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#1 steviesch

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Posted 09 August 2015 - 08:55 AM

Hi to all at EO3

 

There's a few lines about me over in introductions.

 

I am following my own "adapted" version of OMOBv2

 

Log starts now:

 

saturday 8 August '15

 

 

Turkish get ups -  3 reps each arm of 8,10,12,14kgs. Then 4 sets of 10 reps each arm at 8kg.

Pretty new exercise for me - technique/control were a bit ropey at times - look forward to building on this.

 

WOD:

 

dialled up 30 secs on/30 secs off on the Concept 2 rower  custom list.

planned to see 1700m appear after 10 efforts - actual was 1675m....I need to keep an eye on the scores in the earlier efforts. I did see 2000 cal/hr appear briefly on last rep - this was a first for me.

 

straight off the rower and into 21-15-9 x pressup,situp,squat

then one arm dumbell clean to shoulder from floor and press x 3 each arm 18,20,22,24 kgs.

 

quads,calves,hams,groin stretches plus superman holds and back extensions with foam roller.

 

 

 

 

 

 

 

 

 

 

 


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#2 steviesch

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Posted 09 August 2015 - 12:28 PM

sunday 9 August '15

 

1 mile steady run - 7 mins

 one arm dumbell snatch - 3 each arm alternate arms X 18,20,22,24 kg

30 secs on/off rower 1695m - will find extra 5+ m in 10 x 30 secs efforts next time for sure!

1 mile steady run - 7 mins


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#3 steviesch

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Posted 11 August 2015 - 07:14 AM

monday 10 August '15

 

Day off

 

Tuesday 11 August '15

 

Part 1 1/2 m jog to gym;eo3 warm up,65,65,75,75kg x 3 lat pull downs 10 x 65 kg EMOM. Little jaded this morning - and rushed - WOD later - that'll sort me out!

 

Part 2 v quick 2nd visit to local gym - it was crowded tonight - i stuck in 30/30 rower x 10 c 1650m - i reckon different machine monitors give different readings - anyone able to comment on that point?

Bike Tabata - warm up 5 mins 4 mins of 20 sec on eyeballs out and 10 secs recovery. gentle recovery until pulse back in double figures :-)


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#4 steviesch

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Posted 13 August 2015 - 06:46 AM

Wednesday 12 August '15

 

Wow - bad dose of galloping gut rot - could be a salmon fillet was a bit "ripe" - looked and smelt and tasted fine.

No training - apart from some impromptu,supported squat positions - i won't go into too much detail :-) 


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#5 steviesch

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Posted 14 August 2015 - 06:41 AM

Thursday 13 August '15

 

Fresh air day today - 30 miles cycle including 10 miles time trial - 27.30 on a low geared fixed wheel bike - quality CV work.


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#6 DustoffDave

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Posted 14 August 2015 - 07:20 PM

Well done for a fixie!

There's no comfort in growth, and no growth in comfort.


#7 steviesch

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Posted 15 August 2015 - 07:34 PM

Friday 14 August ' 15

 

Day off

 

Intention was for an easier week - could have done without the bad guts on Weds! Onwards!

 

I am enjoying a "change of scenery"....and learning plenty as I go.


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#8 Stu

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Posted 15 August 2015 - 07:54 PM

Yep , gotta love the Johnny House Trots ! LOL . Sorry man , I know it sucks .

 

As for the monitors , I dont have experience with them . Do you find that they help you in your training ? I think about getting one quite often .


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

#9 steviesch

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Posted 15 August 2015 - 08:36 PM

Sat. 15 August '15

 

Sunny day so hit the running track on the way to the gym. 4x400m pace, 200m easy, 90,88,84,80.

 

Lat Pull downs - 75,75,85,85kg x 2; 12 mins emom 3 x 75kg

 

30 sec on/off on the rower - slow strokes for 1610m. Jog home.



#10 steviesch

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Posted 16 August 2015 - 07:53 AM

"sunshine in a bag"...blue skies down on the English Riviera...best perfomance enhancing drug out there...not tried any others so could be wrong!

