View All Posts: macroth
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| » Kipping ftw! (Go to post) | 11-04-2012 @ 14:25 | ||
Already a classic.  If nothing else, CrossFit will have given the world a whole new category of interweb lulz. | |||
| » My video from Southern 105s BOOM (Go to post) | 11-04-2012 @ 09:18 | ||
| Well done. What happened on the FW? You thought time had run out and it hadn't? | |||
| » Weakman training log (Go to post) | 10-04-2012 @ 14:24 | ||
Post Edited: 10.04.2012 @ 14:24 PM by macroth feckingdoublepost | |||
| » Weakman training log (Go to post) | 10-04-2012 @ 14:22 | ||
| Cycle 1 Week 3 Squats 102kg x5 115 x3 129 x7 Front squats 45kg 5x10 Abs: Toes to bar x10, 2x16kg Kettlebell windmills x10 (5R/5L), T2B x10, WM x10, T2B x10 Squats felt solid, maybe a couple more reps there but I'd rather be cautious at this stage. 1RM calculator shows progress, that's all that matters. | |||
| » Macca's Log of Power! (Go to post) | 10-04-2012 @ 14:19 | ||
BigMacca said: All in all not bad since I haven't squatted or deadlifted over 200kg in 6 months (since my last comp) and I had knee surgery 7 weeks ago No kidding. Very well done.  | |||
| » Weakman training log (Go to post) | 10-04-2012 @ 13:46 | ||
Boar said:Sandbag shouldering is a superb conditioner ! Well, it got me heaving and puffing, but it was actually more like Max Effort than conditioning, it's not like I was repping it out.  Couldn't get a proper hold of the bugger.The guy Stuart who I went to the birc with is planning a 50 hour continuous row with one of his friends ! lol..I get bored after 5k ... The most continuous rowing I've done in the past 6 months is an hour, and that was mind-numbing. 50 hours, ye gods!  | |||
| » Weakman training log (Go to post) | 08-04-2012 @ 18:40 | ||
| Cycle 1 Week 2 Easter weekend fun Made myself a 60kg sandbag by stuffing four 15kg bags of wood pellet into a 90x50cm duffle bag. Some shouldering, squatting, carrying. Couldn't quite manhandle the thing overhead.  Also played around with an old millstone, weight unknown but hefty enough. I reckon I could have shouldered it and maybe more, but there was a rusty axle sticking through the middle. Figured I'd keep that away from my face. I was also instructed to make myself useful if I was going to break my back :-D , so I added a few flatstones to the terrace and raked the driveway. | |||
| » Weakman training log (Go to post) | 05-04-2012 @ 18:03 | ||
| Thanks. They're 5/3/1 percentages (so .7, .8 and.9 of 90% of 1RM) rounded to the nearest 2kg since the gym where I squat and DL has kilo plates. The gym where I bench has 1.25 plates so I round my bench numbers to the nearest 2.5. Got me a nice little spreadsheet off the web. Erging attracts more meatheads than other endurance sports, for obvious reasons. The bodybuilder was really massive. I don't know how much time he's spent on an erg, maybe he uses it for his cutting phase cardio. But really I think it's all those biceps curls that helped him most. | |||
| » Weakman training log (Go to post) | 05-04-2012 @ 13:57 | ||
Post Edited: 05.04.2012 @ 18:04 PM by macroth Cycle 1 Week 2Deadlifts 126x3 144x3 162x8 Good-mornings 40kg 5x10 DB rows 55kg 15L/14R, 15L/11R (turns out the DB handle is 5kg, not 2.5) Not sure why second R set was crap. Bringing the family over to my parent's for Easter. I'll load up a wheelbarrow or pull the car around or something for strongman training. | |||
| » High-rise training for an urban gentleman (Go to post) | 04-04-2012 @ 11:51 | ||
| You played at that Hawaiian Tropic place on 49th? I used to ride by every day coming home from work. Curtains and tinted windows, boo. | |||
| » Weakman training log (Go to post) | 03-04-2012 @ 14:04 | ||
| Cycle 1 Week 2 Warm-up 2k row CGBP 57.5kg x3 65kg x3 75kg x9 Pull-ups: 10 reps each wide grip, regular grip, neutral grip, chins, towel pull-ups. Last couple reps of each set were s**te, towel pull-ups were 4-4-2. I'll just keep pushing through until I can do 5x10 quality pull-ups, it's not too much to ask for crying out loud. Press: 27kg 5x10 500m row as a cool-down to stretch out the arms and shoulders a bit. | |||
| » Strengthshop Double Ply 'Thor' Elbow Sleeves (Go to post) | 02-04-2012 @ 15:02 | ||
| I've just started using the bumblebees for overhead stuff. Good support and nice and tight, so much so that they're a bit uncomfortable at the bottom of a press. | |||
| » Weakman training log (Go to post) | 02-04-2012 @ 14:51 | ||
Post Edited: 02.04.2012 @ 20:31 PM by macroth SundayCycle 1 Week 1 Events/conditioning 29 minutes of 20spm intervals on the erg for the March team challenge (yes, on April 1st... ) 10621m total including warm-up and cool-downBeen dealing with DOMS all week, that plus this session took its toll. Crappy lifting ensued. Worked up to the folling: Zercher lift 70kgx1. Doing the transition all wrong (bar way too close to hips, now I know better), almost had to bail. Zercher squat 80kgx3 Barbell push-press with FatGripz 80kgx1 (belt, elbow sleeves, wrist wraps) 1-arm dumbbell jerk with FatGripz 40kgx1 each arm (ditto) Rack pull from above knees + hold 200kgx1x3 (mixed grip) Testing out the sleeves and wraps. Felt solid but also a bit painful, like when you're breaking in a belt. It helps but it hurts. Peeved that I couldn't double overhand the 200kg, but I might have overdone it on the grip work last week. Today Cycle 1 Week 2 Squat 95kg x3, 108kg x3, 122kg x6 Front squat 40kg 5x10 Abs: 10 reps each knees to elbows, Saxon bend (20kg, 5 ea. side), toes to bar, windmills (16kg KB, 5 ea. side), toes to bar | |||
| » Weakman training log (Go to post) | 02-04-2012 @ 14:24 | ||
Boar said: what is most important in making a fat 2k rower ? some smaller guys who obviously arent massivly strong can do amazing times ... would the most important thing be stamina ? A 2k is mainly aerobic, so stamina, yes. Up to a certain point, you can compensate through power. This huge bodybuilder did 6:11.8 at BIRC, for example. And I would say I'm more biased towards strength than I was 10 years ago, yet I'm 10s faster over 2k as well. So different combinations of attributes can work reasonably well. The vertically challenged often need to compensate their short stroke length by increasing the stroke rate, but again a powerful short stroke can be better than a weak long stroke. (That's what she said.) oh, and that 120 log seems a tad out of reach , but if you can nail the block and get a nice time on the axle i think quite a few points can be gained Yeah, I'm not going to worry about the log too much. | |||
| » THE ZERCHER CLUB (Go to post) | 02-04-2012 @ 09:59 | ||
Wayne_Cowdrey said: Do you want these figures on the charts? They're de facto PB's so why not. You can fill out charts from the top, the middle, or the bottom after all. | |||