What training are you doing/have you done today? Vol.2

[ORD]

Animal said:

Warm-up using 8kg kettlebells
bicep curl x 6
clean x 6
thruster x 6
overhead squat x 6
pushup x 6
shoulder press x 6
(3 rounds)

Z-press (seated shoulder press) with empty bar
10 minutes for max reps

Air squat 10 minutes for max reps

Pullup ladder 1-6 reps, 5 rounds

10 pushups/10-sec rest, 10 rounds

Impressive on the press ups. Not sure I could do that!

[Animal]

ORD said:

Impressive on the press ups. Not sure I could do that!

Thanks! I had to snatch a few seconds rest here and there after the 6th round, but the pullup ladder was much more difficult. I haven't really done any back training in a few months and so I'm really weak in that area.

[Halb]

Animal said:

Warm-up using 8kg kettlebells
bicep curl x 6
clean x 6
thruster x 6
overhead squat x 6
pushup x 6
shoulder press x 6
(3 rounds)

Z-press (seated shoulder press) with empty bar
10 minutes for max reps

Air squat 10 minutes for max reps

Pullup ladder 1-6 reps, 5 rounds

10 pushups/10-sec rest, 10 rounds

How does the ladder work?

[clonmult]

ORD said:

Animal said:

Warm-up using 12kg kettlebells
bicep curl x 6
clean x 6
thruster x 6
overhead squat x 6
pushup x 6
shoulder press x 6
(3 rounds)

Z-press (seated shoulder press) with empty bar
10 minutes for max reps

500m row all-out (target to beat 1min 30 sec)
1 min 48 sec. I completely blew up half-way and barely finished!

1 min 30 is bloody fast! No wonder you blew up. Back when I rowed a lot, I considered anything below 1 min 40 to be a decent effort. I am tempted to try a 500m this evening now. I think I can pull a fast 250m, but I'll struggle after 45 seconds or so.

Rowing pace is all relative; I know plenty of people who would view a 1:30 500m as a warm up. I recently PB'd on the minute (1:26 pace), but subsequent attempts at the 500m have involved me blowing up at 250m. Lot of training required ... I should be good for around 1:27 for the 500m.

But my focus for the moment is running. Which I hate - a week in, broke a toe after my first training run, then a few days rest and was back on the treadmill yesterday. But its a charity related thing, my partners son has chronic cystic fibrosis, and there are a few events coming up and I'll be running for CF, so sod the pain.

[Halb]

clonmult said:

Rowing pace is all relative; I know plenty of people who would view a 1:30 500m as a warm up. I recently PB'd on the minute (1:26 pace), but subsequent attempts at the 500m have involved me blowing up at 250m. Lot of training required ... I should be good for around 1:27 for the 500m.

Yes, but that's like Usain Bolt saying he knows lots of people who can run 100m in 11 seconds or under. For the vast majority, it's a damn fast time.

[clonmult]

Halb said:

clonmult said:

Rowing pace is all relative; I know plenty of people who would view a 1:30 500m as a warm up. I recently PB'd on the minute (1:26 pace), but subsequent attempts at the 500m have involved me blowing up at 250m. Lot of training required ... I should be good for around 1:27 for the 500m.

Yes, but that's like Usain Bolt saying he knows lots of people who can run 100m in 11 seconds or under. For the vast majority, it's a damn fast time.

Willing to bet that with technique changes that 1:48 would tumble to low 1:40s. For many rowing technique is poor; barely any gym staff understand the erg, they don't teach good technique (I've seen many who teach outright bad technique). And the best technique for the 500 is slightly different to a 1k or 2k.

[ORD]

Decided to do a heavy squat and heavy bench workout given that I am working out only twice in a 10 day period.

Squat:
130kg x 4 (PB - never lifted 130 for even 1 rep)
Immediately stripped off weight and did 2 reps at 120, 5 reps at 100 and 15 reps at 60.

