Miss Piggys Battle for the Big Plates

Da Za wrote: »

Shrugs-lats???? Really

LOL
Whoops:D:D

Never was much of a book learner, more of a kinesthetic learner!
Mightnt know the correct terms..but at least I know when I'm doing it where I'm supposed to feel it....that's GOTTA count for something!!!

**Guess what day tomorrow is in the training cycle....deadlift day:pac::pac:**



Monday 26th March- C1

:DSavage weather=Savage mood:D

Mobility Stuff
Fire Hydrant
Wall Sweeps
Scap pull ups
Quad Walk
Sumo Squats
Cable Face Pulls
Spiderman Walk

Mission number 1-Get my knee doing a bit of work again. Jogged 1600m last day, 2.5km today in an abysmal time of 13.35...really was just plodding along and knee felt grand up until the last stretch where it felt a bit like it was 'locking'.

I'll try 2.5km-3km next day

Seeing as I'm generally only doing conditioning once a week decided to mix up the con blocks a bit-wanted something fast, something heavy and something fun.

Con. Block-Fun
16kg KB suitcase walk/ 7.5kg Waiter's Walk
60m each way
8 up and backs in 10.58..up a round:)

Work Block 1-15 mins
5 e/s Elevated Split Squat + 5kg
5 DB Bench Press 15kg
10 Red band pullups
8 rounds in 15 mins..grand

Con Block-Something Fast...well....fast for me
Sled + 5kg
Distance- 50m
Not one of my best thought out plans..had planned to push it as fast as I could every 30 sec..thinking that it would only take me ~10sec for cover 50m and I'd get 20sec rest....didnt work out that way..was taking 30odd sec up so decided to go on the minute..that lasted all of three minutes..work time was faaaar to high in relation to rest...I nearly died:pac: Switched it to 45sec rest after each effort
7 lengths in 10mins...i think...and yes, I am an idiot
I'll think it out better next time!!! Something like I'll start an effort every 90-100 sec...was quite tough, legs didnt like me after but I actually enjoyed it!

Work Block 2-15mins
5 e/s Step ups..legs were still a bit unhappy after sled
10 Inverted Rows
10 T- pushups
8 rounds in 14.40...Should be doing better here

Con Block-Something heavy
Farmers Walk with the TB-50kg
60m carry, 60 m jog
6 rounds in 10.20..Grip wasnt there today..had to keep putting the bar down

Lots of stretching and foamrollng so my knees wont hurt:)

Mission Number 2
Am reading Dan John's book 'Easy Strength' at the moment and the one thing that keeps ringing over and over in my head is 'If its important do it everyday, if it's not, don't do it at all'.--I could apply this to many facets of my training:D:D but I won't not yet...as I'm only trying to focus on one thing at a time...trying being the operative word.

decided the pullups are pretty important to me..so gonna make a really good effort to get some volume in..aim is to get from 4 to 6 in 4weeks. I think it's quite possibly so....
Pullups 2 (10sets)...started low so I wont gas out too soon.

howtomake wrote: »

Ah who needs TV when you have boards.

Hey what happened with the weightlifting? I was living through your log !
Your shoulder definition is looking nice though so I'll let it slide.

:pac::pac:

Nope, haven't given up on the idea of weightlifting at all.. at all .I just have the teeny tiny slight problem of getting addicted to things and jumping into things head first...like cos I was enjoying the weightlifting so much I'd wanna start practising ALL the time and at the moment that just wouldn't work..I haven't got a clue what I'm doing so I'd be disasterous left alone and Hanley's real busy these days so can't be bugging him either!! (That's me speaking for him btw).

Basically timing is off, I'd only get agitated if I was practising just once or twice weekly.

...but watch this space:pac::P

Thursday 29th March
Sooooo much chocolate and easter eggs hanging around work today= MAJOR energy crash.

Went to the gym..too hot, too sunny, no attention span so left.

3km slow jog in 15.40mins with no knee pain at all:D:D Hips felt uber tight throughout though, so gonna to have to really focus on some hip flexor stretching. And in fairness time wasnt too terrible considering I was crawling.

Step Class-45mins. Have a friend getting into the ole fitness buzz so felt I kinda had to accompany her, moral support and all that. Might start giving up on the ole step classes tho cos I spend the whole time worrying about my knees and ankles.

Pull ups 10 sets of 2

Foam rolling

Very looooong week in work, quite tired now...in hindsight I should of skipped the step class and had a pure rest day. Keep making the mistake of thinking that the classes dont count towards training..but in a way they still do have an impact on recovery...dammit!:)

Easter Hols tomorrow...whoooopeeeee!!!!

