739 replies to this topic

[Ben]

Hello all,

Ok so training background:

started off in a small gym using machines etc whilst i was young and not so knowledgeable

started to learn more, changing my diet dramatically, got into 3 Full Bodies a week, with basketball training twice a week. (play for the towns Mens team)

Did full bodies for a fairly long time, also alternating with upper lower splits.

Started looking at Crossfit and Rosstraining methods about 4 or 5 months ago, started to change my training routines. Have enjoyed it since.

Here is my newly made weekly training routine (started from yesterday):

Monday: ISO² (isometric + isolation + tabata boxing)

Tuesday: CF / RT desired workout + Core (+ basketball)

Wednesday: Jumping Jackass Workout + Upper body metcon + core + tabata boxing

Thursday: Strength + tabata

Friday: CF / RT desired workout + core + tabata boxing (+ basketball)

Saturday: Jumping Jackass workout + Upper body metcon + tabata boxing

Sunday: Jumping Jackass workout + Strength + 10x30s rounds boxing + core

I will post todays workout aswell as yesterdays, and a couple days before which where using my old routine.

My Jumping Jackass Workout involves Jumping pretty much haha, box jumps, depth jumps, rim jumps, sprints, agility, squats, burpees, anything lower body, primarily for speed, quickness, agility, and vertical jumping for basketball.

CF / RT workouts, are any new, old or benchmark workouts from CrossFit or RossTraining, using a variety of strength and metcon workouts.

Training at home i have:

Dumbbells with weight plates upto 45ish KG, but only ~27ish KG can fit on one DB.
Pull-Up bar
Several heighted box jumps 24" 28" 40"
6KG MedBall
Skipping Rope
Bench
Standard EZ Curl bar
Standard Tri Hammer bar

not much but i cope with it...

hopefully getting an olympic kit and squat stand sooon.

1RMs:

DL = 145KG (only tested 1RMs 3 times, and the 145 was about 3 weeks ago)
Squat = 115KG
Bench = No idea aswell
Press = No idea haha

Pullups- been a struggle with these

a month a go i could get 3 with good form, went through a couple training methods, isometric holds, negatives, jumping, high reps with rest, tabata.. Got 13 the other day which i was chuffed with. And have now started Weighted pull-ups.

From this week i am starting to do 2 workouts per day =D never done that before lol.

Goals:

to be able to dunk at a standard 10foot rim at the end of 2008..(can just about grab it with one hand at the moment)
to deadlift 2x bodyweight also before 2009.. currently 1rm of 145KG
decrease body fat
Finish the year weighing in at a lean 14 stone

Also have a wee challenge with Chet to get a planche pushup
And would love to get a pistol (although don't really train for it tbh, might be a problem)
And hopefully will get a one arm pushup aswell (although again i don't train consistently for this) i did manage to get one with my feet on a bench! about a year ago, when i was lighter, think it was adrenaline though =D

Alright this has gone on too long, if anyone has any questions, feel free to ask.

I'll post a couple recent workouts below.



Ben.

[Ben]

07 / 07 / 08

CrossFit

5 Rounds for time

Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Push Jerk x 6

Was meant to be with 60KG but scaled it down to 40KG.

Round 1- (1:57) 1:57
Round 2- (4:09) 6:06
Round 3- (5:12) 11:18
Round 4- (4:43) 16:05
Round 5- (5:36) 21:41

(Round Time) Overall Time

Round 1 was broken after 1st Push Jerk
Round 2 was broken after 1st Front Squat
Round 3 was broken after 5th Front Squat
Round 4 was broken after 6th Hang Power Clean
Round 5 was broken after 7th Hang Power Clean

Seen this workout on quite a few recent Trogs, decided to see what the fuss was about.. Killer workout, hated the Hang Power Cleans!!

Didn't help doing it on an EZ bar =/

------------------------------------------------------------------------

Session 2!

Fight Gone Bad

The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This five-station rotation is then repeated three times.

Wall Ball (6KG Med ball, 11 ft target)
Sumo Deadlift High Pull (30KG)
Box Jump (24")
Push Press (30KG)
Split Jump Lunges

Only have a 6KG Med all instead of the Rx'd 20lb, so made it 11ft instead of 10 to try balance.
Box Jump was Rx'd @20" only have 24" so meh
Subbed Rowing for Split Jump Lunges, didn't fancy burpees (good choice!)

