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nails | ... | 15-02-2017 @ 16:03 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Lunch Time Conditioning Er well today was er different. One of the people that's been coming out with me has Plantar Fasciitis so all forms of sprinting and jumping were out. Err well that stumped me for a bit. Glute Activation Drills Glute kick backs Explosive Glute bridges --The girls low the glute work. To be fair it's not unpleasant to watch. Modified Push ups - teaching the girls Inverted rows --Pull up progression for the girls Bear Crawl x 25m Spiderman Walk x 25m Very low 1 arm elbow plank x 10 Seconds Each Side Bear Crawl x 25m Punch Out x 30 second Rest 1 minute x4 Circuits Man those punch outs were hard. It was only 2 minutes of actual work but it was hard. Certainly got the cardio element engaged. I need to have a think and work around the issue for the time being. | ||
nails | ... | 18-02-2017 @ 22:08 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Awesome infighting session today with Rory Miller. 3 hours of fun. | ||
nails | ... | 20-02-2017 @ 08:34 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 20th February 2017 Well today was either going to be good or awful. My elbows were giving me grief before I even started but I wondered if they would ease up after a good warm up. Band Pull Aparts x a metric crap ton EZ Bar Rows x another crap ton EZ Curls x 100 reps + lost count at 100. Press Bar x 25 Elbows lovely and warm and feeling good so decided to try out some lifts Neutral Grip Chin Ups x 5 reps Press 60kg x 5 reps And now they're screaming. In hindsight this was a mistake. I packed up and walked away. It took about an hour before the pain faded. The high rep pump work seemed beneficial so I'll keep that but anything heavy involving my arms is out for now. I see a lot of squats, good mornings, ab work and sled drags in my future for the next couple of weeks. Yes injury is a huge pain in the arse (or elbow in that case) but I can work around it. | ||
nails | ... | 21-02-2017 @ 09:36 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 21st February 2017 EZ Curls bar x 50 reps bar x 20 reps bar x 20 reps bar x 20 reps bar x 20 reps bar x 20 reps --Elbows toasty and feeling good Giant Set A1 - Elbow Strikes --Horizontal x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) A2 - SSB Squats 60kg x 3 reps 60kg x 3 reps 70kg x 3 reps 80kg x 3 reps 90kg x 3 reps 100kg x 3 reps 110kg x 3 reps 120kg x 3 reps A3 - Chinnies x 30 reps x 30 reps x 30 reps x 30 reps x 30 reps x 30 reps x 30 reps x 30 reps EZ Rows bar x 100 reps There's discomfort in my elbows but not pain as such. In essence this is manageable and good alternative while I heal up. | ||
stephen9069 | ... | 22-02-2017 @ 19:16 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | s**t news about the elbow mate hopefully heals up quick but i doubt that will slow you down lol your a machine. | ||
Oxman | ... | 22-02-2017 @ 20:55 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Tons of graft mate...done any elbow flossing on those elbows? Taking any joint supps mate? | ||
nails | ... | 23-02-2017 @ 09:05 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thanks lads. The left is worst than the right, it was the elbow locks the screwed me over, those and an over zealous partner. They look a bit like this but we had a downward vector as opposed to upwards. Everything had a good old stretch way beyond normal range. To say these were painful is an understatement. When things are normal as in just lifting, not joint locks my elbows are fine. I've ordered some neoprene sleeves to keep things toasty but otherwise I think it's just a case of waiting for things to heal up. If it persists I may have to go to the docs and see if it's a surgery thing. Fingers crossed not though and tbh I doubt it. I don't view this as a set back, it simple an opportunity to improve in other areas. | ||
nails | ... | 23-02-2017 @ 09:14 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 23rd February 2017 EZ Curls bar x 50 reps bar x 50 reps BOR bar x 5 reps --Left elbow didn't like these so I'll ditch for now. Giant Set A1 - Elbow Strikes --Vertical, Low backwards x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) A2 - SSB Squats 60kg x 3 reps 90kg x 3 reps 110kg x 3 reps 130kg x 3 reps 140kg x 3 reps --Default PB, new 3rm. I usually just hit singles when the bar starts to fold me up. A cheap PB but I'll take it. Plenty left in the tank, legs have got stacks left but abs and erectors will fail first. A3 - EZ Rows 10kg x 20 reps 10kg x 20 reps 10kg x 20 reps 10kg x 20 reps 10kg x 20 reps | ||
