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Post by rpmcmurphy on Nov 9, 2009 6:05:57 GMT -5
Pete:
I'll probably start trying to see a masseuse once a month, just got to get my ass in to gear and book one in. I want to try and ask around and find one that knows what they're doing, I'd rather not waste money and have some uneducated twit do some karate chops on my back haha.
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Post by rpmcmurphy on Nov 9, 2009 6:10:53 GMT -5
Week 10 Monday Mobility Work
16kg KB Swings x 25 - Feel like these help to strengthen my glutes in lieu of glute bridges, which I still feel activating my hamstrings hard.
Baseball + Piriformis = Pain - Again, hips feel a bit looser after doing this.
Seated Butt Stretch - It's hilarious how much tighter my right side is than my left.
Doorway Pec Stretch - Bit of a twinge in the back of my right shoulder when I do this.
IT Band PVC Roll - These hurt near the top of the femur (near the hip) & right near the knee joint... Is it meant to? Hurt as in... Foam roller hurt I guess.
Thoracic Extensions on PVC - Heard a few nice little cracks with this, tried to keep my abs tight and bend the thoracic spine.
Squat to Stand - Weak spots come from not doing what you suck at. I suck at these, I'll try get better.
1 Legged Ass Flex - Not sure I'm doing these right...
16kg KB Swings x 25 - Gotta love symmetry.
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Post by rpmcmurphy on Nov 9, 2009 6:36:52 GMT -5
Oh... and my mate Rob did 20x140kg(310lbs) Back Squat today. Crazy bastard that he is, not too shabby for a Crossfitter eh? Catching up to him is a definite goal.
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Post by rpmcmurphy on Nov 11, 2009 3:06:21 GMT -5
Week 10 Wednesday
Squats 2x5 @ 100kg(220lbs)
Pushups on my fists 3x10
- Squats felt alright today, bit sore in the lowerback but I think that's just from bullcrap flexibility. Still taking it easy, will try go heavy again on Friday and see what I can do for a triple. Probably go for 125-130kg. The following Monday I'll be trying some singles to see what my openers are going to be for Matti Tikka.
- My right hand is still sore, going to get an ultrasound on Friday hopefully. It's been sore for about two weeks now, doesn't really seem to be getting much better. In range of motion it's pretty much fine but when I try and pull on something (e.g. do a deadlift or a chinup) I get a pain in the muscle around the base of my thumb. Same goes for when I push (e.g. a Press) that pad around the base of my thumb does not like weight on it.
- Did a bit of skateboarding, half an hour or so. Good fun and I figure it'll probably give me some benefits haha.
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Post by rpmcmurphy on Nov 11, 2009 3:12:24 GMT -5
Tom's Texas Method
Monday Olympic Lift A 5x2 Squat 5x5 Pressing Movement A 3x5 Deadlift 1x5
Wednesday Olympic Lift B 5x2 Back Squat 2x5 *Light Reps* Chinups 5x? Pressing Movement B *Light*
Friday Olympic Lift A 3x2 Back Squat 1x5 Pressing Movement A 1x5 Bent Row 1x5 5-10 Minutes Conditioning Work
Notes Olympic Lift A = Clean & Jerk Olympic Lift B = Snatch Pressing Movement A = Bench Pressing Movement B = Press Fortnightly lifts will be rotated i.e. ABA, BAB - I'll be happy to make smaller increases in the lifts, I've bought micro plates to help with this. - I'll try take a deload week every 4 weeks or so, I'll cut weight back and maybe even sub in some unilateral stuff. - Conditioning work will probably consist of a mix of: OH Squats, KB Swings/Snatches, Sprinting, Pushups, Pullups. - I'll most likely start this routine in January. I'm going to try trim down a bit after Matti Tikka, through the end of November and December, lose a bit of excess bodyfat that I don't think I need to be carrying right now.
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Post by peterako on Nov 11, 2009 7:41:11 GMT -5
How are you feeling about the week and weekend to come?
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Post by rpmcmurphy on Nov 11, 2009 13:30:16 GMT -5
Not too sure to be honest Pete... I was feeling really strong for a while there but I think I've over reached a little. Trying to take it easy for about a week to see if I can come good. Weights that shouldn't feel heavy felt tough all of a sudden. With that being said, this is my first ever powerlifting competition so I'll be happy to total. I've got plenty more of these to come haha. My heart's set on 400kg, see how we go.
