Miss Piggys Battle for the Big Plates

gymfreak

banshee_bones wrote: »

Where did you go for the sports massage?

...sigh if only it had of been a sports massage..:D
I ended up with all the horrible, horrible painful parts..and none of the relaxing nice bits!!

Are you looking for recommendations?
I went to functional training ireland, it's only my first time going there so unfortunately can't really give a proper opinion on the place. But from my visit, the physio picked up on my age old knee problems straight away and really went to work on them. I'll definitely try them again...maybe for something a tad bit less painful next time:D

gymfreak

Thursday 23rd February-C1

Knee is still a bit sore but nothing like it was. Wanted to clock in a session today so just took it really handy and modified alot of stuff so as not to aggravate my knee.

Mobility..just did the bits that didnt hurt
Wall Slides
Fire Hydrants
Scap Push Ups
Cable Face Pulls
x 2


Con Block-10mins
Forward sled drags with arms stretched behind pulling with the rope
Sled +45kg 30m each way
6 up and backs in 9.45..killed my arms!

Workblock 1-15mins
10 T Pushups
5 Inverted Rows
5 Med Ball Slams
11 rounds in 14.54..inverted rows felt good

Con Block-10mins
Forward sled drags using the belt
Sled +45kg 30m each way
6 up and backs in 10.40...really concentrated this time on pushing my heels into the ground instead of popping up on my toes.
Really, really felt it in my hamstrings and glutes

Workblock 2-15mins
5 DB Bench 15kg
5 Red Band Pullups.
5 Med Ball Slams
8 rounds in 14.50mins..disappointed I wasnt getting through the band pullups faster

Con Block-10mins
Forward sled drags using the belt
Sled +45kg 30m each way
5 up and backs in 10 mins
Concentrated on not going on my toes..Glutes and hamstrings ouch!

Was faaar from a good session, but just wanted to get in to the gym and do something...so I'm happy enough:)

banshee_bones

gymfreak wrote: »

...sigh if only it had of been a sports massage..:D
I ended up with all the horrible, horrible painful parts..and none of the relaxing nice bits!!

Are you looking for recommendations?
I went to functional training ireland, it's only my first time going there so unfortunately can't really give a proper opinion on the place. But from my visit, the physio picked up on my age old knee problems straight away and really went to work on them. I'll definitely try them again...maybe for something a tad bit less painful next time:D

Not really, theres a physical therapist and accupuncturist on staff at work and I am happy with my physio just curious!

Hanley

Good oul hamstrings...

gymfreak

banshee_bones wrote: »

Not really, theres a physical therapist and accupuncturist on staff at work and I am happy with my physio just curious!

Oh right

gymfreak

Hanley wrote: »

Good oul hamstrings...

Thanks..I'll gratefully accept compliments for my 'good oul hamstrings'..

and I didn't even need post a vid:pac:

gymfreak

Friday 24th February-S2

Warm up
Spin Bike-25mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2..knee was feeling much better today, was able to do all the mobility:)

Deadlift
60kg x 5
60kg x 5
65kg x 5
70kg x 5...videoed this..it looked horrendous:(
Used the mirrors for the rest of the sets..and they looked good
75kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
85kg x 5..felt and looked okay

Deadlifting started to pee me off today..just getting a bit boooored with it now. Really don't want to have to rely on the mirrors but I think that might be what I'll do for the next while..just until I remember the position.

Step Ups
knee felt grand
5kg x 8
5kg x 8
5kg x 8
5kg x 8

DB Side Arches
25kg x 10/10
25kg x 10/10
27.5kg x 10/10

Neutral Grip Pullups
Blue band x 8, x 8
BW-4, 4, 4, 4, 4

Barbell Push Press
25kg x 8
27kg x 8
30kg x 8
35kg x 6
Started off real light because I had loaded the bar with 30kg and couldnt get 1 rep so stripped back. Then managed to lift over that for reps...the mind works in weird ways!!

Seated Plate Shifting..I really like this one:)
3 x 60sec
(4 x 2.5kg, 4 x 5kg)

Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12

Grand day:)

gymfreak

Saturday 25th February-R1

Warm up
X-Trainer-20mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2..all felt perfect again:)

Leg Press
90sec rest
40kg x 12
50kg x 12
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10
First set was hard, rest were grand. I'll shorten the rest next time.

