Jump to content


Photo

Garage fun & games


  • Please log in to reply
65 replies to this topic

#21 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 11 May 2017 - 11:41 AM

10/5/17 Day 20 ish

 

I shall be christening this the lost week as have been smashed travelling  / work and too much good food and wine.

 

but today managed a quick 1.5km warmup followed by

 

8 x 200m at a 20% incline

 

nasty...

 

bring on the weekend and more strength  - on the plus side found a great powerlifting gym in North Sydney (iron Grip Gym) and guys happy to give me a key to get stuff done nice! no more travel excuses...


  • VidaMD, Poppy G and danduerksen like this

#22 Stu

Stu

    Hard(est) to Kill

  • Moderators
  • 5,553 posts
  • LocationFranklin County , Va

Posted 11 May 2017 - 04:12 PM

Surprisingly effective.....wife: what are you doing lying on the ground? Me: Cant move workout destroyed me, wife: Why don't you get a beer? Me: its a miracle, my legs are working again

It's a miracle!! My wife never ever ever says why don't you get a beer. Oh yeah and the walking thing is amazing too LOL

That's some good hard yakka you're putting in
  • steviesch and albi like this

Sua Sponte ! Now Get off my lawn ! :angry:


#23 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 14 May 2017 - 12:07 PM

14/05/17 Day 22 (by the program) but missed a few days due to travel and other distractions :-(

 

Strength 2

 

Supersets

 

Clean 5 x 60    Deadlift 5 x 110

          4 x 70                  4 x 120

          4 x 70                   4 x 130

          3 x 80                   3 x 130

          2 x 90                   2 x 140

          2 x 90                   2 x 150

          1 x 90                   1 x 150

 

Surpisingly felt strong but rusty -  more powerful 

 

Squat: 5 x 90, 110, 110, 110, 110 felt good

 

Assistance: Pullups 2 x BW, Pushups (elbow twinge so no dips) 2 x 20 - still pushed for time


  • VidaMD, steviesch and Poppy G like this

#24 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 17 May 2017 - 07:40 AM

15/5/2017 Day 23 - Rest & travel to Perth

 

16/5/2017 Day 24

 

10 min AMRAP

30 double unders
15 power snatch, 40kg. 5 rounds plus 60 skips (had to scale to 3 x normal skipping as the hotel gym had low ceilings so couldn't jump without smacking the ceiling with the rope)

 

~Rest 7 minutes~

 

3 min, as many reps as possible

Shoulder to overhead, 55kg.  - 30 reps, mostly done as Push jerks, last 10 were really tough,  think I went too fast at the start.

 

17/5/2017 Rest Travel Perth to Sydney


  • VidaMD, Stu, Poppy G and 1 other like this

#25 Poppy G

Poppy G

    Hard(est) to Kill

  • Moderators
  • 3,272 posts
  • LocationEssex England

Posted 17 May 2017 - 10:36 AM

Going to fast at the start has always been my problem according to my missus


  • Stu and albi like this
My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#26 Stu

Stu

    Hard(est) to Kill

  • Moderators
  • 5,553 posts
  • LocationFranklin County , Va

Posted 17 May 2017 - 02:31 PM

Lol. Hey Albi, what's up speedy! I hope you didn't leave out the foreplay.

In the words of Andrew Dice Clay, "...Two Strokes done"
  • steviesch and albi like this

Sua Sponte ! Now Get off my lawn ! :angry:


#27 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 02 June 2017 - 06:20 AM

Well got smashed by a nasty flu bug on the flight back from Perth that laid me flat for a week, horrible chest infection the works...but got back upright for last Monday the

 

29/5/17 so did a little ease in to test the system

 

1.5km easy jog

10 x 10 Burpees, 6x Chinups, 200m run (3/4 pace)

really struggled as system was still not 100% dialled back to easy jog for the last 3 reps and then

walk 1.5km  - still felt fantastic just getting some air into the lungs and moving after the last week of awful....bottom line still not 100%

 

no workouts for 3 days to fully recover and travelling

 

Back to business and to pick up where I left off in H2K replay of day 22 at about 80% as a system test (effectively taking 10kg off all the lifts)

 

Supersets

 

Clean 5 x 50    Deadlift 5 x 100

          4 x 60                  4 x 110

          4 x 60                   4 x 110

          3 x 70                   3 x 120

          2 x 70                   2 x 130

          1 x 80                   1 x 130

 

felt a bit uncoordinated  but OK - mentally - So happy to be lifting again!