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Post by rpmcmurphy on Nov 11, 2009 13:43:27 GMT -5
Week 10 Wednesday Mobility Work
16kg KB Swings x 25
(Attempted) Thoracic Extensions on PVC - Trying to do these right and keep my abs flexed when bending back. Hearing a few cracks.
Baseball in the Ass Cheek - Did this in warmup today as well, still trying to get the hang of it and work out how to do it.
Seated Glute Stretch - For some reason wasn't feeling these as much today.
Doorway Pec Stretch - feels tight in the back/top of my shoulders too.
- Just a short one tonight, had to get up early for work.
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Post by Boris on Nov 14, 2009 23:10:22 GMT -5
Well, how'd it go?
edit: I realize now you have another week. Sorry I haven't been popping in more often.
Murph, My suggestion for the last week going in would be to do your meet warm-up a couple times (on Sunday and Tuesday, for example). You might be feeling like crap now and that's (in my experience) absolutely normal during a taper.
Get your diet under control this week if it isn't already. On meet day, don't be eating anything that your stomach isn't used to - the last thing you want on meet day is for food to make your stomach any more shakey than it might be already. Some caffeine is fine if you're used to it, but meets can be REALLY long - don't load up too much early or you might crash later. Bringing some food along to munch on during the meet is a good idea.
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Post by rpmcmurphy on Nov 16, 2009 5:47:01 GMT -5
Week 10 SaturdaySquats2 x 120kg(242lbs) 3 x 120kg(242lbs) Pullups4 x 3-5 - I was meant to train on Friday but spent the evening in the company of my lovely lady instead. She's a great girl who supports my passion and will usually listen to me blather on about Rippetoe, a new program or a f**ked up day in the gym. Always worth spending time in her company, even if I show up to the gym a tad sleep deprived. - I was shooting for 5 with the squats. I didn't get it because I was a pussy. I dumped the weight off because it was too hard not because I couldn't lift more reps. This annoyed me a lot. - Pullups are one movement that doesn't hurt my hand at the moment, palms out is where I'm much weaker though. Tried to mix up grip width. - Couldn't do much more in the gym and had to cut it short anyway. - I didn't do scheduled mobility work this weekend because I was flat out Friday/Saturday and lazy on Sunday. Naughty, Naughty. - Had a lot of fun longboarding in a massive downhill carpark with some mates on a Saturday night. I really enjoy it and want to buy some protective gear to help minimise any damages when I do inevitably stack .
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Post by rpmcmurphy on Nov 16, 2009 5:56:37 GMT -5
Week 11 MondaySquats1 x 120kg(265lbs) 1 x 130kg(286lbs) BenchStill hurting my hand, should be able to compete though. Just didn't want to aggravate it unnecessarily. DeadliftsSame scenario, bit of a pain but nothing major. I locked out 100kg(220lbs) with a bit of soreness in the hand but I should be good for Sunday. Pullups4 x 3-5 - Was VERY happy with my squats today. I was only in the gym to work out an opener for Sunday. Felt 100x better and I think that came down to training at North Sydney PCYC with a good group of people as opposed to being alone. Helps a lot with my confidence and also with cues and pointers. I also ripped the ass out of a pair of my shorts haha. I spent the rest of the session walking around with a luvverly breeze . - Getting an ultrasound on my right hand tomorrow to get to the bottom of the pain mystery. For now, smashing the ibuprofen and fish oil. - Finished uni for the year! FREEDOM!... Though I now start working 4-5 days a week with 5am wakeups haha. Ah well, every silver lining has a cloud. It should give me more money to do a bit of travelling next year as I'd love to trek to some of the gyms around Australia for a bit of travel and to learn from the best.
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Post by peterako on Nov 20, 2009 3:16:00 GMT -5
Good luck at the meet Murph!!!