Bench:
5 x 90kg, 100kg (good pauses)
3 x 107.5kg (hard last rep & not great pauses)
Dropped weight to 80kg and got 10 paused reps.

Chin ups (30); lat pull downs & triceps.

I looked at my back in the mirror yesterday and I have basically no lower lats. No width at all. Deadlifts and chins have given me a thick and strong back, but it's not terribly aesthetic.

I'm going to do some lat pull downs for a few weeks and try to get my lower lats to engage a bit more. Upper back is strong; lower back is strong; middle is along for the ride!

[Halb]

clonmult said:

Willing to bet that with technique changes that 1:48 would tumble to low 1:40s. For many rowing technique is poor; barely any gym staff understand the erg, they don't teach good technique (I've seen many who teach outright bad technique). And the best technique for the 500 is slightly different to a 1k or 2k.

Well I wouldn't bet against you (or any of the other names I know from the rowing thread) so...
Anyhoo, most ppl I see on the rower in my gym are awful.
I fancy a crack at 500. From checking the wiki, I am a lot lighter than I was when I last played with rowing (over 10kg), but I wouldn't mind guessing that my tank has shrank as I an an unbelievable tank years ago.
What should I do for a good 500 time?

---

Today, a lil 4.5k run. I actually attempted to run quick this time, since my strava told me that I was 2nd in this particular run from TUesday, coming 30 seconds after a run from over two years ago, when I recall I was 'on it' and ran my 10k in 51mins at 110kg+ with a wobbly ankle. Really surprised as it was my third run since Xmas. SO I tried and I smashed it, took almost a minute off my time from Tuesday, and this is post a hard shift last night and my strength circuit on Weds (lots of squats/lunges/deads). Annoyingly even though it's the same run, Strava dropped some distance and so even though my time was 10 seconds under the time from 2015, the amended distance on STrava still didn't give me a gold cup...bugger...but it is encouraging for my 10k. I am now hoping for a sub 55 time!

[Jamie VTS]

Finished my seeding workouts for my first Crossfit (runs and hides) competition.

Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14

6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps

3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80

Max snatch: 60
Max overhead squat: 60

Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2

[Halb]

Jamie VTS said:

Finished my seeding workouts for my first Crossfit (runs and hides) competition.

Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14

6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps

3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80

Max snatch: 60
Max overhead squat: 60

Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2

Ace!
What's a cal row?
That overhead squat looks good! Good weight. I'm not even sure I could snatch 60kg right now! I'm gonna look at snatches when I redo my regimen post 10k.

[Jamie VTS]

Halb said:

Jamie VTS said:

Finished my seeding workouts for my first Crossfit (runs and hides) competition.

Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14

6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps

3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80

Max snatch: 60
Max overhead squat: 60

Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2

Ace!
What's a cal row?
That overhead squat looks good! Good weight. I'm not even sure I could snatch 60kg right now! I'm gonna look at snatches when I redo my regimen post 10k.

20 calorie row. Row 20 calories as quick as possible.

Thanks, strangely the snatch and overhead squat are the two weakest seeding scores! I find the flexibility and balance for snatches tough!

[chris watton]

I don't think I'll ever be able to Snatch


Today:

Squats - 1x12, 7x5 and 2x1 rep plus 1 x drop set of 9 reps

Bench Press - 1x12, 6x5 and 2x2-1 rep plus 1 x drop set of 12 reps

High Pull - 6x12-3 reps (up to 80kg today)!
Power Clean - 8x2 reps

BB BOR (Reverse Grip) - 4x12-8 reps
Weighted Wide Grip Pull Ups (neck to bar) - 5x6-5 reps
Seated Pulley Row - 4x12-9 reps

Face Pulls - 4x12-10 reps

[clonmult]

Halb said:

clonmult said:

Willing to bet that with technique changes that 1:48 would tumble to low 1:40s. For many rowing technique is poor; barely any gym staff understand the erg, they don't teach good technique (I've seen many who teach outright bad technique). And the best technique for the 500 is slightly different to a 1k or 2k.

