No More Fear

[LuckyLloyd]

Workout 190, Thursday 2nd 10:00am

Felt disastrous this morning. Full on alcohol fear last night, barely slept a wink. Grim stuff. The party is over gentlemen.

Played 90 minutes of football on the morning of the 28th while still drunk. True out of body experience.

Warmup

Chin Ups
Hollow Holds
Scap Slides
Scap Push Ups
Shoulder Band work
Stretching

Strength

Establish a 1 Rep Max Front Squat

5 @ Bar
3 @ 60kgs
2 @ 80kgs
1 @ 100kgs
1 @ 110kgs
1 @ 115kgs **PB**
1 @ 120kgs **PB**
F @ 124kgs

Lots of advice and encouragement from Colm and Derek throughout. The 120 was a grind but I lost upper back tightness in the hole on the 124kgs and had to dump it halfway up.

Might have got more with better prep but will take it anyway.

Metcon

12 minute Cap:

30 Box Step Ups 24*
20 Sit Ups
20 Power Clean & Press 50Kg
25 Box Step Ups 24*
20 Sit Ups
15 Power Clean & Press 60Kg
20 Box Step Ups 24*
20 Sit Ups
10 Power Clean & Press 70kgs

Got 8 of the Clean and Press done at 60kgs. Session under the belt anyway.

[LuckyLloyd]

Workout 191, Saturday 4th 11:00am

Not as much sleep as I needed the past couple of nights, plus more alcohol yesterday. Magnificent rib eye steak and broccoli dinner yesterday though, so not all bad.

Warmup

Shoulder kettlebell drill
Dynamic Stretching
Stretching

Power Cleans

Technique work @ Bar
Technique work @ 40kgs
Bunch of singles @ 60kgs

James reckoned they were much improved.

Strength

Establish a 1 Rep Max High Bar Back Squat

8 @ Bar
5 @ 60kgs
3 @ 80kgs
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs (bad rep, lost tightness at the bottom and got stuck forward and had to brute it up)
--Walkout and five second hold @ 160kgs--
1 @ 140kgs (much, much better rep)
1 @ 150kgs **PB**

Delighted with the PB and the last rep was much improved from the previous PB rep of 145kgs the last time we tested. Was hmming and hawing about what to attempt after 140 and Colm simplified things with a much needed 'just squat 150' dose of common sense. Nice one.

Mobility

Shoulder band work
Hamstring band work
Stretching

[LuckyLloyd]

Workout 192, Sunday 5th 10:00am

Warmup

Scap Slides
Shoulder Band work
Dynamic stretching

Strength

Deadlift, 531 Cycle Two, week one

5 @ 60kgs
5 @ 100kgs
5 @ 120kgs
5 @ 140kgs
8 @ 157kgs
2 x 10 @ 93kgs

Bit fatigued after yesterday as one would expect so this was tough - set of 8 was slow and grindy.

Metcon

Airdyne 1 min on, 1 min off x 6

Worked hard.

[LuckyLloyd]

http://powerathletehq.com/blog/2013/12/17/power-pulls-performance/

[LuckyLloyd]

Workout 193, Tuesday 7th 18:30pm

Warmup

Pull Ups
Push Ups
Scap Slides
Scap Push Ups
Shoulder Band work
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
8 @ 100kgs
8 @ 110kgs
7 @ 110kgs (owed 8, but knew it wasn't happening so walked it in after the 7th rep)
4 @ 120kgs [failed the fifth (five owed), had to bail and ended up in a dismayed heap on the ground, good craic]

Right so, that sucked. We had 17 minutes to set up, warm up and do the work sets. That isn't an excuse mind, if the weight was lighter or I was stronger I'd have managed all of the work. Unfortunately, there are more misses in my near future. That's the nature of the beast. Doing percentage work off 150kgs now, and tonight was by a distance my heaviest squat session since I started this a year ago. Will just have to grind it out and be mindful of technical cues even when fatigued.

Do better next time.

Metcon

7 rounds for total reps of:

30 Seconds Max Effort Box Step Ups, 24"
30 Seconds Max Effort Snatch High Pulls @ 50kgs
Rest 1 minute between rounds.

Okay, Pete and Colm reckoned the bar path on the high pulls was decent.

[Mellor]

--Walkout and five second hold @ 160kgs--
1 @ 140kgs (much, much better rep)
1 @ 150kgs **PB**

Haven't been on much since the meet up due to my own lack of training, but seen the 150kg HBBS mentioned in the achievement thread and came over to catch up. 150kg's a nice round benchmark to hit, enjoy your new percentages.

[LuckyLloyd]

Haven't been on much since the meet up due to my own lack of training, but seen the 150kg HBBS mentioned in the achievement thread and came over to catch up. 150kg's a nice round benchmark to hit, enjoy your new percentages.

Cheers man, was pretty chuffed. Squatting off that max is pretty real though. Going to be a very testing squat cycle.

When does your tv show start?

[Mellor]

Cheers man, was pretty chuffed. Squatting off that max is pretty real though. Going to be a very testing squat cycle.

When does your tv show start?

It's been out back a week until the 20th.
Getting a bit restless now with the training gap.
Plan is to get back to bjj this weekend. Then try a weights session or two, fit in a DL max (with chalk) and a power clean max. And see then what's missing.

