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Re: 5/3/1 Redux

Postby xJimx » Sat Mar 17, 2012 11:27 pm

30 min run
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Re: 5/3/1 Redux

Postby xJimx » Sun Mar 18, 2012 4:26 pm

5 mile run.

Felt better than last week & shaved a few minutes off.
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Re: Wild UK

Postby xJimx » Sun Mar 18, 2012 4:39 pm

If anyone's wondering about all the cardio it's because I've just signed up for a 'wilderness triathlon' in September - http://www.princes-trust.org.uk/support_us/adventure_challenges/wild_uk.aspx. It's a fundraiser for the charity I work for & I've agreed to be part of a staff team. It's 100 miles over 3 days on foot, kayak & bike, camping out each night.

Plan is to keep up 3 gym visits per week but also nail 3 cardio sessions, all of which will be running until I get my bike fixed. The event training plan makes a big deal of not underestimating the importance of strength training so I reckon I should be OK here, obviously though my CV fitness needs work. What I'm most worried about though to be honest is how sore my arse will be after so many hours on a bike :)
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Re: Wild UK

Postby baldy » Mon Mar 19, 2012 9:52 am

xJimx wrote:If anyone's wondering about all the cardio it's because I've just signed up for a 'wilderness triathlon' in September - http://www.princes-trust.org.uk/support_us/adventure_challenges/wild_uk.aspx. It's a fundraiser for the charity I work for & I've agreed to be part of a staff team. It's 100 miles over 3 days on foot, kayak & bike, camping out each night.

Sounds like a fun event to do, if anything the strength training will be good "injury prevention" plus the cardio might get you really ripped for summer?
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Wild UK

Postby JP » Mon Mar 19, 2012 10:21 am

sounds like an awesome challenge :)

enjoy the build up!
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Re: Wild UK

Postby xJimx » Mon Mar 19, 2012 7:39 pm

Getting ripped would be sweet; more likely I'll just break an ankle though.

Gym today:

Dips:
2x8x40
1x7x40 - f*ck 8th rep close but no cigar

Decline Ring Rows:
3x8

Belt Squat:
3x8x80

Tucked Front Lever:
x3

Some holds
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Re: Wild UK

Postby xJimx » Wed Mar 21, 2012 9:23 pm

Tuesday night: 30 min run

Today:

Scaffold Pull Ups:
1x8x30
1x8x20
1x8x10
1x8@bw

Decline Ring Push Ups:
4x8 + 1 chain

Belt Squat:
2x12x90

Tucked Front Lever:
x3
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Re: Wild UK

Postby xJimx » Fri Mar 23, 2012 8:07 pm

Thursday night: 30 min run

Today:

Warm ups then

Cross Pulls:
5x5

Bulgarian Dips:
3x5

L-Sit Pull Ups:
3x5

L-Sit on rings:
3x3

Ring Rows:
3x10
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Re: Wild UK

Postby xJimx » Sun Mar 25, 2012 7:06 pm

5 mile run.

Shaved another 2 minutes off but paying the price now - went balls to the wall.
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Re: Wild UK

Postby xJimx » Mon Mar 26, 2012 7:17 pm

Have recovered quickly from yesterday with no niggles to report (though squats were tough as expected). Guess that means I still should be pushing harder.

Gym today:

Dips:
3x8x40

Belt Squat:
3x8x90

Scaffold Chins:
3x8 + 1 chain

GHR:
3x8

Tucked Front Lever:
x3


Pleased to nail 3x8 on dips after a couple of frecent fails. Chins with chains may look & sound hardcore but I nearly strangled myself so probably not to be repeated.
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Re: Wild UK

Postby xJimx » Thu Mar 29, 2012 8:49 pm

Last few days have been super busy & I've only been getting around 6 hours sleep per night. Feeling totally f*cked since yesterday; exercise has just been going through the motions.

Tuesday: too busy, working until midnight.

Wednesday: 5k run - all I could manage just to keep going.

Thursday: went to gym, felt shite, did full-body routine, too shameful to log, meh.
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Re: Wild UK

Postby xJimx » Fri Mar 30, 2012 9:38 pm

Feeling a bit better today in the gym, mainly due to massive coffee beforehand.

Bulgarian Dips:
3x8

Decline Ring Rows:
3x8

Decline Ring Push Ups:
3x8

Cross Pull Singles:
x6 - each one held for a few seconds

Chins to failure:
1x12
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Re: Wild UK

Postby baldy » Fri Mar 30, 2012 9:47 pm

xJimx wrote:Feeling a bit better today in the gym, mainly due to massive coffee beforehand.

Caffeine can make or break a session.
What is a Bulgarian Dip?
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Re: Wild UK

Postby xJimx » Sat Mar 31, 2012 8:48 am

It's a ring dip variation favoured by gymnasts. Much harder than a normal ring dip & supposedly helps develop strength needed for an iron cross, the tension it generates towards the end of a set is pretty crazy.

This dude makes it look easy but then he probably weights about half as much as I do:

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Re: Wild UK

Postby xJimx » Mon Apr 02, 2012 7:07 pm

Have caught some type of gentle manflu. Don't feel ill as such just extremely lethargic. No exercise over the weekend consequently.

Gym today was a struggle, weak like a kitten.

Belt Squat:
up to
1x3x110
2x2x110
4x100
8x90
12x80

L-Sit Pull Ups:
3x10 - done on rings

Ring Dips:
3x10

Dizzy at this point so went home.
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