Revolution, A Log.

Training Training Logs
181

Squatting. Ish.

Cleans - trying to anyway:
40kg 2x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x2+plop
100kg x3
105kg x3
110kg 2x3

Front Squat:
70kg x5
90kg x3
110kg x3
130k x3
145kg x1 - vom

Beltless Squats:
70kg x3
100kg x3
120kg x3
140kg x3
160kg x3
180kg x3

Sin é.

Decided I’m gonna try do some proper cleans for the next while. Was going grand until I caught the 3rd rep with 100kg on my heels and promptly fell back with the weight. I pushed it forwards, it pushed me back and a bruised ar5e and ego followed. Re-did it solidly and kept going. Feeling good thru the rest of them, was gonna go up to 115kg for the final set but decided to just bank it and get 3 more good reps in with 110kg.

There was no one around to spot the front squats and I didn’t really feel like pushing anyway so they were crap. PR’s only 152 x2 so I’m not miles away.

Decided to get some actual squats in today considering I haven’t hit any in like 4+ weeks. They felt grand, groove was ok and strength was just about there.

Wiped after all of that tho so didn’t do anything else. Still trying to keep that balance there so my DL training doesn’t suffer.

182

SUNDAY:

Bench’n

Band Pull Aparts:
monster miniband 3x15

Floor Press:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3
140kg x1
145kg 3x1

Bench:
60kg x5
80kg x5
100kg x5
120kg x5
1 board
130kg x5
2 board
140kg x3
3 board
150kg x3

Pull ups:
3x10

Fran:
21/15/9 45kg thrusters and pull ups off the monolift
TIME: 4.09 - gutted Fran - 4.09 - YouTube

The obligatory qualification… I went out to watch Ireland yesterday (the less said the better). Left my house about 6pm, got home around 1.30am so I was tired etc…

The floor pressing was good and solid. Surprised with how well it went. Not sure what my PR is, but I’m not too far away afaik.

The bench build up was cool… my first 2-3 reps on all of the heavier lifts are super solid and then my form just falls apart.

GUTTED with Fran. Tested it today on the spur of the moment, genuinely had no intention of it so I imagine well rested (ie not at the end of a training week, and not after a mad night out) I’d be able to go under 4.

183

MONDAY:

Boring walking crap

2.6 miles x2 - 40-45 mins each way

184

MONDAY:

DC Shoulder Warm Ups:
2.5kg plate - 5 reps

Dumbbell Scap Row:
30kg 'bell 2x15

3OH!3 Machine Preacher Curls:
plate 25 2x12

CF’s Helen - 3 rounds of:
400m run, 25kg 'bell swing x21, 12 pull ups
TIME: 9 minutes 13 seconds

Glad I didn’t bother with Murph tonight. My head really wasn’t in it. Helen was soooooooooooo hard. First time at it and I didn’t like it at all (that’s a lie, I loved it). Felt like I was gonna vomit at about the 200m mark on the last round. Dunno what I’m targeting on it, I didn’t really go slowly on any of the exercises. Straight thru the swings and pull ups so the only real scope for improvement’s in my run. Maybe <8mins 30secs is the target.

The other stuff was just things I need to work on like scap stability and biceps. notthing fancy or sexy.

185

Another day of walking…

2.6 miles x2 - 40ish mins each way

186

My conditioning sucks sooo bad at the moment. Im giving up smoking after about 8 months of heavy smoking (12+ a day minimum. I think I will have to start trying some of these cross fit challenges out after I get over 80kg body weight.

187

[quote]Hanley wrote:
MONDAY:

DC Shoulder Warm Ups:
2.5kg plate - 5 reps

Dumbbell Scap Row:
30kg 'bell 2x15

3OH!3 Machine Preacher Curls:
plate 25 2x12

CF’s Helen - 3 rounds of:
400m run, 25kg 'bell swing x21, 12 pull ups
TIME: 9 minutes 13 seconds

Glad I didn’t bother with Murph tonight. My head really wasn’t in it. Helen was soooooooooooo hard. First time at it and I didn’t like it at all (that’s a lie, I loved it). [/quote] That just sounded so terribly wrong… Seriously, people who read your log but don’t know what Crossfit is are probably going to assume that you’re some sort of drag-queen lol[quote]
Felt like I was gonna vomit at about the 200m mark on the last round. Dunno what I’m targeting on it, I didn’t really go slowly on any of the exercises. Straight thru the swings and pull ups so the only real scope for improvement’s in my run. Maybe <8mins 30secs is the target.

The other stuff was just things I need to work on like scap stability and biceps. notthing fancy or sexy. [/quote]

Get those scap rows up to 60*10+ (or hell, 90+Kg… If kroc can do 300lbsx12, so can we, right? :), you won’t regret it…

188

[quote]HitEmHard wrote:
My conditioning sucks sooo bad at the moment. Im giving up smoking after about 8 months of heavy smoking (12+ a day minimum. I think I will have to start trying some of these cross fit challenges out after I get over 80kg body weight.[/quote]

It’s ridiculous, if you’ve a decent base of strength your CF work times will drop SO fast. My Fran’s gone from 12.02 to 4.09 in a little over 5 months like.

