Miss Piggys Battle for the Big Plates

Inspector Coptoor

Prowler itself is about 35kg.
Surface is fairly smooth concrete surface indoors in IP.

gymfreak

the drifter wrote: »

if you were moving a 50kg prowler on grass then you would be some sort of freak...


oh.....wait....:P

:pac::pac: Your certainly getting milage outta that one!

Saturday 9th October
AM
Hang power cleans..I think that's what they are called..doesn't really matter if I have the name wrong..cos I had the movement wrong too. Just played around with it..have a feeling I'm gonna like this one, when I know how to do it:)
and a load of other stuff
elevated split squat
8 x no weight
8 x 5kg
8 x 10kg (2 sets?)

plate shifting

bb row
20kg x 1
25kg x 2
30kg x 5 (5 sets)

arnold press
7.5kg x 12 (4 sets)
dragonflies
db tricep
5kg x 12 (well attemptd 12 reps) (4 sets)

PM
A friend asked me to walk her around the weights area in her gym to show her how to use stuff. While I was there....

Deadlift
40kg x 5
50kg x 5
60kg x 3
80kg x 3 (5 sets) And managed to hold onto the bar for all of them..grip must be getting better:D

Pushpress
20kg x 12
25kg x 12
27.5kg x 12
27.5kg x 12
27.5kg x 12
27.5kg x 12
27.5kg x 12
looked back on my log and hadn't done this in 3 weeks and I managed to nail 12 reps across the board..looks like I've gotten stronger:)

Quite happy with all that today..that could be due to the supply of sugar that I've been eating constantly throughout the day..first bar of chocolate was at 9am:o....it was downhill from there

G86

Oh dear god you're a machine...!

gymfreak

G86 wrote: »

Oh dear god you're a machine...!

...fear not..I really amn't...excessive sugar=excessive energy
just take a look at my test scores...certainly not a machine:(

Will Heffernan

.....we'll see what your next set of scores look like...I think you might surprise yourself.

gymfreak

Will Heffernan wrote: »

.....we'll see what your next set of scores look like...I think you might surprise yourself.

I shall keep my fingers crossed so!

On second thoughts..I think ya should have plates that don't have numbers on them..that way I won't be able to count what's on the bar...could help!!

Will Heffernan

gymfreak wrote: »

I shall keep my fingers crossed so!

You don't need to....any time you want to look through the IP results spreadsheet let me know...you'll struggle to find anyone who's gone backwards doing iprograms...the people who's results don't change or go backwards are those that actually think they are smarter than me when it comes to training. Just talk to Henners

gymfreak

Will Heffernan wrote: »

...the people who's results don't change or go backwards are those that actually think they are smarter than me when it comes to training. Just talk to Henners

:D...at least he learnt his lesson....well,...kind of...

gymfreak

Monday 11th of October-Conditioning

Conditioning block-10mins
24kg kb's carries and sprints

grand enough

Work block 1
5 TB deadlift 40kg
5 inverted row (these were much easier than the regular ones with the bb)
5 wall ball
15mins=19 rounds
...I have a funny feeling that maybe the reps i was told to do were wrong, something just doesn't add up here...but I have to say..I did love the workblock:)

10mins conditioning block
same as before...whilst doing it was trying to figure out how many times I'd deadlifted weights off the ground in today's session...couoldn't figure it out so..I just settled for A LOT

Workblock 2-15mins
5 windmills e/s
10 db chest press 7.5kg
5 row e/s 10kg
11 rounds in 15.15mins

Grand session today...:)

Inspector Coptoor

Will Heffernan wrote: »

Just talk to Henners

Cheap Shot.:rolleyes:

gymfreak

Tuesday 12th October
S1
Deadlifts
40kg x 8 (2 sets)
60kg x 5
65kg x 5
70kg x 5
70kg x 5
75kg x 5

Step ups

DB Side Bends/Arches
15kg DB

Partial Bench Press
20kg - 2 x 10
25kg x 8
35kg x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5...a few grinders here

Inverted rows using dipping bars - A new favourite!

Round back Back extensions

DB Preacher Curls
5kg DBs - 5 x 10

A good day...made even better by being made permanent in work:D:D oh yeh!

