Miss Piggys Battle for the Big Plates

Raven_Melody

gymfreak wrote: »

Raven_Melody wrote: »

Re: The pull ups.... FCUK YEAH!!!!

Any joys with chinups/pullups yourself? They can be absolutely awesome or they can drive you to despair at times!!

Haven't really been trying... back down at 2/3 max now Sure we'll see; for now I'm just plodding along

gymfreak

Raven_Melody wrote: »

Haven't really been trying... back down at 2/3 max now Sure we'll see; for now I'm just plodding along

Plodding along is good...I did it for the best part of the year and sometimes it's well needed!

Let me know if ya fancy meeting up at all over the summer to do a bit of messing about in the gym. I'll be playing away in Morton or ECB for most of the summer so anytime suits:):)

howtomake

gymfreak wrote: »

I wasn't testing them...or I hadnt meant too. I do band pullups or normal/neutral most days that I'm training. I did 5 sets of proper pullups on Saturday and they always hurt my wrists. So I do neutral every now and again to stop any repetitive injuries:)


Yah...but don't they think that when they meet you in RL too?

:P:pac::pac:

You must have the patience of a saint gymfreak

But seriously the only one that matters what anyone should think in this log is gymfreak. And we all know that you gots her back.

But actually even more seriously, Mr.H, as long as you like rainbows, sunshine and puppies, its all goooooood.

gymfreak

Tuesday 19th June
Horrendous day in work...then I'd an unplanned meeting that lasted +1hr, then I oh so nearly absolutely smashed my car into another car. Have ABSOLUTELY no idea how I didnt plough into them..my car looked like it was right on top of theirs but then they just sped away

Was wrecked tired with ABSOLUTELY no motivation to train. So slept for a few hours, had some caffeine and headed to Hanley's bootcamp for some external motivation.

Mobility Stuff

Block 1-8 mins
50 sec on/ 10 sec off
15KB Deadlift..used 24kg for first rd then upped to 32kg
Airsquats...averaging 38 or so
x 4
I liked this block


Block 2- 8 mins
50 sec on/ 10 sec off
Ring Rows...eugh..measley 13/14
Pushups...eugh
x 4
Was ****test at this block.. just couldnt punch out the reps

Block 3- 8mins
50 sec on/ 10 sec off
Seated Med Ball Toss
Plank Up
x 4

Block 4-8mins
50 sec on/ 10 sec off
Lateral Jump Burpee thing
Mountain Climbers..my arms hated
x 4

Was actually seriously impressed with the bootcamp. Had a fantastic session, which was exactly what I needed given the mood. Everything was well laid out, great program and rests were frickin minimal to say the least. Reason why i was genuinely impressed was cause I've tried out a **** load of fitness classes/bootcamps etc over the last 5 years and it was damn good!

I really, really would recommend the bootcamp to anyone looking to gain a bit of strength or get a bit of conditioning in. EUGGGGHHH it burns to say that....that Hanley heals fellow goes on about jameshanley.ie enough without me starting:P:P

gymfreak

Wednesday 20th June-Weightlifting

Mobility
Sumo Squats
Spiderman Walks
Quad Walk
Scap Pushups
x 2

My leg started hurting again when I started to snatch. More discomfort than pain really. Feels like it's my rectus femoris this time. Was told to keep everything light today as a result:(

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-20kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
5 sets...easy

Cleans from the knee
30kg x 3
30kg x 3
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2

Single Leg Split Squats
35kg x 6/6
35kg x 6/6
36kg x 6/6
37kg x 6/6

Supposed to rest up for testing again on Friday.:(HATE when I've to be semi-sensible about things.

Pullups
6, 4, 4

Supersetted with

16Kg DB Bench Press
8, 8, 8

DB Side Bends-20kg
3 x 10/10

Ab Roll outs
3 x 10...am **** at these now:(

Left it at that cos of my sensibleness and cos my leg was annoying me.

Skipped rehabby stuff..too sore!

gymfreak

Friday 22nd June-Testing
:O :O :O I didn't do my usual falling apart malark :O :O :O

Rested up yesterday, ate a tonne of food (all clean food though...sooooo not as fun:()..had an easy day at work today and took some caffeine before training..all these events lead up to a very happy gymfreak:D:D

Mobility
Quad Walk
Hamstring Walk
Sumo Squat
Scap Pushups
x 2

Hip flexor stretching

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Was ridiculously calm??? Normally I'm hyped up to the nines.

