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Old 01-15-2018, 02:01 AM   #611
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and i am feeling great a little tired from all of the work we did cleaning up our woods this weekend but on a whole good. As for the wife... she has come down with a bad cold, almost influenza and a really bad throat so she stayed at home today. She is a little ****ed she can't work out. As i told her.. i am going to have fun , just to rub it in a little. I also need to stay out of her way so that i do not catch it... keep my distance.

So the plan for today... allround

Warm up
1km on the rower as usual
PVC pipe work
a general stretch and warm up with everything to come.

I would say 30min all in all.

Allround

5 rounds for time
10 cal row
10 push ups
7 thrusters 43kgs/95lbs
7 pull ups
5 burpees
5 power cleans 43kgs/95lbs

Time - 19:16

I did actualy plan to do each movment EMOM but i threw that idea out of the window. One long workout was allot better but it did burn a little.


rest 5min


5 Rounds for time
30 Du's
10 wallballs 10kgs/22lbs

Time: 6:15

I thought i could do this is under 5min but i really started to feel it after the second round. Tripped up a few times on the du's which did not help. Lungs were on fire after this

If i want to improve my open result i need to put myself through this.

Cool Down
clean up the mess and a good stretch for 25min
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Old 01-16-2018, 01:21 AM   #612
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and really tired! did not sleep that well as we had a storm come in with winds up to 60 miles/hr and at times if felt as if the roof was going to lift off. Wife is still sick and will be at home again.

Now being this tired i did not know if i was going to keep with my plan - a repeat, so i thought i would workout for a while, prepare for it and if i feel up to it i will give it a go.

Warm up
1km on the rower
PVC pipe work
extensive shoulder warm up
and a general all over light stretch


Working out
So to try and get the feel for things i did few things all in all for 45min or so. I mix matched the movements to get the body going all over.

Strict shoulder press from behind neck
4x6 @ 20, 30, 40, 45kgs

Strict front shoulder press
6x5 @ 20, 30, 40, 45, 50, 55kgs

Dead lifts
5x5 @ 20, 40, 60, 70, 80kgs

squats
5x5 @ 20, 40, 60, 70, 80kgs

Power snatches
different rep counts @ 20, 30, 40, 45, 50, 55kgs

Bar muscle ups - a few reps to get the feel of things



Repeat 16.3
The the planned repeat i had for today was 16.3 and right up to the final minute i did not know if i wanted to do it. Then i thought bollocks to that, give it a go and see what happens.


Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75lb/34kgs barbell

Previous result 66 reps
Today's result 55 reps

A bit of a dissapointment and i know why. I have not done any touch n go power snatches for a long time and i should have completed them in sets of 5. Maybe it was a also the fact that i was tired this morning, who knows.


So after this i was a little ****ed and needed to do some tngo snatches.
EMOM 10
5 - Touch n go Power snatches

All of these actually felt really good. I need to work on this over the coming weeks.



Cool Down
30 second intervalls on the rower for 6min
A general stretch for 10min or so.
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Old 01-17-2018, 01:55 AM   #613
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and feeling somewhat better today but my muscles are sore from yesterday. Still no wife, i think she will be out the whole week .

So my plan for today was to take it easy and focus, no stress what so ever.

Warm up
1km on the rower
PVC pipe work
short stretch

and start to warm up with what was to come.

Plan

10 rounds
10 cal AAB
30 Du's using heavy rope

This felt really good and i only messed up 2 rounds of the Du's


1 set unbroken Du's for reps
Using my normal speed rope. I lost count somehwere around 90 reps and kept going on a new count and roughly guessed the amount. I am counting low on this too. The only reason i stopped was my forearms were burning.

New PR 130+ reps (previous 87)



Strict pull up - 1, 2, 3, 4 and so on rest as needed between sets
Completed round 7 + 6reps = total 34reps



Strict HSPU and HS holds
Did a few static holds first and a few negative HSPU. I then did 3 strict HSPU with a break in between each rep.



