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Miss Piggys Battle for the Big Plates

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Comments

  • Closed Accounts Posts: 3,660 ✭✭✭G86


    gymfreak wrote: »

    And the deadlifting is uber light..so it's nothing big at all!

    Oooh, get you!:p


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    I disgracefully decided not to train today:eek:. Sure, it's nearly Xmas so I'm using that as my excuse. Everyone needs a bit of down time.. I'm just taking mine early:D:D

    Back on track next week...I swear! I'll also have sworn off all the choc by then...far too many boxes of chocs have come my way over the past few days....eek


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 21st December

    Had somewhere to be today so really had to cut this session short:(
    Finishing up for the hols tomorrow so won't be able to train tomorrow and shall be hungover on Friday...so really I've wasted the week away:( Not like me at all..and I'm annoyed by it..grrr!


    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs
    x2

    Squats
    20kg x 8
    20kg x 8
    35kg x 5
    50kg x 3
    57kg x 10
    57kg x 10
    57kg x 10
    57kg x 10...grand enough:)

    Bench
    20kg x 12
    25kg x 12
    37kg x 10
    37kg x 10
    37kg x 10..happy enough


    Pullups
    no time

    Deadlifts
    No time


    Hanging Leg Raises
    3 x 10

    DB Side Bends
    no time

    Bicep Curls
    3 x 10
    7.5kg DB's

    Had to skip half the session but really just needed to get the squats done.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 24th December-C1
    Had to train in Northwood today.

    Yeh...I'm actually still annoyed at the absolute disgrace of a training week I had...by far the worst one in the year.
    I've already fully made up my mind to get the nutrition on track at the start of next week because I've been all over the place for weeks now of **** eating..really don't feel great when my eating is off track and training never goes great either

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps....smashed my leg off the bar AGAIN today...OUCH!!!!!!
    Scap push ups
    Leg swings
    YTWs
    x2

    X-Trainer level 10
    10mins

    Con Block-10mins
    Bike-Level 7
    Keeping the rpm above 80
    4.64km in 10mins

    Work Block 1-15mins
    5 Goblet Squat 27.5kg
    10 DB Pushups rows 7.5kg
    10 rounds in 15mins....up 2 rounds:)


    Con Block-10mins
    Bike-level 6
    Different bike to the first block, tried to stay at level 7 but only lasted 2.30mins...was dying..went to level 6 for the rest..more manageable
    4.36km in 10mins

    Work Block-15mins
    10m Bounding
    10m Catapillar Walks
    Didn't have my yellow lines to show me where 10m was so just guessed
    13 rounds in 15mins
    Catapillar walks really took it out of me today

    Con Block-10mins
    Bike-level 7
    Same bike as the first block..just to check
    Steady state cardio can be uncomfortable despite what people say
    4.61km in 10mins

    10mins eaaaaasy Xtrainer-level 6

    Stretching


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 25th December
    Run-35mins
    Right knee started twinging/get really tight after 15mins so I attempted to take a short cut home.....eeehhh. not really all that good with directions...so it didnt really work out, ended getting myself lost in a cul de sac and had to just retrace my steps home.

    Both knees and my right ankle got extremely sore after 35mins so walked the last bit home.:o Dammit...running is soooo enjoyable if it wasnt for all the aches and pains..and by God that wind out there was vicious today.

    Foamrolling is on the cards later:o Santa got me a rumble roller...why, I do not know!


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 27th December
    Well...yeh, true to form the annual Xmas fat gain has happened again:o:o
    Weight: 57.5kg:o

    Going to follow a VLCD with plenty of protein for the next 4weeks and see where it gets me/how I feel. I'll keep doing my 2 Strength and 2 Conditioning a week and then just add in as much LIT as I can. Back to doing the 20mins steady state cardio at the beginning of sessions too...time to do everything properly again..the way I supposed to!

