Lifting, Sprinting & Mobility ... ing
- Thread starter SexyMahnaz
- Start date
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[10/10/2015]
Bench Press
40kg x 5
50 x 5
60 x 5
Felt pretty pointless.
DB Side Lateral Raises
5kg x 10 x 3
OHP
40kg x 5 x 3
Bench Press
40kg x 5
50 x 5
60 x 5
Felt pretty pointless.
DB Side Lateral Raises
5kg x 10 x 3
OHP
40kg x 5 x 3
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[5/12/15]
Run
300m
Fast hops
20m x 3 (Left + Right)
Lateral Bounding
20m x 3
Sprint
20m x 5
Handwalks
x whatever
Didn't take long for me to start melting, so I called it quits.
Run
300m
Fast hops
20m x 3 (Left + Right)
Lateral Bounding
20m x 3
Sprint
20m x 5
Handwalks
x whatever
Didn't take long for me to start melting, so I called it quits.
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^Cheers Rik
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Deadlift 5/3/1 [160kg training max, week 3]
60kg x 5 x 2
80 x 5
100 x 5
120 x 5
135 x 3
150 x 1 + 1 = 2
160 x 2
170 x 1
175 x 1
180 x 1 [+15kg PB] - Revenge for the 170 that ripped my hamstring earlier in the year, & then some.
[YT]d1_df8-8giE[/YT]
Decided to bring deadlifts forward in the rotation. No assistance work today, & that's probably it for me this year. Results:
Deadlift: 140 - 180
Squat: 110 - 175
Bench: 110 - 110
Total: 360 - 465
60kg x 5 x 2
80 x 5
100 x 5
120 x 5
135 x 3
150 x 1 + 1 = 2
160 x 2
170 x 1
175 x 1
180 x 1 [+15kg PB] - Revenge for the 170 that ripped my hamstring earlier in the year, & then some.
[YT]d1_df8-8giE[/YT]
Decided to bring deadlifts forward in the rotation. No assistance work today, & that's probably it for me this year. Results:
Deadlift: 140 - 180
Squat: 110 - 175
Bench: 110 - 110
Total: 360 - 465
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- Sep 22, 2013
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- 1,397
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- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 8
60 x 8
80 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
32kg x 5
OA Isometric Row Machine
20kg x 8
50kg x 8
Upright Machine Row
24 x 8
38.5 x 8
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 8
60 x 8
80 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
32kg x 5
OA Isometric Row Machine
20kg x 8
50kg x 8
Upright Machine Row
24 x 8
38.5 x 8
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- Sep 22, 2013
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Ahhh it's alright mate, thanks for asking. Still fragile but on the mend. Ordered some rehbands today.
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Yesterday: Rest, Mobility: Modified Limber 11
*********************************
Today: Mobility: Modified Limber 11
*********************************
Strength (Light): Bench Press
Bar x 10
50kg x 10
50kg x 10
50kg x 10
Bar x 10
Zercher Squats
Bar x 10
50kg x 10
50kg x 10
50kg x 10
Bar x 10
*Form is improving, I don't have to take such a wide sumo stance now. Definitely feel stabler.
OHP
Bar x 10
30 x 8
30 x 8
30 x 8
Bar x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Speed: Power Skips
10 each leg x 3
Single-leg Bounds
10 each leg x 3
Alternating-leg Lateral Bounds
10 each leg x 3
Sprints
300m x 3
[YT]caK_8kn8HXY[/YT]
Poor speed endurance, but I'm pretty happy with how I'm moving around in general. My back prevented me from sprinting for a long time.
*********************************
Today: Mobility: Modified Limber 11
*********************************
Strength (Light): Bench Press
Bar x 10
50kg x 10
50kg x 10
50kg x 10
Bar x 10
Zercher Squats
Bar x 10
50kg x 10
50kg x 10
50kg x 10
Bar x 10
*Form is improving, I don't have to take such a wide sumo stance now. Definitely feel stabler.