 

Squat: 5 x 70, 80, 90, 100, 110 felt good, form good, no dramas just waiting for the DOMS for the next two days

 

Assistance: Strict Pullups 3 x 10 BW, Pushups (elbow twinge so no dips) 3 x 20

 

Hallelujah its good to be back!!!! Plus I've earned my beer...maybe even two....


  • Stu, Poppy G and danduerksen like this

#28 Stu

Stu

    Hard(est) to Kill

  • Moderators
  • 5,553 posts
  • LocationFranklin County , Va

Posted 02 June 2017 - 12:52 PM

I felt bad for you until I got to the 10x10 burpees, lol

Salute!
  • Poppy G likes this

Sua Sponte ! Now Get off my lawn ! :angry:


#29 danduerksen

danduerksen

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 3,012 posts
  • LocationAbbotsford, BC, Canada

Posted 02 June 2017 - 07:49 PM

Hallelujah its good to be back!!!! Plus I've earned my beer...maybe even two....

;) Alcohol will sterilize your system...


  • Stu and albi like this

"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#30 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 06 June 2017 - 11:50 AM

4/6/17 Rest Day SORE!

 

5/6/17 Replay of Day 24  - at home so good to see how the double unders impact

 

10 min AMRAP

30 double unders
15 power snatch, 40kg.

3 rounds plus 20 DU WOW completely smoked after 2 rounds with the double unders

 

scaled to 1 x normal skipping / 1 DU as am still getting the hang of these cursed things

 

~Rest 7 minutes~

 

3 min, as many reps as possible

Shoulder to overhead, 40kg.  - 31 reps, mostly done as Push jerks, paced better this time

 

 

 

6/6/17 back to program proper @ Day 24

 

20 minutes foam rolling, warm up then

 

run 5 x 200m rest 1 minute, row 200m rest one minute (swapped at half way as left knee was feeling tweaky) rows completed in 38-39 secs

 

Great hit out felt the endorphins all day


  • Stu and Poppy G like this

#31 danduerksen

danduerksen

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 3,012 posts
  • LocationAbbotsford, BC, Canada

Posted 06 June 2017 - 05:50 PM

Sorry, no likes left for you either...


"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#32 Poppy G

Poppy G

    Hard(est) to Kill

  • Moderators
  • 3,272 posts
  • LocationEssex England

Posted 09 June 2017 - 08:12 PM

14/05/17 Day 22 (by the program) but missed a few days due to travel and other distractions :-(

 

Strength 2

 

Supersets

 

Clean 5 x 60    Deadlift 5 x 110

          4 x 70                  4 x 120

          4 x 70                   4 x 130

          3 x 80                   3 x 130

          2 x 90                   2 x 140

          2 x 90                   2 x 150

          1 x 90                   1 x 150

 

Surpisingly felt strong but rusty -  more powerful 

 

Squat: 5 x 90, 110, 110, 110, 110 felt good

 

Assistance: Pullups 2 x BW, Pushups (elbow twinge so no dips) 2 x 20 - still pushed for time

Cleans and DL's on the same day ???? Beastly


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#33 VidaMD

VidaMD

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 2,785 posts
  • LocationSW WI

Posted 09 June 2017 - 08:24 PM

Nice work!! Is your avatar the creature that comes after you when you play with yourself too much?  He looks strangely familiar......


  • Stu likes this

Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#34 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 10 June 2017 - 01:05 AM

Cleans and DL's on the same day ???? Beastly

 

 

Nice work!! Is your avatar the creature that comes after you when you play with yourself too much?  He looks strangely familiar......

 

Yep I was similarly perplexed when I started the H2kill program  - however once I adjusted mentally it seems to trick your brain into  getting more efficient in the lifts...and yes it is pretty brutal physically.

 

@VidaMD its a Domokun!



