GTG 32kg P Presses most of the day - maybe 8 or 9 singles
3 x 3 MP 24kgs and 2 x 1 P Presses 32kgs
Left shoulder still feels real beat up. Have been doing Super Joints every morning for a week or so now, but I reckon I need quite a few reps to sort out the nagging little issues I have with my shoulders.
None-the-less, back to ROP program Monday for 6 weeks. My goals are to hit 250 1 handed swings in under 10 mins and get 5 L/R Clean and Presses 32kgs by the end of this cycle. If my shoulders feel like they aren't going to make it through the cycle then I will probably just switch to GTG everyday with 32 and see how I get on.
Warrior Diet is working out well for me so far - I'm not one of these who runs to the scales every morning but I'll weight myself in another week or two and post the results. It seems like something I could stick to for a long time.
(Oh, and my legs are STILL killing me!!)
Friday 29 February 2008
Wednesday 27 February 2008
CrossFit Craic
660m Run
(I'm adding 10m on due to having to run up the steps to my house and through the house haha)
50 Air Squats
30 Burpees
5 rounds in 49mins 52
Killer on the legs - I don't think that there's any single muscle that isn't cramping and I'll no doubt be walking like John Wayne tomorrow.
I hate burpees too Martin, my adductors always cramp up doing them and then I had to follow those with the first 100m or so of the run up a steep climb. Serious test of will power for me, and I always laugh after at the mindgames I have to play while I do stuff like this.
(I'm adding 10m on due to having to run up the steps to my house and through the house haha)
50 Air Squats
30 Burpees
5 rounds in 49mins 52
Killer on the legs - I don't think that there's any single muscle that isn't cramping and I'll no doubt be walking like John Wayne tomorrow.
I hate burpees too Martin, my adductors always cramp up doing them and then I had to follow those with the first 100m or so of the run up a steep climb. Serious test of will power for me, and I always laugh after at the mindgames I have to play while I do stuff like this.
Tuesday 26 February 2008
Simplicity
10 sets of 20 on the minute for a total of 200 in around 9 mins 30
Right wrist felt ok - will do a few presses with the 24 tomorrow night to make sure it feels good.
Ate very little during the day today again - some fruit, veg juice drink and green tea. Felt very alert and not even hungry at all.....til now!!! Was very happy to do that work on so little, usually don't fair well without heaps of carbs. Now its TIME TO EAT though ;)
Right wrist felt ok - will do a few presses with the 24 tomorrow night to make sure it feels good.
Ate very little during the day today again - some fruit, veg juice drink and green tea. Felt very alert and not even hungry at all.....til now!!! Was very happy to do that work on so little, usually don't fair well without heaps of carbs. Now its TIME TO EAT though ;)
Monday 25 February 2008
Balancing of the scales
Stepped on the scales the other day for the first time since I recorded my weight in this blog. I knew I was heavier as I've been eating like a horse....binging on biscuits at times if I'm honest (man I love biscuits). I wasn't however expecting to weight in at my heaviest ever - a whopping 15st 7lbs or 217lbs.
Even though I'm carrying a lot more weight I think a fair bit of it must be muscle as haven't triggered the major sign that tells me it's time to cut back - excessive belly bouncing when I run down stairs :)
Never-the-less its a sickening amount of weight to be carrying and certainly not in tune with my goals. Goes to prove a simple peice of advice I've been seeing over and over on DD lately - You can't out condition the dinner table.
Back to training tomorrow but I've been rereading the Warrior Diet last couple of days and I think that it actually makes a lot more sense to me on my 2nd read. The first time I read it I dismissed it out of hand. I've tried lots of "diets" in my time and lost weight on all of them. What I'm after though is a simple set of guidelines that I can follow more or less for life and keep weight off indefinitely.
Started it today, so I will begin to record how I'm going with it on this blog as well as my quest for the ROP.
Even though I'm carrying a lot more weight I think a fair bit of it must be muscle as haven't triggered the major sign that tells me it's time to cut back - excessive belly bouncing when I run down stairs :)
Never-the-less its a sickening amount of weight to be carrying and certainly not in tune with my goals. Goes to prove a simple peice of advice I've been seeing over and over on DD lately - You can't out condition the dinner table.
