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Post by rpmcmurphy on Oct 5, 2009 4:24:58 GMT -5
Week 5 MondaySquats5x5 @ 107.5kg(235lbs) Press2x2 @ 57.5kg(125lbs) 1x12 @ 40kg(95lbs) Snatch Grip RDL's3x8 @ 65kg Walking Lunge*Holding a 20kg Plate Overhead*A total of 200m in about 5-8 minutes Planks3x30 Seconds (16kg KB on lower back) 1 Arm Rows2x15 @ 24kg - Squats were good, I jumped 5kg instead of 2.5kg this week. I was feeling strong and I think I was hitting the right depth though my lower back was a bit sore in the earlier sets which may be something to be mindful of. I know I have a certain degree of tail tuck at times and I may not have warmed up adequately before the session or just need to put more effort in to stretching again. - Press has stalled a little, I may drop back down to 55kg next week and try pump out as many reps as possible and then wait a week or two before going back up to 57.5kg - Snatch Grip RDL's felt great, I really feel a stretch in the hamstring as I go down and I'm trying to be mindful that I extend at the hips to bring the weight back up. - The Lunge wasn't programmed but I was yelling at a few guys doing a WOD and one of them told me to shut up or pick up a plate. So... I picked up a plate. Tanked my shoulders and legs. - Planks were good, quite challenging with this weight so I will probably stop advancing weight for a little while and make sure I'm still doing the exercise correctly (with my abs and not my lower back tendons ). - 1 Arm Row was nothing special, I'll probably do it till I can get a set of 20 good reps and then maybe try move to something heavier.
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Post by rpmcmurphy on Oct 5, 2009 4:25:25 GMT -5
Thanks peter, I was very happy with it.
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Post by rpmcmurphy on Oct 7, 2009 19:12:15 GMT -5
Week 5 Wednesday
Overhead Squat 3 x 5 @ 55kg(120lbs)
Deadlift 3x5 @ 100kg(220lbs)
Pushups 3x17
Pullups (palms out) 7, 6, 5
Planks 3x30 Seconds (16kg KB on lower back)
- OH Squats were done as a substitute for Front Squats. I haven't done them in a while, I have wicked DOMS from the Lunges on Monday and I figure it's only meant to be a light exercise anyway.
- Deadlifts were done to try and work on my form more. I felt my form was alright during the lift but I need to focus when I set up. I worry so much about pulling correctly I don't set up right which puts me in all the wrong positions anyway. Shoulders back, Shoulder blades down and tight and pack down hard... This is what I should be saying / doing.
- Pushups were pretty easy, had some decent breaks in between though as I was helping spot a few people in the gym. Say 5 minutes.
- I'm probably going to alternate hand positioning in my pullups, just for variation. As I was doing pullups tonight I was noticing a dull pain in the back of my left shoulder, not sure what this could mean but maybe some kind of rotator cuff issue?
- Planks were alright, still challenging.
- Post training meal of a heap of Chinese food at dinner with a friend. Spicy pork, honey chicken, lemon chicken, BBQ Pork, steamed rice. I ate a lot.
- As long as my weight stays under 98kg atm I'm happy. After the Matti Tikka I'd like to do a cut down to sub 90kg (say 88kg) which should hopefully take 1-2 months at the most.
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Post by rpmcmurphy on Oct 10, 2009 10:01:20 GMT -5
Week 5 Friday
Squats 1x5 @ 117.5kg(260lbs)
Bench 3x5 @ 82.5kg(180lbs)
Deadlift 4x3 @ 140kg(315lbs)
Bent Row 2x10 @ 50kg(110lbs)
Sled Pull *Done up Carpark Ramp of approximately 40-50m(120-150ft)* 40kg Sled in 20.86 seconds
Press 3x5 @ 50kg(110lbs)
- Squats were very hard, that felt very close to my 5RM. I videotaped my set but because of the clothes I was wearing it was very hard to tell if I was hitting the right depth.
- Bench was hard, but the motivation was also strong. Training alone it runs something like "Push this up, or get pinned."
- Deadlift is f**ked. I am backing the weight back to 120kg and making 2.5kg increases until I am happy with my form. I am rounding in the middle of my back still at 140kg and I think it may be because I never progressed slowly towards it and instead simply found out one day I could pull something that heavy (without good form) and figured my back would catch up. It hasn't.
- The rest of the session was done with big gaps in between sets and exercises as I had to help run the gym. Doesn't really worry me as I got the bulk of my training out of the road and I love helping out with the sessions.
- Bent Row was done with what I thought was as strict a form as possible, I may stick to this weight again next week and aim for more reps.
- Sled Pull was lots of fun, I wouldn't mind throwing these in on a Saturday as a bit of GPP.
- Press hammered me, I felt very weak but this may have been because I was tired and also due to my earlier attempts on the bench.'
- Right so I need to be wary of my diet, getting a bit too relaxed now and I know for myself it is a slippery slope. I will allow myself to eat to recover but not chow down on junk food just because I'm being lazy.
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Post by rpmcmurphy on Oct 10, 2009 10:11:14 GMT -5
The "Ghetto" Bench Set-Up.