nails | ... | 27-02-2017 @ 08:46 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 27th February 2017 EZ Curls bar x 50 reps Landmine Squats bar x 20 --I love how these open up my hips, good mobility lift. A1 - Trap Bar Rows bar x 10 reps 45kg x 10 reps 45kg x 10 reps 45kg x 10 reps 45kg x 10 reps 45kg x 10 reps 45kg x 10 reps --These are a bit strange. there is a lot more ROM which I like but the angle is odd. I'm forced t pull closer to my gut else the bar gets me in the bum. I'm not sure if this is a good thing or a bad thing at moment. The big positive is this did not hurt my elbows. These rows seem to hit the mid back the hardest. I think I like them. A2 - Press bar x 5 reps 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps --Super light but no pain at all, next week I'll try 50 and see how it goes. A3 - Elbow Strikes -Horizontal x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) My theory on these is; don't do them until you get them right, do them until you can't get them wrong. Technique is my biggest enemy so if I drill and drill and drill when the chips are down I'll just do it without thinking. | ||
Oxman | ... | 01-03-2017 @ 14:21 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Good stuff...finding a way forwards still mate | ||
nails | ... | 01-03-2017 @ 14:59 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Good stuff...finding a way forwards still mate Getting there. Things are healing up so provided I increment slowly and don't do something good stupid it should be OK. I took Tuesday off since KM was a bit intense and they were buzzing get again. I haven't logged today's session yet but no issues really although if I'd pushed volume it would be different. | ||
jon1234 | ... | 02-03-2017 @ 03:19 | |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | the KM sounds really intense.. do you do full contact? If so i imagine some injuries would be inevitable. All the KM techniques seem pretty much designed for instant maiming so how do you manage without everyone just ending up in casualty at the end of the session? | ||
nails | ... | 07-03-2017 @ 10:23 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | jon1234 said:the KM sounds really intense.. do you do full contact? If so i imagine some injuries would be inevitable. All the KM techniques seem pretty much designed for instant maiming so how do you manage without everyone just ending up in casualty at the end of the session? It can be very intense. Some elements are encouraged to be full contact but like you say if we did everything that way people would be seriously injury very often. Therefore some drills are marking drills with the aim of target acquisition. Others where we have pads (or armour) are more about power. The trick is understanding where the limitation is and why it's there. For instance putting on the big gloved and knocking lumps out of each other is fun but thing like elbows and knees are off the cards because they are now padded. That's what I prefer armour however that limits your mobility. I've seen a few injuries, knees and elbows tend to get popped out. I've also seen broken ribs, fingers, toes, arm and nose. It's also fairly common to see someone with blood in there mouth or a split eyebrow. My class has a reputation for being aggressive and going harder than most. It's probably fair to say most of these injuries would occur with less frequency at another club. I'm game though. It s funny after you've been punched in the face a few times you register the damage but do not let it hinder you and indeed are not afraid of it. Again that annoys people from other clubs "oh I hit you it's over now", not it's not I've been hit plenty of times and still carried on. Hit harder if you want to stop me. You can tell without guidance it can become idiot vs idiot very quickly. | ||
nails | ... | 07-03-2017 @ 11:22 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 07.03.2017 @ 11:25 AM by nails Monday 06th March 2017I didn't really do anything worth logging last week so I didn't bother. However that's wrong, I need to keep on top of my log as it helps keep me on track. EZ Curls bar x 50 reps Landmine Squats bar x 20 bar x 20 Sledgehammer Swings x 5 reps (Each Side) x 5 reps (Each Side) A1 - Trap Bar Rows bar x 10 reps 55kg x 10 reps 55kg x 10 reps 55kg x 10 reps 55kg x 10 reps 65kg x 10 reps 75kg x 10 reps --Much harder but getting closer to bodyweight, a few more KG and chin ups will be back on the cards. A2 - Press bar x 5 reps 40kg x 5 reps 50kg x 5 reps 50kg x 5 reps 50kg x 5 reps 50kg x 5 reps 60kg x 5 reps A3 - Ab Wheel Rollouts, Kneeling x 5 reps x 5 reps x 5 reps x 5 reps x 5 reps Sandbag Bearhug 100kg x about 30 seconds -- Testing my elbows to see if they can handle this. Very easy in fact I got a silly idea while holding the bag. You can actually see it developing in my mind in the below video. Sand bag Press --The silly idea 100kg x 3 reps --Surprised at how easy these were. No issues whatsoever. | ||
nails | ... | 07-03-2017 @ 11:30 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 07th March 2017 Abs are destroyed after yesterdays rollouts. I clearly need to do more of them. EZ Curls bar x 50 reps Landmine Squats bar x 20 bar x 20 Sledgehammer Swings x 5 reps (Each Side) x 5 reps (Each Side) A1 - Landmine Twists 10kg x 10 reps 10kg x 10 reps 10kg x 10 reps 10kg x 10 reps 10kg x 10 reps A2 - Snatch Grip Deadlift 70kg x 5 reps 120kg x 5 reps 160kg x 5 reps 200kg x 3 reps --Belt on 230kg x 1 rep --Heavy but never in doubt. Elbows coped well with these so deads are back as well, nice. | ||
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