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Old 05-05-2008, 05:54 AM   #121
Richard Vanmeerbeek
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Monday 5th May 2008

OVERHEAD SQUAT
(previous pr 67.5)
60k x 6 / 65k x 4 / 70k x 2 / 75k x 1 PR

FRONT SQUAT (previous pr 90k)
70k x 5 / 80k x 4 / 90k x 2 / 100k x 2 / 102.5k x 1 PR

ANNIE
50-40-30-20-10
Double Unders / Sit-ups - 8.18.72 PR previous pr over 10 mins

A very successful day and felt good afterwards so can call today successful active rest day!!!


Haha PR day for everybody, I like that !

I felt the burpees in my lungs, you were right mate.

The next triple will be fun, I expect a hardcore comeback from you
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Old 05-05-2008, 06:12 AM   #122
Richard Vanmeerbeek
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Re: A Bears Tale

3 plates buddy !!!

I had an A-HA moment on the squats actually. I was always doing them high-bar, like olympic squats. Today I lowered it on my traps, and I'm able to recruit much more muscles in my back and hamstrings, it makes total sense to me now. The deadlift strength has a better carryover to squats now.

Now the upright position is reserved to front squats

What is your bar placement actually ?
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Old 05-05-2008, 07:02 AM   #123
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by Richard Vanmeerbeek View Post
3 plates buddy !!!

I had an A-HA moment on the squats actually. I was always doing them high-bar, like olympic squats. Today I lowered it on my traps, and I'm able to recruit much more muscles in my back and hamstrings, it makes total sense to me now. The deadlift strength has a better carryover to squats now.

Now the upright position is reserved to front squats

What is your bar placement actually ?
Got to love them 'A-HA' moments

I also use the high bar method, although until recently i thought it was the only method, next time for Back Squat i will try your new method and see how it goes!! On the OHS today i think i could of got 80k but first i need to be able to PP or PJ the weight!! So frustrating!

Great day for both of us today, keep it up buddy!
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Old 05-05-2008, 07:07 AM   #124
Richard Vanmeerbeek
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Got to love them 'A-HA' moments

I also use the high bar method, although until recently i thought it was the only method, next time for Back Squat i will try your new method and see how it goes!! On the OHS today i think i could of got 80k but first i need to be able to PP or PJ the weight!! So frustrating!

Great day for both of us today, keep it up buddy!
Yes, you'll see how effective it is. It involves the back a little more, just like in a deadlift. And I feel the ROM much better in my hips when I'm at the bottom. I wouldn't be surprised if you gained about 5-10kg on the squats with this method !

OHS, I'm doing them on Wednesday can't wait !
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Old 05-07-2008, 02:34 AM   #125
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Re: A Bears Tale

Tuesday 6th May 2008

ELIZABETH
21-15-9
Squat Cleans 135lb
Ring Dips = 10.33.72

Physically that was a lot harder than Power Elizabeth, a bit less on the Metcon but it still had me sweating buckets!!

Muscle Up Practice
After my 2nd rep i felt like a tendon in my right elbow was pulling across the bone during the transition so worked on negatives and for the first time managed to lock out with the false grip and my bodyweight!
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Last edited by Scott Jenkins : 05-07-2008 at 02:36 AM. Reason: Add the weight used for Squat Clean
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Old 05-07-2008, 03:02 AM   #126
Richard Vanmeerbeek
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Tuesday 6th May 2008

ELIZABETH
21-15-9
Squat Cleans 135lb
Ring Dips = 10.33.72

Physically that was a lot harder than Power Elizabeth, a bit less on the Metcon but it still had me sweating buckets!!

Muscle Up Practice
After my 2nd rep i felt like a tendon in my right elbow was pulling across the bone during the transition so worked on negatives and for the first time managed to lock out with the false grip and my bodyweight!
Man, great performance on the squat clean elizabeth, you got me on that one too We'll have to aim at a sub 10 next time.

And congrats on keeping the false grip on the way down I'm still working on that one.
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Old 05-07-2008, 12:37 PM   #127
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Re: A Bears Tale

Wednesday 7th May 2008

800m - 2.28.18 Started off to slow, feeling good today
400m - 65.30 Cruised it
800m - 2.21.62PR by 15 secs!!!
400m - 59.35. Only done this on dreadmill and my time was 72.

The distances were run outside around a Rugby field so i cannot positively say they are exact.

THE RUGBY PITCH WALKING LUNGE (about 450m) - 11.19.41
First time with this and i could not even bend my legs afterwards because of the cramps. No gym today as the building next door to it is on the News right now burning down!!

Richard: I ran the last 400m as a sprint all the way so was very pleased. Hope this gives you a nice target for tomorrow. I will be hunting out a running track soon to find out how true my times really are.
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Last edited by Scott Jenkins : 05-07-2008 at 12:46 PM. Reason: A note for Richard
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Old 05-08-2008, 03:49 AM   #128
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Re: A Bears Tale

Thursday 8th May 2008 (AT WORK)

After gym closure yesterday i could not wait for tonight to come so had a go at some HSPU's at work!!
8 CONSECUTIVE HSPU's
BRING ON DIANE TONIGHT
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Last edited by Scott Jenkins : 05-08-2008 at 03:50 AM. Reason: Wrong grammar
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Old 05-08-2008, 04:35 AM   #129
Richard Vanmeerbeek
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Thursday 8th May 2008 (AT WORK)

After gym closure yesterday i could not wait for tonight to come so had a go at some HSPU's at work!!
8 CONSECUTIVE HSPU's
BRING ON DIANE TONIGHT
ALRIGHT !!!!!!!

Diane will be "fun" now I'm doing it tomorrow.

You win my last WOD triplette mate, I couldn't get you on both your times, you're crazy fast !
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Old 05-08-2008, 04:44 AM   #130
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Re: A Bears Tale

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Originally Posted by Richard Vanmeerbeek View Post
ALRIGHT !!!!!!!

Diane will be "fun" now I'm doing it tomorrow.

You win my last WOD triplette mate, I couldn't get you on both your times, you're crazy fast !
Thanks Richard, Running was my main thing last year before i found Crossfit, I found a track too this morning not too far away so will be trying it out very soon!

As for the HSPU's i went for number 9 and ended up nearly crashing, they felt much easier than last week!! Im going for 9 consecutive on Diane tonight! Good luck Rich
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