Imma gonna be an Emo

token · 17-04-2016 7:33pm

Thursday 14th April

Football
60m

Sunday 17th April

Handstand
10m

Pair
Dips @ 16kg rto at top
Pullup false grip on rings
5x5

Pair
Ring Pushup
Ring Row
3x8

Dragon Flags
3x5

Run
3.8km @ 16:04

Handstands were good again. I got a 15 second hold but again it was after kicking back from wall so doesn't count

Started maintaining hollow body position for pullups to more mimic muscleup. Getting 5x5 was hard enough with the change

First time trying dragon flags. Form wasn't great past the third rep. Looks like a good one to build on before levers

Ran to work to pick up my bike after leaving it there Friday night. I'm doing a work 5k relay thing in a month so I'll start doing the occasional run into work ahead of that

token · 19-04-2016 11:07pm

Tuesday 19th April

Handstands
10m

Power Clean & Power Jerk
2x3+2@50kg
3x3+2@60kg

Squat
front w/pause 3s
3x3@60kg
back squat
5@60
3x5@80

RDL
3x8@60kg

Handstands were good again. I think three sessions in a row is enough to say it's not a fluke. The handstands seem to go near no where for ages then take a random jump in ability. In theory should be close to getting reliable holds soon but I said that months ago so will see

Felt shíte and rundown in general though so did a light session. The only thing that convinced me to train at all was I haven't done lower body for a week and probably won't be again until at least Saturday so figured I better do something

Still have doms from dragon flags. I think I'll focus on them until I get up to 3x8 decent reps before going back to L-Sits. I might go back to them via a standing ab roll attempt however

token · 23-04-2016 3:48pm

Wednesday 20th April

Climbing & Bouldering
An hour or two @ Awesome Walls

I climbed once before but hadn't done bouldering. Got up the top of 4+ grade. No dice on the 6+, the whatever you call them thingamajigs you grip on to are a lot harder to hold and my fingers were wrecked after a few meters. It was enjoyable enough so I'll probably go every now and then

Thursday 21st April

Run
2km

Football
60m

Saturday 23rd April

Pair
Handstand 18 second fake pb
Pullup 5x2 explosive to lower chest

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2+1@70, 75kg
3x1@80kg split jerk

Clean Deadlift
5@80kg
3@100kg
2@110kg
5x3@120kg

Split Squat
w/front rack
3x8@40kg

I'm going to do pullups on every training day now to progress muscleups quicker. Going for explosive bar pullups as high as I can get them. Not particulary explosive yet. Getting to lower chest at the moment. Low reps because I don't want to fatigue them too much before upper days

token · 26-04-2016 6:33pm

Tuesday 26th April

Handstand
10m

Pair
Dips @ 16kg rto at top
Pullup @ 12kg
3x5

Pair
Diamond Pushup
Ring Row
3x10

Dragon Flags
3x3

The threatening cold I had finally kicked in I went home early from work yesterday and took the day off today. It's mostly a 48hr thing though and I started feeling better in the afternoon. Once boredom levels overtook feeling crappy levels I went to the gym

Aiming to keep rings parallel on the descent now instead of letting them turn in all the way and then only turning them out at the top. So makes it a bit harder again. Also keeping a bit of forward lean ala muscleup

I had doms after the last session of dragon flags for about 5 days and even today once I started doing them again I could feel it so kept the reps low

token · 27-04-2016 11:06pm

Wednesday 27th April

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2x2+1@70kg
1@75kg
1@80kg split jerk from here
f@85kg failed clean
1@85kg

Front Squat
w/pause 3s
2x3@50kg
2x3@60kg
3x3@70kg

SL RDL
3x8@20kg

Football
60m

I had 40 minutes for gym so knocked it out pretty quick. Quickly up to 85kg on pc&j well wasn't planning on failing the first one so had to go again. No rest on RDLs.

token · 08-05-2016 9:23pm

Sunday 8th May

Power Clean & Power Jerk
2x3+2@50kg
2x2+2@60kg
2+1@70, 75kg
1@80kg split jerk from here
1@85kg

Clean Deadlift
5@80kg
5@100kg
3x5@115kg

Bulgarian Split Squat
3x8@15kg db's

I was sick there for awhile, then away, then busy in work, then eh had a few nights on the sauce so was close to two weeks there without doing anything. I had no pre session fatigue so strength levels were decent enough. I'll probably be sore tomorrow though.

token · 12-05-2016 11:05am

Monday 9th May

Run
3.7km @ 16:35

Tuesday 10th May

Run
3.6km @ 17:30

Wednesday 11th May

Pair
5,5,5 Ring Dip @ 16kg
5,4,4 Pullup @ 12kg
+
8,8 @ BW
7,7 @ BW

Core
2x3 Dragon Flags
2x8 Hanging Leg Raises

Football
60m

Trying to cram in a bit of running before work 5km run next week. A bit off my usual untrained running pace after two weeks of doing nothing

Gym session was sh*te. Strength was down a good bit and I was too depressed to do the horizontal pair after so did a few extra dips & pullups to save face. I'd no energy in football either. The humidity & heat last night didn't help

