The chronicles of Ralph

Ralph Coates · 10-02-2006, 03:45 AM

thought I may as well start a log here, partly for motivation, and partly because I'm an insecure little queen who craves attention.

Background
Have lifted/trained for around 15 years now - since the age 13 when I got the mickey taken out of me by an extremely irritating Auntie for being lazy and ever-so-slightly chubby. Resolved there and then to make her eat her words next time she saw me, and haven't stopped training since. I've not competed in anything, but mostly trained in Thai boxing, wrestling and latterly Vale Tudo until last year when I decided I'd finally had enough of it. Since then I focused mainly on getting stronger - just for the heck of it really.

Goals

My main goal this year is to find some new sports and actually compete in them - I'm thinking along the lines of throwing, weightlifting, and maybe strongman. I've made enquiries about the first two, and have half an eye on some novice competitions in the last one early next year. Before then though, I need to improve my strength and conditioning. Some specific goals are:

1. Squat 220kg
2. Deadlift 230kg
3. Push press 120kg
4. power clean 120kg

I hope to have these done by the end of the year, although the power clean is going to need some serious work - hopefully I'll get some tuition sorted on that this week.

I also want to try and tick off as many of the level IV Werner/crossfit standards as possible. I know some aren't exactly specific to the sports I mention above, but I figure it can't do any harm providing I'm not trying desperately to reduce my 1 mile time a week before a strongman competition.

Template

I'm going to follow a modified ME black box type thing, using a rising bar approach on the ME day, and alternating between Squats, pulls and presses. I will follow the WOD a week or so behind, and will modify to suit as required.

Ralph Coates · 10-02-2006, 03:56 AM

Jump-start this with the past week's training:

26-09-06
Warm up:
3 rounds of
back extensions x 10
sit ups x 10
OH squats x 10
Chins x 6

WOD:
Put 50kg overhead anyhow x 50….. done in 12 mins.... The WOD recommended around 42kg, I should have listened to this.

Extra: 3 sets of thumbless hammer curls

27-09-06 - ME Day squats
warm up:
DROM
WOD
OH squats - bar x 5, 30kg x 5, 40kg x 5, 50kg x 5
Front squats - 60kg x 5, 80kg x 5, 100kg x 5
Back squats - 130kg x 5, 150kg x 5, 170kg x 5

comments:
trained at 6.30 am - never a good time for me, so all in all I was happy at this.

28-09-06
warm up:
3 rounds of:
GH raises x 12
Leg raises x 12
OH squats x 10
Front raises x 8

WOD:
'Lynne'
bw: 93kg
bench: 100kg x 8,6, 95kg x 6,6,6
chins: 14, 10, 9, 9, 6

29-00-06 – Rest
did 40 min walk for recovery

30-09-06
warm up:
2 rounds of:
oh squat x 10
dips x 10
chins x 8

5 mins of skips, high knees, dynamic lunges and other DROM

WOD
Row 800 x 3 repeats:
1: 2.49
2: 2.52
3: 2.51

01-10-06 - ME Day pulls
warm up:
DROM
2 rounds of OH squat x 10 and push ups x 10
clean and jerk, bar only x 10

WOD
hang cleans – bar x 5, 50kg x 5, 60kg x 5
power cleans – 70, 80kg x 5
Romanian deadlifts – 100, 140kg x 5
Deadlift – 160kg, 180kg x 5
Rack pull from knee – 200kg x 5

Comments:
Felt ok, quite pleased as it’s been over two weeks since I last deadlifted, and it was a Sunday morning and I wasn’t feeling on top of my game. Need work on the catch portion of power cleans, I will practice these in the warm up with about 40kg or so. Also had pleasant surprise at gym - saw a young, (16 y/o I'd say) lad doing box squats and squat cleans. Apart from myself I've only seen a handful of people even doing regular squats, even less who actually use much weight with them. This restored my faith in mankind a bit.

Jason Lopez-Ota · 10-02-2006, 04:06 AM

An insecure little queen huh? I never would have thought :biglaugh:. What are the curls for?

