How I did it (or possibly how I cocked it all up)
Users viewing topic: & 2 Guests
12345678910 ... ... 168169170171172173174175176177178
| LessThanLuke |  | ... | 11-08-2013 @ 18:39 |
 his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | Sounds like a tough tough day! | ||
| Gingy | | ... | 11-08-2013 @ 18:42 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | LessThanLuke said:Sounds like a tough tough day! You're not joking! Feel smashed to bits today | ||
| Gingy | | ... | 12-08-2013 @ 13:02 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Limped to gym today with awful quad pump but felt great once I started  Front squat beltless Bar some 40 5 70 5 90 3 110 2 130 1 140 1 PB beltless very straightforward. Snatch 40 5 60 3 70 3 80 2 90 peach felt excellent today. Bench Bar 10 50 6 80 4 100 8 paused last rep. SB 115 1. 5 will go on this soon! Then a WOD of sorts... AMRAP in less than 8 mins 5 two hands on ceiling Burpees. Approx 9" jump? 10 deadlifts 60kg 15 dumbbell thrusters with 15kg Wanted 4 rounds and paced it so I did 4 rounds and three extra Burpees. Total of 123 reps. Think I could do 150 if flat out. This was meant to be recovery from sat. Thrusters sucked. Dumbbells aren't good!! Tried some double unders. Failed. Lol! Done | ||
| MarkClegg | | ... | 13-08-2013 @ 10:03 |
 knock knock !! who's there ?? OLD SCHOOL SUGDEN Member 212, 11439 posts SQ 325, BP 212.5, DL 370907.5 kgs @ 100kgs UnEq | Congratulations in the WL Comp .. NO Vid ?? | ||
| Gingy | | ... | 13-08-2013 @ 10:28 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Cheers Mark, no vid because I was by myself  Someone did get a decent photo of my last CJ though: https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-ash4/1006314_568431976552499_696491620_n.jpg | ||
| Sparrow | | ... | 13-08-2013 @ 10:59 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Nice bumpers! Looks like a good jerk to me that! | ||
| Gingy | | ... | 13-08-2013 @ 11:08 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | | ||
| Gingy | | ... | 14-08-2013 @ 12:53 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 14.08.2013 @ 12:57 PM by Gingy So squatting first for a while to drive the numbers up and then with 6 weeks to go till comp I'll switch and focus on the classic numbers. Back Squats (beltless) bar some 60 5 100 5 120 2 147.5 5 easy enough, determined to drive these up to ~170 3 sec pause 100 120 130 something to work on. Felt easy and moved fast enough CJ doubles with 10 second rest 60 70 90 100 110 meh, went up fine, not driving particularly well on the jerks. Bit timid. Going to work these up to 130+ over the next 6/7 weeks hopefully! Pull ups BW 5 +20kg 5 PB decent Dips BW 8 + 20kg 5 easy enough SB WOD 1 AMRAP 5 shoulder to OH @ 52.5 kg 10 deadlift @52.5kg 15 Box jump 24" Total reps of 226. Not too happy with this. Should be looking 300+ to be competitive but just struggle to keep moving! This will come with experience though I suppose. Did about 50 single unders next mixed in with 6/7 single double unders and 2/3 double double unders. Progress! WOD 2 Tabata Burpees + 10kg weights vest Think I hit about 40 reps total over the 8 rounds. 9" jump to double hand ceiling touch too. seriously tough. Then some KB snatch work with a much more efficient technique. Then Home. Not hitting the numbers on the WOD stuff I'd like but certainly recovering faster! By christmas I think I'll have seen significant gains. | ||
| Gingy | | ... | 15-08-2013 @ 15:46 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Got loads of masters work to do at the moment so that means more time in the gym Went in to just do conditioning... I hate what I've become. Concept 2 Some cheeky pulls for about 30 seconds then: 1k rate 29 (only because I cranked the last 100m) 3:10.6. 7 second improvement over last time with 3 pips lower on the rate. Happy with this, not just that it's an improved time but also that mentally I was so much tougher. Calm and aggressive. Sub 3 WILL happen this year! Had a play with my KB 100 snatches with 24kg in 4:33 delighted with this. Last time I tried this I couldn't do more than 80 in 6 mins. Forearm pump was insane. This time I didn't have to stop at all and just paced it nicely. 200 < 10mins is the next major goal and I'm confident that'll go soon enough! More double under practice. Lots of successful singles and maybe a couple of doubles. Feeling on the verge of competence with this. Home. Fun stuff! | ||
| Sparrow | | ... | 15-08-2013 @ 19:31 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | How long was AMRAP 1? 10 mins I'm guessing? Wats the deal with the SR on rowing? I always try to go as fast as possible, should I be deliberately trying to slow it down? I need to get back into a bit of rowing/WODing as I'm starting to miss it again... | ||
| Gingy | | ... | 16-08-2013 @ 08:25 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Yeh wod 1 was 10 mins. You'd defo do more if you tried it. With the rowing I just worry about the split and rate whatever I need to hit it. Long term ill need to be confident sitting at 34spm to hit really fast splits. You should get back into it mate! | ||
| Gingy | | ... | 16-08-2013 @ 10:38 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Heads all over the gaff with stuff today, no sleep and deep feeling of guilt! Always great! Block snatch bar at knee 30 some 40 2,2 50 2 60 F 60 2 70 2 80 F 80 2 Hard this stuff! Just trying to figure it out today Deadlift 40 5,5 90 5 130 3 150 5 decent, something to build on Push press 40 5 60 5 90 4 Pull ups strict 10, 10 Some core Hopefully have things a bit sorted for tomorrow! | ||
| adillon10 | | ... | 16-08-2013 @ 10:51 |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | At least you're not a fish getting deep fried and tomato sauced while you're still alive. How did the blocks go, what did you use? | ||
| Gingy | | ... | 16-08-2013 @ 10:54 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | True dat Used 2 pieces wood, 25kg plate, 20kg plate , 2 10kg plates. Efficient! | ||
| adillon10 | | ... | 16-08-2013 @ 10:55 |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | Haha how could you lift though bro?? No weights left!! Was that just above or just below your knee? | ||
12345678910 ... ... 168169170171172173174175176177178