Back to training tomorrow but I've been rereading the Warrior Diet last couple of days and I think that it actually makes a lot more sense to me on my 2nd read. The first time I read it I dismissed it out of hand. I've tried lots of "diets" in my time and lost weight on all of them. What I'm after though is a simple set of guidelines that I can follow more or less for life and keep weight off indefinitely.
Started it today, so I will begin to record how I'm going with it on this blog as well as my quest for the ROP.
Thursday 21 February 2008
A series of unfortunate events!!
Vo2 Max: 36 sec snatching 36 sec rest alternating arms after each set- cadence 19 reps per arm
10 sets 19, 2 sets 12 - total of 214.
Hurt my right wrist, feels like I tweeked a tendon or something, on set of 12. Finished up with 12 on the other side. I can't help feeling that this is to do with the levering I've been doing with the sledge - too much I think. I've been thinking that the sledge is a little to unscientific and I could do with something I could measure and progress with a bit more gradually. I think I have just the thing when I'm mended.
So with wrist injured I still felt the need to do a bit more work so I decided to do a few laps around the block - its probably around 400m per lap. Nearing the end of my slow second lap I got a knot in each of my calves - feels worse than the wrist. Definitely not what I had planned for the session but there you go - sometimes you just gotta roll with it.
10 sets 19, 2 sets 12 - total of 214.
Hurt my right wrist, feels like I tweeked a tendon or something, on set of 12. Finished up with 12 on the other side. I can't help feeling that this is to do with the levering I've been doing with the sledge - too much I think. I've been thinking that the sledge is a little to unscientific and I could do with something I could measure and progress with a bit more gradually. I think I have just the thing when I'm mended.
So with wrist injured I still felt the need to do a bit more work so I decided to do a few laps around the block - its probably around 400m per lap. Nearing the end of my slow second lap I got a knot in each of my calves - feels worse than the wrist. Definitely not what I had planned for the session but there you go - sometimes you just gotta roll with it.
Tuesday 19 February 2008
Look - no hands!!! Well.....one hand.
13 mins ManMakers - 1 Handed Swings/skipping alternating on the minute.
7 x 30 (15 L/R) 24kgs 1 Handed Swings during this for a total of 210.
Once I picked up the bell on each swing set I didn't put it down til I had done 30. These felt a bit alien to me and I felt it most in my hamstrings and lungs. My grip was good, while it didn't burn as much as 2 handed and VO2 Max days, there was more chance of it just flying out of my hand behind me when I loaded up for another swing. I hope that makes sense. Certainly got the ability to knock it up in reps too - try 17 L/R next time
Overall very happy with this session - I feel that I am making great headway into the mini goals I set myself on the road to SSST.
7 x 30 (15 L/R) 24kgs 1 Handed Swings during this for a total of 210.
Once I picked up the bell on each swing set I didn't put it down til I had done 30. These felt a bit alien to me and I felt it most in my hamstrings and lungs. My grip was good, while it didn't burn as much as 2 handed and VO2 Max days, there was more chance of it just flying out of my hand behind me when I loaded up for another swing. I hope that makes sense. Certainly got the ability to knock it up in reps too - try 17 L/R next time
Overall very happy with this session - I feel that I am making great headway into the mini goals I set myself on the road to SSST.
Monday 18 February 2008
24 kgs MP 3x5 32kgs PP 10x1
Extensor work in sandbox
CoC Gripper (Trainer) 3 x 5 using towel between handles to make more difficult
Pinch grip wooden block 12.5kgs 3 x 20secs
Levering - Forward and back with sledgehammer 2 x 5
Wrist flexion with sledgehammer 2 x 5
No vodka red bulls this weekend Martin (mores the pitty) - had written a few blogs ago that I was finding 3 on 1 off a bit tiring so I was switching to program minimum parameters :) I think in truth I'm getting a bit bored with ETK...I really fancy doing a 3 month cycle of PTTP with fighter pull-ups and VO2 Max for my conditioning.
That said though, I'm going to do a few more weeks on my version of program minimum followed by a 6 week blast at ROP. Before the ROP cycle and at the end of it I'm going to do a SSST for kicks and giggles. 1Handed swings tomorrow night in my ManMakers, should be interesting, I'd like to get 15 each arm each minute.
