Miss Piggys Battle for the Big Plates

gymfreak

Friday 17th August-WLing:)
Wahoo...legs finally feel ALOT better
Over and Unders
Hurdle steps
Leg Swings
ITWYs
Fire Hydrants
x 2

Snatches from the box lids
20kg x 3
23kg x 3
26kg x 1 (12 sets)..grand
90sec rest in between

Cleans from the box lids and Jerks
25kg x 3
30kg x 1
33kg x 1 (20 sets)
90sec rest in between...Tried to really good and get the full rest inbetween sets but it took soooooooooooooooooo long

Back Squats..wasnt over the moon to see them on the programme AGAIN today:(
..teeny bit of courage mustered up....and used a nice safe squat rack
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5...hard but doable

Snatch Pulls...whhhoooop...fun!
35kg x 3
35kg x 3
35kg x 3
40kg x 3
40kg x 3
40kg x 3

DB Complex-8kg DBs
6 Bicep Curls
6 Upright Row
6 CG Snatch
6 Squat to Press
6 Bent over row
6 Squat Jumps
4 rounds
90sec rest in between

Nearly ready to attempt some conditioning again:)

gymfreak

Saturday 18th August-WLing
Groin Rotations
Leg Swings
ITWYs
Fire Hydrants
x 2
Boxes were being used for something else so just snatched and cleaned from the ground.

Snatches
20kg x 3
23kg x 3
25kg x 1 (20sets)
60sec rest in between....eeeeasy!

Cleans from the floor
Need to start settng up with the bar further over my shoe and my shins are absolutely black and blue...Very unattractive
25kg x 3
30kg x 1
33kg x 1 (12 sets)
90sec rest in between...Tried to really good and get the full rest inbetween sets but it took soooooooooooooooooo long

Jerks
15kg
3 x 3
20kg
3 x 3..and they were semi-pretty. Whoop
Chatted, messed..and gave others workouts to do:

Amrap Karlas

https://www.youtube.com/watch?v=AK9B28EqVV4

Hanley

...what that video doesn't show is the 7 hours of convincing, cajoling and persuasion it took to get you up there!

gymfreak

Hanley wrote: »

...what that video doesn't show is the 7 hours of convincing, cajoling and persuasion it took to get you up there!

Lol.

Nope! All my idea this time I'm afraid!!!

Hanley

gymfreak wrote: »

Lol.

Nope! All my idea this time I'm afraid!!!

First this, then Crossfit, you're really stepping outta that comfort zone.

gymfreak

Hanley wrote: »

First this, then Crossfit, you're really stepping outta that comfort zone.

You're just afraid that GymfreaksArmy might take down RevolutionFitness.
Muhahahaha

gymfreak

Monday 20th August- Weightling

Mobility
Over and Unders
Hurdle Steps
ITWYs
Goblet Squat and pause
Fire Hydrants
Bar Scap Push
x 2

attacked the glutes with a hockey ball

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the box lids
20kg x 3
22kg x 1
25kg x 1
26kg x 1 (20 sets)
90sec rest between. Left Quad started to play up during these

Clean and Jerk from box lids
25kg x 3
30kg x 1
35kg x 1
37kg x 1
38kg x 1 (12sets)
90 sec rest between each
Quad REALLY started to play up during these...so much so that I taught myself how to powerclean-last 4 reps, too painful to do a full clean

Front Squats
Had to skip..too painful. I'll try get them done tomorrow morning instead

Pullups
6, 6, 5, 4...they're coming back!!!

Supersetted with

Single Arm DB Press
14kg DB
4 x 6/6
KB Windmill
12kg x 10/10
3 sets

Plank Variation
3 x 60secLots and lots and lots of stretching and foamrolling.
I'm going to start putting a lot more time into foamrolling etc Too many wee niggles lately. Will start back conditioning this week too...whoooop!

Hanley

You're Niggles, and plan to INCREASE training volume?!

gymfreak

Hanley wrote: »

You're Niggles, and plan to INCREASE training volume?!

I was going to up it from all of 3 WLing days of last week to 3 and a Con this week.

I'm also going to increase niggle prevention...if that counts!

gymfreak

Tuesday 21st August-

Yoga-1hour
Deeeeelighful:)

Planned to catch up on yesterdays front squats and then do a con session...didn't happen

Front Squats
20kg x 5
20kg x 5..teeny bit of discomfort but no pain at all
30kg x 5
40kg x 3
40kg x 3
42.5kg x 3
42.5kg x 3
40kg x 3
40kg x 3
Leg was fairly sore by the time I'd finished squatting.

