  10 mins for each team member to establish a max Push Press / Push Jerk
                                                                                  So I decided to Push Press as I didn't believe I'd get anything extra out of a Push Jerk. Everyone else on the team went the same way. We had some time to warmup the other side of the gym and I went:

                                                                                  8 Strict Press @ Bar
                                                                                  5 @ Bar
                                                                                  3 @ 40kgs
                                                                                  3 @ 50kgs
                                                                                  2 @ 60kgs
                                                                                  1 @ 65kgs
                                                                                  1 @ 70kgs
                                                                                  1 @ 75kgs
                                                                                  1 @ 80kgs

                                                                                  Felt pretty good. Our 10 minute heat then began and I went:

                                                                                  1 @ 85kgs
                                                                                  1 @ 90kgs
                                                                                  1 @ 95kgs **PR**
                                                                                  1 @ 100kgs **PR**
                                                                                  F @ 105kgs

                                                                                  If I had more time I would have made 105 but it was a rushed attempt as time expired. As it was, 7.5kgs more than I've ever pressed. Huge adrenaline rush with a crowd watching and cheering on every lift and trying to organise everyone's attempt and cheer people on between my own. 100kgs flew up, the work with Dave on driving more through the hips during the past few weeks helped, I didn't have much pressing to do - it flew off my shoulders and just needed to be locked out.

                                                                                  As it was we finished 2nd of the 10 teams. Glenn made 104kgs, our two other lads (John and Vincent) made 75kgs and 67.5kgs respectively and Jennie made 55kgs. Huge PBs for everyone (except Glenn who had pressed 102.5kgs back on Monday).

                                                                                  Unfortunately our other lady, Linda, got a very unfortunate back injury bending down to pick up a plate during warmups. A freak reoccurrence of a previous injury so we didn't have her score to add on. Still a solid result.

                                                                                  Event Two

                                                                                  8 min AMRAP:

                                                                                  Wall Balls @ 20lbs / 14lbs
                                                                                  Dumbell Snatches @ 15kgs / 10kgs

                                                                                  A team member needed to be in a dip hold for Wall ball reps to count
                                                                                  A team member needed to be holding a locked out farmer's kettlebell hold @ 24kgs / 16kgs for dumbell snatches to count
                                                                                  So the strategy for this was complicated by only Glenn and I being able to hit Wallballs to a judged standard consistently. However we were given a replacement, Ray, who was also able to manage them. I therefore suggest we split the team in half and work the following separate stations:

                                                                                  30 seconds Dip Hold; 30 seconds Wall Balls; 30 seconds rest (Lloyd / Glenn / Ray)
                                                                                  30 seconds farmers hold; 30 seconds dumbell snatches; 30 seconds rest (John / Vincent / Jennie)

                                                                                  I started on the Wall Balls. In the end we managed 247 snatches and 167 wall balls as a team. My arms were hanging off me on my last 30seconds dip holds and I was struggling with the Wall Balls at the end. Our worst event as a collective, but we still managed to finish 4th of 10.

                                                                                  Event Three

                                                                                  For Time:

                                                                                  1500m Row

                                                                                  120 Strict Form sit ups
                                                                                  120 Box Jumps 20" / 16"
                                                                                  120 Goblet Kettlebell Squats 24kgs / 16kgs
                                                                                  120 Dumbell Press 15kgs / 10kgs
                                                                                  120 Russian Kettlebell Swings 24kgs / 16kgs
                                                                                  120 Burpees

                                                                                  1500m Row

                                                                                  All of the row to be complete for work on the stations to begin
                                                                                  All of the stations to be complete for the second row to begin
                                                                                  Work split anyway between team members but only one team member can be working on any station at one time
                                                                                  Working out the strategy on this was very important. We agreed for me as a strong rower to take out the first 500m and anchor the last 500m or so. For the stations, we split two items between two people (Glenn and I had the presses and swings) and when a pair had finished their work they could go looking to help others out. This worked really well in the end as we had no wasted time switching or any station unoccupied at any time.