Extensor work in sandbox
CoC Gripper (Trainer) 3 x 5 using towel between handles to make more difficult
Pinch grip wooden block 12.5kgs 3 x 20secs
Levering - Forward and back with sledgehammer 2 x 5
Wrist flexion with sledgehammer 2 x 5
No vodka red bulls this weekend Martin (mores the pitty) - had written a few blogs ago that I was finding 3 on 1 off a bit tiring so I was switching to program minimum parameters :) I think in truth I'm getting a bit bored with ETK...I really fancy doing a 3 month cycle of PTTP with fighter pull-ups and VO2 Max for my conditioning.
That said though, I'm going to do a few more weeks on my version of program minimum followed by a 6 week blast at ROP. Before the ROP cycle and at the end of it I'm going to do a SSST for kicks and giggles. 1Handed swings tomorrow night in my ManMakers, should be interesting, I'd like to get 15 each arm each minute.
Friday 15 February 2008
24 kgs MP 3x5 32kgs PP 5x1
Extensor work in sandbox
CoC Gripper (Trainer) 3 x 5
Pinch grip wooden block 11.25kgs 3 x 20secs
Levering - Forward and back with sledgehammer 2 x 5
Wrist flexion with sledgehammer 2 x 5 - hand positioning close to head to sledge
Seems to me that the best sessions I have are the ones where I really concentrate on getting and staying tight through exercises. Felt really strong throughout - and even MP the 32kg on my right side tonight for the 1st (of many). Really enjoyed the grip strength part again. Will try out the Brookfeild tip you gave me Martin to help close the gap to the Number 1. Also I could do with a tape measure to chart the progress of my sledgehammer drills :)
Extensor work in sandbox
CoC Gripper (Trainer) 3 x 5
Pinch grip wooden block 11.25kgs 3 x 20secs
Levering - Forward and back with sledgehammer 2 x 5
Wrist flexion with sledgehammer 2 x 5 - hand positioning close to head to sledge
Seems to me that the best sessions I have are the ones where I really concentrate on getting and staying tight through exercises. Felt really strong throughout - and even MP the 32kg on my right side tonight for the 1st (of many). Really enjoyed the grip strength part again. Will try out the Brookfeild tip you gave me Martin to help close the gap to the Number 1. Also I could do with a tape measure to chart the progress of my sledgehammer drills :)
Wednesday 13 February 2008
400+
Vo2 Max: 36 sec snatching 36 sec rest alternating arms after each set- cadence 17 reps per arm
24 sets - total of 408.
The thing I couldn't believe about this session was how easy it was. My forearms only really went on fire for the last 4-6 sets and I was completely in control of everything else including breathing. I could probably have got another couple of sets in.
My progress has been incredible so far - 3 months ago I was chuffed to pass SSST with 16kg, now I wasn't far off doing it back to back. I just need to work out how to do it with the heavy KBs.
24 sets - total of 408.
The thing I couldn't believe about this session was how easy it was. My forearms only really went on fire for the last 4-6 sets and I was completely in control of everything else including breathing. I could probably have got another couple of sets in.
My progress has been incredible so far - 3 months ago I was chuffed to pass SSST with 16kg, now I wasn't far off doing it back to back. I just need to work out how to do it with the heavy KBs.
My Gym
Been a while since I put any pics onto my blog so I thought it would be cool to get a few up of where I trained. The ones of me doing PRs are going to have to wait.
This is where the magic happens - ooooo it's like Cribs!!! - swing and snatch central. Plenty of room for the KB exercises and also to skip in another part. There's a pretty decent garden up to the left where I take the sledgehammer and tyre. Over that wall about 40 feet is a cliff down to the sea, so it isn't the most sheltered spot and it gets pretty rough out there at times. I've also got my chin up bar that I've had since I was about 20. It's got the bands on cos I'm a fat bastard who can't do anymore than 3 unaided reps....last time I tried :)
This is my gym where I'm currently only doing the grip stuff. There's a horseshoe on my door that I've got my eye on being able to bend in the future. Don't know if my Da would be happy about that but I suspect if I was able to bend it he'd be too scared to do anything about it!!