OHP
Bar x 10
30 x 8
30 x 8
30 x 8
Bar x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Speed: Power Skips
10 each leg x 3
Single-leg Bounds
10 each leg x 3
Alternating-leg Lateral Bounds
10 each leg x 3
Sprints
300m x 3
[YT]caK_8kn8HXY[/YT]
Poor speed endurance, but I'm pretty happy with how I'm moving around in general. My back prevented me from sprinting for a long time.
Last edited:
D
Deleted member 382931
Guest
Smooth pull, you put in good work in this year.
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How were you diagnosed dude?
I haven't been consistent enough to say - and I'm not sure if the reason I have it is due to muscles not firing properly, or structural issues which won't go away. I've had the clicking in my groin since I was a teenager, but then again I've also spent a lot of my life sitting on my ass which can't have helped the glutes.
Anyway, the book is split into 3 sections: Tissue work (foam rolling, self myofascial release) Stretching (static, long holds), and Reactivation (active stretching) It's generally all stuff that you can find online by googling, but it did have some exercises I hadn't heard of, & it's nice having the program set out for you.
I haven't been consistent enough to say - and I'm not sure if the reason I have it is due to muscles not firing properly, or structural issues which won't go away. I've had the clicking in my groin since I was a teenager, but then again I've also spent a lot of my life sitting on my ass which can't have helped the glutes.
Anyway, the book is split into 3 sections: Tissue work (foam rolling, self myofascial release) Stretching (static, long holds), and Reactivation (active stretching) It's generally all stuff that you can find online by googling, but it did have some exercises I hadn't heard of, & it's nice having the program set out for you.
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Thanks Gents. Visko - with long legs & short arms, I think sumo is the best for me. I haven't practiced conventionally much, but setting up that way feels wrong. Sumo feels natural.
However, even sumo still tweaked my back at times because I'd try to lift with my arms and lower back. I think it was September last year, I was only using 100kg, & afterwards my back went & I could barely walk. That's why I stopped deadlifting actually. Now that I've practiced more for the past few months, I can feel myself sit into a position that uses my hamstrings, my (braced) core, & then my hips once the bar leaves the ground. This feels like a solid position for my back and I'm not afraid to grind a little bit, whereas before I felt like my back was always on the edge. So the answer to your is question yes, it definitely helps
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Thanks x2 Thom!
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5*
82.5 x 3*
60 x 8
*Form checks
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
OA Isometric Row Machine
40kg x 8
50kg x 8
Upright Machine Row
24 x 8
38.5 x 8
*********************************
Cold Showers: 2/28
*********************************
So, firstly if anyone drops in I'd really appreciate some feedback on my Zercher Squats. It looks like my ankles are rolling in a lot, but when I checked out the front angle they looked fine. Back is rounding a bit with buttwink, but I'm not really sure what to do. I suppose keep my core tighter & just keep trying.
[YT]uX0-cU65yY0[/YT]
On the cold showers, I think this is a bit of broscience that has something to it. I don't know about the claims like boosting testosterone, but I definitely love the feeling you get after them. The only reason I don't do them more often is that I'm accustomed to the pleasure of hot showers. So, I'm going to stick with the cold showers for 2 weeks & see what happens.
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5*
82.5 x 3*
60 x 8
*Form checks
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
OA Isometric Row Machine
40kg x 8
50kg x 8
Upright Machine Row
24 x 8
38.5 x 8
*********************************
Cold Showers: 2/28
*********************************
So, firstly if anyone drops in I'd really appreciate some feedback on my Zercher Squats. It looks like my ankles are rolling in a lot, but when I checked out the front angle they looked fine. Back is rounding a bit with buttwink, but I'm not really sure what to do. I suppose keep my core tighter & just keep trying.
[YT]uX0-cU65yY0[/YT]
On the cold showers, I think this is a bit of broscience that has something to it. I don't know about the claims like boosting testosterone, but I definitely love the feeling you get after them. The only reason I don't do them more often is that I'm accustomed to the pleasure of hot showers. So, I'm going to stick with the cold showers for 2 weeks & see what happens.