Well I wouldn't bet against you (or any of the other names I know from the rowing thread) so...
Anyhoo, most ppl I see on the rower in my gym are awful.
I fancy a crack at 500. From checking the wiki, I am a lot lighter than I was when I last played with rowing (over 10kg), but I wouldn't mind guessing that my tank has shrank as I an an unbelievable tank years ago.
What should I do for a good 500 time?

---

Today, a lil 4.5k run. I actually attempted to run quick this time, since my strava told me that I was 2nd in this particular run from TUesday, coming 30 seconds after a run from over two years ago, when I recall I was 'on it' and ran my 10k in 51mins at 110kg+ with a wobbly ankle. Really surprised as it was my third run since Xmas. SO I tried and I smashed it, took almost a minute off my time from Tuesday, and this is post a hard shift last night and my strength circuit on Weds (lots of squats/lunges/deads). Annoyingly even though it's the same run, Strava dropped some distance and so even though my time was 10 seconds under the time from 2015, the amended distance on STrava still didn't give me a gold cup...bugger...but it is encouraging for my 10k. I am now hoping for a sub 55 time!

Try a few intervals first to get a feel for your pacing - just do some 100s, maybe 200s. Play it by ear. At the moment I only seem to do any good when my partner is training with me.

The transition to running from rowing is hateful. And the idea of going from no running at all to a sub 25 minute 5k is looking mildly ridiculous, but only have to knock 5 minutes off - my first run outdoors last friday was 5.5k in 34 minutes.

Yesterday and today - both days started off in the gym, 6k maffetone cap row, then intervals running - 970m at faster than race pace, then walk slowly for 100m, rinse, repeat several times. Lunchtime session was a fairly full on (but slow) 5k row followed by more interval running.

My legs are now fooked.

sub 55 minutes for 10k is pretty good, and I'm guessing that you're around 100kg right now - thats about the same weight as me. Reckon I could do with losing a few kg before the run, it'll make it a little less hard on the joints.

[Johnny]

I just ordered these



Do they say 'don't fking talk to me' loudly enough?

[chris watton]

Today, after a spirited drive to the commercial gym in Gloucester...

Bench Press - 8x12-3 reps
DB cross-bench Pullovers -4x12-8 reps
Cable Crossover - 5x14-8 reps
Chest Dips-4x30-12 reps

BB Clean and Press - 5x5 and 5x1 singles

Wide grip Pull Ups - 4x10-7 reps
T-Bar Row - 4x12-8 reps
Seated Pulley Row - 4x18-12 reps

And a few sets of machine stuff..

[ORD]

Weekend of hardcore eating. May need, contrary to usual practices, to do some cardio and lose all this new fat.

[J4CKO]

Weaning myself off the machines, did a chest workout, so much better than the pec dec, flys, overhead press, bench press, decline bench press etc, basically completely changing what I do in the gym, think I may be a bit sore tomorrow.

[J4CKO]

Johnny said:

I just ordered these



Do they say 'don't fking talk to me' loudly enough?

Yeah, but are they not a bit warm ?

[Johnny]

J4CKO said:

Johnny said:

I just ordered these



Do they say 'don't fking talk to me' loudly enough?

Yeah, but are they not a bit warm ?

Possibly. Not trained with them yet as was with a mate today. Had them on a fair bit at home yesterday and all was well. Will find out tomorrow...

Today:

Lazy ish dead session up to 160kg

Smith Shrugs 5x10@100kg
Shoulders press Machine 5x15@30kg

[Animal]

Halb said:

How does the ladder work?

1 rep
rest 5-10 sec
2 reps
rest 5-10 sec
3 reps
rest 5-10 sec
4 reps
rest 5-10 sec
5 reps
rest 5-10 sec
6 reps
rest 5-10 sec
That's 1 round