Snatches
20kg x 2
20kg x 2
23kg x 1
25kg x 1
28kg x 1
30kg x 1
31kg x 1
32kg x 0, 1
Wayne was happy enough, wanted me to leave it there...persuaded him to let me take one last shot
33kg x 1:)

Cleans
30kg x 3
30kg x 3
35kg x 1
38kg x 1
40kg x 1
42kg x 1
45kg x 1:)
46kg x 1:):)
47kg x 0, 0, 0
The 47kg was there..I was able to get under the bar just kept chickening at the last second.

Only noticed how sore my hip was after the cleans.

Back squats...all pretty and ATG:)
20kg x 5
45kg x 3
50kg x 1
55kg x 1
60kg x 1
62.5kg x 1
65kg x 1
Was given the option to go again cos the 65kg was pretty, but I decided to leave it there whilst it was pretty. Any higher and I'd say I would of been back to goodmorning it up

Workblock-15mins
5 e/s 24kg Suitcase DL
10 Green Band Pullups
10 'no messing' Pushups
9 rounds in 14.50

KB Swings 24kg
5 x 20
In an attempt to loosen out my hip

Windmills 12kg
5 x 5/5
Practised TGU with 12kg in between each set

Hanging Leg Raises
3 x 10

Russian Twist 12kg
3 x 10/10

Happy out!:)

Inspector Coptoor

Good Job!

Dunno where you get the energy from to do conditioning stuff afterwards.

howtomake

My my gymfreak, what big muskles you have:) Can ya loan some to me, just for next month please.

gymfreak

howtomake wrote: »

My my gymfreak, what big muskles you have:) Can ya loan some to me, just for next month please.

Ppppft muscles..who needs them! It's quickness I want! Far, far, faaaaar too slow even attempting to get under the bar. I need to develop some fast twitch fibres!

Saturday 23rd June-Dossing

Mobility
Over and Unders
Hurdle Steps
Cable Face Pulls
Leg Swings
Scap Pushups
Fire Hydrants
x 2

Hip flexor stretching

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Only realised after I'd warmed up that I was actually pretty tired.

Snatches
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x 3....
one of the pole vaulter girls came in to chat after this set. She was trying to give me tips on how to get under the bar..ie.visualisng what I should be doing..how high the bar needed to be etc

She gave me some stuff to try out for my knee/hip/rectus femoris too so I might start adding in 1 or 2 of those bits to my rehabby stuff cos last time she gave me stuff to do it seemed to help. Havent been doing the rehab stuff this past week cos I was sore, will start that back again on Monday.

Chatted for over an hour..tried to warm up again..but wasnt working out too well
25kg x 3
28kg x 3
15kg x 3 time loads..just trying to drill getting under the bar

Front Squats
20kg x 5
35kg x 5
37kg x 5
39kg x 5
40kg x 5
41kg x 5..few of these reps werent the prettiest

Good Mornings
25kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Had every intention of going home and then doing some KB conditioning in the evening....conditioning never happened. I'll have to get on to that tomorrow instead!!!

Slacker=Me!!!

howtomake

Yeah but you'll get the technique down, and then you'll see how worthwhile those muscles are, you'll be doing one handed 40kg snatches in no time.

gymfreak

Sunday 24th June-
Had been eating real clean for over a week, cheated with some toast and chocolate yesterday and then ended up riddled with stomach pain/cramps all last night and this morning. Gym closes at 1pm on a Sunday..so that wasn't going to happen.

Loads of foamrolling and tennis ball work.

Sat for most of the day finishing off paperwork for the end of the year. Managed to finish it so went out the back garden to do some messing:)
Most of the ideas stolen from others!:D

Con Block
Skipping
2min on/ 1 min off
5 rounds..getting much better

Work Block
50sec on/ 10sec off
KB Front Squat 16kg one side loaded...I actually HATED these..like really HATED
KB Swings 16kg
x 4 rounds

Work Block
50 sec on/ 10 off
Inchworms with a pushup
Russian Twists 16kg
x 4 rounds

Work Block-15mins
10 e/s KB Press 7.5kg
10 e/s KB Row
10 Sit Thrus..I got stung by a nettle doing these..ouch!
10 rounds in 15.10

5 mins TGU with 7.5kg

KB Snatches 7.5kg
10 sets of 5/5
Still trying to figure out whether doing these will **** me up worse with the olympic lifts or not.

