BoxRec

Hmmm Dioufy hasn't been around, on here, for awhile.......

Deadendgeneration wrote:Bit of strength work.

Squat 3x5 160kg's
Bench press 2x5 85kg's, 1x2 95kg's (first time ever benched my body weight, or slightly more)
Deadlift, 1x5 165kg's
NG pulldowns 3x5 93kg's

I love a heavy squat. 160kgs is a comfortable squat.

Deads and Weighted chins yesterday, followed by 5 rounds for time of: 400m run, 20 burpess, 20 Groiners, 20 press ups.

30mins rest, and then 90mins BJJ Hard/Comp sparring

Today, I am fvcked

'Frilla wrote:

Deadendgeneration wrote:Bit of strength work.

Squat 3x5 160kg's
Bench press 2x5 85kg's, 1x2 95kg's (first time ever benched my body weight, or slightly more)
Deadlift, 1x5 165kg's
NG pulldowns 3x5 93kg's

I love a heavy squat. 160kgs is a comfortable squat.

EddieShredder wrote:Deads and Weighted chins yesterday, followed by 5 rounds for time of: 400m run, 20 burpess, 20 Groiners, 20 press ups.

30mins rest, and then 90mins BJJ Hard/Comp sparring

Today, I am fvcked

Hey, have you seen them weighted vests people use for chin ups? You can add weight to it too, i seen a bloke use one at the gym the other day, looks pretty good for anything really. Push ups, chins, running...etc

'Frilla wrote:

EddieShredder wrote:Deads and Weighted chins yesterday, followed by 5 rounds for time of: 400m run, 20 burpess, 20 Groiners, 20 press ups.

30mins rest, and then 90mins BJJ Hard/Comp sparring

Today, I am fvcked

Hey, have you seen them weighted vests people use for chin ups? You can add weight to it too, i seen a bloke use one at the gym the other day, looks pretty good for anything really. Push ups, chins, running...etc

Yeah, I've seen them but not used one. Looks like a good piece of kit though

I just wear a belt and hang a KB between my legs, like a bulbus gonad

EddieShredder wrote:

'Frilla wrote:

EddieShredder wrote:Deads and Weighted chins yesterday, followed by 5 rounds for time of: 400m run, 20 burpess, 20 Groiners, 20 press ups.

30mins rest, and then 90mins BJJ Hard/Comp sparring

Today, I am fvcked

Hey, have you seen them weighted vests people use for chin ups? You can add weight to it too, i seen a bloke use one at the gym the other day, looks pretty good for anything really. Push ups, chins, running...etc

Yeah, I've seen them but not used one. Looks like a good piece of kit though

I just wear a belt and hang a KB between my legs, like a bulbus gonad

Legend.

Squats and bench for todays strength work.

Conditioning WOD was 2 x 6min Rounds (Max Effort) of:

Chin Ups (Strict dead hang) max to technique failure
Reverse lunges (10 each side)
Turkish Get Ups 10kg DB (5 each side)
Push Ups (2secs Up, 2secs Down) to technique failure.

'Frilla wrote:

Deadendgeneration wrote:Bit of strength work.

Squat 3x5 160kg's
Bench press 2x5 85kg's, 1x2 95kg's (first time ever benched my body weight, or slightly more)
Deadlift, 1x5 165kg's
NG pulldowns 3x5 93kg's

I love a heavy squat. 160kgs is a comfortable squat.

Haha comfortable for you ya big bastard it'll be 165 tomorrow 8)

Deadendgeneration wrote:

'Frilla wrote:

Deadendgeneration wrote:Bit of strength work.

Squat 3x5 160kg's
Bench press 2x5 85kg's, 1x2 95kg's (first time ever benched my body weight, or slightly more)
Deadlift, 1x5 165kg's
NG pulldowns 3x5 93kg's

I love a heavy squat. 160kgs is a comfortable squat.

Haha comfortable for you ya big bastard it'll be 165 tomorrow 8)

160kgs is a heavy squat. When i dont have a gym partner, i lift 160kgs. Its a good lift.