                                                                                  For the first 500m I took it out at around 1:28.5. Was a little fatigued after but had about 3 and a half minutes to collect myself before we had the row finished. I did 30 swings to start and then Glenn and I switched and 15kgs never felt so heavy when I went to do some presses. I did a couple of sets of 10 and then we switched back over. Glenn was holding together much better than I was and probably got 80 of the presses and 70 of the swings done, great effort. I did a few box jumps but John / Vincent / Ray / Jennie were working their ass off and most of the remaining work was sorted in good time. The Burpees was the last station to finish and then Glenn started the backend row holding a ~1:38 pace. John then jumped on and was keeping ~1:39 for 350m before he began to lose it above ~1:40 so I called for him to change with just over 600m to go.

                                                                                  I'll be honest, it was very loud and there was a lot of people around the rower when I got on. I didn't really know where we were but someone shouted that the team to our right was 150m ahead so I figured I'd try and pull them back and set out at ~1:29. It was pretty brutish stuff and my split began to slip in the last 150m back to ~1:33 but I hung on to pip the other team just before the finish.

                                                                                  Was in a heap after and wasn't sure what our time was or what it meant. About five minutes or so later they announced the overall results and...we won! I had pulled us into 2nd of 10 at the end of the row and it was enough for the victory overall.

                                                                                  Very enjoyable day, great barbecue after and a few beers. We had a very well balanced team with strong female in Jennie and Ray (the sub for Linda after event one) did very well - in particular in the last event - where he banged out a huge pile of burpees to help us get back on the rower. I'd do another team comp if it was on.
                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                  Comment


                                                                                    Workout 522, Sunday 23rd, 10:00am

                                                                                    Slept like a baby when I got home last night. Very sore this morning but figured I'd get something done.

                                                                                    Warmup

                                                                                    Stretching
                                                                                    Scap Band Work

                                                                                    Strength

                                                                                    Deadlift
                                                                                    5 @ 60kgs
                                                                                    5 @ 100kgs
                                                                                    3 @ 120kgs
                                                                                    2 @ 140kgs
                                                                                    1 @ 160kgs
                                                                                    1 @ 180kgs
                                                                                    1 @ 200kgs
                                                                                    5 x 1 @ 210kgs

                                                                                    Very slow and difficult.

                                                                                    Metcon

                                                                                    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

                                                                                    Power Cleans @ 60kgs
                                                                                    Chin Ups
                                                                                    Strict Press @ 45kgs
                                                                                    23:28

                                                                                    Very tough but just a case of grinding through it. Shattered after, but a good one.
                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                    Comment


                                                                                      Originally posted by LuckyLloyd View Post
                                                                                      1 @ 100kgs **PR**
                                                                                      100kg overhead, nice one.


                                                                                      I feel I need to refine my push press technique. As it stands my push press is less than 10% over my strict press.

                                                                                      Comment


                                                                                        Workout 523, Tuesday 25th, 19:30pm

                                                                                        Warmup

                                                                                        Stretching
                                                                                        Scap Band Work

                                                                                        Strength

                                                                                        HBBS
                                                                                        8 @ Bar
                                                                                        5 @ 60kgs
                                                                                        3 @ 80kgs
                                                                                        3 @ 100kgs
                                                                                        1 @ 110kgs
                                                                                        1 @ 120kgs
                                                                                        1 @ 130kgs
                                                                                        1 @ 140kgs
                                                                                        5 x 2 @ 150kgs

                                                                                        Third set I think: https://instagram.com/p/60rfl9IPYC/?...cfsbarbellclub

                                                                                        Put a lot of work into the squat the first 8 months of this year. It's been an undulating road and it's always going to be a tough movement for me, but I've made a lot of progress with it I think.

