Apologies to any regular readers on the lack of updates lately. No excuses, have just been lazy. In the mean time I have increased my dumbell bench weight (see preceding entry), increased my squat weight to 90kgx10 and increased my deadlift to 100kgx4. This is somewhat out of proportion but given I have only been weight-training for less than a year I expect these to even out with consistent work with heavy weights.
So I hit the gym today with after a big breakfast with the intention of blasting my way through the 300, just to see if I could do it all.
Here's how it went.
-Having had problems with my elbows since I started training for this, I had taken some time off doing a lot of biceps exercises hoping that, left to it's own devices it would sort itself out.
This was probably a good idea as I have not had any troubles with soreness or anything in that area for a while. However it didn't fair too well for the 50 pull ups I had to do.
The first set was pretty grueling and given it was somewhat a trial run I gave some allowances in terms of range of motion. More on that later.
-Now this sort of bodyweight exercise normally wouldn't have hit me too badly in terms of cardiovascular intensity. I'm putting it down to an abnormally large breakfast (large bowl of porridge, 2 slices of bread with cottage cheese) but I really felt sluggish at this point and considered throwing in the towel halfway through the deadlifts.
Determined not to cave at this early stage, I progressed through the prescribed 50 at a rather slow pace.
I did get through them though.
-Next came the pushups. Despite my feelings throughout the dealifts I somehow managed a set of 25 to begin with. Followed by a set of 15 and a final set of 10.
-Onto the dreaded box jumps. If you've read my posts from this blogs inception you'll know this is where I came loose when I first attempted the 300. Today I could feel my muscles ache, my lungs were burning and my head was swimming, but I was determined to push through the entire workout.
I got through the box jumps. Doing a few sets of 5, a few sets of 7 and a few of 8. I think...
-Any way onto the floor wipers, which I'm sure you're all curious about.
Given the unique nature of the exercise there is no convention as to how to position the barbell initially and how to get rid of it safely.
In a stroke of brilliance I realised that the squat rack/power cage would be perfect. I chucked a mat down and dropped the took away the side bars and tada! Easy way to mount/un-mount the bar.
If you hadn't figured out what I'm talking about, proper floor wipers require a movement of the legs to both plates. This lateral movement discounts using a bench with a press rack. You'd fall off and possibly kill yourself.
I could leave this out, but I think it's worth mentioning that I used 50kg instead of 60kg simply because I'd never done a floor wiper with such a heavy weight. I'm going to try again next week with the proper weights and a more strict technique.
-The kettleball clean and press was done and dusted, although with more difficulty than I've experienced before. Like the floor wipers though I was only able to use a 12kg kettleballs. This was because the gym doesn't actually have 16kg kettleballs. I spoke with the gym owner and he assured my they are on the way. WOO!
-25 pull ups to finish. Dang hard as bro! Got 'em done though.
I estimated the time generously to about 60 minutes. It was probably a bit less than that but until I actually time it.
Til next time
Jubssss
Monday, March 22, 2010
Friday, March 12, 2010
B-b-bam!
So, today was chest day for the second time this week.
Somewhat inspired by my own disappointing performance earlier as well as Ronnie Coleman pressing 200 pounds in each hand (vid below) I was able to increase my dumbell bench to 25kg. I'd hit a massive barrier after reaching 22.5kg months ago and had been frustratingly leaving and progression here off for some reason.
As with all dumbell exercises, increasing the load must be done only with confidence as, in general, dumbells progress in 2.5 kg intervals. This makes for an overall increase of 5kg. For some one looking at increasing resistance every week this is probably a massive leap. My plan is to work this weight for 2 consecutive weeks and only when I can push out 12 reps will I pick up the 27.5kg 'bells.
Here's the clip of Coleman by the way. 90kg in each hand for 11 reps. YEAH BUDDY!
Somewhat inspired by my own disappointing performance earlier as well as Ronnie Coleman pressing 200 pounds in each hand (vid below) I was able to increase my dumbell bench to 25kg. I'd hit a massive barrier after reaching 22.5kg months ago and had been frustratingly leaving and progression here off for some reason.
As with all dumbell exercises, increasing the load must be done only with confidence as, in general, dumbells progress in 2.5 kg intervals. This makes for an overall increase of 5kg. For some one looking at increasing resistance every week this is probably a massive leap. My plan is to work this weight for 2 consecutive weeks and only when I can push out 12 reps will I pick up the 27.5kg 'bells.
Here's the clip of Coleman by the way. 90kg in each hand for 11 reps. YEAH BUDDY!
Tuesday, March 9, 2010
No Excuses
So today's workout went rather disappointingly.
It started with the standard fair of some dynamic and static stretching followed by some chest dips at the parallel bars. I then hit the bench, warm up set of just the bar (20kg) followed by +20kg, +30kg and +40kg.
The first set, as expected, was easy. As was the following 2 sets. I was able to push out 10 reps of 20, 40 and 50kg.
It was when I upped the weight to 60kg that I really felt the weight of it. I managed... 1.
1 pitiful repetition (I'm not sure its even called a repetition if only 1 is completed).
As I stated in an earlier entry, I had even modified my grip width in hopes that it would help.
In an effort to save some of my ego from being crushed under this (small) weight I pushed out 10 barbell lockouts.
I then slumped my way over to the dumbells, determined to salvage my self esteem somehow.
