[Schwinners]

Chris Barclay, on Mar 5 2008, 11:18 PM, said:

what sort of BW are you dude?

Around 77kg

[Paul]

That's some great front squatting mate...

[Schwinners]

Cheers Paul! Still got a long way to improve


6.3.08

Rest day


07.03.08

100 burpee challenge - 7 mins 56 secs

2-3 mins rest

Tabata jump rope - didn't count the average turns per 20 secs

1 min rest

Tabata squats - between 21 and 23 reps per 20 secs

1 min rest

Tabata bench jumps - between 18 and 22 reps per 20 secs

Notes:
I went out a bit fast on the burpees - started with a set of 20! I usually like to split them up into shorter sets with very short rest, and have actually come up with a nice rep scheme to try next time, which I hope can get me back down towards the 7 minute mark.

My legs are going to ache tomorrow after all that!

[FK Pimp]

that's a good consistent effort given the amount of rest you had between things and the amount of work per round.

[Schwinners]

Chris Barclay, on Mar 7 2008, 06:45 PM, said:

that's a good consistent effort given the amount of rest you had between things and the amount of work per round.

Cheers mate. I trained on my lunchbreak so had to get through it all as quick a humanly possible!

[Matt M]

Nice workout! I love tabata skipping.

[Schwinners]

8.3.08

Spent most of the day out looking at flats and at a friends party (no alcohol - still on lent). Did around 100 press ups just before bed though.


9.3.08

Again, been out most of today. Got back tonight, planned to train but ate something dodgy for dinner and my stomach has felt like crap ever since.


10.03.08

Full Squat Clean and Jerk
1-1-1-1-1
40kg-50kg-60kg-65kg-67.5kg

Overhead Squat
Worked on reps rather than weight, upto 40kg

Finished with a 500m row and a few sets of chin ups

[Schwinners]

12.03.08

Didn't train yesterday - no excuses really. So today, my punishment was doing the following routine with a 10kg weighted vest on... Oh the pain!

10 KB swings 20kg
10 KB high pull 20kg
10 squats
10 press ups
AMRAP in 20 mins - 10 rounds, 10 KB swings, 2 KB high pulls

My aim was 10 rounds so I'm quite pleased!

May have to reconsider my oly lifting. I seem to have aggravated a wrist injury I got playing football last year, and I think the barbell cleans are to blame. May switch back to dumbbell oly lifts a la Infinite Intensity - never got any injuries with that...

[Schwinners]

13.03.08

Quick gym session today.

500m row - 1:50.0

Dumbbell snatch - 3x30kg, 1x32.5kg, 1x35kg, 1x37.5kg

500m row - 1:45.8 (PB by 1.7 secs)

Pleasing session! Was on for a 1.42 on the row but lost it towards the end. Hopefully squeeze in some core work later, once my first homemade chilli con carne goes down

[Chet]

Congrats on the PB for your 500m dude, keep 'em coming

[Schwinners]

Cheers mate. I feel my form getting much better, and I reckon 1.40 is well within reach.

[Chet]

Schwinners, on Mar 13 2008, 07:29 PM, said:

I reckon 1.40 is well within reach.

Race ya?

[Schwinners]

Chet, on Mar 13 2008, 07:38 PM, said:

Race ya?

You've got a headstart though - you're already at 1.41!

[Chet]

OK...

You go for 1.40.

I'll go for 1.35.

That's roughly 6 seconds for us both by present standards.

Whatcha say?

PS What am I saying??! I'm not sure that 1.35 is 'well within reach' for me. LOL

[Schwinners]

OK mate, you're on! I'm hopefully back in the gym on Sat to do some rowing - my aim for that session will be 1.43...

[Chet]

Schwinners, on Mar 13 2008, 08:37 PM, said:

OK mate, you're on! I'm hopefully back in the gym on Sat to do some rowing - my aim for that session will be 1.43...

Nice one

I'll go for sub 1.40 next time round

[Schwinners]

Good luck with that sub 1.40 mate!

14.03.08

Conditioning

Tried this routine again - last time I did it on 07.08.07 and finished in 23 mins 45. It is my variation on Gym Jones "1775", but I chose 1966 as it was the year we won the world cup

19 burpee pull ups
66 squats
X 4
Time taken: 21:50.8

Round 1 - 4.10.4
Round 2 - 5:55.4
Round 3 - 6:25.3 (fell over in this round, cost me about 20-30 secs)
Round 4 - 5:19.7 (just wanted to get it over with by now!!!)

Real toughie of a routine. Was hoping for sub 20 mins, but think I can get that with a bit more pull up practice...

[Chet]

Nice...I like that

[Schwinners]

15.3.08

Rest day. Spent a little time in the evening working on assisted one arm press ups

16.3.08

Bit pushed for time today, so did the following:

(all done wearing 10kg weighted vest)
10 press ups
10 squats
x 10 (10 mins, each set starts on the minute)

[Schwinners]

17.03.08

Decided to do a bodyweight only strength routine today, as I haven't done so in a while.

Warm up:
10 press ups
10 broom handle OH squats
x 5

A: Assisted one arm press ups - 3x5 per arm

B1: Assisted one arm chin ups - 3x2 per arm
B2: Handstand press ups - 3x5

Notes: Working on good form on the press ups - no bend/twist. Need to work on my chin ups - higher reps, weighted, mix it up, etc. Handstand press ups were fine - need to work on increasing the ROM.