                                                                                        Metcon

                                                                                        15 min cap:

                                                                                        400m run
                                                                                        30 Wallballs 20lbs
                                                                                        30 Kettlebell swings 24kgs
                                                                                        30 Wallballs 20lbs
                                                                                        400m run
                                                                                        16 Wallballs into the second set of 30 and I had to pack it in. Lower back started complaining on me. Combination of a tough weekend and then a longer run than I'm used to. Yes that's embarrassing, but I'm not designed to run!
                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                        Comment


                                                                                          Workout 524, Thursday 27th, 19:30pm

                                                                                          Warmup

                                                                                          Stretching
                                                                                          Scap Band Work
                                                                                          Foam Rolling
                                                                                          Hockey ball to glutes and hams

                                                                                          Strength

                                                                                          Deadlift
                                                                                          5 @ 60kgs
                                                                                          5 @ 100kgs
                                                                                          3 @ 120kgs
                                                                                          2 @ 140kgs
                                                                                          1 @ 160kgs
                                                                                          1 @ 180kgs
                                                                                          1 @ 200kgs
                                                                                          1 @ 210kgs
                                                                                          1 @ 220kgs
                                                                                          1 @ 230kgs
                                                                                          **1 @ 242.5kgs** PR
                                                                                          2 x 2 @ 200kgs



                                                                                          15.5kgs on the Deadlift in more or less exactly a year. More strength than I'll ever need in the tank for the 500m rowing comps over the next couple of months.
                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                          Comment


                                                                                            Savage
                                                                                            250kg by end of the year?

                                                                                            Comment


                                                                                              Workout 525, Sunday 30th, 10:00am

                                                                                              Warmup

                                                                                              Stretching
                                                                                              Scap Band Work

                                                                                              Strength

                                                                                              Strict Press
                                                                                              8 @ Bar
                                                                                              5 @ 40kgs
                                                                                              3 @ 50kgs
                                                                                              2 @ 60kgs
                                                                                              1 @ 70kgs
                                                                                              1 @ 75kgs
                                                                                              1 @ 80kgs
                                                                                              1 @ 85kgs (https://instagram.com/p/7BNDcRqPUp/?...=lloydofarrell)
                                                                                              2 x F @ 90kgs (https://instagram.com/p/7BNPxTKPVN/?...=lloydofarrell)
                                                                                              5 @ 65kgs

                                                                                              Fuck it. Would have been nice to box that off to meet a 2015 strength goal.

                                                                                              Chin Ups
                                                                                              3 x 5

                                                                                              Power Cleans
                                                                                              3 @ 40kgs
                                                                                              3 @ 50kgs
                                                                                              2 @ 55kgs
                                                                                              2 @ 60kgs
                                                                                              1 @ 65kgs
                                                                                              1 @ 70kgs
                                                                                              1 @ 75kgs
                                                                                              1 @ 80kgs
                                                                                              2 x F @ 85kgs

                                                                                              Cut it here. Just wasn't getting under it and no need to push it. Was just a technical / mental application issue, was pulling it chest high and just wasn't getting my elbows around for whatever reason.

                                                                                              Metcon

                                                                                              9 rounds:

                                                                                              100m Row
                                                                                              1 Kettlebell Swing
                                                                                              1 Push Up

                                                                                              200m Row
                                                                                              2 Kettlebell Swings
                                                                                              2 Push Ups

                                                                                              etc, etc
                                                                                              33:03. This was really difficult. Clearly wasn't a good day. Do better next time.
                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                              Comment


                                                                                                Originally posted by Mellor View Post
                                                                                                Savage
                                                                                                250kg by end of the year?
                                                                                                Thanks mate. Doubt it. Focus turns to the erg now. Provincials 500m is on 21st November and I'm going to start tomorrow as, with a long weekend off to go to the Cardiff RWC Quarter Finals in October and a week taper before race day, I'll have ten full training weeks to go before it. Have worked out my programming, main differences from last year:

