Tell uncle Dioufy about today's sesh

[Counter-puncher]

the football season was totally snowed off for about a month once, way back when. I basically did a month's intense of plyometrics and Olympic lifts plus hill sprints. I felt like Linford fvking Christie when the games started again, can't remember a cycle ever seeming to have such tangible results. i could literally feel myself jumping higher and running faster.

[Poncey]

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.

Be a man. Learn to fight.

I love front squats. I do them on a different day to back squats.

[EddieShredder]

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.

Be a man. Learn to fight.

I love front squats. I do them on a different day to back squats.

Haha, i've certainly not "become a runner".... I stupidly agreed to do this half marathon, and being the competetive wanker that I am, I'm not happy to just get round it - I need to post a decent time - hence, in ADDITION to all my other training, i'm chucking in a couple of runs a week :x

[EddieShredder]

Lunchtime session:
5km of Intervals - 2min 14kph, 3min 10kph.
5rds of 5 pull ups, 10 dips, 15 press ups, 20 squats
5km at 10kph, just to get some more miles in the legs.

90mins BJJ tonight.

[Dioufy]

100 wide-grip pull ups
115kg x5 x3 deadlifts
80kg x5 x1 barbell row

Random 6 miler using Imapmyrun on Iphone. Tis great.

You use, Eddie?

[EddieShredder]

100 wide-grip pull ups
115kg x5 x3 deadlifts
80kg x5 x1 barbell row

Random 6 miler using Imapmyrun on Iphone. Tis great.

You use, Eddie?

I use the website, mapmyrun.com - is that just an app for the same site? How does it work?

[Dioufy]

App for the site. Take the phone with you and it's GPS tracks you to within a few feet. It also gives you prompts during runs. Imapmyrun - it's free, so try it.

[EddieShredder]

Crossfit:

Row 2000m warm up
Dynamic Stretching

8x5x75kg Squats. Dropped down 15kgs to correct my technique.
Alternated with:
8x5x20kg Overhead Press. Not done these before, so was just doing with the bar and no weight to practice technique.

10,8,6,4,2's alternate ring dips and chin ups.

Spot of recovery, bit of food and water.

3.5m hilly road run. It's -2 outside. Was not pleasant. :x

[Dioufy]

Military press is awesome, but only use your shoulders - never ever dip your knees.

[Deadendgeneration]

First day back at the gym properly:

Squat 3 x 5 115kg's
Benchpress 3 x 5 70kg's
Deadlift 1 x 5 120kg's
Dumbell pullover 3 x 15 12.5kg's
Dumbell rear lateral raises 4 x 12, 10, 10, 8 5kg's first time I'd tried this, it was hard work and my arms felt knackered.
Preacher curls 4 x 10, 8, 6, 5 30kg's
Close grip bench press 4 x 10, 10, 6, 4 50kg's
Wrist curl 3 x 10 10kg's
Lateral pulldowns 3 x 9, 7, 5 52kg's

15 minutes HIIT on the treadmill.
10 minutes medium-high intensity on the cross trainer.

Feeling a lot better than I expected to. Will probably be regretting it when it comes to hard cardio tomorrow.

[EddieShredder]

Friday:

Warm up, row 2km, stretching etc.

Squats, 8x5x82.5kg, alternated with 8x5x30kg overhead press.

Ring technique practice (false grip, pull ups, dips, push ups)

20secs on, 10secs rest x 10 rounds, 20kg kettle bell swings - max effort.

20secs on, 10secs rest x 10 rounds, push ups - max effort.

Saturday - 3hr bjj seminar, last hour was 7min rounds competition sparring.

Sunday:

Usual warm up

8x5x97.5kg Explosive deadlifts, final set max reps (24)

Power clean ladders. 30kg, from 1 to 10.
Alternated with
3xMuscle Ups. (I used substitutes as my false grip wrist strength isn't good enough yet, so 2 x ring chin up + 2 x ring dips for each muscle up).

