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Workout 309, Sunday 3rd 10:00am
Warmup
Stretching
Pull Ups 5 x 3
Strength
HBBS
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 115kgs
Felt great during the warmups, Colm even complimented form. Work sets were a different story. Some hard reps and form iffy throughout. Chest needed to be up more and slight shift to right side at the bottom. Ah well, good to get the work done.
Metcon
20 minute AMRAP:
Row 500m
8 Kettlebell Swings @ 32kgs"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 310, Monday 4th, Noon
Warmup
Stretching
Dynamic Stretching
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
1 @ 160kgs
5 @ 165kgs
3 @ 187kgs
2 @ 210kgs
Hams were a bit fatigued and sore this morning so I kinda knew this was going to be tough. As it was, 187 felt quite heavy and the top set was very tough - second rep was pretty slow and I had to hang in there through the knees. Form was good throughout though - bar nice and close.
3 reps would have been nice, but I'll still take it. Two weeks taking what the spreadsheet gives me (i.e. no extra reps) and then I'll test.
Metcon
15 Minute Cap:
100 Single Unders
50 Burpees
100 Single Unders
35 Burpees
100 Single Unders
20 Burpees
Stability
Hollow Arch / Reverse arch holds, 20 seconds each side x 6. No rest. This sucks so much. Left lying in a pool of sweat.
Good workout all told."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 311, Tuesday 5th 18:30pm
Had an upset stomach and was on the fence about whether to train but decided to power on through.
Warmup
Stretching
Strength
Strict Press
5 @ 40kgs
5 @ 50kgs
5 @ 61kgs
3 @ 65kgs
3 @ 73kgs
Very happy with that tbh.
Metcon
1000m Row
30 Push Ups
1000m Row
Row times were 3:25.3 and 3:36.4. Very poor, but really wasn't feeling the best. Was good to get this session done tbh.
Workout 312, Wednesday 6th 18:30pm
Warmup
Stretching
Strength
HBBS
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 117.5kgs
Bah, all reps done but they were of variable quality. Never felt comfortable or in the groove. Do better next time.
Metcon
5 Rounds:
1 min max effort sled push
2 mins rest
Extra
Chin Ups
Push Ups
Workout 313, Friday 8th 12:00pm
**Got my first ever unassisted (i.e. no band) chin up before we started. Had been thinking about trying for a while. Actually delighted. I know this would be a nothing achievement for most people all the same.**
Warmup
Stretching
Pull Ups 5 x 3
Strength
Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
3 x 5 @ 88kgs (Last set tough)
Interspersed with:
Standing Dumbell Rows
Metcon
15 min cap:
5 Rounds of:
10 Kettlebell Swings @ 32kgs
20 Wall Balls @ 20#
250m Row"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 314, Saturday 9th 09:00am
Warmup
Dynamic Stretching
PVC Pipe snatch warmup
Strength
Power Clean
2 @ 40kgs
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
**1 @ 90kgs** PB
Pretty happy with that.
Front Squat
1 @ 70kgs
1 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
**1 @ 125kgs** PB
Boom! Felt great. Difference is I transitioned back to a traditional grip and keeping elbows high really increased my stability.
Metcon
There was a metcon involving ring rows and overhead dumbell lunges but I only did a few reps of each as I'm having a bit of a kick about this afternoon."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 315, Monday 11th 17:30pm
Very, boozy week last week culminating in all day session Saturday. Allied to that, I played small sided football a couple of hours after Saturday's training. Was very sore and fatigued today - was a session to survive.
Warmup
Stretching
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
5 @ 145kgs
5 @ 170kgs
5 @ 191kgs
Not amazing, possibly had my hips too high / chest too low from the floor. Everything went up, but I didn't feel especially strong throughout.
Lying Shoulder Raises
Strict Press
5 @ 40kgs
5 @ 52kgs
5 @ 58kgs
5 @ 66kgs
1 @ 71kgs
1 @ 76kgs
Got through it, working set of five was difficult.
Mobility
Hamstring Band Work
Couch Stretch
Another one in the bank."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 316, Tuesday 12th 19:30pm
Warmup
Scap Slides
Scap Push Ups
Scap Pull Ups
Shoulder Band Work
Stretching
Strength
Power Cleans
3 @ 40kgs
3 @ 60kgs
2 @ 65kgs
2 @ 70kgs
2 @ 75kgs
2 @ 80kgs
4 x 3 @ 72kgs (30 seconds rest between sets)
Have yet to get the consistency of reps fully sorted for the Power Clean, but this is a far better movement for me now than it used to be.
