Irish Poker Boards
D4Events Feb17
Register Arcade FAQ Members List Calendar Mark Forums Read

Go Back   Irish Poker Boards > Community, Tech, and Feedback > Personal Logs
Reply
 
Thread Tools Display Modes
Old 13-10-10, 10:16   #61
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Quote:
Originally Posted by TomD View Post
Whats a floor wiper?
Hard to describe, never heard of them until the 300 metcon,

From your back on the ground, press the weight up, like in bench press, and hold it there.
Then raise legs up to the left, and back to ground, then up to right and back to ground, that's one rep. It's basically a core exercise, but the 60kg overhead adds in a lot of stability work.

If you youtube 300 workout it should be there
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 13-10-10, 23:03   #62
Lurker23
Member
 
Lurker23's Avatar
 
Join Date: Aug 2010
Location: under a barbell
Posts: 2,156
Loving that 300 workout. Will give it a go when my back is ready.

Those floor wipers look ridiculously tough. Pretty much two leg raises whilst holding a bench lockout for one rep ffs. I'd say they'd slow you down something terrible.
Lurker23 is offline   Reply With Quote
Old 13-10-10, 23:29   #63
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Yeah, they took the longest, took 4 or 5 sets to finish I think.
Still undecided on whats best for time, short sets and shorter rests, say 5 sets, 10 reps
Or longer 15-20 rep sets and longer rests.

I was sore today, so took a day off.
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 15-10-10, 01:03   #64
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Friday AM - Chest & Back

Slept in a little, but luckily my meeting wasn't until 10am, and the site is across the road from one of my gyms. Still, buses are shit so only managed a short session.

Stretch
Quads/Aductors were killing me, so went over them (even though zero legs work today), and quickly rolled out some shoulders, back chest stuff.

Bench Press - Went 5x5 for speed
20kg x 5
40kg x 5
60kg x 5
75kg x 5 x 2 *PB*

Delighted to get the 5 reps out cleanly at 75 kg. It took a sec to find a spotter, so rest was a bit longer than normal, didn't even need him. Did it again with normal rest so that justifies it for me. I just checked and I did 75 x 5 before, but it wasn't clean reps, and no repeat

Pull-up - Various
5 x pulls ups (palms forward, some kipping tbh)
4 x pull ups
6 x neutral grip
6 x neutral grip
8 x negitives

First time trying full pull ups, happy with 5 reps even with a bit of kipping. Did the neutrals with shorter rest and then almost straight into negitives, the last two I would barley hold myself. Doms tomorrow.

SuperSet - time was running out
Inverted row x 8 x 2
Chest Fly 17.5kg x 12 x 2


Happy to get a new PB in bench. Elbow wasn't as much an issue today, but it was low intensity. 16 days til goal date, wil be tough to get to 80 x 5 or 8, but we'll see
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 17-10-10, 23:46   #65
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Saturday - Cardio

Warm Up - Run 1k

Row - Intervals
250m slow/250m fast x 5
No rest in between

Bike Intervals
2 min slow/1 min fast x 5

cool down - Run 1k
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 19-10-10, 22:46   #66
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Tuesday PM - Legs
time to give DL a shot, then take it handy enough for the rest of the session as i'll be doing am am session in 12 hours

Deadlift
60kg x 5
100kg x 5
120kg x 8 x 2 *PB*
100kg x 8

Another goal hit, managed a second set too. I got the first straight through, and had to re-set grip for last rep of last one, which is still fine when counting reps. Chalk helped a lot here.

Upright row (waiting for rack )
27.5kg x 12 x 3

Squats
60kg x 8
80kg x 80 x 2
(kept the squat volume and load down, basically legs were a little like jelly at this stage

Mil. Press
42.5 x 8 x 3

Front Squat
45kg x 8 x 3
This is the first time I felt comfortable doing these. took onboard advice from here and got better finger position. Thumb only under the bar would be more comfortable, but not sure if its a good idea?
A little concerned about strain my wrist here. But weight is pretty low anyway.