On a positive dragon flags are feeling easier. I'll up the reps next time.

token · 17-05-2016 10:45pm

Tuesday 17th May

Run
3.7km @ 15:29 (4:09 km pace)

Bench
3x5@70kg

Row
3x5@60kg

Pair
8 Dips rto at top
7 Pullups

Handstand
10m

High frequency training continues

token · 20-05-2016 12:22pm

Thursday 19th May

Dublin Staff Relay
5km @ 18:21

Well that was unexpected. The goal was sub 20 minutes but I wasn't sure if I'd get it with the near non existent training for it. Certainly didn't think I'd get into the 18's

I paced it pretty well I checked my time at 1km and saw 3:10. Despite feeling really good at that point I did the maths and figured I'd need to slow down a tad. Kept a pretty solid pace then for the rest of the race. That pace turned out to be what I was capable of doing for 4km without really suffering. The last kilometre was horrible but since it was the last kilometre I fought to keep up the same pace. I collapsed to the ground for a few minutes after I crossed the line. There's a crossfitter still in me somewhere.

Been a while since I did anything competitive. A significant effort increase to the half assed training for nothing in particular I've been doing the past year or so that I'll probably continue

Alf Veedersane · 20-05-2016 1:07pm

Jesus, great time that!

token · 20-05-2016 4:40pm

Alf Veedersane wrote: »

Jesus, great time that!

Cheers! I was always good at it but lifting things up and down again > running. I don't like being uncomfortable for long periods of time unless there is a distraction like chasing a football around or the likes

Alf Veedersane · 20-05-2016 5:18pm

Same as that...preferring lifting I mean.

The last 5K I did I was a good bit ahead of split I wanted but decided YOLO which meant a world of hurt to hang on for the last k. I wouldn't say I'm slow bit I can't imagine how hard/impossible it would be for me to cut those few minutes off to get near 18.30...especially given that you haven't bothered your arse training for it!

Big ol tip of the cap for that

coffee_cake · 20-05-2016 7:02pm

I'm crap at running and I prefer lifting
That time is uh maz ing though
And here I was thinking I was great with 27 mins :pac:

token · 21-05-2016 1:14pm

It was definitely a YOLO run I wouldn't be able to replicate the effort outside of competition and the fact I was on a team also. I say it was worth about 90 seconds. Both my quads and both my calves were threatening to go into spasm once I stopped for about 10 minutes.

I never had that sensation from a distance run before usually I feel nothing as squats generally make you immune to most other physical endeavours though I haven't squatted much recently

token · 21-05-2016 1:22pm

21st Saturday May

Press
3x5@50kg

Pullup
3x5@15kg

Pair
Diamond Pushup
Ring Row
3x10

Pair
DB Curl @ 12.5kg
Tricep Extension @ 20kg
2x15

Back to lifting a things. Legs are still sore from the run so leaving that another day. I still have a few distractions coming up so gym stuff will be x2-3 a week for another few weeks. I should have more time after that though and maybe manage 2x4week or 1x6week block where I'll actually try follow some sort of progression instead of whatever sets/reps/weight I feel like

token · 22-05-2016 7:16pm

22nd Sunday May

Front Squat
2x3@50kg
2x2@60kg
2@70kg
1@80,85,90kg
2x3@70kg

RDL
3x8@60kg

Hanging Leg Raises
3x8

Still a bit lethargic/sore from last week so mostly a get the blood pumping session

token · 24-05-2016 10:05pm

Tuesday 24th May

Bench
4x3@75kg

Row
3x5@65kg

Pair
8 Dips rto at top
6 Pullups C2B
x3

Pair
DB Curl @ 12.5kg
Tricep Extension @ 17.5kg
2x15

Will throw in some quick isolations at the end of upper days for the gainz. Summer is coming and all that.

token · 25-05-2016 9:11pm

Wednesday 25th May

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2+1@70kg
1@75kg
1@80kg split jerk from here
1@85kg
2x2+1@80kg

Clean Deadlift
5@80kg
5@100kg
3x3@125kg

Front Squat
2x3@50kg
2x2@60kg
2@70kg
1@80,85kg
2x2@80kg

Pair
8 SL RDL @ 20kg
4 Dragon Flags
x3

That's me done until Monday/Tuesday next week

token · 09-06-2016 4:48pm

Saturday 28th May

Hike
Killarney Park & Torc Mountain, about 6hrs

Thursday 2nd June

Football
60m

Wednesday 8th June

Bench
3x5@70kg

Pair
8 Dips rto at top
6 Pullups C2B
x3

Pair
DB Curl @ 15, 12.5kg
Side Raise @ 7.5, 5kg
x12

Hanging Leg Raise
2x8

Football
60m

Thursday 9th June

Football
60m

Just in before my log disappeared off the first page. I had two weekends away there, well one was in Dublin but might as well been away. I was going to train 1-2 nights in between but ended up going on the pints instead with the weather http://i.imgur.com/Bp1lZTg.jpg

Should have a bit more time in general to train now apart from Euros & another weekend away coming up

token · 16-06-2016 9:30am

Wednesday 15th June

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2+1@70kg
1@80, 85kg split jerk

Clean Deadlift
5@85kg
3@100kg
3x5@110kg

Front Squat
2x3@50kg
2x2@60kg
2@70kg
1@75,80kg

Split Squat
front rack
2x8@40kg

20 minutes later..