KB Windmills
3 x 10/10

More foamrolling and tennis ball work:(:(

gymfreak

Monday 25th June-Weightlifting
New programme...trés exciting!!!!!:)

Mobility
Sumo Squats
Groin Rotations
Quad Walk
Scap Pullups
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-22kg
Was supposed to do it with 25kg and managed the first at that..but it felt WAY too hard. Think this may have been due to jumping from playing with 15kg straight to 25kg...got a wee bit anxious. I'll try again next day. 2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
5 sets

Snatches from the low boxes
25kg x 3
25kg x 3
25kg x 3
27kg x 2
27kg x 2
29kg x 1
31kg x 1
25kg x 3
25kg x 3
25kg x 3

Cleans from the knee
38kg x 3
38kg x 3
38kg x 3
40kg x 2
40kg x 2
42kg x 1
44kg x 1
38kg x 3
38kg x 3
38kg x 3

Single Arm DB Press
14kg x 4/4
14kg x 4/4
14kg x 4/4
14kg x 4/4..was supposed to do 6 reps but couldnt find the 12kg DBs
Supersetted with

Chinups
4 x 4

DB Complex-4kg DBS
Couldnt find the 6kg DBs
6 Bicep Curls
6 Upright Rows on toes
6 CG Snatch on toes
6 Squat and DB Press
6 Bent over Rows (parallel to the floor)
6 Squat Jumps
4 rounds...easy. had a 90sec break inbetween rounds

Playing about
KB Windmills 12kg
5 x 5/5

TGU 12kg
5 x 1/1I've started back doing my rehabby stuff again:(

Lots of foamrolling and tennis ball work:(:(

GASMANN

howtomake wrote: »

My my gymfreak, what big muskles you have:) Can ya loan some to me, just for next month please.

this shyt's getting weird, im dialing 99 and if it continues im pressing 9 again.....

Hanley

GASMANN wrote: »

this shyt's getting weird, im dialing 99 and if it continues im pressing 9 again.....

Finally sOmeone says it. She was getting worse than Lillis!!

Paudee

I've been taking notes.

gymfreak

GASMANN wrote: »

this shyt's getting weird, im dialing 99 and if it continues im pressing 9 again.....

Hanley wrote:

Finally sOmeone says it. She was getting worse than Lillis!!

Paudee wrote:

I've been taking notes.

LOL!!!!

Tuesday 26th June-Dossing
Summer hols start next week..so rejoined Northwood today so I can take plenty of advantage of all the fitness classes over the summer:D

X-Trainer-25mins

Step Aerobics-2mins and then my knee started to get sore so left.:(

Rehabby stuff AND stretching.

1 hour walk/gossiping session

Foamrolling and tennis ball work:(

Didn't get up to much today cos my knee wasnt too happy and I want it to be as right as rain for WLing tomorrow.

gymfreak

Wednesday 27th June-Weightlifting
Euggggggghhhhhh..FAR too humid of a day to be training!! Really not a fan!

Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Scap Pushups
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch from low blocks
25kg x 3 (2 sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
25kg x 3 (2 sets)All easy but horrible looking

Split Jerks
20kg x 3 (5 sets)
Cleans for reps and then Jerk
38kg x 3 and missed the jerk
38kg x 3 (2 sets)
40kg x 2 (2 sets)
42kg x 1
38kg x 3 (2 sets)
I did let out a yelp on the very first set..purely because I was scared ****less.

Back Squats
52kg x 3 (5 sets)..tough enough

RDLS
55kg x 6
55kg x 6
60kg x 6
60kg x 6
Did all my rehabby stuff AND foamrolled!!:D

No messing about after today, was FAR too hot for any of that malark.

GASMANN

gymfreak wrote: »

Wednesday 27th June-Weightlifting
Euggggggghhhhhh..FAR too humid of a day to be training!! Really not a fan!

Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Scap Pushups
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch from low blocks
25kg x 3 (2 sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
25kg x 3 (2 sets)All easy but horrible looking

Split Jerks
20kg x 3 (5 sets)
Cleans for reps and then Jerk
38kg x 3 and missed the jerk
38kg x 3 (2 sets)
40kg x 2 (2 sets)
42kg x 1
38kg x 3 (2 sets)
I did let out a yelp on the very first set..purely because I was scared ****less.

