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Old 03-28-2013, 07:53 AM   #211
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Originally Posted by tomahawk View Post
You can swap the exercises around as long as the underlying principle is maintained, 15-20 seconds of work and 40-45 seconds of "aerobic recovery". It's supposed to better replicate the work done in a game of rubgy but I think anyone could use it.
Did you use a stop watch on this? or eyeball it?
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Old 03-28-2013, 10:16 AM   #212
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Did you use a stop watch on this? or eyeball it?
Eyeball - just stood in front of the clock. A timer that beeped every minute would be optimal.
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Old 03-28-2013, 10:35 AM   #213
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Hmm.......I might try that. Difficult in how my gym is setup.
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Old 03-28-2013, 10:38 AM   #214
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Default LRB Week 14/52: Bench/Accessories/Conditioning

Warmups-Diesel Crew 2 Min Shoulder warmup

CGBP

*all paused, all REALLY easy. Not a fan at all with how easy, but they're supposed to be. Finished all of these sets in 5 minutes*

95x5
105x4
125x3
135x2
155x1
160x1
165x1

Kneeling Scarecrows

1x40, 2x30

V Bar Pushdowns-1x100
Cable Curls-1x100

Rest Pause sets, didnt stop. Pretty awesome. Wanted a fast, fast pace in this session due to lighter weight

conditioning

25 min weighted vest walk with 40lb Vest, 1.45 miles, 172 cals
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Old 03-28-2013, 08:10 PM   #215
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Thursday 28 March 2013

5/3/1 Wave 6 Week 1 Day 3: 5's

Military Press

1x5 35kg
1x5 45kg
1x5 55kg
1x5 60kg
1x5 67.5kg
1x8 77.5kg
3x5 60kg

Deadlifts

1x5 80kg
1x5 90kg
1x5 112.5kg
1x5 122.5kg
1x5 140kg
1x5 160kg
3x5 122.5kg

Did these in a super set. Was regretting it after about 5 sets. All military press started with a (rubbish) clean because the rack was being used.

My deadlift feel fine double overhand but when I switch to an over/under grip they feel a little off.

RDL

3x15 50kg

Supersetted with

Ab wheel

3x12 BW

Felt pretty drained after this. Good Friday holiday tomorrow so heading to the gym for a morning session. If the weather is nice hopefully we'll play with farmers walks and the prowler.
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Old 03-29-2013, 01:05 AM   #216
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Old 03-29-2013, 08:37 AM   #217
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Friday 29 April 2013

Power Session

A1 Barbell throws 3 reps each arm - 15kg, 20kg, 20kg, 25kg
A2 Seated box jumps 3 reps - 26in, 30.5in, 30.5in, 30.5in

Tried looking for a video of the barbell throws but no luck. Anchor the barbell like you would with a landmine. Training partner drops the weight, you catch it (absorbing the momentum) and fire it back as hard as possible. Really try to get the hips involved. Make sure that your shoulder is behind the weight otherwise you'll end up in all sorts of awkward positions.

B1 Clap pushup 3 reps
B2 DB row - 3x8 35kg
B3 Medicine ball slams 8 reps

C1 Waiters walks - 5x40m 70kg

Up and down a 20m track, the turn was brutal and made the trip back much more difficult.

Last edited by tomahawk; 03-29-2013 at 08:48 AM.
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Old 03-29-2013, 02:30 PM   #218
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Default LRB Week 14, Day 3: Pause Squats/Deads/Conditioning

Warmups-PVC rollin, stretching

Pause Squats

[i]Warmups[/b]-135x3x3, 185x3x3

215x3x2

Deadlifts

135x5
185x5
225x4
255x3
295x2
320x1
330x1
340x1

DB Shrugs-90'sx35,35,30(didn't put DB down)=100 total reps
Neck-+25x100

Weighted Vest Walk-25 minutes, 1.47 miles, 175 calories


This was the EASIEST session i've had in a while. Ran through it in 45-50 mins, total.
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Last edited by HumanHorrorFilm; 03-29-2013 at 02:35 PM.
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Old 03-30-2013, 09:12 AM   #219
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Old 03-30-2013, 12:04 PM   #220
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This was the EASIEST session i've had in a while. Ran through it in 45-50 mins, total.
Conditioning coming around? Less beer?
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