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs
    x 3

    Squats
    20kg x 8
    20kg x 8...hip flexors sore so foamrolled
    35kg x 5
    50kg x 3
    61kg x 8
    61kg x 8
    61kg x 1 + F
    61kg x 8
    61kg x 8
    61kg x 8...they were really, really tough. Took ages too, had to take good long rests in between each set

    2nd set



    Bench
    20kg x 12..hip flexors were spasm-ing
    25kg x 12
    30kg x 5
    35kg x 5
    41kg x 5
    41kg x 5
    41kg x 5

    Pullups
    3, 3, 3, 3, 3, 2, 2
    Pullups have been all over the place recently, havent been able to follow the proper progression cos everytime I got fatter/ heavier..making them harder
    Just gonna go for sets of 3 for the next session..if I can:)!

    Deadlift
    60kg x 5
    60kg x 5
    Smashed the bar off the cut I had from whacking myself whilst doing hurdle steps the other day..so gave up there..I don't like blood

    Stiff Leg Deadlift..bar on the ground
    60kg x 12...tough enough
    60kg x 12
    60kg x 12
    60kg x 12
    60kg x 10

    Overhand BB holds
    69kg x 30sec
    69kg x 25sec
    69kg x 25sec..my poor hands

    X-Trainer-20mins




    Total:792kcal..yeh, ridiculously ridiculously low..but I'm UBER stuffed from Xmas junk

    Fat: 30g

    Carbs:13g

    Protein:141g :) Most protein I've ever consumed in a day


  • Registered Users Posts: 435 ✭✭Turbo_diesel


    gymfreak wrote: »
    Sunday 25th December
    Run-35mins
    Right knee started twinging/get really tight after 15mins so I attempted to take a short cut home.....eeehhh. not really all that good with directions...so it didnt really work out, ended getting myself lost in a cul de sac and had to just retrace my steps home.

    Both knees and my right ankle got extremely sore after 35mins so walked the last bit home.:o Dammit...running is soooo enjoyable if it wasnt for all the aches and pains..and by God that wind out there was vicious today.

    Foamrolling is on the cards later:o Santa got me a rumble roller...why, I do not know!

    Santy got me a rumble roller as well. Did you get the blue one? Bloody sore on the back!


  • Registered Users Posts: 73 ✭✭Mooo


    give me a heads up when youre thinking of a triathalon changeover :)

    am planning to do gaelforce next year. oh the fear!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Santy got me a rumble roller as well. Did you get the blue one? Bloody sore on the back!

    Yup, a blue one...but..I...eh...have yet to use it! My squishy white foam roller causes enough pain as is!!
    give me a heads up when youre thinking of a triathalon changeover smile.gif

    am planning to do gaelforce next year. oh the fear!
    Im gonna spend some time getting better at swimming over the summer..so a triathalon will definitely be on the cards!! Swimming is the only thing holding me back tbh.

    Gaelforce? Wow, just looked it up..have to admit it looks like great craic altogether! How's the rowing going for ya?


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL




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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak



    Okay....:confused::confused:


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 28th December-C1
    Weight-56.3kg...wahoo, water be gone!:D

    Spin Bike-20 mins

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs

    Con Block-Sprints
    50m sprints, every 30 sec
    10mins...incredible slow today:o~10 sec a sprint

    Work Block 1 - 15mins
    5 e/s DB Lunges 12.5kg
    10 DB Curl and Press 5kg
    11 rounds in 15mins....wahoo, up a round and my arms werent even killing me:)

    Con BLock-Sprints
    50m sprints, every 30 sec
    10mins

    Work Block 2 - 15mins
    Barbell Complex-30kg..upped the weight here
    Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
    16rounds in 15mins...

    Could possibly go faster, just rested between reps cos I didnt want to kill my self with the pushpress-backsquat transition..wanted to make sure my arms were rested before trying each time:o...probably daft..but hey:)

    Con Block - Sprints
    50m sprints, every 30 sec
    10mins..was pretty tired near the end of this

    Neutral Grip Pull ups
    Red band 7 sets of 5..just to grease the groove

    Stretching:)

    I'm very tempted to add in an extra conditioning session this week and next..just whilst I'm on hols..or to just add in extra steady state stuff to get rid of the Xmas fatness.....

    I'll update the food later:)


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    I'll be back up in Dublin next week if you want someone to do a conditioning session with.
    I'll go up to you. Would like to check out Morton.


