1. The official Sherdog Store is back! Check it out! » Discuss it here! »
  2. Hey Guest, The Non Gif Shoop Contest Round 1 is now active, so cast your votes! Non Gif Shoop Contest Round 1 »

500+ pull, 05:xx mile

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

  1. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [26/2/17]

    Deadlift
    60x5, 100x5, 120x5
    140x3, 160x3
    180x8

    Front Squat
    70x5, 90x5
    100x2
    120x1
    130x1
    140xF



    Fail above. My knees are caving in a fair bit on the descent. I think it may be because of my flat feet.

    Later:

    Hip Thrust
    140x8
    170x8x2
     
    Last edited: Feb 26, 2017
  2. Thundercock Assman Extraordinaire

    Joined:
    Nov 30, 2005
    Messages:
    11,090
    Likes Received:
    179
    Location:
    San Diego
    Good effort. Try narrowing your stance - maybe 6-10 cms - and push those knees out on the ascent.
     
  3. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    Thanks mate. I have pretty long femurs, so I'm finding it a bit of a balancing act between not going too wide, but going wide enough to stay upright. Still feeling it out & experimenting.
     
  4. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [27/2/17]

    Tactical Barbell II #3 - 600M Resets

    5 mins rest x5

    2:25, 2:20, 2:18, 2:20, 2:14

    Lowered the intensity today and got a lot more done.
     
  5. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [2/3/17]

    Weighted Pull-Ups
    BWx5, +5x5, +10x5
    +15x3
    +20x6
    +15x3, +10x3

    Seal Rows
    60x10x3

    Pallof Press (Pulley)
    43x15x3

    [4/3/17]

    Front Squat
    60x5, 80x5
    90x4x6

    Bench press
    50x5, 60x5, 70x5
    80x3
    90x6
    70x8
    60x10

    FS technique is getting there. My knees tracked a lot better today-- I'm not sure if it was the insoles I recently bought or better technique, but they're definitely not hurting so I'm going to leave them in for now. I also managed to do a few reps where I really pushed through my heels, rather than through my toes. I reckon I can put up 160kg+ by the end of the year if I stay consistent.
     
  6. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [5/3/17]

    Jog 35 mins

    [6/3/17]

    Deadlift
    60x5, 100x5
    140x3, 160x3
    180x2
    200x2
    180x3, 160x3

    Felt weak & lazy today.
     
  7. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [7/3/17]

    400m (Max effort)
    0:59 (-4s PB)

    600m (70%)
    2:30, 2:30

    Going back through my first log, it looks like the last time I tried a 400 was Dec 2014. I did it in 63s while 7-8kg lighter & a lot weaker. Chuffed to break through the 1 min threshold today.
     
  8. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [10/3/17]

    Weighted Pull-Up
    BWx5, +5x5
    +10x3, +15x3
    +20x7
    +15x3
    +10x5, BWx5

    Pallof Press (Pulley)
    43x15x3

    Seal Row
    60x10x3

    [11/3/17]

    5km Run
    25:05

    [12/3/17]

    Front Squat
    60x5, 80x5
    95x4x6

    Bench Press
    50x5, 60x5, 70x5
    80x3
    90x6
    80x5
    60x10

    No coffee for the past four days. I'm not surprised that my energy levels are low, but man the muscle aches are annoying.
     
  9. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [13/3/17]

    Jog 40 mins

    Today was a public holiday & my local is a cycling themed pub. They had two stationary bikes set up for timed 350m sprint races, so I engaged my zercher powah & ended up topping the leaderboard. So many free drinks today.
     
  10. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [15/3/17]

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

    [16/3/17]

    600m Resets
    x4
     
  11. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [17/3/17]

    Weighted Pull-Ups
    BWx5, +5x5
    +10x3, +15x3
    +20x7
    +15x5, +10x5, BWx5

    Lazy week so far, just core lifts.
     
  12. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [18/3/17]

    Jog 35 mins

    [20/3/17]

    Front Squat
    60x5, 80x5
    100x4x5

    Bench Press
    Up to 105x1

    [22/3/17]

    Deadlift
    60x5, 100x5
    140x3, 160x3, 180x3
    190x2
    200x1
    210x1
    220x1 [+5kg PB]
    225xF

    Hip Thrusts
    140x8
    170x8x2

    Arms
    curls, pulldowns etc

    Test mile later today or tomorrow.
     
  13. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [23/3/17]

    Mile TT
    06:30 (-6s)

    Disappointing tbh but it's moving in the right direction
     
  14. btwrestler119 Green Belt

    Joined:
    Feb 11, 2006
    Messages:
    1,181
    Likes Received:
    0
    Location:
    West Philly
    How are you pacing the mile attempt?
     
  15. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    I was trying to go for ~90 second 400's, but I conked out by the last 4-600m & finished slow. I'm going to start running it every week or two to get a better feel for the pacing instead of a 5km, & since the deadlift still moving I might drop a few kg too. I think I read a post of yours a while ago saying you used to do some competitive running, is that right?
     
  16. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [24/3/17]

    Weighted Pull-Ups
    BWx5, +5x5, +10x5
    +15x3
    +20x8
    +15x3, +10x3
    BWx5x2

    Seal Rows
    60x10x3

    Cable Rows
    lightx15x3
     
  17. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [26/3/17]

    Front Squat
    60x5
    80x3, 90x3
    110x4x5

    Zercher Squat
    60x5, 100x5
    140x3x3

    Bench Press
    50x5, 60x5, 70x5
    80x3
    92.5x6
    80x5x2
    60x5

    Pallof Press (Pulley)
    36x15x3
     
  18. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [29/3/17]

    Deadlift
    60x5, 100x5, 120x5
    140x3, 160x3, 180x3
    200x1
    222.5x1
    225x1 [+5kg PB]



    Last strength session for a while since I've signed up for a 5km. It's in about two weeks, so I'm going to drop a few kilos & focus on that. That deadlift is creeping up to where I want it though, so hopefully I can maintain it while getting my fitness levels up to where they need to be.
     
    Last edited: Mar 29, 2017
  19. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    So the running didn't last long, it's just kinda shit by itself without lifting. I'm changing directions yet again-- my upper body is seriously weak & undersized compared to the lower, so I'm going to do some BB stuff twice a week & see what happens.

    [1/4/17]

    Warm up
    Pull-upsx8, Dipsx8, Incline Push-upsx8, KB swingsx20, 1 min rest x3

    DB Side Raises
    5kgx12x3

    Cable Rows
    47x12x3

    BTN Press
    20x12x3

    BO DB Lateral Raises
    5x12x3

    Cable Upright Rows
    43x10x3

    BB Curls
    30x10x3

    Hammers
    12.5x10x3

    DB Tricep Extensions
    15x10x3
     
  20. SexyMahnaz Green Belt

    Joined:
    Sep 22, 2013
    Messages:
    1,397
    Likes Received:
    0
    [2/4/17]

    Knee Raises
    x20x3

    Wood Choppers
    36x20x3

    Box Squats
    100x5
    120x5
    140x5
    160x3

    These felt really good, nice to have the bar on my back rather than the front for a change.

    Leg Raises
    x20x3

    Bench Press (knees up)
    60x5
    80x5
    100x1

    Jog
    30 mins
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.