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[12/10/2015]
Jog
1500m
Jog
1500m
- Joined
- Sep 22, 2013
- Messages
- 1,397
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[8/12/15]
Zercher Squat 5/3/1 [160kg training max, week 3]
60kg x 5 x 2
80 x 5
100 x 5
120 x 5
135 x 3
150 x 1 - Messed up my grip & nearly lost it out to the side, was a lil scurry
160 x 1
BB Hip Thrusts
140kg x 10 x 3 - this was OK, but I think 130 is a better weight for now.
Pallof Press
15kg x 15 x 3
RKC Plank
75 secs x 3
Headstand
1 min x 3
Supine + Prone Neck Bridges
30 secs each x 3
Zercher Squat 5/3/1 [160kg training max, week 3]
60kg x 5 x 2
80 x 5
100 x 5
120 x 5
135 x 3
150 x 1 - Messed up my grip & nearly lost it out to the side, was a lil scurry
160 x 1
BB Hip Thrusts
140kg x 10 x 3 - this was OK, but I think 130 is a better weight for now.
Pallof Press
15kg x 15 x 3
RKC Plank
75 secs x 3
Headstand
1 min x 3
Supine + Prone Neck Bridges
30 secs each x 3
- Joined
- Sep 22, 2013
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- 1,397
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Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
*********************************
Cold Showers: 3/28
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
*********************************
Cold Showers: 3/28
- Joined
- Sep 22, 2013
- Messages
- 1,397
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[13/10/15]
Bench Press
42.5 x 5
52.5 x 5
62.5 x 3
67.5 x 5
77.5 x 5
87.5 x 5 + 3 = 8
OHP
50kg x 5 x 5
Side Lateral Raises
10kg x 10 x 3
Rope Pulldowns
35kg x 10 x 3
RKC Planks
75 secs x 3
RehBAND arrived today. I kind of assumed that these would be like socks & come in pairs - I was a bit surprised to only recieve one, heh. My own fault for not reading the fine print. I recently got my AMEX card, the bonuses are incredible so I guess I was overly eager to splash some cash.
Bench Press
42.5 x 5
52.5 x 5
62.5 x 3
67.5 x 5
77.5 x 5
87.5 x 5 + 3 = 8
OHP
50kg x 5 x 5
Side Lateral Raises
10kg x 10 x 3
Rope Pulldowns
35kg x 10 x 3
RKC Planks
75 secs x 3
RehBAND arrived today. I kind of assumed that these would be like socks & come in pairs - I was a bit surprised to only recieve one, heh. My own fault for not reading the fine print. I recently got my AMEX card, the bonuses are incredible so I guess I was overly eager to splash some cash.
- Joined
- Sep 22, 2013
- Messages
- 1,397
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Mobility: Modified Limber 11
*********************************
Speed: Power Skips
10 each leg x 3
Single-leg Bounds
10 each leg x 3
Alternating-leg Lateral Bounds
10 each leg x 3
Sprints
25m accelerations x 6
Light day.
Here you go mate:
[YT]f3zVkLPL7Gc[/YT]
Edit: Right hamstring feeling a little tender, hopefully nothing serious. Also went for a slow 20km ride.
*********************************
Speed: Power Skips
10 each leg x 3
Single-leg Bounds
10 each leg x 3
Alternating-leg Lateral Bounds
10 each leg x 3
Sprints
25m accelerations x 6
Light day.
Someone's been "stealing" ideas, haven't they?
Would love to see some vids of those to compare.
Here you go mate:
[YT]f3zVkLPL7Gc[/YT]
Edit: Right hamstring feeling a little tender, hopefully nothing serious. Also went for a slow 20km ride.
Last edited:
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Beautiful day & the knee felt good enough, so I went down to the oval.
[14/10/15]
20m Dash
x 8
[YT]uVUFkC9sQGk[/YT]
Inspired by Inertia's log. No track near me, but cricket pitches are 20m stump to stump so it worked perfectly. I didn't really know what I was doing technically speaking - I think my start can be improved a lot.
Handstand Walks
x whatever. Surprised I could actually do these, my best was probably about 15 'steps'.