Hanley

gymfreak wrote: »

A good day...made even better by being made permanent in work:D:D oh yeh!

Even after you slaughtered the chickens? Win.

Congrats!!

Red Cortina

gymfreak wrote: »

A good day...made even better by being made permanent in work:D:D oh yeh!

Fantastic news! Delighted for you!!!

gymfreak

Wednesday 13th October

Conditioning Block 10 mins
Prowler pushes 60kg
14 pushes in 10 mins

Work block 1 -15mins
10 prisoner squats
10 pushups
10 band pullups
This block really didn't suit me a lot of upper body strength..did all the pushups properly so it took a while to get through
9 rounds in 15mins

Con. 10 mins
Prowler pushes 70kg
felt a lot heavier...l
10 pushes in 10 mins

Work block 2-15mins
5 db snatch e/s 12.5kg
caterpillar crawl
5 db press 7.5kg

I know I was pretty slow on this one so I didn't count the rounds..ignorance is bliss:)

Was a bit slow at everything today, don't know whether I'm just tired or whether I'm just **** at these particular workblocks. Shall see how I feel tomorrow..a rest day might be in order!

gymfreak

Thursday 14th October
Have been absolutely famished since I woke up this morning...breakfast consisted of 2 eggs, 4 slices of toast, seeds and an apple...day has pretty much continued that way.. happily rolling with it!:)
Hang Clean Press
20kg x 8
25kg x 8
27kg x 5
28kg x 5
29kg x 5
30kg x 5 (2 sets)

Not as weird as the last day...still not right...but not completely wrong either

GHR-Devil's Machine
No further comment

Med Ball Toss

Blue Band Pull ups 5 x 5
..proper pull up...here I come:)

Elevated Pushups

Plank

O/H plate ext
10kg x 12 (5 sets)

itsallaboutheL

gymfreak wrote: »

im pregnant

that's nice dear

gymfreak

itsallaboutheL wrote: »

that's nice dear

I can fully assure ya that I'm not...have you not seen the amount of pushups I've done in the last few days??? I'm sure my womb is supposed to fall out or something from all of them:pac::pac:

gymfreak

Saturday 16th October-Conditioning
Really feeling great today! Full of energy.

C Block-10mins
60kg Prowler Push
11 pushes in 10 mins
..whoops got 14 pushes last week...I blame Henners:D

Work Block 1-15mins
5 TBDL 50kg
5 Inv Rows on Dip Bars
5 Wall Balls
~18 rounds=15mins
I love this workblock

C Block-10mins
20kg Prowler pushes for speed
14 pushes in 10 mins

Work Block 2-15mins
5 Windmills e/s- 5kg
10 Flat DB Press 10kg
5 DB Row e/s 12.5kg
13 rounds in 15mins

I did get burnt by Henners in this one..but in fairness I couldn't remember what weights I used last time..so I ended up going heavier... and still got 2 extra rounds done

Either I was just taking my time last time...or else it was the thoughts of Henners beating me that spurred me on..either way..improvement from last time:pac::pac:

G86

You love wall balls....

Really??????!:pac:

gymfreak

G86 wrote: »

You love wall balls....

Really??????!:pac:

Maybe the ball is light?? Only my second time trying them..but yeh..they beat pushups and pullups anyday:D

gymfreak

Monday 18th October

Deadlifts
40kg x 8
50kg x 8
65kg x 5
70kg x 5
75kg x 5
75kg x 5
75kg x 5 These felt grand today

Step ups

DB Side Bends/Arches
15kg DB (Had DOMS for days after these last time)

Partial Bench Press
20kg - 2 x 10
25kg x 8
35kg x 5
40kg x 5 (bar flew up on these..was surprised)
45kg x 5
48kg x..2(if even).. gravity interfered here
45kg x 5
45kg x 5.
45kg x 2 just wasn't happening:(
Think I may be slightly over my fear of getting crushed by a barbell..that's always a positive!:)

Inverted rows using dipping bars

Round back Back extensions

DB Curls
7.5kg DBs - 5 x 8

Happy enough!