And C_C… that’s gonna be some task!! I’ve Kroc Rowed 50kg x30 at this stage I think.

189

Ghey walking…

2.6 miles x2 - 40-45 mins each way

190

Coan-Phillipi Week 3

Power Cleans:
70kg x3
80kg x2
90kg x2
100kg x5 for sh!ts and giggles

Deadlift:
100kg x3
120kg x2
150kg x2
180kg x2
belt
200kg x1
215kg x1
225kg x2 and I’m a retard
230kg x2 and I’m strong - Deadlift - 230kg x2 - YouTube

Speed Pulls:
190kg 6x3 w/ strict 60 second rest periods

—start big circuit—

SLDL: 140kg x8

BO Row: 90kg x8

Chins - chest to bar: bodyweight x8

GM’s (paused): 90kg x8

—2 rounds cos of the additional DL volume—

Hyped up on caffeine again today - 3 cans of Spar’s sugar free Blue Bear. I’m convinced caffeine works better when it’s not taken alongside sugar.

Power cleans were grand… coulda gone all day on em

The deadlifts… ffs the deadlifts. My left hamstring at the glute tie-in’s been giving me lots of trouble over the past week, decided to just go anyway today and if it got hurt then it got hurt. Thankfully I survived.

BUT I made it hard on myself. Made a balls of my top set… was supposed to be 230, but forgot to put a 5kg plate onthe left side so it was 225. Amazingly I managed to pull the bar straight and level, and only noticed when someone pointed out afterwards that it was a mis-load.

Took a bit of stick, told I better not miss it again etc… Malteaser was up in TF:B today and just laughed and said “watch this, he’s p!ssed off now, it’ll go even faster”. She wasn’t wrong. Pulled it ultra smooth and now feel very confident for 245 x2 next week.

I also think I’ve been doing too many power cleans. My deadlift is starting to develop a scoop/second pull. Seems to just be me not concentrating.

I was amped for the 190 6x3 pulls after messing up my loading so raced thru em. All went up strongly.

Dropped a round off the back circuit cos I had some additional volume from the 225 x2 pull and don’t wanna fcuk up the roll I’m on. Nothing much to report, +10kg on the SLDL next week, +5kg on the BO rows, maybe +2 reps on the chins and +5kg on the GM’s (which absolutely rock when ya pause em, can really feel abs and back working hard to stabilise).

Good little session.

191

I have been using the C/P % for deadlifting on Defficite pulls(stood on2x25kg bumper plates and using 20’s on the bar) After my hamstrings feel like they have been smashed with a baseball bat! My defficite pull is shooting up. Week 5 now and so far I dont feel burnt out. Keep stuck in you should get hellish results!

192

Ghey walking…

2.6 miles x1
Circa 3.5 miles x1

Walked into work as usual today. Then from work to the gym, and the gym home so I’m estimating an extra mile onto my normal walk, it’s possibly more.

193

Chest’n

DC Shoulder Warm Ups:
5kg 'bells - 3 reps

Incline Bench:
60kg x5
70kg x5
80kg x5
90kg x5
100kg 3x5

Dumbbell Bench:
40kg 'bells 3x12

Incline Flys:
15kg x12
20kg 2x12

Seated Lateral Raise:
10kg 'bells 3x15

supersetted with

Seated Dumbbell Power Cleans:
7.5kg 'bells 3x15

Incine Dumbbell Curls:
17.5kg 'bells 3x12

Trained in Hercs today to give one of the lads a hand out with his benching hence the weird exercise choices.

My incline bench has always been shit. It’s improving, but it’s still shit. Not even good enough to be called shit tbh!! +5 next week.

Happy with the dumbbell benching today… don’t really like the new benches in Hercs tho so getting set was a bit of effort. Next 'bells up next week!

The incline flys felt awesome… chest nicely torn apart.

My upper back and shoulders got DESTROYED from the raise/dumbbell power clean superset. Such an awesomely grim feeling.

Incline curls continue to progress, and continue to feel awesome. 20’s next week!

Was gonna do the CF mainsite workout afterwards but I weighed myself before training and my weight’s absolutely plummeting so decided against it. I was 99.1kg at 6.15pm after a full day of drinking and eating. That puts me in the 98-98.5kg morning weight ball park. Which is just ridiculous. Looks like I’ve got into my diet flow. Just gotta ride it for as long as I want now!!!