                                                                                                - less complex, aim to keep each session to one warmup; single lift; erging;
                                                                                                - less time in the gym, aim to be in and out within an hour each session;
                                                                                                - less volume on the lifts, I'm going to run a simple 10 week singles program on everything that should leave the first six weeks very light and snappy;
                                                                                                - some time at target race pace twice every week from week one;
                                                                                                - an avoidance of volume at the ~1:30/500m range. I'm not sure what I gained from the 500m repeats last year. I find that type of training very stressful and I question the carryover to the final race;

                                                                                                30 sessions in the next six weeks. Nothing in there that should be too taxing but should set us up for a good assault (and hopefully a gold medal as opposed to another silver!!) in November and January.
                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                Comment


                                                                                                  Workout 526, Tuesday 1st, 19:30pm

                                                                                                  Warmup

                                                                                                  Stretching
                                                                                                  Shoulder Band Work

                                                                                                  Strength


                                                                                                  Power Cleans
                                                                                                  Bar Work
                                                                                                  5 @ 40kgs
                                                                                                  3 @ 50kgs
                                                                                                  2 @ 55kgs
                                                                                                  15 x 1 @ 60kgs (EMOM)

                                                                                                  Grand.

                                                                                                  Rowing Block

                                                                                                  10 x 500m; 1min rest


                                                                                                  Actually okay.
                                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                  Comment


                                                                                                    Workout 527, Wednesday 2nd, 19:30pm

                                                                                                    Warmup

                                                                                                    Stretching
                                                                                                    Scap Band Work

                                                                                                    Strength

                                                                                                    Bench Press
                                                                                                    8 @ Bar
                                                                                                    5 @ 40kgs
                                                                                                    5 @ 60kgs
                                                                                                    3 @ 70kgs
                                                                                                    15 x 1 @ 78kgs (EMOM)

                                                                                                    Grand.

                                                                                                    Rowing Block

                                                                                                    3 x 1000m; 2min rest


                                                                                                    Was blowing a little at the back end of the second and third. Haven't done a piece like this in a long time.
                                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                    Comment


                                                                                                      Workout 528, Thursday 3rd, 19:30pm

                                                                                                      Bad day personally. Had to grit the teeth a little to get into the gym today.

                                                                                                      Warmup

                                                                                                      Stretching
                                                                                                      Scap Band Work

                                                                                                      Strength

                                                                                                      HBBS
                                                                                                      8 @ Bar
                                                                                                      5 @ 60kgs
                                                                                                      3 @ 80kgs
                                                                                                      3 @ 100kgs
                                                                                                      1 @ 110kgs
                                                                                                      15 x 1 @ 114kgs (EMOM)

                                                                                                      Meh. Maybe I'll drop the EMOM stuff on squats. Was okay in terms of speed but form maybe suffered a touch from being rushed on the unracking for each rep.

                                                                                                      Rowing Block

                                                                                                      6 x 125m; 2min rest


                                                                                                      Hmm, very tough. Combination of being out of shape and it being a bad day. This will need to improve.
                                                                                                      Last edited by LuckyLloyd; 10-09-15, 20:55.
                                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                      Comment


                                                                                                        Workout 529, Saturday 5th, 10:00am

                                                                                                        Warmup

                                                                                                        Stretching
                                                                                                        Scap Band Work
                                                                                                        Hockey Balling

                                                                                                        Strength

                                                                                                        Deadlift
                                                                                                        5 @ 60kgs
                                                                                                        5 @ 100kgs
                                                                                                        3 @ 120kgs
                                                                                                        2 @ 140kgs
                                                                                                        15 x 1 @ 160kgs (EMOM)

                                                                                                        Rowing Block

                                                                                                        3 x 500m; 2min rest
                                                                                                        Forgot to take a picture but think it was something like:

                                                                                                        1:39.2
                                                                                                        1:38.8
                                                                                                        1:37.9

                                                                                                        This was a fine session.
                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                        Comment


                                                                                                          Workout 530, Sunday 6th, 10:30am

                                                                                                          Warmup

                                                                                                          Stretching
                                                                                                          Scap Band Work

                                                                                                          Strength

                                                                                                          Strict Press
                                                                                                          8 @ Bar
                                                                                                          5 @ 40kgs
                                                                                                          3 @ 50kgs
                                                                                                          1 @ 60kgs
                                                                                                          15 x 1 @ 65kgs (EMOM)

                                                                                                          Tough but everything went up snappily.

