6 hours of hill repeats

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6 hours of hill repeats

Postby ninearms » Tue Oct 06, 2009 2:46 pm

New surroundings merits a new log...

Been in Belfast for a couple of weeks now, and finally got into the gym again on Saturday just to test the waters. Been off the creatine and beta alanine during that time, and lost a bit of weight too (was 79kg in the evening the day after the move) so first session was decidely poor (front squatted a 5 rep grinder with a weight I could normally hit 10 with...). Better showing the next day when I banged out 3 comfy singles at 120. Bag didn't have more than 125 in it, but a 5kg drop in my current state isn't too bad. Pressed only a couple of reps short of my all-time best this morning though, and was looking pretty buff in the mirrors too. Pretty sure I saw Buzz's ghost weeping behind me.

Anyway, I'm taking the next 2 weeks as an opportunity to try a few new things out and reacquaint myself with a few others. So, hang snatches are back, hang cleans are back, glute ham raises are in (never seen anyone use this yet...), bench pulls are in, pullups are back (shoulder finally approves). Doing a quick CM and BA reload now, so once I'm back up to where I left off I'll resume 5/3/1.

The plan for each session now is something in part inspired by Gant Grimes' Heavy Hybrid programming, so each session will look something like this:

1) Skill work - light OL stuff, maybe learning handstand pushups and kipping pullups, maybe the odd front lever.
2) OL
3) Front squat, press or clean dead following 5/3/1, plus assistance
4) Short metcon, no more than 10 mins, ideally 6-8 mins - 200m intervals and 100m sprints on the C2, some modified CF stuff, maybe some KB work.

Still working out some of the finer details, but it will almost definitely be the best VF has ever seen, and certainly likely to reduce gauze to a pile of non-training excuse tears.

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

-- Theodore Roosevelt, 1910
Last edited by ninearms on Fri May 23, 2014 6:28 pm, edited 16 times in total.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The Man in the Arena

Postby JP » Tue Oct 06, 2009 8:32 pm

ninearms wrote:Still working out some of the finer details, but it will almost definitely be the best VF has ever seen, and certainly likely to reduce gauze to a pile of non-training excuse tears.


...and ignored by JP as bollocks :lol:

Good to have you back buddy! Hope you settle in to the new home well!

I mean the gym of course.
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Postby buzz » Wed Oct 07, 2009 8:18 am

Was my ghost ripped?

Race to 150 frontie? :)
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Postby ninearms » Wed Oct 07, 2009 9:08 am

buzz wrote:Was my ghost ripped?


Skinny-fat I'm afraid. And it was doing wrist curls in a power rack. Whilst wearing gloves.

Race to 150 frontie? :)


Deal. No belt. Knee sleeves permitted, but no wraps.
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Re: The Man in the Arena

Postby ninearms » Wed Oct 07, 2009 9:19 am

JP wrote:Hope you settle in to the new home well!

I mean the gym of course.


Likewise mate. Virgin Active is something we all aim for, but most fall short.
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Postby ninearms » Wed Oct 07, 2009 9:31 am

Wednesday 07/10/09

Had to train this morning as we're flying back to England for my brother's wedding tomorrow, and Wednesday morning is when the rowing team are in. Had to kill a fair bit of time before I got on my usual platform (the one that isn't opposite a mirror), so did a lot of mobility work plus a few bonus lifts. Also got to see some shocking squats and deadlift-upright row-reverse curls. Should a 6ft rower really be struggling with 60kg partial squats???

A) GHR

BW/10x3

B) Front squat
60/3
80/1
90/1
110/1
120/1
125/1

C) Snatch
35/3x3: hang
40/3x2
45/1x3
50/1x2
52.5/1x2
55/1
57.5/1: missed it forwards first time due to not driving through the heels enough, retook it 30s later for an easy lift.

D) Clean deadlift
60/3: clean pulls
90/5
107.5/5
125/5
140/5

E) Metcon
15-9-5 reps Clean deadlift 90kg s/s Hammer grip chins

5:10. Gassed after that.
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Postby XkillerX » Wed Oct 07, 2009 1:34 pm

Constructive criticism is the backbone and cornerstone of improvement and advancement.

Without cynics and critics we'd still be wearing stones for hats and bow down to the jods of snowy summers.
Next time, I'll spend the money on drugs instead.
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Postby ninearms » Fri Oct 16, 2009 6:04 pm

Pretty much back up to speed now - did my pressing and clean deads as per 5/3/1, but will drop the fronties back a couple of cycles and work back up as they're not quite there yet. Was pretty much on the verge of stalling before the move anyway, so no big loss.

Tuesday 13/10/09

Rowers in so had to squat first. Not ideal.

A) GHR
BW/10x2

B) FSq
60/5
80/5
92.5/5
107.5/5
120/3: might have got 4, but not 5.

