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The Miseducation of Jimbo Slice
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105kg x10 SLDL off a plate
SLDL's all the way to the floor.....ive so being doing them wrong...0 -
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I presume these are parallel bar dips. Have you ever tried right angled dip bars? I find dips much easier and natural feeling on them, I made my own little dips stand at right angles. I first did them on railings before I had my stand. Railings like these, you stand in the corner, also you can vary your hand position on them.Finally got the monkey off my back on the dips. Been struggling to hit 4x12, never mind a 5th set.
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I presume these are parallel bar dips. Have you ever tried right angled dip bars? I find dips much easier and natural feeling on them, I made my own little dips stand at right angles. I first did them on railings before I had my stand. Railings like these, you stand in the corner, also you can vary your hand position on them.
in my mind ur real name is Wallace and you've a dog/bestfriend called Grommit.........
Please let it be so.:)0 -
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I presume these are parallel bar dips. Have you ever tried right angled dip bars? I find dips much easier and natural feeling on them, I made my own little dips stand at right angles. I first did them on railings before I had my stand. Railings like these, you stand in the corner, also you can vary your hand position on them.
Ish.... they're not quite parallel, they flare out to allow a wider grip.
Sorta like these;
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It is normal. Just keep reminding yourself that you are getting stronger. After a couple of cycles you'll be breaking those PR's even with the extra fatigue from the previous worksets.
Haha it's hard to tell myself i'm getting stronger when I'm below PR levels tho
I'm not due to be up at 140kg for another 3 months now, so if I don't hit at least 6-8 with it then I'll be hitting the wall!0 -
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cardio,shoot me wrote: »do u guys like own that rack?, all ur vids are there :P. Btw is that a 60 kilo bell in the bottom left i see
Hahahaha well no-one else uses it.....
It's actually a 50kg 'bell in the bottom corner. The ones to 70kg are just out of shot!0 -
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May as well stick a write up of the day down too.....
First impressions, the gym was quite easy to find!! (even for a northsider like myself). I think there were like 3 or 4 turns from the M50 and I was there. It's handy the way it's marked on google maps too.
The gym itself if pretty sweet!! Pretty much anything could need to do any productive training (not just Crossfit!!). Some more weights, and reinforced platforms and you could probably do some very productive oly and powerlifting workouts there too.
I hate doing this, because I know I'll forget someone, or spell someone's name wrong, but I met some new people off the forum at it too (and these are the ones that I post here) - Colm (duh!!), Dominic (flapjack man!), Ruairi, Tom, Ed, Dave and Bobby. If I've forgotten to mention someone, call me on it!!!
I knew I was in for a rough day, and despite Colm's advice I decided to make it harder on myself by squatting on Friday night!! It was only mid way thru the day that I found out some of the crafty CF so and so's had been deloading and resting up for it since the start/middle of the week.... I almost wish I was like Malteaser and not able to compete
Anyway....
Workout 1
5 rounds for time, must be <10 mins:
5 Push Presses/Jerks w/60kg
10 Pullups/Chins
15 Double Unders (I scaled these down to 45 single unders)
Had a discussion with Dominic before starting about the best tactics for this... but I'm not gonna lie, they went out the window after the second round. The measured planned approach doesn't work when your heart feels like it's gonna explode!!!!
I got thru R1 without much trouble, think I actually managed to keep pace with Colm to that point, needless to say, I was left for dust after!! R2 and R3 were pretty brutal. The chins were absolutely KILLING me. It's not easy doing them when A) You don't know how to kip,
You're 108kg, C) Your shoulder tries to subluxate every time you hit full extension, and D) The real reason - you're soooooo out of shape.
Made it thru the 5 push presses on the 4th round, and 9 of the chins before I was timed out. I don't remember who spotted me during it, it may have been Bobby?, but whoever it was I owe a big thank you to because you really pushed me on.
A quick note to say, Will is on a different level. I think he did the workout in <6-7 mins unscaled, which is just frightening, especially when you've tried it and failed misearably!!
Workout 2
3 rounds for time, must be <10 mins:
200m run
10 KB swings w/24kg 'bell
10 Burpee box jumps
On paper, this looked relatively easy, and while I was far from confident I thought I might make it around in <10!! I think I musta got a fast group because after about 100m in the first run I was down by 10-20. They were half way thru their swings before I started!! At that stage I was feeling ok so got thru the swings and caught a few people, and that was the closest I got. The burpee box jumps (aka fall on the floor, get up and stand on the box) were brutal. The REAL killer was how tiring it was on my quads (damn Friday squats!), because having to set off on a 200m run after doing all that was a total soul destroyer. Having to do it 2x times before I was finished reeeeeally sucked. On the last run I just told myself "don't stop", it was the longest 200m of my life, and from the moment I set off I wanted to just walk, but I told myself all I had to do was keep moving, even if it was only a shuffle! Got thru the last round of KB swings again easily enough and just kept moving thru the last round of "fall on the floor, get up and stand on the box". I think my time was 8.something. Way down the table, but amazingly not last!!