  • Registered Users Posts: 73 ✭✭Mooo




    its the sock on her arm thats weighing her down....

    gaelforce looks like heaps of fun, espec because i dont want to do the swimming part!
    best website for comps http://www.irishtriathlon.com/


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    I'll be back up in Dublin next week if you want someone to do a conditioning session with.
    I'll go up to you. Would like to check out Morton.

    Ahhh now, I'd only end up running ya into the ground:P I'm attempting to turn myself back into my original conditioning machine-ness!!:D

    Thursday 29th December
    Weight-55.7kg :)Still moving in the right direction

    Cant squat on Saturday as the gym will be closed so need to do that tomorrow. Decided to leave off the conditioning today as I'm quite sore-triceps, back and ass. I'll condition in Northwood on Sat instead.

    Loads of foamrolling

    X-trainer-20mins

    Bike-20mins

    Stretching

    Wasnt feeling the may west so left it at that.


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    gymfreak wrote: »
    Ahhh now, I'd only end up running ya into the ground:P I'm attempting to turn myself back into my original conditioning machine-ness!!:D

    Is that a yes or a no? :-)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Is that a yes or a no? :-)

    Have you not still got that gimpy knee?:D:P

    Reason I'm asking is cos I'm trying to be UBER good at the moment, diet and training wise so I'd wanna stick to the conditioning Will gave me to do.

    You know me, I like structure...any deviations and I'm a lost cause:P

    But sure, if ya fancy doing one of my sessions with me, absolutely!!


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    We will have a 2011 review and make a new plan for 2012.


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Sound, sure I'll do a Heff Special Conditioning Session with you at some stage next week.

    Did 250m rowing intervals x 10 today
    Two 10' con blocks
    & worked up to 80kg for 5 sets of front squats.

    Knee is sore all the time but the leg hasn't fallen off yet!


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Sound, sure I'll do a Heff Special Conditioning Session with you at some stage next week.

    Did 250m rowing intervals x 10 today
    Two 10' con blocks
    & worked up to 80kg for 5 sets of front squats.

    Knee is sore all the time but the leg hasn't fallen off yet!


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    We will have a 2011 review and make a new plan for 2012.

    :)
    Excellent!

    Excitement..can't help it!:)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 30th December
    Weight-55.8kg

    Spin Bike-20mins

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs
    x2

    Squats
    20kg x 8
    20kg x 8
    40kg x 5
    55kg x 3..these were hard
    65kg...was supposed to do these for 6 x 6 today but I knew it wasnt going to happen.It wasnt like it felt tough, head was away with the fairies and body was just too tired.

    Thinking back, I could probably nearly completely put this down to the fact that I've been dieting last few days. Worse still, been trying to keep my protein high so was trying to drink protein drinks...don't think my body likes them..at all..ended up puking yesterday afternoon and again this afternoon and then not wanting to eat...so kcals were ending up ~800 or so. So basically a ridiculously ridiculously low amount of kcals..obviously I was gonna be ****.

    So..lesson learnt, get kcal back up to 1200-1400, skip the protein drinks and eat more meat, fish and eggs. Simple:)

    Pull Ups
    10 sets of 3:) Getting back on track!

    Bench
    20kg x 8
    25kg x 8
    30kg x 3
    35kg x 3
    39kg x 6...was trying for 8's
    39kg x 6
    39kg x 5 + a pinning

    Deadlift
    60kg x 5
    65kg x 1
    70kg x 1
    75kg x 1
    80kg x 1
    85kg x 1
    90kg x 1..chuffed they're looking prettier:)
    90kg x 1
    90kg x 1
    90kg x 1
    90kg x 1..reverted back to my old way
    90kg x 1

    Hanging Leg Raises
    5 x 10

    DB Side Bends
    22.5kg x 10/10
    22.5kg x 10/10
    22.5kg x 10/10
    22.5kg x 10/10
    22.5kg x 10/10

    Bicep Curls
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10

    Hanley did my fats for me today just so I'd know exactly where I'm standing...and yup..could of pretty much guessed the results...up a colossal amount since before the comp in November...so motivation to train is at an all time high:)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 31st December-C1

    Weight: 55.2kg
    There is a wee chance that it isnt the protein drinks making me sick..think I may have got a bug or something cos was feeling nauseous again this morning:(

    Waited a few hours..wanted to go train instead of eating for the day...so tried a bit of con and was just gonna see how it went. Started feeling great half way through:)

