Rapture the end cometh

[rapture]

"The righteous dead will be resurrected and along with the righteous living caught up in the sky."



This will be my workout log, at the moment i am nursing a back injury and am only lightly training.

[rapture]

18/1/06

10 minutes heavy bag work
kicks ,punches ,elbows ,knees. etc

then
16kg snatches 20r/20L/10r/10L no breaks
32kg snatces 3L/3r

[imported_Rick]

What happended to your back Steve?

[rapture]

to be honest i'm not 100% sure what i did and how i did it. the pain did not start hurting till the next day
i did some jerks with the 2x24's and as i was getting tired i was learning back a fair bit. thats about the only thing i can think of.

hopefully a bit more rest(which is hard to do because i love training) and it will be ok.


probably a good lesson in there for me, i was trying to do to much i think.

cheers

[Acd]

Take the time to recover and recuperate completely,ease back into it.
Then come back stronger then ever.
All the best.
A

[meshugga]

steve,
andy is right on the money, recovery is the key to smal hurdles in training, u may get frustrated, but in the long run a few days off now is way better than being off your best for a few weeks. nothin more frustrating than that. so take the small time to recover proper and come back strong

[rapture]

nearly back into training.
banged out some muscleups yesterday just to make sure i could still do them.

video
http://media.putfile.com/crossfit-Muscleup

[jameselliott]

Nice muscle-ups man! you must be keeping abit of strength even over this off-time.

Gonna have to practice ready for muscle-up club test at the TSC!

[Acd]

Way to go Stephen,after rest/injury and still knocking them out in good form is no easy feat.
A

[rapture]

6/2/06
ohs 1 x40 1 x50 3 x50
tire flip 1 x 13
double unders 1 x 50

thats all

[rapture]

7/2/06

ohs
20kg x 4 30kg x 9 40kg x 7 40kg x 7

hang power clean
50kg x 15 60kg x 5 60kg x 4 70kg x 2

ring dip
10kg x 8 20kg x 6 25kg x 3

towel grip kb curls
24kg x 10 24kg x 7 16kg x 20.

[vladimir]

What are towel grip curls ?

[rapture]

Vlad
towel grip curls= grab a towel and put one end through kettlebell handle, then crush grip both ends and curllike u would a dumbell.


8/2/06
back squat
60kg x 10, 80kg x 8 90kg x 6

lunge walk 2 x 20 steps with 2 x 15kg db's

kb swing 16kg x 30 , 24kg kb x 20

[rapture]

10,9,8,7,6,5,4,3,2,1 rep rounds of
strict pull up
2 x 24 kg kb floor press

finished with 100 swings with 16kg, 50L ,50 R.

[rapture]

made some farmers walk bars today.

http://i4.photobucket.com/albums/y138/reekdog/DSCF0474.jpg

http://i4.photobucket.com/albums/y138/reekdog/DSCF0475.jpg

http://i4.photobucket.com/albums/y138/reekdog/DSCF0476.jpg

took about 75 minutes to whip up and i made a few mistakes here and there but they turned out ok and are very solid.

[Acd]

Nice Work on the Farmers Bars, they look very good.

Yeah mate! Nice farmers bars! clever work. watch out for raptures gigantic forearms!

[rapture]

15/2/06
10-8-6-4-2-4-6-8-10 rep rounds of
20 metre shuttle run
20" box jump
24kg swing
forgot to stop the watch but it was a good workout.


16/2/06
60 x 24kg kb snatches in 2:20
finished by mucking around with the 16kg doing some drills from mike mahlers new dvd.
also back nearly 100% so look out.

hopfully i get my power rack tommorow, then the fun will begin.

Steve

[rapture]

20/6/02

OHS 20kg x 10
BS 40kg x 10
80kg x 5, 85 x 5, 90 x 5, 80 x 5, 70 x 5

Ring dip
BW x 10
16kg x 5, 16 x 5, 16 x 5, 12.5 x 5, 12.5 x 5.