Turkish Get Ups
@ 16kgs
@ 20kgs
@ 24kgs
Metcon
100 Single Unders
30 - 20 -10 of:
Kettlebell Swings @ 32kgs
Goblet Squats @ 32kgs
100 Single UndersLast edited by LuckyLloyd; 12-08-14, 22:09."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 317, Wednesday 13th 17:30pm
Woof, very beat up today.
Warmup
Stretching
Strength
HBBS
5 @ 60kgs
3 @ 80kgs
5 @ 100kgs
5 @ 105kgs
5 @ 110kgs
5 @ 115kgs
5 @ 120kgs
Chin Ups
Push Ups
If nothing else, not having to go get a band is a nice bonus!
Metcon
15 minute cap:
3 rounds of:
500m Row
30 Wall Balls"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 318, Friday 15th 18:30pm
Didn't feel good going into this, work going poorly at present.
Warmup
Stretching
Pull Ups 5 x 3 (much harder than usual, fatigue carrying over from Wednesday)
Strength
Bench Press
5 @ 40kgs
5 @ 60kgs
3 @ 80kgs
3 x 5 @ 90kgs (Last set tough)
Interspersed with:
Standing Dumbell Rows
Metcon
15 min cap:
21 - 15 - 9
Goblet Kettlebell Squats @ 32kgs
Ring Rows"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 319, Saturday 16th 11:00am
Warmup
Shoulder prehab stuff
PVC Pipe snatch warmup
Strength
Push Press
5 @ 40kgs
1 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs (ropey technique wise, muscled it up)
F @ 90kgs (Colm reckoned it was close enough to warrant another crack)
F @ 90kgs (Dickhead, got it halfway between head and lockout and that was it, stuck)
Some Everests developing for me on press variations. The good news was that I am slowly getting the idea of driving through the hips - on both misses I got a great shrug off the shoulders. The bad news is that I don't have the raw tricep strength to lock it out from there.
Do I feel better failing things because of strength rather than technique? I'll have to think on that.
Front Squat
3 @ 80kgs
3 @ 90kgs
3 @ 95kgs
Didn't have enough time to get much done here.
Metcon
Deadlift Warmup
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
12 min AMRAP:
7 Deadlift @ 140kgs
7 Push Ups
Tough week. Going to test Deadlift next Saturday so will pick and choose training this week coming."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 320, Monday 18th 19:30pm
Intense hamstring doms as anticipated.
Warmup
Stretching
Strength
HBBS
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 120kgs
Got through them. Best I could say about it.
Metcon
10 min ALAP:
5 Kettlebell Snatches each arm @ 24kgs
Followed immediately by:
5 min AMRAP of:
30 Single Unders
8 Burpees
Stability
Turkish Get Ups with a 24kgs bell"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by TomD View PostCongrats on the pull-up achievement. It's a great feeling
Workout 321, Wednesday 20th 19:30pm
Got some vaccines yesterday morning so wasn't feeling wonderful but had intended to keep it light anyway with Deadlift test on Saturday in mind.
Warmup
Stretching
Strength
Power Cleans
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
5 x 3 @ 73kgs
Generally solid, Pete reckoned most looked okay anyway.
Metcon
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Ups
Kettlebell swings @ 24kgs
Stability
L Sit holds
Lying Shoulder Raises
Grand.
My intention is to eat all the food and then have seconds on Friday night and then pull 500lbs on Saturday morning."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by LuckyLloyd View PostMy intention is to eat all the food and then have seconds on Friday night and then pull 500lbs on Saturday morning.
Workout 322, Saturday 24th 10:00am
Warmup
Hamstring Band Work
Dynamic Stretching
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs (felt heavy)
1 @ 215kgs (felt really heavy)
**1 @ 227kgs** PB
Extremely super heavy...but got it. That's very much a true max (another kilo on there and I miss it imo) and 27kgs added to my Deadlift since I started 531 in December. It's also 500lbs.