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Post by Johnny Mnemonic on Nov 20, 2009 23:55:41 GMT -5
Tom's Texas MethodMondayOlympic Lift A 5x2 Squat 5x5 Pressing Movement A 3x5 Deadlift 1x5 WednesdayOlympic Lift B 5x2 Back Squat 2x5 *Light Reps* Chinups 5x? Pressing Movement B *Light* FridayOlympic Lift A 3x2 Back Squat 1x5 Pressing Movement A 1x5 Bent Row 1x5 5-10 Minutes Conditioning Work NotesOlympic Lift A = Clean & Jerk Olympic Lift B = Snatch Pressing Movement A = Bench Pressing Movement B = Press Fortnightly lifts will be rotated i.e. ABA, BAB - I'll be happy to make smaller increases in the lifts, I've bought micro plates to help with this. - I'll try take a deload week every 4 weeks or so, I'll cut weight back and maybe even sub in some unilateral stuff. - Conditioning work will probably consist of a mix of: OH Squats, KB Swings/Snatches, Sprinting, Pushups, Pullups. - I'll most likely start this routine in January. I'm going to try trim down a bit after Matti Tikka, through the end of November and December, lose a bit of excess bodyfat that I don't think I need to be carrying right now. Where did you find this workout?
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Post by rpmcmurphy on Nov 21, 2009 4:59:03 GMT -5
I just made that up myself Johnny, what do you think of it? I'm more than happy to hear criticisms of it.
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Post by rpmcmurphy on Nov 22, 2009 1:40:12 GMT -5
Week 11 Sunday Matti Tikka Powerlifting Challenge!Weighed in at: 100.0kg(220lbs)Squats-Warmups-5 x 60kg(135lbs) 3 x 80kg(175lbs) 1 x 100kg(220lbs) 1 x 120kg(265lbs) -Main Lifts-130kg(285lbs) 135kg(295lbs) 140kg(310lbs) PR!Bench-Warmups-5 x 40kg(95lbs) 5 x 60kg(135lbs) 1 x 70kg(155lbs) -Main Lifts-75kg(165lbs) 85kg(185lbs) 92.5kg(205lbs) PR!Deadlift-Warmups-5 x 60kg(135lbs) 3 x 80kg(175lbs) 2 x 100kg(220lbs) 1 x 120kg(265lbs) 1 x 140kg(310lbs) -Main Lifts-160kg(350lbs) 170kg(375lbs) 177.5kg(390lbs) Total 140/92.5/177.5 - 410kg 310/205/390 - 905lbs- Squats were good, I felt a lot better on the day than I have been in previous weeks. I got red lighted for my second attempt for walking in before being given the "Rack" command, but I still lifted the weight. I wanted to go for 140kg as my second attempt but pussed out and put down 135kg, I'm still happy with 140 however as it's my first 3PPS and >300lb squat. - Bench was on FIRE today. 1st and 2nd attempts may as well have been warmups but I was still cautious as 85kg was my PB prior to the comp. I lifted 92.5kg quite well and am confident I could have gotten 95kg if I'd attempted it. Ah well, I'll nail it next time. My performance was a big surprise to me as I haven't been able to bench much due to injuries and have only been doing pushups on my knuckles haha. Goes to show the power of squats eh? The whole body grows . - Deadlifts were a challenge for me. 160kg was slow, 170kg being slower with a deterioration in form and 177.5kg felt like an ugly lift. Nonetheless, got my 3 white lights for all attempts so I guess that's what matters on the day. I will keep working hard on my deadlift form and weights, as a raw lifter and with my anthropometry it is the lift I will be moving the most weight with. - Thanks for everyone that helped out on the day, especially the guys at North Sydney PCYC for hosting the comp and helping me out. - Not sure when my next comp will be, maybe in February but I'm not too fussed about competing again soon. Just want to keep plugging away in the gym and put more plates on the bar. - Monday-week I intend on starting a short rather harsh diet to try and strip some of the fat off me that I don't want to be carrying. Seeing Richard Hozjan, who is also a 100kg lifter and FAR more muscular than me makes me realise I've got weight on me that does nothing for my lifts. I don't need to be bodybuilder lean, just drop 5-10kgs. - I'll hopefully have some videos up soon of my lifts, much thanks to Ray Wong for this. - MOS, you're not allowed to call me a Crossfitter anymore ;-)
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