Discussion in 'Training Logs' started by huntingground, Dec 31, 2017.
Only one answer to that mate.
100mg Winny, 20mg Halo preWO.
Bench (chalk, wrist wraps, gumshield from 125).
60/60/102/102/125/125 - no weakness on LHS.
140 * 2 - first one fine, 2nd one lost line and brute forced it up. Shite.
140 * 2 - both decent reps.
140 * 2 - first one was natural, felt beautiful, hard to describe, just flowed out of the body, like a bench rep should be, no issue with LHS, tech must have been perfect too, second rep fine too.
102 * 10 - easy enough, stopped here when I started to push a little, mindful that I didn't lose form on LHS.
The first rep on the 3rd set gives me so much hope. My bench hasn't felt like that for 5 years. Maybe I'll be able to bench fine in 2019. That is the aim. 320SQ/320DL and decent bench.
CGPD to chest - 2 sets of 10, medium weight, focus on form/tempo and squeeze on bottom. Visualisation.
Seated Row (WG) - this is a very wide grip, wider than shoulders, palms facing together, this is the exercise I need for the LHS issue (Teres Major, Teres Minor etc), these muscles were screaming, aching and cramping pretty quickly. Defo keep in. 2 sets of 10.
Nautilus Bicep Curl - 2 sets of 10.
Seated OHP machine - 2 sets of 10.
Tricep OH Extension machine - 2 sets of 10.
Fantastic session, hope springs eternal for bench, Merry Xmas!!
You'll smash it HG. Just keep working on upper back and mobility and it'll pay off. Big bench by end of 2019 inbound!!
Aim : 252.5 * 2r * 6s
All prep great, food unbelievable, 100mg Winny, 50mg Mest and 20mg Halo.
Dead (wrist straps, gumshield, sniff (last set only))
60/100/140/180/220 - tech imperative, using the Brian Shaw method of dropping ass, head up, shoulders back, back tensed and lats flared, boom, feels so powerful, didn't feel 220.
250 * 2r * 6s - first four sets easy, almost too easy and was going to increase the weight, fifth set second rep was tough, little slower, took much more out of me than it should, sixth set first rep fine but second slower again, 95% all out.
The new technique is working great and I feel powerful on deads. Noticeable that my LHS is much weaker than right too. 320 in 2019. Bench Saturday.
Getting in done in here K!
Gnome is suggesting a dead and bench session on 6th.
For me will be 170 5 x 2r bench and 235 x 5 singles deads.
Cool mate, I was scheduled to do bench that day anyway. I'll follow orders but would like to pull 280+, bet he won't allow it though, The Gnome Grinch.
Just hide some 25 plates in amongst the 20s. He will never know haha.
Aim : 140 * 2r * 2s
Even though I have been sleeping 9+hrs a night, I am feeling very sore and battered after deads. Lots of rolling/stretching/routines this morning.
100mg Winny, 20mg Halo preWO. Nortons solo.
Bench (chalk, wrist wraps, gumshield from 125, sniff on 144).
60/60/102/102/125/125/135 - no weakness on LHS, power is good, RHS feels ridiculously powerful.
144 * 2 - Both fast and powerful.
144 * 2 - first one fast and powerful, second very slightly slower on LHS but fine.
Seated Row (WG) and CGPD to chest - I alternated between these two exercises until nothing left, maybe 4 sets of 10 on each, moderate weight, lovely tempo and contraction, no yanking/pulling with biceps, really feel it in upper back/lats and also Teres.
Another decent bench session, one last session (which is bench) on Monday 31st in a crossfit gym in Leicester (long story but I will be doing zero CF of course).
Pleast attempt WOD and film it
Awaiting HG2019 - The road to the perfect muscle up and Burpee
The fookin tit has booked me into a CF session starting at 10:00
Can’t wait to read the CrossFit chronicles.
(You can have that as a freebie )
I was going to say, I don't think having bench is a requirement of a crossfit 'box' - because they aren't a gym.
You'll have to talk the group into doing floor press for reps
Well, I survived, just, the routine was 2 minutes at each station followed by 30s rest. Stations included burpees, bike, rower, sit-ups, macho man, ski machine etc etc. I was cruising until about 30 minutes (I was surprised with myself) but then between 30-40 mins I was struggling like hell, mobility was an issue for some of the exercises too, then binned it at 40 mins. I was doing really well on the board too and was using the heaviest weights. I had to lie on the floor for 10 mins though, FOOKED.
Enjoyed it, lots of rich, fit birds, was tough but surprised myself and the owner by how well I did. I live very healthily now though and would fancy myself to get to a reasonable standard pretty quick if I lost 5st and was consistent. May do that when I pack in this game.
I missed bench though so am searching Leicester for a gym open tomorrow.
I only competed in two comps - GPC Qualifiers in Salisbury where I won my category and GPC British Finals in Clydebank where I won my category. Therefore two comps, two wins and British Champ. That doesn’t really tell the true story of a disappointing year. The first few months were blighted by swelling in quads (put me out of BPU qualifiers), took me a while to work out I am allergic to EO, then I ripped a hammy before GPC qualifiers, training wasn’t great with LHS issues, I did get a 168BP though, then I got manflu in week before Brits. Essentially, immense phaggotry which I will put right in 2019.
Jan 27 09:00 : BPU Qualifier @ Folkestone.
Mar 24 09:00 : GPC-GB London Qualifier @ Genesis Gym (Bulldog).
May 12 09:00 : BPU British Finals.
Aug 18 09:00 : GPC-GB British Finals.
Aim is to win Brits * 2 and hit 800+. Big ask as Simon Norcup may be lifting in GPC and he can hit 840. I am pinning great hope on the osteo helping to fix up my LHS issues too, if so, my total will jump massively.
On a personal level, 2018 has been the best year yet, I landed my dream job and everything else is spot on (family etc).
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