Chris' training log

[chris b]

Hi i have been fluffing around with my training for the last couple of months so i thought if i put down a training log i might start getting a little more serious. I am always open to feedback and ideas so feel free.

Sunday 17th Feb
Warm up swings streches and joint mobility

Jerks with 24kg. had to put bell down 4 times through workout
5L 5R, 10L 10R, 15L 15R, 20L 20R, 15L 15R, 10L 10R, 5L 5R

2x 8 f/m ring push ups

1x 5, 1x 4, 1x 3 ring chin ups. full range of motion

Practice dips on rings. jumping to help get up. controlled lowering.

Support holds and L-Sits on rings

Monday 18th Feb

45mins Spin class. anout only riding i am getting done at the moment with all this rain we are getting.

Afternoon

Warm up swings streches and joint mobility

3x 5 16kg windmills

2x 10 32kg 1h swings

3x 5 32kg snatches

3x 5 32kg renegade row push ups

3 x 7 f/m ring psh ups

4x5 rack squats (2, 24kg)

1x 5, 1x 4, 1x 3 ring chin ups. full range of motion

Tuesday 19th Feb
45 min spin class

Wednesday 20th Feb
Warm up swings streches and joint mobility

3x 10 32kg 1 h swings
2x 10 2h 48kg swings
3x 10 28 kg snatches
3x 20 step 2x 12kg o/h walking lunges
2x 5 24kg rack squats
3x 10 f/ ring pus ups
L sits and support holds on rings

Time to start some timed sets again over the next couple of days rather than for numbers and get back into some LCCJ sets for time again.

[imported_Rick]

Welcome Chris- good to see you posting.
How things up in Coffs?

[Emily]

It's about time you started posting. I don't see any Spartan on your log. Very disappointed.

Will you compete on the 29th? I really think you should. Aside from anything else, if you don't you will never attain the title of "Hard Core" (two words, capitalised) and I will call you soft for the rest of your life.

[chris b]

Hey rick,
Yeah finally got off my butt and instead of reading everyone else's post i thought i should contribute as well. All is well up here in Coffs. working and training as usual and heaps of rain.
Only thing i can fault the place on is trying to find people to train with. Its all about the bicep curls up here. i am starting to bring a couple of people around in their way of thinking but it is hard to get people that want to actually want to train rather than just pose. We will get there though. Any suggestions of training would be greatly appreciated as well if you see anything i am grossly missing.

As for Emily.
The Spartan is coming. I have torn a big chunk of skin off my palm so giving it a day or 2 to recover and i will give it a crack. Maybe this arvo depending on how the hand is. As for your claims on being Hard Core, "2 words not 1", i'm still here and up for any challenge. Still spending my days thinking of stuff i can do and trying not to get horribly injuried doing it. When you can forward roll the tready come talk to me. hahaha.
Yeah i am away on the weekend of the comp for a firefighting course but will post some results in the following week. I better get training i suppose.
Well done on your training as well. You have been kicking some goals lately with your chin ups by the looks of it. Keep up the good work.

[imported_Rick]

Any suggestions of training would be greatly appreciated as well if you see anything i am grossly missing.

Just make sure you have a balance of horizontal and vertical pushing and pulling motions. Also, you could slot in a full body BB move....squat or DL. Other than that keep it going.

[jefwil]

You will be happy to know that Michael Earl is training harder than that. Good to see you putting up some numbers. We are doing LCCJ on the 29th of March, which means you are too. Try to get Katrina to give it a go as well.

[Paul in Hobart]

it is hard to get people that want to actually want to train rather than just pose.

I train alone but not because I'm a lonely sort of guy.
I do have a built in self-motivator though.

Advertise locally for "hard comrades and comrade ladies" to train with :lol: They are out there. In the meantime use this forum as a motivator. We know where you live...

[Emily]

You should get Katrina to start posting too. I miss training with you guys. I have to go solo most of the time now. Except when I train with Hungary and he tries to make me run.

Firefighting course? Very cool. Perhaps you won't be the youngest person by 15 years this time :wink: And I hope they really put the spiders on the ladder this time.

