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Old 01-10-2019, 01:46 AM   #871
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and the plan is to take it easier and focus on core.


Warm up
4-500m jog around the gym floor

Tabata - Du/Su

Wife = Su: 41,48,51,52,55,31,50,51 and she tripped a few times
Myself = Du: 28,26,26,30,33,28,28,29 also tripped a few times



Core
Stability Ball 1 arm DB press - 6x8 reps/side
Stability Ball Side Crunch - 4x12 reps
Dip bar Crunch 8x5 reps

All of the above were performed by squeezing the abs first (vacum) and then performing the movements. Concentrate on control, stability and the squeeze.

Med ball sit-ups 4/6kgs - 4x8 reps and i set unbroken for 1min wife; 12 myself 14.



Cool down
General stretch and mobility for 20min.
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Old 01-10-2019, 11:00 AM   #872
Vic McQuaide
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Re: Its me and it's her (the wife)

Way to stay on the accessories.

Cheers
Vic
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Old 01-11-2019, 01:57 AM   #873
Alex Burden
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Re: Its me and it's her (the wife)

Friday , both slept really deep so when the alarm clock rang we were both in that zombie zone, took a good 10min to wake up fully. Apart from that we were both feeling really good.

Plan - focus on quality not quantity



Warm up
Extensive shoulder/lats warm up
Resistance band
barbell press S2O

15min i would say


Quality
Strict HSPU/ Box holds - 10 each

All strict HSPU are singles
Box Holds - 10, 15, 20, 30 seconds

Wife - her box holds were solid and she had excelent body position. 90 degrees and head through her shoulders. She varied her holding time up and down based on how she felt. She was very pleased With how this Went and i was super impressed.

Myself - it was now time for me to test my shoulders again, after the injury back in november i have not really tried them. My emphasis was on my approach to the wall, hand position and body control. I had the advantage that i could rest between reps as i timed the wife on her holds.
First 2 reps my hands were a little close, widened my stance and they felt great. Nice and smooth all the way. On my final round i did 3 singles instead of the 1 rep, they felt great and i felt nothing in my shoulder. very pleased With that, so that was 12 in total and not 10 for today.
Progression - to learn how to kip in the HSPU. I have the strength for them.



Rope climbs/holds - 10 each
We took turns on the rope.

Wife - worked on her holds. Jump, lock in rope and stand. No problem what so ever. She was able to lock the rope in a strong position strait away.

Myself - i am 6 feet tall and once i jump and grab the rope there is not a lot left. I lock in the rope and i can touch the bar at 15 feet. Very fast and smooth.



T2Rings - 5x10 reps each + 1 extra unbroken

Wife - started with K2chest to get the feel of things and check on her shoulder status as the weight at the bottom of the movement puts the most strain on the body. She then proceeded to do T2Rings for as many reps as possible during the rounds. 2 of the rounds she completed the full 10 reps. pleased with that. The wife did notice that T2R are harder and that it got her heart rate up.

Myself - All unbroken, not a problem at all. I used the start to practice for when i will work on my kipping muscle ups. I made sure my hands were in a good position on the rings when i jump up to grip them.

+1 unbroken
i thought it would be good to see what we could do.
Wife - T2rings and K2C - 22 reps
Myself - 12 reps

Wife held on and blew me away. I lost my kip during the middle and started to twist a little for some reason on the rings, so i jumped off instead.



Cool down
Upper body stretch/mibility for 20min

and that was the end to a great week.
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Old Yesterday, 02:15 AM   #874
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and i am feeling 50/50, not sure if i am coming down with a cold. Wife is ok but feeling tired, i snore so i woke her up a few times.. This weekend we went out to our summer house to check the status after the storm 10 days ago. thousands of trees have blown down in the area and 6000 houses still without electricity. We had 10 trees blown over, all 10-15m/30-45ft tall. So we spent 4 hours non stop making them safe and putting branches in piles and sawing everything up into small easy to handle stocks. After we were done we drove home and i was so tired, it took Everything out of me, totally drained of energy. Wife was also tired after all the work and she was a beast pulling all the branches away from my safety zone.

So based on the fact that i think i am coming down with a cold (runny nose) i moved todays plan to another day and the new plan was to keep my heartrate down. No idea how it would go.