Cool Down
Stretch for 20min

Not allot of quantity today but the quality was really good.
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Old 01-17-2018, 11:36 AM   #614
Vic McQuaide
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Re: Its me and it's her (the wife)

Nice job on the DU pr!
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Old 01-17-2018, 01:19 PM   #615
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
Nice job on the DU pr!
Cheers Vic, I am pleased with the small gains I am making across the board.

I am hoping it will pay off soon.
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Old 01-18-2018, 01:13 AM   #616
Alex Burden
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Re: Its me and it's her (the wife)

Decided to take an extra rest day today for 2 reasons.

1 - Feeling generally tired and worn out but also sore all over the place.

2 - Slipped in the snow yesterday and joltet my right knee . This was giving me pains last night.

So a little extra rest will do the trick i hope
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Old 01-19-2018, 02:50 AM   #617
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and back in business. feeling a lot better today and not as sore or as tired. I have rested well and filled up on carbs to get that energy going.

Today is about keeping it simple and some strength work.

Warm up
1km on the rower nice and easy without straps
PVC pipe and extensive shoulder warm up.
Some other movement in preperation of what i needed to do.

Strength

Dumbell Bench press - sets of 6reps on each weight
12, 14, 16, 18, 20, 22, 24, 26, 28, 30kgs/66lbs

Dumbell shoulder press (sitting on bench)
12, 16, 20, 24, 28kgs/61.5lbs

these felt really solid today. I only took the weight to 30kg dumbells as they were the heaviest in this part of the gym and i did not want to go and get some heavier ones.


Simple but a pain

EMOM T2B +2reps every minute
2, 4, 6, 8, 10, 12, 9 in total 51reps.

these are tough and somthing i am working on. Shoulders were a little tired from the other work, but on a whole not bad.


EMOM Wall balls +5reps every minute
5, 10, 15, 20, 23 total 73reps

If i had pushed myself at the end i could have finished the round of 25, i should never have dropped it. So i am a little dissapointed in myself there.

Back extensions
8x12 reps

Cool down
4x2min on the rower without straps.

general stretch for 10min

That was that for this week, back Monday with the wife too i hope
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Old 01-22-2018, 02:17 AM   #618
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and today is going to be a good day Wife is back. She is in a fantastic mood and she can't wait to get back in the gym.

Weekend has been good, did a couple of long walks in -8 centigrade which was great.

Since the wife has been off sick the past week we decided she should do her own thing to get back in the game.

Warm up
1km on the rower nice and easy
PVC pipe work
general light stretch to wake the rest of the body up

continue warm up with what was to come.


Doing our own thing today

Wife no time involved, just do it

6 rounds
200m Row
5 wall balls (6kg)
5 sit ups
5 pull ups
5 KB swings (12kg)

After each round increase row by 100m and each movement by 1 rep

Traps - DB Shrugs
2 x 10 @ 10kgs
2 x 10 @ 12 kgs

face pulls 4 x 10 using resistance band

Hip flexor work - 4 x 20 reps

Gluteus movements 4 x 10


Myself

10 rounds EMOM - 20 seconds max cal/40 second rest
Air Assault bike - 10, 10, 11, 10, 9, 10, 9, 8, 10, 10

Oh this really burned today. I was hoping for an average of 10 over the 10min but i was close.


Rest 5min


21-15-9
DB snatch 22.5kgs
Burpees over the dumbell (new standard)

Time: 8.53

I had no idea what to expect but i can tell you this much... it was way harder after the AAB work as my legs already had a pump. The best thing is that i did it. I know i can do this a lot faster, thats for sure.


Rest as needed


For 5 rounds in own time
Wall walk - with 10 second hold at top
SHSPU

Now the first couple of reps were hard but after the wall walks i found the SHSPU a lot easier. 5 reps is a new PR for me.

For 5 rounds in own time
30 DU's with a heavy rope

Cool down
general stretch for 20min or so.

