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Old 05-10-2007, 01:05 PM   #21
Mark Williams
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Oops, forgot, in my workout I started with sme 5x5 squats
1x5 @ 80kg
1x5 @ 100kg
3x5 @ 130kg (286lbs)

Form was very strict and managed the weight well. Up to 132.5kg next week.
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Old 05-12-2007, 04:20 AM   #22
Mark Williams
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Weight - 193lbs

That's more like it!! Was fearing the worst - this week, I only did 2 solid workouts, no squash and no light football practise. Add to this that I ate absolute rubbish last weekend and yesterday my resolve collapsed and succumbed to some really rubbish food (back on the wagon now, just a few things caught up with me yesterday and I'm a bugger for comfort eating!).

So:
15th April - 199.4lbs
22nd April - 196.8lbs (-2.6lbs)
5th May - 194.6 (-2.2lbs/-4.8lbs)
12th May - 193lbs (-1.6lbs/-6.4lbs)

Will do measurements and weight again next Saturday.

Todays plan is to go to the gym later this afternoon and do some light accessory work, a few laps in the pool and then into the hydro pool and sauna to loosen up for our game tomorrow. Going to be a very physical game, there's not a lot of love between us and Manchester - they are strong favourites but win, lose or draw they'll know we were there.
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Old 05-14-2007, 02:43 PM   #23
Mark Williams
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Tied 6-6 with the joint league favourites and we haven't had a winning season in years apparently! Was a moral victory - on a personal note I got more carries and was in on more plays than last 2 games so got a good workout in too. Fitness was fine.

Todays WOD looked like a beast and it was - especially because I have no rings and probably couldn't do a muscle-up without the help of a trampoline anyway!

WOD 070514
15-12-9 Hang Power Cleans @ 60kg (132lbs)
45-36-27 Assisted chins (palms-to) lvl 4
45-36-27 Dips

Time: 28:54

Breakdown
Scaled the weight down as pretty stiff and sore from yesterday - most of the explosion has gone for the time being!
Hang Cleans - First set felt fine, divided into 2 sets, the rest being done in triples, last couple of reps as doubles. Grip was giving out towards the end.
Chins - felt like hitting my biceps hard so did palms-to, quite a narrow grip. Hard work but all reps were full rom.
Dips - quite pleased with this, triceps were sore from yesterday but 1st set managed to squeeze 15 out before pausing, 2nd set got to 12 and 3rd set got to 12.

Diet
day: 2 x apples
post-w.out: 450g extra lean mince, 150g refried beans, 4 tortillas, 2 potato waffles.

Had a major hunger on by the time I finsihed my workout and shouldn't have eaten so much but man it was good!!

Have had little look through the archives and will do some deadlift 5x5 and then have a crack at Barbara tomorrow evening.
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Old 05-15-2007, 01:30 PM   #24
Mark Williams
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aching everywhere today!

My deadlift 5x5 went badly - I seem to suffer from a patetic grip for this and my finger skin isn;t callusing as I hoped, the limiting factor is always the pain in my skin.
1x5 @ 80kg
1x5 @ 100kg
1x4 @ 120kg
1x3 @ 100kg then gave up because hands too sore. May have to succumb and buy some gloves.

Did Barbara
20 pull-ups (unassisted woo woo!)
30 press-ups
40 sit-ups
50 squats
5 rounds for time: 30:48

Breakdown
Deadlifts already covered.
Pretty much every muscle feels fried now but the time is rubbish - mainly because of the chins - I did a surprsing (to me) amount of chins in 1 go on each of the rounds (last round even managed 5 in a row!) but quickly droped to triples and singles. Rest was good, particularly press-us which were easy. Looking forward to obliteratin this time.

Diet
day: 1 square of chocolate (never really felt hungry today, bit of chocolate from a mate)
evening: 1.1lbs lean steak, 4 potato waffles.