DB Shoulder press
17kg x 12 x 3
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 19-10-10, 22:59   #67
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Weds AM - Conditioning

300 Workout again

25 Pull-ups
50 Deadlifts @ 60kg
50 Push-ups
50 Box Jumps
50 Floor wipers w/60kg
50 Kettlebell clean and jerk @ 16kg (25 each arm)
25 Pull ups

32 Minutes

Quite a big jump oer last time, I'm pretty sure every section took me less sets this time. Getting the order right helped, plus i had better technique for c&j and generally pushed myself harder. Also focused more on speed rather than steady reps (which you think would be obvious.
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 19-10-10, 23:39   #68
Keane
Martingale Enthusiast
 
Keane's Avatar
 
Join Date: Mar 2010
Location: Under the sea
Posts: 12,070
Send a message via MSN to Keane
Floor wipers Mellor?
__________________
GAA Live Scores
Keane is offline   Reply With Quote
Old 20-10-10, 06:44   #69
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Quote:
Originally Posted by Mellor View Post
Hard to describe, never heard of them until the 300 metcon,

From your back on the ground, press the weight up, like in bench press, and hold it there.
Then raise legs up to the left, and back to ground, then up to right and back to ground, that's one rep. It's basically a core exercise, but the 60kg overhead adds in a lot of stability work.

If you youtube 300 workout it should be there
these

[ame]http://www.youtube.com/watch?v=ggiYjRelWgc[/ame]
__________________

35 Betfair bonus

Last edited by Mellor; 20-10-10 at 07:01.
Mellor is offline   Reply With Quote
2 Thanks From:
Old 23-10-10, 03:47   #70
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Friday - Chest & Back

Bench Press
20kg x 5
60kg x 5
80kg x 4 *PB*
65kg x 5
75kg x 5

That's the bench goal hit for sure now, was never happy with hitting 3 with a spotter. I've none done 4 with no spotter, last rep was epicly slow. I messed up laoding the bar for the next, forgot the 5kg so dropped to 65kg

Pull-ups - Palms forward
5 reps x 5
That's my best pull up set, the last 5 were messy though

Decline Bench
20kg x 5
60kg x 8
70kg x 8 x 3

Inverted rows
BW x 8 x 4

Weighted Dips
BW+5kg x 8 x 3
First time including extra weight

T-Bar Rows
Bar+50kg x 12 x 3


All targets except weight hit with a week to go, gonna try some squat and DL maxes next week and give 80kg bensh a shot again, i'll be happy with 5, 8 isn't there imo
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 23-10-10, 03:48   #71
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Saturday - Cardio

Handy afternoon session

Run - 2k

Row - 500m x 4 with 2 min rest

Bike - 15 mins, 2/1 intervals

Run - 2k
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 24-10-10, 23:01   #72
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
A week or so to go and not much will change.

ProgressCurrentTarget
Weight 78.65 Kg 76.2 Kg
Run 4k 17:57 18:00
Row 3k11:59.112:00
Row 500m1:38.5None Set
Bench Press80kg x 480kg x 3
Deadlift120kg x 8120kg x 8
Squat100kg x 8100kg x 8

All targets hit as of friday, I'm gonna give bench for reps another shot on fri, and concentrate on maxes in the other two, maybe someweight loss stuff for the last week.
I haven't been drinking enough water.
I ate way too much crap this weekend.
I'll be clean this week, but i'm not gonna hit my target my the end of the week. Which i'm ok with. weight loss and strength goals are really complimentry
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
3 Thanks From:
Old 26-10-10, 22:55   #73
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Tues - PM Legs/Shoulders
First time trying single lifts, so all singles are pretty much PBs at the time.

Squat
60kg x 5
100kg x 3
110kg x 1
120kg x 1 *PB*
80kg x 8

Military Press
45kg x 8 x 3

Deadlift
60kg x 5
100kg x 5
120kg x 3
130kg x 1
140kg x 1
150kg x 1 *PB*

Shoulder Press
19kg x 12 x 3 (failed at 9 reps on 3rd set)

Verticle row
30kg x 12 x 3


Left it at that. As had planned an AM session the next day...Which it looks like I've missed. Willl be after work conditioning type, maybe crossfit workout

Delighted with the max lifts. My plan was to work towards 1.5bw squat, 2x bw DL, but i'm pretty much there. Need a new target now, the above as 5/8 work rep sets. Bench 100kg?
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Thanks From:
Old 26-10-10, 23:10   #74
Lurker23
Member
 
Lurker23's Avatar
 
Join Date: Aug 2010
Location: under a barbell
Posts: 2,156
Well done.

