27. Back End Of The Week, Thank God!!

Friday 28 August 2015

Today was like any other Friday, end of the working week for me which i enjoy and it means i get to chill this weekend. Or so i thought. The workout for the Friday was good, starting with a nice movement warm up, into 5 x 5 deadlift, followed then by the WOD.

Must admit i am enjoying being back at the gym, weight isn't shifting from me as much as it used too and i keep bouncing between 268 lbs and 271 lbs. I am however noticing my strength and muscle definition getting better. Sam does keep commenting saying she is seeing big changes in my body, i don't seem to see it though. Thinking it might be due to me seeing myself everyday, either way, its nice to hear and understand that my body is now changing for the workouts i am doing. Shoulders and Traps seem to be a little bigger, along with biceps.

Anyway, onto the days workout... this is how it started....

Warm Up

• 500m Row + Mobility
• 10 Muscle Clean x 3
• 10 Good Mornings x 3
• 10 Down Ups x 3

Strength

• Deadlift 5 x 5

WOD

21 - 9 - 15

• Box Overs 20" / 24 "
• Hang Power Cleans 135 lbs Guys / 95 lbs Girls

So the Workout was good, i enjoy the strength work and i hit 255 lbs for the 5 x 5 deadlifts, i did try and up it stupidly to 305 lbs and REALLY struggled. I was happy with the 255 lb and i have never deadlifted before this. I would never advise jumping the weights like i did, it was a silly thing to do and COULD of injured me very easily.

The WOD was tough, the box overs seem to catch me off guard the most and i caught my shins on the box a few times. Didn't hurt but left some funny looking bruises on my shins. The Hang Power Clean i got through at 95 lbs and i seemed to do it rather easily. It think it was JUST the right weight for me to do this type of workout. All in all, a good day.

Saturday 29 August 2015

Well, well, well this is a workout i didnt really want to take part in but i was convinced by the lads and the thought of having a "BRUNCH" after was kind of appealing. Now by BRUNCH i mean Bro-Lunch. Just the guys having something to eat while watching the football.

So the workout for a Saturday is a TEAM workout. 2 x teams of 4 people doing the following....

0 - 20mins (2 min window)

• 200m Row
• 5 Burpees
• 10 Push Ups
• 15 Air Squats

MAX Thrusters until 2 min end.

20-30mins

• 200 calorie Row for 2 rowers between 4 people

30-40mins

• 20 Wall Balls 20 lbs Guys / 14 lbs Girls
• 15 Kettle Bell Swings 24 lbs / 32 lbs
• 10 Should To Overhead 155 lbs / 75 lbs

OK, so i will started with the fact that i almost threw-up when i finished this. I only did one round of the 30-40 minute section and i had to go outside to get air. I won't be doing this again anytime soon, i was thinking of doing it EVERY saturday but with my workout pattern increasing i think it would be better every 2 to 3 weeks to do this. It was a good workout and it really got the heat pumping and the sweat running.

I seriously felt like i was going to die while doing this workout and it made me realise how much i needed to get fit and start making big changes in my life. Yes, my diet isn't always good and i don't always get to workout as much as i would like due to injury. Which brings me onto a closing point about this week, enjoy your workout, eat as healthy as you can, enjoy it and you will want to do it more. I know i do.

26. Beginning Of The Week Is Here!

Monday 24 August 2015

So today is another beginning of a week, and im glad to be back in routine. Looking at the workout though i could start to think differently. This is a gymnastics type of WOD, the skill set is good but it has triggered an OLD injury which i need to be careful with. As i am mainly good at strength it is always going to be beneficial to me. Anyway, on with the details....

Warm Up

• 500m Row

Followed by 3 sets of

• 10 x Push Ups
• 10 x Jumping Ring Dips
• 10 x Strict Press

The Push Ups are exactly what you would expect, jumping ring dips are where you use gymnastic rings at about chest height then jump to straighten your arms and then lower yourself down. Strict press is with  an empty barbell, down to shoulder and then back up above your head with no dip.

Skill Set

5 x

• 30 Seconds Chin Over Bar
• 30 Seconds Ring Support

WOD

10-9-8-7-6-5-4-3-2-1

• STOH 115 lbs / 52kg Men 85 lbs / 38 kg Women
• Hand Release Push Ups
• 20 DU's Between Rounds (60 Singles if couldn't do DU's)

The STOH (Shoulder To Over Head) were scaled down to 75 lbs / 34 kg so I could complete the WOD. I enjoyed the workout but it took me a little longer than i hoped. I was REALLY hoping to get a sub 20 minutes but i finished at 20m 15s. I think that due to me having to also scale the DU's (double unders) to singles it took a LOT longer for me to do them too which padded the time out.

All in all felt good after the workout and felt like i have achieved something with the skill set which I enjoyed but it annoyed me a little triggering an old Tennis Elbow injury. 

Thursday 27 August 2015

I took a break from the gym during the week, if i am honest i can't remember why but i did. I think it was due to my Elbow but don't hold me to that. Anyway, was feeling better from the Monday session and was looking forward to this session. I like sessions where they work on your Tekkers (Technique) because it helps you in the long run get to your target which is more weight. With today this was a skill day, no workout but just skill.

