Spontanous Workout Check-In contd.

Here's how most of this week went.

Tues
4 rounds for time:
5 chins w/25 pds
5 dips w/45 pds
5 caber curls w/150
5 burpees
50 jump ropes
Time: 11 min 33 sec

Weds-
A)Zercher squats:225x3, 245x3, 275x3, 295x3, 315x3
ZSs were untimed

B)5 rounds for time:
B1)Hang Clean w/155-10, 8, 6, 4, 2
B2)GHR sit ups-50, 40, 30, 20, 10
Time=13 min 7 seconds

Thursday-
Bench press: 190x5, 220x5, 245x10


Friday-
A1) low hang hammer snatch:45x2, 55x2, 65x2, 75x2, 85x2, 95x2, 105x2, 115x2
A2) inverted rows: bodyweight X 8 sets X 10 reps
A3) dips: bodyweight+75 pds X 8 sets X 5 reps

B)55 minute indoor soccer game. Played ~29 minutes

 

Bench 92.5kg 3x5
Deadlift 120kg 3x5
Squat 130kg 3x5
Pull ups 3x12
Body weight 80kg

Think I'm probably the strongest I've ever been. My goal is to keep strength training to christmas, then focus more on cardio and get in zt least 10 fights next year.

In the long run I want to be able to bench at least 115kg 1rm
Squat 155kg 1rm
Deadlift 190kg 1rm

at a body weight of 77kg. I feel like I'm getting close on my squat and bench press but my deadlift has always been my weakest life, technique always feels awkward.

 

I've heard it can be something to do with bone length and proportions. never looked into to much though.

 

Barbara subbed to 3 rounds:
5 pullups, 20 pushups, 30 situps, 40 squats
2 pullups, 20 pushups, 30 situps, 30 squats
2 pullups, 20 pushups, 30 situps, 30 squats

Should have read the bit where it said to rest 3 minutes between rounds, really

 

Gave myself a punishment set for not following instructions. 6 pullups, 41 pushups, 30 situps, 60 squats. OW!

 

nutter!!

 

It's OK, I have pills for it.
15x snatch @ a puny 40 kg.

 

creatine?


last night played with the bags a bit and done some sparring.

today roadwork and a bit of pad work. nothing exciting.

 

2xsnatch @50kgs. Going up

 

'lumberjack 20'.
5 min warmup run. 6x chest to bar pullups, 5x dumbell overhead squat 12x dumbell swings, 12x deadlifts, 1x 200m run. Had to cut it in half due to a bad cold.

 

***Thinly-veiled excuse to show off new toys alert!***

Playing with the new Farmer's Walk handles today. Only 85kg, as they're new and we're still getting used to them. We bought enough weights to go up to 185kg, so we'll be busy for a while.

[ame="http://www.youtube.com/watch?v=ssUdJWWcpqE"]YouTube - Farmers Walks - Coma[/ame]

[ame="http://www.youtube.com/watch?v=oUkpVq6gli8"]YouTube - Farmers Walks - CosmicFish[/ame]

 

Those things look pretty cool

 

They are. It may not come across well in the video but they have two handles welded on at right-angles. One for a standard grip and the other for thick grip work. We're too cowardly to have attempted the thicker handles yet!

 

It'll have to be done

 

Oh yes! And there will follow, a goodly aching in the forearms for many a day!

 

3x 9 dumbell thruster , 1x towel pullup 3 rounds.

 

Yesterday: Cardio day.

Morining: 25 Mile walk on the hills with 55lb backpack in 3hrs 20mins.

Afternoon: Complexes - Bear Complex - From empty bar up to 60kg
Bloody BB complex alternated with bloody DB complex 3 circuits each.
6 x 3s skipping to finish.

 

Rest day- 45 pushups. and 12 pullups