Plan - singles



Warm up
Wife hit the rower and did her warm up for squats
I warmed up for squats

light mobility

15min max



New Plan
Find your 1 Rep Max - Squat - 20min clock

Wife - 35x2, 40x2, 45, 50, 55, 57, 59kgs/130lbs = 94% of 1 rep max
Myself - 50, 70, 90, 100, 110, 120, 125kgs/275lbs = 90% of 1 rep max

During the warm up we were not allowed to to go heavy, i went to 50kgs and wife to 35. Clock started and it was time to go. Good solid lifts for both of us. Wife is way stronger than she thinks she is.



5min rest



Find your 1 Rep Max - Squat Clean - 15min clock

Wife - 25, 30, 35, 40, 43, 45kgs/95lbs = New Pr by 2kg/4lbs
Myself - 70, 80, 90, 95, 100, 105kgs/231lbs = 97% of 1 rep max

So rather than front squat it was a good progression to work on speed on the bar from the mat and at the same time simulate the front squat.
Wife did really well and boy does she have a lot left in the tank, at least 5-7kgs easy. I was super pleased with my result, i had a full grip on the bar and so so quick under it where the bar landed perfect in the front rack position, solid squat up.



5min rest 5min added to change shoes.



Find your 1 Rep Max - Deadlift - 15min clock

Wife - 55, 65, 75, 80, 85, 90kgs/198lbs = 97% of 1 rep max
Myself - 120, 140, 150, 160, 165, 170kgs/374lbs = 97% of 1 rep max

Great progression from squat cleans, go in heavyish and go for it. Wife was so solid all the way, driving well with her heels, chest up and back locked in. her goal is 100kgs/220lbs, i think she can hit that soon. I had no expectations today, i thought maybe 155kgs would be the limit but that was easy and i kept going. Very pleased with 170 today, Close to my Pr.


On a whole we both did really well % wise compared to our Pr's. Now considering the wife was tired and i was 50/50 i am looking forward to a perfect day when we are both at the top.

Squat
wife - 94%
Myself - 90%

Squat Clean
wife - 104%
Myself - 97%

Deadlift
wife - 97%
Myself - 97%



Cool down
just cleaned up our mess basically

Then the wife proceeded to go for 1 set unbroken single unders. our youngest boy has challenged her to this and they have 1 week to show their result. Wife Went 323reps.
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Old Today, 01:37 AM   #875
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning. So i am still 50/50 and the wife might also be getting a Cold . This means that we follow the same principle as yesterday, keep the heart rate low. Mondays plan has been pushed forward again as we are taking no risks.

Plan - grip, back


Warm up
very light row for 5min
some pipe work for the shoulders

15min max



Pull ups, strict - 15min - sets of 4 reps
The wife did assisted pull ups, she did really well, slow and controlled throughout.

I used a close V grip from a sitting row with a 2 second pause at the bottom. This was to make it harder at that sticking Point and i was forced to activate my lats more from the start.

The reason for the time cap was to make sure we concentrate on quality. We must have complete 10 rounds each.



Rope climbs/holds 10 each
This morning i had to cut the rope at the gym. The rope was way to long and someone tied a knot at the bottom, the trouble was that the knot was still on the floor so when you decend from the rope there was a massive chance to twist your ankle. So i taped the bottom of the rope real tight and cut the end off about 3 cm/1" from the floor. I never told the owners of the globo either, i just did it and threw the knot in the bin .

So this was all fine with the rope but it made a difference for the wife. The weight of the knot kept the rope in place for her and made it easy for her to lock the rope With her feet, now the knot was gone the rope was loose and flying around. It took her a good 5min or so to re-learn how to lock the rope with her feet again. She was really pleased after that. I told her that you need to overcome change when it happens, take your time, Watch and repeat. After that she did great.



Med Ball G2OS - 20 each
Wife - 22.5kg/50lb
Myself - 40kg/88lbs

The first round of 10 we alternated just to get the feel of things. The final 10 were in sync and did nto take that long to complete.


****addition edit.. forgot these

Farmers walk 1 arm KB OH - 20m lenghts
Wife - 12kg x4, 16kg/35lbs x 6 lengths
Myself - 24kg x 4, 28kg x 2, 32kgs/70lbs x 4

Felt quite easy today, no big problem. OH position was really good and solid


Cool down
stretch for 15min or so.


Not a lot today but the BW movements make it hard. Both pleased With all of it.
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Last edited by Alex Burden : Today at 03:29 AM.
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