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Old 10-11-10, 03:03   #81
Mellor
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Tuesday - Legs and Shoulders - First day back

Squats
60kg x 8
80kg x 8
100kg x 5 x 3

Overhead press
40kg x 8
45kg x 8
50kg x 5 x 3 *PB*

Deadlifts
60kg x 8
100kg x 8
120kg x 5 x 3
160kg x 1 *PB*

Thrusters
40kg x 8 x 2

Front Squat
50kg x 8 x 2

DB Shoulder Press
20kg x 8 x 5
60*8


That was pretty tough. Squats and OHP were fine, DLs felt good too, that's why I decide to stick in a max lift after a decent bit of lifting (wasn't the cleanest, but ship the 2x bodyweight deadlift).
Thrusters were painful, was my first time and the whole movement just feels awkward. Legs were startign to go on front squats, had planned 3 sets for each.
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Old 10-11-10, 03:10   #82
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Was suppose to go and give the crossfit murph another shot today, alarm set for 6am, go up and went back to bed, not happening.
i've shit to do later, so guess this is a rest day.
thursday is murph, friday bench, saturday a run, maybe 10k
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Old 12-11-10, 03:14   #83
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Cardio/Conditioning - Thurs

On advice of a PT over on boards, I left murph out today and did another, shorter one,
legs were still a bit stiff from tues, but on we march


Warm-up
Run 1k

Stretch, foam roll (roller wasn't hard enough imo)

Metcon -
Sprint 400m
Kettlebell swings - 24kg - 21 reps
12 pull-ups

Repeat 3 time as fast as possible.
Never really sprinted on the treadmill before, so was a little cagey for the first. I think my lst and fastest time was 1.30, I think i might get this to 60 flat out on a track (time wasted speading up), swings were good pull-ups tough.
total time was around 14 or 15 mins, nothing amazing I think, and part of me thinks that starting up the treadmill, stopping it, kettlebells in one area, pulls ups in another doesn't help the time. But the other half, knows this is essentially needed rest.

Bike - 5mins steady easy
Bike - HIIT - 60easy.30flat out x 4

Small interval session to finsih, balls out, plannede a warm down but wasn't able. Walking down the stairs to the changing room was tough.




I think I've been a bit critical of the "crossfit" mentality, thinking that its essentiall no different dispite what they tell you.
Hands up, I was wrong.

Is a crossfit WOD any better than something similar you do yourself in the gym, maybe not. So why is CF different, it appeals to one of the most basic human emotions, competitiveness. Everyone working to the same target, often against the clock, means they push themselves harder. Even when you need to stop, you go for one more push. I'm not in a CF gym (due to the cost) I just do it myself in a commercial gym, so I suggested it to anyone that has access to the basic stuff.
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Old 12-11-10, 03:36   #84
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Great explanation of the crossfit mentality. Powerlifters have been very critical of CF since it's a jack of all trades kind of training and possibly a bit cultish but as you said it's fun and competitive. There's plenty of worse types of training out there.

I don't really see the harm in it and would like to incorporate some of it into my training for variety. Pretty sure they teach the oly lifts too which is cool. Would love to be able to do them properly. Don't think I can even get into the position for an overhead squat.
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Old 12-11-10, 08:28   #85
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Fri - Chest/Back

Bench Press
20kg x 12
60kg x 8
70kg x 5
75kg x 5 x 3

Felt good, working towards getting that 80 on to the bar for a work set

Pull-ups
5 reps x 3 (palms forward)
8 reps x 2 (neutral grip)

DB Incline Bench
25kg x 5
30kg x 5 x 3 *PB* (went to failure on final set, 7 reps)

Bent over rows
60kg x 8 x 4

Press ups - legs suspended
3 sets, various reps and pace

Inverted Rows
8 reps x 3 (failure on last set 12 reps)

1 set of bicep curls for shits n giggles
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Old 12-11-10, 10:16   #86
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I do the odd WOD but only in my work gym and never in IP. Will hates Crossfit and would murder me if I did a WOD in IP. He says the workouts don’t make sense. When we do any workblock in IP its generally part of the body for each workblock and there would be two or four workblocks. One strength moevement, one explosive movement and one movement with whatever you have left. An example of this would be upper body where we would do 30secs floor press with KBs, 30s max punchouts on the bag, 30secs GNP, 30secs rest..repeat three times.
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Old 16-11-10, 23:39   #87
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Quote:
Originally Posted by TomD View Post
I do the odd WOD but only in my work gym and never in IP. Will hates Crossfit and would murder me if I did a WOD in IP. He says the workouts don’t make sense. When we do any workblock in IP its generally part of the body for each workblock and there would be two or four workblocks. One strength moevement, one explosive movement and one movement with whatever you have left. An example of this would be upper body where we would do 30secs floor press with KBs, 30s max punchouts on the bag, 30secs GNP, 30secs rest..repeat three times.
Yeah, I've noticed Will isn't fond of CF actually. I can understand if you were training for a specific area, such as MMA. The workblock above looks interesting, but not available for me, yet
My main goal with WODs is simply energy expenditure, as opposed to getting stronger, faster, fitter etc


