Weakman training log
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| macroth |  | ... | 15-04-2012 @ 22:44 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Skip said:Good work with the training and good luck with the comp mate! Thanks! I'm feeling confident about the training for now. Different story with the comp.  | ||
| macroth | | ... | 15-04-2012 @ 22:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | kirkynick said:It's Nick, but call me whatever you want. Nice deadlifting... Sure thing, sweetcheeks. | ||
| macroth | | ... | 15-04-2012 @ 22:53 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday: "Cry Me a River" CrossFit/Concept2 challenge, workout 1 3 min KB swings 24kg 1 min rest 3 min hand-release push-ups 1 min rest 3 min box jumps 24" 1 min rest 3 min erg (calories) Order was left open, but this was what looked best (separating the leg exercises, erg at the end because it "pays" less). Pretty loose movement standards (Russian short-armed swings; "ground to plank" push-ups; jumps or step ups/downs), thankfully. 110+69+68+81=328 Best score at the local box (just barely, and all thanks to the rowing) but blown out of the water by some CF specialists elsewhere. bas***ds must have gotten over 100 reps on everything except the erg.  Thoughts: - f**king hate push-ups in any form. - Can't box jump for s**t these days. - 81 cals = 940m = 1:35.7/500m. Started out too fast (sub-1:35), held on to sub 1:40 in the middle then had a half-decent sub-1:35 sprint at the end. I was hoping to flip a tire, pull a sled and/or jerk a fat-gripzed bar after, but I was completely knackered -much more than after a rowing-only workout- and it was too late to hang around and recover long enough to do any useful training, so I headed home.  | ||
| macroth | | ... | 16-04-2012 @ 19:51 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 1 Week 4 (deload) Squats 55kg x5, 70 kg x5, 80kg x5 Front squats 45kg 3x10 Toes to bar 3x10 Erg: 5x 1'/2'30", done as a rate pyramid 20 to 28 spm, total 1549m. | ||
| macroth | | ... | 17-04-2012 @ 14:40 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 1 Week 4 (deload) 1k erg warm-up CGBP 32.5x5, 42.5x5, 50x5 Barbell (FatGripz) reverse curl + press, 27kg 3x10 10 pull-ups, 10 chin-ups 500m warm-up Half-Tabata (4x 20"/10"r): 119m/117m/115m/115m 500m cool-down | ||
| macroth | | ... | 18-04-2012 @ 14:19 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | A bit of erging today: 4k warm-up then a f**ked-up 1 minute max effort(348m, paddled it in after 45") and 1500m cool-down. Bah. | ||
| Boar | | ... | 19-04-2012 @ 16:01 |
 Nothing left in the tank. Member 5, 25581 posts Administrator | how did you f**k up a 1 minute max effort ? | ||
| macroth | | ... | 19-04-2012 @ 16:07 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 1 Week 4 Deload week deadlifts: 72x5, 90x5, 110x5 Good-mornings: 45kg 3x10 Various fiddling around to stay warm while I waited for the CF class to finish their workout. Farmer's walk 80kg, 5 lengths of the gym plus turnaround and a step or two, ~50m total I guess. Girly weights, but that's what the in-house challenge calls for (1.75xBW). Some beanpole kid did just as well, I might not even win the T-shirt.  | ||
| macroth | | ... | 19-04-2012 @ 16:14 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Boar said:how did you f**k up a 1 minute max effort ? By developing a liking for men half-way through? The erg was jerking back and forth on the floor, so that pretty much killed it. I was going for sub 1:20, anything slower wasn't worth the effort in my mind, especially on an "off" week. The real goal was to help boat 1 for the Forum Flyers, I wasn't really doint it for myself. So when it turned to s**t I eased up. Do you do the CTC's for Sub-7 at all? I find it's a good way to get in at least one hard session per month. | ||
| Boar | | ... | 19-04-2012 @ 16:18 |
Nothing left in the tank. Member 5, 25581 posts Administrator | yes, i did them for a few months but after a while I kinda didnt like the whole 'being in a team' thing , made me feel like i had to do things that i didnt want to ! i did like the teeshirt i got though ! | ||
| macroth | | ... | 19-04-2012 @ 16:32 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I like the competition aspect and usually find a way to fit them in my training without screwing it all up. But I understand not wanting to bother if it's just "for the team". | ||
| macroth | | ... | 22-04-2012 @ 15:00 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Today: Cry Me a River workout #2 Tabata row into deadlifts, best 3 attempts in 4 minutes. In other words, an 8 minute workout consisting of 8x20"/10" then pulling at least 3 heavy singles in the remaining 4 minutes. Result: 927m, 605kg I started out too fast on the erg, never done this before. Reps were 120m-120-120-120-115-113-109-110 IIRC. It really catches up to you after 5 reps I found. For deadlifts I did 180kg just to get on the board, then 200, 200, 205. Goal was 900m+ and 600kg+ so I'm happy. Then I tried some cleans and jerks with the Fat Gripz. Haven't got the hang of continental cleans at all.  I managed a decent rep at 80kg, but overall wasn't happy. That 100kg axle a month from now isn't looking too good. I did manage to bruise my belly real nice, pinching the skin above my belt. Could it be easier with an actual fat bar? | ||
| macroth | | ... | 23-04-2012 @ 13:59 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 1 Back to business. Squats 91x5, 105x5, 119x10 Assistance work: Overhead squat 40kg 5x10 Walking lunges (24kg KB racked on either right or left side): 3x(8 R, 8 L) Continental cleans, the day after: [IMG]http://img687.imageshack.us/img687/3584/photo0184a.jpg[/IMG]  | ||
| macroth | | ... | 24-04-2012 @ 13:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 1 CGBP 60x5, 65x5, 72.5x10 (brain fart: should have been 55 and 62.5 for the first two sets :roll: ) Assistance work: Barbell reverse curl + press (with Fat Gripz): 27kg 5x10 Kroc rows 40kg: 1x30R, 1x30L Too light, but that's all they've got in this gym. Only one set to avoid completely destroying my arms. Maybe next week I'll add the FGripz or find a way to strap on an extra 10kg. 1k erg as a cool-down | ||
| macroth | | ... | 26-04-2012 @ 09:16 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | CMAR workout 3 Row 500m "Burpee clean" 1250 kg (push-up on the barbell + power clean, choose weight and reps to add up to 1250kg) Time: 3:39 Did the 500m in 1:29.x, then 20x62.5kg burpee cleans. The cleans are best described as ugly muscle-cleans. Slowed down quite a bit at the end. If I could do it again, I might take an even lighter weight, 60kg or 55 and try to bust out the reps faster. Not sure if it would really make a difference. | ||
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