Imma gonna be an Emo

token · 01-02-2016 10:22pm

Sunday 31st January

Was an off day but I was at home doing nothing so worked on a few things. Mainly tuck planche. I could hold it for about two seconds. I need to work on wrist flexibility so I've added some stuff to warmup for that. Will also do PPPU from floor from now on and work on forward lean. Also adding hollow body holds in there to help form on handstands. They can get a bit bendy when I'm tired

This is stuff I should have been doing since the beginning but I didn't want to overwhelm myself with too much stuff starting off

Also need to start working on flexibility for straddle. I can't get into the position to do a straddle L-sit from the floor at all. I want to be able to do a Stalder Press at some stage in the future

Monday 1st February

Handstand
10m

S/S
8,8,8 PPPU
5,4,4 Tuck FL Row + 5-10s hold at the end

S/S
10,8,5 Dips rto at top
4, 3,3 L-Pullup

Pushing strength in particular gave out after some of the stuff I was messing around with yesterday.

token · 03-02-2016 11:25pm

Wednesday 3rd February

Handstand
10m

Power Clean & Power Jerk
3+2
2x3@50kg
2x3@60kg
5x3@72kg

Squat
5x5@90kg

RDL
3x8@70kg

L-Sit
3x15s from floor
+ 3x10 compression

Was fairly flat today possibly coming down with something.

Adding compression work after L-Sits now to help improve them. See cresfert video here @ 1:10'ish

Leaving the straddle version out for awhile and will work on flexibility for that instead

token · 04-02-2016 11:17pm

Thursday 4th February

Football
60m

later..

Handstand
10m

Push Press
3x3@70kg
6,5@50kg press

Pullup
5,5,4@15kg

S/S
5,5,5 PPPU
4,3,3 Tuck FL Row + 2x8 Ring Row

Press & Pullups were alright but ran out of steam then

token · 15-02-2016 10:45pm

Wednesday 10th February

Football
60m

Thursday 11th February

Football
60m

Monday 15th February

S/S
5,4,4 Dips @ 24kg, 2x5 BW rto at top + hold on last rep
3+2 L-Pullup+Pullup, 2x5 Pullup

Handstand
10m

S/S
Diamond Pushup
SA Row @ 28kg
3x8

token wrote: »

Was fairly flat today possibly coming down with something.

Yip was sick for a few days so left it to just football last week. Tonight's session was fairly ****e. Seem I caught the weak as well

token · 18-02-2016 12:01am

Wednesday 17th February

Power Clean & Power Jerk
3x2@70kg

Squat
5x5@90kg

SL RDL
3x8@20kg

L-Sit
3x15s from floor
+ 3x10 compression

Handstand
10m

Half an hour later..

Football
60m

Wanted to do 80kg on PC & J but there was no chalk and the knurling on the bars is gone. 70kg was as high as I could go without losing grip

Playing football twice a week now. Currently Wednesday nights and lunchtime Thursdays

token · 29-02-2016 9:47pm

Monday 29th February

Handstand
10m 14s PB

S/S
5,5,4 Pullup @ 12kg, 2x7BW
5,5,4 Dips @ 24kg, 2x8 BW rto at top + support hold on last rep

S/S
Diamond Pushup
SA Row @ 28kg
2x10

I was on a snowboarding holiday last week for the first time. Shreddin' up the slopes so I was. I managed to not kill myself so that''s always good, well mostly.

A little bit off pace today but not too bad. I should note that the 14s handstand PB involves kicking up near wall first and taking feet away so it's not a true freestanding PB. I figure once I can reliably hold 15s+ holds I won't have an issue kicking into one 100% free standing

I started doing L-Sits at the end but cramped 7 seconds into first hold. Get a lot of quad & core usage snowboarding so I figure that's the reason. Six days on the trot with an average of 5-6hrs a day was tiring enough

Edwardius · 29-02-2016 10:11pm

Moved to Fitness logs because Token was so ronery

token · 29-02-2016 10:16pm

Edwardius wrote: »

Moved to Fitness logs because Token was so ronery

So very ronery. I was talking to myself more than usual

Edwardius · 29-02-2016 11:13pm

Oops

token · 02-03-2016 10:39am

Edwardius wrote: »

Oops

Can a mod move this to fitness logs because Edwardius failed moderator school?