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Post by Boris on Oct 10, 2009 13:25:56 GMT -5
Nice. Where did you get those racks Murph?
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Post by rpmcmurphy on Oct 10, 2009 20:03:02 GMT -5
They're not actually mine, I train at a CrossFit gym and I believe the owner got them from Hart Sport, a distributor here downunder.
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Post by rpmcmurphy on Oct 11, 2009 5:53:17 GMT -5
Sled Drag from Friday.
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Post by Boris on Oct 11, 2009 8:31:37 GMT -5
Nice Murph. How'd you like the sled dragging?
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Post by rpmcmurphy on Oct 11, 2009 8:58:16 GMT -5
I really enjoy it, it's good fun and not too long haha. After my meet in November I'm going to try and start cutting a bit of weight and adding a little cardio in to my training. I think I will try and use Kettlebells and Sled Dragging. Both seem like good ways for me to get the heart and lungs working a bit while still improving my strength (to a degree).
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Post by rpmcmurphy on Oct 12, 2009 4:08:14 GMT -5
Week 6 Monday
Bench 1x5 @ 87.5kg(192.5lbs)
Squats 5x5 @ 110kg(242lbs)
1 Arm KB Row 2x18 @ 24kg(53lbs)
Snatch Grip RDL's 3x8 @ 67.5kg(150lbs)
Planks 3x30 seconds with 16kg KB
-The whole session was done after 4 hours sleep last night and a nutritionally poor day. Was considering just scrapping the workout and doing it tomorrow instead but decided instead to have a glass of cement and HTFU. After reading blokes logs like Tim, I know I've got nothing even close to some of the difficulties he faces at times.
- I did Bench first today for two reasons. Firstly, it takes up more space then Squats and I was running a bit late and secondly I'd read someone commenting that they usually tried to work their shoulders somewhat before squatting as additional warmup. I didn't find that it made much difference. This was a hard set and I almost lost it on the 3rd Rep but a mate steadied the bar slightly (I was losing it to the side funnily enough) and I pumped out the other two reps.
- This is probably the first time squats have all been really difficult. The last 1-2 reps on all sets were real grinders and I had to really focus to grit through it. See how we go next week, 112.5kg here I come.
- I like doing the 1 Arm rows, I feel they really benefit a whole host of bodyparts (grip, back, arms, abs) and it's a good challenge. I will try get to 25 reps and then move up to the 32kg KB.
- Love Snatch Grip RDL's, I tried to really protract my shoulders today as well as driving the ass back and staying on the heels. My grip was really tanked and I had to reset it on the last reps of the sets. I've been having some pain in my shoulders, elbows and wrists lately so I'm trying to reduce volume, do all lifts with impeccable form and pay attention to recovery.
- Planks were tough, I may try upping the length to 40 seconds and then when I can do that well for 3 sets across, move on to a 20kg KB on the back.
- I really want to try and rid myself of these nagging little injuries at the moment. Feels like some tendonitis in the elbows, sore shoulders and also an inflamed left wrist. They're not incredibly painful but they are inhibiting me, especially from doing any O-lifts which I really want to get back in to doing. May go see a physio about it, or consult Dr. Boris.
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Post by peterako on Oct 12, 2009 5:56:38 GMT -5
Good work! Weights are progressing well Very encouraged to see the sled work there! So you'll be: 'Not just strong but mobile too!' Send some of that sunshine this way please. 3 C last time I was in my gym (our shed) on Saturday....and visibility down to about 10 metres in the fog....ah the joys!
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Post by rpmcmurphy on Oct 13, 2009 2:25:00 GMT -5
Haha mate I don't know you how you do it, cold weather is so frustrating!
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Post by rpmcmurphy on Oct 14, 2009 5:41:29 GMT -5
Week 6 Wednesday
Deadlift 6-7 x 5 @ 120kg(265lbs)
Front Squat 2x5 @ 60kg(135lbs) 1x5 @ 70kg(155lbs)
Double KB Swings 16kg(35lbs)/arm 2x8
Chinups 8, 8, 5
- No pushing movements for about 2 weeks. My left wrist is getting quite painful and I need to let it heal lest it become a chronic injury that puts me out for months. Wish me luck.
- Deadlifts are driving me mental. I should have a video up soon of one of my sets but I just cannot get the feel for this exercise. It looks as if my lower back is still rounding slightly even though I can squat 120kg and not have it round? If I can lift it without rounding my back I will up the weight by 2.5kg each week. I appreciate feedback from videos and try to be concious of it when lifting but I want to find a coach to cue me as I'm doing the lift as I think this will help immensely
- Front squats were done with bar resting on the delts and arms extended (to save the wrist). Weights were easy as I didn't want to fry the legs too much more after heaps of deadlifts.
- Double KB Swings were just done to fool around. Good exercise.
- Chinups were meh, I was in a rush and I need to start doing more but my elbow tendons are also feeling a bit strained/inflamed at times so I'm wary. I may take a bit of a deload week next week.
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Post by peterako on Oct 14, 2009 9:53:01 GMT -5
Try to make sure you get enough food and QUALITY REST into you!
The rest part is the part that makes your body 'stronger'.
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