Thursday, 27 March 2014

2014-03-27 - Craig - Floor press, Push-ups

Floor Press
5 x 5
1 max Set Push-ups

Floor Press
5 x 20kg
4 x 5 x 25kg
11 Push-ups

  1. Floor press
    • Obviously some experimenting with how you actually set- up to do these.
      I can fudge it now, but when they get heavier, I'll need to be able to get under the bar safely.
    • Didn't really get the bar path right that I can see.
      Later sets I started to keep decent tension on  the bar and things sort of lined up.
      More work to do.
  2. Push-ups
    • Some of what I started to feel in the floor presses carried over.
    • For the first time I think I get this "screwing my hands into the floor" thing.
      I may be wrong and I may have stressed the front of my shoulders, so I'm reserving final judgement for tomorrow and the next day.
      I am however cautiously optimistic.

Wednesday, 26 March 2014

2014-03-26 - Craig - Row, Squats

3 Rounds
Row 500m
10 Air box squats
2:00 rest

Re-used an old one

3 Rounds
Row 500m
10 x 20" Air box squats
2:00 rest

  1. Row
    • Not sure if that was better or worse than usual.
    • The instructions said to go all out on the row, not sure I achieved that
  2. Squats
    • The instructions also said to use perfect form on the squats. Definitely didn't achieve that.
      Some were good.
    • A little disappointed as I went into this thinking that my air squats were feeling pretty solid lately, ignoring the facts that I hadn't videoed them and hadn't been puffed when I was practising them.
    • Not as bad as they have been, not as good as I want them to be.
  • A good workout, executed adequately.

Tuesday, 25 March 2014

2014-03-25 - Craig - Pull-ups

3 reps

Pull-ups - Green band
3 reps

  • No video.
  • Shoulders still hunched up.
  • Concentrated on relaxing my traps and not only did my shoulders nit hunch up, the pull-ups were hugely easier.
    Remind me why I do the hunched shoulder thing again? Oh yeah, because I'm an idiot.

Friday, 21 March 2014

2014-03-21 - Craig - Straight leg deadlifts

Straight Leg Deadlift
2 x 10

Straight Leg Deadlift
10 x 20kg
10 x 22.5kg

  • Very much feeling my way.
    Trying to figure out what it feels like to move from the hips, not driving from the lower back

Thursday, 20 March 2014

2014-03-20 - Craig - Row, Step-ups

Even Row 10 Cals
Odd 8 Box step-ups

Re-used an old one.

Even Row 10 Cals
Odd 8 20" Box step-ups

  1. Row
    • Looks a bit stiff.
  2. Step ups
    • Left elg was not sitting well, a step backward. Not a sbad as it has been though.
  • Just a bit off for this one somehow.

Wednesday, 19 March 2014

2014-03-19 - Craig - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

Front squat to 16" box
7 x 20kg
2 x 7  x 22.5kg
AMAP x 20kg. 15?

  • They're not a disaster, but not a patch on whatever I did the other day and I can't figure out why.
  • Really not sure what I'm supposed to do for the 60% thing as I have no idea what my 1RM is and given my still fairly shocking form am reluctant to test it.
    I just treat it as high rep set and muddle through as best I can.

Tuesday, 18 March 2014

2014-03-18 - Craig - Burpees, HPC

2:00 on 2:00 off x 3
5 Burpees
5 Hang power clean

Re-using an old one.

2:00 on 2:00 off x 3
5 Burpees
5 x 20kg Hang power clean

  1. Burpees
    • Felt OK.
    • Shoulders behaved and in the middle round seemed to be externally rotating well.
    • My knees suffer a bit in them. The impact of landing in a flexed position and I'm using mire quad at that point than they can tolerate. I set myself back as best I can in the heat of the moment for the squat and jump
  2. HPC
    • Came together as I went on. I was getting a bit annoyed when I could feel myself reverse curling the bar. 
  • Last time I didn't quite get 2 full rounds.
    This time 2 or 2 and a bit. I don't care what anyone else says, I'm taking that as an improvement.
  • I forgot to start the camera for the middle set, sorry.