Will took a vid from the side and there was some back movement. That is to be expected to some extent for a true max pull of course, but it does mean that it's time for a belt as I'm coming onto the limit of what my abs can do by themselves unfortunately.
Metcon
7 Rounds:
1 minute burpees
1 minute rest"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by ianmc38 View PostGreat stuff Lloyd, Dom was singing your praises in CF today."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Congrats dude. A great achievement.
Scary thing is there's LOTS more potential there. Also, BS about that being your full max. The pull is super smooth on the way up.
You'll add 10kg within a couple of sessions with a belt btw. Go for a really good belt too. I recommend the toro lever belt from lifting large. It'll last forever.Last edited by Lurker23; 27-08-14, 18:55.
Comment
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Workout 323, Monday 25th 18:30pm
Saturday took its toll as one might expect. Very fatigued the couple of days after it.
Warmup
Stretching
Strength
Push Press
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 75kgs
2 @ 80kgs
F @ 85kgs
Not strong. Felt like the best option after Saturday. Just getting something done.
Turkish Get Ups
@ 16kgs
Didn't fancy much of this.
Metcon
15 minute recovery row"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 324, Wednesday 27th 19:30pm
Warmup
Stretching
Strength
HBBS
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 122.5kgs
Tried a narrower close handed grip in the hope of getting more upper back tension and a higher chest. It didn't work great and these reps were slow and a little ropey. Ah well, they all went up.
Metcon
4 Rounds of:
2 min on:
250m Row
12 Kettlebell Swings @ 24kgs
5 Push Ups
2 min rest
Stability
L Sit holds
Lying Shoulder Raises
Grand."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by Lurker23 View PostCongrats dude. A great achievement.
Scary thing is there's LOTS more potential there. Also, BS about that being your full max. The pull is super smooth on the way up.
You'll add 10kg within a couple of sessions with a belt btw. Go for a really good belt too. I recommend the toro lever belt from lifting large. It'll last forever.
Yeah, going to invest in a good one when I get back from China. Could really use it for squats aswell. I think training belt-less for as long as I have was the correct decision, but it's time to provide a little extra feedback and support."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 325, Thursday 28th 18:30pm
Warmup
Stretching
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
5 x 3 @ 180kgs
Grand
Chin Ups
Metcon
15 min AMRAP:
6 Kettlebell Snatches @ 24kgs
12 Ring Rows
18 Box Steps"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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In China for work for two weeks, left Saturday and arrived in Hangzhou Sunday afternoon. Feel pretty wiped as you would expect. They have a hotel gym here so I forced myself through a little workout:
Warmup
Stretching
Strength
A1, Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
3 x 5 @ 85kgs
A2, Dumbell Rows
10 @ 12.5kgs
10 @ 15kgs
10 @ 17.5kgs
3 x 8 @ 20kgs
Was tough.
Stretching
Front Squats
2 @ 60kgs
2 @ 65kgs
2 @ 70kgs
2 @ 75kgs
2 @ 80kgs
Rack not ideal and a fat bar so was rolling a little. It felt wise to just end it here.
Far from the most heroic workout, but good to shake it out and do a little something."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 326, Monday 15th 10:00am
Traveled from Hangzhou to Shanghai to London via Amsterdam on Saturday - solid 24 hours. Got to London and went out drinking till all hours. When I finally got home to Dublin yesterday afternoon I was a wreck. Did sleep ~8 hours but still extremely tired this morning.
This was the hardest session of the year by far, real struggle.
Warmup
Stretching
Strength
HBBS
8 @ 60kgs
8 @ 80kgs
2 X 8 @ 100kgs
Very fucking hard
5 rounds of:
8 Push Ups
5 Hanging Leg Raises
Metcon
Row 3k
I got it done, that's the best thing I can say about the session.Last edited by LuckyLloyd; 15-09-14, 17:52."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 327, Thursday 18th 18:30pm
Still felt weak and unfit today. The quad doms after Monday's squats were ridiculous. Two days walking around in agony.
Warmup
Stretching
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
3 @ 160kgs
3 @ 180kgs
1 @ 200kgs (very slow)
3 @ 180kgs (very slow - hips shot up on third rep, a bit ugly)
Good to move something heavy.
Metcon
Row 750m
21-15-9
Push Ups
Kettlebell Snatches @ 16kgs
Row 750m
Extra
Some real chin ups. Failed the fifth about three quarters up and called it a day.