Pull Ups [close overhand grip]
Bodyweight x 10 x 5
Push ups
Bodyweight x 50 x 3
[14/10/15]
20m Dash
x 8
[YT]uVUFkC9sQGk[/YT]
Inspired by Inertia's log. No track near me, but cricket pitches are 20m stump to stump so it worked perfectly. I didn't really know what I was doing technically speaking - I think my start can be improved a lot.
Handstand Walks
x whatever. Surprised I could actually do these, my best was probably about 15 'steps'.
Pull Ups [close overhand grip]
Bodyweight x 10 x 5
Push ups
Bodyweight x 50 x 3
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- Sep 22, 2013
- Messages
- 1,397
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Mobility: Modified Limber 11
Since my injury last year, I think I've only missed one or two of these in ~120 days. Very pleased with how it's cemented its place as my morning ritual. I think logging them definitely helps.
*********************************
GPP: Circuit
175 Jump rope rotations
22 Push ups
10 Zercher Squats (20kg)
RKC Plank (40 seconds)
No rest x 5
*********************************
Cold Showers: 5/28
*********************************
Right hamstring still feeling tender, might have to be single leg stuff tomorrow.
Since my injury last year, I think I've only missed one or two of these in ~120 days. Very pleased with how it's cemented its place as my morning ritual. I think logging them definitely helps.
*********************************
GPP: Circuit
175 Jump rope rotations
22 Push ups
10 Zercher Squats (20kg)
RKC Plank (40 seconds)
No rest x 5
*********************************
Cold Showers: 5/28
*********************************
Right hamstring still feeling tender, might have to be single leg stuff tomorrow.
- Joined
- Sep 22, 2013
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- 1,397
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[16/10/2015]
Zercher Squat
60kg x 5
75 x 5
90 x 5
97.5 x 5
112.5 x 5
127.5 x 5 + 0 = 5
BB Hip Thrusters
110kg x 10 x 3
Bulgarian Split Squats
20kg DB's x 5 x 3
KB Swings
16kg x 30 x 2
2/10. No energy/motivation. Rehbands worked great though [thanks btwrestler]
Zercher Squat
60kg x 5
75 x 5
90 x 5
97.5 x 5
112.5 x 5
127.5 x 5 + 0 = 5
BB Hip Thrusters
110kg x 10 x 3
Bulgarian Split Squats
20kg DB's x 5 x 3
KB Swings
16kg x 30 x 2
2/10. No energy/motivation. Rehbands worked great though [thanks btwrestler]
- Joined
- Sep 22, 2013
- Messages
- 1,397
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Mobility: Modified Limber 11
*********************************
1 mile run: 05:40*
Not sure about this one, it felt too easy but I did find a good rhythm. I think my GPS might have messed up, not counting it for now.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
*********************************
Cold Showers: 6/28
*********************************
1 mile run: 05:40*
Not sure about this one, it felt too easy but I did find a good rhythm. I think my GPS might have messed up, not counting it for now.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8
*********************************
Cold Showers: 6/28
Last edited:
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- Sep 22, 2013
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[17/10/2015]
Mobility
FAI Fix
Modified Limber 11
Hand walking
x10 attempts. Best = 11ft.
Mobility
FAI Fix
Modified Limber 11
Hand walking
x10 attempts. Best = 11ft.
- Joined
- Sep 22, 2013
- Messages
- 1,397
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Strength: Bench Press
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 10
Bodyweight x 10
Spew x 1
Bodyweight x 10
Very rushed session, no assistance work or belt for the weighted pull ups. Felt a bit sick & didn't leave myself much time to get to the Asian Cup QF (Iran v Iraq) Gr8 game.
*********************************
Mobility: Modified Limber 11
*********************************
Cold Showers: 7/28
Bar
50kg x 8
70kg x 8
92.5 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
82.5 x 5
60 x 8
OHP
Bar x 8
35 x 8
55 x 5
30 x 10
Pull Ups
Bodyweight x 10
Bodyweight x 10
Spew x 1
Bodyweight x 10
Very rushed session, no assistance work or belt for the weighted pull ups. Felt a bit sick & didn't leave myself much time to get to the Asian Cup QF (Iran v Iraq) Gr8 game.