[LuckyLloyd]

Workout 194, Thursday 9th 18:30pm

Warmup

Pull Ups
Ring Rows
Scap Slides
Scap Push Ups
Shoulder Band work
Stretching

Strength

Bench Press

8 @ Bar
5 @ 40kgs
5 @ 60kgs
3 @ 80kgs
5, 5, 5, 4, 5 @ 88kgs

Bar speed slower through all sets. Didn't have a spotter for the fourth set so decided not to chance the last rep. Had Colm spotting the last set so grinded out the fourth and fifth reps. I've been taking a deep breath and holding that through the first three reps then taking in more air for the last two though Colm was of the opinion that I might be better served adjusting it. I'll look into it and change as required.

Metcon

5 x 500m row; rest 1:25 between each effort

1:38.9
1:38.6
1:39.4
1:44.4
1:39.7

What happened? Well, the rower I normally use was already taken by someone else, so I had to use a different one and it felt much softer at the same damper setting. After I finished I tested the drag factor: 148 as compared to 178 on the normal one I use. The effect was to totally knock me out of my comfort zone as my usual stroke rate wasn't getting it done and I had to up it enough to put me at a disadvantage. Real rowers who ERG at ~135 to simulate water resistance would have a good chuckle mind, but I like to pull big hard strokes and keep my SPM down, so lesson learned for next time.

[LuckyLloyd]

Workout 195, Friday 10th 18:30pm

Warmup

Scap Slides
Scap Push Ups
Shoulder Band work
Stretching

Strength

HBBS

3 @ Bar
3 @ 60kgs
3 @ 80kgs
8 @ 100kgs
8 @ 110kgs
5 @ 120kgs
3 @ 125kgs (got into the hole for the fourth, came out, went back, nearly saved it before ending up in a heap )

Just got to keep trying.

Metcon

For time (rest is mandatory and should be exact):

25 UB Wall Balls 20#
Rest 2:1
15 UB Wall Balls 20#
Rest 2:1
50 No Clap Burpess
No rest
15 UB Wall Balls 20#
Rest 2:1
25 UB Wall Balls 20#

18:04

Everyone else finished way before me so I was the last man straggling home. Colm came over and talked me through it keeping me focussed on short rest breaks and the clock and I managed to finish. It's not impressive and felt pretty nasty but the reality is that I would never have come near finishing something like it a year ago so have to be positive.

[LuckyLloyd]

Workout 196, Saturday 11th 11:00am

Warmup

PVC Pipe Snatch Warm Up

Strength

Snatch High Pulls

Some Snatch / Clean Bar drill
6 @ 40kgs
5 @ 50kgs
3 @ 60kgs

Power Cleans

Bunch of reps @ 60kgs

http://www.youtube.com/watch?v=bcmLCtDzirI

http://www.youtube.com/watch?v=cahUb99Glcg

Technique needs a lot of work clearly - need to pull under better

Metcon

14 Kettlebell Snatches @ 16kgs
14 Push Ups
14 Kettlebell Snatches @ 16kgs
14 Push Ups
7 Kettlebell Snatches
7 Kneeling Muscle Ups
7 Kettlebell Snatches
7 Kneeling Muscle Ups
18 minute cap

Had to stop at the muscle ups. Would have made the cap without issue, but unfortunately my forearms started acting up (after the Power Cleans actually) and it was too painful to continue. Have been experiencing some discomfort after squatting so might have to think about my grip. Had a chat with Derek about it and he also noted that I've been pulling a lot and probably need to attack the area with a hockey ball regularly. Will just have to work on it.

[LuckyLloyd]

Workout 197, Sunday 12th 10:00am

Warmup

Scap Slides
Scap Push Ups
Shoulder Band work
Dynamic stretching

Strength

Deadlift, 531 Cycle Two, week two

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 130kgs
3 @ 150kgs
6 @ 167kgs

http://www.youtube.com/watch?v=ZInvqspi_70

Slow, slow, slow. Sleep bad this week plus a bit of work related stress. Plus fourth day in a row (need to change that). Nutrition good and clean but too many elements there to be overcome. 6 reps grinded out is better than nothing but would have been happier with some pop off the floor.

Overhead Strict Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
4 x 3 @ 65kgs

Happy enough with these.

Metcon

Airdyne 1 min on, 1 min slow x 10

Slightly longer piece, was grand.

Mobility

Voodoo band flossed my forearms
Hamstring band stretch
Rolled Quads
Bashed glutes and hamstrings with hockey ball

[LuckyLloyd]

Workout 198, Tuesday 14th 18:30pm

Warmup

Ring Rows
Push Ups
Scap Slides
Scap Push Ups
Shoulder Band work
Stretching

Strength

HBBS

3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 120kgs
2 x 5 @ 125kgs
3 @ 135kgs

Last rep of all three sets were real grinders. Got stuck halfway each time but had somewhat of a refuse to lose mentality today and got them all up.

Got a copy of Becoming a Supple Leopard at the weekend (next step board shorts and Crossfit is awsome t - shirt) and really tried to apply the bracing techniques for each rep. Also changed my setup and grip as per the section on back squats in the book. Reps a lot better throughout than last week. Pretty happy all told!

