andygates Posted June 9, 2013 Author Report Share Posted June 9, 2013 Yesterday was Bulgarian split squats (basically a 1-leg squat with the off-leg stabilised behind you) and speed sumo deadlifts for a change. I don't sumo much past warmup so that was fun). And physio mangles. Today was 90kg, 8x4, which felt weirdly easy. And some barbell hip thrusts, finding the weight - I can do 50kg, but at 40 there's a much more positive glute contraction so that's my starting weight for progression. Need to find a sissy pad. Quote Link to comment
andygates Posted June 10, 2013 Author Report Share Posted June 10, 2013 ...and that's the end of it, 95kg triples, 8 good sets and one 2-rep before sticking. Lawd, that was grindy. Quote Link to comment
andygates Posted June 12, 2013 Author Report Share Posted June 12, 2013 Let there be Cube, round 2. Seeding values of 180 squat, 105 bench and 210 deadlift. Today we open with block pulls 170kg and snatch grip deadlifts 130kg, then interruption! and after work heavy db rows, shrugs, and glute bridges at 45kg. It's nice to pick up some heavy things, but my hands are shredded... Quote Link to comment
andygates Posted June 13, 2013 Author Report Share Posted June 13, 2013 Explosive bench day; did top-half presses instead of floor for convenience, and added in a whole work set at 70kg for that volume. Then utterly noodled my whole shoulder girdle on the accessory stuff so I couldn't work doors and just bumped into them like a 250lb moth. Quote Link to comment
andygates Posted June 16, 2013 Author Report Share Posted June 16, 2013 I think I forgot how to squat. Just horrible form; only the last two reps had anything like hip involvement. Totally cooked my lower back, so the rest of the session was rubbish. Feh. Quote Link to comment
andygates Posted June 17, 2013 Author Report Share Posted June 17, 2013 Hm, I think this is why many Cubers swap the order so it's S, B, DL, BB. Day-after-squat isn't good to do other legzabuildin' stuff. Hayfever took all my spoons anyway, but I'll change the order round thus. Quote Link to comment
andygates Posted June 20, 2013 Author Report Share Posted June 20, 2013 Still all koffkoffDIE. Might cancel next month's meet. Feeling rushed. Quote Link to comment
andygates Posted June 22, 2013 Author Report Share Posted June 22, 2013 That's better! Fitted heavy squat day in between hayfever attacks. It's not pollen, it's Thread and I'm on Pern. Where's my dragon? Quote Link to comment
andygates Posted June 24, 2013 Author Report Share Posted June 24, 2013 Volume bench, lots of incline and close-grip stuff. Noodled my tripes, so no gratuitous extra volume... Quote Link to comment
andygates Posted June 26, 2013 Author Report Share Posted June 26, 2013 Explosive deadlift. Drenched in sweat. Me gusta. Quote Link to comment
andygates Posted June 28, 2013 Author Report Share Posted June 28, 2013 Bodybuilding day, so bench, ohp, glute bridges, full-ROM pushdowns and that was me messed up. 85kg 6x6 for bench, reps PB, +100pts a set which gets the happy dance. Elbows just about to tweak, triceps toast, so no curlz or planky nonsense. Grabbed eight bits of chicken at the rotisserie on the way home. Cave-tengu must feast! Quote Link to comment
andygates Posted June 29, 2013 Author Report Share Posted June 29, 2013 Touched a bicycle. +100 grin, -50 pollen, ALL THE SWEATZ. Quote Link to comment
andygates Posted June 30, 2013 Author Report Share Posted June 30, 2013 Explosive squat day: 100kg 8x3, accelerating punchy so the bar (and sometimes me) jumped; shortish rest periods. Heaviest kb swings, and a bunch of other stuff. It's interesting how different the bell behaves between 40 and 50 kg; at 40 I control it; at 50 it's a two-partner dance. Quote Link to comment
andygates Posted July 2, 2013 Author Report Share Posted July 2, 2013 Heavy bench day, which is a bit weird under Cube and is fairly-heavy lockouts and pause presses, and quite a lot of salad. Time wasn't on my side. Quote Link to comment
andygates Posted July 7, 2013 Author Report Share Posted July 7, 2013 4th was reps deadlifts, totally horrid and botched. Just went for a little bike ride, because I've been watching the Tour and remembering riding up things. Quick weight-check - holy hell, 117kg, time for a cut. Quote Link to comment
andygates Posted July 9, 2013 Author Report Share Posted July 9, 2013 Volume squat day consisted of grumpy reps and silly rivers of sweat, cursing, the sage observation that "one-legged squats are harrowing for a fat f**k" and lots of overheat rests. Did about 2/3 of the planned work, laughed at the idea of a 50-rep death set of anything at this heat. Stupid dead air-con. Quote Link to comment
andygates Posted July 10, 2013 Author Report Share Posted July 10, 2013 Somehow*, I've been using the wrong tab on my Beautiful Spreadsheet. I've spent the last month using last quarter's loads. I was feeling kinda plateauey, that explains why! It's as if a thousand gainz suddenly cried out, and were silenced. ...redo from start. * User error. Feh. Quote Link to comment
andygates Posted July 11, 2013 Author Report Share Posted July 11, 2013 Right, redo from nearly-start. Bench, explosive day, so 65kg short punchy sets (pause, bam, down, repeat) and one-minutes rests for everything. Everything *else* was dicking around with dumbbells and a hundred-rep DEATH SET on the pulldown. Quote Link to comment
Max Power Posted July 11, 2013 Report Share Posted July 11, 2013 It's as if a thousand gainz suddenly cried out, and were silenced. So sad, so very sad... Quote The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too. Race: Fiendish Blue Extension Cord Class: Warrior Links: MFP Battle Log Current Challenge Link to comment
andygates Posted July 14, 2013 Author Report Share Posted July 14, 2013 Tried to get in early to beat the heat and the heat got up early too. Even so, heavy deadlift day, which meant block pulls at 170kg, snatch-grip at 140, and some heavy rows and so on. Everything felt calm and measured and strong, which is how I likes it. Quote Link to comment
andygates Posted July 25, 2013 Author Report Share Posted July 25, 2013 Me and the heat have been at a disagreement. So despite the quiet, I'm switching back to mornings. It leaves the evenings free for the occasional scurry down to the beach Vague plan: get swimming again and carry it on into winter. That Guy in the speedo in the snow? That's the goal. Quote Link to comment
andygates Posted July 26, 2013 Author Report Share Posted July 26, 2013 That's better. Explosive squat morning. Infinite legpress and some very heavy db/kb swings. I do like that 50kg bell. Ego moment! Had the gym to myself and it was STILL SO HOT HEATMAGGEDDON OMG so I pulled my shirt off and mid-swing I look just like an internet Crossfitter in the mirrors. Then I stop moving and revert to type. Quote Link to comment
andygates Posted July 27, 2013 Author Report Share Posted July 27, 2013 Heavy bench. Lily prescribes floor press for that top lockout, but since my sticking point is the chest, I was all about the strict dead-stop full-ROM press. Was cooking with gas, too, ended up with an easy-100 which matches my PR with way less drama. Add a bunch of wavey army stuff and gone. Quote Link to comment
andygates Posted July 30, 2013 Author Report Share Posted July 30, 2013 Bodybuilding day: bench at that sweet spot where I can feel it hitting my pec muscles (60% x 12s), OHP, heavy back extensions, lunges and ze curls. Tried glute-ham raises. Tried and failed? Tried and died. Quote Link to comment
andygates Posted August 1, 2013 Author Report Share Posted August 1, 2013 Can haz bike commute. 22 hot miles. Quote Link to comment
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