I have this idea now about hanging all the different spikes and bolts etc on the plywood board when I get into it - kinda like the CoCs are now. Not long after I had the idea I saw it on another site, I was raging he stole my idea!!
I guess I was optimistic when I got the chinning belt, I think I got the bands around the same time. It actually has mould on it now haha. The clear tub has sand in it, probably needs a little more, it's for extensor and grip work.
My courage corner - got the three bells, some extra weights, iron mind sand bag and the good old sledge and tyre. I did have some other sand bags til quite recently, but they rotted in this damp, leaky old hell hole. I shall have to get some more made up, I like working with sandbags for carrys and throws etc.
Finally - here's my pinch block set up. It's got a counter sunk nut at the top so it isn't in the way. Made it some time ago but I'm really going to start using it along with the sledge and grippers to build up a base level in my hands and wrists.
This grip stuff...well..has a grip on me at the minute. I'm not going to be completely seduced by it though until I hit my goal for this year....ROP.
This is where the magic happens - ooooo it's like Cribs!!! - swing and snatch central. Plenty of room for the KB exercises and also to skip in another part. There's a pretty decent garden up to the left where I take the sledgehammer and tyre. Over that wall about 40 feet is a cliff down to the sea, so it isn't the most sheltered spot and it gets pretty rough out there at times. I've also got my chin up bar that I've had since I was about 20. It's got the bands on cos I'm a fat bastard who can't do anymore than 3 unaided reps....last time I tried :)
This is my gym where I'm currently only doing the grip stuff. There's a horseshoe on my door that I've got my eye on being able to bend in the future. Don't know if my Da would be happy about that but I suspect if I was able to bend it he'd be too scared to do anything about it!!
I have this idea now about hanging all the different spikes and bolts etc on the plywood board when I get into it - kinda like the CoCs are now. Not long after I had the idea I saw it on another site, I was raging he stole my idea!!I guess I was optimistic when I got the chinning belt, I think I got the bands around the same time. It actually has mould on it now haha. The clear tub has sand in it, probably needs a little more, it's for extensor and grip work.
My courage corner - got the three bells, some extra weights, iron mind sand bag and the good old sledge and tyre. I did have some other sand bags til quite recently, but they rotted in this damp, leaky old hell hole. I shall have to get some more made up, I like working with sandbags for carrys and throws etc.
Finally - here's my pinch block set up. It's got a counter sunk nut at the top so it isn't in the way. Made it some time ago but I'm really going to start using it along with the sledge and grippers to build up a base level in my hands and wrists.This grip stuff...well..has a grip on me at the minute. I'm not going to be completely seduced by it though until I hit my goal for this year....ROP.
Tuesday 12 February 2008
Grip fun!!
24 kgs MP 3x5 32kgs PP 2x1
CoC Gripper (Trainer) 3 x 5
Pinch grip wooden block 10kgs 3 x 20secs
Levering - Forward and back with sledgehammer 2 x 5
Turnovers with sledgehammer 2 x 5 - hand positioning very close to head to sledge
Bit of a mixed bag tonight. Again heart just didn't seem to be in it, strict MPs were ok but the PPs were ugly. Stopped after 2 because again really my head was in the wrong place. Maybe I'm trying too much, switching to program minimum format with 2 conditioning and 2 pressing session per week....after snatch night tomorrow night ;)
Now the grip work was a bit of a breath of fresh air. Really I'm only gauging a lot of the stuff here, I can already see that the CoC Trainer is too easy, Number 1 too hard (KB deja vu). I have one other addition to add to this little routine which is a container of sand to work extensors and crushing. Hopefully it will fatigue the hands so that I get a better workout with the trainer coc.
Pinch grip is with about a 3" wooden block which has a bolt through it with a chain on the end. Obviously then I loop the chain through the standard weights I have. The "turnovers" are with my arm parallel to the ground and I'm turning my wrist clockwise as far as it will go then back again anti-clockwise. I don't know the correct name for this movement.
I have pretty much decided that I want to try my hand at bending after I do the ROP (and not before!!) so I want to make sure I'm ready to get started, and of course this can't hurt with improving grip for snatches.
