off the smack and back on track!

[benzilla]

did yu have 13 days off there without an excuse?

keep plugging away mate!

heh, nah i hurt my back squatting. It feels much better with the belt, but it's still not 100%

[^toby^]

Got some advice at the gym to shrug my shoulder at the completion of the lift, so really focused on that and locking out properly.

Rippetoe said so.
But Pavel said press yourself from the load and keep the shoulders in the sockets.

[hardcore iv]

Pavel said press yourself from the load and keep the shoulders in the sockets.

I think if you are unable to keep your shoulders in their sockets you should get it checked out asap

Benzilla, hope your back gets better sharpish.

[benzilla]

Completed a 50km mountain bike race last weekend, and beat my time from last year by more than 10 minutes, and I'm about 10kg heavier than last year.

I came 76th in my catagory out of 191 and 205th overall out of 569.
So 50 km in 2:46:58 hrs.

31/07

Deadlift

Decided to try mixed grip today, as I always use double overhand and it's time for a change.

60kg x 5
100kg x 5
120kg x 1
130kg x 1
140kg x 1
150kg x f (The weight came up easier than i expected, and then i dropped it)
150kg x f (tried double overhand to see the different, i didn't get the weights of the ground)
150kg x 1 Decided i wouldn't leave the gym until i'd got a pb, back to mixed grip and 5 minutes rest and just got it.

[JP]

good pulling, a milestone reached

not bad for a cyclist eh!

[thestoatyone]

Solid pulling mate! Getting a lift in after a couple of misses feels nice eh?

On the pressing thing, whenever I bench I think of pressing myself down into the bench, so there might be something to that crazy russian...

If I press I tend to think more of pushing my head through to help lock it out. might be an idea to try that?

[benzilla]

The training log's not being updated much, but the training is still happening.



The advice I've gotten so far for my squat is to work on placing the bar lower on my back. Any other pointers?

[benzilla]

Damn I've let this log get stale! Missed a few sessions before and after a 24 hr MTB race in Canberra. My bench has been getting weaker since I stopped doing pushups, so I've added them back in.

20/04/2011

Squat
20x5
40x5
60x5
80x5x3

Press
20x5
30x5
32.5x3

Dead
60x5
90x5
100x5

pushups
15/15/10

Situps
10/10/10


Easter long weekend bulk... the gym is closed for the 5 day long weekend, i'll try to do a lot of pushups and some work in our buildings gym and eat a tonne of food.

am
shake with three bananas, some greens and an avacado with soy milk.
muesli with protein and creatine and soy milk
4 slices of raison toast with soy marg.

[^toby^]

Nice, brother! Good to see you training again!

[bob_summers]

welcome back! how did the 24h race go?!

[benzilla]

24 hr race was great. We had a team of 6 and it was our first 24 hour race, and 3 of the teams first XC race. We came 65/125, we stopped riding about 3 hours from the end as it started pouring and turned into a mud fest. We could have come around 25th if we continued. Only about half the teams rode through the night, I reckon those laps were the most fun, the course was clear and looked great lit up under bike lights. We were warned to watch for kangaroos, but i think as this race is so huge, they were probably scared off. There were about 1400 riders, luckily mostly in teams.

The track was quite bumpy as it was brand new and completed just in time for the race, so it physically took it's toll on you and it was quite a fast track, pedalling the whole time except one downhill section, you needed to attack the fireroads to overtake a few people cos there was always someone just in front.

[Johnboy74]

Great log title

The advice I've gotten so far for my squat is to work on placing the bar lower on my back. Any other pointers?

The guy shouting was spot on, looked like you we're going to fall forward doing squats.

[bob_summers]

Good going Ben. 24h races unheard of here, wouldn't mind a shot at it...

[benzilla]

Cheers, Bob, 24hr races are very common here. They often offer the civilised '6+6' format where people race from midday until 6pm and then from 6am until midday.

This is a road ride near my place that we usually end up doing. Quite a few nasty hills, so it's a good workout, especially on the fixie.

[benzilla]

We caught the train up to the blue mountains for some mountain biking, we we're going to do two different trails, but we canned the first one as it was raining and the first track had two river crossings.




Then due to some power issues on the train, they decided to terminate the train at an earlier station to where we were headed, so we decided to ride some of the way home as the weather had improved.