Was pretty nackered from my earlier workout, before i did this i was thinking, what the f?ck am i doing!

Scores:

W.Ball [ 34 | 25 | 20 ] = 79
SDHP. [ 36 | 21 | 19 ] = 76
Box. J [ 20 | 14 | 16 ] = 50
Psh.Pr [ 23 | 18 | 18 ] = 59
Sp.J.L [ 21 | 17 | 16 ] = 54

Overall Score = 318

Not sure if thats good or not, but i don't care

I absolutely kicked my arse in this workout!

My brother was helping me keep score, so i kept it strict (rest times/form etc) and demolished my self. Counting this as my first CF workout, and really don't want another FGB to come up soon. Now i know what all the fuss is about!

Puke-o-meter: 9.9!

No idea why i havent been sick yet! don't want a PWO yet because i know i'll see it in reverse, but i'm shaking and sweating so no idea what to do!!! (suggestions?) no have no shakes with me atm, so guna have to be whole food =/


Thank God i didn't do Burpees!

-----------------------------------------------------


14 / 07 / 08

Warrior Workout:

10 Thrusters 30KG
10 Pull-Up (variations)
10 Lunge Jumps (per leg)
10 Renegade Rows (10KG DBs with Pushup per arm)
50 Rope Turns

x3

OMG

i'll sum it up:

Puke-o-meter: bing bing bing.. 10

Haven't been sick after a workout in quite a while! not sure if this is a good sign or a bad one.
Not too sure which was so hard it made me sick, i think the Renegade Rows and Thrusters!!


continuous clock:

Round 1: 5:50
Round 2: 12:45
Round 3: 22:13

The Rx'd was 5 Rounds!! FIVE!!

Pull-up variations:
1st round: all 10 normal pronated, and unbroken!
2nd Round: all 10 chin-ups, supinated.
3rd Round: 30 Jumping Pull-ups.

Renegade Rows:
1st Round: 10KG Dumbbells, Row right arm, pushup, row left arm, pushup =1 rep.
2nd and 3rd Rounds: 6.5KG DBs.

------------------------------------------------------

15 / 07 / 08

Achievement:

13 Deadhang Pull-ups!

Reward:

Cornetto

------------------------------------------------------

[Ben]

22 / 07 / 08

On the Agenda:

CF/RT type workout
+ Core

With basketball at 6pm-8pm

My core is in agony still from yesterdays and the day befores workout so subbed that for Grip Training.


2 minutes Skipping Rope
-21 20KG DB Snatches (21 L & 21 R)
-21 20KG 2H DB Swings
2 minutes Skipping Rope
-15 20KG DB Snatches
-15 20KG 2H DB Swings
2 minutes Skipping Rope
-9 20KG DB Snatches
-9 20KG 2H DB Swings

Time: 18:00

(minus 6 minutes of skipping = 12:00)

- Sweaty workout

Part Deux

ladder 10-9-8-7...-1

Pushups
seconds of Pull-Up Negatives

(i.e 10 = 10 second Negative pullup)

Time: 5:45

-Quite a good quick little workout (loaded the guns haha!)


Part Trois

Grip

30 seconds deadhang hang
30 seconds farmers hold 20KG DB Left Hand
30 seconds farmers hold 20KG DB Right Hand

x2

Felt like Popeye after that one

...


Later tonight Basketball

[Ben]

23 / 07 / 08

Sprints:

Backwards sprinting suppersetted with forward sprinting.

A ------ B

(distance 20m)
backwards sprint from A to B, forwards sprint from B to A.

10 sprints:

1: 9.1s
2: 9.0s
3: 8.9s
4: 8.5s PB
5: 9.0s
6: 9.5s
7: 9.3s
8: 9.2s
9: 9.3s
10: 9.9s

-------------------

Jumping Jackass Workout:

50-30-10 of

Burpee to Rim Jump (Hoop at position 3)
6KG MB Wall Ball (9' target)
Rope Turns


TIME: 24:35

-------------------

21-15-9 of

Two Footed Bounding Jumps
High Skipping

TIME : 2:33

===========


Ben.