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps....smashed my leg off the bar AGAIN today...OUCH!!!!!!
    Scap push ups
    Leg swings
    YTWs
    x2


    Con Block-10mins
    Rower
    1km warm up
    200m row/45 sec rest
    1.47.8
    2. 48.8
    3. 49.5
    4. 48.6
    5. 48.8

    Work Block 1-15mins
    5 Goblet Squat 27.5kg
    10 DB Pushups rows 7.5kg
    10 rounds in 14.50mins...same:) Chuffed cos I really wasnt feeling great so didn't think I'd be up to much

    Con Block-10mins
    1km easy row
    200m row/ 45sec rest
    1.48.1
    2.49.3
    3.48.8
    4.48.4
    5.49.7....my legs were sore

    Work Block-15mins
    10m Bounding
    10m Catapillar Walks-I actually can't do a full 10m without having to stand up and shake out my legs...poor hamstrings
    12 rounds in 15mins

    Con Block-10mins
    1km easy row

    ....gym closed. I owe myself 1 Con Block!!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday - 3rd January

    Weight-....eeeeeeeeem, yeh...the weekend happened

    Euuuugh, things have really been all over the place lately, started dieting last week, then I started feeling unwell alot..eating and training took a nosedive and I'm still not feeling the may west:( I've a funny feeling the sickness is self inflicted though:( from going from eating too much sugar to getting too strict on the diet too soon.

    Attempt number 2 now:) Fngers crossed!!!

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs
    x2

    Squats
    20kg x 8
    20kg x 8
    40kg x 5
    50kg x 3
    65kg x 6..very hard
    65kg x F, F ....dunno what to say:(
    50kg x 3...

    Decided to leave the squats..and came back later
    20kg x 5
    20kg x 5
    40kg x 5
    45kg x 5
    50kg x ...couldn't get the bar placement right on my back..was lobsided..had been in the gym HOURS and was starving so left it....any bit of concentration I had was long gone!


    Bench
    20kg x 12
    25kg x 12
    30kg x 5
    35kg x 5
    43kg x 3
    43kg x 2 + a pinning
    43kg x 2
    43kg x 2
    43kg x 2..tough

    Pullups10 sets of 2....technically I should be able to call them weighted pullups cos of my extra weekend feed?!?!?

    Deadlift
    Had to actually put on football socks today cos on the mess my legs are in!
    60kg x 5
    65kg x 5
    65kg x 5
    70kg x 5
    75kg x 3
    75kg x 3
    75kg x 3



    Stiff Leg Deadlift..bar on the ground
    60kg x 12
    60kg x 12
    60kg x 12
    60kg x 12
    60kg x 12
    I'll up the weight next day

    Overhand BB holds
    69kg x 30sec
    69kg x 30sec
    71kg x 30sec


    Not sure what's going on with the squatting, think we'll probably have to back off a little and maybe try the ending 2week cycle over again...just haven't been feeling great lately..dammit!


  • Registered Users Posts: 771 ✭✭✭Red Cortina


    Hope you feel better soon:)


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    You sound like you need a holiday :)


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Sure look at the amount of volume your doing on the three competition lifts, the extra con sessions, calorie restriction, ****ing about with hockey balls..

    tis hardly rocket science.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Sure look at the amount of volume your doing on the three competition lifts, the extra con sessions, calorie restriction, ****ing about with hockey balls..

    tis hardly rocket science.

    If she listens to you two bozos after me moaning the same for the last month I'll kill her if she doesn't kill herself thru volume first.


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Needs more pizza me thinks..


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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    needs more rest days


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Needs more pizza me thinks..

    ...doubtful after the xmas she probably had scoffing choc!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sure look at the amount of volume your doing on the three competition lifts, the extra con sessions, calorie restriction, ****ing about with hockey balls..

    tis hardly rocket science.
    Whoops.:o

    When you put it like that...point well and truely taken.:o
    needs more rest days
    BUT...in fairness I've trained no more than 4 times a week the last 3 weeks?!?! And everything still was to some degree of ****ness
    doubtful after the xmas she probably had scoffing choc!
    That's another whoops.


