I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle · 25-06-2009 10:32pm #1

Right so, I have lurked, I have posted stupid comments, asked noob questions and made dumb jokes.

Reckon the only thing left to do is start a log.....
Specially as I am pumped with glee after tonights WO.

Starting Strength.
Laughlinstown Leisure Centre.
Some people think I do nothing but squat.

You join me on day 15, workout A.

Im 93kg,
6'1" and
27 years of age.
No idea what my BF is but I have a mild belly & love handles which Im not overly concerned about.

Figures:
Squat: 85kg
Fail last rep, felt like there was no bounce. Im happy with my form, although my hips come a bit fast on some heavy work reps.

Bench 57.5kg
Slow as. Not sure if its a good idea to push this next time.....
I also got a hamstring cramp setting up for the 3rd set.

Deadlift 100kg.
First time. Frickin Pumped over this. Could have done a few more too.

Press 40kg
Power Clean 32.5

The clean is pretty small and my technique goes from good to not great.

Elsewhere, I do 1 hour of 5-a-side a week where I run the ass off myself for the pig iron of it.

d'Oracle · 27-06-2009 4:18pm

Boom.

Number 16
Workout B.

Squat: Press: Power Clean
20x2x5 20x2x5 20x2x5
45x1x5 25x1x5 22.5x1x5
60x1x5 30x1x5 25x1x5
70x1x3 35x1x3 30x1x3
80x1x2 40x1x2 35x5x3
85x3x5 45x2x5
42.5x1x5

Squat better today.
Didn't feel strong through the warmup, but flew once I put 85 on the bar.

Press wasn't great. Couldn't find the biscuits for the first two sets, then found them dumped in a corner. I always put my weights away, hate people who don't.

Power Clean is a bit messy at work sets. Need more weight though.

d'Oracle · 29-06-2009 3:39pm

Number 17.
Workout A.

Squat:
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
90x1x5
90x1x2 (big fail)
85x1x5
85x1x3

Bench. Deadlift
20x2x5 20x2x5
30x1x5 60x1x5
40x1x5 80x1x5
50x1x3 90x1x3
57.5x3x5 100x1x2
110x1x2
100x1x3

Dissapointing day.
Felt strong as an ox at the start.
Form got a little shaky at the start of the 1st squat set. Got lost in the hole on rep 3 of set 2. Backed off.

Bench was grand. Less slow than the last one. In order to alleviate my fear of killing myself with a bar, I moved into the power rack for the second two sets. Exceptional piece of equipment that.

Deadlift was a real kick in the whole-lotta-rosies. After feeling so strong last week at 100, I fell to **** on the work set. Backed off to 100.
Give it another try on Friday.

If anyone is listening. My squats have gone 85 - 85 - 90(big fail).
Failing in the second set says I'm not ready for 90, should I try 87.5?
Or just try 90 again on wednesday?

d'Oracle · 30-06-2009 10:58pm

1 hour of football.
8 a side on a 5 a side pitch.
Really had to try to get the sprints in.

I think my persistence with football says a lot.
Every night I play I walk away wondering why I bother.....

d'Oracle · 01-07-2009 10:56pm

The weather has damn near killed me.

B
No 18.

Squat
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
87.5x3x5

Form was very messy.
Couldnt get the grip right. The welts on my back are too wide, Dunno.
Could be the heat, but it all felt wrong today. Got through it anyway.

Press
20x2x5
25x1x5
30x1x5
35x1x5
42.5x1x3
45x3x5
Failed, oddly in the second set last rep.
Said **** it, rested a bit more and god through the last, although I was popping into it a bit from the legs.

Power Clean
20x2x5
25x1x5
30x1x5
35x1x3
37.5x5x3

Form shakey some times. but mostly good.

d'Oracle · 03-07-2009 9:15pm

Hi Nobody.

No.19
A

Squat.
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
90x3x5

Bit mucky at the end. Hard on the back. Think I will get a belt.

Bench
20x2x5
30x1x5
45x1x5
55x1x3
60x3x5 pb

Good, bit slow, but felt more confident in the cage.
Happy to get the 20kg plates on.

Deadlift
20x2x5
60x1x5
80x1x5
90x1x3
100x1x2
110x1x2 Fail
100x1x3

Failing off the ground 3rd rep. I think my hip lockout can take it, so I have decided to augment my knee lockout.

Halted DeadLift.
60x3x5

All in all happy.
Will have to stick at 110 for another session.
Must buy a belt and chalk.
Is liquid chalk messy? Chalk aint allowed in my gym.

d'Oracle · 06-07-2009 11:10pm

Day 20.
B.

