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» A doctor's routine (Go to post)12-02-2015 @ 18:22 
Good man. 52 would be a good aim for me as well - my only other 10k time is 54:30
» A doctor's routine (Go to post)12-02-2015 @ 16:57
Just registered - you up for it?
» From B-Rex to T-Rex (Go to post)11-02-2015 @ 18:54 
Training Weds 11th Feb

Usually this is the deadlift session, but it's deload week on 5/3/1 and I couldn't be bothered to get the trap bar out for relatively light weights. Instead...

A1: KB swings
4 x 15 x 24kg

A2: Jungle Gym rows
4 x 8

B1: KB snatch
2 x 6/arm x 16kg

B2: More JG rows
2 x 8 with straps shortened slightly

C1: KB press
3 x 12/arm x 16kg

C2: Goblet squat
3 x 8 x 24kg
» From B-Rex to T-Rex (Go to post)10-02-2015 @ 18:34 
I gave up powerlifting because low bar back squats were giving me this weird nerve-type pain down both arms... I still can't do them properly. High bar back squats aren't entirely comfortable as I've since knackered my shoulders scrummaging. So safety bar lets me squat without having to get into that external rotation position for a normal back squat.

I'll keep practicing the snatches - they felt beautiful with 16kg but got a bit ragged with 20! Yours look mint.
» From B-Rex to T-Rex (Go to post)10-02-2015 @ 18:06 
Training run
4.15 miles in 39:39 (9:33 mins/mile)


Average HR 175bpm

A bit meh. I ran almost the same route as last Tuesday but with a bit extra - I thought the extra would have given me an extra half mile but it turned out pretty much exactly the same distance. My calves felt tight throughout and I had a bit of indigestion, so it was a slow one. Still, more miles under the belt, and my HR didn't go above 180 throughout.
» From B-Rex to T-Rex (Go to post)10-02-2015 @ 13:50 
Sub-50 would be sweet. At the moment it's all about the 5K (trying to get that under 26), will keep pushing the mileage up on my longer runs though. Aiming for 5 miles today.

Here's squats & snatches from Sunday - Boar your analysis of snatches would be appreciated:

» From B-Rex to T-Rex (Go to post)09-02-2015 @ 19:24 
I was 170-185 for most of it then 190+ when I pushed the pace at the end. I did a 10k in 2007 before I started powerlifting/got fat and did 54:30, so if I did another I'd want to aim to bosh that.
» From B-Rex to T-Rex (Go to post)08-02-2015 @ 17:58 
Training Sun 8th Feb

A1: Safety bar squat
4 x 5 x 90kg

A2: Jungle Gym rows
4 x 10

B1: KB snatch
6/arm x 16kg
2 x 6/arm x 24kg
6/arm x 16kg

B2: Jungle Gym push-ups
3 x 10
» From B-Rex to T-Rex (Go to post)07-02-2015 @ 10:01 
Post Edited: 07.02.2015 @ 11:20 AM by b_rex
Abingdon Parkrun 5km
Watch time 27:05 - 8:39 mins/mile average
Official time 27:03

Mile splits (Strava):

Avg HR 179bpm
Max HR 197bpm (at the end!)

My Garmin said new fastest mile time at the end with 8:22 - this also shows on Strava as a "best estimated 1 mile", so not sure what that's about. Strava also says I have a best estimated 5K at 26:52 but that can't be right as I started and stopped my watch at the stat/finish lines. Either Strava has got its GPS calculations wrong (most likely) or I ran a bit of extra distance somehow.

Also PBs for:
1K (4:52)
1/2 mile (3:50)

Pleased with this. First mile was brisk and would have been quicker but I got stuck behind a couple of slower runners on the narrow river trail for a minute or two. I suffered a bit between the 2km and 3km markers, then consciously backed off a bit between 3km and 4km to get my legs and lungs back under control. I upped the pace from the 4km marker and finished very strongly, including a flat-out sprint over the last 150m or so.

Here's my Strava pace graph - you can see where I got stuck behind the slower runners around 0.5 miles, where I backed off around 2.5 miles and then my strong finish:
» From B-Rex to T-Rex (Go to post)06-02-2015 @ 20:37 
Boar said:Do you do kettlebell snatches ? I'm a big fan of swings but snatches are double brutal !

Did them yesterday for the first time in that complexy thing. Will give them a go for higher reps on Sunday I think - they were fun!
» From B-Rex to T-Rex (Go to post)06-02-2015 @ 19:01 
Training Fri 6th Feb

A: Chin-ups
Done from barbell in highest setting of squat stands. Just about tolerable!
2 x 4 x BW

B1: Bench press
5/3/1 deload
5 x 60kg
5 x 70
5 x 80

B2: Bulgarian split squat
3 x 8/leg with 20kg weighted vest

C1: Barbell row from rack
4 x 8 x 52.5kg

C2: KB swing
3 x 15 x 24kg

Bish bash bosh.
» From B-Rex to T-Rex (Go to post)05-02-2015 @ 18:40 
Boar said:I used to love ross, i bought a book direct from him a while back and he wrote a nice message for me

How sweet! I know nothing about him, someone posted a link to this workout on another forum so I thought I'd give it a go!

and if i was to buy a 'special' bar , it would be a trap bar like that , superb !!

It's ace! This is the Strength Shop one. 35kg and built like a tank - it's a mini-workout just getting the bas***d out of the shed. If I had the space, I could use it do some awesome framers.
» From B-Rex to T-Rex (Go to post)05-02-2015 @ 18:07 
Ross Enamait's "Magic 50"
5 rounds with 1 minute rest of:
5 KB snatches per side with 16kg
5 KB swings per side with 20kg
10 burpees

Pretty easy. The burpees got my quads burning and I was breathing quite hard but this was way easier than the Evil 8. I took my HR the old-fashioned way (counted for 10 seconds and multipled by 6) after the final set and I was only in the 170s, 180 max. I'll try this again next week and either add weight or reduce rest (or both).
» From B-Rex to T-Rex (Go to post)04-02-2015 @ 19:43 
Post Edited: 05.02.2015 @ 18:07 PM by b_rex
Training Weds 4th Feb

A: Trap bar deadlift - high handles
5/3/1 week 3
5 x 135kg
3 x 155kg
8 x 175kg (belted)
Compared with 8 x 162.5kg last week. Guess I was phoning it in last week.

B1: More trap bar DL - high handles
2 x 5 x 135kg

B2: Jungle Gym rows
2 x 8

C1: More JG rows
3 x 8

C2: KB press
3 x 8/side x 20kg

C3: KB goblet squat
3 x 8 x 24kg

» 150kg x 3 floor press. 18inc set up (Go to post)04-02-2015 @ 09:58 
Post Edited: 04.02.2015 @ 09:59 AM by b_rex
I think ideally your elbows and triceps should touch the floor at the bottom. That's how I've always done them anyway. Strong work nonetheless Happy

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