How did the single lifts feel? Much more left in the tank? I see you couldn't help yourself with the 80 x 8 after the 1 rep squat ya big volume whore
Lurker23 is offline   Reply With Quote
Old 27-10-10, 23:07   #75
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Lol yeah, i feel like i've done nothign to shift the fat unless i whack out some 8 reps.
singles were fine, didn't have 160 DL in me, but if I got there sooner then maybe. Pretty close to double bodyweight. Squats were ok too, I'm still a bit worrid about failing a squat rep, If I fail DL I drop it, if I stall half way on bench I can rack on low hooks (I always use the 3 hook bench or get a spotter).
But I've never faila squat rep, so dunno if I'll collaspe on to the rails safely.


Weds - Conditioning

Run - 1k

10 rounds as fast as possible of;
Pull-ups - 5 reps
Press ups - 10 reps
Squats - 20 reps

Time: 15.30

Power Cleans
50-55kg x 5
The bar wasn't an oly bar, so don't think it was 20kg, prob 10-15kg

Run - 1k


Not the longest session, wasn't in the mood, I left my ipod in the gym on tues, was expecting it back today, not there. The rounds knock the shit outta me, and I just packed it in. Going to keep this in and work it up to a a longer version (its actually the basis for a few crossfit named WOs)
__________________

35 Betfair bonus

Last edited by Mellor; 28-10-10 at 02:44.
Mellor is offline   Reply With Quote
Thanks From:
Old 27-10-10, 23:12   #76
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Thurs - Chest/Back

Bench
20kg x 5
60kg x 5
70kg x 3
80kg x 4

Pullups
5 x 3

Incline Bench
50kg x 8 x 3

T-Bar
Bar+50kg x 12 x 3

Was late for work so a short session.
Didn't feel great on the bench, knew it at 60kg. I attempted a 5th rep at 80kg, but got halfway and stalled, I didn't rest much between the others so proformance was down. going include incline a bit more, get it up to 60kg x 8 x 3. Dumbells too.

Pretty much only one more session this month, as i'm busy say, and flying on sunday. So it'll be cardio and a final weigh-in. I won't make 76.2, i'll be happy with sub 79 tbh.
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 29-10-10, 05:48   #77
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
Friday - Cardio/Conditioning

It's the final day, well not really, but tomorrow is a day off and i'm flying to Melbourne on sunday.
so, going to go balls to the wall and see what happens. One thing i noticed was that I haven't been drinking enough water when training, so I might not be giving it up too easy once I take it in. Tried to drink a decent bit this week, its surprisingly hard to get through a 750ml bottle 5 or 6 times a day.

Run - 1600m

100 Pull-ups

200 Press-ups

300 Squats

Run 1600m


That's my plan, its one of the crossfit hero workouts and apparently a tough one. I'm going to split up the pull/push/squats into rounds of 5/10/15 reps, expecting the last mile (1600) to be a killer

I'll try post a reply before the weekend, prob from the phone, just to finish up with final weight and time for the above. It's gonna run close to the hour
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 31-10-10, 02:16   #78
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
1600m/100 pull ups/200 press ups/300 squats/1600m

42 minutes, happy witrh that time, will work towards sub 40, anything close to 30 would be pretty amazing imo

Weight was 79kg, so just under 3kg short, but I always knew I would be tbh.
Weight was going to be the toughest, still i'm 4kg lighter than my higherst point during the 9 weeks and fat/muscle ratio is better imo. Still want to work towards 75ish, but we'll see.

Goals over, time for new ones, but not really sure where to go, i think 5x BW might be a decent target for bench/squat/DL max, but i'm not too familar with maxes, no idea how reasonable that is really
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
3 Thanks From:
Old 31-10-10, 16:31   #79
TomD
Member
 
TomD's Avatar
 
Join Date: Jan 2010
Location: happily ever after
Posts: 1,750
Quote:
Originally Posted by Mellor View Post
1600m/100 pull ups/200 press ups/300 squats/1600m
Oh man, we normally do it on a team conditioning session but broken into teams of four. You're a sicko!
TomD is offline   Reply With Quote
Old 03-11-10, 22:52   #80
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,219
I actually liked it, was very tough, but left feeling pretty good,
The CF page says to partition it as required, I took this to mean you can mix them up, as it normally says to do all reps before moving on or similar. I think its gonna stay there as a weekly thing tbh

Any idea how 42 mins is for a time? I think getting close to 30 is doable

--------------------------------------------------------------------------------------------------------

Anyway,
Was at the races this week, so diet was basically beer and what ever was available, so not good
Back to work now, but wrecked, so going to take this week handy then back into it next week
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Reply

  Irish Poker Boards > Community, Tech, and Feedback > Personal Logs

Bookmarks

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT. The time now is 12:05.