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Alex Burden 12-08-2015 10:50 PM

Re: Its me and it's her (the wife)
Rest day today :D

Alex Burden 12-10-2015 01:14 AM

Re: Its me and it's her (the wife)
Thursday morning, a little tired for some reason... but enough of that... sort of thought up a plan yesterday but didn't really put it in place until after warming up. theme: 21-15-9 was the plan with no idea where it would take me.

Warm up
50 cal row nice and easy no rush
Jog a few lengths of the gym
light stretch and mobility.

Planned - theme 21-15-9
Round 1 EASY (i took this as an extension of my warm up)
21 - Run Lenghs of gym
15 - Air squats
9 - Burpees

Time 3.43

Round 2 Easy+
21 - push press 40kgs/88lbs
15 - T2B
9 - Strait leg lifts

Time 2.04

Round 3 Medium
21 - Box jump 24"
15 - Cleans 40kgs/88lbs
9 - push ups

Time 2.17

Round 4 Hard and messing with my head, a mix of rnd 2+3
21 - Push press 40kgs/88lbs
18 - Box Jumos 24"
15 - T2B
12 - Cleans 40kgs/88lbs
9 - Strait leg lifts
6 - Push ups

Time 5.28

Once i was done with that i thought what the heck, lets do another one to beat the crap out of me today.

Final Round 5
21 - DL (BW 100kgs/220lbs)
15 - Pull ups
9 - OHS 40kgs/88lbs

Time 5.05

Warm down
Stretch and mobility for around 20min

I thought today was good, it was a challenge which it needs to be sometimes. Missing the wife and hoping now that she will be back Monday.

And that was that :D

Alex Burden 12-11-2015 12:52 AM

Re: Its me and it's her (the wife)
I don't know why but it feels like a long week. A little sore here and there but that won't stop me :). Feeling a little tired in my head today, too much thinking and nothing i suppose.

The plan for today was snatch technique and nothing else. With this requiring allot of mental prep i had had no idea how things would go.

Warm up
A slow 50 cal row just to get the heart going.
Stretch and mobility

Snatch technique
From there i warmed up with front, back squats, shoulder presses, OHS, hang snatches all with light weights just to get going.

I could tell my head was not in the right place today, having trouble all morning. I probably only hit 5 or 6 good lifts today in total. A lot of failures today. But that is the way things are sometimes. Its just to come back next week and start over. max lift today was 55kgs.

So after an hour of snatch i just moved on and did some strict ring dips in small sets of 3, maybe 10 sets.

Once done with that i worked on my DU's, maybe did 200 or so. I think i got 12 in a row today at most.

Then i did some stretching and mobility for 15min.

and that was that... not the best end to a week but so be it...

Back Monday with my head on in the right place :D

Warm down

Alex Burden 12-12-2015 12:01 PM

Re: Its me and it's her (the wife)
Rest day - at this moment eating Ben & Jerry's talking it easy

Alex Burden 12-14-2015 02:27 AM

Re: Its me and it's her (the wife)
A very chilly Monday morning but i am happy and not tired at all. The wife is still not 100% and i don't think she will be back this week (in total 3 weeks). Like she said, no rush, better to be 100% than hit the wall again. I do miss her being around in the morning :( because we can give each other **** :D.

So yesterday i sort of had a plan, i was thinking 8-6-4-2 but the idea's wern't there ad this mroning it became 12-9-6-3 but full body workout.

Warm up for 5 rounds, no ruch, get a slight sweat on.
C2 row 10 calories
run 5 lenghts of gym (total=100m)

some stretch and mobility to get the rest of the body going.

Today's plan = 12-9-6-3

Round 1 super light as an extension of the warm up
Push press (just the bar)
Air squats

Round 2
Front squat 40kgs
push ups

Round 3
Hang snatch 30kgs

Round 4
Dead lift 60kgs
KB Swings 20kgs

Round 5 for time just to see what happens - time = 8.50
C&J 50kgs
Box jumps 24"

I thought these 5 rounds were quite good and really went through the whole body. Last round was tough and i could feel the burn, but that is what i expected.

Warm down
15 min DU's training

Stretch and mobility for another 15min

Alex Burden 12-15-2015 01:02 AM

Re: Its me and it's her (the wife)
Tuesday morning, really cold outside -10c... good job the car has an inbuilt engine heater :D.

So pre-planned workout today - snatch technique and nothing else. The aim is to work on small things and hopefully the end result will be better. Working out with a weightlifter today who will help out in small spots.. keeping it simple.

Warm up
5 min on the C2 rower and then stretch and mobility.

Snatch technique
Building up with front and back squats, shoulder presses, OHS, hang snatches and more to get going.

Started off with hang power snatches at 35kgs working on that, trying for that fluid movement and stability at the top, doing tripples from the start down to singles when things started to get better.

Then on to hang squat snatches 40kgs. Watching for hand position at the top, stability in the receiving position but the main focus was the hips and make sure they were active.