Will Heffernan

gymfreak wrote: »

Monday 18th October
Deadlifts
75kg x 575kg x 5 These felt grand today

That's a pretty awesome deadlift

gymfreak

Will Heffernan wrote: »

That's a pretty awesome deadlift

What can I say...I am awesome!





mistake fixed:o

gymfreak

Tuesday 19th October-C2
Didn't really like this one the last day...but I actually enjoyed it today...well parts of it. Think is was because I managed the 15kg snatch..without any moaning or doubting I may add:D

Con. Block 10 mins
50kg prowler push
24kg kb carries
12 rounds in 10 mins
Was convinced that I got 12 rounds last time I did this block...and was a bit peed that I wasn't getting any better. Just rechecked my log and only got 10 for first round and 11 on the second round last time....am now happy

Work block 1 -15mins
10 prisoner squats
10 pushups
10 band pullups
10 rounds in 15mins

Con. Block 10 mins
50kg prowler push
24kg kb carries
12 rounds in a little over 10 mins


Work block 2-15mins
5 db snatch e/s 15kg (:D)
caterpillar crawl
*10 db press 7.5kg (just looked back on log.was only supposed to do 5reps..memory failed me and I ended up doing 10..I knew something was wrong:rolleyes:)

6 rounds in 15 mins

Am really realising the importance of a log...my memory ain't the best

gymfreak

Hang Clean Press
20kg x 8
25kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5:D happy with these. Only problem is..I have a feeling that there is a way to make them easier ie.doing the movement correctly..I just have figured it out yet.


GHR
Was actually grand today..my legs must of been banjanxed last day..or else I spent to long terrified of falling that i just tired myself out..either way...it wasn't painful today!
Med Ball Toss

Blue Band Pull ups 5 x 5

Elevated Pushups
need to make elevation a lil higher next time.

Plank

O/H plate ext
15kg x 8 (5 sets)

Boxercise class

Grand day. Just realising now that since I joined IP I have a lot more energy and amn't as tired...had been tiring myself out before doing loads of unrelated stuff in a completely unstructured way...or maybe I'm just energetic cause I've a week off work next week:D

Hanley

Boxercise....??

Just when I thought you'd turned the corner!

gymfreak

Hanley wrote: »

Boxercise....??

Just when I thought you'd turned the corner!

Awhhhh COME ON!:D! Was actually gonna put in a note for L-saying 'no abuse please'..didn't expect it coming from another angle.

In fairness...I went with a friend as our weekly 'catchup' instead of just meeting and drinking tea. Does that pass the test?:)

Hanley

gymfreak wrote: »

In fairness...I went with a friend as our weekly 'catchup' instead of just meeting and drinking tea. Does that pass the test?:)

No... if you were able to "catch up" during it then not only were you not training hard enough, you were holding her back to. Selfish much?

Will Heffernan

gymfreak wrote: »

Grand day. Just realising now that since I joined IP I have a lot more energy and amn't as tired...had been tiring myself out before doing loads of unrelated stuff in a completely unstructured way...or maybe I'm just energetic cause I've a week off work next week:D

Glad you are enjoying yourself...looking forward to seeing how you do in testing at the end of next month

I think you are going to surprise yourself.

gymfreak

Will Heffernan wrote: »

Glad you are enjoying yourself...looking forward to seeing how you do in testing at the end of next month

I think you are going to surprise yourself.

Yeh I think I'm actualy coming around to the fact that I'm making progress. I wasn't tripping over the cones in the sprint block today, mobility wise my hips are much better and I didn't even second guess ya on the weights so that's gotta count for something.:)

I've a little bit more of a positive outlook on the testing compared to last time ..kinda.

Main Aims
1. beat Henner's score on the spider test
2. get a pull up
3. a two digit skinfold..anything below 100 is good for me

Thursday 21st October-C1
C Block-10mins
Sprint block-grand

Work Block 1-15mins
10 TBDL 50kg
10 Inv Rows on Dip Bars
10 Wall Balls
10 rounds=15mins

C Block-10mins
Sprint block

Work Block 2-15mins
5 Windmills e/s- 7.5kg
10 Flat DB Press 12.5kg
10 DB Row e/s 15kg
7 rounds in 15mins...and more importantly...I didn't even moan about the weights:)