Back Squats
52kg x 3 (5 sets)..tough enough

RDLS
55kg x 6
55kg x 6
60kg x 6
60kg x 6
Did all my rehabby stuff AND foamrolled!!:D

No messing about after today, was FAR too hot for any of that malark.

that only looks like half a session. lazy.

gymfreak

GASMANN wrote: »

that only looks like half a session. lazy.

Don't worry, my 2x daily sessions will be starting next week:D:D

I'll put ye all to shame.....yet again:D

GASMANN

i have no shame

Inspector Coptoor

gymfreak wrote: »

GASMANN wrote: »

that only looks like half a session. lazy.

Don't worry, my 2x daily sessions will be starting next week:D:D

I'll put ye all to shame.....yet again:D

You looking to regain the title of Queen of Cardio from Hanley?

gymfreak

Inspector Coptoor wrote: »

You looking to regain the title of Queen of Cardio from Hanley?

Awh...you still a bit peeved that I questioned the 'intensity of one of your sessions?
:P:P:P
I just want to step up my game next week...wouldnt want to be gaining the title of half-ass-ed-ness from you!:D

Inspector Coptoor

gymfreak wrote: »

Inspector Coptoor wrote: »

You looking to regain the title of Queen of Cardio from Hanley?

Awh...you still a bit peeved that I questioned the 'intensity of one of your sessions?
:P:P:P
I just want to step up my game next week...wouldnt want to be gaining the title of half-ass-ed-ness from you!:D

No, not peeved at all.

A bit surprised you couldnt see the merits of keeping it light & relatively easy when conditioning/cardio isn't my #1 goal.

You are an endurance queen and you are able to crank out long conditioning sessions & that's great.

I just don't want any conditioning type stuff, no matter how easy or otherwise it appears to you or others, to hamper my main three training sessions each week.

Hanley

If its easy, and you don't want it hampering stuff, why do it at all?!

Inspector Coptoor

Hanley wrote: »

If its easy, and you don't want it hampering stuff, why do it at all?!

Because I want to do a little bit more than I'm currently doing now that I'm on summer holidays & have a bit more time on my hands.

Hanley

Inspector Coptoor wrote: »

Because I want to do a little bit more than I'm currently doing now that I'm on summer holidays & have a bit more time on my hands.

...is that what gymfreak wants to do?!

gymfreak

Hanley wrote: »

...is that what gymfreak wants to do?!

LOL

End of discussion methinks:P:P:pac:

Inspector Coptoor

gymfreak wrote: »

Hanley wrote: »

...is that what gymfreak wants to do?!

LOL

End of discussion methinks:P:P:pac:

End of my involvement anyway as ye can't see wood for trees

gymfreak

Inspector Coptoor wrote: »

End of my involvement anyway as ye can't see wood for trees

Now, now Mr Coptoor...school is nearly over... No point in any tantrums.

gymfreak

Friday 29th June-Weightlifting
Havent drank in over 3months...drank last night so just went through the motions today. Relatively easy workout-pretty much the same as monday except I frontsquatted instead of cleaning.

Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Scap Pushups
Birddog
x 2


Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-20kg
Only had to do it with 20kg today, but was supposed to use 25kg on monday Was too tired to ask any questions. Im guessing it depends on whether its a heavy/light/med day...I honestly cant tell the difference!
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
4 sets...easy

Snatches from the low boxes
Same reps/sets as Monday
25kg x 3 (2 sets)
27kg x 2 (2sets)
29kg x 1
31kg x 1
25kg x 3 (2 sets)
They actually all felt smoother..felt like I was catching them earlier

Front squats
35kg x 5
40kg x 5
42.5kg x 5
42.5kg x 5
45kg x 5...few ugly reps

Step Ups
bw x 6/6
2 x 2.5kg plates 3 x 6/6

Bulgarian Split Squats
8kg DBS
4 x 6/6 OUCCCCHHH!

DB Complex-6kg DBS
6 Bicep Curls
6 Upright Rows on toes
6 CG Snatch on toes
6 Squat and DB Press
6 Bent over Rows (parallel to the floor)
6 Squat Jumps
4 rounds...easy. had a 90sec break inbetween rounds

Rehabby stuff