2 rounds for time
400metre jog
5 x 24kg snatches L+R, 10 x 16kg snatches L+R
12 pullups

time = 8:00


Also for the experienced guys. it feels like my hips are rising early when i squat, what does this usually mean.
i have never really squatted much so i'm hoping this is a newbie problem that will get ironed out with practice.

cheers

[imported_Rick]

Usually means you need to bring your low back strength up to the strength of your legs/hips. Goodmornings and Romanian DL will help.
Technically wise- when coming out of the hole push your traps into the bar and keep your lower sterum up.
You may simply just need to reduce the weight and work on pure form.

[rapture]

Thanks for the advice Rick, i appreciate it mate.

21/2/06 training

deadlift
sumo
60kg x 6, 5

90kg x 5 x5

bb push press
40kg x5, 50kg x 5, 50kg x 5, 40kg x 5, 50kg x 5.

then conditioning
10-9-8-7-6-5-4-3-2-1 re rounds of
40kg hang power clean
20" box jump.

all rounds unbroken but my conditioning has slipped.

time 5.00 exactly.

cheers

[rapture]

23/2/6

back squat
40kg x 10
then
70kg x 5, 80kg x 5, 80kg x 5, 90 x 5, 90 x 5

Ring dip

16kg x 5, 16kg x 5, 16kg x 5, 12.5kg x 5, 12.5 kg x 5.

1 hour later
2 laps around block(approx 500m)
20 thrusters with 2 x 15kg dumbells)
20 sumo deadlift high pulls with 32kg kb
1 lap around block
10 thrusters
10 sdhp
2 laps around block

time 12: 56

then 50 24kg kb snatches in 2 mins.

cheers

[rapture]

24/2/06

sumo deadlift
wu 50kg x 5, 60kg x 5
then
90kg x 5, 90kg x 5, 95 x 5, 100 x 5, 90 x 5

push press
40kg x 9, 40kg x 11, 50kg x 5, 55kg x 4.

pullup + 10kgs
5,5
chinup + 10kgs
6
pushups
30, 20

[rapture]

27/2/06

back squat
wu 20kg x 6, 50kg x 5

then 70kg x 5, 80kg x 5, 85kg x 5, 90kg x 5, 90kg x 3

then bb floor press
50kg x 20, 20

then ssst = 176 reps in 10mins

tore both hands open before the 5 minute mark, which hurt my score.
did 100 at 5 mins(looking to get 110-120 at tsc)

i really liked this test and will do it regularly if my hands will hold up.

cheers

[imported_Rick]

Respectable numbers Steve.
What rep scheme do you use for the snatches?

[rapture]

Rick
10L 10 R till 5 minute mark, then i switched hands willy nilly trying to save my hands.


28/2/06

sumo deadlift
warmup
60kg x 5

90kg x 5, 100kg x 5, 90kg x 3, 100kg x 5, 120kg x 4

push press
40kg x 11, 45kg x 10, 50kg x 7, 55kg x 5, 60kg x 3

then 12 x 20 metre sprints dragging tyre behind.

hit a new pb in bench today comrades.
heres a pic
http://i4.photobucket.com/albums/y138/reekdog/bench1.jpg

lol

[rapture]

that was me btw
haha

NICE WORK DUDE! what is that? 300kg? 400kg? photoshop?

;)

-james

[rapture]

hahahahahahahaahahahahahahah :D

the kb floor press is really paying off


ps. its 340kg for a triple, i'll teach you at the tsc?

[vladimir]

Nice photoshop work ! :wink:

you teach me that, ill show you how to deadlift the ass end of a chevy.

-james

[rapture]

this one isn't photoshoped.
heres kelly moore,
http://i4.photobucket.com/albums/y138/reekdog/kellymoorepic.jpg

shes a stud

[Cameron]

Straddle planche on the Bells - very cool.

[rapture]

7/3/06
deadlift

90kg x3, 100kg x 2, 110kg x 2 ,120kg x 2, 130kg x 1 140kg fail, 140kg fail.

my deadlift sucks atm.