Another punch the clock day."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 328, Saturday 20th 10:00am
~6k calories yesterday had me feeling a little stronger this morning.
Warmup
Stretching
PVC Pipe Squats
Dislocates
Strength
Push Press
3 @ 40kgs
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
F @ 87.5kgs
Not dreadful. Still a strength loss but glad to move 85kgs.
Front Squat
2 @ 70kgs
2 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs
F @ 115kgs
F @ 115kgs
Both misses very close - half way back up at the least. Strength levels down, will just have to live with it.
Metcon
15 minute cap:
3 Rounds of:
50 Single Unders
30 Wall Balls 20#
10 Pull Ups"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 329, Sunday 21st 10:00am
Warmup
Stretching
Strength
Chin Ups
Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
3 x 5 @ 87.5kgs
Happy enough. Top sets were very heavy.
Metcon
4 x 500m; 2min rest
1:37.3
1:45.0
1:40.3
Okay, I'm still out of sorts after the China trip and these times are poor for me. But I battled through and pulled it back a little on the fourth. It was 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
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Originally posted by Denny Crane View PostHa I think about 1.45 is about my pb"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 330, Monday 23rd 18:30pm
Warmup
Stretching
Strength
Chin Ups
Clean High Pulls
3 @ 60kgs
3 @ 80kgs
3 @ 85kgs
2 @ 90kgs
1 @ 95kgs
1 @ 100kgs
1 @ 100kgs
Pretty good, decent enough technique throughout. Colm kept a close eye.
Metcon
5 x 500m; 1min rest
1:48.3
1:46.9
1:45.5
1:43.3
That will do."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 331, Thursday 25th 18:30
So there was a metcon involving sled pushes; burpees and wall balls. There were a few Front Squats. And some shoulder raises and L Sit holds.
But the focus of this trip to the gym was a functional movement screen and some core strength tests. We're going to get into a fairly serious training cycle ahead of the National Indoor Rowing Championships and Will wanted to get a view of any imbalances or potential problems.
The result? Well, I have some hip imbalances and a T Spine flexibility problem. There is also a slight difference on scapular strength, particularly in terms of internal rotation. Mostly it's just an fyi - it's not going to stop us hammering away between now and the end of January, but knowing where a potential injury could arise will help Will when he's laying out what I'm to do in terms of supporting mobility and prehab.
Unfortunately, this training cycle will be a lot more difficult than what we ran this time last year. It will be longer too. That's necessary though. I'm stronger than I was in September 2013 and have a higher work capacity. Will be interesting how it plays out.
The National Championship 500m is on January 24th and the goal is to win the race. The secondary goal is to win it in a time of < 1.18.0. We'll see."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 332, Friday 26th 18:30pm
Warmup
Stretching
Strength
Chin Ups
Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 87.5kgs
5 @ 90kgs
Interspersed with:
Standing Dumbell Rows
Metcon
3 x 1k row; 3 min rest
3:39.3
3:38.3
Grand - slow obviously, but the idea was just to get some steady work done."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 333, Saturday 27th 11:00am
Warmup
Shoulder and T Spine work with a barbell
Strength
Push Press
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 75kgs
Felt slow and sluggish on this this morning after yesterday evening's benching.
Front Squat
3 @ 70kgs
3 @ 80kgs
3 @ 90kgs
3 @ 100kgs
2 @ 105kgs
Meh, not great.
Metcon
7 x 500m row; 1 min rest
1:48.1
1:47.7
1:46.9
1:45.5
1:44.4
1:39.1
Pleased. Would have done this block last year with most rows around the 1:50.0 mark."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 334, Sunday 28th 11:00am
Warmup
Stretching
Strength
Clean High Pulls
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 85kgs
Okay, felt a little fatigued.
Metcon
10 x 250m row; 1 min rest
49.5
49.2
49.4
49.1
48.6
49.4
48.6
47.5
46.2
Happy enough. Decent amount of volume in the sub 1:40.0 range and happy that I was able to ramp it up for the last two efforts."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Okay, so got some new programming from Will. Been a tough week thus far. Very different.
Workout 335, Wednesday 1st 18:30pm
Warmup
Stretching
500m row ~1:48.0
Rowing Block
5 x 500m; 9min rest. Aim for ~85% each effort.