*********************************
Mobility: Modified Limber 11
*********************************
Cold Showers: 7/28
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Glad the knee sleeves are working for you! I'm trying to hold off til Christmas to upgrade my knee sleeves, my kinda cheap rocktape ones are wearing out.
- Joined
- Sep 22, 2013
- Messages
- 1,397
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Yesterday: Rest, Mobility: Modified Limber 11
*********************************
Today: Mobility: Modified Limber 11
*********************************
Strength (Light): Bench Press
Bar x 10
50kg x 10
50kg x 10
50kg x 10
Zercher Squats
Bar x 10
50kg x 10
50kg x 10
50kg x 10
OHP
Bar x 10
30 x 10
30 x 10
30 x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Speed: Power Skips
10 each leg x 3
Single-leg Bounds
10 each leg x 3
Alternating-leg Lateral Bounds
10 each leg x 3
Sprints
300m: 40 secs (PB) [13, 26, 40]
300m: (Walk)
300m: 44 secs [15, 28, 44]
300m: (Walk)
300m: 48 secs [17, 33, 48]
300m (Walk)
*********************************
Cold Showers: 11/28
*********************************
Today: Mobility: Modified Limber 11
*********************************
Strength (Light): Bench Press
Bar x 10
50kg x 10
50kg x 10
50kg x 10
Zercher Squats
Bar x 10
50kg x 10
50kg x 10
50kg x 10
OHP
Bar x 10
30 x 10
30 x 10
30 x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Speed: Power Skips
10 each leg x 3
Single-leg Bounds
10 each leg x 3
Alternating-leg Lateral Bounds
10 each leg x 3
Sprints
300m: 40 secs (PB) [13, 26, 40]
300m: (Walk)
300m: 44 secs [15, 28, 44]
300m: (Walk)
300m: 48 secs [17, 33, 48]
300m (Walk)
*********************************
Cold Showers: 11/28
Last edited:
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- Sep 22, 2013
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Good idea - let the wife buy you some new ones for Xmas
[19/10/15]
Deadlift 5/3/1 [150kg training max, week 1]
60kg x 5
75 x 5
90 x 3
100 x 5
112.5 x 5
127.5 x 5 +1 = 6
Weighted Pull Ups
+10kg x 10 x 3
GHR's
Practice
Face Pulls
10kg x 15 x 3
[19/10/15]
Deadlift 5/3/1 [150kg training max, week 1]
60kg x 5
75 x 5
90 x 3
100 x 5
112.5 x 5
127.5 x 5 +1 = 6
Weighted Pull Ups
+10kg x 10 x 3
GHR's
Practice
Face Pulls
10kg x 15 x 3
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
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Australia Day Workout
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5 (REP PB)
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5 (REP PB)
OHP
Bar x 8
35 x 8
57.5 x 5 (REP PB)
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5 (REP PB)
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
Upright Machine Row
23.5 x 8
38.5 x 8
OA Isometric Row Machine
20 x 8
60 x 8
*********************************
Cold Showers: 12/28
*********************************
Very successful day at the office. I was going to wait another week until bumping the weight up, but I had a great sleep, felt fresh so I just went for it. Will do my best to maintain this level for 4 more of my 8 day cycles, then try bump them up again.
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5 (REP PB)
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5 (REP PB)
OHP
Bar x 8
35 x 8
57.5 x 5 (REP PB)
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5 (REP PB)
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
Upright Machine Row
23.5 x 8
38.5 x 8
OA Isometric Row Machine
20 x 8
60 x 8
*********************************
Cold Showers: 12/28
*********************************
Very successful day at the office. I was going to wait another week until bumping the weight up, but I had a great sleep, felt fresh so I just went for it. Will do my best to maintain this level for 4 more of my 8 day cycles, then try bump them up again.