CoC Gripper (Trainer) 3 x 5
Pinch grip wooden block 10kgs 3 x 20secs
Levering - Forward and back with sledgehammer 2 x 5
Turnovers with sledgehammer 2 x 5 - hand positioning very close to head to sledge
Bit of a mixed bag tonight. Again heart just didn't seem to be in it, strict MPs were ok but the PPs were ugly. Stopped after 2 because again really my head was in the wrong place. Maybe I'm trying too much, switching to program minimum format with 2 conditioning and 2 pressing session per week....after snatch night tomorrow night ;)
Now the grip work was a bit of a breath of fresh air. Really I'm only gauging a lot of the stuff here, I can already see that the CoC Trainer is too easy, Number 1 too hard (KB deja vu). I have one other addition to add to this little routine which is a container of sand to work extensors and crushing. Hopefully it will fatigue the hands so that I get a better workout with the trainer coc.
Pinch grip is with about a 3" wooden block which has a bolt through it with a chain on the end. Obviously then I loop the chain through the standard weights I have. The "turnovers" are with my arm parallel to the ground and I'm turning my wrist clockwise as far as it will go then back again anti-clockwise. I don't know the correct name for this movement.
I have pretty much decided that I want to try my hand at bending after I do the ROP (and not before!!) so I want to make sure I'm ready to get started, and of course this can't hurt with improving grip for snatches.
Monday 11 February 2008
Swing test....
24kg Swings x 125/5 mins.....crash and burn....
Was out to do 250 in 10 mins here. Even though I've taken an extra days rest, I was on the lash most of the weekend. It seems that drinking heaps of Guiness and vodka red bulls isn't conducive to high athletic performances....oh well!!
I felt rough before this, lethargic and sore head, but was hoping that I'd get into it once I got started. In truth my head just wasn't in the right place to try this tonight. I know that I'm close to this level anyway and rather than test again I am going to start introducing one handed swings to the Man Makers.
I also did a few snatches with the 24 just because I haven't done any in ages....felt heavy. And some levering with a sledge hammer. I have been totally inspired by Adam Glass on DD and also from a lot of articles I've been reading lately. I am going to start doing a lot more structured grip /forearm work along side this now.
Was out to do 250 in 10 mins here. Even though I've taken an extra days rest, I was on the lash most of the weekend. It seems that drinking heaps of Guiness and vodka red bulls isn't conducive to high athletic performances....oh well!!
I felt rough before this, lethargic and sore head, but was hoping that I'd get into it once I got started. In truth my head just wasn't in the right place to try this tonight. I know that I'm close to this level anyway and rather than test again I am going to start introducing one handed swings to the Man Makers.
I also did a few snatches with the 24 just because I haven't done any in ages....felt heavy. And some levering with a sledge hammer. I have been totally inspired by Adam Glass on DD and also from a lot of articles I've been reading lately. I am going to start doing a lot more structured grip /forearm work along side this now.
Friday 8 February 2008
Tested cadance - 6 mins of ever increasing snatches per minute until an all out final minute - managed 28. Use 60% of total for each set.
36 sec snatching 36 sec rest alternating arms after each set- cadence 17 reps per arm (thats right, I rounded down haha)
14 sets - total of 238.
Did 2 other sets which I haven't counted here of 12 L/R - didn't finish with the right so I did the same again on my left for symmetry. So what with these and the ones at the start I reckon I'll run close to 20 sets next time I try this. If I hit 20 @20 reps and have been swinging 1 handed for a while I'll have a crack at the SSST for a laugh soon after.
**Just a little aside here. My forearms were seriously pumped after this and solid too. I decided while I was waiting for my dinner to cook that I'd measure them quickly for a laugh. They were 13". I don't know why thinking about it now, but I wasn't too impressed and just went back to focusing on my dinner. I've just checked the measurement I took when I started this blog - 11.5". Must be why I try not to bend my arms too much when I've got my jacket on now haha.
36 sec snatching 36 sec rest alternating arms after each set- cadence 17 reps per arm (thats right, I rounded down haha)
14 sets - total of 238.
Did 2 other sets which I haven't counted here of 12 L/R - didn't finish with the right so I did the same again on my left for symmetry. So what with these and the ones at the start I reckon I'll run close to 20 sets next time I try this. If I hit 20 @20 reps and have been swinging 1 handed for a while I'll have a crack at the SSST for a laugh soon after.