Wanted to do a con session..but my leg= sore...so I used my brains and skipped it:eek::eek:

...Wellll...in reality I'm just excited about the ladies squad session on Saturday and didnt want to mess myself up before it:pac::pac:

Pullups
Every 60 secs
3, 2, 2, 2, 2, 2, 2, 2, 2, 2

Pushups
5 x 10

Hanging Leg Raises
5 x 10

Ab Rollouts
5 x 10

Cable Bicep Curls
12.5kg
5 x 10

DB Flys
5kg
5 x 10

gymfreak

Wednesday 22nd August-WLing
Had to do Friday's session instead cos the jerk boxes were at some competition somewhere.

Foamrolling, foamrolling, foamrolling
Over and Unders
Band Hip Flexor Stretch
ITWYs
Band Ankle Stuff
Bird dog
X Band Walks
x 2

Snatches from the floor
20kg x 3
25kg x 1
28kg x 1 (4 sets)
28kg x 0
27lg x 1 (8 sets)
90sec rest in between

Cleans from the floor
25kg x 3
30kg x 1
35kg x 1 (20 sets)
90sec rest in between

*Mini-emo alert*
Left quad was feeling much better at the start of todays session, but by the end of the cleans, both quads were pretty damn painful:(

Back Squats.
20kg x 5...and that was about it:(
Couldnt squat, both legs were too painful. But I suppose at least if its both legs it means it aint an injury injury. Im thinking that either the change in volume to the snatches and cleans or else it's my conversion to a paleo diet that is too blame.

Snatch Pulls
40kg x 3
40kg x 3
40kg x 3
42kg x 3
42kg x 3
42kg x 3..had to really hold myself back from adding on weight

DB Complex-6kg DBs
6 Bicep Curls
6 Upright Row
6 CG Snatch
6 Squat to Press..didnt squat
6 Bent over row
6 Squat Jumps...couldnt do
4 rounds
90sec rest in between

KB Windmills-12kg
3 x 10/10

Cable Ab Pulldowns
5 x 10

Tricep Pushdown
5 x 10

Foamrolling, stretching, ankle stuff, I hate my stoopid legs

GASMANN

gymfreak wrote: »

Couldnt squat, both legs were too painful. But I suppose at least if its both legs it means it aint an injury injury. Im thinking that either the change in volume to the snatches and cleans is too blame.

i lol

gymfreak

GASMANN wrote: »

i lol

Shurrup you!!

gymfreak

Thursday 23rd of August
Been eating pretty clean since I got back from holidays, but am only starting to count kcals today. I work best when I'm accountable to someone..or when I'm trying to beat something so got the ole fats checked today to spur me on. Operation Get Lean is well and truely under way:)

Weight-55.3kg Fats-98mm
In fairness was pretty ok with the fats- 2 weeks hols + plenty of pizza, pasta and icecream and no conditioning in a month..(which was all thoroughly enjoyed) .and the fats aint THAT bad..they're not THAT good either..but they shall be:D

Pullups- 4, 4, 3, 3
Really need to sit down and come up with a proper plan on upping the pullup numbers and reaching the golden number 10 before Xmas. I'm pretty sure high vol band pullups are the way to go for me..as breathing when tired seems to be one of the top issues with them

Conditioning-Revfit style
DB presses 5kg
Ring Rows
Airsquats
Situps
Burpees
20 sec on/10 sec of
3 rounds
1 min rest between each round

Tres enjoyable! It wasnt a 'kill me now' workout, more like a game of beating reps
Rd 1-70 Rd-75 Rd 3-82
Does pee me of slightly that my reps go up instead of down..that whole not tapping into potential kinda thing:(

Another RevFit Conblock
12 DB Thrusters 5kg
12 Ring Rows
5 rounds
3min43..I never really think things through....thought this would be easy cos there was hardly anything in it..didnt really the db thrusters would have such an effect on my legs...they were hard.

PM
Went for a sports massage this afternoon and it was absolutely savage! I'm definitely recommending the place to everyone. She quickly noticed all my problems before I told her and really, really went to town on them. Very painful at the time, but feel great now

gymfreak

Friday 24th August- Weightling
Jerk boxes still arent back so had to skip the 'day 2' of my programme again Dying to try the new stuff

Mobility Stuff
ITWYs
Band Walks
Ankle Band stuff
Hip flexor Stretch with a band
Groin Rotations
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3
:(Wasn't allowed train properly today...after a while I copped on how clever it actually was to not train properly.

Snatches from the floor
20kg x 3
25kg x 1
27kg x 1 (Just 8 sets)
90sec rest between.

