Awkward moment tonight. I was partnered with one of girls. She's quite good, and I like partnering with some body that knows what they are going. Tonights pass involved leaning over them with a hand on their chest. I was just really aware of the fact I was grabbing her boobs. Usually it fine as you roll around each other. I think it was because it's fingers and palms rather than elbows, chest to chest etc
Was 2-3 seconds late with the second lap. Messed up the start.
This was the first one where I wasn't recovering in time. Time only dropped a little, and only 0.1s slower than the sets with 1:20rest.
I think the wheels come off with 30 seconds rest
Flexibility Hamstring Ballistic Stretch - 3 x 72 reps Horse Stance - 3 x 10reps w/45sec hold
Bench Press
20kg x 5
60kg x 5
80kg x 3
92.5kg x 6
92.5kg x 8 *PR*
Very grindy 8. Ass lifting a bit. Gonna repeat it once more then hit 95kg
Ass lifting is totally fine, just means your using your legs properly pushing into the ground.
Go for the 100 for 3 or 4 and drop down. Let your muscle get used to a new weight so it can grow and develop.
Ass lifting is totally fine, just means your using your legs properly pushing into the ground.
Go for the 100 for 3 or 4 and drop down. Let your muscle get used to a new weight so it can grow and develop.
I ass lifting off the bench is a technically a fail, I don't compete though so I don't care too much. It does turn it into a decline bench, of sorts, which should probably be avoided.
Completely on board with leg drive though. That's key imo. I can never understand people who bench with their legs up in the air.
I hit 100kg and 101.5kg for a triple last year. Feel like I could do that now, but want to bring by 5-8 rep range up up first.
I ass lifting off the bench is a technically a fail, I don't compete though so I don't care too much. It does turn it into a decline bench, of sorts, which should probably be avoided.
Completely on board with leg drive though. That's key imo. I can never understand people who bench with their legs up in the air.
I hit 100kg and 101.5kg for a triple last year. Feel like I could do that now, but want to bring by 5-8 rep range up up first.
Unless you're competing I wouldn't worry about it. Assuming it comes off after the bar leaves your chest, it's merely an indication of good leg drive and not cheating the bar up by using your legs to decrease the range of motion.
Lots of people will disagree, but whatever.
Assuming it comes off after the bar leaves your chest, it's merely an indication of good leg drive and not cheating the bar up by using your legs to decrease the range of motion.
Good point. It's only coming up in the second half of the rep. Purely from squeezing out the last bit of leg drive, not shorting the ROM.
You've convinced me I'll up the weight next week.
Recovery becoming a challenge now. Slipped above 3:20
Had a false start where the monitor wasn't working right. But I only noticed after 130m. Was a excellent start too
Reset the monitor, and the first was still easy, hit 1:35 average halfway and had to slow right down to 1:50 come in on target. I'm thinking now that a steadier 1:40 might be more efficient.
By the 3rd and 4th. My start was slow and I was dying as I hung on for 50.0
Flexibility Horse Stance - 3 x 10reps w/30sec hold Weight wall splits - 2 x 10kg
Yup went for a walk. Wasn't even that far. Had a few hills and some steps.
Stretching out more than anything.
Missed my gym session on Monday, due to being on site all day. (Which was probably more exercise than the "walk". And that closes out October. Not a great result for numbers. Weeks fell awkwardly.
October Recap
26 sessions, Slipped a bit here. And the target of 300 is looking a shade out of reach atm. November will make or break. Only 4 weekends at least.
DB Press
20kg x 6
30kg x 6 *PR*
30kg x 5 and a half
Single Arm DB Press
28kg x 5/6/6/5 (alternating sides)
Front Squat
20kg x 5
60kg x 5
85kg x 3
95kg x 4
100kg x 1 (paused)
Rack position is less then ideal on this.
Was on my way up on the 5th and felt a sudden pins and needles type shock in my foot. Kinda made me spaz out and a dropped the bar. Annoyed as I felt I had it in the bag. Might take a small increase next week.
Fingertip Pull-ups
3 x 9
(fast reps)
Plate Pinches
20kg x 12sec (right), 12sec( left)
20kg x 13sec (right), 11sec( left)
Rower:
Tried to do some 250m pieces. But the battery kept dying before I'd get set up on the C2
Lots of bursts to try charge it up, but it kept dying. Even tried a few machines. They wrecked.
In the end settled for a 500m at intended 1000m pace. Was easy enough.
500m Time: 1:40.0
Flexibility Horse Stance - 2 x 75sec holds Hamstring Ballistic Stretch - 36 reps, each side Groin stretch on Adductor Machine - 90lbs
Warm up
Shoulder Dislocates
Skin The Cat
Banded shoulder stretch
Horse Stance
2 x 10 reps, w/30sec hold
2 min Hold
Jefferson Curls
35kg x 3 x 5 (5 second hold at end)
Hamstring Ballistic Stretch - 3 x 36 reps
Groin stretch on Adductor Machine
Working up to 95lbs
Workout 11 for the month. BJJ later will make 12, on the 16th. Need to make up 4 workouts by end of the month to hit 30. That means 20 workouts in 15 days - not happening
Instead I'll have to look at getting more done in December...Party Season
14 likes, 1 comments - mellor888 on November 22, 2016: "Playing around with this giant slam ball. Weighs more than me!!!
#atlasstones #strongmantraining"
Heavy Sleds
+90kg x 2 x 20m
+100kg x 20m
+110kg x 20m
Workout No: 269 Tues PM - Boxing - 60mins
An hours of pad work, head movement, combos, pivots.
Needs more work
5 workouts behind target.
300 is still achievable, with a solid december
Bar Hanging Active Hang, Pronated - 30 sec Active Hang, Supinated - 30 sec Bent Arm Hang, Pronated - 30 sec Bent Arm Hang, Supinated - 30 sec One-Arm Assisted Towel Hang - 2 x 15 sec
Started off ok, holding 3:20. Started to slip at 600m to go, by 400m it was lost and I was targeting a 3:25 finish. Had drifted a little by 150m to go. Managed to get it under and hold on to finish.
I forgot to check the split data, will fill in later
November Recap
24 sessions, 6 shy of the target. Feels like I did more, but don't think I missed any.
Weekends have been very busy lately. Means I'll need 24 in December, which would be easy, if I wasn't flying home in two weeks...
Took my Measurements tonight
Mostly in line with what I had expected. Generally lost weight all over. But added/maintained size around back, shoulders. Hopefully the led decrease is mostly fat, but I don't really care either way as strength is good lately.
Ring Muscle-Up
BW x 3
+5kg x 5 *PR*
BW x 3 *Attempted roll*
Handstands
2 x 6reps
Dips
BW x 8
22kg x 3
42kg x F
Fried
Bar Hanging - from Fingers Active Hang, Pronated - 30 sec Active Hang, Supinated - 30 sec Bent Arm Hang, Pronated - 30 sec Bent Arm Hang, Supinated - 30 sec One-Arm Assisted Towel Hang - 2 x 15 sec[/QUOTE]
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