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Old 06-13-2013, 02:48 AM   #21
Robbie Cuthbert
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Re: Robbie's Workout Log

12/6/13

Was meant to do today's WOD however legs where totally smoked from yesterdays squats, not sure why as the volume wasnt that high, maybe just the 2 new PRs in one day totally drained them

Upper Body Strength

4xmax HSPU 10,10,8,6 rested as needed

4x5 Mill Press @ 55kg - was happy with these, especially after the HSPU, 60kg for 5 shouldnt be too far away

4xmax TTB 10, 9, 7, 6 - seems my grip is what is stopping me here, really need to work on gripping the bar thumbs under

Mucked about with butterfly chins, getting the hang if it, was just battering out **** load of singles so will hopefull be able to string a few together soon
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Old 06-14-2013, 06:15 AM   #22
Robbie Cuthbert
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Re: Robbie's Workout Log

13/6/13

Back Squat: 2x3@ 100kg, 2x4 110kg, 3x3 @120kg, 1x4@90kg
C&J: 3x1@80kg, 3x1@90kg, 3x1 @100kg
Fast Snatch Pulls: 3x2@60kg, 3x2@70, 3x2@80kg

Core
Super Set of: 10 weighted sit ups (15kg) and 10 leg raises (these where done with hands on the jerk blocks supporting body weight - very good)
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Old 06-17-2013, 04:27 AM   #23
Robbie Cuthbert
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Re: Robbie's Workout Log

14/6/13

Running session:
2mins on 1 min off x 4 (2 min rest) x 2

Ran at 14km when on and 9km when off, really need to get hte speed up on them...preseason for the soccer season starts in a couple of weeks so need to get my running capacity up.

No training over the weekend, went to the u23 british weightlifting championship that my club was holding. What a great day...saw a 175kg snatch and a 14 yr old girl snatch 84kg and c&j 105kg!! watch out for her, she'll be awesome!!
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Old 06-18-2013, 02:52 AM   #24
Robbie Cuthbert
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Re: Robbie's Workout Log

17/6/13

Helen
9:40

1st time i have done this and it is just before i head into a phase of longer WODs so will be good to see how my time decreases. Think main thing is to get more volume of chins done.

Some good runners in the box so they went out hard, however i always caught up with unbroken kb swings on all rounds, unbroken chins 1st set 2nd set was 6/4/2 and 3rd was 3/3/3/3

18/6/13

AM Session
Hang snatch x 2 (work up to a 2rm)60, 65,70f,70,75,77kg/170lb

Bench Press3-3-3-3-3-3
70, 75, 80, 85, 90, 95/210lb

(Pause, High Bar) Back Squat (3sec down 1 sec pause then drive up fast)
3-3-3-3-3
105,110,115,120,125/275lbsx5 (felt good on last set so battered out another 2!! was happy with this)
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Old 06-21-2013, 04:37 AM   #25
Robbie Cuthbert
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Re: Robbie's Workout Log

19/6/13
PM Session

Rower
500m: rest 1 min x 51:45, 1:45, 1:43, 1:46, 1:145
3 mins rest
2,000m row for time7:30

Was happy with the times but i was dying after the 2k, it was a slog but glad i got that time
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Old 06-21-2013, 04:47 AM   #26
Robbie Cuthbert
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Re: Robbie's Workout Log

20/6/13 AM Session

Front Squat 3-3-3-3-3 (aiming for a 3rm)
110,115,120,130x2,125kg/275lbs PR!!

Gutted i could get the 130 up, but will try again next week. Happy to make a PR after failing at 130kg
Just bought new rehband knee straps, this was first time squating in them - knees having been feeling it a bit with the volume of squatting recenlty and these neoprene straps should reduce swelling and make the knees move smoother.

Metcon:
30 GTOH 60kg/133lbs (after every 6 reps perform 6 bar jumping burpees)

8:33 Burpees killed me, GTOH where fine, decided to drop each rep to give me some rest, that way i could get straight back on the abr after burpees

PM Session
Power Snatch
3x3 @ 50, 2x2@ 60, 2x2@ 65kg

C&J1x2 @ 70, 1x2@ 80, 1x2@ 90, 4x1 @ 100kg

5x5 @ SLDL80, 90, 100, 100, 100
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Old 06-24-2013, 04:27 AM   #27
Robbie Cuthbert
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Re: Robbie's Workout Log

21/6/13
Running session

Performed this on treadmill.