Warm Up

• 500m Row
• 10 Banded Air Squats x 2
• 8 Goblet Half Y x 2
• 8 SOTS Press x 2
• 10 PVC Shoulder Rotations x 2

Part A

• Snatch - NO HIP CONTACT (building to a heavy single)

Part B

• Snatch
• Snatch
• OH Squat

Part B is a complex where you do not drop the bar in between each movement, you do one snatch straight into another and then do an OH Squat as you complete the second snatch. 

Now Part A was extremely weird to do, whenever we have been taught to snatch it has been to keep contact (as much contact) with your body as you bring the weight up. You then push with your legs to make the bar jump up and then you tuck under the bar. This was done to make us learn when to pull the bar and learn the bar path.

With Part A i built up to 65 lbs / 29 kg to get the tekkers and then on Part B I built up to 95 lbs / 43 kg, which again was mainly for the tekkers and i didn't want to push too hard while learning technique.

All in all it was a good session, i enjoyed the complex and i am liking how my technique is coming along.

25. Pro Tips: Mobility

Firstly don't be fooled by the "Pro Tip" name in the title, its just a form of saying here is a tip, nothing to do with being pro :)

Anyway, Mobility. Mobility is key and Chris put together a couple of videos for the LC (Lifting Club) and i thought i would share them with his permission to help others training or just in general need for some mobility help.

I will list the video link with title and put a list of what is in the video for you, this way you don't have to guess and click it if you don't need it. Click on the Ankles, Squat or Overhead to be taken to the video for that section.

Ankles

• Plate Stretch - 20 Seconds Each Leg x 2
• Box KB Stretch - 20 Seconds Each Leg x 2
• Bar Stretch - 20 Seconds Each Leg x 2

Squat

• Rolling - As much as needed up to 5 minutes pre-workout
• Banded Air Squat - 10 squats each leg x 2
• Banded Hip Stretch - 20 Seconds each leg x 2
• Goblet Half-Y – 8 each arm x 2
• Banded Hamstring Stretch – 10 each leg x 2
• Box Hip Stretch – 30 seconds each leg x 2 Post Workout
• KB Hip Stretch – 30 seconds each leg x 2 Post Workout

Overhead

• Box Shoulder Stretch – 20 seconds x 2
• Ball Scap Smash – Once in each position on each arm as time as needed to release tension in each position
• Band Shoulder Stretch – 20 seconds each arm x 2
• SOTS Press (Front or Back) – 10 reps x 3 progress to lower squat or heavier bar each set

Hope this helps with anyone who has issues with mobility, i know i will be using these at home as i have a band and a ball to do a lot of these. 

Thanks Chris for the help :)

24. Lifting Club Week 1 (New 8 Week Cycle)

Sunday 23 August 2015

Lifting club is FINALLY here and i won't be able to complete it fully :( I had to go to do something and left just before 1:45pm. With Lifting Club, Chris Gateley (Coach) has come up with a 8 week Snatch Cycle to help improve Mobility, Technique and Strength. This is the order to learn this too, you should always try to improve mobility, then you work on your technique and then the strength will come with good technique.

Lets get into it.

Week 1

• Mobility
• Warm Up
• 3 Position Snatch (Power Position, Hang, Full)
• Full Snatch (Building To Heavy Single)
• Back Squat (5 sets to establish a heavy single 1RM)

Supplemental Work

Mobility

• Choose the area which you feel limits you the most (Ankle, Squat or Overhead) and work on this twice during the week following the session.

With mobility and the warm up we make sure we are loose and ready for the sessions lifting, kinda straight forward.

For the Full Snatch i hit a heavy single of 115 lbs / 52 kg which i did a 1 RM with. I am happy with this, i did try and go for 125 lbs / 56 kg but i failed on this. However, i am happy with the 115 lbs that i hit. It is a nice starting point. 

I was unable to squat today which has annoyed me a little bit because i enjoy squats, it is something i enjoy doing and i seem to be ok at it. My 1 RM i think is about 275 lbs / 124 kg. 

Lifting club posts will in general be quite short, i will try and get some videos for the future and maybe some more pictures.

23. End Of The Week.... About Time!!!

Friday 21 August 2015

Thank GOD the weekend is nearly here. I have had an awful week at work and training has just taken it out of me. I am looking forward to training still which is good, glad it wasn't just a phase. I did a cheeky weigh in on Thursday morning to try and see how much damage i have done with 2 weeks off. I weighed my LEAST YET!!! 268 lbs EXACTLY. I was shocked to say the least, i had been eating "ok" on my break but i hadnt exactly taken care of myself like i should of. Either way i am happy. 

So, The workout. Erm... Lets start with the weather. It was AWFUL, dead heat and no wind. It was humid and felt disgusting. I struggled through this workout for the simple reason of weather. It did hinder me a little and during the WOD i did have to stroll outside to try and get some air. It felt difficult to breathe and i think that and the fact i was out of practice didnt help.

