mrbeige's take two log
Users viewing topic: & 1 Guest
12345678910 ... ... 2728293031323334353637
| mrbeige |  | ... | 10-10-2013 @ 22:41 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 10th October 2013 531 1s week... Limber 11 Deadlift: (2mins rest) warm-up Barx20, 60x10, 100x5, 140x3 152.5x5 172.5x3 Belt on 192.5x8 rep PB Bench Press: (2mins rest) warm-up Barx20, 40x10, 60x5 70x3 (5xBW pull-ups) 80x12 rep PB Inverted press-ups (BW Rows): (60-75secs rest) 10, 10, 10 Stretching n shizzle Short on time tonight, so did the minimum. Reckon there was maybe one more pull at 192.5, but didn't go for it. Benching was pretty good. Got a vid of them for the first time. That is all. | ||
| fctilidie | | ... | 10-10-2013 @ 22:58 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Strong session matey | ||
| mrbeige | | ... | 10-10-2013 @ 23:24 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | fctilidie said:Strong session matey Cheers bud. Normally do a bit more work than that, but off on holiday on Sunday, so had some s**t to sort out! | ||
| Oxman | | ... | 11-10-2013 @ 08:48 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Very nice Stu, been a good training week matey  | ||
| mrbeige | | ... | 11-10-2013 @ 14:47 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Oxman said:Very nice Stu, been a good training week matey Cheers dude, been pretty good this week. Just smashed another circuits session this lunchtime with the boys as well. My legs do feel like they have mild shin splints, but I have a week off in Cyprus next week, so a bit of R&R is on the cards  | ||
| mrbeige | | ... | 06-11-2013 @ 08:26 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 28th October: run/circuits 3km, 45mins 30th October: Run 5km, 28mins 1st November: run/circuits 3km, 45mins 4th November: run/circuits 3km, 45mins 5th November 531: 5s week, Wave 3, squat and OHP Back Squat: (warm-up) Barx10, Barx10, 60x10, 85x5 105x5 122.5x5 132.5x11 (b0ll0cks, misloaded should have been 137.5) ----- 137.5x7 Front Squats and Pull-ups Superset Fronties 60x10, ruined so gave up Pull-ups 10 Pendlay Rows 60x10 60x10 60x10 OHP: (warm-up) Barx10, Banded External Rotationsx10, 30x10 42.5x5 50x5 55x8 Kettlebell circuit: 3 rounds 20x Single Arm Swings 20x Clean+Press (4x1C,5P) 20x Goblet Squats Stretching Summary Sh1te. That is all. | ||
| mrbeige | | ... | 20-11-2013 @ 20:56 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 8th November: run/circuits 3km, 45mins 9th November: Extra weights Beltless Back Squat: (warm-up) Barx20, 60x10, 90x5 100x10 120x5 140x3 Beltless Deadlift: (warm-up) Barx20, 60x10, 80x10 100x10 120x10 140x5 160x5 11th November: Run 5km 13th November: run/circuits 3km, 45mins 15th November: run/circuits 3km, 45mins 18th November: run/circuits 3km, 40mins 19th November Beltless Back Squat: (warm-up) Barx20, 60x10, 90x5 120x5x5 OHP: (warm-up) Barx20, Banded External Rotationsx10, 30x10, 40x5 50x5x5 Bent Over Rows: (warm-up) 50x10, 60x10 70x5x5 16kg Kettlebell WOD: 3 rounds, no rest 20x Single Arm Swings 20x Clean+Press (alternating) 20x Goblet Squats Time: 8mins19secs Stretching Summary Fuark, that kettlebell WOD nearly killed me! Squats and OHP were solid, the OHP and rows felt easy, which was surprising. All the other trainign has been going well. Knees not loving all the running particularly though, but I have a Half Marathon to do on the 14th December, so need to crack on! Have a session booked in with the McLaren Sports Physio, for a sports massage on my legs on Friday. Same girl who looks after Jenson Button and Sergio Perez, and I've heard she's very good. I think it's gonna hurt.....a lot! That is all. | ||