4x 4mins @ 8.5 MPH 2mins @ 6.5mph

(last set i did 1min @8.5, 1min @9, 1min @9.5, 1min @10)

23/6/13
Picked up our new little puppy!!

A German Shepherd girl called Kayla!!

24/6/13
20 mins of handstand walking and Pull up variation practice.

Then:

Emom 20min
evens: 30s Max wall climbs
odds: 30s pull ups

hands are in pieces!!!!
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Old 07-11-2013, 08:16 AM   #28
Robbie Cuthbert
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Re: Robbie's Workout Log

so...been 2 2 weeks since i updated my log, probably something to do with the new puppy in the house!

Have been training hard, pre-seaon for football (soccer) has started so a lot (and i mean a lot) more running over the past 2 weeks. Sturggle with the 1st couple fo session just due to the fact i spent the summer getting stronger and didnt pay to much attention on fitness.

This weeks training so far.
9/7/13
20 mins EMOM
Squat Clean
Hang Clean
Jerk
-14 @ 90kg/200lbs , 6 @ 80kg/178lbs - went heavy to start with and 11th, 12th,13th and 14th where a struggle so then dropped the weight. Is one that i would like to try again however

10/7/13
Pre-season football training
2hrs of running/repreat sprint/high intensity small sided games/hill sprints

11/7/13
Double Hang Snatch
60kg, 70kg, 75kg, 80kg, 85x1, 85x1, 85x1/187/lbs (missed 2nd over the back) Happy with the 85kg for a single and that i missed it over the back, thats a good miss

Back Squat 20RM
We are doing a 12 week block of establishing a 20RM once a week, but you need to add weight on to what you lifted the previous week. I did 100kg/225lbs last week and 102.5kg today.

Assistance exercises:
100 banded good mornings
100 walking lunges
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Old 07-15-2013, 01:27 AM   #29
Robbie Cuthbert
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Re: Robbie's Workout Log

12/7/13 - Rest Day

13/7/13
Pre-season training (soccer)

About 2hrs of repeat sprint/running/small sided games

14/7/13
I had hoped to get a longer session in this morning but the gym wasnt open until 9am and i had to get to work for an event at 11am.

20min to find a 1rm60kg
80kg
90kg
100kg
110kg
115kg f
115kg/253lbs PR!
117.5kg f

Even though i got a PR the clean felt slow, not heavy though. Was a strange session, but when you come out with a PR its always good.

5 round of 10 HSPU
10 KB Swings 28kg/62lb
(not for time)
Wanted to get some volume through my shoulders and P.Chain quickly. HSPU are coming on, managed to go unbroken on all sets with kip with only the last couple being a challenge in each set.
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Old 07-17-2013, 01:18 AM   #30
Robbie Cuthbert
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Re: Robbie's Workout Log

15/7/13 - Rest Day

16/7/13 AM Session

Running session:
4x4min on 2 mins off
1. 4mins @ 14.5kph, 2 mins @ 9kph
2. 4mins @ 14.5kph, 2 mins @ 9kph
3. 2 mins @ 13.5kph, 2mins @ 14.5kph, 2mins @ 9kph
4. 1min @ 13, 1min @ 13.5kph, 1min @ 14, 1min @ 16kph, 2mins at 9kph

Knee was k-taped up and felt ok, felt sick hitting the last set though so started slower and built it up. 1st Pre-season game this sat, still need more running done

PM Session
Build up to a 1rm on:1 Deadlift + 1 Low hang snatch (just off floor)
60, 65, 70, 75, 80kg/176lbs, 85f, 85f, 85kgf the first 2 fails i throw it over the top. My coach then told me to reach up more on pull...done this but then never dropped under quick enough and the bar smacked striaght off my head!!! still sore today!!

Build up to a 3rm OH Squat70, 80, 90 100f, 100f

Have done 100kg before but not today!!

Mucked about with some press ups and HSPU.

Then 4 set of 10 DB Snacth @ 32.5kg/72lbs - not for time just mucking about it
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