1:32.6
1:31.8
1:32.2
1:33.4
This doesn't sound tough I guess, and maybe it shouldn't be tough but I was totally depleted leaving the gym. It's the most volume I've ever done at such a low split per 500.
Mobility
Left Hip abduction and adduction
Right ankle suppination
Hockey ball rolling of t spine area
Right leg only partial squat holds"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 336, Thursday 2nd 18:30pm
Warmup
Stretching
Strength
HBBS
5 @ 60kgs
5 @ 80kgs
5 @ 100kgs
3 @ 105kgs
3 @ 110kgs
2 x 3 @ 120kgs
Far from the prettiest squats I've ever done. This belt:
arrived from Texas during the week so am looking forward to learning to use it and maybe seeing some better consistency when squatting as a result.
Internal Rotations
Powel Raises
Metcon
6 x 250m; 2min rest
44.8
43.9
44.6
44.9
45.2
The drift is down to losing intensity on the start on the later efforts. I think 6 sub 44 second efforts will be the big goal on this piece."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 337, Friday 3rd 18:30pm
Warmup
Stretching
Shoulder Band Work
Strength
Clean High Pulls
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 86kgs
Grand.
Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs (Derek asked me to really focus on bending the bar and it had a positive effect)
5 @ 90kgs (good set, bar speed slowed but consistent throughout)
Happy enough. This will be about strength maintenance than strength gain the next while.
Chin Ups / Pull Ups
Metcon
21 - 15 - 9
Power Cleans @ 60kgs
Push Ups
Yeah, not a great time but got through it which is the main thing."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 338, Saturday 4th 11:00am
Warmup
250m Row
Stretching
Hamstring Band Work
Shoulder Band Work
Rowing Block
5 x 500m; 9min rest. Aim for ~85% each effort.
1:32.3
1:32.4
1:32.5
1:32.7
The best part was when the last one was over.
Mobility
Left Hip abduction and adduction
Right ankle suppination
Hockey ball rolling of t spine area
Right leg only partial squat holds"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 339, Sunday 5th 10:00am
Warmup
Stretching
Hamstring Band Work
Shoulder Band Work
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
3 @ 160kgs
3 @ 180kgs
2 @ 200kgs
1 @ 200kgs
No, nah, nay, never. Some of the worst pulls of the last year. Hams and glutes weren't firing and the reps at 160 and above were so fucking slow off the floor. Thing is, we're hammering away at the same muscles everyday so heavy pulls are going to be tough. My technique wasn't spot on today though.
Internal Rotations
Powel Raises
Metcon
5k Row
The aim here was not to set a great time, just get ~20 mins of aerobic work in. Mission accomplished.
Tough week, delighted not to be training tomorrow."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 340, Tuesday 7th 18:30pm
Warmup
Stretching
Hamstring Band Work
Shoulder Band Work
250m Row
Rowing Block
5 x 500m; 9min rest. Aim for ~85% each effort.
1:32.2
1:31.9
1:32.5
1:32.2
Happy enough. I'm not sure if I should be though."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 341, Wednesday 8th 18:30pm
Warmup
Stretching
Strength
HBBS
5 @ 60kgs
5 @ 80kgs
3 @ 100kgs
3 @ 105kgs
3 @ 110kgs
3 @ 115kgs
3 @ 120kgs
3 @ 125kgs
Learning how to use the belt - felt generally solid though.
Rowing Block
6 x 250m; 2mins rest
44.0
43.6
43.8
43.3
44.0
43.3
Good."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 342, Thursday 9th 18:00pm
Warmup
Stretching
Shoulder Band Work
Strength
Clean High Pulls
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 87kgs
Grand.
Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 90kgs
5 @ 92kgs
Good, really focussing on bending the bar with good results. Technique better and more locked in throughout.
Chin Ups / Pull Ups
5 x 5 banded Pull Ups
Deadlift
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
1 @ 160kgs
Metcon
21 - 15 - 9
Deadlifts @ 100kgs
Push Ups
Again, not a great time but finding the longer session very fatiguing by the time I come to doing a metcon.
Mobility
Took a hockey ball to my t spine, hams and the soles of my feet. Lots of fun but needed to be done.