[rapture]

9/3/06
2 days after a crap session and i have had one of the best sessions i have ever had
bw=73kg
bb cleans
40kg x1, 60kg x 1,1,1,80kg x 1(old pr)85kg x1pr,90kgx1newpr, 95kg(fail)

then deadlift
120kg x1, 140kg x 1, 160kg x 1 (equal with pr but was much cleaner this time)

got all lifts on video which i will post later.


cheers guys

[Acd]

Nice Work,stronger then ever.
That why you needed the rehab time bro.
Good Vibes to be Back into full tilt training I'll bet.

[rapture]

Thanks Andy

feels great to be back, got to stay away from the injuries.

i'm looking forward to catching up with you and all the boys at the TSC, should be a awesome day.

deadlift and clean videos can be found here

http://www.putfile.com/rapturecomequickly

[jameselliott]

Nice lift mate! Youll have to teach me that psych-up dance you do sometime! Did you bust an ammonia capsule before doing that? ;)

see ya at the TSC...170kg!?

[rapture]

you can thank 5 years of classical ballet for the awesome pre lift jig.

hopefully at the tsc i can pull 160kg, anything else is a bonus, although the adrenaline might add some weight to the bar.

[rapture]

tsc results

deadlift 165kg, 10 pullups with 10kg, 129 24kg snatches in 5 mins.

i'm super, super sore.

when i get back into training i'm going to experiment with this idea

day 1 power lifts, day 2 conditioning day 3 o-lifts, day 4 rest then repeat.
will post workouts in the log.

cheers

[vladimir]

Steve,

That was awesome stuff in the snatch, i'm glad i was there to witness it !

Vlad

[rapture]

20/03/06
warmup with 10mins of kb drills with 16kg including swings, snatches, presses etc
bench

65kg
1,2,3,1,2,3,1,2,3,

grip work
inspired by James and his rolling thunder and his great grip strength i have decided to work on my grip strength.

1 arm dead with thick handle
worked up to 72.5kg on my right. could do 62.skg easy with my left, but couldn't crack 72.5

straight bar lift( i don't really know the name for these)
workout up 65kg left and right

see pics for an idea

http://i4.photobucket.com/albums/y138/reekdog/DSCF0516.jpg
http://i4.photobucket.com/albums/y138/reekdog/DSCF0520.jpg


then 75lbs db hang power snatch 4 singles left and right

[JE]

Nice grip work there steve!

that vertical bar lift is pretty impressive! I have to try that. thats some thick pipe you have there. looks like it would make a great thick wrist roller too.

[Acd]

Your Gym is getting so Smicked On!!
Nice Work.

PM still on the way.

[rapture]

22/3/06
warm up with 10 mins of free flowing kb moves with the 16kg
bench 65kg 1,2,3,1,2,1,2,3

bb snatch/ohs

40kg SN then 5 ohs
45kg SN then 5 ohs
50kg SN then 3 ohs

clean and jerk
60kg , 70kg
clean 80kg, 80kg

front squat
50kg x 5 60kg x 5 70kg x 4

grip work
vertical bar deadlift left and right
62.5kg
65kg
66.25kg

wrist roller
chinups 10,10

then 5 rounds of
ring jacknife
and power wheel knees to chest


quite a monster session

[rapture]

one reason to do the o-lifts

http://www.mikesgym.org/wod/images/Oleskandr%20Kutcher%20(Ukraine)%20-%20back.JPG

Oleskandr Kutcher from the ukraine
thanks to mikesgym.com

[jamie douse]

i need to stop drinking chcocolate milk because i'm up to 76kgs and i can't do many pullups anymore

Steve,

You might've already heard this, anyway in case you haven't.
Went to a nutrition seminar yesterday presented by one of Australias better known "mainstream" nutritionists - Glen Cardwell. At present Glen is, amongst other things, the nutritionist for the Western Force.
Glenn presented the results of a recent study extolling the virtues of chocolate milk as a source of restoring muscle glycogen stores after strenuous exercise. Chocolate milk was almost as effective as gatorade :o
Might need a re think on ceasing with the choc milk! :)

[vladimir]

Those traps (Oleg) are very impressive !!!