8 x 20m prowler sprints, sled +40kg.

[EddieShredder]

In other news, the top half of my little finger is facing the wrong way. Fixed it with Zinc tape, pretty sure it'll be just fine

[Deadendgeneration]

In other news, the top half of my little finger is facing the wrong way. Fixed it with Zinc tape, pretty sure it'll be just fine

How'd you manage that soft lad? Broke mine a few years back when someone rolled out of a badly executed clock choke.

[EddieShredder]

In other news, the top half of my little finger is facing the wrong way. Fixed it with Zinc tape, pretty sure it'll be just fine

How'd you manage that soft lad? Broke mine a few years back when someone rolled out of a badly executed clock choke.

Some naughty Brazilian showed me how they break grips during a hard roll

[EddieShredder]

2hrs rolling.... got a good birthday beating

[EddieShredder]

90mins BJJ.

You fags all stopped training, or what? How ya'll progressing?

['Frilla]

I stopped for ages, i also put on 12kgs since the holiday break.

I went back to training earlier this month.

[Deadendgeneration]

Front squat 5s x 3r 95kgs
Press 3 x 5 60 kgs
Power clean 3 x 5 65kgs
Barbell shrugs 3 x 10 60 kgs
Leg press 4 x 15 110 kgs maybe I'm not sure what the max is on the crap machine at the gym.
Seated calf raises 4 x 15 110kgs??
Wide grip lateral pulldowns 52kgs 15, 12, 10, 8

7 X 3minutes on the heavy bag. Pretty laboured towards the end though.

[Dioufy]

Bent over rows
Dead lift
Weighted pull ups
Wide grip pulley rows
Closed grip Pulley rows

Yes, back got worked.

[Deadendgeneration]

6km treadmill
6miles bike
6km cross trainer

Took just under an hour.

[EddieShredder]

Weds was 90mins bjj.

Just been for a 8km run this morning.

[EddieShredder]

Thurs. Rest.

Fri:

Crossfit:
Row + Warm Up
Squats 8x5x85kg alternated with Overhead Press 8x5x35kg/37.5kg

10,8,6,4,2 Ring pull ups and ring dips alternate

6 x 40m Prowler Sprints (60kg).

BJJ - 75mins sparring. Mix of light, technical and comp/hard.

[EddieShredder]

Deads today...



I love bumper plates... they look like you're lifting so much more than you are D

--------------------------------------------------------------------------------------------------------

Actually trained twice today...

Crossfit this morning

Rowing, Warm up etc

Deads off 12" rack. Starting at 60kgs, sets of 5, increasing by 10kgs each set (and later 5kgs) up to failure (155kg). Massive PB for me. My deads have got much better, very quickly, since i've started squatting once a week too.

10,8,6,4,2's Alternating Ring Chin-Ups and Ring Dips. Staring each set on the minute, every minute.

Stopped there, as had 2hr BJJ seminar this afternoon - Drills and 6x6min rds hard sparring.

Also, my instructor was promoted to Black Belt today D

[Prediction...Pain]

Went to the park and went all Hannibal King on that equipment. I have a long way to go.

[Prediction...Pain]

Deads today...



I love bumper plates... they look like you're lifting so much more than you are D

--------------------------------------------------------------------------------------------------------

Actually trained twice today...

Crossfit this morning

Rowing, Warm up etc

Deads off 12" rack. Starting at 60kgs, sets of 5, increasing by 10kgs each set (and later 5kgs) up to failure (155kg). Massive PB for me. My deads have got much better, very quickly, since i've started squatting once a week too.

10,8,6,4,2's Alternating Ring Chin-Ups and Ring Dips. Staring each set on the minute, every minute.

Stopped there, as had 2hr BJJ seminar this afternoon - Drills and 6x6min rds hard sparring.

Also, my instructor was promoted to Black Belt today D