Squizzaht.
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
90x3x5

Just about got that one out.
Having concerns about my form and I think its affecting my form at heavy weights. Did adjust the grip, put the bar lower and switched up my grip. Felt o.k. but I will have to re-rack more carefully now.

Press.

20x2x5
25x1x5
30x1x5
35x1x5
37.5x1x3 (doh)
40x1x2
45x1x5
45x2x4

****ed up this today. Lost concentration in mid warm up. Stupid boy.
Failed the last rep of my later sets across. Did a set of 3 push presses at 40 for a fun back off.

Power Clean
20x2x5
25x1x5
30x1x3
35x1x3
40x5x3 (PB)

Form a bit ****ty in some sets at work weight. Otherwise good.

Halted Deads.
60x3x5

Just to keep working on my dead issues.

d'Oracle · 07-07-2009 1:57pm

Tonight I will play football.
Probably not the best Idea, given how my legs feel after last night.

Here are a goal or two.

1) Squat: Short term BW. (Thats 93Kg) Should be in the nbext week or so.
Med Term: Novice Strength Standard : 105kg
LongTerm: 1.5BW

2) Deadlift. : 135kg (Novice Strength Standard)
Onwards 200Kg

3) Press, Bench, Power Clean (Novice Strength Standard)

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Based on SS/PP Stuff.

Chins.
Do em.:D
Seriously, Soon I am going to add chin/pull work.
Cant do them now, but I will. Dips will probably come after.

Once I get the chins in, I might try Cindy.

d'Oracle · 09-07-2009 10:29pm

A.
#21

Squat
20x2x5
45x1x5
65x1x5
75x1x3
90x1x2
95x3x5 BW!!!!!

OH YEAH. Smiling like an idiot as I emptied the bar. Had originally said I'd do 92.5, but I had been reading about scapular contraction etc and made a big effort to tighten stuff up. Form much better. Very happy.

Bench.
20x2x5
30x1x5
50x1x5
60x1x5
62.5x2x5 (1x3)

I actually messed this up through stupidity. Rushed into the second set, failed on rep 4. One of the resident monsters wanted to squat. Should trained in on the bench with some other guy. So I was a bit of a dick.
Shy.

Deadlift.
20x2x5
60x1x5
80x1x5
90x1x3
100x1x2
110x1x3
110x1x2

Silly. One appaling rep and I walked away from the bar.
Should have dropped it and reset my self. But I quit like a goon.
Went back and did 2 reps at working weight, but I can hardly call it a 5RM.

3x500m with 30sec rest on the rower.
Something I wanted to introduce for cardio.

Roll on saturday.

cardio,shoot me · 09-07-2009 11:12pm

congrats on bw squat, im currently 2.5kg away from it myself

d'Oracle · 12-07-2009 6:45pm

Thanks Cardio.

Yesterday.
No. 22.
A

Squat
20x2x5, 50x1x5
70x1x5, 80x1x3
95x1x2, 100x2x5
100x1x3
60x1x4

Mostly good, hard though. Failed miserably on rep 4 in the last workset.

Press.
20x2x5, 25x1x5
30x1x5, 35x1x3
42.5x1x2
45x2x5, 45x1x2
Push press slow neg
45x1x3

I think this is stuck:(
Did the push to back off a bit.

Power Clean
20x2x5, 25x1x5,
30x1x5, 35x1x3
40x1x3, 42.5x5x3

Technique was messy. Im worried about it.
Also my elbow feels odd. It stings and feels stiff.
Think I might be using the arms too much.
Got my reps.

Halted deadlifts
60x2x5.

Will stop assistance work if my deadlift sticks.

Went Hiking today.
Incidentally, my diet since friday has been disgraceful.

d'Oracle · 13-07-2009 10:22pm

#23
A
(as in pile of Ass)

Squat.
20x2x5, 70x1x5
30x1x5, 80x1x3
90x1x2
100x1x4
100x1x3
90x1x5
95x1x3

Crap.
Utter crap. Elbow started hurting as soon as I started.
Nothing in my legs, absolutly ****ing nothing.
Technique muck after rep 2 in the heavy sets.

Bench.
20x1x5
30x1x5
50x1x3
60x1x2
62.5x2x5
62.5x1x2
60x1x3

Saving grace.
Slow bar but feels like its going somewhere

Deadlift.
20x2x5, 80x1x5
60x1x5, 90x1x2
110x1x2
110x1x1
110x1x2

I felt like kicking something.
Totally ground to a halt. Technique could have been dangerous too.
Totally stuck. Time for a reset. At 110kg. When my squat is pushing towards 100.