                                                                                                          Chin Ups
                                                                                                          5 x 5

                                                                                                          Rowing Block

                                                                                                          9 x 20s; 3min rest


                                                                                                          This was difficult - a shock to the system. But this is what we need to do more of to achieve a better result on race day.
                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                          Comment


                                                                                                            Workout 531, Tuesday 8th, 19:30pm

                                                                                                            Warmup

                                                                                                            Stretching
                                                                                                            Scap Band Work

                                                                                                            Strength


                                                                                                            Power Cleans
                                                                                                            Bar Work
                                                                                                            5 @ 40kgs
                                                                                                            3 @ 50kgs
                                                                                                            2 @ 55kgs
                                                                                                            1 @ 60kgs
                                                                                                            15 x 1 @ 63kgs(EMOM)

                                                                                                            Grand.

                                                                                                            Rowing Block

                                                                                                            10 x 500m; 1min rest


                                                                                                            Pushed this a little. Happy with the times.
                                                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                            Comment


                                                                                                              Workout 532, Thursday 10th, 19:30pm

                                                                                                              Woof. Out late last night and little sleep. Had to grit the teeth for this one.

                                                                                                              Warmup

                                                                                                              Stretching
                                                                                                              Scap Band Work

                                                                                                              Strength

                                                                                                              Bench Press
                                                                                                              8 @ Bar
                                                                                                              5 @ 40kgs
                                                                                                              3 @ 60kgs
                                                                                                              2 @ 80kgs
                                                                                                              15 x 1 @ 84kgs

                                                                                                              All reps easy though Dave reckons there is some unevenness due to a lack of lat activation on the left side.

                                                                                                              Rowing Block

                                                                                                              5 x 500m; 1min rest


                                                                                                              Very tough for the night that's in it. Good to get the work done.
                                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                              Comment


                                                                                                                Workout 533, Friday 11th, 19:20pm

                                                                                                                Warmup

                                                                                                                Stretching

                                                                                                                Strength

                                                                                                                HBBS
                                                                                                                8 @ Bar
                                                                                                                5 @ 60kgs
                                                                                                                3 @ 80kgs
                                                                                                                2 @ 100kgs
                                                                                                                1 @ 110kgs
                                                                                                                1 @ 120kgs
                                                                                                                1 @ 125kgs
                                                                                                                1 @ 130kgs
                                                                                                                1 @ 140kgs
                                                                                                                1 @ 150kgs
                                                                                                                1 @ 160kgs
                                                                                                                1 @ 165kgs
                                                                                                                1 @ 170kgs
                                                                                                                F @ 175kgs

                                                                                                                165 and 170 grinds. Meh.

                                                                                                                Rowing Block

                                                                                                                6 x 125m; 1min50s rest


                                                                                                                Pretty winded after these efforts. But happy enough for this stage of the game.
                                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                Comment


                                                                                                                  Workout 534, Saturday 12th, 10:30am

                                                                                                                  Warmup

                                                                                                                  Stretching
                                                                                                                  Scap Band Work
                                                                                                                  Shoulder Band Work

                                                                                                                  Strength

                                                                                                                  Strict Press
                                                                                                                  8 @ Bar
                                                                                                                  5 @ 40kgs
                                                                                                                  3 @ 50kgs
                                                                                                                  1 @ 60kgs
                                                                                                                  1 @ 65kgs
                                                                                                                  15 x 1 @ 70kgs

                                                                                                                  Okay. Every rep fast enough.