    Okay...there is a sliight possibility I might be seeing sense. Let's just clarify...2 strength and 2 conditioning a week is presumeably fine.

    And the hockey..really?...I dont do much so I'm not tiring myself out??

    But points well made..new year and all that...could possibly be the end to some of my stupidity:)


  • Registered Users, Registered Users 2 Posts: 2,851 ✭✭✭Glowing


    Just to share my experiences Gymfreak (may or may not help)- if I go over 2 strength and 2 condition sessions, generally I start to feel like crap. Took a bit of trial and effor to figure that out! The *one* time I obviously overtrained prior to taking a holiday, I felt nauseous and had a headache for about 3 days. Completely lost my appetite too which is UNHEARD of for me!

    I know everyone is different and generally you seem to be able to handle a much bigger volume of training than me (and much heavier!) - but just the symptoms seem to be similar enough. I don't know how you do all that training on a calorie deficit to begin with :-O

    Why don't you give yourself a week off training (not even the diet part, just the training) and re-asses how you feel then?


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    **I feel like there has been a mini-intervention**:D

    All the points that people have made have been well and truely taken on board(except Drifter's). I've already had a chat with Will and Hanley about it so things are ready to be put back into order.

    Think I was just finding it hard to understand the concept of a bit of rest and recovery; I've always done some sort of activity 6/7days a week for yeeeeears and then was able to punch through 6 sessions a week for most of this year but looks like things have finally caught up on me and a step back is definitely in order:)


    Wednesday 4th January-C2
    Con Block-Sled push
    20 m Sled push +10kg
    10 up and back in 10mins ...same
    Legs were fairly jelly-ish after

    Work Block 1 - 15mins
    5 e/s DB Lunges 12.5kg
    10 DB Curl and Press 5kg
    11 rounds in 15mins...same

    Con Block - 10mins
    20 m Sled push +10kg
    9 up and backs in 10mins:( I wanted 10 but was really outta breathe and sore at the 2min mark

    Work Block 2 - 15mins
    Barbell Complex-33kg..upped the weight here
    Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
    15 rounds in 15.20mins..starting to get a bit more confident at this one and really liking it cos its putting me under a bit of pressure confidence wise. Might up the weight a teeny bit again next day

    Con Block - 10mins
    20 m Sled push +10kg
    9 up and backs in 10.30mins ....shoulders were just burning


    Red Band Pullups
    10, 8, 9, 6, 8

    Stretched and foamrolled glutes and hamstrings.

    I enjoyed that session:) I like getting pushed outta my comfort zone a bit and the sled and the barbell complex do that.


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    my point was for the amount of training you need more kcals....or for the kcals your on less training...but hey...i know nothing anyways so ignore me


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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    And so the solution is?

    You could do worse than to do one strength & one con session next week, with 1 30 min walk if you get bored & 2-3 20-30 minute sessions on your foam rolling & stretching.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    And so the solution is?

    You could do worse than to do one strength & one con session next week, with 1 30 min walk if you get bored & 2-3 20-30 minute sessions on your foam rolling & stretching.

    She could do worse, but she could do a hell of a lot better too. I don’t think you get the psychology of what’s going on. It’s the first time she’s ever not been able to recover because she’s now working at a level where that can’t occur. And she’s not just training to train anymore, there’s specific goals and chasing them leads to a much higher systemic stress level.

    Doing something differently for a week won’t make a single bit of difference. A much more integrated and almost entirely new approach to how she approaches training is what’s needed.

    Completely reassessing why she trains, how she trains, the demands it places on her and what she needs to do to work within recuperative abilities are what she’s going to have to do. Both myself and will have said multiple times for her to back off a bit to recover, but she always comes back training harder afterwards, which just puts her further into the hole. I think everyone involved is starting to cop on as to why it’s all going tits up tho. It’s not just a case of too little recovery.

    It’s volume, it’s intensity, it’s kcal levels, it’s emotional stress (training and real life), it's sleep (I know for a fact her sleeping patterns are completely f*cked), and it's whole host of other factors. But, if ya don’t know someone then you can’t really judge how that stuff’s effecting them and while everyone obviously has her best interest at heart (and some appear just to want to jump on the bandwagon), "resting" won’t fix anything long term and this problem would only be discussed again in 3 months time.