(Message edited by jay123 on October 02, 2006)

Ralph Coates · 10-02-2006, 05:17 AM

thumbless hammer curls - they're a grip/forearm exercise. Got the idea from elitefts - my grip is a bit weak, and also my elbows are prone to a bit of soreness, and I think these may help on both counts. I do them fairly light, just to get some blood flowing around there, and they seem to help. They also give you MASSIVE guns, which is clearly a goal for everyone isn't it?

Ah ok, the last line was a lie.

Ralph Coates · 10-02-2006, 07:15 AM

todays efforts:

02-10-09
warm up:
DROM
OH squat/Press up superset – 3 x 10
Full squat clean – 40kg x 5-5-5 - am going to add these in each day to get form off. May push the weight up a bit some days, but keep it technique-focused.

WOD
For time: 120 dips and 120 chins
Did this in 30 mins…

comments: dips were a breeze, chins not so easy.

Will do some band pull aparts and press downs later.

Ralph Coates · 10-04-2006, 10:35 AM

04-10-06

warm up:
2 rounds of:
OH squats x 10
push ups x 10
GH raises x 10
leg extensions x 10
chin ups x 10

WOD - modified Linda
10-9-8-7-6-5-4-3-2-1 reps of:
bodyweight bench press (95kg)
3/4 bw clean (70kg)
3/4 bw front squat (same)

done in 45 mins.....

This was a very poor showing. I started out with the intention of doing Linda properly, but I still had very bad DOMS from Sundays pulling session. I did the first 2 rounds as RX'd, then had some bad pains in my lower back. I have trained enough to know that continuing with the deads was a bad idea, so sub'd front squats. These were actually a bit light - maybe go for bw if I ever do this again.

Either way, 45 mins was unacceptable. Must do better.

Ralph Coates · 10-04-2006, 11:16 PM

05-10-06 – Presses
warm up:
DROM, then 2 rounds of:
OH squats x 10
Push ups x 10
Chins x 6
Back extensions x 10
Leg raises x 10

Squat cleans – 40kg x 5-5
Burgerner warm up x 2

WOD
Military press – 50, 60, 65 kg x 5-5-5
Push press – 70, 75, 80kg x 5-5-5
Push jerk – 50, 60kg x 5-5

Notes: first time doing push jerk, so just practicing with light weight. Also did 80kg with this, but form was all to •••• so I left it there.

Will practice this more tonight.

Ralph Coates · 10-07-2006, 02:08 AM

06-10-06 - Modified Michael

no warm up

WOD
3 rounds for time of:
800 metre row
50 back extensions
50 sit ups

done in around 28 mins.... I really need to remember to time things properly. Back extensions were what dragged this out. The rows were all around the 2.50 mark, and the sit ups were done in one go each time. I still had some residual tightness in my hips and back however presumably from the pulls on sunday.

My met con performances are way below what I know I will be able to do, so I'm going to try and not beat myself up too much over yet another slow time.

On a positive note, I have located an o-lifting gym about ten minutes drive from my front door! Will be down there monday or tuesday to check it out. Am really quite excited by this. My better half has also just booked us on a climbing refresher for wednesday night in a bid to give us something to do now winter is upon us....

(Message edited by ralphred on October 07, 2006)

Ralph Coates · 10-07-2006, 05:19 AM

07-10-06

active recovery:

Girlfriend wanted to go for a run so we did about 5k in somewhere around the 25 min mark.

Ralph Coates · 10-08-2006, 02:26 AM

08-10-06
warm up:
DROM, then 3 rounds of:
OH squat x 10
Press ups x 10
Chins x 8

WOD
Push jerk 3,2,2,2,1,1,1,1 reps
60kg x 3
70, 75, 77.5kg x 2
80, 90, 92.5 x 1
95kg x miss…..

second time doing push jerks, so not too bad a performance. Co-ordination and balance, as opposed to power was what made me miss the 95kg. Strangely enough though the 92.5 was pretty crisp. I am coming off 2 night shifts though so mentally am not at my best.