[rapture]

Thanks for that Jamie, i have read stuff on the value of choc milk for post workout recovery.
my problem is i consume it in huge amounts, sometimes for breakfast lunch and tea.


Vlad

they are massive man

[rapture]

27/3/06

kb warm up

walking lunge with 2 x24kg KBs at hang
3 sets of ten steps

then see saw press
3sets of 3L 3R

chin up 13,10,6,6

deadlift 60kg, 100kg, 120kg , 130kg 130kg

face pulls with old bike tube to work on fixing upper back roundness

[rapture]

28/3/06

3 rounds for time of
400m run
BW on bar deadlifts x 12 reps(bw =75kg)
20inch box jumps x 20reps
time= 10:40
sucking wind the whole time


then ohs
60kg x 1 = new pb
then 60kg x 4 outstanding stuff

OHS are an awesome exersice

[rapture]

did some o-lifting today

technique work with 40kg

did loads of squat snatches and squat cleans, really good session

no power snatches or cleans

[rapture]

i will not have access to the internet for awhile comrades.
i will be going back to basic and just doing kb, ring stuff, bodyweight, and maybe some powerlifts.

will update log when i can

cheers

[rapture]

squatted 130kg for 2 reps today boys. also squatted 100kg for 15 reps.

happy days.

[imported_Rick]

Nice work Steve!
Been focusing on the squat of late?

[rapture]

rick

i'm just trying to catch up to the guys i work with. they are strong boys.

[Acd]

Great Work!!,Whats your BW now?

I only just got 100kg Squat recently but a long way before 15 reps with it :shock: Strangely my front Squat is not far behind my BS. :?

[rapture]

bw is around 75-77

deadlifted 175 at the gym today as well.

[vladimir]

That is an excellent deadlift for your bodyweight Steve !

[Acd]

Yep Nice Work!! You are going to grow into a big big Lad. :shock:
The Back's going good then?

[rapture]

anyone keen for an endurance challenge.

i did 61 squats in one set with 60kg's at the gym the other day. we put out a challenge but no one else seems keen.
each rep was below parrallel.

hope all you guys are going good

[Acd]

Thats a lot of Squats!! :shock:
Nice One,
Do you call that a Warm Up these days? :wink:

[rapture]

hey andy, my strength is improving slowly, my conditioning is terrible at the moment

i am having fun in canberra though, and life is going well.

i will keep posting little bits of interesting info when i get a chance

[rapture]

dealifted 180kg today chaps.@ 76kg bw.
happy times.

[vladimir]

That is an excellent lift Steve, well done ! We better watch out at the next TSC, unless you decide to run your own in Canberra . :)

[rapture]

i will most probably if i get time off, travel up to see u guys for the next tsc.

i need to start doing snatches again though

[Acd]

Nice Work,thats a big lift.
BW76kg,Are you aiming for any wieght or just letting it climb naturally?

[rapture]

21/10/2007

21, 15, 9 rep rounds of

double KB snatch (2x16kgs)
double KB front squat(2x16kgs)
pushups

Time 9.52


steve

[rapture]

22/10/07

30,20,10 rep rounds of
long cycle C+J (2x 16kgs)
ring dips

time = 9.57



steve

[rapture]

25/10/07
Ten Mins clean and press 16kg 148 reps

[Paul in Hobart]

1 or 2 16s ?

[rapture]

Just one mate, I put my Personal training client through the ten mins and thought I would join in.

I seriously suck at double jerks, My technique is rubbish and shoulders too tight,

I'm quite interested in GS though, so I have been working the jerks 3 times a week

[Paul in Hobart]

Are you going to Steve's Sydney workshop?