    EDIT: ...that's a reworded version of an email I sent her which she asked me to post here


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Yup. I think Hanley fairly hit the nail on the head in his post.:)

    I AM going to step back completely and do what I'm told without adding in anything.

    I think I'm going to give up on the hockey too for the next while and just train the way I like to train doing the strength stuff and the con stuff and just stick to the volume that I'm told.

    I doubt I'll do any competing this side of the Summer, I do still want to compete and will compete but I just wanna get back into the groove of training cos I enjoy it rather than training for a competition as I end up getting a wee bit stressed over it. I don't think I gave myself enough 'downtime' in between the last two competitions so I'm pretty happy to do that now.

    I'm going to see if I can finish out Hanley's squat cycle cos it annoys me hugely not finish things..but we've already decided that if I amn't feeling it next day then we're just gonna kill it. There's no point if I'm just not in the groove.

    Will has said that he'll have a program in place for me in the coming weeks so I'll get onto that when it's done:)

    I'm actually pretty happy to be chilling a bit:)
    ********PLEASE remind me I said that if I start messing again:D:D...I just forget!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 7th January
    Weight-54.9kg


    Spin Bike-10mins

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs
    x2

    Squats......Third time (semi) lucky
    20kg x 8
    20kg x 8
    35kg x 5
    50kg x 3
    Supposed to be 65kg 6 x 6
    65kg x 6
    65kg x 6
    65kg x 6
    65kg x 6...forgot to wear wraps for this set..realised mid-way through
    65kg x 3..and then the bar rolled..couldnt balance so let it down.
    65kg x 1..and then...fail!

    Pull Ups
    Damn pullups. Arms were just wrecked
    3, 3, 3, 2, 2, 2, 2, 2, 2, 2

    Bench
    20kg x 12
    25kg x 12
    39kg x 8..tough
    39kg x 7 and a pinning
    39kg x 6

    Deadlift
    I left the deadlift to last as there were no free platforms so was pretty tired doing it
    60kg x 5
    60kg x 5
    65kg x 5
    70kg x 5
    70kg x 5.didn't go any higher cos I could feel I wasn't in the right position.

    Hanging Leg Raises
    5 x 10

    DB Side Bends
    22.5kg x 10/10
    22.5kg x 10/10
    25kg x 10/10
    25kg x 10/10
    25kg x 10/10

    Bicep Curls
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 8th January-C1

    Weight: 54.8kg:)

    Northwood again today

    Mobility
    Squat rack in use so changed the warm up a tad
    Reverse Lunges
    Scap push ups
    Leg swings
    YTWs 2.5kg
    Sumo Squats
    Groin Rotations...and iccck horrible bone grinding noises on both sides
    x3


    Con Block-10mins
    Bike-Level 7
    Did it at a constant-ish pace for first 7mins then went hell for leather after that
    4.82km in 10mins

    Work Block 1-15mins
    5 Goblet Squat 27.5kg
    10 DB Pushups rows 7.5kg
    11 rounds in 15.03mins...up 1 round:)wasn't expecting that
    Max HR 215 Av 187..I swear its those DB pushup rows that do that to my HR

    Con Block-10mins
    Bike-Level 7
    Yeh..that whole hurting my hip/glute the other day came back to plague me. Did 5mins..then it started hurting so stopped and stretched..kinda checked how it felt and did next 5mins
    4.76km in 10mins
    Max HR 199 Av 183

    Work Block-15mins
    10m Bounding
    10m Catapillar Walks
    10 random rounds in 15mins..wasnt paying attention properly cos I was minding my hip..so this block was all over the place..did 20m of each in places..10m other times, just got myself muddled:D
    Max HR 205 Av HR 173


    Con Block
    Didn't go back to the bike just in case it annoyed my hip
    1km easy row
    200m/ 45sec rest
    1. 50.6
    2. 49.2
    3. 50.1
    4. 50.5
    5. 49.8
    Didn't push it..was being semi-careful
    Max HR 182 Av 164

    Good session:) I'll take 2mo and maybe tuesday off


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  • Closed Accounts Posts: 3,144 ✭✭✭Parsley


    gymfreak wrote: »
    Okay...there is a sliight possibility I might be seeing sense. Let's just clarify...2 strength and 2 conditioning a week is presumeably fine.

    maybe if your strength sessions weren't so full of volume, keep them to real hard strength sessions - minimal volume, lots of breaks etc... don't go mad on assisstance

    and the conditioning sessions you're doing 5 or 6 blocks a session.. would 2 or 3 not be as effective if you're working flat out?