Metcon

5 rounds for total reps of:

1 min Max Effort Wall Balls 20#
1 min Max Effort Pull Ups

The advice was to stay within yourself so focussed on getting a few quality reps in each minute.

Mobility

Couch stretch 2mins each leg
Bashed hams and glutes with hockey ball

[LuckyLloyd]

Workout 199, Thursday 16th 18:30pm

Warmup

Pull Ups
Ring Rows
Scap Slides
Scap Pushups
Shoulder Band work
Dynamic stretching
Stretching

Strength

Deadlift, 531 Cycle Two, week three

5 @ 60kgs
5 @ 100kgs
2 @ 120kgs (Colm indicated that I need to take in more air before pulling)
5 @ 140kgs
3 @ 160kgs
3 @ 176kgs

Both Derek and Colm complimented my form on the last set with minimal pointers (Colm reckons I could be snappier pushing my hips through on the finish), which is unusual. Apparently setup, tightness and back flatness were all very good. They did feel good though, easy off the floor and really concentrated on my setup before each rep. Happy out.

Metcon

Diane (scaled):

21-15-9
Deadlifts @ 100kgs
Push Ups

8:42 (down from 10:38 on July 2nd)

Tough obviously, fair amount of work to get done inside 9 minutes but happy to knock 2 minutes off it from last time (which was flat out as I remember).

Mobility

Hit calves, quads, hams and glutes with hockey ball / roller.

[LuckyLloyd]

Workout 200, Friday 17th 18:30pm



Turned up quite late and missed most of the warm up

Warmup

Stretching

Strength

HBBS

2 @ 60kgs
2 @ 80kgs
2 @ 100kgs
2 @ 110kgs
8 @ 120kgs
5 @ 125kgs
2.75 @ 135kgs (believe me, fought that fucker as hard as I could, got stuck past halfway and had to bail after what seemed like forever)

Owed another 3 @ 90% but it wasn't there.

Lots of missed reps but there have been rep pbs each of the last four squat days. I'm not worried tbh, it might feel like a lack of progress but this is new territory in terms of weight for squats. Do better next time.

Metcon

12 min cap:

100 Burpees
Every 2mins starting at 0mins do 5 pull-ups

Got to 87 Burpees as time expired and left in a sweaty heap on the floor.

[LuckyLloyd]

Workout 201, Tuesday 21st 19:30pm

Going to take a deload week, felt a bit beat up last week.

Warmup

Pull Ups
Hollow Holds
Batwing holds
Scap Push Ups
Shoulder Band work
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
4 x 8 @ 90kgs

Fine - as they bloody should be (60%). Form felt good on most reps, bar speed nice and crisp throughout.

Metcon

3 Rounds:

15 Wall Balls #20
7 Snatch High Pulls @ 50kgs

8:50, worked at a comfortable pace.

[LuckyLloyd]

Workout 202, Wednesday 22nd 19:30pm

Warmup

Kettlebell Snatches
Push Ups
Scap Slides
Scap Push Ups
Batwing Holds
Dynamic stretching

Strength

Clean High Pulls

5 Power Clean + Press @ 40kgs
3 @ 60kgs
3 @ 70kgs
3 @ 75kgs
3 x 3 @ 80kgs

Grand

Metcon

Row 1k

3:20.9

Forgot my trainers so had to do this in lifting shoes which isn't ideal. Felt okay, much more in the tank if I needed it I think.

[LuckyLloyd]

Workout 203, Friday 24th 18:30pm


Warmup

Rolled Forearms
Scap slides
Scap Push Ups
Shoulder Band work
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
4 x 8 @ 90kgs

James reckons I'm losing tightness in upper back at the bottom. More form suckage to be concious of.

Metcon

3 Rounds:

12 Wall Balls #20
3 Pull Ups
3 Snatch High Pulls @ 60kgs

7:00

[LuckyLloyd]

Workout 204, Sunday 26th 10:00am

Two good nights sleep coming after a week of deloading had me feeling pretty magnificent this morning I must say. So I thought I'd try and get two goals out of the way that I'd been thinking about the past couple of months. Due to a meeting in London this week I was also going to need to cut my hair and shave so felt it important to get the most out of beard gains.

Warmup

Rolled forearms
Scap Slides
Scap Push Ups
Shoulder Band work
Hamstring Band Stretch
Dynamic stretching

Strength

Deadlift, 531 Cycle Two, week four

5 @ 60kgs
5 @ 75kgs
5 @ 95kgs
5 @ 110kgs

Easy, everything super fast and worked on exploding the hips through on every rep.

Overhead Strict Press

5 @ Bar
3 @ 40kgs
3 @ 60kgs
1 @ 70kgs
1 @ 75kgs
1 @ 82kgs **PB**

http://www.youtube.com/watch?v=RD4QdIxHHxg

http://www.youtube.com/watch?v=FdIWylDR1nA

Metcon

Row 1k

3:08.6 **PB**

http://www.youtube.com/watch?v=aYapMhxc7Pk

Yikes! Kelly Starrett would not approve. Knew my form was poor but it's another thing entirely to see just how poor. There are a lot of technical faults here but the shoulder and upper back roll forward out of the finish in the latter half is wowsers altogether.

Will have to have a think about this. Respectable time by any metric though and a 6.4 second PB so there's that.