[chris b]

Thursday 21st Feb
Rest day

Friday 22nd
The Spartan
16kg
100 Snatches (swapped every 20. last set 10 on each) 4:38
1min rest
100 double cleans 7:32
1min rest
100 Double swings 4:28

Same as emily as the first time i got through this session. Body was good but hands are completely torn apart now. Will give it a day or 2 off the bells and do some squating and see how i go. Could have have a lot more had the hands not given out.
Thanks for the feedback guys. Going to try some new stuff next week. ie. some squats and maybe some deadlifts will fit in nicely with my hands at the moment.
Helps with motivation knowning there are other people out there.
Thanks.

[Emily]

Great work with the Spartan! You get an elephant stamp for that one. I really have to work on catching the KBs in my fingers so I stop ripping my palms. Have you done much to the handles of your KBs? Jeff ground HEAPS off mine and the difference is enormous, they're much less rough on the grip now.

And as for forward rolls on the treadmill, I like my hair way too much to ever try that again. I still can't stand on a swiss ball either :oops:

[chris b]

Sat 23rd feb
Rest day

Sun 24th Feb

Hands still torn apart. so squats were about all i could manage. Biceps very sore as well.

2x10 o/h squats facing wall hands together with broom.
2x 20 deck squats
2x 10 deck squats into pistol.

Squats
1x5 40kg, 1x5 50kg, 1x3 60kg, 2x3 70kg, 1x5 50kg 1x5 40kg
Just practicing technique. First time i have squatted with a b/b for a while which was good because i couldn't hold anything.
Hip flexors, legs and lower back starting to feel better now i training a little more consitently. and now stretching much more regularly i am feeling the benefits.

[chris b]

Monday 25th Feb
45min Spin Class (Morning)
(Evening)
5x 7 2x 20kg LCCJ
Just practicing technique
Play around o\with some swings etc, nothing to serious, didn't want to tear hands again.
30min run along beach

Tuesday 26th Feb
Circuit at work.
Various set of push press, snatch, push ups, skipping, lunges, oblique twists. B/B 25kgs. Sets varied from 5-25. Just joined in with circuit when i could and helped people when needed.
Followed straight up by 45min spin class

Wednesday 27th Feb
90min hard ride in hills (in sun which was nice)
Arvo
Warm up and joint mobility
7mins 1 arm LCCJ 24kg 70reps
Ring chin ups. Full range
1x 8
1x6
1x5
LCCJ 2arm 16kg 5, 10, 10, 10, 5 (just trying to get technique right)
F/M ring push ups 3x 10
3x L-sit on rings 10-15 secs

[chris b]

Friday 29th feb
Warm up
24kg 1a swing 30sec work, 30 sec rest 3 sets each side
5mins LCCJ 2x 16kg 40reps
3x 10 1 leg deadlift 32kg e.s
3x 10 explosive push ups.

Have soreness in my left side of neck. Not sure what it is but is starting to annoy me and think it is starting to annoy my shoulder as well. Feels like it needs to be cracked or stretched in some way. Anyone with any ideas on stretching out upper traps and down the side into upper shoulder?
It is also very tight to massage.

[Paul in Hobart]

Chris you've been doing high vol with cleans e.g. Spartan with 100 reps, etc. Take a break from all that trap recruitment. GS presses (same groove as jerk) and squat ->press will keep you strong & fit. The latter can be done as timed sets - rest in rack - it is not pleasant , but effective!

Pushups and ring work will tighten pecs esp p.minor. Dig around and find trigger points there ; also you will have several in the neck/traps. I gave up spending my days chasing trigger points - once your body finds the right mix/volume/intensity you will be fine. Ramping up (e.g. with a looming comp or playing catch up; also using heavier weights than you are adapted to) will upset your balance.

Always ask why you are doing an exercise and whether you are going to failure. My experience is if you train to failure your body starts to protest!

Also if you do desk work/pc work - that will tighten traps and pecs like nothing else. Either change jobs :cry: or look carefully at your choice of drills.