Finally full snatches 45-50-55kgs. Only doing singles as if this was a competiton, every lift should count. The important thing was to find that routine to ensure my starting position was exactly the same. This makes it allot easier trying to find the final position in the lift. A-B becomes allot simpler. I hit some really good lifts because the bar just flew up, i could feel my hips actively meet the bar and the bar flew up in an almost perfect line strait up.

So after just over and hour i was pleased with the results and took with me a few really good pointers. Progression is slow ut steady.

Warm down
Did some AB work and then some stretch and mobility.

and that was that

Alex Burden 12-17-2015 04:35 AM

Re: Its me and it's her (the wife)
Rise and shine its Thursday morning :D, i had no idea what i was going to do today when trying to plan yesterday... then i came up with OHS as the focus area. Now when i got to the gym i sort of put a twist to it that you will see below.

Warm up

4min on the C2 rower and then some light wallballs to get the hips going.
Light stretch and mobility but continued with this during the main plan for today.

Plan - OHS with a twist (added squat)
So my plan was to work on my OHS and improve the 43kg/95lbs weight but one of the building blocks is the squat so i thought i would do them both at the same time.

It worked like this, do 1 or more squats and then match that number in OHS with 50% of the squat weight. What this does to me gives me a feeling of the weight being so much lighter when i hit the OHS. Thus with this positive feeling from the start when i put the bar on my shoulders from the rack, thus increasing the chance of hitting the weight successfully. Now i used 1 rack which means there was allot of adding and stripping weights from the bar, but i took this as rest time and time to chill.

Its a mind game and you will be surprised.

First Squat and then hit OHS 50% of weight
Squat 40kg x 4reps
OHS 20kgs x 4reps

Squat 60kg x 4reps
OHS 30kgs x 4reps

Squat 70kg x 3reps
OHS 35kgs x 3reps

Squat 80kg x 2reps
OHS 40kgs x 2reps

Squat 90kg x 2reps
OHS 45kgs x 2reps

Squat 100kg x 1rep
OHS 50kgs x 1rep

Squat 110kg x 1rep
OHS 55kgs x 1rep

Squat 115kg x 1rep
OHS 60kgs x 1rep Fail/ok (jumped to 60kgs)

Squat 120kg x 1rep
OHS 65kgs x 1rep

Squat 125kg/275lbs x 1rep (year best squat is 3 reps for 126kgs/277lbs so i was pleased with this lift)
OHS 70kgs/154lbs x 1rep

Started to get a little tired so i did my final attempt on the OHS only
75kgs/165lbs - fail, no attmpt made again

Final goal - as a measurement to see if i have improved in the OHS at 43kgs/95lbs i did 3 sets of max reps. I have never done more than 14 in a row and then that was tough.
Now due to the earlier lifts 43kgs/95lbs did not feel heavy at all.

set 1 - 19 reps
set 2 - 11 reps lost balance and dropped the damn thing!
set 3 - 20 reps new PR :D

Warm down
Did some core work to build up some strenght and then stretch and mobility.

This was a bloody good day today :)

Alex Burden 12-17-2015 11:52 PM

Re: Its me and it's her (the wife)
Taking the day off today because i just feel like it... :D:D:D:D

back Monday

Alex Burden 12-21-2015 02:04 AM

Re: Its me and it's her (the wife)
You know what?

I am taking today off too.

I am letting all the niggles and sqeeks get better :D

nothing better than unplanned rest.

Alex Burden 12-22-2015 03:04 AM

Re: Its me and it's her (the wife)
Taking a few days off was really good for me. Felt really good this morning and even hit the gym an hour later today. Still no wife yet but she should be back tomorrow. The wife has been suffering from Benign Paroxysmal Positional Vertigo BPPV the past few weeks. This is unknown for many people but you will be surprised how many do actually suffer from it.

So i had sort of plan today but was not sure. Came up with final plan about 10 into my warm up.

Warm up
90 calories on the C2 Rower
20 min of DUs working on the form. Got better with time, but way to much in my head.

So the plan for today 10-9-8 down to 1 but with a little added twist.

Round 1 10-1 alternate between movements, no time limit just do them
Pull ups
Wall balls 9kg/20lbs

Round 2 10-1 with forced rest between sets 1min for 10-9-8-7-6 and then only 30 seconds between sets for the remaining.
Shoulder 2 overhead 43kgs/95lbs

Round 3 10-1 with forced rest 30 seconds between sets
Box jumps 24"

Round 4 10-1 with forced rest 60 seconds between sets
Front squats 60kgs/132lbs

Round 5 10-1 with forced rest 60 seconds between sets
DL - body weight, in my case 100kgs/220lbs

Felt really good today and took almost 2 hours, no rushing between anything and making sure the form was 100% on everything.

Warm down
Stretch and mobility for around 35 minutes today.

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