Also, so fucked at the end that I was unable to competently point the camera at the screen.

Mobility

Hamstring band stretch
Couch Stretch
Bashed glutes and hamstrings with hockey ball

[RasTa]

That's a ridic time for rowing, takes me 22mins to do 5k

[LuckyLloyd]

Workout 205, Tuesday 28th 17:30pm

Bad workout. It's amazing sometimes. Good night's sleep last night coming off a deload. Felt good this morning...then had to leave work to come home halfway through the day, got knocked out of rhythm and missed out the small meal I normally have between work and training and...bam, poor session.

Warmup

Push Ups
Pull Ups
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

HBBS

2 @ 60kgs
2 @ 80kgs
2 @ 100kgs
2 @ 110kgs
4 x 5 @ 113kgs

Awful, technique all wrong. Felt awkward. No danger of missing any of them, but was totally out of the groove. Maybe need more warm up reps.

Metcon

15 minute AMRAP:

20 Kettlebell Swings @ 24kgs
10 Kettlebell Push Press left arm @ 12kgs
10 Kettlebell Push Press right arm @ 12kgs
20 Box Step Ups "24

Couldn't get the hang of the presses at all and decided after 5 on the second set to abandon ship on them as I was running the risk of getting hurt if I continued. Continued alternating the swings and step ups. Decent workout in the end, long time since I've done full swings.

Mobility

Rolled forearms
Abused forearms with hockey ball
Shoulder Band Work


Do better next time.

[LuckyLloyd]

Workout 206, Wednesday 29th 18:30pm

Warmup

Push Ups
Ring Rows
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

Establish a 1 Rep Max Push Press

5 @ Bar
3 @ 40kgs
3 @ 60kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 86kgs **PB**
1 @ 87.5kgs **PB**

Last rep got a little stuck above head height but managed to push the head through and lock it out. Will reckoned we should leave it at that which made sense. Push Press still sucks, but 2.5kgs PB means it sucks a little less than back in September, whatever.

Metcon

15 min cap:

9 - 7 - 5
Pull Ups
Clean High Pulls @ 80kgs

7:14

Last similar go round was 9:50 in July. Bar path was good and close on most of the pulls, but there were a couple of sloppy reps in there.

Mobility

Hamstring band stretch
Rolled forearms
Abused forearms with hockey ball
Shoulder Band Work
Abused glutes and hamstrings with hockey ball

[Mellor]

200+ sessions in 12 months is fairly amazing consistency.
I remember your initial target was to do 75 in 6 months, safe to say you smashed it.

[LuckyLloyd]

200+ sessions in 12 months is fairly amazing consistency.
I remember your initial target was to do 75 in 6 months, safe to say you smashed it.

Cheers mate. I was ready to make a change. I can see how and why people give up on this stuff 4 weeks or so in. After a week or so I got sick and was out of work in bed for a few days; after six weeks or so I got injured with tendinitis in both knees; and everything about learning new movements was foreign, difficult and frustrating. Once you get past that 2 - 3 month sticking point where the novelty has worn off and you've yet to see massive progress it really becomes easy. But lots of people don't make it that far I suppose.

It's hard to imagine not training 4 / 5 times a week now at this stage, it's very much embedded into how I live my week. I think having fixed athletic goals and tracking progress in terms of performance is important. This would have been near impossible (for me anyway) if I was living and dieing by scales or the mirror.

A year in I feel like a much more capable human being, I think that's all that really matters ultimately.

[LuckyLloyd]

Workout 207, Saturday 01st 11:00am

Warmup

PVC Pipe Snatch Warm Up

Strength

Snatch High Pulls

5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
3 @ 70kgs
1 @ 75kgs
1 @ 77.5kgs
1 @ 80kgs
1 @ 82.5kgs

All smooth, fast and high with a decent bar path. Nice one.

Metcon

5 x 500m Row; 1:25min rest between each effort

1:40.0
1:38.7
1:38.7
1:38.5
1:37.2

Happy with that.

[LuckyLloyd]

Workout 208, Sunday 2nd 10:00am

Got in at 4am (beer on board) alarm went off at 08:30 so not ideal.

Warmup

Kettlebell Snatches
Push Ups
Scap Slides
Scap Push Ups
Batwing holds
Dynamic stretching

Strength

Deadlift, 531 Cycle Three, week one

5 @ 60kgs
5 @ 100kgs
5 @ 125kgs
5 @ 143kgs
9 @ 162kgs

Boom! Very happy with that. Will said form was good and bar speed on all sets light years ahead of last summer.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 88kgs

Will noticed some elbow flare on the third set so really focused on bending the bar. Did a good job of correcting. Bar speed slow throughout but made everything so.

Ring Rows

5 x 5

Metcon

Row 1k x 2; 3:30 rest

3:38.6
3:36.8

Supposed to be easy, last night's activities made them very unenjoyable however.

Mobility

Hamstring band stretch
Shoulder band stretching

[LuckyLloyd]

Workout 209, Tuesday 4th 18:30pm

Warmup

Hollow Holds
Pull Ups
Hamstring Band Stretch
Shoulder Band Stretching
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

HBBS

5 @ 60kgs
5 @ 80kgs
3 @ 100kgs
8 @ 110kgs
5 @ 120kgs
3 @ 130kgs
3 @ 135kgs

Boom, no misses! However, Will noticed shifting to the left side at the bottom of each rep...**

Metcon

9 minute AMRAP:

20 Dumbell Push Press @ 15kgs
20 Box Step Ups "24
20 Ab Mat Sit Ups

2 rounds plus 9 push presses which I was happy with.