I started with some 12.5kg bells (my initial starting db press when I began free weights) and hit some db bench/ pec fly supersets.
Continued that with 15kg and 17.5kg and finished with a set of 10 db press with 20kg dumbells.
Now, whilst I haven't been keeping any sort of records, I do remember my best lifts. It has been a while since I have done any dumbell bench and at my peak I was doing 22.5kg. It seems rather odd and somewhat disappointing that over the few months I have neglected the dumbells in favour of the glorified barbell bench press that my best lifts have actually decreased.
I have considered the dips being a fairly effective pre-fatiguing exercise and I will attempt another chest session next week, without the dips to start I think
thanks for reading.
eugh
It started with the standard fair of some dynamic and static stretching followed by some chest dips at the parallel bars. I then hit the bench, warm up set of just the bar (20kg) followed by +20kg, +30kg and +40kg.
The first set, as expected, was easy. As was the following 2 sets. I was able to push out 10 reps of 20, 40 and 50kg.
It was when I upped the weight to 60kg that I really felt the weight of it. I managed... 1.
1 pitiful repetition (I'm not sure its even called a repetition if only 1 is completed).
As I stated in an earlier entry, I had even modified my grip width in hopes that it would help.
In an effort to save some of my ego from being crushed under this (small) weight I pushed out 10 barbell lockouts.
I then slumped my way over to the dumbells, determined to salvage my self esteem somehow.
I started with some 12.5kg bells (my initial starting db press when I began free weights) and hit some db bench/ pec fly supersets.
Continued that with 15kg and 17.5kg and finished with a set of 10 db press with 20kg dumbells.
Now, whilst I haven't been keeping any sort of records, I do remember my best lifts. It has been a while since I have done any dumbell bench and at my peak I was doing 22.5kg. It seems rather odd and somewhat disappointing that over the few months I have neglected the dumbells in favour of the glorified barbell bench press that my best lifts have actually decreased.
I have considered the dips being a fairly effective pre-fatiguing exercise and I will attempt another chest session next week, without the dips to start I think
thanks for reading.
eugh
Tuesday, March 2, 2010
Delayed update
So after last week's issues with some triceps pain, narrowed down to recurring tendonitis, I resolved to take a 4 day weekend from training in order to let my body rest and recover. I had been exhibiting signs of over-reaching during my training.
Dizziness, early fatigue and tendon soreness (mostly as above but also my left achilles tendon).
Following these results I headed to the gym Tuesday morning to complete a somewhat reduced intensity chest and triceps workout. While I have, for now, shied away from multiple full body workouts per week, I still hoped to continue my long sets with weights about the middle of abilities.
That was yesterday and, without a doubt, DOMS had well and truly set in. I don't remember feeling this sore since I started training in isolation.
Today I decided was going to be a mega legs day. After reading this article regarding grip width during bench press last night I decided, despite being quite sore, to start the workout with some bench press. Lo and behold the bar went up a fair bit easier and I was able to lower it to my chest without the struggle I had been enduring the last...um 6 months or so.
But onto the legs workout.
After completing a set of full squats and a set of good mornings to warm up my quadriceps and my hamstrings respectively (using only the bar as resistance, 20kg) I proceeded with what I think is a rather monster set of 4x15 squats at 60kg.
The final 5 reps of each set were the most difficult as I imagine this is where the energy sources change.
I then proceeded with two long set of seated leg curls and leg extensions using relatively light weight. From what I have gathered, these two particular exercises put a rather big strain on the knee joins so I opted to fatigue them with longer sets.
I topped this workout with a rather strenuous treadmill session, about 10 minutes alternating in 1 minute rounds between 14-16km/h and 7-8km/h.
Epic I think
adios
ps. if you dig this also check out my buddy dave's personal training blog. he's a bit more knowledgeable than I am...and a few sizes more monstrous ;)
Dizziness, early fatigue and tendon soreness (mostly as above but also my left achilles tendon).
Following these results I headed to the gym Tuesday morning to complete a somewhat reduced intensity chest and triceps workout. While I have, for now, shied away from multiple full body workouts per week, I still hoped to continue my long sets with weights about the middle of abilities.
That was yesterday and, without a doubt, DOMS had well and truly set in. I don't remember feeling this sore since I started training in isolation.
Today I decided was going to be a mega legs day. After reading this article regarding grip width during bench press last night I decided, despite being quite sore, to start the workout with some bench press. Lo and behold the bar went up a fair bit easier and I was able to lower it to my chest without the struggle I had been enduring the last...um 6 months or so.
But onto the legs workout.
After completing a set of full squats and a set of good mornings to warm up my quadriceps and my hamstrings respectively (using only the bar as resistance, 20kg) I proceeded with what I think is a rather monster set of 4x15 squats at 60kg.
The final 5 reps of each set were the most difficult as I imagine this is where the energy sources change.
I then proceeded with two long set of seated leg curls and leg extensions using relatively light weight. From what I have gathered, these two particular exercises put a rather big strain on the knee joins so I opted to fatigue them with longer sets.
I topped this workout with a rather strenuous treadmill session, about 10 minutes alternating in 1 minute rounds between 14-16km/h and 7-8km/h.
Epic I think
adios
ps. if you dig this also check out my buddy dave's personal training blog. he's a bit more knowledgeable than I am...and a few sizes more monstrous ;)
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