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Parsley wrote: »
    maybe if your strength sessions weren't so full of volume, keep them to real hard strength sessions - minimal volume, lots of breaks etc... don't go mad on assisstance

    and the conditioning sessions you're doing 5 or 6 blocks a session.. would 2 or 3 not be as effective if you're working flat out?

    Hey, :)

    I think one of the main problems was with me running from one competition cycle to the next and then onto the next without really taking it handy for a while. So that'll probably be the plan for the next while or so, to just keep tapping away at the strength stuff without pushing too hard.

    As for the conditioning I'd feel awfully cheated if I was only doing con twice a week and only doing half a session each time!! I like the structure of what I'm doing..but if I'm told otherwise then I'll change it.

    The plan for the moment is to finish off THS cycle, then test and then a new plan of action is falling into place after that..maybe next week or the week after.

    Thanks for the advice, it's appreciated:)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday - 1th January
    Was awfully anxious/ nervous about today's session..last one in the strength cycle so reaaaalllly didnt want to mess it up

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs
    x2

    Squats
    20kg x 8
    20kg x 8
    40kg x 5
    50kg x 3
    68kg x 4 (8 sets)
    Whoopppeeee!! Everything felt grand enough today! Wasn't too hard!!:D:D





    Bench
    20kg x 12
    25kg x 12
    30kg x 5
    35kg x 5
    43kg x 3
    43kg x 2
    43kg x 2
    43kg x 2
    43kg x 2
    Yes...my benching sucks

    Pullups
    3, 3, 3, 3, 3, 3, 2, 2, 2, 2

    Deadlift
    Euuuuggggh my happy day was ruined by being told my deadlifts looked wretched:(:( I had noticed over the last session or two that I was doing something different, just couldnt figure out how to fix it.

    60kg x 5
    60kg x 5
    65kg x 5
    65kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    Stupid ugly deadlifts:(

    Stiff Leg Deadlift..bar on the ground
    Was a complete idiot...miscounted the weight on the bar..thought it was 60kg/ 65kg...turns out it wasn't!
    50kg x 12
    55kg x 12
    55kg x 12
    55kg x 12
    55kg x 12


    Overhand BB holds
    71kg x 30sec
    71kg x 30sec
    73kg x 30sec

    Sooooo chuffed I got the squats today! Today wasnt bad but there were definitely days in the cycle were it was REALLY hard..and I had to just suck it up a lot.

    I think I may have a tiny little bit of new found perspective on what I thought training all out was and what it actually is!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Thursday 12th January-C2
    The patience of a saint was needed today, really started to get a tad bit frustrated near the end. There was an electrican in the gym and we kept clashing...when i went to use the indoor, he had his crane thing in the way so people were just running in any ole lane, went i went to use the outdoor he'd turned off the lights..and when i set up on a platform he set up his ladder on it too to fix the roof over me...kept thinking it was a wind up..funnily enough it wasn't!!:pac::pac:

    Con Block-only lasted 5mins
    Plan was carries and walks with TB...loaded it with 80kg
    Completely forgot that seeing as i havent done it in about 9months that Id be **** at it!
    Carries -70kg 10m and sprint 20m..lasted 5mins..but everyone was in every lane so gave up..try again next day, was just too irritating

    Con Block-10mins
    50m sprints
    Every 30sec

    Work Block 1 - 15mins
    5 e/s DB Lunges 12.5kg
    10 DB Curl and Press 5kg
    12 rounds in 15.09 whoop whoop up a round:)
    Might make the db curls and press heavier next time

    Con Block - 10mins
    50m Sprints
    Outdoors, every 30sec
    Was sooo quiet out that a rabbit actually ran across the track in front of me:)So CUTE!!

