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

Floor Press
5 x 5
1 max Set Push-ups

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http://youtu.be/5IXHosrBe00


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

Comments:

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.

2014-03-26 - Craig - Row, Squats

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

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Re-used an old one

http://youtu.be/cMP5zWYSNzE

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.

Overall

• A good workout, executed adequately.

2014-03-25 - Craig - Skill/strength - Pull-ups

EMOM 12
Pull-ups
3 reps

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EMOM 12
Pull-ups - Green band
3 reps

Comments

• 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.

2014-03-21 - Craig - Straight leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/KcCtjIqsuwk

Straight Leg Deadlift
10 x 20kg
10 x 22.5kg

Comments

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

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

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

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Re-used an old one.

http://youtu.be/XC7IelFdvaI


EMOM 20
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.

Overall

• Just a bit off for this one somehow.

2014-03-19 - Craig - Front squats

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

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http://youtu.be/SaRhORpme3w


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


Comments

• 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.

2014-03-18 - Craig - Burpees, HPC

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

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Re-using an old one.

http://youtu.be/HLUo4pJmftc

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. 

Overall

• 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.

2014-03-17 - Craig - Press

Press
5 x 5
AMAP 70%

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No video

Press
5 x 5 x 30kg
AMAP 20kg - 15 or so?

Comments

• I wasn't sure about the 5x5 so I tried to be a little conservative.
  30kg was just OK, almost too much.
• Lost the shoulder first elbow second thing many times unfortunately.

2014-03-12 - Craig - Skill/strength - Max Pull-ups

Pull-up
3 x max

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http://youtu.be/KxThoAAELjY

Pull-up
3 x max - green band


Comments

• Not sure my shoulder blades are getting back. In  fact pretty sure that they aren't.
  Need to check the video.

2014-03-11 - Craig, Pull-ups, Row

3 Rounds (Not for Time)
5 Banded Pull-ups
250m Row

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Borrowed the last of Lynette's

http://youtu.be/yKpR2pgBvDk

3 Rounds (Not for Time)5 Banded Pull-ups - Green band
250m Row

1. Pull-ups
   • That don't impress me much.
2. Row
   • I've done better and I've done worse.

Overall

• I did it and that was good, I needed to move a bit.
• Can't get excited about how well I did.

2014-03-07 Craig - Sumo Deadlifts, Good mornings

Sumo Deadlift
3 x 7
Good mornings
2 x 5

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http://youtu.be/F_oINL-eyGE


Sumo Deadlift3 x 7 x 40kg
Good mornings
2 x 5 x 20kg

1. Sumo deadlift
   • Just feeling my way.
   • Really not sure how wide my feet should be, whether my toes should point out or more forward, how wide my hands should be or what the pull should feel like.
   • Despite all that, looked OK.
2. Good mornings
   • Pretty much all of the above applies here too.
   • Apparently I have  a splendid ability to twist my hips so that one leg takes almost all of the weight. Need to get better video to keep an eye on that.

2014-03-06 - Craig - Front squat, HPC and press

15-12-9
Front squat to High Box (AT PARALLEL)
Hang power Clean/Press

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Borrowed one from Lynette

http://youtu.be/hoAGdtpftDI

15-12-9
20kg Front squat to 17" Box
20kg Hang power Clean and Press

1. Front squat
   • Just couldn't recapture that solid position I had the other day with the front squats
2. HPC and Press
   • Wrists and forearms killed me.

Overall

• Just a struggle from start to finish, for no good reason.
• I felt crap warming up and hoped it would be one of those days where I felt like I shouldn't train and it would turn out to be a really good session.
  It didn't.
• Nothing was beyond me, just didn't come good on the day.
  It happens.
• Oh and why I put the wooden practise plates on for a workout where in theory, I don't have to put the bar down?
  No frigging idea.

2014-03-05 - Craig - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/UlcXNrkoD4U

Shoulder press
5 x 35kg
15 x 20kg

Comments

• Today I worked on the "shoulders press up before elbows lock out" thing that Jeff talked about.
  I got it some of the time.
  It turns out the trick is to press your shoulders up before your elbows lock out.
  If Jeff could just make these things more clear I wouldn't have these sorts of problems. It's these damn cryptic clues he uses.
• So what seemed to work was thinking about keeping my elbows bent until I had moved my shoulders as far as I could. I actually thought of my arms as in one of those nautilus lat pullover machines 
  
  I've never used one, but that position for the elbows.
  In the video it doesn't look like that, but that image seemed to work.
• I can't see what my shoulder blades were doing, but my delts were burning rather drastically, especially in the high rep set.
• And today was much harder than it has been. High gravity heavy. That isn't a heavy weight and it doesn't normally feel heavy to handle it, just hard to move it correctly.
  Today it was a struggle. Just one of those things.

2014-03-04 - Craig - Push-ups, Step-ups, Lunges

2 x
5:00 Rd (3:00 rest)
5 Push-ups
10 Box Step-ups
15 Lunges

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Borrowed one of Lynette's.

http://youtu.be/lm60E5T_-04

2 x5:00 Rd (3:00 rest)
5 Push-ups
10 x 16"  Box Step-ups
15 Lunges

1. Push-ups
   • Coming together.
   • The first round each time was much better. By the end I was falling apart a bit.
   • It wasn't that they were any harder, well they were, but not that much, it was that I couldn't keep everything connected and fell apart into a bunch of separate body parts.
2. Step-ups
   • Went for a bit lower box height and I think it was wise.
   • Both hips felt pretty solid, but not by much. This scaling idea might have some value after all.
   • Breathing pattern had a big influence, see below.
3. Lunges
   • Left leg is still less stable, but it is improving.
   • Stability on either leg was directly related to how well I avoided chest breathing. The silly thing is, it's no harder to do when I'm puffed and I get more air in, but I guess out of habit I revert back to a panic type breathing patter, which makes me feel panicky.Sounds a bit new-agey, but it really has an amazing effect.

Overall

• Not a disaster.
• Still inconsistent.