[Ian]

You are working out like an absolute beast mate! Nice one.

[Ben]

You are working out like an absolute beast mate! Nice one.

haha Cheers Ian this new routine is definitely whipping my arse into shape.

Part II for today:

5 Rounds of

5-
- Clap pushups
- Pull-Ups
- DB Clean and Press (22.5KG)
- 1 Arm DB Row (22.5KG)
- 1 Arm DB Bench Press (22.5KG)
- 2H DB Swings (22.5KG)

TIME: 28:35

then Core..

21 - 15 - 9 of

Kneeling Ab rollouts:
Supermans
6KG Med Ball Russian Twists

TIME: 6:48


Great couple of workouts!

Realised whilst doing the clean and press how much weaker my left arm is. I pretty much had to start doing Clean and Push Pressing right from the off. Where as for my right side i got through the whole 5 rounds with just a strict press. (well sort of strict)

For my core workout, the ab rollouts took up quite a lot of the time, and the med ball russian twists are my new favourite exercise!

woop...


Tommorrow:

Strength + Tabata

Ben

[Chet]

50-30-10 of

Burpee to Rim Jump (Hoop at position 3)
6KG MB Wall Ball (9' target)
Rope Turns


TIME: 24:35

Killer!

Keep up the good work dude.

[Paul]

Some brilliant stuff here all round....

[Will]

Like Ian said, your basically a beast mate. Good training.

[Ben]

Haha Cheers Paul, Will and Chet.

DOMS:

Lats quite sore
And also Quads just above the knees are quite painful, is going to make my tabata session interesting, especially the exercises i have lined up for it

Just realised, i never really stretch post workout eek. Might have to start putting 10 minutes a side to start doing this.

Strength workout in a minute.

[Ben]

Thursday 24 / 07 / 08

Strength

5x5

Military Press

40.5KG | 40.5KG | 40.5KG | 40.5KG | 40.5KG (most weight i can fit on my bar)

Sumo Deadlift High Pull

40.5KG | 40.5KG | 40.5KG | 40.5KG | 40.5KG (most weight i can fit on my bar)

One Arm DB Bench Press

26KG | 26KG | 26KG | 26KG | 26KG (most weight i can fit on my DB)

Pull-Ups

7.5KG | 7.5KG | 7.5KG | 7.5KG | 7.5KG (most weight i can fit in my pockets haha)


Analysis:

Military Press:

could of dealt with a couple more kilos, but didnt want to add more sets or reps, so just shortened the rest time a bit.

SDHP:

pretty easy weight, same as above shortened rest time between sets. Still learning this exercise though.

1A DB BP:

Never used to like benching till now, pretty chuffed with the weight, is a killer for your core aswell.

Pull-Ups:

I think i could of managed 5x5 with 8 or 9 KG but this is only my second time doing weighted pullups and didnt want to increase too heavily, so next time i'll try with 2x 5KG plates in ma pockets haha!


Is unbelievably hot today! can't wait for tabata (sarcasm intended)

-Ben.

[Johny Cash]

Some really good training bud really good mix, you'll nail that hoop jump!

[Ben]

Hey mate, cheers i hope so!

Not many people in our league that can dunk atm, so a 17 y/o 6ft point guard (thats a position for those not familiar with basketball) should shake it up a bit

Plus it looks dayuumm cool

[Ben]

Session II

Tabata

20s/w 10s/r x8


Pushups:

[ 30 | 20 | 10 | 7 | 6 | 5 | 4 | 6 ]

Max round: 30
Min round: 4
Range: 26
Average: 11
Total: 88

Yeah i was chuffed with the 30, but i think i would prefer a consistent medium ~15
On the negative part of the pushup my lats were killing! shouldn't really be training through DOMS =/

BW Squats:

[ 22 | 20 | 20 | 21 | 19 | 21 | 18 | 20 ]

Max round: 22
Min round: 18
Range: 4
Average: 20.1
Total 161


Legs were hurting before! now they are fine though

BW Squat Jumps:

[ 17 | 15 | 14 | 12 | 15 | 15 | 13 | 17 ]

Max round: 17
Min round: 12
Range: 5
Average: 14.75
Total: 118

hmm.. ouch

BW Tuck Jumps:

[ 26 | 16 | 12 | 16 | 14 | 20 | 16 | 14 ]

Max round: 26
Min round: 12
Range: 14
Average: 16.75
Total: 134

couple fur-balls through the tuck jumps!
some reason in the 6th round i started jumping round in 360s and came out with 20! haha lil trick there!