10-02-2006, 03:45 AM	#1
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	thought I may as well start a log here, partly for motivation, and partly because I'm an insecure little queen who craves attention. Background Have lifted/trained for around 15 years now - since the age 13 when I got the mickey taken out of me by an extremely irritating Auntie for being lazy and ever-so-slightly chubby. Resolved there and then to make her eat her words next time she saw me, and haven't stopped training since. I've not competed in anything, but mostly trained in Thai boxing, wrestling and latterly Vale Tudo until last year when I decided I'd finally had enough of it. Since then I focused mainly on getting stronger - just for the heck of it really. Goals My main goal this year is to find some new sports and actually compete in them - I'm thinking along the lines of throwing, weightlifting, and maybe strongman. I've made enquiries about the first two, and have half an eye on some novice competitions in the last one early next year. Before then though, I need to improve my strength and conditioning. Some specific goals are: 1. Squat 220kg 2. Deadlift 230kg 3. Push press 120kg 4. power clean 120kg I hope to have these done by the end of the year, although the power clean is going to need some serious work - hopefully I'll get some tuition sorted on that this week. I also want to try and tick off as many of the level IV Werner/crossfit standards as possible. I know some aren't exactly specific to the sports I mention above, but I figure it can't do any harm providing I'm not trying desperately to reduce my 1 mile time a week before a strongman competition. Template I'm going to follow a modified ME black box type thing, using a rising bar approach on the ME day, and alternating between Squats, pulls and presses. I will follow the WOD a week or so behind, and will modify to suit as required.

10-02-2006, 03:56 AM	#2
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	Jump-start this with the past week's training: 26-09-06 Warm up: 3 rounds of back extensions x 10 sit ups x 10 OH squats x 10 Chins x 6 WOD: Put 50kg overhead anyhow x 50….. done in 12 mins.... The WOD recommended around 42kg, I should have listened to this. Extra: 3 sets of thumbless hammer curls 27-09-06 - ME Day squats warm up: DROM WOD OH squats - bar x 5, 30kg x 5, 40kg x 5, 50kg x 5 Front squats - 60kg x 5, 80kg x 5, 100kg x 5 Back squats - 130kg x 5, 150kg x 5, 170kg x 5 comments: trained at 6.30 am - never a good time for me, so all in all I was happy at this. 28-09-06 warm up: 3 rounds of: GH raises x 12 Leg raises x 12 OH squats x 10 Front raises x 8 WOD: 'Lynne' bw: 93kg bench: 100kg x 8,6, 95kg x 6,6,6 chins: 14, 10, 9, 9, 6 29-00-06 – Rest did 40 min walk for recovery 30-09-06 warm up: 2 rounds of: oh squat x 10 dips x 10 chins x 8 5 mins of skips, high knees, dynamic lunges and other DROM WOD Row 800 x 3 repeats: 1: 2.49 2: 2.52 3: 2.51 01-10-06 - ME Day pulls warm up: DROM 2 rounds of OH squat x 10 and push ups x 10 clean and jerk, bar only x 10 WOD hang cleans – bar x 5, 50kg x 5, 60kg x 5 power cleans – 70, 80kg x 5 Romanian deadlifts – 100, 140kg x 5 Deadlift – 160kg, 180kg x 5 Rack pull from knee – 200kg x 5 Comments: Felt ok, quite pleased as it’s been over two weeks since I last deadlifted, and it was a Sunday morning and I wasn’t feeling on top of my game. Need work on the catch portion of power cleans, I will practice these in the warm up with about 40kg or so. Also had pleasant surprise at gym - saw a young, (16 y/o I'd say) lad doing box squats and squat cleans. Apart from myself I've only seen a handful of people even doing regular squats, even less who actually use much weight with them. This restored my faith in mankind a bit.

