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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sun Jan 15, 2012 3:17 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
15/1/2012

Rope skipping, moderate intensity: 20 minutes


Notes: Had to do something... Was fasted (16h ish) so took it easy. Interesting to note how quickly it starts to feel difficult when doing it fasted, even at moderate intensity. Nice to do a nice easy skip though, been ages since I had spare daylight to get the rope out.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sun Jan 15, 2012 4:57 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1202
Location: London
Yeah, it feels pretty cool doing dips with more than half my bodyweight extra. Looking to get to BW pretty soon.

I see the rollouts are giving you grief, what kind of surface are you doing them on? I tend to do mine off the plank I used for the progressions, that way the reps can go a lot smoother rather than the wheel getting stuck in the floor. Also what wheel are you using, a two handed one or two singles?

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Mon Jan 16, 2012 12:12 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
16/1/2012

Strength (max)

Squat: 10 @ 20kg (bar), 7 @ 60kg, 6 @ 90kg, 8 @ 80kg

Chins: 7 @ 25kg, 9 @ 15kg, 10 @ 10kg

Bench: 8 @ 60kg, 4.5 @ 90kg, 8 @ 80kg, 8 @ 75kg
GHR: 4x6

1db C+P: 4 @ 30, 1 @ 40kg


Notes: On fire today. Could and should have got another squat at the max out, but most pleased with the performance on the lower weights - especially chins. Marked 4.5 on my max bench as I had a trace of finger assistance from my spotter. He tried to tell me it was 5 but I wouldn't have it. Snuck in a cheeky extra bit of C+P at the end cos I had time, but was too knackered in truth.

Still LOVE people's faces when they see GHR for the first time. Colin the older fella who runs the gym in the mornings (and used to lift professionally) didn't know what the hell it was, hehehe :D

Have hit upon a new, nice, compact full body routine that works for the week though. Might post it up in a sec.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Mon Jan 16, 2012 12:19 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Something like this:

Monday: Squat, Chins, [Bench, GHR] <---- mini circuit

Weds: Explosive workout

Fri: Deadlift, Chins, [Bench, leg press] <---- mini circuit

Tues/Thurs/Sat/Sun: Conditioning/intervals/rope work and core workouts as and when I can and feel like it. I expect I'll up the conditioning as the weather gets better, it's shit doing it inside or out in the cold, but I like the way things are going atm.


Pros - I like the leg press vs squat and GHR vs deadlift arrangement, especially done as a mini circuit with bench to maximise time.

Cons - when to fit db snatch and C+P in. I love them and don't want to drop them, so it will probably be first before other stuff on Squat/DL days.

Anyway, that's what I've hit upon and it's doing a job atm... even my missus said she liked my new tits.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Jan 17, 2012 7:45 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
17/1/2012

Rest

Feeling yesterday's exertions, bloody freezing, my cold feels a bit worse than yesterday somehow... think it's just coming out. Good night's kip, and then hardcore explosive bizzle tomorrow :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Jan 18, 2012 6:53 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
18/1/2012

Strength (exp)

Glider rollouts: 4x5

2db side snatch @ 25kg: 5x3

2db push press @ 25kg: 5x3

Dead hang fast pull-ups: 4x8
Knee tucks (+12kg vest): 4x10

Behind-back plyo (w/isometric push): 4x8
Lunge jumps (+12kg vest): 4x12

3x [15 V-ups (holding 10kg), 10 side crunches per side (holding 10kg), 10 strong band pallof presses per side with hold on last rep]


Notes: Banging. Ok, my 2db snatches have gone backwards, they were f#cking pants to be honest. But the rest was nice. Best behind-back plyos yet, some really good strong reps in there.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Jan 19, 2012 12:39 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
19/1/2012

3 minutes skipping, max intensity
1 min rest

x6

Notes: Yes.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Jan 19, 2012 3:37 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2725
Location: Australia
Make sure you got some horizontal rowing in there somewhere!

Other than that, keep it up.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Jan 20, 2012 11:59 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
^ Thanks David - very good point. Might sub db rows (which I love) for chins on squat day :)

Meanwhile, 20/1/2012

Strength (max)

Deadlift: 6 @ 70kg, 5 @ 110kg, 3 @ 150kg, 4 @ 135kg

Chins: 7 @ 25kg, 9 @ 15kg, 9 @ 10kg

Bench: 8 @ 60, 4-and-2-3rds @ 90kg, 7-and-2-3rds @ 80kg, 7 @ 75kg
Leg press: 7, 7, 6, 6 @ 125kg


Notes: realised after that I should have done 147.5kg on the deadlift, but I lifted the bastard anyway. Quite pleased with that. My lower back's not happy today but it will be alright. A few things were slightly down on Monday, but some things felt better. Those two bench sets are marked as 'and-2-3rds' because the chap spotting said he did touch the bar but didn't take any weight. So we'll call it that, sod it.

Loving it at the moment, it has to be said. Visually I'm the best I've ever been, feeling strong, though I am keen to make sure my speed/lightness doesn't take too much of a hit. All good though.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sat Jan 21, 2012 3:12 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
21/1/2012

Tabata - 8x 20/10 of the following:

Kneeling db seesaw press (4 intervals at 10lb, 4 at 5lb)

Medium band row

Lunges

Chinnies


Notes: All done at max intensity. Low ceilings in my gf's place, hence kneeling db press. That was killlller. Can't argue with a 16 minute workout like that though!

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