Tabata Deadhang Hangs:

4 Complete rounds then grip failed..

(basically hang from the bar for 20s, jump off for 10s, then repeat till grip fails)


Will be sleeping like a baby tonight =]

Oh and if anyone finds my legs, could they please return them back to me

Ben.

[Ben]

DOMS: Quads!

Friday 25 / 07 / 08

Short of time

Have just been up town shopping etc, and have been told i need to be at the local leisure centre to coach basketball from a bout 4.

Did have the CrossFit BEAR complex planned, but due to time, decided on a little workout:

21 - 15 - 9

Staggered Plyometric Pushups**
Pushups

Time: 3:30.4

Was tougher than i thought, triceps, front delts and chest are actually in agony.

**Staggered Plyometric Pushups:-

This is to help my planche (hand) positioned pushups

One hand is placed to the side of your waist (left side) the other infront of your shoulder (right side)
Perform a pushup
explode up and switch hands, so left hand lands infront of your left shoulder
and right hand lands to the side of your waist (right side)..

Canceling the Tabata Boxing tonight, going to play with some grippers and do a mini plank workout.

Ben.

[Ben]

Grippers

Just a cheap pair, so not exactly tough

50 reps left
50 reps right

x5

[Ian]

Nice work on the Tabata BW Squats. You killed me on them. Did you go arse to calf?

Bet your legs are bloody wrecked!

[Ben]

Hey Ian, cheers pal

nah not to calves, as low as i could at the time, my legs were still hurting before the tabata, so couldn't really get the depth yesterday. Was definitely below parrallel though.

OMG yeah! my legs are so sore, just had two hours of basketball aswell, am walking/getting up/sitting down like a 70 year old.

Call for a rest day?

Or My Jumping drills as scheduled tommorrow?

i hate not doing what i planned though, it just snowballs then next thing i know, it's been 2 weeks since i've been in the gym.

[Ben]

i hate not doing what i planned though, it just snowballs then next thing i know, it's been 2 weeks since i've been in the gym.

Yup today didn't do anything either.. played basketball in the heat for 3ish hours. which had it's toll.

My legs are still hurting anyways, so maybe its a good thing.

Going to make up for it tomorrow:

I had planned:

Jump Training + Upper body Strength + 10 x 30s rounds on the bag + core

To make up for it, i'll do:

Upper Body Strength + Jump Training + 10 x 30s rounds on the bag + Upper body metcon + core + a couple neat finishers i've got planned =D

Should teach me to keep to the routine!

Ben.

[Ben]

Sunday 27 / 07 / 08

Upper Body Strength:

Went for a scaled workout today

Chin-Ups @ BW + 10KG

[ 5 | 5 | 5 ]

1A DB BP @ 26KG

[ 5 ] L + R

1A DB Shoulder Press @ 20KG

[ 5 ] L + R

EZ BOR @ 40KG

[ 5 ]

Jumping Workout:

started doing this, and had quite a lot planned (due to missing yesterdays) but the heat is unbelievable and no wind. so cut it short, and will be doing the rest later today, when it starts to cool down.

Sprints:

Backwards sprinting suppersetted with forward sprinting.

A ------ B

(distance 20m)
backwards sprint from A to B, forwards sprint from B to A.

5 sprints:

1: 9.7s
2: 9.5s
3: 9.3s
4: 9.5s
5: 9.7s

.........................

1x
10-
- left 1 foot Rim Grab @ 3rd position
- right 1 foot Rim Grab @ 3rd position
- 2 footed Rim Grab @ 4th position

1x
10-
- left 1 foot Rim Grab @ 4th position
- right 1 foot Rim Grab @ 4th position
- 2 footed Rim Grab @ 4th position

----------------------

All i could manage today.