The year kind of fizzled out training wise. Didn't do anything really noteworthy up to new year. Back in oz now, having put on 5kg in a few weeks. The diet starts now.
288 sessions for 2016, not quite the target I wanted, but seeing as I only started on the 17th, I'll kept it going until then to try hit 300 in 12 months.
On Monday I was 80kg.
Wednesday, was a bit more reasonable at 78kg. Flight swelling is real.
Need to get that down to 75kg for the first few comps this year.
Workout No: 291 Weds - Bodyweight
Warm up
Shoulder Dislocates
Skin the Cat
Ring Muscle-Up
BW x 1 x 3
No chalk and too hot a day to keep grip (32 degrees)
Just happy I can do one carrying the Christmas weight.
Handstands
2 x 6reps
Ring Dips
BW x 3 x 5
Bar Hanging - from Fingers Active Hang, Pronated - 15 sec Active Hang, Supinated - 20 sec Bent Arm Hang, Pronated - 10 sec Bent Arm Hang, Supinated - 15 sec One-Arm Assisted Towel Hang - 2 x 10 sec
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 20 sec
Longest run in about 15months (when I did 6.6km). Handy enough first run back. Not sure if 20 is possible, will definitely suck a lot though.
Tried to compared the above to previous times, but the search won't look for 5km as it's deemed too short.
Cardio:
5km Run
Time: 24m01s
Heartrate: 160avg, 181max
Prompted by comments in the running thread I shortened my stride and up my cadence from 160 to 170. Was probably a little easier. Logically, if I'm going to drop my time, I'll need to up return to my previous stride while maintain this new cadence.
I'll keep ticking up the speed until I get closer the 20min goal.
January Complete
5 BJJ sessions.
Not enough Cardio
Cardio:
5km Run
Time: 23m20s
Heartrate: 174avg, 184max
A bit faster, was fine for the first 3km, could of held a conversation. 4th km was average and the last was tough. I find I start at the clock a lot with nothing to occupy myself with.
I tried focusing on cadence again, was able to kick along at 180spm easy enough. However I feel that counting the steps made me actively aware of it. by fitbt said It was 4055 steps, so about 174spm average over the whole lot, a lot better
Any tips for the muscle ups? Tried unsuccessfully a few times of late and am quite strong with pull ups & dips.
Do pull ups to chest to bar, Focus on increasing height instead adding more standard reps.
Do dips very deep, hand right into armpits.
Drive yourself forward on the transition
Are you trying on a bar or rings?
I can do a few reps on rings, but can't get the transition right on the bar.
Do pull ups to chest to bar, Focus on increasing height instead adding more standard reps.
Do dips very deep, hand right into armpits.
Drive yourself forward on the transition
Are you trying on a bar or rings?
I can do a few reps on rings, but can't get the transition right on the bar.
Right, good stuff. I think it's a case of getting one done and not having a problem then because it's just the transition from pull to push I can't get. Bodyweight seems to shift to forearms and I just won't get higher. I think practicing for height on the pull ups will be a big help. I've been trying on a bar mainly but got the chance to try on rings last week without noticing any difference.
Right, good stuff. I think it's a case of getting one done and not having a problem then because it's just the transition from pull to push I can't get. Bodyweight seems to shift to forearms and I just won't get higher. I think practicing for height on the pull ups will be a big help. I've been trying on a bar mainly but got the chance to try on rings last week without noticing any difference.
You really have to drive forward on the transition.
Your centre of gravity has to move around the bar on the way up, driving forward puts you back in line with (and on top of) the bar. Most important part of the transition.
I personally find muscle ups on rings easier. But other find the bar easier. I think the whether you kip or not plays a role there too.
Thurs - Bodyweight
Warm up
Shoulder dislocates
Skin the Cat
Ring Muscle-Up
BW x 3 x 2
Just can't get the 3rd rep. #TooFatIn2017
Horse Stance
40sec hold x 3
Ring Dips
BW x 5
+6kg x 2 x 5
Handstands
3 x 6reps
Groin stretch on Adductor Machine
Working up to 110lbs
Cardio:
5km Run
Time: 22m45s
Heartrate: 171avg, 185max
At predicted this started to get tough on the 3rd km. Ran with a metronome playing 180BPM over a podcast, I think my cadence matched it pretty closely, maybe a shade under.
I imagine this is sub VO2max pace. But I'm not really sure how to estimate that.
I also want to get a better idea of my MHR. Any ideas how to work that out, other than running the bollox off my self for 10 mins and see where it goes.
Cardio:
Interval Run
3 x 1km run, 200m walk between each as rest (c.2.5mins)
Heartrate: 145avg, 170max
The 1km's were at a speed of 15km/h, 16km/h and 15km/h
Just getting in some speed work above target 5km pace. It wasn't particularly comfortable running that fast, but heart rate didn't get up too high which suggests there's more in the tank.
Cardio:
5km Run
Time: 22m01s
Heartrate: 172avg, 188max
All time PR on the 5km. Almost hit 22min bang on.
Heart rate peaked at 188, that's the highest I've noticed since I got a fitbit.
172 is a pretty high average.
I reckon I definitely run a little higher than the 220-age guide (189 est. max)
Cardio:
5km Run
Time: 20m56s
Heartrate: 176avg, 191max
Out in the park today. Strava guided run.
Feel like I smashed it tbh. Took 1m05s off my PR and got into he 20:xx's for the first time ever.
Sore right now, but feels good
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