Friday 30th March-R1
Shattered today..went to the gym to just foamroll and stretch cos I know I wouldnt do it at home. Ended up chatting to people so started doing the rep session anyway. More than likely-rest day 2mo

Foamroll
Stretching-IT band, glutes, hip flexors

Warm up
Spin Bike-20mins

Pull ups
10 sets of 2

Mobility
:(got distracted and completely forgot

Supposed to leg press but the one in Morton is crap so squatted instead
Squats..90sec rest
20kg x 12
20kg x 12
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10..weren't piss easy but not hard either.
Was my first time squatting outta squat stands tho..and no panic attacks:D:D

Cable Ab Pulldowns
Different cable machine so weights are all diferent
20 @43kg
20 @50kg
20 @50kg
20 @57kg

Band Assisted Dips
2 x 12 blue band
5 x 10 skinny, skinny purple band:)90sec rest

DB Shrugs
I keep lowering the weight to see if I'm doing them right. Does it make much of a difference whether you just shrug up or concentrate on shrugging back??? If that makes sense
20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10

Inverted Rows
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Back Extensions on the GHR
5 x 10

Easter Hols.:)

I've actually been giving the ole Weightlifting buzz serious consideration lately.. Really just trying to decide whether I'll tap into it properly during the easter hols are wait til the summer...hmmmm...decisions, decisions!

Sunday April 1st-C2

Con Block-An attempt at something fast
Lateral sprints from the midline.
Every 20secs
30 in 10mins...was shattered after. Hadnt done this block in about 10months!

Work Block
5 Burpees
5 Pushpress 12.5kg DBs
5 Skinny purple band Chinups
9 rounds in 15.50
Workblocks were a bit slow cos I didnt set up beside pullup bar,....faaar too hot

Con Block-something heavy
Farmers Walks 60m with 20kg DBS
5 lengths in 10mins
Didn't work out as planned..distance was faaaar too long and block was faaar too slow. I'll shorter the distance next time.
Work Block
5 DB Snatch 15kg
5 e/s DB Row 22.5kg
3 Dips
8 rounds in 15.30...can do faaaaaar better

Con Block
Lateral Sprints
From the midline
Every 20sec
30 efforts in 10mins
Got distracted during this..guy climbed the big rope i the indoor right to the very top and then started twirling himself around the bar at the top...fecking amaziing!!!!

Foamrolling

Pullups-5 sets of 2...and then gym closed:(

Tuesday 3rd April

Spin Bike-20mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

TBDL
Stoopid Trap bar has ridiculously fat handles...but great fun altogether anyway:)
60kg x 8
60kg x 8
70kg x 5
80kg x 5
80kg x 5
80kg x 5
85kg x 5
85kg x 5
90kg x 1
95kg x 1
100kg x 1...these were all purty..but the 100 nearly slipped from my hands so knew I wouldnt be able to hang onto the 105

Pullups
Aim: 10sets of 3
But left elbow and shoulder started to really ache, so left it at 5 sets. I'd say it's purely down to the amount of pullups I've done in the last week..might ease off for a day or 2 and see.

Bench Press
20kg x 8
20kg x 8
30kg x 5
40kg x 5
40kg x 5
40kg x 5..these all felt really solid
43kg x 5...oh so nearly killed myself with the bar..but didnt
43kg x 3..didnt want a nearly fatal accident like the last set

Ab Roll outs
5 sets of 10

This was given as a suggestion:
10-9-8-7-6-5-4-3-2-1
45kg Back Squat
Pushups
Inverted Rows
16kg KB swings
**** time=13.50mins
Didn't know what to make of it to be honest. I'm not used to doing anything 'heavy' for time so the squats were a bit of a shock to the system

Turkish Get Up with 7.5kg KB
5mins, 1 rep each side and keep switching.

Step Aerobics-45mins...sure why not!

Wednesday 4th April-Rep Session

AM

Warm up
Spin Bike-20mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Squats...90sec rest
20kg x 12
20kg x 12
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10...chuffed with these given the short rest....tis time I started pushing myself a teeny bit harder

Reverse Lunges-60sec rest
Tush was a bit sore from yesterday so kept them light enough 20kg x 10/10
20kg x 10/10
25kg x 10/10
25kg x 10/10
25kg x 10/10

Hi-Lo Cable Chop Things
14kg x 10/10
18kg x 10/10
18kg x 10/10
18kg x 10/10

Band Assited Pullups
Red Band 5 x 10
These were easy..was just wary of my elbow.
Skinny purple band next day.

Elevated Pushups
5 x 10

Hanging Leg Raises
5 x 10
Bent Over DB Raises
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10

Everything was easy:)

PM
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Spin Class-45mins

Con Block-Rower
150m x 10 with 60 sec rest
1. 34.6:)
2. 35.2
3. 35.0
4. 35.0
5. 35.6
6. 34.8
7. 35.0
8. 35.5
9. 34.9
10. 34.7

Work Block-15mins
5 DB snatch e/s 15kg
5 Unsupported row e/s 22.5kg
3 Dips
8 rounds in 15.34...same

Went to try the rower again but elbow was hurting during first interval..then I realised I was shattered..so called it a day.

Perhaps a rest day tomorrow:)

Scuba Ste wrote: »

Cheers, you do know there's a timetable on the boards just before the men's changing room. I'd say they're closed Sunday anyway

Yup, didnt realise that the timetable had opening hours on it tho. Only thought it had bookings.

I asked today and they said that it shall be open on Sunday..probably just opening up for me so that I can train before going home and stuffing myself with easter eggs..very considerate of them if ya ask me:D