Clean and Jerk from the floor
25kg x 3
30kg x 1
35kg x 1 (8 sets)..have to admit was tired doing these
90 sec rest between each

Back Squats
20kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5
light so that they wouldnt aggravate my quads

Pullups
Was told to skip

Single Arm DB Press
12kg DB
4 x 6/6Foamrolling, stretching, and loosening out the glutes with a hockey ball.

Tired now but verrrry excited about tomorrow!!!

gymfreak

Saturday 25th August-Ladies Squad Session in ECB

Brilliant day was had, really well organised with plenty of coaches on hand. Got to meet a few new faces too!

Power Snatch Skills
Overhead Squat
Snatch Squat
Snatch from the hips
Snatch from above the knee
Snatch from below the knee

Dont remember the weights..I'd say I only worked up to 22kg odd...nothing more was working. Focusing on popping the bar against my hips

PowerCleans
Powerclean warm up with bar
Worked up to 35kg...and that was a massive FAIL. Decided to leave something til the afternoon.

*Lunch*

Snatch Skills
Overhead Squat
Snatch Squat
Snatch from the hips
Snatch from above the knee
Snatch from below the knee
Didnt go too well..managed to snatch up to 27kg after a few misses. That's all that was there.

Clean and Jerks
Worked up to 42kg or so and missed 45

Training didnt go well at all at all today! Just wasnt there..but I still had a great day!

gymfreak

Monday 27th August- Weightling
Jerk boxes still aint back, so now I've done Day 1 of the programme 3 times, Day 3 twice and never done Day 2:rolleyes: Got to do the accessory stuff from it today..so whooooppppeee..TRAP BAR DEADLIFTS!!!

Mobility Stuff
ITWYs
Fire Hydrant
Ankle Band stuff
Hip flexor Stretch with a band
Groin Rotations
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 1
25kg x 1
27kg x 1 (Just 16 sets)
90sec rest between.
:rolleyes::rolleyes:and I barely got to do 27kg once on Saturday!

Clean and Jerk from the floor
25kg x 3
30kg x 1
33kg x 1
35kg x 1
37kg x 1
40kg x 1 (12 sets)..some of the jerks were pressed out
90 sec rest between each

TBDL....whhhooooooop!!!!!!:D:D
50kg x 5
50kg x 5
70kg x 5
70kg x 5
80kg x 5
85kg x 5
85kg x 5..all sets at 85kg next day
90secs in between

Body Rows
5 x 8

Bench Press...eugh
20kg x 8
20kg x 8
30kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5...feels soooo long since I benched...and I dont really miss it!!

Bicep Curls
5 x 10 8kg DBsAbsolute lack of conditioning in this log...I am ashamed!!! Definitely fitting a day if not 2 in this week!

gymfreak

Wednesday 29th August-WLing
Didnt get to do Day 2 of my programme again...FRUSTRATED!!!

Band Hip Flexor Stretch
ITWYs
Band Ankle Stuff
Bird dog
X Band Walks
x 2

Snatches from the low box
20kg x 3
25kg x 1
27kg x 1
29kg x 1 (10 sets) grand
90sec rest in between

https://www.youtube.com/watch?v=MZ2nru_AL7w

Cleans from the floor
29kg x 3
35kg x 1
38kg x 1 (16sets) Grand
90sec rest in between

Back Squats.
20kg x 5
20kg x 5
30kg x 5
40kg x 5
42.5kg x 5
45kg x 5
47.5kg x 5...pathetic!
Going to have to get over the ****ty fear that I've built over the damn things.. I blame it all on the quad pain of the last 2 weeks

Snatch Pulls
35kg x 3
35kg x 3
35kg x 3
40kg x 3
40kg x 3
40kg x 3


DB Complex-8kg DBs
6 Bicep Curls
6 Upright Row
6 CG Snatch
6 Squat to Press
6 Bent over row
6 Squat Jumps
4 rounds
90sec rest in between


[/B]

gymfreak

Thursday 30th August-Conditioning

Mobility Stuff
Fire Hydrants
ITWYs
Quad Walk
Hamstring Walk
Scap Push ups
Spiderman Lunge
Hip flexor Stretch
x 2

Con Block-10mins
Bike -Level 5
Quite hard keeping the RPM above 80
4.50km in 10mins...work to do

Work Block
5 DB Snatch 15kg
3 Dips
5 DB Row e/s 20kg..couldnt find anything heavier
10 rounds in 15.29..always enjoy this block!!