    Work Block 2 - 15mins
    Barbell Complex-33kg
    Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
    15 rounds in 14.41mins..quicker:)
    I attempted one round with 35kg but it was a bit too much for me to push press, might try it again next day cos I think I was just so wary that I wasn't giving it a good bounce up..like I'm well able for 33kg so I should be able to make a good attempt

    Con Block - 10mins
    Lights out outdoors!!
    1km easy row
    200m/ 45 sec rest
    1. 49.3
    2. 50.4
    3. 49.4
    4. 49.2
    5. 48.0..:o:oI may have been holding back a teeny bit..whoops


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    Looking better.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Sounds like the atmosphere was far from electric anyway.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 14th January-C1

    Conditioning again today, a bitta easy strength tommorrow and testing on Thursday

    Northwood today
    My poor arms have been killing me since last conditioning day! Triceps, biceps and forearms were DOM'D to bits

    Mobility
    Over and Unders
    Hurdle Steps
    Reverse Lunges
    Scap push ups
    Leg swings
    YTWs 2.5kg...these are still hard
    x2

    Con Block-10mins
    Bike-Level 7
    Good constant pace to 6mins and then a few sprints
    4.95km in 10mins...sooooo close to 5k. Don't know where the motivation came from but by God was I trying to get 5

    Work Block 1-15mins
    5 Goblet Squat 27.5kg
    10 DB Pushups rows 7.5kg
    12 rounds in 15.24mins...up 1 roundsmile.gifwasn't expecting that
    Max HR 210 Av 184

    Con Block-10mins
    Bike-Level 7
    Worked really hard at this one too, but started off too hard
    4.93km in 10mins
    Max HR 197 Av 187

    Work Block-15mins
    10m Bounding
    10m Catapillar Walks
    13 rounds in 15mins
    Max HR 180 Av HR 167


    Con Block
    Bike-Level 7-used a different bike for this one
    Good constant pace for first half and tried to do a lot of sprints for second half
    4.85km in 10mins
    Max HR 195 Av 189

    Seriously don't know where today's motivation came from...competitive spirit seems to be back:D


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 15th January
    Weight-54.5kg

    Spin Bike
    -20mins...back to being good and doing my cardio!

    Mobility
    Reverse Lunges
    Cable Face Pulls
    Over and Unders
    Hurdle steps
    Scap push ups
    Leg swings
    YTWs..cant figure out why these are so hard these days
    x2

    Squats
    Supposed to work up to singles at 70kg ahead of testing on Thursday...didnt happen. Funny, cos I felt great..my ole sporadic nature is back it would appear!
    20kg x 8
    20kg x 8
    35kg x 5
    45kg x 3
    50kg x 1
    60kg x 1
    70kg x F
    70kg x F
    60kg x 1 (5 sets)easssssy!

    Pull Ups
    3, 4, 4, 3, 3, 3, 2, 2..the 4's felt grand enough. Going to just try for a few sets of 4 next day

    DB Bench
    Sick of benching...so I switched:D I've finished TSH cycle..so it's allowed
    10kg DBs x 12
    10kg DBs x 12
    15kg DBs x 10
    15kg DBs x 10
    15kg DBs x 10
    15kg DBs x 10
    15kg DBs x 10

    Deadlift
    Horrendous last day..prettier today:)
    60kg x 5
    60kg x 5
    65kg x 5
    65kg x 5
    70kg x 5
    75kg x 5
    75kg x 5
    80kg x 3




    Hanging Leg Raises
    4 x 10

    DB Side Bends
    25kg x 10/10
    25kg x 10/10
    25kg x 10/10
    25kg x 10/10

    Bicep Curls
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10

    Gym is only open for 3hours on a Sunday so had to rush, would of liked to keep playing with the deadlift cos it was looking waaaaaaay nicer than last day


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    It would help if you paid attention to what you were doing you dozey cow. Stop looking around and pay attention to what you are lifting or in this case what you are not lifting i.e the missing 10-15kgs.

    Good luck with testing Miss Piggy.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    It would help if you paid attention to what you were doing you dozey cow. Stop looking around and pay attention to what you are lifting or in this case what you are not lifting i.e the missing 10-15kgs.
    Hey!!
    It's not my fault the gym is full of mirrors...can't help but check myself out :D:D
    Good luck with testing Miss Piggy.
    Eeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeepppppp!!


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