02-03-2016 1:59pm

token · 03-03-2016 12:06am

Most good. I probably should have moved back in here about two years ago

Wednesday 2nd March

Handstand
10m

Power Clean & Power Jerk
3x3+2@70kg

Squat
3@70,75,80kg front
5@90kg back

SL RDL
3x8@20kg

Half an hour later..

Football
60m

I was a bit pressed for time so didn't get everything done

Hanley · 03-03-2016 8:03am

Look whos back

token · 09-03-2016 11:56pm

Hanley wrote: »

Look whos back

There's no washed up and past it training logs so this will have to do

Thursday 3rd March

Football
60m

Wednesday 9th March

Squat
3x5@90kg

RDL
3x8@70kg

S/S
8 Hanging Leg Raises
Handstands
x3

20 minutes later..

Football
60m

Had loads of stuff on the past week so didn't get too many opportunities to train. The main problem is I can only make the gym I am in the moment in the evenings so if I have anything on it's a missed session.

I'm going to try flyefit macken st for a month and see if it suits. It's close to work and I can start work anytime between 7:30 & 10 so there is a lot more training opportunities. I'm guessing it's jammed during peak hours though

token · 12-03-2016 1:56pm

Thursday 10th March

Football
60m

Saturday 12th March

Handstands & Hollow Holds
10m 4s real pb*

Back Lever
3xholds

Pair
Press @ 50kg
Pullup rings w/ false grip
3x5

Pair
Dips rto at top
Pullup
3x8

*starting to do proper free standing HS now. Still kicking up a few feet from the wall but will try stay in the handstand without touching wall first if I can manage it. PB is now a massive 4 seconds :pac:

Back levers have regressed a few progressions. Who knew not doing them in ages would have a negative affect

I've actually been doing pairs rather than supersets the past few months so better start logging accurately I guess

token · 14-03-2016 9:55pm

Monday 14th January

Handstand
Hollow Hold
10m

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

Clean Pull
5x3@100kg

Bulgarian Split Squat
3x6@2x20kg

L-Sits
3x20s from blocks
3x10 compression

token · 15-03-2016 10:22pm

Tuesday 15th March

Pair
Handstand
Lever holds
10m

Bench
3@70kg, 80kg
2x5@70kg

Row
3x5@50kg chest supported

Pair
Dips rto at top
Pullup
3x8 6+2 on last set

Attempted 5x3 on bench but wasn't up to much tonight

token · 18-03-2016 6:23pm

Friday 18th March

Pair
Handstands
Hollow Holds
10m

Pair
3x3 Press @ 55kg + 2x5@50kg
3x3 L-Pullup + 2x5 w/pause at top

Pair
SA Row @ 32kg
PPPU
3x8

Bit 'tired' after paddys day eve & day so did another upper session instead of lower so I wouldn't suffer

token · 19-03-2016 3:05pm

Saturday 19th March

Pair
Handstand
Hollow Hold
10m

Sprints
4x60m every 3rd minute

Squat
3@50,60,70kg front
3x3@80kg
5@60,80,90kg back
3@95kg

Pair
8 RDL @ 75kg
L-sit rto
x3
+3x10 compression

token · 21-03-2016 11:48pm

Monday 21st March

Pair
Dips 10,10,8+2 rto at top
Pullup 7,7,5 false grip on rings

Pair
5 PPPU
8 SA Row @ 28kg
x3

Pair
Handstand
Hollow hold
10m

I was a bit rushed making it to the gym so just going through the motions on this one.