**So afterward grabbed a 20kgs Kettlebell and Will had me try and walk in a straight line one foot infront of the other; then do some one handed front squats. My right hip is out of alignment. When I think I'm standing straight, my right leg is actually turned outwards. The affect of this is showing up on Squats.

Now I have no pain for the moment so we're going to try doing some basic corrective work to try and fix it and I also need to consciously turn my right foot more inwards than I think at the top of each squat rep. Frustrating - I'm always broken to one extent or another!!

[LuckyLloyd]

Workout 210, Wednesday 5th 19:30pm

Warmup

Hamstring Band Stretch
Shoulder Band Work
Rolled forearms
Push Ups
Kettlebell Snatches
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

Clean High Pulls

3 Power Clean & Press @ 40kgs
3 @ 60kgs
3 @ 70kgs
1 @ 80kgs
5 x 3 @ 85kgs

Okay. Might be locking this in for Wednesdays over the next while so will add weight slowly.

Metcon

15 min cap:

21 Kettlebell Swings @ 24kgs
12 Pull Ups
15 Kettlebell Swings @ 24kgs
9 Pull Ups
12 Kettlebell Swings @ 24kgs
6 Pull Ups

~ 11 minutes, died many deaths on the pull ups.

Mobility

Couch Stretch

[LuckyLloyd]

Workout 211, Friday 08th 18:30pm

Warmup

Shoulder Band Stretching
Scap Slides
Scap Pushups
Stretching

Strength

HBBS

5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 120kgs
2 @ 130kgs
2 x 3 @ 135kgs (last rep of the second set a ridiculous grind, probably should have dumped it)
1, F @ 142.5kgs

Was supposed to be 2 x 3 @ 90% and 2 x 2 @ 95% but we were given a 17 minute clock to do it. Ridiculous to be honest. Now I was the only one who struggled with it so lol me, but I think you could justify 3 minutes between sets at 90%+ and I don't really see how I can warm up to 90% on the bar in five minutes?

Metcon

15 min cap:

10 Dumbell Push Press @ 15kgs
30 Kettlebell Swings @ 24kgs
20 Dumbell Push Press @ 15kgs
20 Kettlebell Swings @ 24kgs
30 Dumbell Push Press @ 15kgs
10 Kettlebell Swings @ 24kgs

10:10

Serious pump after!

Got to 87 Burpees as time expired and left in a sweaty heap on the floor.

[LuckyLloyd]

Workout 212, Saturday 08th 11:00am

Warmup

PVC Pipe Snatch Warm Up

Strength

Push Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 70kgs

Was happy to leave it there as I knew I had benching the following day.

Front Squat

3 @ 60kgs
3 @ 80kgs
3 @ 90kgs
3 @ 100kgs
3 @ 104kgs

Happy enough with these, kept tight and controlled throughout.

Metcon

5 x 500m Row; 1:20min rest between each effort

1:38.3
1:38.4
1:38.4
1:37.5
1:37.7

Faster times than last week despite the slightly shorter rest so happy with that.

[LuckyLloyd]

Workout 213, Sunday 9th 10:00am

Ireland >> Wales and a Beer Festival yesterday so not ideal preparation for a Sunday session yet again.

Warmup

Hamstring Band Stretch
Shoulder Band work
Rolled forearms
Chin Ups
Hollow Holds
Scap Slides
Scap Push Ups
Batwing holds
Dynamic stretching

Strength

Deadlift, 531 Cycle Three, week two

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 133kgs
3 @ 152kgs
6 @ 171kgs

http://www.youtube.com/watch?v=KpWcDxoDu_A

http://www.youtube.com/watch?v=s7fCzs4Gi_w

http://www.youtube.com/watch?v=2oNjN6f3Il4

The clip had come loose after the fifth rep on 171kgs so that's why I had to fix it. Long enough break between reps, so I wouldn't exactly claim it was a 'set'. But I'm getting the work done anyway. I'm happy enough with these. Bar speed slows as the weight gets heavier but there is good consistency in terms of form imo.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
3 @ 80kgs
3 x 5 @ 90kgs
3 @ 90kgs (failed the fourth)

Hmm, guess linear progression didn't last long. Will have to reset.

[LuckyLloyd]

Workout 214, Tuesday 11th 18:30pm

So, until I see a physio we're going to dump back squatting for the moment. This will be at least this week and next. Getting kinda heavy now on a consistent basis and I need to get the imbalance sorted before it becomes a real problem.

Warmup

1k Row

3:30.0, easy.

Was snowing on the way from work, gym floor was cold and I was there early so decided to get moving with a gentle 1k.

Hollow Holds
Hanging Knee Raises
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

Kettlebell Goblet Squats / Kettlebell One arm Front Squats

I mean, whatever. Did a bunch of reps and tried to think about moving well.