                                                                                                                  Rowing Block

                                                                                                                  6 x 250m; 2min rest


                                                                                                                  Legs a bit heavy today.

                                                                                                                  Mobility

                                                                                                                  Mashed hams and glutes with hockey ball
                                                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                  Comment


                                                                                                                    Workout 535, Sunday 13th, 10:30am

                                                                                                                    Warmup

                                                                                                                    Stretching
                                                                                                                    Scap Band Work

                                                                                                                    Strength

                                                                                                                    Deadlift
                                                                                                                    5 @ 60kgs
                                                                                                                    5 @ 100kgs
                                                                                                                    3 @ 120kgs
                                                                                                                    2 @ 140kgs
                                                                                                                    1 @ 160kgs
                                                                                                                    15 x 1 @ 170kgs (every two minutes)

                                                                                                                    Fine.

                                                                                                                    Rowing Block

                                                                                                                    9 x 25s; 3min rest


                                                                                                                    Tough, happy enough I suppose. Losing a lot on the start at the moment.
                                                                                                                    Last edited by LuckyLloyd; 20-09-15, 12:23.
                                                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                    Comment


                                                                                                                      Workout 536, Thursday 17th, 17:20pm

                                                                                                                      Didn't feel great coming into this. Life not complimentary to hard consistent training at present.

                                                                                                                      Warmup

                                                                                                                      Stretching
                                                                                                                      Scap Band Work

                                                                                                                      Strength

                                                                                                                      Power Cleans
                                                                                                                      3 @ 40kgs
                                                                                                                      3 @ 50kgs
                                                                                                                      2 @ 60kgs
                                                                                                                      1 @ 65kgs
                                                                                                                      12 x 1 @ 70kgs

                                                                                                                      Okay I felt.

                                                                                                                      Bench Press
                                                                                                                      8 @ Bar
                                                                                                                      5 @ 40kgs
                                                                                                                      3 @ 60kgs
                                                                                                                      2 @ 80kgs
                                                                                                                      12 x 1 @ 90kgs

                                                                                                                      Fine.

                                                                                                                      Rowing Block

                                                                                                                      10 x 1min; 30s rest


                                                                                                                      Happy enough with this. Worked hard but had more in the tank if required.
                                                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                      Comment


                                                                                                                        Workout 537, Friday 18th, 19:30pm

                                                                                                                        Warmup

                                                                                                                        Stretching
                                                                                                                        Scap Band Work

                                                                                                                        Strength

                                                                                                                        HBBS
                                                                                                                        8 @ Bar
                                                                                                                        5 @ 60kgs
                                                                                                                        3 @ 80kgs
                                                                                                                        2 @ 100kgs
                                                                                                                        1 @ 110kgs
                                                                                                                        1 @ 120kgs
                                                                                                                        1 @ 130kgs
                                                                                                                        12 x 1 @ 135kgs

                                                                                                                        Awful. Don't know, didn't feel in the groove at all. Some technically poor reps. Do better next time.

                                                                                                                        Rowing Block

                                                                                                                        6 x 125m; 1min40s rest


                                                                                                                        Not great, but bad day in the books.
                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                        Comment


                                                                                                                          Workout 538, Saturday 19th, 10:50am

                                                                                                                          Warmup

                                                                                                                          Stretching
                                                                                                                          Scap Band Work
                                                                                                                          Shoulder Band Work

                                                                                                                          Strength

                                                                                                                          Strict Press
                                                                                                                          8 @ Bar
                                                                                                                          5 @ 40kgs
                                                                                                                          3 @ 50kgs
                                                                                                                          1 @ 60kgs
                                                                                                                          1 @ 65kgs
                                                                                                                          1 @ 70kgs
                                                                                                                          12 x 1 @ 75kgs

                                                                                                                          Very happy with this, all reps went up smoothly.

                                                                                                                          Rowing Block

                                                                                                                          3 x 500m; 2min rest


                                                                                                                          Pleased with that, worked hard. Best session of the week.
                                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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