| mrbeige | | ... | 20-11-2013 @ 21:00 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Almost forgot today's efforts... 6km run - 30mins 25secs That was proper hard today. Legs were really tired from the squats last night, they were gone after the first km. Required a great deal of mind over matter to keep running. And it was an epic time! | ||
| mrbeige | | ... | 23-11-2013 @ 16:07 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 22nd November: run/circuits 3km, 40mins 23rd November Beltless Deadlift: (warm-up) Barx20, 60x10, 100x5, 140x5 160x5 180x5 190x3 Bench: (warm-up) Barx30, 40x15, 60x5, 80x5 90x3x3 Pull-ups 5, 5, 5, 5 Bent Over Rows: (warm-up) 60x10 75x5x5 25kg Thick Handled DB WOD: 3 rounds, no rest 10x Snatch 10x Curlz 10x Clean+Press (alternating) Time: 10mins50secs Stretching Summary Nearly vomited after the DB circuit! Deadlifts and bench were steady enough, running tomorrow, so didn't want to push too hard on the deads particularly. Pull-ups and rows feeling stronger, which is good. That is all. | ||
| mrbeige | | ... | 29-11-2013 @ 07:42 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Had a bit of a s**t week. Wife was taken into hospital on Sunday with severe stomach cramps. She was in until Wednesday, and she has gallstones. She will have to go back in 4-6weeks to have her gallbladder removed. So have had to take time off work to look after our daughter. Next on Tuesday morning, I started to feel crap myself, with stomach cramps. Suddenly all hell broke loose in the toilet department. Not good. anyway had a lie down, and waited until the afternoon to go to see Carleena in hospital. On the way I started to feel nauseous. Got the the carpark at the hospital, and while waiting for the ticket to be dispensed at the barrier, my mouth started watering like crazy. Uh-oh, I knew what was coming..... Just about managed to hold it back and get to a parking spot. Quickest bit of reversing I've ever done; opened the car door and bleuuurgh!!! Anyway poped in to see Carleena in hosiptal and then went home. More chunks and toilet escapades. Not good. Rest of the day was a write off, Wednesday wasn't much better, but seem to be OK now. Missed my Monday circuits and Wednesday 5k run. Gutted. Wife is home now and feeling a bit better, so that's a good thing. I managed to train last night and will be doing lunchtime circuits today. Bought some rope on Saturday to tie some logs together in the forest for the team to do some log rowing as well, so will get that all important back work in. 29th November Beltless Back Squat: (warm-up) Barx20, 60x10, 100x5 130x5x5 Bent Over Rows: (warm-up) 60x10 77.5x5x5 OHP: (warm-up) Barx20, 30x10, 40x5 55x5x5 Stretching Summary Short one last night, no WOD. Was late home from work and wanted an early night, although I didn't really get one. Squats felt strong. used a couple of carpet tile to prop up my heels. Made ALL the difference on depth reached. Last few reps we proper paused and ass to heels! Overhead feeling really good too. All those diamond press-ups are paying off. That is all. | ||
| mrbeige | | ... | 04-12-2013 @ 07:37 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 3rd December 531 Deadlift: (warm-up) Barx20, 60x10, 100x5 135x5 (DOH) 155x5 (Mixed) 175x10 (belt on) 531 Bench: (warm-up) Barx30, 40x15 55x5 65x5 72.5x15 Single Leg Deadlift: (Running assistance) Barx5 (each leg) Barx5 (each leg) Barx5 (each leg) All done very slow and deliberate Superset of BOR and Bar press-ups Bent Over Rows: (warm-up) 60x10 80x5x5 Bar press-ups: 20, 20, 20, 11+2, 8+1 Stretching Summary Nice to get back to Wendlers. Deadlifts were steady enough. Might have managed another couple of grinders, but not going all out at the mo, as I need a healthy back for my running. Bench feels like it is flying though, I think I need to test my max after this cycle. Single leg deadlifts are in there to activate Glute medius, as that was looking like a weak point on the treadmill. Surprisingly tough they were. Superset at the end nearly had me crying. Total tricep and pec death on the press-ups! MASSIVE PUMP too! LOLz That is all. | ||