C) HC&J
40/3+1x3
50/3+1
55/2+1
60/2+1
65/2+1

D) HCl
70/1x2
75/1
60/1x2
65/1x2
70/1

E) GHR
BW/10x5

F) Hammer grip chins

BW/10x3

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

Thursday 15/10/09

Weakest Rowers Ever were in again, hogging everything, so had to press first which compromised the later snatching.

A) Pr 5/3/1 6.1
40/5
47.5/5
52.5/11: PR

B) SnPr

42.5/10x5

C) HSn
40/3x3

D) Sn

45/1x3
50/1x5

10 min break

40/1x3
45/1x3
50/1x3
52.5/1x3

E) BSq
60/3
100/2
120/1
130/1
140/1

F) GHR
BW/10x2

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

Friday 16/10/09

A) HCl
40/2x3
45/2x3
50/2x2
55/1x2
60/1x3
65/1

B) CPull

65/3
80/3
95/3
100/3

C) ClDead
107.5/5
125/5
140/13: PR

20 min break, helped a guy out with his snatches. Car park was being cleaned so couldn't go home yet, so decided to drill the snatch a bit.

D) HSn
30/3x2
40/3x3
45/2x2

E) GHR
BW/10
+5/10x2
BW/30

F) Pullups
BW/10x3: first 2 sets hammer grip, last set wide

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

Back to the grind properly next week, training 4 days a week, something like this:

1) Hang clean, C&J, FSq 5/3/1, GHR, metcon
2) Hang snatch, Snatch, Press 5/3/1, snatch press, metcon
3) Clean pull, Clean dead 5/3/1, GHR, metcon
4) Hang snatch, hang clean, metcon

Hang work on days 1 and 2 is just light stuff to warm up for the full lift, day 4 will be more like a max for the day.

Now if only those rowers would fuck off...Adult males shouldn't be struggling to deadlift 85kg, should they?
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Postby baldy » Sat Oct 17, 2009 4:30 pm

Even more cryptic notation! Got to be the most complex log on VF.
:?
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Postby thestoatyone » Sat Oct 17, 2009 4:55 pm

Ninearms wrote:Friday 16/10/09

A) HCl
40/2x3
45/2x3
50/2x2
55/1x2
60/1x3
65/1


I'm sure I remember a question like that in an A level Chemistry paper I sat once...
Last edited by thestoatyone on Sun Oct 18, 2009 9:19 pm, edited 1 time in total.
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Postby ninearms » Sun Oct 18, 2009 9:18 pm

I did consider providing a key, but realised it would be better to fuel Buzz's fear by keeping it on the down low.
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Postby ninearms » Sun Oct 18, 2009 9:23 pm

Sunday 17/10/09

Spent 5 hours in the hills yesterday, so bit of a change of plan due to decidedly heavy legs

A) HC&J
30/3+1
40/3+1
45/3+1
50/2+1x3

B) C&J
50/1x2
55/1x2

C) HCl
50/1
55/1
60/1x15

D) FSq
82.5/5
95/5
107.5/6
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Postby ninearms » Mon Oct 19, 2009 12:06 pm

Monday 18/10/09

A) Hang snatch
30/3x3
35/3x2
40/2x2
45/2x2
50/2x2
52.5/1x2
55/1x2
57.5/1x2
50/2

Change of plan...no floor work for a few weeks, gonna work on this hang stuff as I can tell it's going to pay off.

B) Strict press

40/5
47.5/5
52.5/9: not bad, couple of reps short of last week's PR but I pressed first then.

C) Snatch press
42.5/10x5
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Postby ninearms » Wed Oct 21, 2009 11:28 am

Wednesday 21/10/09

A) Clean pulls
50/3
70/3
90/3
95/3x5

Good pulls today, keeping the bar close and driving hard through the heels.

B) Clean deadlifts 5/3/1 6.1
107.5/5
125/5
140/16: PR

C) Metcon: 15-9-5 95kg clean dead s/s hammer grip chins
4:20 PR

Big improvement there - last time was 5:11 and the deads were 5kg lighter.

D) GHR
BW/10
5/10
BW/10x3
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Postby ninearms » Thu Oct 22, 2009 12:48 pm

Thursday 22/10/09

A) Hang snatch
30/3x3
35/3x2
40/2x2
45/2x2
50/1x2
55/1x2
57.5/1
60/1x2: first one was a low power snatch due to sloppiness, second was nice and tight and fast. I suppose I could call that a PR, although only because I haven't hang snatched for about 2 years...
62.5/F: complacent and lazy.

B) Hang clean

40/2x2
45/2x2
50/2x2
55/1
60/1x2
65/1x10: pulling these a bit funny until the last 3 or 4 lifts. Lower back pump getting annoying at this point so cut it there.

C) GHR

BW/15x5
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