I started with Tuck FL holds instead of rows but it wasn't happening with fatigue from ring false grip pullups. I'm going to do them for my higher rep pullups from now on so I pass the point of just barely being about to do MUs and get to stringing 5 or so together

token · 25-03-2016 10:27pm

Wednesday 23rd March

Football
60m

Thursday 24th March

Football
60m

Friday 25th March

Pair
Handstands
Hollow Holds
10m

Pair
Press @ 55kg
L-Pullup
5x3

Pair
PPPU
Ring Row
3x8

Pair
Curl
Tricep extension
2x15@20kg

token · 26-03-2016 4:00pm

Saturday 26th March

Handstand
Hollow Hold
10m

Sprints
4x50m every 3rd minute

Clean Deadlift
5@60,80kg
3@110kg
5x3@110kg

Bulgarian Split Squat
3x8@2x16kg

Felt like I had a bit of speed again on the sprints which is the first time in ages. Even had a touch of a lactate headache afterwards. They took it out of my legs a bit as well because I found the tail end of the deadlifts & the split squats hard

token · 28-03-2016 3:17pm

Monday 28th March

Pair
5,5,4 Ring Tuck FL Row
5,5,5 PPPU

Pair
Ring Pullup 7,7,6 w/ false grip
Ring Dip 8,8,8 rto at top

Pair
Curl @ 25kg bb
Diamond Pushup
2x10

token · 30-03-2016 11:42pm

Wednesday 30th March

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60, 70kg
3x2+1@80kg failed last jerk

Squat
2x3@50kg front w/pause 3s
3@60
3x3@70kg
5@60,80,90, 95kg back

RDL
3x8@75kg

Pair
Pullup @ 10kg
Press @ 50kg
3x5

20 minutes later..

Football
60m

I was flat on the powercleans and they ended up being maximal doubles. I had planned on doing a few more sets figuring they'd be reasonably handy.

I thought the whole session would be sh*te then but the strength stuff turned out to be alright and the fitness levels were good in football. I did a vertical upperbody pair also because I won't be able to make the gym again until at least Monday. A touch harder after doing lower body first

token · 01-04-2016 10:09am

Thursday 31st March

Football
60m

Fitness levels were decent enough for this also. I usually run out of steam pretty quick when I play after gym+football Wednesday night. I think it's the change of hour and emergence to Spring from Winter. Instant energy.

token · 06-04-2016 11:21pm

Wednesday 6th April

Clean Deadlift
5@60,80kg
3@100kg
3x5@110kg

Split Squat
3x8@50kg front rack

Hanging Leg Raises
3x8

Football
60m

I had two 12hr work days there Mon&Tues so wasn't up for a full session tonight given I had football after. Short & sweet.

token · 08-04-2016 10:37pm

Thursday 7th April

Football
60m

Friday 8th April

Bench
5@40,60kg
3x5@70kg

Row
5@40,50kg
3x5@60kg

Pair
8,8,8 Dips rto at top
8,6,6 Pullup false grip on rings

token · 09-04-2016 2:48pm

Saturday 9th April

Handstand
10m

Sprints
5x40m 2m rest
1x120m 4m rest

Squat
3@50,60 front w/ pause
3x3@70kg
5@60,80,90kg back

Ab Wheel
3x8 from knees

I'd planned more on the squats then was gonna do kettebell swings at the end but I didn't have much juice in legs after last few sessions so called it quits early

token · 11-04-2016 8:25pm

Monday 11th April

Handstand
10m

Pair
5 Pullup false grip on rings
7 Dips rto at top
x5

Pair
5 Archer Pushup
8 Ring Row
x3

L-Sit
3x20s rings
+ 3x8 compression

I was going to do push press but there were no free platforms. They have a new calisthenics area in the gym with a decent place to do MUs now so messed around with those for a bit instead. I got a dodgey 2 in a row before pullup/dips. I think I'll drop the press for a bit and focus on MUs until I can get 5 decent ones in a row

token · 12-04-2016 10:31pm

Tuesday 12th April

Handstand
10m

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
3x3+2@70kg

Clean Deadlift
5@90kg
1@110kg
4x4@115kg

Bulgarian Split Squat
3x8@2x15kg

Handstands were pretty good today. I got a 14 second fake PB but only a 5 second real one

4x4 for all the gainz

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

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

Imma gonna be an Emo

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