My elbow hurts, my shoulder feels odd. Could be an osteo thing.
Also have a funny tight feeling in my right adductor when I squat.
Im gonna take a few days off.

So disappointed with me....

DamienH · 14-07-2009 2:57pm

Loving the ska, thought of the song when I saw the title. Make sure you're stretching aswell, it helps. Get back on the horse !!!

d'Oracle · 14-07-2009 4:48pm

Cheers.

I think my head needs a break too though.
I might go on thurs.
Depends on how I feel.

Still playing football tonight though.

d'Oracle · 18-07-2009 12:51am

#24
B

Took an extra few days cos of my leg and shoulder being funny.

Squat
20x2x5, 50x1x5
70x1x5, 80x1x3
90x1x2, 95x2x5
95x1x2, 95x1x3

Failed cos I had the bar wrong in the last set. Went too deep and killed my bounce. Did the three to make up. My leg is sore, will have to get something done bout it.

Press
20x2x5, 30x1x5
35x1x3, 40x1x2,
45x1x5, 45x1x1
40x1x3, 40x2x5

These killed me, really tough.
Went to the dogs on 45. Barely got through the last set.
Probably should have gone for 40.

Power Clean.
20x2x5, 25x1x5
30x1x5, 35x1x3
4x1x3, 45x5x3

Im really not sure how my form is.
The weight is starting to feel heavy though.
Find myself clearing the ground less when I jump. Elbow stung a bit.

Ultimatley Im glad I went, but Im gonna have to get checked out.
I reckon I need an osteopath.

d'Oracle · 20-07-2009 10:39pm

A ( as in alpha)
#25

Squat
20x2x5
50x1x5
70x1x5
80x1x3
90x1x2
100x2x5
100x1x3

Fail on rep three. Not sure if I killed myself or it was a grip thing.
Probably grip. My shoulders felt they were too forward.
Not a worry. Will probably try again before I reset, was tired today.

Bench
20x1x5,
30x1x5
50x1x3
60x1x2
62.5x3x5

Good. Nice tight form. Bar slowed down in the second set. Focused on form and a solid drive in set three. Happy. Get to load up next time.

Deadlift. (Reset)
20x2x5
50x1x5
70x1x4
80x1x2
90x1x5

Apart from a little loss of grip, this was grand. Did focus on form though.
Dont wan't to stick again. I have taken that "heavy metal offer the goblet" thing that I saw "the minx" do to pull the scaps back. Seems to help.

Positive, but my elbow smarts.
And my leg is will be sore.

d'Oracle · 23-07-2009 3:29pm

Tuesday night was crippling.

Plus my elbow went bonkers in a tackle.
More Later.

d'Oracle · 23-07-2009 9:39pm

OK.

Now Im buggered.

Got in.
Warmed up my squats.
Got to the worksets, feeling a little weak in the thighs.

Started workset.
Form wrong cos I was concentrating on keeping the bar up.
Stopped after 100x3

Right arm weak.
Stripped the bar to 60kg.
Did 60x2x10 for the craic.

My elbow went bananas.
Im in a lot of pain.
Shoulder to finger tips.

If its still generally sore in the morn I will go physio.
If its not but uncomfortable and low in motion I will go osteo.

As a side note I woke last night and I felt I was lying with my head wrong, so here is hoping.

I will let ye know.

d'Oracle · 24-07-2009 2:57pm

Osteo booked for mondsy
Feel odd today.

Kind of half limping.

Might go a cardio session or two over the weekend.
The rower feels ok. Might post some 500 times.

d'Oracle · 27-07-2009 8:17pm

Bogey.

He says I need a week off weights.
Says football and cardio is ok.
I might put in some mad rowing at the weekend.

Gutted.
Really want to lift.
Going to have to drop my figures.

He also suggested because of my postural problems I should lay off extension exercises.

Edit: Raaarrrrr.
Not feeling sorry for myself.
I Suffer from Lordosis.
My form will be corrected and I will do reverse crunches and ab work.

I WILL FIX ME.

d'Oracle · 09-08-2009 7:31pm

First hack at HIIT rowing.

30"/1'30" Intervals.
Its hard keeping the power output up.
Hard stuff.

Followed by
3x15 Reverse Curls
3x30 Supine bridges.

Various postural exercises.

d'Oracle · 12-08-2009 2:02pm

Last night I played football.

We played 4 on 4 in a larger astroturf pitch which can fit 7 a side and still have a bit of room.