#35 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 10 June 2017 - 01:10 AM

7/6/17 Rest Day (Day 25)

 

8/6/17 Day 26

 

Supersets

 

Snatch: 3 x 40          Bench 8 x 70

             3 x 50                     6 x 80

             3 x 50                     5 x 80

             2 x 50                     4 x 90

             2 x 60                     3 x 100

             2 x 60                     2 x 110

             1 x 60                    2 x 110 (same weight)

 

Snatch  feeling more comfortable  - although still power snatching

 

OHP: 5 x 60 (Surprising)

 

Assistance: Sumo Deadlift High Pull 3 x 12 x 60, One arm KB Swing 3 x 10 x 32 (+10kg)

 

Toasted so no burnouts today

 

 

9/6/17 Day 26 rest day


  • Stu and Poppy G like this

#36 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 10 June 2017 - 04:31 AM

10/6/17 Day 27

 

Another one of these crazy, cruel and unusual  hybrid workouts so

 

Strength  - Push press work up to near Max in 10 minutes - goal 70kg

 

Started at 50, 60, 70, 80, missed @ 90 so did another @ 80 to prove it wasn't a fluke, surprising!

 

rest 5 minutes then;

 

7 rounds for time

 

10 KB swings @ 32kg

10 Burpees

10 Double unders

10 Pull ups

2 minutes rest

 

26.46  - splits 1.40, 3.47 (adding the 2 minutes rest), 4.08, 4.26, 4.04, 4.10, 4.29

 

Limiting factor is those cursed double unders. Was working way to hard in the first three broken sets looking like a drunk man flogging a bull ants nest. Then once I got to the fourth round I was struggling to get any height off the ground for the double unders so had no alternative but to just whip the wrists and Eureka! straight through unbroken in the last 3 sets...was a real breakthrough - much more efficient now.

 

Last three sets of Pull ups broken to jumping (although jumping is probably stretching the truth  as honestly was struggling to get any air)

 

I might add tho that don't let the rest fool you  -  this workout really hurt and was still hurting a good half hour after....


  • steviesch, Poppy G and danduerksen like this

#37 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 12 June 2017 - 02:53 AM

11/6/17 Day 28 rest, but felt good and was going to a Sunday roast lunch so did a 5km recovery run @ 5.30/km pace  - enjoyed not flogging myself for once!


  • Poppy G likes this

#38 danduerksen

danduerksen

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 3,012 posts
  • LocationAbbotsford, BC, Canada

Posted 12 June 2017 - 08:26 PM

Yep I was similarly perplexed when I started the H2kill program  - however once I adjusted mentally it seems to trick your brain into  getting more efficient in the lifts...and yes it is pretty brutal physically.

I thought the same thing working through the 1 barbell blaze program. It does suck if you only have 1 barbell and have to change weights all the time, but the benefits are great. Not sure how I'll juggle the bench and snatch when I do the h2k program.


"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#39 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 12 June 2017 - 11:04 PM

12/6/17 Day 29 had a rest day as pulled up  a bit tight in the  groin and calves and had an early meeting so 30 minutes of foam rolling instead 

 

13/06/17 Day 30  Back to early morning  workouts

 

Strength

 

Bench  - 7 x 3 @ 80-85% couple warm up sets then 7 @ 90kg, prob could have gone heavier but felt good, almost as an emom

 

rest 5 minutes then 3 x Max strict chin-ups / dips (no rings today) done as super sets with bout a minute rest  - chins 15,12,9 dips 15,12,12 couldn't really get motivated with these today

 

then WOD

 

7x 100m 1 minute rest  - first two at 75%, 85% to stretch out then next 4 flat out and last one at 80% as right hip started to tighten up, love the max effort stuff!



#40 albi

albi

    Better Human

  • Members
  • PipPipPipPip
  • 36 posts
  • LocationBrisbane, Australia

Posted 12 June 2017 - 11:10 PM

I thought the same thing working through the 1 barbell blaze program. It does suck if you only have 1 barbell and have to change weights all the time, but the benefits are great. Not sure how I'll juggle the bench and snatch when I do the h2k program.

 

Best way I've found is to plan the lifts  - the spreadsheet you get works out the weights for each set so the challenge is just in successive workouts to beat your previous and seeing as I bench way more than I can snatch I put the smaller plates in the middle so I'm only changing one or two plates at most in between. I have found though that my snatch has really improved (although still power snatching) which kind of negates this approach now.






0 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users