As an aside, on this event I saw one of the ballsiest things ever. One of the lads (I won't name names, everyone who was there knows who he is) had hurt his hand earlier in the day on the pullups and wasn't able to support his bodyweight for the burpees, so he was basically doing a one arm push up/forearm lift for the majority of it. Probably not the smartest of things, but a great representation of the never say die attitude.
Lunch
Mickk from irish-lifting.com showed up just before lunch with a toy for us to play with... a 42 inch plyo platform. I fancied my chances at it becaus I'd gotten up onto approx. 41.5 inches the week before. I tried and failed a few times. However, Dominic was immediately up on it doing his matrix style slow mo jumps (which have to be seen to be believed - someone turn gravity back on!!). Mickk followed and got on it too, then the fun really started.... they started stacking plates and mats on it too!! I think it probably got to around 48-50 inches with both of them getting onto it without very much hassle at all.
Inspite of Dom's protestations and warnings that I was probably going to kill my CNS (he was right, but I've a deload this week so it's ok!!), I kept ploughing away trying to get up onto the 42 box. And just before everyone had given up and was about to finally go inside I got p!ssed off and did it. I reckon I coulda gone higher too Maybe some day when I'm fresh I'll get the chance. As least I got bragging rights over a certain someone now!
Workout 3
200m 15kg med ball clean and throw
It didn't get off to the best start, but Mickk saved the day and bailed up to his warehouse with Will to supply us with some loaner balls for the event. Once I saw what it was I knew it could be my event. The ball was heavy enough that it would probably tire the others out, but not so heavy that I wouldn't be more than comfortable with it (finally my strength came into play!!), and the distance was short enough so I wouldn't tire out. Amazingly I won my group and did it in under 3mins. 2.53 to be exact I think Not even near the fastest time of the day, but it was nice not to be dead last for once.
There was lots more fun had inside with me trying to learn some muscle ups, and failing miserably, while getting to see Neil and Ed do them without even breaking a sweat. I did manage to do some clapping pull ups and flying push ups tho so I was happy enough with that Got to have a nice discussion with Dave, Ruairi and Dominic about the state of the Irish fitness industry and the blinkers some people people seem to be wearing to protect their eyes while their head is in the sand!! It was really informative and was thoroughly impressed with how openly everyone was prepared to discuss matters.
The one thing that REALLY impressed me throughout was the camaraderie and group spirit. Everyone was cheering everyone on, it was kind of powerlifting-y in that respect. Even the "outsiders" got great support.
Overall I think I came 13th (?) out of however many competed, coulda been 25? A nice respectable mid table finish if so.
Colm and Will have a great thing going up there, and thanks a million to them and everyone else involved for being such great hosts and doing such a fantastic job with the fund raising.
While I won't say I've been converted, I can see why Crossfit is so popular and useful. The group atmosphere, good coaching and general sense of fun and accomplishment involved in finishing one of the workouts is really nice!
As far as I know, Colm has more in store in the not too distant future which, so watch this space I guess!! Can't wait to see the vids and official write up from the day either.
Thanks again to all who turned out and made it a great day!!0 -
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Happy Birthday to my log!!! It was 2 years old 2 days ago
Here's a run down of the last 2 years progress;
Not ALL that happy with my raw progress ....
Squats: 185kg x1 ---> 207.5kg x4 (so +22.5kg and 3 reps - that's approx 40-50kg on my max I guess)
Bench: 130kg x1 ---> 140kg x4 (so +10kg and +3 reps - approx 25-30kg on my max)
Deadlift: 220kg ---> 260kg - at least (so say +40kg on my max)
Heh... maybe it's not as bad as I thought.
It all happened on the equipped side tho;
Squat: (single ply suit and 2m knee wraps) 220kg x1 ---> 305kg x1 (+80kg)
Bench: (single ply) 155kg x1 ---> 205kg x1 (+50kg)
Total: 590kg ---> 770kg - conservative (+180kg)
If I could stick even half that amount on my total again over the next 2 years I'd probably consider it a success!! Should have me up to between 870 and 900kg... that'd be ridiculously sick.0 -
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https://www.youtube.com/watch?v=lhgPP6E0uvk
https://www.youtube.com/watch?v=n8bsR_UY3ck
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