194

[quote]Hanley wrote:
Coan-Phillipi Week 3

Power Cleans:
70kg x3
80kg x2
90kg x2
100kg x5 for sh!ts and giggles

Deadlift:
100kg x3
120kg x2
150kg x2
180kg x2
belt
200kg x1
215kg x1
225kg x2 and I’m a retard
230kg x2 and I’m strong - Deadlift - 230kg x2 - YouTube

Speed Pulls:
190kg 6x3 w/ strict 60 second rest periods

—start big circuit—

SLDL: 140kg x8

BO Row: 90kg x8

Chins - chest to bar: bodyweight x8

GM’s (paused): 90kg x8

—2 rounds cos of the additional DL volume—

Hyped up on caffeine again today - 3 cans of Spar’s sugar free Blue Bear. I’m convinced caffeine works better when it’s not taken alongside sugar.

Power cleans were grand… coulda gone all day on em

The deadlifts… ffs the deadlifts. My left hamstring at the glute tie-in’s been giving me lots of trouble over the past week, decided to just go anyway today and if it got hurt then it got hurt. Thankfully I survived.

BUT I made it hard on myself. Made a balls of my top set… was supposed to be 230, but forgot to put a 5kg plate onthe left side so it was 225. Amazingly I managed to pull the bar straight and level, and only noticed when someone pointed out afterwards that it was a mis-load.

Took a bit of stick, told I better not miss it again etc… Malteaser was up in TF:B today and just laughed and said “watch this, he’s p!ssed off now, it’ll go even faster”. She wasn’t wrong. Pulled it ultra smooth and now feel very confident for 245 x2 next week.

I also think I’ve been doing too many power cleans. My deadlift is starting to develop a scoop/second pull. Seems to just be me not concentrating.

I was amped for the 190 6x3 pulls after messing up my loading so raced thru em. All went up strongly.

Dropped a round off the back circuit cos I had some additional volume from the 225 x2 pull and don’t wanna fcuk up the roll I’m on. Nothing much to report, +10kg on the SLDL next week, +5kg on the BO rows, maybe +2 reps on the chins and +5kg on the GM’s (which absolutely rock when ya pause em, can really feel abs and back working hard to stabilise).

Good little session. [/quote]

Nice deadlift mate. I noticed you were wearing your adistars on the deadlift, did you get this idea from Rippotoe? Traditionally most people wear flat shoes for eithher convo or sumo deadlifting - how’s wearing a heel working out for you?

195

[quote]dheeel wrote:

Nice deadlift mate. I noticed you were wearing your adistars on the deadlift, did you get this idea from Rippotoe? Traditionally most people wear flat shoes for eithher convo or sumo deadlifting - how’s wearing a heel working out for you? [/quote]

Nooo… the floor was flooded when I DL’d last week so decided to keep my oly shoes on after the power cleans. Liked the way they felt so did it again this week!!

196

[quote]Hanley wrote:
dheeel wrote:

Nice deadlift mate. I noticed you were wearing your adistars on the deadlift, did you get this idea from Rippotoe? Traditionally most people wear flat shoes for eithher convo or sumo deadlifting - how’s wearing a heel working out for you?

Nooo… the floor was flooded when I DL’d last week so decided to keep my oly shoes on after the power cleans. Liked the way they felt so did it again this week!![/quote]

Cool, so you don’t feel they affect your technique on the deadlift? I might try that out…

197

[quote]dheeel wrote:
Hanley wrote:
dheeel wrote:

Nice deadlift mate. I noticed you were wearing your adistars on the deadlift, did you get this idea from Rippotoe? Traditionally most people wear flat shoes for eithher convo or sumo deadlifting - how’s wearing a heel working out for you?

Nooo… the floor was flooded when I DL’d last week so decided to keep my oly shoes on after the power cleans. Liked the way they felt so did it again this week!!

Cool, so you don’t feel they affect your technique on the deadlift? I might try that out…[/quote]

Haven’t noticed a negative effect anyway!!

198

Squatting…

Cleans:
40kg 2x3
60kg x3
70kg x2
80kg x2
90kg x2
100kg x2
105kg x2
110kg x2
115kg 2x2

Speed Pulls:
140kg 8x1

Squats:
60kg x3
100kg x3
120kg x3
140kg x3
belt
160kg x3
180kg x3

Box Squats (below parallel box):
60kg x3
add in green band
60kg x3
90kg x3
110kg x3
belt
130kg x3
briefs
140kg x3
150kg x3
160kg x3
170kg x3

Pulldown Abs w/ gree band:
6x12

30H!3 Barbell Curls:
40kg x12-6-4rp

Ugh. I think I broke my CNS. Came home and died. Pretty sure I did waaaaaaaaaaaay too much today. Was supposed to take it easy cos of Coan-Phillipi but went slightly over the top. Ther was lots of heavy squatting in Hercs today so really hard to stay restrained :s

Oh well… hopefully I don’t suffer on Wednesday for it!

199

Clean 115kg x2 (1st set) - Cleans - 115kg x2 - YouTube

Box Squats w/ bands and loose briefs 170kg x3 - Box Squats w/ bands - 170kg x3 - YouTube

200

Those were some ugly squats.

Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?