- Joined
- Sep 22, 2013
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[20/10/15]
Jog
1500m
Fartlek [~70%, equal walking rest]
30s, 45s, 60s, 75s, 90s x 2, 75s, 60s, 45s, 30s
Hand walking
x3 attempts. Best = 16ft
Jog
1500m
Fartlek [~70%, equal walking rest]
30s, 45s, 60s, 75s, 90s x 2, 75s, 60s, 45s, 30s
Hand walking
x3 attempts. Best = 16ft
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
OA Isometric Row Machine
20 x 8
60 x 8
*********************************
Cold Showers: 14/28
*********************************
Later: My housemate is re-habbing his knee, so I went to the oval with him and decided to run a mile again while he did his exercises. It didn't feel much slower than the other day, & I did it in 6 mins flat. So I think unfortunately my timer messed up the other day. Good news is I still had something left in the tank, & I don't think I'm far away from a legit 5:40 run.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
OA Isometric Row Machine
20 x 8
60 x 8
*********************************
Cold Showers: 14/28
*********************************
Later: My housemate is re-habbing his knee, so I went to the oval with him and decided to run a mile again while he did his exercises. It didn't feel much slower than the other day, & I did it in 6 mins flat. So I think unfortunately my timer messed up the other day. Good news is I still had something left in the tank, & I don't think I'm far away from a legit 5:40 run.
Last edited:
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
[21/10/15]
Bench Press 5/3/1 [102.5 training max, week 2]
42.5kg x 5
52.5 x 5
62.5 x 3
72.5 x 3
82.5 x 3
92.5 x 3 + 4 = 7
OHP
52.5 x 5 x 3
Rope Pulldowns
35kg x 10 x 3
Push ups
Bodyweight x 50 x 3
Side Lateral Raises
10kg x 10 x 3
Bench Press 5/3/1 [102.5 training max, week 2]
42.5kg x 5
52.5 x 5
62.5 x 3
72.5 x 3
82.5 x 3
92.5 x 3 + 4 = 7
OHP
52.5 x 5 x 3
Rope Pulldowns
35kg x 10 x 3
Push ups
Bodyweight x 50 x 3
Side Lateral Raises
10kg x 10 x 3
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
GPP: Circuit
200 Jump rope rotations
22 Push ups
10 Zercher Squats (25kg)
RKC Plank (40 seconds)
No rest x 5
*********************************
Cold Showers: 16/28
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GPP: Circuit
200 Jump rope rotations
22 Push ups
10 Zercher Squats (25kg)
RKC Plank (40 seconds)
No rest x 5
*********************************
Cold Showers: 16/28
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
[22/10/15]
Fartlek [~70%]
30s on, 60s slow jog rest x 10
Mobility
Whatever needed it
Fartlek [~70%]
30s on, 60s slow jog rest x 10
Mobility
Whatever needed it
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
So, as it often does Sherdog has inspired my training. After reading the 5km run thread I had to have a crack. Easily the furthest I've run in my life!
Mobility: Modified Limber 11
*********************************
Endurance: 5km run: 21:20
Pretty satisfied! Would love to get it under 20.
*********************************
Cold Showers: 18/28
Mobility: Modified Limber 11
*********************************
Endurance: 5km run: 21:20
Pretty satisfied! Would love to get it under 20.
*********************************
Cold Showers: 18/28
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
[23/10/15]
Zercher Squat 5/3/1 [150kg training max, week 2]
60kg x 5 x 2
75 x 5 x 2
90 x 5
105 x 3
120 x 3
135 x 3 + 2 = 5
DB Bulgarian Split Squat
Bodyweight x 5
22's x 5
28's x 5
34's x 5
38's x 5
RKC Plank
75 secs x 3
Supine Neck Bridges
30 secs x 5
No pad for the hip thrusts, so I did some neck bridges. Squats felt really good, I've lost a little bit of strength but not much. My natural squat pattern is starting to get a smidge more depth now which is great
[YT]qkc-irlx2so[/YT]
Zercher Squat 5/3/1 [150kg training max, week 2]
60kg x 5 x 2
75 x 5 x 2
90 x 5
105 x 3
120 x 3
135 x 3 + 2 = 5
DB Bulgarian Split Squat
Bodyweight x 5
22's x 5
28's x 5
34's x 5
38's x 5
RKC Plank
75 secs x 3
Supine Neck Bridges
30 secs x 5
No pad for the hip thrusts, so I did some neck bridges. Squats felt really good, I've lost a little bit of strength but not much. My natural squat pattern is starting to get a smidge more depth now which is great
[YT]qkc-irlx2so[/YT]
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
OA Isometric Row Machine
40 x 8
60 x 8
*********************************
Cold Showers: 20/28
Still summer here, but it's been cold the last few days. This was a pain in the ass, but I'm feeling enough benefits to keep them going. Now it's time to kick back & watch Stan the Man send Djokovich home.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
OA Isometric Row Machine
40 x 8
60 x 8
*********************************
Cold Showers: 20/28
Still summer here, but it's been cold the last few days. This was a pain in the ass, but I'm feeling enough benefits to keep them going. Now it's time to kick back & watch Stan the Man send Djokovich home.