| mrbeige | | ... | 06-12-2013 @ 08:15 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 5th December 531 Back Squat: (warm-up) Barx20, 60x10 105x5 122.5x5 137.9x9 531 OHP: (warm-up) Barx15, Banded External Rotationsx15, 30x10, 40x5 47.5x5 55x5 60x7 Front squat supersetted with BW Dips: (60secs rest) Front Squat: 60x8 60x8 60x8 60x8 BW Dips: 10,10,10,10 Stretching Summary Nice session. Probably had another rep in me on the squats, but stopped all the same. Think I may have done 6 reps in the second set as well. Not sure, kinda lost my count. Overhead feeling good having adjusted my grip slightly wider. Fronties and dips for assistance and a bit of conditioning, might add some weight next time. Vid of the 137.5kg squats That is all. | ||
| mrbeige | | ... | 07-12-2013 @ 14:42 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Post Edited: 09.12.2013 @ 15:32 PM by mrbeige 7th December 10k road/trail run - 56mins, 55secs | ||
| mrbeige | | ... | 11-12-2013 @ 10:36 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 10th December 531 Back Squat: (warm-up) Barx20, 60x10, 100x5 112.5x3 130.5x3 145x12 PB 531 OHP: (warm-up) Barx15, Banded External Rotationsx15, 30x10, 40x3 50x3 57.5x3 65x5 PB ----- 70x1 70x1 75x1 75x1 75x1 total rep PB Pull-ups: (done in between OHP sets) 5,5,5,5,5,5,5,5 Front Squat: (90secs rest) 65x8 65x8 65x8 65x8 16kg KB Circuit (no rest, 4 rounds) 20 single arms swings 10 snatch (alternating) 10 goblet squats 10 Clean & Press (alternating) 10mins on the dot! Stretching Summary Awesome session. Squats felt good (see vid), not sure I had any left in the tank though. Still, that's 1 more rep than last time! Pleased. Overhead was also awesome, chuffed with the singles work too. Speed from the bottom is good, and triceps strenght must be on the up, as the last two were grinders. Front squats up by 5kgs. Bloody hard work if I'm honest. Not as hard as the circuit thought. Fuark, I was puffing after that. Had to stop a few times for 10 breaths or so. Sweating like a mo-fo. Knees not feeling great this morning though, might have over-done it. Will get on the IBU, ice and tiger balm LOL Vid of the 145kg squats... That is all. | ||
| mrbeige | | ... | 13-12-2013 @ 08:01 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 12th December 531 Deadlift: (warm-up) Barx20, Barx20, 60x10, 100x5, 130x5 147.5x3 (DOH) 170x3 (Mixed) 190x8 (belt on) 531 Bench: (warm-up) Barx30, 40x15, 50x10 60x3 67.5x3 77.5x13 ----- 90x1 100x1 105x1 =PB 107.5xF Superset of Thick Handle DB Snatch and BOR Snatch: 30x10 (alternating) 30x10 (alternating) 30x10 (alternating) Bent Over Rows: 60x10 60x10 60x10 Some Pull-ups/Chins Stretching Summary Not a bad session. Had a couple more in me on the deadlift, but didn't want to push it too hard, as I have a 20km run tomorrow. Last thing I want is back pump half way around! Benching was tough, I think my triceps might be a touch tired from Tuesday. I know my guns still ache now! LOL! Then finished off with snatching the thick-handled DB and supersetted with some rowing. Grip was starting to flag in the last set of snatches, which I've videod for your viewing pleasure! Got circuit training later [ ]Deadlift... Snatch and row! That is all. | ||
12345678910 ... ... 2728293031323334353637