All in all a good day today
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Old 01-23-2018, 02:31 AM   #619
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling quite good, even if we woke up 40min early today. Wife is in a good mood and a little sore after yesterdays workout but that is expected after a week a out.

So today we will be working out togther with focus on slow twitching fibers and pacing.

Slow Twitch Muscle Fibers (Type I)

The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. With consistent endurance training, muscle fibers can develop more and improve their ability to cope with and adapt to the stress of exercise.


Warm up
10min or slow running warm up
light stretch all over just to wake the rest of the body up.


slow twitching fibers
20 min on the treadmill set to a 1 degree angle

Keeping an even pace with small increases in speed throughout the 20min. Increase the speed in a methodical way, small steps at given times and not just randomly.

Wife: 2.63Km in 20min
Speed between 9 and 11km/hr or split times of between 6.30-5.45min/km

Myself: 3.58km in 20min
Speed between 10 and 12.5km/hr or split times of 6min-4.30/km

Both felt this was nice and easy.



3km row for time
Keep within 10 second 500m pace/speed over the total distance

Wife: 14.56 average stroke rate 21/22 with no straps
Myself: 11.59 average stroke rate 22/24 (2min/500m)

Both of us were in the zone and kept our form throughout. Felt really easy today. 3min really slow row afterwards to cool off.



Wife: AAB for 4 rounds 1min on/1min off for cals - average 14-15cals.

Myself: 4 rounds in own time
Wall walk - with 10 second hold at top
SHSPU

They felt really good today and i did not need to rest a lot between the reps. So pleased



Cool down
Stretch for 20min
Some accessory work for the shoulders

Very pleased with today
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Old 01-24-2018, 02:07 AM   #620
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and both of us were tired, not for a bad reason but for the fact that we both slept really well. Both of us were looking forward to today as we both have different goals for today. Seperate workouts today as the wife is still getting into her thing and it is better that she can keep her own pace and go with how she feels.

Warm up
1km row
PVC pipe
Wife then went into an extensive shoulder warm up and i started with my warm up to get ready for my workout.

Wife
Hip flexor work with pilates ball
5x20 reps (10 on each hip)

DB Row on raised bench
1x8 @ 8kgs
2x8 @ 9kgs
2x8 @ 10kgs
2x8 @ 12kgs

Rear delt flyes single arm
1x8 @ 2kgs
3x8 @ 3kgs
2x8 @ 4kgs

Back raises
4x8
5x5 with arm extension

OH KB Farmers walk 1 arm at a time
10 lengths @ 12kg

Myself - Snatch
A really good warm up with squats, OH presses, DL, snatch balance, hang power snatch.

I was really looking forward to today as i had no idea how far i could go and i knew i was going ot really focus. Actually worked out with another guy from the gym who wanted to workout with me... so i said of course .

We filmed 5 lifts each at different weights in total so that we could analyze them in the Iron Path Pro app. As the weight gets heavier your faults in your technique become more visible making it easier to make adjustments and progress.

40kgs x 5
50kgs x F4
55kgs x F4
60kgs x 2
65kgs x 1
70kgs x F1
72kgs/158lbs x 1 (96% of 1RM)

Focus was on routine and quality of lifts. As you can see i did not actually have that many attempts over the 75min i actually lifted. I could only move forward if the actual lift was good. The early failures (F) was basically down to not saving a bad lift at the bottom.

Once the weight moved up to 60kgs i start to concentrate even more and the lifts were solid, 65 was also really good. My failure at 70kgs was so close, i had the damn thing over my head but i was slightly off and could have saved it but didn't. Second attempt so solid all the way through. that lift was the best of the day i think. 72kgs flew up and i sat solid at the bottom, held it 2 seconds and drove it up with ease.

A great lifting day for me today

Cool down
20min stretch for the wife
I stretched for 5 min and talked for 10 with the guy i worked out with

He was really pleased with today and took a lot with him from this session.
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