We played a special rule where you can't score outside the arc around the goal.
It was Flat Murder.
Loads of sprinting, not so much rest time.

d'Oracle · 12-08-2009 10:21pm

I am a blouse.

First ever Calesthenic tabata.
First ever tabata for that matter.

It started as pushups.
Couldnt rep on the third interval so I jumped up and did air squats.

So it went.
2 intervals pushups
2 intervals air squats
2 intervals pushups
2 intervals air squats.

Then core and postural stuff.

d'Oracle · 03-10-2009 5:53pm

OK.

Having not posted any information on my Personalised, Personal trainer supplied programme, I have been neglecting this.
I won't bore anyone with the details, but I will be going back to it.

Currently, I'm a bit tight on cash.
As a result, I will have to forgo my gym subs this week. (I pay monthly at a community gym)
As I am coming off a period where I was working 10hr or more a day, I have missed a couple of weeks work.
So not working out is not an option.

My soultion: Bodyweight month.
All October, I will be working out with Bodyweight exercises.
I intend picking up the Lidl Pull bar for bodyrows.
And I have a fitball for some handy assistance.
That is probably all the equipment I need.

I'm thinking of loosely following this form.

1) Skills work: Some type of skill practice.
2) Bodyweight Metaconditioning session or bodyweight exercises in sets across for strength work.

That kind of structure is something I like about what I see now and again on Crossfit Ireland. So I will modify this approach.
Hopefully.

I will also be doing some cardio stuff now and again.
Also I will incorporate some 0 equipment metcons for when you are travelling that I found on Crossfit New Zealand while aimlessly surfing fitness stuff one night.

I think I will benefit from this approach for a month.
Tonight:

L-sits progression

Followed by

4 rounds for time.
10 Vertical Jumps
10 Pressups
10 Reverse crunches (supposed to be situps but I don't do them cos they are ghey)

Edit:
Knee tuck on two chairs.
3X 1.00

Well not really but I will get there soon.

6:58
Push ups were tough.
Last set was a horror show.
Actually made solid snake death grunt as I made my 5 attempt at the last 2 reps.

Hopefully I keep this up.

d'Oracle · 04-10-2009 7:32pm

Chair Dips:

5-3-3-2

Didn't see the point in testing to see if I could get another set of 2 so

10x Assisted Chair dips.
(lower chair, heels on the ground, full stretch.)

My dips are weak.
They will be made not weak.

Then

10 Air Squats every 1 min of a 1.5k run.

More of a canter than a jog.
Funny one this. If you go fast, you won't get as many squats in.
Also the logistics of timing with my phone werent great.
About 80 squats I think. Could have been more.
I ran a bit over too.

d'Oracle · 06-10-2009 8:22pm

Todays ******ry.

Stretching and mobility.

Swissball Pistols. 6 r 6 l

OHS with broomstick.
Not sure why. Just for the craic really.
Good squat warmup.

5 Rounds

5 Body Rows
10 Pushups
15 Air Squats.

8:25

This was hard.
I'm not happy about how hard it was.
But through work comes improvement.

d'Oracle · 08-10-2009 12:19pm

Dips.

5-5-4-4-3
Better.

3x Slow negative Chins.
20sec-24sec-30sec.

Loads of mobility stuff.

My backs a bit ****ed so I packed the negs in.

And hour of tearing around a football pitch.

Not great.
Was doing the dips between cutting stuff to make the dinner.
Probably should have done more.
Not sure what I will do tonight.

d'Oracle · 09-10-2009 8:13pm

3x15 Pressup legs on swiss ball
Harder than they were....

3x10 body rows.
Not sure Im doing these right.

2x Tabata Air Squats
**** me that was tough.
Score 12

Thats about 200 squats, given that I started with 17 then 15
I expect to be sore tomorrow.
If Im not I will be well chuffed.

d'Oracle · 11-10-2009 10:05pm

3K Run.

Slow.
With stopping.
Its been a while since I was as drunk as I was last night, Definate hangover performance issue.

d'Oracle · 13-10-2009 11:11am

Bit more strength orientated.

Dips 5-5-4-4-3 :mad:

With

BW lunges 5x30 (15 each leg)

Relatively quickly, more to try and shake the feckin DOMS from the double tabata on Friday.

5 x 5 Body Rows (2-0-2)
Feeble bastard.

3 Supersets
20x Reverse crunches
With
5x 20sec Prone Cobras.

d'Oracle · 17-10-2009 7:47pm

Slow Negative Chins.

Im increasing the amount of negatives everyday and throwing body rows in a few times a week.

Franley

7.05.
Burpees are hard.

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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