Todays WOD was savage:

10 Ring Dips
20 Hand release push ups
30 Pull Ups
400m Run
50 Air Squats
60 KB Snatch (30 each hand)
70 Mountain Climbers
800m Run

17.35

Eugh.

EddieShredder wrote:Todays WOD was savage:

10 Ring Dips
20 Hand release push ups
30 Pull Ups
400m Run
50 Air Squats
60 KB Snatch (30 each hand)
70 Mountain Climbers
800m Run

17.35

Eugh.

Like it Eddie. I'd lose time on the 30 pull-ups but would fancy my chances on the rest of it - I'm not a quick runner though.
Just moved onto phase two of my new programme and two elements in particular smashed me - three sets of 5 assisted pistol squats immediately followed by 5 plyometric long-jump hops - all done back-to-back on same leg with no rest before switching legs
2 sets of 20 elevated single-leg calf raises followed by 100 hops on same leg

Calves were destroyed and couldn't walk properly for next two days

Deserter wrote:

EddieShredder wrote:Todays WOD was savage:

10 Ring Dips
20 Hand release push ups
30 Pull Ups
400m Run
50 Air Squats
60 KB Snatch (30 each hand)
70 Mountain Climbers
800m Run

17.35

Eugh.

Like it Eddie. I'd lose time on the 30 pull-ups but would fancy my chances on the rest of it - I'm not a quick runner though.
Just moved onto phase two of my new programme and two elements in particular smashed me - three sets of 5 assisted pistol squats immediately followed by 5 plyometric long-jump hops - all done back-to-back on same leg with no rest before switching legs
2 sets of 20 elevated single-leg calf raises followed by 100 hops on same leg

Calves were destroyed and couldn't walk properly for next two days

Pull ups and Snatch were what really slowed it down, that and i'm a terrible runner, especially when I'm fvcked, as I was (especially on the 800m).

That leg workout sounds savage.... I love pistol squats.

Don't know if you've tried Bulgarian split squat jumps? They're especially fun http://www.youtube.com/watch?v=vleuOHrjPbE (They don't do it in this vid, but use dumbells too)

EddieShredder wrote:

Deserter wrote:

EddieShredder wrote:Todays WOD was savage:

10 Ring Dips
20 Hand release push ups
30 Pull Ups
400m Run
50 Air Squats
60 KB Snatch (30 each hand)
70 Mountain Climbers
800m Run

17.35

Eugh.

Like it Eddie. I'd lose time on the 30 pull-ups but would fancy my chances on the rest of it - I'm not a quick runner though.
Just moved onto phase two of my new programme and two elements in particular smashed me - three sets of 5 assisted pistol squats immediately followed by 5 plyometric long-jump hops - all done back-to-back on same leg with no rest before switching legs
2 sets of 20 elevated single-leg calf raises followed by 100 hops on same leg

Calves were destroyed and couldn't walk properly for next two days

Pull ups and Snatch were what really slowed it down, that and i'm a terrible runner, especially when I'm fvcked, as I was (especially on the 800m).

That leg workout sounds savage.... I love pistol squats.

Don't know if you've tried Bulgarian split squat jumps? They're especially fun http://www.youtube.com/watch?v=vleuOHrjPbE (They don't do it in this vid, but use dumbells too)

Bulgarian split squats? Yes. Bulgarian split squat jumps? :!: No. What weight do you use for the KB snatch?
This morning I did the following:
1,000 reps skipping
2.5km run
50 KB clean and jerks (12kg)
50 deck squats
50 KB snatches (12kg)
1,000 battling ropes

Did it in 44.28, but lost time finding the right kettlebell (someone had nicked mine while I was on the run) and then setting up the battling ropes (there was a circuit training class going on so couldn't do it in advance). Think I'd be around the 42 min mark without that. The skipping takes approx 7 mins, the run about 11 mins

Right, after getting married and spending 3 weeks in Vegas I have gained 10kg in 2 months. I've just bought a York 6605 bench with weights and am going to rip this shit up when I finish work. Nevermind waiting for New Year, my titties are starting to expel self-esteem.

I'll keep you updated. I am now 12stone, but love being around 10st 5lbs.

I did a 'Legs Bums and Tums' class this evening... very different