Pain is not fun. Let's hope it eases up spontaneously. I'm sure it will.
cheers
Paul

[Emily]

The best stretch I have found for that area (which is a mess on me due to whiplash injuries) is what's known as the 'eagle' in Yoga (minus the legs bit).

Take a look at http://www.yogajournal.com/poses/785, try to pull your elbows up and shoulderblades down.

[chris b]

thanks guys.
Paul in regards to what you were saying, i agree and the plan after how i felt was t layoff the cleans for a couple of days. Due to the sore traps i have been doing little in the way of snatching as well.

When you said try some timed sets were you refering to timed sets of presses etc? would i be better off doing double bell or just one?
Also i am finding myself infornt of the computer screen more and more than i want at the moment and as i was writing the last post i have noticed this computer at work is on a bit of an angle.....hence i have spent the last little while re-arranging the office. ony thing to worry about is the boss back in tomorrow morn. hahaha. But the ergonomics are much nicer now.

Would a plan of some pressing, rack squats rack holds, b/b squats be in order? I was even thinking about doing some floor presses etc as well?

thanks for your help guys. emily i have even had a look at your yoga thing.

[chris b]

Sat and Sun 1-2 March
Rest. Felt flat and a bit crook.

Mon 3 March
45min spin class

Swings, alt shoulder press. Still not feeling good.

Tues 4 March
45min spin class

Wed 5 March
AM 90 min hard ride in hills
PM
Swings
FIgure 8's.
2x 5 20kg Windmills
2x 16 turkish get up

Thurs 6 March
Rest day

Friday 7 March
Warm up.
10 x 5, 1 arm swing, Clean, Clean and jerk, Snatch with 24kg 33 mins.
Left last set of clean and snatches out because hands were torn apart.

Lazy week. Just havent been feeling to good. Felt great on friday and glad i had an easier week. ready to get back into it this week. Just need the hands to heal again. left trap is still tight but not as bad as it was.

[chris b]

Mon march 10
45 min cycle class

Deadlifts. 1x5 60kg 1x 5 70kg 1x5 80kg 1x5 90 kg 2x 5 100kg 1x5 60kg

3x6 dips

3 x 8 chin ups

Tues March 11
45min cycle

Wed March 12
90 road ride in hills hard

Fri March 14
swings and jerks with 24kg hands stil not quite right

Sat March 15
LCCJ 2x16kg
3x2mins 20, 18, 18

Mon March 17
45min Cycle class

LCCJ 6mins 45reps
Ring chin ups 1x8 1x7 1x6 dead hang

Ring push ups 2x10

Tues March 18
AM 40 min run

PM45min Cycle class

Took circuit class and joined in where could. Combinatin of lunges 15kg d/b snatch, push ups, 30kg push press, russian twist b/b row

Wed March 19
10.000kg
32kg Two arms swings x32
32kg OA swings x 32 e.s
24kg snatches x 43e.s
32kg clean x 32e.s
24kg Jerk x 43e.s
32kg russian twist 32e.s
34min:30sec for whole work out.
Felt good but hands still aren't right. Plans for the long weekend...getting the sanding out and starting working on the handles.[/b]

[chris b]

so the much awaited come back is here.
i have been a bit sick over the last couple of weeks and have been away for weekends and had visitors. so the serious training has been a little less than serious.
I have been running heaps lately. Min 3 times per week. it has been great but time to start lifting tonight.

3x20 swings each arm 24kg no rest between arms
3x 5 deadlifts 100kg
3x 8 front squats 55kg
3 x 10 ring push ups
3x5 chin ups

a bit weak but a first effort none the less and i am back n track...hopefully.
going to keep up the running as well becuase its going well at the moment.
be posting soon

[Emily]

It's about bloody time. I think you're getting a bit soft young Christopher... Whilst I, on the other hand, am getting more hard core (two words, not one) by the day.

[chris b]

dont have time to post my training for the week today but i am trying to be hardore emily. i did 3 muscle ups today on a bar. im getting there.

[Emily]

3 muscle ups on the bar eh? Not bad young Christopher.