Wednesday 01.08.12
Congratulations to Seen Lee who finished 7th for Australia last night in London
A: 3×5 Back Squat
B: 3×8 RDL
C: EMOTM 12 minutes
- 2 HSPU (upside down 10 sec)
- KB Swings (24/16kg)
- 10 Squats
Post loads and notes to comments
Back squats and getting upside down
August 1, 2012 by
A: 3×5 @ 90kg.
B: 3×8 @ 50 (Hammys are very tight might need to hit a few more of these over the next few weeks)
C: Was completing the round in about 40 sec 20 sec rest, hit all HSPU.
D: Back on a modified Whole30 diet 8 weeks of 6 days on 1 day off.
A: warm-up: 70, 110, 150
working: 172.5 x 5 – 2 sets – I didn’t do a 3rd set as my form broke down towards end of 2nd set and felt a lot of strain on lower back
B: 3 x 8 @ 70kg
C: did all HSPU’s – back was pretty tight after 6-8 rounds so didn’t do swings or squats for rounds 9-11
A: 1 x 40, 2 x 40 (failed on 3rd rep in both sets, so dropped down in weight), 2 x 35kg. Very disappointed. Before I went away my 3 x 5 was 47.5kg, disheartening to have to drop down and work at 35kg today. Hurry up and grow back posterior chain!
B: 3 x 8 @ 25kg, ouch.
C: 3 push ups from toes & 14kg KB
whoa, make that 1 @ 40, 2 @ 40, and 2 @ 35, not ‘x’, haha did not do 40 reps. that would be ridiculous!
A: 5×50, 5×70, 3×5 @80KG – pretty sore so not too heavy today (sounds like a joke reading that out loud, then looking above to see what Jamie squats)
B: 3×8 @ 60KG – going to hit 70 next time
C: HS holds, finished each round with about 10s of rest
A. Warmed up on 70kg & 110kg but felt tight in the hips. Rolled out which felt good.
B. 3×8 @ 70kg completed but form was not good on the last few
C. Did at least 7 rounds but hip tightened up again doing KB Swings & squats. DNF
A) 3 x 5 @ 60kg – Worked on getting better technique this week, will try and go up again next week.
B) 3 x 8 @ 50kg – Much more comfortable this week with it.
C) Completed with hand stand holds & 24kg KB swings – Felt back tightening up in the middle but tightened my core during the swings and it felt much better – hand stand holds were very sloppy from round 6 – 10ish… Ouch!
A: worked up to 3 x 5 @52.5kg. Chest kept dropping
B: 3 x 8 @ 40kg
C: Yep… 16kg KB and frog stands. Finished between 45-50 secs each round. Squat form was questionable at times!
A: 65kgs
B: 40kgs
C: stoked I made all but one HSPU to a 20kg bumper. This is huge progress for me.
Hey gang. Sorry to miss todays sesh. Started night shift on the Cotter dam. 4:30pm-5:00am. zzzzzz…….. but the cold and wind chill keep you awake.
Saw Seen Lee lifting last night aroung 3:00a.m.. Watching her snatch technique. Huge effort! (Not sure about the armpits)
Finished the Whole 30 yesterday. Result= Heinex cracked the century.
Back to 98kg. Woohoo. The People’s Champ is back Sean.
Thanks to Coach B&S and the 5:30a.m. crew for kickin the BS out of the lazy lardy that wandered into Adapt 4 months ago. I appreciate the 10kg you have helped me to shed. Especially when I don a weighted vest.
Next goal- Be able to complete all movements (i.e.- muscle ups, pistols, HSPU etc) for minimum 3 reps to standard by end of year.
“Better to fight and fall than live without hope.” – Old Viking Saying -The Erakle
Bloody awesome mate.
A: had a great session BSq’ing with Ben hit 3×5 @ 100 a new PB
B: 3×8 @ 70
C: really enjoyed this one. Kipping HSPU to a 10kg bumper 24kg KB
A 120kg
B 60kg
Lower back really tightened up, so rolled out instead of C, and got some squat tech tips from Becca – time to re-examine technique etc…
A. 1×5 @ 35kg, 2×5 @ 45kg (thanks Bec for lighting a fire under my butt
B. 3 x 8 @ 35kg
C. 12kg KB, I’m over being a frog handstands next time!
A: 3 x 5 @52.5kg.
B: 3 x 8 @ 35kg
C: Contemplated 20kg kettle bell…..very glad I didn’t! 16kg KB and handstand on the wall. Finished between 45-50 secs each round. Hip flexors and quads were burning!!
Kylie and I have committed to Whole 30 for August…..
A: 3×5 @ 120 and 1×4 @120 (failed the 5th). Pretty happy, 120kg is a PB for 3×5.
B: 3×8 @ 75. Felt easy.
C: Rx. No worries.
A. 1×5@65kg but couldn’t get low enough. Took of some weight 2×5 @ 60kg
B. 3×8 @ 45kg
C. I liked this workout
I did hand stand holds and 16kg swings. Finished each round on about 41 or 42. Next time I would like to go heavier on the swings or try the push ups with a bumper.
Off*
A: 1×5 60kg, 1×5 70kg, 1×5 75kg
B: 60kg
C: 24kg KB, 15kg bumper to limit depth.
First time doing hand stands on the wall for a workout.
Got through it within the time
A. 1@45 2@47
B 40kg did 10 first to rounds oops
C handstand hold, 16 kg kettle