Metcon

5 rounds of:

30 sec. Max Effort Kettlebell Swings
30 sec. Rest
30 sec. Max Effort Single Unders
30 sec. Rest
30 sec. Max Effort Ring Rows
30 sec. Rest

I am very lol at skipping. Knees have felt good the past while so I'll start working it back in and replace it with something else if I do get negative feedback.

[Mellor]

I hate skipping.
And my toes hate me for repeatedly attempting it barefoot.

[LuckyLloyd]

Workout 215, Wednesday 12th 18:30pm

Warmup

Hamstring Band Stretch
Shoulder Band Work
Rolled forearms
Chin Ups
Kettlebell Snatches
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

Clean High Pulls

3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 86kgs

Okay. Did these in my inov8s rather than lifting shoes which made them feel different but was happy enough with bar path and explosiveness.

Power Cleans

Some reps @ 60kgs, coming along a little maybe?

Metcon

15 min cap:

100 Single-unders
21 Kettlebell Swings 24Kg
21 Dumbbell Push Presses 15Kg
100 Single-unders
15 KB Swings 24Kg
15 Dumbbell Push Presses 15Kg
9 KB Swings 24Kg
9 Dumbbell Push Presses 15Kg
100 Single-unders

Jaysus!! lol skipping (i.e. lol me). Was picking up my rope for the last set of skipping when time expired. Found this very tough, breathing pretty hard throughout.

[LuckyLloyd]

Workout 216, Thursday 13th 18:30pm

Warmup

Hamstring Band Stretch
Shoulder Band Work
Rolled forearms
Ring Rows
Push Ups
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

Kettlebell one arm Front Squats

Whatever. Dropping into Pearse Street Physio next week to see what the story is.

Metcon

12 min cap:

3 No Clap Burpees
3 Abmat Sit Ups
6 No Clap Burpees
6 Abmat Sit Ups
9 No Clap Burpees
9 Abmat Sit Ups
12/12
15/15…

Finished the round of 18 with 11:40 on the clock and called it. Not the most fun I'll have this week.

[LuckyLloyd]

Workout 217, Saturday 15th 11:00am

Just the 10 pints of Ruthless Rye last night. Delicious but deadly so was feeling wonderful this morning.

Warmup

Kettlebell Shoulder stretch
Hamstring Band stretch
Pigeon stretch

Strength

Push Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
2 x 4.5 @ 71kgs

Missed the last rep both times, just couldn't lock it out.

Front Squat

3 @ 60kgs
3 @ 80kgs
3 @ 90kgs
3 @ 105kgs

Derek watched the last set, reckoned they looked good and fast.

Metcon

As Many Rounds As Possible in 12 Minutes of:

10 Box Steps
10 Dumbbell Push Presses
5 Strict Pull Ups

Got four rounds plus the Box Step Ups and one Press done. Pull Ups the time suck as always.

[LuckyLloyd]

Workout 218, Sunday 16th 10:00am

Warmup

Shoulder Band work
Scap Slides
Scap Push Ups
Dynamic stretching

Strength

Deadlift, 531 Cycle Three, week three

5 @ 60kgs
5 @ 100kgs

Colm ordered me to go do the hamstring band stretch after these so I did

3 @ 120kgs
5 @ 143kgs
3 @ 162kgs
4 @ 181kgs

The fourth rep was tough so left it at that. If my life depended on it I could have got one or two more maybe. Small heart. All in all happy enough though. It will get tougher from here on in.

Bench Press

5 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 80kgs
5, 5, 4, 4, 5 @ 90kgs

Will had asked me to try this again rather than resetting. Asked Cass to spot the fifth set and it bizarrely was the best one, really focused on staying tight and bending the bar. Question now will be whether to add 2kgs or not next time.

Metcon

5 x 500m row; 1:20min rest

Nope, no power in the hamstrings after the 90% deads. Ranged from 1:36.2 to 1:41.2. Got them done though and sometimes that's okay in of itself.

That was a pretty tough session tbh, pretty drained now.

[Mellor]

5 @ 100kgs
really focused on staying tight and bending the bar. Question now will be whether to add 2kgs or not next time.

You got 5 reps in the 5th set. I'd up the weight next time

[LuckyLloyd]

Workout 219, Thursday 20th 18:30pm

Warmup

Hamstring Band Stretch
Shoulder Band Work
Chin Ups
Push Ups
Scap Slides
Scap Push Ups
Batwing Holds
Stretching

Strength

Clean High Pulls

3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 87kgs
4 Power cleans @ 65kgs

Pulls were good, focussing on being more over the bar with weight slightly on toes before pulling.


Metcon

20 min cap:

5 Rounds of:

10 Target Burpees
15 Wall Balls

17:22. Worked at a steady pace with rest between each piece of work. Would normally do wall balls in lifting shoes and had a negative difference from wearing the inov8s.

[LuckyLloyd]

Workout 220, Friday 21st 18:30pm

Warmup

Hamstring Band Stretch
Batwing Holds
Scap Slides
Scap Pull Ups
Scap Pushups
Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
5 @ 130kgs
5 @ 150kgs
8 @ 167kgs

Deadlifting after work on a Friday isn't ideal. Didn't feel super strong but gutted through it.