Cardio/Conditioning - Tues
Missed my last session lst wee, so this week starts with cardio and not squats.
Legs session tonight will suffer i think


Warm-up
Row 1500 easy pace
Stretch

Metcon -
Sprint 400m
Kettlebell swings - 24kg - 21 reps
12 pull-ups

Repeat 3 time as fast as possible.
Total time was 14mins, pull-ups were slow, all my runs were 1.32 (treadmill at 18km/h)


Bike - 5mins steady easy
Bike - HIIT - 60easy/30flat out x 6
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Old 18-11-10, 03:26   #88
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Weds - Legs & Shoulders

Squat
60kg x 5
80kg x 5
100kg x 5 x 3

I seen a picture posted over at crossfit during the week, it had a tag line about hands in, elbows out. I've really struggled with low bar squats, and seriously this pic helped a lot. Was a bit uncomfortable on the shoulders at first, but i'll work mobility on these next time.

Spoiler


Overhead Press
40kg x 5
42.5kg x 5
52.5kg x 5 x 3 *PB*

Deadlift
60kg x 5
100kg x 5
120kg x 5 x 3
(work set will up to 130 next week)

PowerCleans
50kg x 5 x 5

I suck at these, but did better than I thought. I had cleaned and jerked 55kg 1rep before, and failed on 60kg. But I did hang clean 60kg today getting the squat set up. Target 60kg 5 x 5 and 80kg C&J

DB Shoulder press
17.5kg x 8
22.5kg x 8 x 3 *PB*

Wasn't expecting to be able for 22.5kg, but the 20s were taken, so was nice bonus to finish on.



Today, i'm sore. Tonight - Chest/Back - FML
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Old 19-11-10, 06:29   #89
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thurs - Chest/Back

Was a bit sore going in so did extra stretching

Pull-ups
BW 5 x 5

Bench
20kg x 5
60kg x 5
70kg x 5
75kg x 5 x 3

Bent over rows
60kg x 8 x 4

Incline Bench press
40kg x 5
50kg x 5
60kg x 5 x2 *PB*

Inverted Row
BW x 10 x 3

DB Chest Flys
17kg x 12 x 3


I was a bit stiff going to, by the first few sets of pull-ups, my shoulders were on fire. They weren't sore when lifting, a little weaker, but as soon as the load came off they went nuts, could move them, burning etc, was horrible. No about of rest helped so i jsut struggled on, was a bit nervous for the bench, but they didn't get worse, and it was mostly between sets. They were slightly weakr though, which is why I didn't attempt 77.5kg or 80kg.
Just going to rest them and hopefully next week is all good.
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Old 23-11-10, 23:11   #90
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Back to gym after the weeekend off...

Tues - Legs & Shoulders

Squat
60kg x 5
90kg x 5
110kg x 5 x 3 *PB*

Overhead Press
40kg x 5
50kg x 5 x 3
55kg x 5 *PB*

Deadlift
60kg x 5
90kg x 5
130kg x 5 x 3

PowerCleans
50kg x 5
55kg x 3 *PB*

55kg was a new pb, but some gobshite walked right accross me on the second set so I had to pause and wasn't able to contine, left cleans out when the place is full. Too many gobshites.

Front Raise
Cable machine, weight increasing - 8 x 3

DB Shoulder press
22.5kg x 8 x 4


Free weight area was packed so had to settle for cable raises, wasted a bit of time waiting for the bench/seat for shoulder raises




...onwards to the metcon tonight
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Last edited by Mellor; 23-11-10 at 23:15.
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Old 24-11-10, 23:29   #91
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It's back...

