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What training are you doing/have done today?

What training are you doing/have done today?

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Lost_BMW

12,955 posts

101 months

Friday 5th October 2012
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Late, quick midnight crack at

100 pushups - rest pause style with short breathers in arms locked position between each batch as

45, 18, 11, 6, 8, 6, 6

single arm lateral raises, standing and v. strict with 2 x 5kg hex plates x 100 per arm

single arm front raises 5kg hex plate x 50 per side

"Pumped"!

Lost_BMW

12,955 posts

101 months

Friday 5th October 2012
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A quick, rushed one after work and before fetching the kids home

Seated high angle row (@ c.60 degrees) - 180lb = 1 x 38

Kneeling dumbbell bench row - 80lb = 1 x 10 (both knees on floor, chest hanging over bench & propped up higher on a heavy bag)

Single arm dumbbell row - 80lb = 1 x 17

Single arm Grappler rows - 90lb - 12 x per arm, from behind back - awkward & hard, seen in a video about the similar Renegade system

T Bar Rows - 90lb - 1 x 35 with medium hand spacing on extension handle

1 x 20 with wide grip

1 x 56 with close, hand-over-hand grip

Seated low pulley cable rows - 140lb = 1 x 30


5 minute non stop round of power punching on wrecking bag - with my 'big' gloves on!

4 minute round of speed work on suspended ball


Still dripping sat her 30 mins later and after the shower!

mcelliott

4,668 posts

106 months

Friday 5th October 2012
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Wednesday night - 5-a-side football league. Ankle held up well and I managed to bag 5 goals.

Thursday - hilly bike ride in perfect conditions - 34 kph average.

Friday - first run of the winter season. Will run every Friday now until the last Friday in December. Ran about 10kms with 750ft of elevation. Very hard going and a big shock to the system!

Also went to the gym today, mostly weighted pull ups and dips, standing military press and curls. Medium to short term goals this winter - to slightly cut down on the bike but be fit enough for the winter sportive series; to run 20 hilly kms; to get a pb in my squats sometime after Christmas - 116kgs I think; to do a 20 rep squat with 100kgs; try to keep my body fat levels between 6 - 8% which would be nice.

Hoofy

66,042 posts

207 months

Friday 5th October 2012
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Yesterday, I did 5 hours of climbing including about 40 front lever raises. More than 24 hours later, I still feel it! I was hoping to go climbing tomorrow afternoon. That won't be happening. silly

BenM77

2,835 posts

89 months

Friday 5th October 2012
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Lots of bb presses and rows and some db bicep work. Finished with the 300 rep kettlebell circuit of push-ups, sdlhp and swings.

I am training a bit better now after quite a long period of having no oomph. I am going to keep dropping the weight to under 175 and then maybe try to put some muscle on. My 34" jeans are hanging off me now and I need a belt to keep them up smile
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balders118

Original Poster:

5,067 posts

93 months

Friday 5th October 2012
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Argh! Missed my session today, feel ever so guilty, gunna make up for it tomorrow.

MacGee

2,508 posts

155 months

Saturday 6th October 2012
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I've started the Crossfit induction programme. It sure does work different muscle groups. Tonight was 400m run with 21 kb high swings then 12 pull-ups times three. Bloody tough.,i haven't run for years. I'm enjoying the structure iv thus type of work. Riding was getting too steady!

Halb

38,688 posts

108 months

Saturday 6th October 2012
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MacGee said:
I've started the Crossfit induction programme.
Where did you get that from?

MacGee

2,508 posts

155 months

Saturday 6th October 2012
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The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!

Halb

38,688 posts

108 months

Saturday 6th October 2012
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They're tough for heavyweights. wink

Lost_BMW

12,955 posts

101 months

Saturday 6th October 2012
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Have you seen this documentary

It's brilliant and awe inspiring.

http://www.youtube.com/watch?v=Iyt0oFNb_DE


Another out on DVD now too

http://www.everysecondcounts-themovie.com/

but also on You Tube it seems - loaded for later!

@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!


BenM77

2,835 posts

89 months

Saturday 6th October 2012
quotequote all
MacGee said:
The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!
I really like the crossfit workouts, has your Son joined with you ?

Edited by BenM77 on Saturday 6th October 16:47

MacGee

2,508 posts

155 months

Sunday 7th October 2012
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He's gonna join the next induction course later!

ViperPict

10,085 posts

162 months

Sunday 7th October 2012
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My training has been phenomenally sporadic and my diet/ resting regime awful of late but the gym is holding a 'raw' bench comp 3 weeks today and I think that I may as well enter.

Tested the water tonight and things not looking great!

Bench: 3 x 140kg, 3 x 150kg, 1 x 160kg (the last set being reasonable hard)

Trap-bar deadlift: 8 x 195kg

Squat (safety bar): 10 x 140kg (still going to max depth to limit the weight)

I'm probably 25kg or so off my best 1RM bench right now and wondering what can be achieved with hard training, diet and decent rest over the next three weeks (work permitting)...

Halb

38,688 posts

108 months

Sunday 7th October 2012
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Lost_BMW said:
http://www.everysecondcounts-themovie.com/
but also on You Tube it seems - loaded for later!
@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!
Damn, not felt my jealous gland for a while. That's pretty impressive. Back when I was doing 5x5 two years ago I was power cleaning 140, but weighed 120+ at the time.biggrin I cannot even imagine doing the 'jerk; part, only started doing them (with baby weight) this year!biggrin

balders118

Original Poster:

5,067 posts

93 months

Sunday 7th October 2012
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Yesterday..

Squats 6 x 1 at 180kg
Bench Press 6 x 1 at 130kg
Pull overs 3 x 5 at 42kg

MMA4life

636 posts

87 months

Sunday 7th October 2012
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Yesterday managed a 170kg deadlift for 1 and bb rows + db ohp. Today was kb work:
Snatches - 32kg x 5 reps/ side x 5 sets
Windmills - 24kg x 6 reps/ side x 4 sets
TGU - 24kg x 3 reps/ side x 5 sets
Swings (double hand)- 32kg x 20 reps x 3 sets

balders118

Original Poster:

5,067 posts

93 months

Sunday 7th October 2012
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Feel good about todays session, despite not feeling up for it at all.

Strict OH Press
6 x 1 at 75kg

DB floor to OH - 75 seconds 37.5kg DB
Round 1: 8 reps e/a
Round 2: 8 reps e/a
Round 3: 9 reps e/a

Upright row
2 x 5 at 60kg
1 x 5 at 70kg

Shrugs
2 x 5 at 190kg
2 x 5 at 200kg
1 x 5 at 210kg

OH squats - kept light and worked on tech, didn't want it to interfere with the DH singles
2 x 3 at 60kg
2 x 3 at 65kg
1 x 3 at 70kg

B1G GK

1,379 posts

130 months

Sunday 7th October 2012
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Monday - 3 mile brisk walk
Tuesday - 6 a side football for half an hour (1 lad broke his arm so it cut us short)
Weds - 7 a side football for an hour
Thurs - Hours swimming
Sat - 3 mile walk, 20 mins swim and 45mins of warm up weights in the gym.
Sun - 16 mile sprint cycling, 3 mile run and 45 minute swim.

Rest day tomorrow because weve got a heavy day at work on (very physical job).

BenM77

2,835 posts

89 months

Sunday 7th October 2012
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Bb and db presses, rows, curls etc and then a circuit to finish.

4 rounds of

Push ups x20
K/bell sdlhp x20
Bb squat x20
Bb RDL x20
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