Last edited:
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
[25/10/15]
Deadlift 5/3/1 [150kg training max, week 2]
60kg x 5
75 x 5
90 x 5
105 x 3
120 x 3
135 x 3 + 2 = 5
Weighted Pull Ups
+10kg x 10 x 3
GHR
Practice
Facepulls
10kg x 15 x 3
Deadlifts felt OK. I think I'm slowly improving with them. This time I tried to really sit back & load my hamstrings. The leverage definitely felt better than usual. I used a pretty narrow grip inside the knurling so it was a bit slippery - chalk will solve that problem.
I read a post either here or in the sports bar which said something like "90% of American sports are quad dominant". I have no idea how that would have been measured so it's probably BS & I'm not American, but regardless it resonated with me because growing up I barely even recognized my hamstrings as a muscle. Everything I did with my lower body felt powered by my quads. I feel like a big part of my body is starting to wake up and actually function.
[YT]cYSP6MbkLHo[/YT]
Deadlift 5/3/1 [150kg training max, week 2]
60kg x 5
75 x 5
90 x 5
105 x 3
120 x 3
135 x 3 + 2 = 5
Weighted Pull Ups
+10kg x 10 x 3
GHR
Practice
Facepulls
10kg x 15 x 3
Deadlifts felt OK. I think I'm slowly improving with them. This time I tried to really sit back & load my hamstrings. The leverage definitely felt better than usual. I used a pretty narrow grip inside the knurling so it was a bit slippery - chalk will solve that problem.
I read a post either here or in the sports bar which said something like "90% of American sports are quad dominant". I have no idea how that would have been measured so it's probably BS & I'm not American, but regardless it resonated with me because growing up I barely even recognized my hamstrings as a muscle. Everything I did with my lower body felt powered by my quads. I feel like a big part of my body is starting to wake up and actually function.
[YT]cYSP6MbkLHo[/YT]
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
*********************************
Cold Showers: 22/28
*********************************
Asian Cup final tonight, go straya.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Split Squats
Bodyweight x 8
34kg x 5
*********************************
Cold Showers: 22/28
*********************************
Asian Cup final tonight, go straya.
- Joined
- Feb 11, 2006
- Messages
- 1,181
- Reaction score
- 0
I don't know about that, American football isn't quad dominant and neither is baseball, hockey or basketball really. Those are the big 4 pro sports in the US.
Now I would agree that the vast majority of American gym goers are quad dominant and have relatively weak hamstrings and glutes. I think that's a function of quarter squats and leg press machines being the main leg exercise for the average person.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Yep. You watching?
Re: Cold showers, there's heaps of anecdotal evidence out there for them having a positive affect re recovery, mood & energy. I wanted to try for myself, and decided to log them to help me stay committed.
Re: Cold showers, there's heaps of anecdotal evidence out there for them having a positive affect re recovery, mood & energy. I wanted to try for myself, and decided to log them to help me stay committed.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Thanks Milky. I've been doing them all year. I think by now I must have destroyed all the nerves in my forearms so they're comfortable enough for me
Yeah, maybe it was 90% of athletes not sports. Either way I think my posterior chain is slowly getting up to speed which is good, hopefully it'll mean less injuries.