Cable Ab Pulldowns
Oh dear lord, these hurt today! Different machine so weights are different
20 @25kg
20 @25kg
20 @25kg

Band Assisted Dips
Forgot the bands today so just used the assited dip machine--it's weird cos it's a standing asst dip machine
2 x 12 @ 20kg
5 x 10 @ 15kg..tough enough. 90sec rest

DB Shrugs
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
easy:)

Inverted Rows
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10..yay!! These are finally feeling easy again:)

Back Extensions
5 x 10

Went and watched the Dublin Open today, really enjoyable..I love watching lifting and it's even better when you know people competing.

Summary:
Got my 4 sessions in this week-R, S, C. R:) and a long walk
Diet: Going great, havent touched any chocolate in nearly 2weeks:)
Weight: sitting at 53.8kg this morning

Happy out:)

gymfreak

Monday 27th February-C2
Trained in Northwood today cos the Morton rower is too squeaky have to wait for them to fix it!

Con Block-Row
10 x 150m with 50sec rest
1. 37.3
2. 36.0
3. 35.8
4. 35.6
5. 35.8
6. 36.2
7. 36.3
8. 36.0
9. 36.4
10. 36.0
Dammit!!! Back to being slooooow on the rower!

Work Block
5 Burpees
5 Pushpress 12.5kg DBs
3 Chinups
9 rounds in 14.35...I've done better but that was months ago so I'm
Pretty damn pleased especially with the chinups, nearly all of them were done in triples. I did rest 30sec or so before doing each round of the chinups to give my arms the extra break.

Con Block-rower
10 x 150m with 50sec rest
1. 36.0
2. 35.7
3. 36.0
4. 35.4
5. 36.0
6. 36.3
7. 36.2
8. 36.2
9. 36.0
10. 36.3

Work Block
5 DB Snatch 15kg
5 e/s DB Row 22.5kg
3 Dips
9 rounds in 14.37=a sweaty mess
Really like this block, especially the DB snatches. Aim is to do them with 17.5kg soon:)

Con Block
Used a different rower for this block, hence the difference in times
10 x 150m with 50 sec rest
1. 35.4
2. 35.5
3. 35.9
4. 35.8
5. 35.5
6. 36.5
7. 36.1
8. 36.3
9. 36.1
10. 36.2
Absolutely and utterly shattered by the end of this, my legs were dying a slow death!

Great day:)

gymfreak

Tuesday 28th Feb-S1

Xtrainer-20mins
Bike-10mins

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2


A girl in the gym approached me yesterday and asked if she could train alongside me so I just walked her through my squat day today.



Front Squats
20kg x 8
20kg x 8
30kg x 5
45kg x 5
45kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5...last rep a bit hard but manageable

Was supposed to do Back Squats today but switched cos the squat rack in Northwood is crappy. I'll do them next week instead

Leg Curls
30kg x 10
35kg x 10
35kg x 10
40kg x 10
40kg x 10

Weighted Bridging
+20kg
3 x 60secs...a bit of shaking!

Barbell Rows
30kg x 8
30kg x 8
42.5kg x 5
42.5kg x 5
45kg x 5
45kg x 5
45kg x 5..grand..teeny bit of body english but not much

DB Flat Bench Press
17.5kg x 6...whoopee..we're betting back to where we are
17.5kg x 6
17.5kg x nada, zip, zilch...the actual bench itself was real awkward
15kg x 10
15kg x 10
15kg x 10

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10


Grand session Enjoyed the banter!

Will Heffernan

gymfreak wrote: »

A girl in the gym approached me yesterday and asked if she could train alongside me so I just walked her through my squat day today.

You haven't really made it to you have a stalker.

What you need to focus on now is trying to get more.

gymfreak

Will Heffernan wrote: »

You haven't really made it to you have a stalker.

What you need to focus on now is trying to get more.

LOL

A mini army of gymfreaks....hmmmm...interesting:D

gymfreak

Wednesday 29th Feb-R1

Warm up-
xtrainer -10mins,,,calves started to cramp up:(
Bike10mins

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2
.

RDL..90sec rest
20kg x 12
30kg x 12
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10..felt grand, no problems with grip at all. Shorten rest next day

Step Ups
5 x 10 with 7.5kg DBs, cos I was using the small box

Side Arches
3 x 10/10

Bench Press
20kg x 12
20kg x 12
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
90sec rest..I'll try shorten the rest next day...euugh,,,hate trying to concentrate!

