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500+ pull, 05:xx mile

Discussion in 'Training Logs' started by SexyMahnaz, Dec 30, 2016.

  1. SexyMahnaz Green Belt

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    [23/1/17]

    Lying DB Tricep Extensions

    12'sx10x3

    Pull-Ups
    BWx8x4

    Pallof Press
    21x15x3

    Still in deload mode & I can feel my body coming good. Looking forward to next week.
     
  2. SexyMahnaz Green Belt

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    The last few days I've played around with a few new exercises - mostly front squats. I reckon they're a badass lift, so I'd like to try learn to do them properly. Zerchers were due for a 160kg AMRAP, & as I'll probably sub them out for the FS's I did one last heavy set today.



    Tried BB seal rows too. I like em.
     
  3. SexyMahnaz Green Belt

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    [29/1/17]

    Jog

    4kms, easy pace.
     
  4. SexyMahnaz Green Belt

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    [31/1/17]

    Deadlift
    60x5, 100x5
    140x3, 160x3
    180x3
    160x3, 140x3

    BB Hip Thrust
    140x8
    160x8x3

    Pull-Ups
    BWx5, +5x5, +10x5
    +15x3x3
    +10x5
    BWx5

    A little lackluster (forgot my chalk), but it felt good to get back into the rhythm of the program.
     
  5. SexyMahnaz Green Belt

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    [2/2/17]

    Tactical Barbell II #3 - 600M Resets

    Max effort, 5 mins rest x3

    1:51 (-6s PB), 2:09, 2:11

    Blew up after the first one, but it was quick (for me).

    Edit: Practised some front squats too. Lots of 60x5 & 100x2. They'e already feeling a lot better, esp re: unracking.
     
    Last edited: Feb 2, 2017
  6. SexyMahnaz Green Belt

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    [3/2/17]

    Pulley Pallof Press

    43x15x3

    Seal Rows
    50x10x4

    Pulley Upright Rows
    64x10x2

    Curlz
    15'sx8x2

    Lying Tricep Extensions
    10'sx10x2

    More front squats later on again- 60x5's, 100x3, 110x2 & a few singles @ 120
     
    Last edited: Feb 3, 2017
  7. SexyMahnaz Green Belt

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    [4/2/17]

    Tactical Barbell II #2 - Fast 5km Tempo Run
    25:02

    Took it a little easier this time. Still reasonably challenging.

    Front squats - up to 130kg for a single. Strength is there, just gotta be patient & figure out the technique. Nearly fell forward.
     
    Last edited: Feb 4, 2017
  8. SexyMahnaz Green Belt

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    [5/2/17]

    Zercher Squat [Starting from floor]
    60x5, 100x5
    120x3, 140x3
    160x3
    140x3, 100x5

    Bench Press
    Barxheaps
    60x5, 70x5
    80x3
    90x5
    80x5, 60x5

    Everything felt heavy. Probably the bourbon & lack of BCAA's. In other news I found some return flights to Japan for $400. Boom booked in. I haven't been since I was 15, should be a blast.
     
  9. SexyMahnaz Green Belt

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    [7//2/17]

    Jog 35 mins, Bike 10 mins
     
  10. SexyMahnaz Green Belt

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    [8/2/17]

    Deadlift
    60x5, 100x5, 120x5
    140x3, 160x3
    180x8 [REP PB]
    160x3
    140x5

    Front Squat
    Up to 130x1

    Hip Thrusts
    140x8
    170x8x2
     
  11. SexyMahnaz Green Belt

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    [9/2/17]

    Tactical Barbell II #3 - 600M Resets

    Max effort, 5 mins rest x3

    1:58, 2:10, 2:12
     
  12. SexyMahnaz Green Belt

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    [10/2/17]

    Front Squat

    60x5x3
    60x3x2 (paused)
    80x3
    100x2
    110x2
    120x1
    130x1
    140xF

    Lost it forward. Now that I've found a max, I'm going to count anything over 130kg as a PB.