Metcon

15 min cap:

150 Single Unders
20 Kettlebell Swings @ 32kgs
20 Dumbell Press @ 20kgs
20 Kettlebell Swings @ 32kgs
150 Single Unders

Got 50 skips of the last piece done as time expired. The 32kgs bell is an awful whore of an implement. Different ball game to swinging 24kgs.

[LuckyLloyd]

Workout 221, Saturday 22nd 11:00am

Happy Justice (beat England) day!

Warmup

PVC Pipe Snatch Warmup

Strength

Push Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 72kgs
4.5 @ 75kgs

Stronger than last week.

Front Squat

3 @ 60kgs
3 @ 80kgs
3 @ 90kgs
3 @ 100kgs
3 @ 108kgs

Just 2kgs off my best ever triple now.

Metcon

5 x 500m Row; 1:15min rest between each effort

1:38.9
1:39.3
1:39.5
1:38.1
1:38.4

I'll take it. Off for a pint. Come on Ireland!!

[LuckyLloyd]

Workout 222, Tuesday 11th 18:30pm

Warmup

Pull Ups
Hanging Knee Raises
Scap Slides
Scap Push Ups
Batwing Holds
lots and lots of extra stretching

Strength

Weighted Sled Pushes

A bunch of over and backs across the floor with 50kgs on the sled.

Metcon

15 min cap:

50 Single Unders
10 Dumbbell Push Presses @ 15kgs
10 Kettlebell Swings @ 32kgs
50 Single Unders
20 Dumbbell Push Presses @ 15kgs
10 Kettlebell Swings @ 32kgs
50 Single Unders
30 Dumbbell Push Presses @ 15kgs
10 Kettlebell Swings @ 32kgs

Got it finished with 15 seconds or so left. Skipping is improving.

Workout 223, Friday 28th 18:30pm

Warmup

Ring Rows
Hollow Holds
Scap Slides
Scap Pull Ups
Scap Pushups
Stretching

Strength

Sled drags with harness

lots of over and backs across the floor with 50kgs added

Metcon

4 x 250m row; 90 seconds between each attempt

44.6
41.9
42.8
41.4

Not fantastic, but was happy to gut it out and make the last one the fastest, even if it was slow (if that makes sense?).

[LuckyLloyd]

So went to the physio last Monday and the long and the short of it is that I have cartilage damage to both hips, particularly the right. The cause is reckoned to be be high training volume at ever heavier / more intense activities while using a body that is far too tight in the hips, glutes and low back. Physio scolded me for how tight and inflexible I was. I actually do a fair amount of mobility, but those years of inactivity in my twenties allied to sitting at a desk all the time have not been overcome by what I'm doing. Plus the nature of my training since last September is a big factor. There has been a bias to hip hinge and pulling movements and a lot of volume in one plane of movement. I do little or nothing that is side to side or involves turning of the hips.

On some level I'm always going to be tight to one extent or another. And I could have ignored this a while longer. I have some pain on a day to day basis but nothing extreme yet. But ignoring this would be silly, so.

I'm going to test my Deadlift tomorrow morning and then I'm going to change things up drastically for the next six weeks or so. No rowing, no deadlifts, little or no barbell work. Lots of single sided work with kettlebells and lots and lots of mobility and flexibility work. I'm also going to get a series of sports massages to try and loosen out my hips, glutes and low back.

This will mean that the powerlifing meet goal won't be happening this year. My lifting goals for 2014 are probably a pipe dream. But if I can get healthy over the next couple of months there's no reason why I can't get back training for the national indoor rowing championship in the summer and achieve the rowing goals. One step back to take two forward and all that.

[Mellor]

We spoke at Xmas how my hips are terrible but ankles and shoulders were good.
Really starting to target them now and slowly making improvement. As my first sports massage last week and it really helped, both in improve tightness and also in highlight the real problem areas

[LuckyLloyd]

We spoke at Xmas how my hips are terrible but ankles and shoulders were good.
Really starting to target them now and slowly making improvement. As my first sports massage last week and it really helped, both in improve tightness and also in highlight the real problem areas

If you train as much as we do and sit at a desk the whole week you're going to get injured, that's the reality. Need to face that reality head on in this case.

[Teddie]

So went to the physio last Monday and the long and the short of it is that I have cartilage damage to both hips, particularly the right. The cause is reckoned to be be high training volume at ever heavier / more intense activities while using a body that is far too tight in the hips, glutes and low back. Physio scolded me for how tight and inflexible I was. I actually do a fair amount of mobility, but those years of inactivity in my twenties allied to sitting at a desk all the time have not been overcome by what I'm doing. Plus the nature of my training since last September is a big factor. There has been a bias to hip hinge and pulling movements and a lot of volume in one plane of movement. I do little or nothing that is side to side or involves turning of the hips.

On some level I'm always going to be tight to one extent or another. And I could have ignored this a while longer. I have some pain on a day to day basis but nothing extreme yet. But ignoring this would be silly, so.

That's not a pleasant read.

[LuckyLloyd]

Workout 224, Sunday 16th 10:00am

Warmup

Hollow Holds
Ring Rows
Batwing Holds
Scap Push Ups
Dynamic stretching
Glute Stretching
Hamstring Band Stretch

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
2 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs (Real smooth, good speed)
1 @ 205kgs **PB** (Kind of flew up really, no drama)
Rested five minutes
1 @ 210kgs **PB** (Broke the floor easy, but it was a fight from knee to lockout)

Delighted! James has vids on his phone so will hopefully get them posted. Three months of 531 once a week and boom 5% added. Shame I couldn't continue with it the rest of the year - 500lbs might have been an outside bet.