Anyway, the WOD happened as follows...

Warm Up

• 1000m Row

Skill Work x 3

• 10 Push Ups
• 10 Hollow Rocks
• 25 V-Sit Ups
• 35 Arch Rocks
• 30 Air Squats

WOD

9-15-21

• Squat Cleans 135 lbs Guys 95 lbs Girls
• HSPU (Hand Stand Push Up)

The skill on this alone was bad enough, i got through 2 whole rounds with scaling the sit-ups and the push ups and then had to cut the remaining 3 exercises in half on the last set due to time. I was struggling through this and the heat wasn't helping AT ALL. The WOD wasn't pleasant at all, the heat was really getting to me and making me gas (out of breath). When this happens i would suggest breaking everything down into manageable portions. Instead of 9 reps do a 5 and 4, instead of 15 do 3 x 5. Have a 10 seconds break in-between each of your portions of the exercise. 

I scaled the HSPU basically because i can't do them and i am took fat. I don't have the strength and i did hands off push ups. You lower down like a normal push up, when your chest touches the floor, remove hands for 1 second and then push back up. 

I enjoyed it in the end when i had time to rest and recover but all in all, a HARD workout with bad weather. 

22. Week Beginning... It's Good To Be Back!!

Monday 17 August 2015

Today is my first day back in training and i was looking forward to it. I took 2 weeks off and i missed going to the gym. I got lazy at home and my diet got lazy too. I couldn't focus properly and i generally didn't feel like my old self, so needless to say, i was looking forward to feeling "better".

So, the workout. Well the workout didn't look TOO hard if i am honest, i knew i would struggle due to the time i had taken off training. 

The WOD was as follows...

Strength work was an overhead squat (OH Squat) working to a heavy 3.

• 10-8-6-3-3-3

WOD - 10 Minute AMRAP (As Many Rounds As Possible)

• 10 Hang Squat Snatch 95 lbs for men / 65 lbs for women
• 10 T2B (Toe To Bar) 
• 10 Down Ups

When looking at this workout you can see why i didn't think it would be that hard but to be honest this killed me. I made a rookie mistake and i forgot to record my numbers, i was generally just excited to be back at the gym and forgot. I know i got 2 rounds of the full rounds completed while i scaled the T2B and did Knees to parallel. 

Lunch and food for the day is the same as always. If it changes i will let you know. I have taken out the sweet potato and i have just started to have chicken with broccoli, personally i love it and i wanted to cut back on the carbs...

Wednesday 19 August 2015

To say i needed a rest from Monday is an understatement. I was goosed. Literally took it out of me, i was ok through the day of the workout but when Tuesday and Wednesday turned up i was still feeling it. Anyway, back to todays workout. Well this was a "Special" one for a "Special" day. Chris (One of the coaches) turned 28 today and we had a workout which was somehow based around "Special" Birthdays. God knows... it was good fun though. 

Todays WOD was....

Warm Up...

• 500m Row
• 30s Band Stretches On Rig
• 15 Glute Activation
• 10 Goblet Squats 20kg for guys / 16kg for girls

Strength

• 3 RM (Rep Max) Front Squat

WOD

3RFT (Rounds For Time) 16 Mins

• 19 Single Arm KB Squat Snatch 16kg guys / 12kg Girls ( I scaled to 8kg)
• 8 Burpee Box Jumps 24" / 20" (Scale to your size)
• 28 Pistols (Single Leg Squat with no weight) ( I scaled to box lowers)
• Remaining Time DU's until end. (Double Unders)

Well on the Front Squat i did a personal best which was 205 lbs / 92kg and i was happy at that. I think i MIGHT of gone too heavy for the WOD later on in the day but i felt good about the squats so i was happy. The WOD on the other hand was disgusting. Just to begin with, when i saw the BURPEES i nearly died, but all in all i put in my best and i think i did ok. I did NOT complete the 3 rounds for time. I did 2 full rounds of my scaled workout and i was happy with it. 

I scaled the weight to 8 kg on the Single Arm Squat Snatch because i just don't have the strength to be able to do 16 kg for the whole exercise, quite a few people scaled this too. I also scaled the Pistols basically because i can't do them. I struggled to do it after trying for a few minutes and thought it would just be better for me to be able to scale them. Again quite a few people did this too. VERY FEW people did these without using a box. 

So on my next post i will post from Friday and Sunday... I hope this format is easier for you to read, i find it easier to keep up with what i am  doing without trying to do it late at night when i am tired. 

21. Had A Break....

I am back.I found it too much trying to do a workout at 9:30am and then going to work, get home at 9:30pm and then trying to do a blog. I decided that a blog once a week was more manageable and i will try and update with everything that i have done throughout that week.

I took 2 weeks off from training and from blogging (maybe a little longer for the blog) because i had my son for the first 2 weeks in August and i wanted to spend some time with him.

Sorry and thank you to those people who kept coming back to check if i had updated the blog. Hopefully this time i will be able to keep on top of what i was doing.