    Weighted Pull-Ups

    BWx5, +5x5, +10x5, +15x5
    +20x4x5

    Cable Upright Rows
    38x10x2

    I'll do the rest later during my break at work. I was half cut during this session. I'm drinking too much again. The last 6 weeks I've been making decent money exploiting sports & racing bet arbitrages - enough for me to take it seriously as a second job, but at the moment I'm wasting 1/2 of the profit on booze. I was sober for 15 months in 2014-15 - the improvements I was able to make financially, socially & with my training were significant. I need to stop being a loser & throwing my health & money away on this shit. Since ending it with my GF a few months ago I've had too much spare time. I like being alone in general but sometimes the boredom nags & idle hands are the devil's tool.
     
    Last edited: Feb 9, 2017
  13. SexyMahnaz Green Belt

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    [12/2/17]

    Front Squats
    60x5
    90x2
    100x1
    110x1
    120x1
    130xF

    Seal Rows
    60x10x4

    Pallof Press (Pulley)
    43x15x3

    Upright Rows (Pulley)
    77x8x2

    Front squats went backwards, probably because I tried to do them fairly slowly with a brief pause to get a feel for different positions. I think I know where it's breaking down - I'm dropping the weight forward because I'm instinctively trying to use my quads as much as possible. I'm used to being able to lean forward with the zerchers & not really worry about the bar. But with the FS, as soon as I lean forward my torso + elbows come down & of course I lose the bar. I need to really, really sit back and use my hamstrings even though it's not what I'm used to. With enough weight I shouldn't fall backward onto my ass. Just gotta practice.

    Today was meant to be sprints but I'll probably end up skipping them. Outside chance I'll get them done tomorrow.
     
  14. SexyMahnaz Green Belt

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    [14/2/17]

    Front Squat
    50x5, 60x5, 70x5
    80x3, 90x3
    100x7
    90x3
    80x5

    Bench Press
    50x5, 60x5, 70x5
    80x3
    90x8
    80x5
    60x10
     
  15. SexyMahnaz Green Belt

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    [15/2/17]

    Walk 90 mins

    Went for a hike to clear my head; felt challenging enough to count it as my weekly LISS.
     
  16. SexyMahnaz Green Belt

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    [16/2/17]

    Deadlift
    60x5, 100x5, 120x5
    140x3, 160x3
    180x3
    170x3, 160x3

    Front Squat [Paused]
    80x4x7

    Hip Thrusts

    120x8
    140x8
    170x8x2

    Front squats have definitely humbled me! 80kg was comfortable but not exactly a cake walk.
     
    Last edited: Feb 19, 2017
  17. SexyMahnaz Green Belt

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    [18/2/17]

    Tactical Barbell II #3 - 600M Resets
    Max effort, 5 mins rest x4

    1:47 (-4s PB)

    I reckon Strava may have wigged out on this one - it did seem pretty quick though. Absolutely nothing left afterward. I felt pretty sick this time too & just went home. I've got to play the long game & start to actually get the work done (4+ rounds) instead of going for a PB each time. If toning it down to 75-80% effort is the only way to make it happen so be it.
     
  18. SexyMahnaz Green Belt

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    [19/2/17]

    Weighted Pull-Ups
    BWx5x2
    +5x3, +10x3
    +15x9
    +10x3, +5x3

    Pulley Pallof Press

    43x12x3

    Seal Rows
    60x10x3

    Bench Press
    60x5, 70x5, 80x5
    90x3
    100x1
    105x1
    90x3
    80x5

    Deadlift
    60x5, 100x3, 150x3x2

    Curlz, Pulley Upright Rows

    Worked in for some with a m8 @ work so it was a bit of a hodge podge session.
     
  19. SexyMahnaz Green Belt

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    [23/2/17]

    AM:

    Front Squat

    70x5
    82.5x4x6

    Bench Press
    50x5, 60x5, 70x5
    80x3
    90x6
    70x5
    60x15

    PM:

    100m Sprints

    x4
     
  20. SexyMahnaz Green Belt

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    [24/2/17]

    Jog 30 mins, Bike 10 mins
     

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