10-02-2006, 04:06 AM	#3
Jason Lopez-Ota Member Profile: Join Date: Jun 2006 Location: Honolulu Hawaii Posts: 1,528	An insecure little queen huh? I never would have thought :biglaugh:. What are the curls for? (Message edited by jay123 on October 02, 2006)

10-02-2006, 05:17 AM	#4
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	thumbless hammer curls - they're a grip/forearm exercise. Got the idea from elitefts - my grip is a bit weak, and also my elbows are prone to a bit of soreness, and I think these may help on both counts. I do them fairly light, just to get some blood flowing around there, and they seem to help. They also give you MASSIVE guns, which is clearly a goal for everyone isn't it? Ah ok, the last line was a lie.

10-02-2006, 07:15 AM	#5
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	todays efforts: 02-10-09 warm up: DROM OH squat/Press up superset – 3 x 10 Full squat clean – 40kg x 5-5-5 - am going to add these in each day to get form off. May push the weight up a bit some days, but keep it technique-focused. WOD For time: 120 dips and 120 chins Did this in 30 mins… comments: dips were a breeze, chins not so easy. Will do some band pull aparts and press downs later.

10-04-2006, 10:35 AM	#6
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	04-10-06 warm up: 2 rounds of: OH squats x 10 push ups x 10 GH raises x 10 leg extensions x 10 chin ups x 10 WOD - modified Linda 10-9-8-7-6-5-4-3-2-1 reps of: bodyweight bench press (95kg) 3/4 bw clean (70kg) 3/4 bw front squat (same) done in 45 mins..... This was a very poor showing. I started out with the intention of doing Linda properly, but I still had very bad DOMS from Sundays pulling session. I did the first 2 rounds as RX'd, then had some bad pains in my lower back. I have trained enough to know that continuing with the deads was a bad idea, so sub'd front squats. These were actually a bit light - maybe go for bw if I ever do this again. Either way, 45 mins was unacceptable. Must do better.

10-04-2006, 11:16 PM	#7
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	05-10-06 – Presses warm up: DROM, then 2 rounds of: OH squats x 10 Push ups x 10 Chins x 6 Back extensions x 10 Leg raises x 10 Squat cleans – 40kg x 5-5 Burgerner warm up x 2 WOD Military press – 50, 60, 65 kg x 5-5-5 Push press – 70, 75, 80kg x 5-5-5 Push jerk – 50, 60kg x 5-5 Notes: first time doing push jerk, so just practicing with light weight. Also did 80kg with this, but form was all to •••• so I left it there. Will practice this more tonight.

10-07-2006, 02:08 AM	#8
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	06-10-06 - Modified Michael no warm up WOD 3 rounds for time of: 800 metre row 50 back extensions 50 sit ups done in around 28 mins.... I really need to remember to time things properly. Back extensions were what dragged this out. The rows were all around the 2.50 mark, and the sit ups were done in one go each time. I still had some residual tightness in my hips and back however presumably from the pulls on sunday. My met con performances are way below what I know I will be able to do, so I'm going to try and not beat myself up too much over yet another slow time. On a positive note, I have located an o-lifting gym about ten minutes drive from my front door! Will be down there monday or tuesday to check it out. Am really quite excited by this. My better half has also just booked us on a climbing refresher for wednesday night in a bid to give us something to do now winter is upon us.... (Message edited by ralphred on October 07, 2006)

10-07-2006, 05:19 AM	#9
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	07-10-06 active recovery: Girlfriend wanted to go for a run so we did about 5k in somewhere around the 25 min mark.

10-08-2006, 02:26 AM	#10
Ralph Coates Member Profile: Join Date: Sep 2006 Location: Manchester Cheshire Posts: 106	08-10-06 warm up: DROM, then 3 rounds of: OH squat x 10 Press ups x 10 Chins x 8 WOD Push jerk 3,2,2,2,1,1,1,1 reps 60kg x 3 70, 75, 77.5kg x 2 80, 90, 92.5 x 1 95kg x miss….. second time doing push jerks, so not too bad a performance. Co-ordination and balance, as opposed to power was what made me miss the 95kg. Strangely enough though the 92.5 was pretty crisp. I am coming off 2 night shifts though so mentally am not at my best.