Work Block
3 Pullups
5 DB Pushpresses 10kg
5 Burpees...done without any crazy wild animal like kicking:D:DSloooooow at first but then i got a semi slow rhythm.
10 rounds in 14.30

pullups were terrible for whatever reason. Literally had to kick myself up against the stand to get up the last few inches each time.

Gym closed! Happy out :)

gymfreak

Friday 31st August

Got my fats done again today. Down from 98mm to 87mm in a week. Pretty damn happy with that. Efforts to kcal count didnt work out too well but hopefully I'll get it right this week.

Even managed to get a quick workout in. Whoop!:D

20 KB Swings 16kg
20 Situps
5 rounds in 5.07

Franley
21-15-9
Burpees
Airsquats
Ehhhhhhh..............yeh.
That wasn't pleasant- Didn't really wanna finish it.
Time: 3.43..kinda seems a bit pathetic now that I couldnt just get my wriggle on for less than 4mins but it just felt hard. Gonna have to give it another go within the next month and see if I can go at it good!

gymfreak

Saturday 1st of September-Weightlifting

Mobility Stuff
ITWYs
Fire Hydrant
Ankle Band stuff
Hip flexor Stretch with a band
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 1
25kg x 1
20kg x 1 (technique stuff) x a few

Clean and Jerk from the floor
25kg x 3
30kg x 1
35kg x 1
38kg x 1
40kg x 1 (8 sets)
90 sec rest between each
Cleans were easy, Jerks were a bit messy..need to shove my front foot out more.

Jerk practise-15kg
4 x 5 of press outs in the Jerk position

Toes to the bar
2 x 5

...gym closed:(

Next week is the first full week of training and working again...interesting! Need to plan ahead..3 WLing and 1 con=good..any more than that is great!!

gymfreak

Monday 3rd September-Weightlifting

Mobility Stuff
ITWYs
Fire Hydrant
Ankle Band stuff
Hip flexor Stretch with a band
x 1

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 1
25kg x 1
27kg x 1
29kg x 1
29kg x F
27kg x F
25kg x 1
27kg x 1
29kg x 1 (4sets)...started getting sloppy, moved back
28kg x 1 (6 sets)...got messy again
27kg x 1 (2 sets)
90sec rest between.
Pretty sure my body was just tired from being back at work

Clean and Jerk from the floor
25kg x 3
30kg x 1
35kg x 1
40kg x 1
42kg x F Cleaned it easily..failed miserably on the jerk
41kg x 1 (8 sets)
Wasnt stepping out enough
90 sec rest between each

Front Squats
Was feeling brave today..mainly cos someone commented on my legs growing a bit of muscle...whooop:D Even did the squats in the free standing rack..pure dare devil:pac::pac:20kg x 5
30kg x 5
35kg x 3
40kg x 3
43kg x 3
45kg x 3
46kg x 3...tough
46kg x 3
46kg x 3
Need to get the front squats moving again!

Neutral Grip Pullups
7, 5,5, 5,...stupid breathing is a big problem with these

Supersetted with

Single Arm DB Press
14kg DB
4 x 6/6

Bicep Curls
3 x 10 8kg DBs

gymfreak

Tuesday 4th of September-Conditioning

X-Trainer-20mins

Mobility Stuff
Quad Walk
Hamstring Walk
Sumo Squat
Scap Pullups
ITYWs
Ankle stuff
x2

Con Block-rower
150 x 10 with 60 sec rest
Slower than ususally but Moo would of been so proud- I practised the proper rowing technique
1. 39.5
2. 38.9
3. 38.9
4. 40.1
5. 39.0
6. 39.2
7. 37.9
8. 38.6
9. 39.5
10. 38.6

Work Block 1-15 mins
10 DB Hang Clean, Squat and Press 7.5kg DBs
5 e/s supported rows 22.5kg
9 rounds in 15mins

Con. Block-Rower
150m x 10, 50 sec rest
1. 39.1
2. 39.7
3. 39.8
4. 40.3
5. 39.5
6. 39.7
7. 40.0
8. 40.0
9. 40.3
10. 40.9
Hopefully times will get faster as technique improves...a bit robotic looking at the moment!


Was in flying form, went to do my next workblock...did 1 chin up got a bit of a weird pain at the top of my ribs.. tried another chin up and OUCH!!!!
Couldnt do anything after that..everything hurt..even box jumps or triceps ext.:(:(

X-Trainer-20mins
I was clever..did some cardio instead of hurting myself more:(

gymfreak

Wednesday 5th September- Weightling
Finally, finally, finally got to do the Day 2 of my programme!