Bench Press

5 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 80kgs
5 x 5 @ 90kgs

Colm spotted and talked me through the last two sets. Last reps of those sets were huge grinds. Nothing to write home about, but happy to push through and get 25 reps at 90kgs.

Mobility

Bunch of stretching after.

[Mellor]

If you train as much as we do and sit at a desk the whole week you're going to get injured, that's the reality. Need to face that reality head on in this case.

Yeah sadly true. Too many hours spent in work, the car, in front of the tv.
Really aggressively hitting my hips is starting to pay off. It's a horrible experience but its the only thing that has gotten me results.

I've been trying to think of a way to measure/track mobility, other than my own reckoning.

1 @ 210kgs **PB** (Broke the floor easy, but it was a fight from knee to lockout)

Seen that on the other thread. Great stuff.
I need to make time for heavy pulls, bench press etc

[LuckyLloyd]

http://www.youtube.com/watch?v=4rlL2icTirM

http://www.youtube.com/watch?v=JpLUy1_nX0A

http://www.youtube.com/watch?v=VNHK6ioemeQ

180 flies up, surprised how easy it looks!

[Mellor]

210kg was fast from the floor. It slowed a bit on the way up but it was constantly moving steadily. Good lift. 2 months in and halfway to your DL goal.

[ianmc38]

I've been doing this sequence everyday to help with my hip/glute mobility. Warning: they are nasty!

http://www.youtube.com/watch?v=JBHzXF-mVjY

[LuckyLloyd]

I've been doing this sequence everyday to help with my hip/glute mobility. Warning: they are nasty!

http://www.youtube.com/watch?v=JBHzXF-mVjY

Cheers Ian, some good squishy there!

[LuckyLloyd]

So mobility and strength stuff will be this for the next while:

http://instagram.com/p/lNpz-WqPZE/

With single leg variations of stuff wherever possible.

Workout 225, Monday 03rd 18:00pm

A

Workout 226, Wednesday 5th 18:00pm

B

Workout 227, Friday 7th 18:00pm

A

And yes, I'm aware Friday hasn't happened yet.


Real check your ego at the door stuff thus far. It looks easy but it amounts to a solid hour of work and stability is challenged in a big way. Hips feel good, touch wood.

[Teddie]

Why not just do an hour of stretching?

[LuckyLloyd]

Why not just do an hour of stretching?

Because this is probably as effective mobility wise; far more productive strength and stability wise; and waaaaay less boring.

[Teddie]

Will you be doing stretching outside of that? I presume you got that routine from people with qualifications and all that jazz so hard to argue with it, wait for it........ but from looking at the names I recognise I can do most of those exercises. If I can do them I'm not sure if it will improve your mobility/flexibility as quickly as could be possible. Just my two cents anyway.

[Mellor]

but from looking at the names I recognise I can do most of those exercises. If I can do them I'm not sure if it will improve your mobility/flexibility as quickly as could be possible.

Bit of an assumption there about the effectiveness. Two points spring to mind;

The body is amazing at compensating mechanically. Being able to do an exercise isn't he same as doing it perfectly.
Like I can deadlift, I've pulled 2 x bodyweight, I can now touch my toes. But my hips are still my mobility weak point. I can do those things but not perfectly.

Also, they aren't mobility tests. It's prehab. It's shouldn't be difficult. Stability work is all about getting into a better position, and being better able to maintain it. It doesn't help you generate more force, but it allows you it apply it better. You can't fire a cannon from a canoe.

[Teddie]

Bit of an assumption there about the effectiveness. Two points spring to mind;

The body is amazing at compensating mechanically. Being able to do an exercise isn't he same as doing it perfectly.
Like I can deadlift, I've pulled 2 x bodyweight, I can now touch my toes. But my hips are still my mobility weak point. I can do those things but not perfectly.

Also, they aren't mobility tests. It's prehab. It's shouldn't be difficult. Stability work is all about getting into a better position, and being better able to maintain it. It doesn't help you generate more force, but it allows you it apply it better. You can't fire a cannon from a canoe.

But if they aim is to do those perfectly he needs to improve his flexability. I thought the big reason for change was that his physio said he is inflexible and very tight. I know what he listed aren't moblility tests. I'd have thought stretching and doing exercises like in the Kelly Starrett video would be essential to do if the end goal is to be able to get into a better position and maintain.

If his number 1 goal is to improve in that area than I'd wonder if he's doing it in an optimal fashion. In saying that, he doesn't have to do in an optimal fashion either, best of doing what he wants to do.

[Teddie]

In saying that, looking at his schedule more closely I'm not sure I understand it properly so I could be miles off. Is the exercises in green brackets done once a week or after the exercise in black?

[LuckyLloyd]

In saying that, looking at his schedule more closely I'm not sure I understand it properly so I could be miles off. Is the exercises in green brackets done once a week or after the exercise in black?

The stuff in green brackets are stretches done after each set of the main movements. I am also doing basic stretches for 15 - 20 mins myself at present once or twice a day.