Seated Row on Cable machine..60sec rest
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10
Grand...I'll up it next time

Hanging Leg Raises
Abs were DOMd to bits...dunno why so these hurt
5 x 10

Overhead Tricep Press cable machine
12.5kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

gymfreak

Saturday 3rd March-Run A Muck

Two words spring to mind-NEVER AGAIN

Had a great day out, enjoyed the dressing up and the trip down and all the banter. Really enjoyed doing something fitness/active orientated with my friends as they dont have much interest in it. But I think I'll take over the reigns for the next one and find some kind of trail/ adventure course WITHOUT all the water!!!! I thought the first few ditches we had to climb down or walk through were gas craic...but after about 15 you start getting bored

I hadnt watched any of the footage or looked up what the course entailed cos I get faaaar too nervous about things..so ignorance is generally bliss. But I just presumed there would be a fair bit of running invovled inbetween all the obstacles. Seemed to be hardly any obstacles but most of the involved climbing in and out of a ditch of water inbetween every obstacle and at every obstacle...so I actually started to get very bored. Would of liked a bit more running so that we could heat up a bit, I spent the entire time with my teeth chattering and my body shaking..really wasnt pleasant. And at one of the ditches that we had to climb into near the very end had a backlog of 10-15mins so we were left standing, soaked and freezing.

Myself and one of the other girls ran ahead of everyone else cos it was far too cold to be walking AT ALL but then we had to wait for them for 15mins at the end to get the keys for our change of clothes:(


Pros
-Great day out
-Well run
-Before it and long, long, long after it was great craic
-Obstacles were fun
-Great atmosphere
-Football boots were an excellent idea-never fell over once and it was so easy to climb

Cons
-Far, far, far too much water
-Not enough obstacles
-Very repetitive
-Not enough running to heat ya up or dry ya off.
-Queing whilst soaking wet and freezing is not fun
-After it I felt really unwell, good 30mins before the shaking would stop.
-I just found out I'm not good with the COLD!!!!!!


I can understand the reason why it draws crowds as it really is a fun day out and very acheivable for anyone at all. Most people just walked it. I know the gang of girls had a great sense of acheivement after it..it just didnt really float my boat at all at all, which is a pity cos I always thought Id like to do a triathlon or some kind of adventure race.

And to top it all off....my knee was REALLY, really sore during it and after it:(:( Looks like I'm not finished with the physio yet

Hanley

I can't wait to talk to you about jerking and your snatch.

gymfreak

Hanley wrote: »

I can't wait to talk to you about jerking and your snatch.

Aren't you always trying to talk to me about that?

gymfreak

Sunday 4th March
Supposed to do conditioning today, but was a little bit broken...hip flexors are sore, right knee and foot is sore and left calf:(

PLENTY of foamrolling and messing with a tennis ball. Gonna really prioritise the rolling for the next week at least! ....I just despise it!

Hanley

gymfreak wrote: »

Aren't you always trying to talk to me about that?

Hahahaha I'll give you that one.

Edwardius

Jesus guys, get a bus shelter :P!

Hanley

Dead Ed wrote: »

Jesus guys, get a bus shelter :P!

http://bit.ly/yqLhnz


EDIT: ....better get my coat.

gymfreak

Monday 5th March-C1
Weight didn't shift at all over the past week despite me dieting and training so decided it was best to have a wee refeed yesterday to see if that can get things back on track. Refeeds are surprisinly not as fun at all when your off chocolate. Ended up eating normally up until evening and then had couple of slices of toast, 2 slices of pizza and other random carb heavy foods that were lying around the mothers house....as a result..up to 55.7kg this morning:eek:

Con Block-10 mins
16kg KB swings
40sec on/20 sec off
Grand, averaging about 27 swings a round

Work Block
5 Goblet Squat 27.5kg
5 Floor Press 15kg
5 DB Row 22.5 kg
11 rounds in 15.26..up a round from last time and went heavier on the rows

Con Block-10mins
60m
7.5kg KB waiters walk
16kg Suitcase carry
7 up and backs in 10.30...up 2 rounds from last time

Work Block
5 Reverse Lunge e/s 15kg
3 Chin ups
10 pushups
9 rounds in 15.18..up a round..but chin ups were horrendously embarressing...the extra 2.5kg on me today made them ridiculously hard...all singles:o

Con Block
16kg KB swings
40sec on/20 sec off
Grand, averaging about 27 swings a round

Messed around with alternating 1 arm swings after...quite, quite hard..might use them as a cb next kb day

Miss (Guinea)Piggy attempts to weightlift
Don't really remember what I did..just triples of some stuff, then other stuff and then stuff.
Was fun!!I love new stuff...until it starts getting difficult..or mushes my brain..then I'll dislike it!!:D:D

Hanley

Eh I'll outline the progressions for my own purposes. I'm pretty excited tbh - I'm either pretty good at coaching, you learn stuff quick or I'm sh*t and didn't see all the faults in your tekkers. Or maybe all 3.