Football
60m

token wrote:

Should have a bit more time in general to train now apart from Euros & another weekend away coming up

Well I did but I squandered it with booze and the resultant hangovers. The weekend away is this one. Plan to get back to semi-regular training afterwards

Took a few spills during football. A few cynical tackles from Frogdog in the mix. My knee was a little tender to walk on afterwards but it's alright this morning

token · 16-06-2016 6:42pm

Thursday 16th June

Football
60m

few hours later..

Press
5x3@50kg

Pullup
3x5@10kg neutral grip

Pair
Diamond Pushup
Ring Row
3x8

Pair
15, 12 DB Curl @ 12.5kg
12, 10 Side Raise @ 5kg

That's a lot in two days given recent lack of training. I'll sleep tonight.

token · 19-06-2016 7:07pm

Saturday 18th June

Surfing
90m

Sunday 19th June

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60, 70kg
1@75,80kg split jerk

Squat
2x5@60
3x5@80

RDL
3x8@60kg

Hanging Leg Raises
3x8

Surfing wasn't too strenuous. Helped loosen out a bit as I was very stiff after Wed/Thurs last week.

Was another boozy weekend so mostly just got a sweat going today. I did handstands at the end after not doing them for a long time now. Regressed a bit. I'll stop logging it now as I'm gonna start doing that at home also to get over the hump with them

token · 20-06-2016 9:00pm

Monday 20th June

Bench
4x3@75kg

Row
3x8@?? chest supported

Pair
8,8,6 Dips rto at top
6,6,6 Pullups C2B, chin last set
x3

Pair
12,10 Hammer Curl @ 15kg db's
15,15 Side Raises @ 5kg

Bench & Rows were good. Not sure what weight on the rows because it was a non standard bar. Ran out of steam on dips&pullups. I probably should have rested a bit more after rows before starting it

token · 22-06-2016 8:43pm

Wednesday 22nd June

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2+1@70kg
1@75kg
1@80kg split jerk from here
1@85kg
2x2+1@80kg

Clean Deadlift
5@80kg
5@100kg
3x3@120kg

Front Squat
5@50kg
3x8@60kg

Hanging Leg Raises
2x10

token · 24-06-2016 10:05pm

23rd Thursday June

Football
60m

24th Friday June

Press
3x5@50kg

Pullup
5@10,15,10kg

Pair
Diamond Pushup
Ring Row
3x10

Pair
Curl @ 15kg db's
Side Raises @ 7.5kg db's
10,8

token · 26-06-2016 10:12pm

Sunday 26th June

Squat
2x5@60kg
3@80kg
4x5@85kg

KB Swing
30s on/off until 100 reps @ 32kg

Split Squat
3x8@2x16kg

Ab Rollout
2x12 from knees

I'd planned loads of training this weekend because I was back home doing mostly nothing but I felt really drained Saturday so gave it a skip. Al most didn't do this session today either because I stayed up late Saturday night playing FPS games which ended in much lethargy today

Swings worked out 20 reps each interval so it was over pretty quick. My type of conditioning. Get the heart rate up a bit but stop before it gets too uncomfortable.

token · 27-06-2016 8:40pm

Monday 27th June

Bench
3x3@77.5kg

Pair
10,8,8 Dips rto at top
6,6,6, 6 Pullups C2B, chin last set

Pair
12,10 Hammer Curl @ 15kg db's
8,8 Side Raises @ 7.5kg db's

token · 19-07-2016 10:14pm

Wednesday 29th June

Football
60m

Thursday 7th July

Football
60m

Wednesday 13th July

Clean Deadlift
3x5@110kg

Front Squat
4x5@60kg

Pair
Dips rto
Pullup
8,7,6

Hanging Leg Raises
3x8

Thursday 14th July

Football
60m

Tuesday 19th July

Power Snatch
3x3@40kg

Snatch Pull
3x3@70kg

Squat
5@60kg
4x5@80kg

Pair
8 RDL @ 60kg
6 Hanging Leg Raise
x3

I was sick for two weeks there with a few days off work as well. Just better in time for two long weekends so missed out on a bit more training there. The first two days of football there was just making up numbers sticking mostly to goals

1 step forward 2 steps backwards training continues. Will try even out the steps over the next few weeks.

token · 20-07-2016 9:12pm

Wednesday 20th June

Bench
3x5@70kg

Row
3x5@40kg + bar chest supported

Pair
7 Dips rto at top
6 Pullups C2B, well about half of them
x3

Side Raises
3x12@5kg db's

token · 21-07-2016 4:05pm

Thursday 21st July

Football
60m

It's too damn hot

Imma gonna be an Emo

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