Squash has been cacelled tomorrow as opponent is ill, will nip to the gym and do some squats before heading off for light practise (this week will prob just be a run through of the video so more or lessa rest day tomrorow!)
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Old 05-17-2007, 02:30 PM   #25
Mark Williams
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Wednesday - no training, got out of work late and was just video session at football.

Thursday

Squat
1x5 @ 80kg
1x5 @ 100kg
3x5 @ 132.5kg (291.5lbs) - PR

Jammer Extensions
1x3 @ 50kg
1x3 @ 70kg
1x3 @ 80kg
1x3 @ 85kg
1x3 @ 92.5kg
1x3 @ 97.5kg
1x3 @ 102.5kg (225lbs) - PR

Unassisted Chins
2xfailure = 12/7

Breakdown
Going to keep at 132.5kg for squats, form was ok but any heavier and I wouldn't go deep enough. This is my best 5 at the moment.
Jammer Ext - ned to concentrate on the explosion, but still fairly snappy at the last set oday.
Chin - much better, I never used to be able to do more than 2 so a definate improvement.

Diet
day: 1 x apple, 1 x satsuma
night: 1 pizza, 1 bar chocolate, 2 cans 7 up

Bad diet, but had some good news and was celebrating. Back to basics again tomorrow and a good solid met-con I hope.



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Old 05-18-2007, 12:46 PM   #26
Mark Williams
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The bad diet continued today with a free breakfast laid on by the boss.

Decided to do a WOD that I loved/hated in equal measure last time round, the WOD dedicated to SFC Daniel Crabtree. My frst attempt landed a time of 31:54, and a few weeks later did a 27:55. I thought this would give me a good indication of where I am.

Hamemrstrength Bench
1x5 @ 80kg
1x5 @ 90kg
3x5 @ 110kg (242lbs)

Unassisted Chins
1x12
1x6

"Daniel"
50 lvl 4 assisted chins
400m run
45kg Thrusters x 21
800m run
45kg Thrusters x 21
400m run
50 lvl 4 assited chins
Time: 29:50

Breakdown
Bench - forgot I was going to 112.5kg this week - will remember last week, all reps felt solid.
Chins - wasn't sure if I was going to do the Daniel workout as gym was crowded so started doing some chins but then I realised it had quietened down so went for it.
Daniel - timewise it wasn't too bad, relative to my previous attempts, but nowhere near where i want to be. Quite pelased though because I was going to give up halfway through the 800m run but I perservered by telling mysekf I would use this as an early marker to destroy next time round. I walked nearly half of the 800m.
Got a great sweat on though and really felt this so a great way to finish the week.

Diet
day: sausage and bacon sandwich anda cream donut.
evening: 2 potato waffles, 1 chicken breast.

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Old 05-19-2007, 01:08 PM   #27
Mark Williams
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Weighed in today, still at 193lbs - paying the price for my digressions this week! Took some measurements to see how the body composition is coming.

15th April - 199.4lbs
22nd April - 196.8lbs (-2.6lbs)
5th May - 194.6 (-2.2lbs/-4.8lbs)
12th May - 193lbs (-1.6lbs/-6.4lbs)
19th May - 193lbs (0/-6.4lbs)

Measurements
Waist: 38" (-0.5"/-2.25")
Left Arm: 16.5" (0/-.25")
Right Arm: 16.5" (+1/8"/0)
F. Arms: 12.5" (0/0)
Thighs: 27.25" (0/+.25")
Calves: 17.5" (0/0)

In a month I;ve lost 6.3lbs, 2.25" off my waist and arms/thigh measurements have remianed fairly constant so the weight being lost is the right kind of weight. I have just under a month to my holidays and I'm aiming to knock the same amount off in that time.

In terms of diet, I feel comfortable eating as I have been and I have lost fat so will keep the same, although from the end of next week, I will be introducing fish into my diet (get paid next friday, fish is expensive round here!) Will try to cut back on breads and starchy veg, and replace with green veggies and small amt of brown rice.

Feeling good and sore from yesterdays workout.

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