Mobility Stuff
ITWYs
Fire Hydrant
Ankle Band stuff
Hip flexor Stretch with a band
Hip Flexor Stretch
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Drop Squats from the boxes
25kg x 2
25kg x 2
27kg x 2
29kg x 2
31kg x 2
33kg x 2
Jerks from the boxes
25kg x 2
30kg x 2
35kg x 2
37kg x 2
39kg x 2 39kg x 2

TBDL....whhhooooooop!!!!!!
60kg x 5
60kg x 5
80kg x 5
85kg x 5
90kg x 5
90kg x 5
95kg x 5
Ill start the worksets on 90kg next day.


Body Rows
5 x 8

Bench Press.
20kg x 8
20kg x 8
30kg x 5
41kg x 5
41kg x 3 + 2
40kg x 5
40kg x 5
40kg x 5Dammit!! Was hoping for way more improvement then that

Tricep Pushdowns
5 x 10 @16kg

DB Side Arches
20kg x 10/10
24kg x 10/10
24kg x 10/10

Nice handy day!

gymfreak

Ooooops.
Been crap at logging lately!

Friday 7th September
Got my fats done. Up 22mm in a week....eeeeeeeeeeeeekkkk! Shouldnt have eaten all the deeeelicious chocolate:(:(
Dont really mind though. been eating really well the last month so a bit of down time was in order:D
Back to paleoness as of Saturday.

Pullups
6, 5, 4, 3


5 Burpees
10 Ringrows
15 Pushups (on knees cos im crap:( )
20 Wallballs
25 Situps
x 3
7mins 05
Wall balls were surprisingly easier than I thought

10 DB Press 5kg
10 KB Rows 12kg..felt waaaay to easy
20 Air Squats
10 Plank ups
x 3 rounds
3mins 55...grand

Nothing major...wanted to be fresh for lifting of Saturday!

gymfreak

Saturday 8th September-Weightlifting

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3


Snatches from the floor
Did some messing around with setting up for the snatches
Setting up close, dropping my bum and then pushing my knees back
20kg x 3
25kg x 3
25kg x 1 (5 sets)
27.5kg x 1 (3 sets)
30kg x 1 (2 sets)

Cleans from the floor
25kg x 3
30kg x 1
35kg x 1 (8 sets)...I think

Jerk Skills
Bar x 3
20kg x 1 a few sets
25kg x 1 a few sets
Focusing on keeping the weight balanced on my feet and back up straight.

Back Squats
25kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5
50kg x 5
50kg x 5..whoop, getting rid of the ole fear with the squatting..at least a lil anyway!

Great session!:)Everything felt smoother

gymfreak

Sunday 9th September-Weightlifting

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
25kg x 1 (8 sets)
27.5kg x 1 (2 sets)
30kg x 1 (F, F)..too tired
25kg x 1 (2sets)
27.5kg x 1
whoops...a lot of messing..hamstrings a bit tired from yesterday

Snatch Pulls
Same set up as snatch...turns out they're not deadlifts:(
27.5kg x 3 (3 sets)
30kg x 3 (3 sets)

Pullups
5 sets of 3..meant to do 10 sets but arms were too tired

Paudee

gymfreak wrote: »

Back to paleoness as of Saturday

Ah yeah, sure chocolate kimberleys were all the rage in paleolithic era...

gymfreak

Paudee wrote: »

Ah yeah, sure chocolate kimberleys were all the rage in paleolithic era...

...I think sabotage was definitely the rage back then though!

gymfreak

Monday 10th September-Weightlifting

Mobility Stuff
ITWYs
Ankle Band stuff
Hip flexor Stretch with a band
x 2
Mobility stuff is getting shorter and shorter....must cop on!!!:o

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
Supposed to be 8 heavy singles..but was more concerned with getting consistent20kg x 3
25kg x 1 (5 sets)
26kg x 1 (3 sets)
27kg x 1 (8 sets)
29kg x 1 (3 sets)...just to check
90sec rest between.
They all felt good

Clean and Jerk from the floor-6 heavy singles
25kg x 3
30kg x 1
35kg x 1
40kg x 1
42kg x 1 (4 sets)
43kg x 1 (3 sets)
90 sec rest between each

Front Squats
Got my confidence back with the squats today:) Was in great form! Push ahead next week
35kg x 3
44kg x 3
45kg x 3
47kg x 3
48kg x 3
48kg x 3
48kg x 3

Neutral Grip Pullups
Arms were tired
5, 5, 4, 4

Supersetted with

Single Arm DB Press
14kg DB
4 x 6/6

A Good day!