Snatch:
Overhead squat > drop snatch > second pull w/ straight arms > second pull bending arms and keeping bar close (elbows high and outside) > full snatch

That was done with a wooden dowel, and then the 10kg training bar

Clean:
Front squat > second pulll w/ straight arms > second pull elbows high and outside > second and third pull (to rack) > repeat with 10kg and 15kg bar

Worked up to 39kg hang clean?

gymfreak

Tuesday 6th March-S2
Wasn't gonna train properly today, then changed my mind and decided to split S2 up between today and tomorrow...cos deadliting always takes me aaaaages and so does benching!!!

Warm up-
Spin Bike-20mins...some day...when I'm not a fatty I'll get to skip this...someday:P

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2

Deadlfits
60kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5..last few sets tough
Used the mirrors to get my back into position for all of these...think it's the best option for the time being until I start to 'remember' how it should feel.

Single leg split squats
Slow and controlled
+10kg x 10/10
+10kg x 10/10
+10kg x 10/10
+10kg x 10/10
+10kg x 10/10

Side Bridging
45sec on/15sec off x 3
+15kg

Left the strength there for today, I'll finish the other half tomorrow.

Foamrolled-quads quite sore
Teeny bit of stretching-hip flexors
Teeny bit of glute bridging and kick backs.

And then a bit of messing about again.

Hanley wrote: »

Snatch:
Overhead squat > drop snatch > second pull w/ straight arms > second pull bending arms and keeping bar close (elbows high and outside) > hang snatch

That was done with a wooden dowel, and then the 10kg training bar

Think we used 12kg and 14kg for it today..which is kinda funny cos I thought it was a **** weight..just presumed I'd gone heavier yesterday..but I hadnt:P

Cue: Elbows up and back

Hanley wrote: »

Clean:
Front squat > second pulll w/ straight arms > second pull elbows high and outside > second and third pull (to rack) > 15kg bar

Only worked to 35kg today cos I was being a wimp/was forgetting to get under the bar:(

Cue: Quick elbows

howtomake

Ooo just what I needed to cheer things up on boards. Yay for weightlifting. With all your energy we should be seeing some interesting stuff coming up. Cues cues and more cues

Hanley

The bar path on the snatches was starting to get really close to being good today. Cleans were spot on, just need to get under quicker and fire those elbows up. Tbh you're a handy test case because you've like zero mobility issues.

I dunno if exp'd coaches would agree with this or not but I think we'll stick with working from the hang for the next few weeks til you can do it with your .... errr.... eyes closed?

gymfreak

howtomake wrote: »

Ooo just what I needed to cheer things up on boards. Yay for weightlifting. With all your energy we should be seeing some interesting stuff coming up. Cues cues and more cues

No, no...I'm just mucking around is all! No expectations, no pressure just some messing tis all

Hanley wrote:

I dunno if exp'd coaches would agree with this or not but I think we'll stick with working from the hang for the next few weeks til you can do it with your .... errr.... eyes closed?

Emmmmmm....eeeeh....Do I not already do them with my eyes closed:P:P

Hanley

gymfreak wrote: »

Emmmmmm....eeeeh....Do I not already do them with my eyes closed:P:P

Bingo

gymfreak

Wednesday 7th March
Foamrolled quads, ITB and stretched hipflexors.

A little bit more weightlifting with Hanley.

Snatch:
Havent a breeze..mostly 3's of everything.
Some overhead squats, drop squats, 2nd pull with bent arms and hang snatches
Used the wooden dowel, 10kg bar, 12kg and 14kg

Need to work on the overhead position..arms are a bit wobbly

Cleans:
Je ne sais pas. I'm sure there was triples of stuff in there and they were all light today...highest was 32kg I think.

Then we went from the floor with just 20kg...moving too early...too soft at the bottom of the squat and elbows werent fast enough.

I'll start taking proper notes when I need to...not much point in doing it now cos I dont really have a clue what's going on.

Then finished off S2 from yesterday

Bench
20kg x 8
25kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5...once again...far from their easy selves:(

Low Row on cable machine
77kg x 10
84kg x 10
84kg x 10
84kg x 10
84kg x 10

My neck didnt keep cracking today.

Plate Russian Twist
15kg 3 x 10/10

Cable Tricep Extension
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Hanley

Didn't you end up at 17-19kg on snatches? 15kg bar+greens (or blues?)

gymfreak

Hanley wrote: »

Didn't you end up at 17-19kg on snatches? 15kg bar+greens (or blues?)

Yes, you are right. I forgot we switched from the 10kg bar to the 15kg..I actually will start paying more attention soon!