**Just a little aside here. My forearms were seriously pumped after this and solid too. I decided while I was waiting for my dinner to cook that I'd measure them quickly for a laugh. They were 13". I don't know why thinking about it now, but I wasn't too impressed and just went back to focusing on my dinner. I've just checked the measurement I took when I started this blog - 11.5". Must be why I try not to bend my arms too much when I've got my jacket on now haha.
Thursday 7 February 2008
TGUs 6 each side with 24kgs
Push presses 7 x1 with 32kgs
Felt quite easy, was really concentrating on getting and staying tight - just realised that I've been missing a trick. Should have had the gripper in opposite hand when doing the Push Presses.
Working from home again at present - so I might do a little extra homework and GTG some pressing throughout the day. I reckon I'm coming along nicely with conditioning, but that the pressing will be the tough side of it for me.
Push presses 7 x1 with 32kgs
Felt quite easy, was really concentrating on getting and staying tight - just realised that I've been missing a trick. Should have had the gripper in opposite hand when doing the Push Presses.
Working from home again at present - so I might do a little extra homework and GTG some pressing throughout the day. I reckon I'm coming along nicely with conditioning, but that the pressing will be the tough side of it for me.
Wednesday 6 February 2008
15 mins ManMakers - Swings/quick walk alternating on the minute.
5 x 38 + 3 x 30 swings during this for a total of 270.
Good session. My skipping rope broke (again, man I go through a lot of those) so I just paced, prowled and growled inbetween swings tonight. Very happy with the number - next time out I'm going to see if I can do 25 2 handed swings on the min for 10. That will take me to the 250 in 10 I was looking for and then I will start adding in 1 handed swings with the 24kg.
5 x 38 + 3 x 30 swings during this for a total of 270.
Good session. My skipping rope broke (again, man I go through a lot of those) so I just paced, prowled and growled inbetween swings tonight. Very happy with the number - next time out I'm going to see if I can do 25 2 handed swings on the min for 10. That will take me to the 250 in 10 I was looking for and then I will start adding in 1 handed swings with the 24kg.
Monday 4 February 2008
300
36 sec snatching 36 sec rest alternating arms after each set- cadence 15 reps per arm
20 sets - total of 300.
Yeehar - well chuffed with this!! Didn't think I would make 16 sets never mind 20 early on. Last sets on either arm were especially ugly as I struggled to keep hold of the KB indoors.
Will have to take a look to see if I should keep going with more sets, up the cadence, which I feel I could do or possibly switch to the 15:15 protocol. I've read that 36:36 taxes the grip and 15:15 the lungs, it's the grip I need to work so I shall keep that in mind as I proceed.
20 sets - total of 300.
Yeehar - well chuffed with this!! Didn't think I would make 16 sets never mind 20 early on. Last sets on either arm were especially ugly as I struggled to keep hold of the KB indoors.
Will have to take a look to see if I should keep going with more sets, up the cadence, which I feel I could do or possibly switch to the 15:15 protocol. I've read that 36:36 taxes the grip and 15:15 the lungs, it's the grip I need to work so I shall keep that in mind as I proceed.
Sunday 3 February 2008
Saturday 2 February 2008
Old Red Eyes is back!
14 mins ManMakers - Swings/Skipping alternating on the minute.
Ranged from 37 - 30 swings x 7 during this for a total of 224.
I skipped last nights work out as I was on the lash. Wasn't at my best but the fact that I went for longer and didn't get many more reps than before was down to the gymboss "keeping me honest".
I definitely didn't have as long skipping as before - so I was obviously over the 1 minute giving my hands longer to recover so I was able to keep doing sets of 40 swings. Tonight the hands were struggling early and I really had to fight my mind to keep going for the minute.
Good session though - feel better than when I started now :)
Ranged from 37 - 30 swings x 7 during this for a total of 224.
I skipped last nights work out as I was on the lash. Wasn't at my best but the fact that I went for longer and didn't get many more reps than before was down to the gymboss "keeping me honest".
I definitely didn't have as long skipping as before - so I was obviously over the 1 minute giving my hands longer to recover so I was able to keep doing sets of 40 swings. Tonight the hands were struggling early and I really had to fight my mind to keep going for the minute.
Good session though - feel better than when I started now :)
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