Tell uncle Dioufy about today's sesh

[Dioufy]

When do you recommend then, matey?

[Dioufy]

No real reason why my shoulder hurts - I reckon I did it during the press ups. A real aching feeling. Feels right in my shoulder.

[EddieShredder]

Do your conditioning after all your lifting bud

[Dioufy]

Thanks, munch kin. Will do. Starting with HIIT sprints 2moz.

[Howfs89]

Went to an ourdoor bootcamp thing today ran by an ex Para, only round the corner to me too.

Was a mixture of all body weight circuits and interval running etc

Really hard but loved it..That is my Monday and friday evening sessions sorted form now on !

[Deserter]

Actually, the more I read your original post I think I've now worked out why I didn't feel broken at the end of it. I'm guessing I should have do it as:

Min 1: 10x ring-dips AND 10 x pull-ups
Min 2: 8 x ring-dips and 8 x pull-ups

Am I right?

Haha, well - it should be that - but I can't do it that quick

Well I tried it that way last night.. and failed... miserably
Banged out the 10s OK but then was straight into the 8s with no rest as the minute was already up and found myself gassing on the pull-ups already. Was OK by the time it got down to 4s, but 8s and 6s were painful...

[EddieShredder]

Back to BJJ tonight, after nearly a week off with a chest infection. Felt like shit, and had the privalage of 3x6min rounds with Terere during sparring. God damn near killed me.

[bigred83]

tried the filthy fifty this mornin.
wow.
that was intense, but good.
took me just under 45min. first ever try, i may try again in a couple of months.

[EddieShredder]

5km run early this morning, home, porridge, and then crossfit:

Dynamic stretching and 1000m light row to warm up.

8x5x90kg explosive squats, on the minute, every minute.

21-15-9 15kg dumbbell power cleans and ring dips

False grip chin up practise in preparation for muscle ups... My lack of strength in the wrist is annoying as hell... Although false grips are gay :x

Finished up with 4 L-sit rope climbs....

[EddieShredder]

6km run in between meetings... all I could get in today

Legs killing from yesterdays squats, too :x

[Dioufy]

Running after squats is a bit like asking your missus to wear a 11" black dildo on your without lube.

[EddieShredder]

I know... but got to fit it in somewhere

[Dioufy]

Squats are on Wednesday followed by hopefully sub 26 5k.

[Dioufy]

My first ever isolated back sesh today. I will be dead tomorrow.

[EddieShredder]

8km, 38mins. Not really feeling it today

Tomorrow is 1hr of rolling, Crossfit, and then a 4hr session getting the tattoo on my ribs finished :x

[Poncey]

Can believe you've become "a runner".

You've changed, man...

[Deserter]

I've taken a temporary break from Crossfit metcons and embarked on 'Starting Strength' in a bid to get my base numbers up. Only challenge in my gym is that there's no squat rack so I'm having to do front squats as a sub for back squats, which in itself isn't too bad, but I need to clean the bar from the floor to get into front squat position so that's taking it out of me before I even start squatting!
I'm proceeding on the basis that the various MMA sessions will be sufficient to keep my cardio strong in the interim.

[Dioufy]

What are your starting numbers SS, big man?

[Dioufy]

Can believe you've become "a runner".

You've changed, man...

I've found that running, especially distance and at speed, is a lot harder than lifting weights. MentalLY and physically.

[Deserter]

What are your starting numbers SS, big man?

I'm definitely not big man mate, which is why I'm doing SS. Done it twice so far and being strict in terms of following form so it's looking as follows:

Workout A

3 x 5 Front Squat at 70kg
3 x 5 press at 50kg
3 x 5 wide-grip pull-ups

Workout B

3 x 5 Overhead Squat at 50kg
3 x 5 bench press at 70kg
1 x 5 Deadlift at 110kg

I should have had power cleans in workout A, but as previously mentioned I'm having to clean it to get it off the floor for the front squats already. As for the deadlift, I did 1 x 5 at 110kg but on the last couple my form was poor so I'll drop it down to 100kg for the next session and get form right before I up it.

[Dioufy]

Tut tut - where them bent over rows be?

[Dioufy]

Going off your numbers, too, I'd imagine your deadlift to be higher.

[Deserter]

There aren't any bent over rows in the SS programme for novices?
As for deadlift, my 1 rep max is around 130/135kg, which is not that bad given I weigh 75kg, but as I said, the programme emphasises form before weight.

[Dioufy]

Yes, you're right. I substituted power cleans for rows. Tough for form are PCs.

[Counter-puncher]

Yes, you're right. I substituted power cleans for rows. Tough for form are PCs.

yes, they are, but they're a tremendous exercise once you've got the form locked into your muscle memory. do them over and over with really light weights before trying any remotely challenging weights with them