Weds - Cardio/Conditioning

1600m run

100 pull ups
200 press ups
300 squats
(in sets of 5/10/15)

1600m run

Time - not sure*

Started a stopwatch to get an accurate time, took it out at the end and it read 00:00:00 obv reset it when I dropped it. Was somewhere in the 40-45 range I'd say, prob closer to 45. Was v.tough.
...Taking a break tonight
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Old 30-11-10, 23:21   #92
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Tues - Chest/Back

Missed this session last week, so playing catch up no
Was kinda sick today, but said i'll go for it anyway, felt like shit afterwards

Bench
20kg x 5
60kg x 5
70kg x 5
77.5kg x 5
80kg x 5 *PB*
65kg x 5

Pull-ups
BW 5 x 5

Pull-ups
BW 5 x 5

Incline Bench press
40kg x 5
60kg x 5
70kg x 5 x2 *PB*

Bent over rows
60kg x 5
70kg x 5 x 3

Dips
BW+10kg x 8 x 4 (weight fell on last set)

Inverted Row
BW x 10 x 4

EZ Bar Curls
30kg x 8 x 4
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Last edited by Mellor; 01-12-10 at 23:09.
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Old 01-12-10, 23:14   #93
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Weds - Cardio

Warm-up,
Foam rolling to try relieve some of the tightness.

Rower
500m/2min rest x 3

Went pretty hard in thesem times of 1:52, 1:48, 1:47
Was shot afterwards.

Run - 3k
5 min/km pace. Don't know what happened but this was really tough. By the 2nd km I knew I was tiring, I'd normally lash out these way handier. could of been the rowing before, or the fact that I've been a bit sick. I have been falling asleep a lot lately, on the bus, right after dinner.

I decide to leave it at that. My heart was still racing for a bit after and body temp was up for ages. Hopefully metabolic rate was up there too for at least some benefit.


Squat session tonight, if i'm up for it
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Old 02-12-10, 23:56   #94
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Thurs - Legs/Shoulders

Tues - Legs & Shoulders

Squat
60kg x 5
90kg x 5
110kg x 5 x 3

Overhead Press
40kg x 5
50kg x 5
52.5kg x 5 x 3

Deadlift
60kg x 5
100kg x 5
130kg x 5 x 3

DB Shoulder press
22.5kg x 8 x 4

Tricep rope pull down
5 sets, weight increasing - varible reps



Squats felt good, gonna do one more session at 110kg, trying to really get the depth in, below parallel, then move up to 120kg, was tired after deadlifts, 130kg for a while, might even switch it around so its first,
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Old 09-12-10, 02:19   #95
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tues - Chest/Back

Bench press
11kg x 5
51kg x 5
71kg x 5
81kg x 5
81kg x 4
70kg x 5

Reason for the random numbers is that the bar was a cheap on. At the time I wasn't sure of the weight, guessed about 10kg. i knew at the time that my top set was 80-82kg, would of liked to get two sets at 80kg. Gonna try a 90kg single before xmas


Pull-ups
BW x 5 x 5 (palms forward)


Incline bench
20kg x 5
40kg x 5
60kg x 5 x 3


Bent over rows
60kg x 8
70kg x 8 x 4


Cable flys
5 sets of 8

Inverted Rows
BW x 10 x 5

Bicep curls
25kg x 8 x 2
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Old 09-12-10, 02:47   #96
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Weds - Quick WOD

Bike
10 mins brisk to warm up


Metcon
Sprint 400m
24kg KB swings
12 pul-ups

Repeat 3 time
Time: Around 15 mins
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Old 09-12-10, 10:45   #97
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Like the bench numbers and that metcon session looks tasty. I have completely dropped off on the weights in particular bench....different training for me now.
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Old 09-12-10, 23:25   #98
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I'm thinking i'm good for 90kg for one lift. gonna try before xmas.
The metcon is good, i have two or three now that I do and I find 15-30 min on a tough you knocks way more out of you than steady cardio. I honestly don't know how effective this is for burning energy, but there is also the fact that its easier to fit into a day.

The huge downside to your endurance training is the hours you need to log. I've decide to do a swim in the new year, nor sure what distance yet but something open water
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Old 09-12-10, 23:33   #99
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Thurs - Legs Shoulders


Squat
60kg x 5
90kg x 5
110kg x 5 x 3

110kg feels really good now, time to put 120kg on the bar.

Overhead press
40kg x 5
50kg x 5
55kg x 5 x 2
50kg x 5

The second 55kg was tough, decided against going for 3


Calf raises
30kg x 12
50kg x 12
70kg x 12 x 3

Dumbell Shoulder press
22.5 x 8 x 4

Wanted to get 5 reps, but paused on the last rep of the 4th and failed so stopped.

Hanging leg raises (straight leg)
5 sets, 24, 20, 16, 12, 10 reps

supersetted with

Tricep pull-downs
5 sets, 12 reps


Neglecting ab work so stuck in a bit, I like supersetting completely unrelated body parts as it cuts out all recover time
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Old 16-12-10, 00:43   #100
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tuesday


bleww off the tuesday session, went the casino to meet some of the UFC lads. Got autographs from BJ Penn, John Fitch, Kyle Noke & George Sotiropoulos (that makes a total of 7 signed autographs now)

I have some poor pics, i'll upload here later
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