Slanked a bit on the mobility this week, need to be better with that through the rest of the program."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 343, Tuesday 14th 17:30pm
Warmup
500m Row
Stretching
Rowing Block
5 x 500m; 6min rest
1:33.4
1:33.0
1:33.0
1:33.9
Very hard. Very disappointed with that. Had hoped that a few days off would have had me feeling great but wasn't the case. Pedestrian times for that much rest really considering how bad I felt after."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 344, Wednesday 15th 19:00pm
Warmup
Shoulder Band Work
Hamstring Band Work
Stretching
Hockey ball to hamstrings
Hockey ball to t - spine
Hockey ball to soles of feet
Strength
Rotation work
2 x 8 Powel Raises @ 8kgs
HBBS
5 @ 60kgs
5 @ 80kgs
5 @ 100kgs
3 @ 110kgs
3 @ 115kgs
3 @ 120kgs
3 @ 125kgs
All the hood gains. Last set is comically bad from a technical perspective, though I suppose making those reps from those sticking points is kind of cool. I think the reps at 115 are really positive though. Need to keep learning with the belt.
Rowing Block
So Derek cleaned my Concept 2 earlier today apparently and holy jaysus did it make a difference. Significant ramp up in the drag factor at the same damper setting. Noticed it immediately on the first row - hit 1:16 off the start and knew the machine was different. The lads confirmed it had been cleaned when I asked.
6 x 250m; 2mins rest
43.5
43.4
43.3
42.8
42.4
Creates a slight conundrum in that the machine has obviously been soft up until now so training will feel different which will make comparing the same work blocks in terms of time meaningless. That said, the machine felt more like what it will feel on race day tonight so it's probably a positive thing really.Last edited by LuckyLloyd; 15-10-14, 22:41."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostRowing Block
1:33.7
1:33.4
1:33.0
1:33.0
1:33.9
Very hard. Very disappointed with that. Had hoped that a few days off would have had me feeling great but wasn't the case. Pedestrian times for that much rest really considering how bad I felt after.
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Originally posted by Mellor View PostI think they smashing times for repeat effort. Consistant to. But I've never rowed sub 1.30 so my perception might be off. Need to get back on the rower."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by Denny Crane View PostWhat setting do you use Lloyd?
Short summary is the higher the drag factor, the lower the SPM average required to maintain a given speed though the harder each of those strokes become.
I'm big and powerful and do better keeping behind my heart rate so a higher drag factor suits me better; but a different type of athlete could be served well with a lower setting if they can tolerate a higher SPM average..."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostThat said, the machine felt more like what it will feel on race day tonight so it's probably a positive thing really.
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Originally posted by FeetMagic View PostWas it 500m or 2km you dominated on your first outing? Same distance again & when it's on? I keep neglecting the rower for conditioning, used to really enjoy the heart pumping splits.
I rowed a 6:38.5 2k this year but that's too far off being competitive.
I'll row the 500m on Jan 24. In it to win it."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 345, Friday 17th 18:00pm
Warmup
Stretching
Shoulder Band Work
Hamstring Band Work
Strength
Power Cleans
3 @ 60kgs
3 @ 70kgs
3 @ 75kgs
3 @ 80kgs
3 @ 85kgs
2 x 3 @ 75kgs
Ugly, wasn't moving my feet on some reps - just muscling the weight up.
Bench Press
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 90kgs
5 @ 95kgs
Possibly a 5 rep all time PR.
Chin Ups
Metcon
12 min AMRAP:
90 Single Unders
60 Box Step Ups 24"
15 Pull Ups
Mobility
Took a hockey ball to my t spine, hams and the soles of my feet."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 346, Saturday 18th 11:00am
Warmup
Dynamic Stretching
Hamstring / Glute Hockey Ball Bashing
Shoulder Band Work
Rowing Block
5 x 500m; 3min rest
1:37.6
1:37.1
1:37.4
1:37.0
Harder than it should have been.
Metcon
2 Power Clean and Push Jerks @ 40kgs
2 Power Clean and Push Jerks @ 50kgs
10 minute cap:
"Grace"
30 Clean and Jerks @ 60kgs
Decided to do one every 20 seconds. Did them as Power Cleans and Push Jerks. Not a fast time, but I was happy to get it done tbh. Hard to do it after a rowing block."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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