 

EO3 Warm - up

 

dumbell clean and press:week 2 - 20,22,22,24 x 2;emom x 12, 3 x 20 kg

 

21,15,9 burpees; plank (elbows to pressup position counts one); air squats....forgot how much "fun" you can have doing burpees - especially 21 of them.

 

Get leg press max plus week one OMOB v 2 60%,70%,75%,85%

 

Typing this before going to gym....so i know what I 'm doing when I get there!.....did the above

 

leg press machine only goes to 195 kg -  i reckon 1 RM s/be 200kg - I can max out a machine - feeling pretty roughie toughie!! 125,145,155,175kg x 3 plus 125 x 4 10mins EMOM.

 

Whilst waiting for leg press machine to come free i was on the rower doing some big,slow strokes 30 sec on 30 secs off - and I managed to fall off the seat and land on the bar which the seat slides on. The very attractive young lady next to me tried not to giggle as I struggled to unstrap my feet...not so roughie toughie!!


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#11 Jumper

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Posted 16 August 2015 - 10:25 AM

Nothing quite like a spot of sunshine for ones soul.
Does it hurt? Good. Get it done.

#12 Stu

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Posted 16 August 2015 - 01:58 PM

I just looked up the English Riviera . Looks like a beautiful sight no matter where you stand .


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

#13 steviesch

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Posted 16 August 2015 - 06:22 PM

Monday 17 August '15

 

eo3 warm up

 

will be doing Turkish get ups - 

 

10,12,12,12kg x 2 each arm

 

12 x 3 reps each arm with 10 kg

 

***********Didn't work out*****************postponed until tomorrow!


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#14 steviesch

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Posted 19 August 2015 - 07:44 AM

Tuesday 18 August

 

EO3 warm  up followed by Turkish get ups.

 

30sec on 30sec off rower x 10 for 1698m!

 

good session - lots of Turkish Get ups is new to me but I can feel them in my core - 30/30 on the rower is always a blast!


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#15 steviesch

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Posted 19 August 2015 - 05:03 PM

weds 19 August '15

 

trip to see our son - he's looking lean and mean - Olympic distance and some half ironman triathlons coming up - plus a 10 mile and a 1/2 marathon on the road. He reckons he is in sub 30 minutes for 10k run shape! 

 

EO3 warmup plus scaled Jumper's August Wod attempt - won't be with a barbell but will see how i get on with a couple of 15 kg dumbells.

Then tabata bike.

 

above was the plan : actual was EO3 warmup. August WOD...14 kg dumbells - I am not strong - 40 + years distance running with a few press ups thrown in...but i reckon I have a good engine..so 10 reps a minute should be no problem - even with my "work in progress" squat form! The weight is not much more than 50% of the RXd..what could go wrong....?! Wow! Huge admiration to the scores I have seen with a 50kg barbell. I was looking messy after 20 reps and forgot about the time - I was going to grind out the 60 reps...no ideas how long it took...well over 6 minutes...this was a whole new suffer fest! Back in the day I regularly did heavy duty track running and hill repetition sessions..but this had me reeling..one to work on! 


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#16 Stu

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Posted 19 August 2015 - 08:08 PM

Your son sounds like a fine young man ad an incredible athlete . You must be very proud .


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

#17 steviesch

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Posted 20 August 2015 - 05:33 AM

A chip off the old block :-) We have seen him suffer various setbacks since he was a schoolboy...but he has got "intestinal fortitude"...plus good genetic inheritance...he must get that from his mum!


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#18 Jumper

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Posted 20 August 2015 - 05:41 AM

Nice effort mate. This type of training is certainly different, regardless of the engine! Hitting a different energy system and embracing the lactic burn is certainly an acquired taste. Good on you for grinding out til you got the result you were happy with!
Does it hurt? Good. Get it done.

#19 steviesch

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Posted 20 August 2015 - 05:28 PM

thx Jumper - I will be going back to this one - and I'll be giving the hour row a go sometime soon - but not following straight on from my next thrusters attempt.



#20 VidaMD

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Posted 20 August 2015 - 08:32 PM

Nice work man and kudos to your son.  Endurance training can really grind!

 

If you haven't already, you may want to check out Pavel. He's a kettlebell specialist but you might find some nuggets to incorporate - something with being Russian and tossing kbells :D


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