The Training Thread - all aspects of fitness and health

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Salanya
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Re: The Training Thread

Post by Salanya »

bobbity wrote:How is the job hunt going Sal?

Forgot to update 'Foods That Horrify!' today - two egg porridge was a resounding success. Three egg porridge seems like it might be taking the concept too far however.
I'm not sure I would attend your dinner parties Bobs!

The jobhunt had a positive step today: have got an interview for a job that I'd given up on (as the interviews were supposed to be yesterday - my interview is in 2 weeks time, so plenty of time to prep).

EF: what are BW circuits? I might well be interested, depending on how much noise it makes on my creaky floors (well, at least my housemates will then think I have a social life.....)
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

Salanya wrote:
bobbity wrote:How is the job hunt going Sal?

Forgot to update 'Foods That Horrify!' today - two egg porridge was a resounding success. Three egg porridge seems like it might be taking the concept too far however.
I'm not sure I would attend your dinner parties Bobs!

The jobhunt had a positive step today: have got an interview for a job that I'd given up on (as the interviews were supposed to be yesterday - my interview is in 2 weeks time, so plenty of time to prep).

EF: what are BW circuits? I might well be interested, depending on how much noise it makes on my creaky floors (well, at least my housemates will then think I have a social life.....)
Please don't hate me for posting a crossfit thing but here you go.
I did the deck of cards one this morning, was a decent workout.

http://board.crossfit.com/attachment.ph ... 1224811276
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Salanya
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Re: The Training Thread

Post by Salanya »

Okay, the time has come to ask this: what is a burpee?

EF: I'll have a closer look (and weep) at those workouts tomorrow. Cheers for posting!
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

Salanya wrote:Okay, the time has come to ask this: what is a burpee?

EF: I'll have a closer look (and weep) at those workouts tomorrow. Cheers for posting!
http://www.youtube.com/watch?v=c_Dq_NCzj8M
Jay Cee Gee
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Re: The Training Thread

Post by Jay Cee Gee »

AMRAP in 20 minutes

10 x KB Front squat 16kg kbs
10 x One arm KB pushpress (both arms) 16kg kb
10 x Knees to elbows
20 x Walking lunge

I managed 8 rounds plus one set of front squats.
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mook
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Re: The Training Thread

Post by mook »

7k run along a trail in the forest preserve on Sunday. I had hiccups all the way though, so it was very awkward. Anyone tried running with hiccups?

Then this evening:

Incline BB bench: 8, 8 @ 61.2kg, 4, 3 @ 70.2kg
DB rows: 4 x 8 @ 27.5kg
DB standing shoulder press: 4 x 10 x 16.5kg
Dead hangs*: 15s, 12s, 15s, 10s
DB hammer curls: 3 x 15 @ 16.5kg

*timed using the 'potato' method, hanging from my landing over the staircase, hands hinged at 90 degrees on painted wood.

Also, I will try this burpee thing.
Nolanator
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Re: The Training Thread

Post by Nolanator »

Multiple burpees are one of the single most disgusting exercises for me. Which means they're excellent, I just hate conditioning.


In again this morning:

Hang high pull: 80x3, 85x3, 90x3

DB OHP: 25kg x8x3
T-bar row: 50kg x5x3

Bench row: 65kg x5x3
Dips: +8kg x12x3

Cable push downs/extensions: 45kg x12x3
DB hammer curl: 20kg x10 each side x3


Nice and handy, no lower body work.
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Springer
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Re: The Training Thread

Post by Springer »

Joost; oDave -- any other swimmers. Here are some workouts from a couple weeks ago that I did (mix of yards and long course meteres). Note that I swim sprints (up to 200 free/fly) masters competitively so not sure how much help they'll be for what you are doing. If you want, let me know how much you swim a workout and how much time you have and I can post you some more realistic workouts for Tri's. Also what distance are you swimming in tri's? For yards to meters interval conversion, add 5 sec for each 50.

Tues PM Yards – 3,000
4X100 on 1:40 Drill/Swim - warm up
4X100 on 1:40 Kick/swim - warm up

4 rounds – 30 sec rest between each set
3X50 kick/swim on 60
3X50 drill/swim on 50
2X100 on 1:30 hard
200 easy

Wed LCM – 3,000M
8 X 100 on 1:50 4 swim; 2 drill/swim; 2kick/swim - warm up
5 Rounds – no break between
4X50 Kick on 1:10
200 swim descend 1-5
200 easy

Did this 2X (noon and evening) - second practice did Fly on a 50 in each 200 (i.e. 1st 50 fly in first 200 - rest free; 2nd 50 fly in second 200...etc)

Thurs Noon Yards – 3,100 – Sprint Workout
200 easy
6X100 on 1:40 - warm up
6X50 Kick on 60 dec 1-6
4X100 – build 75, 10 sec rest, sprint last 25 – on 1:40
4 Rounds – Race Pace Sprints
5X50 on 60 sec – recovery between sprints
100 Sprint push off on 2min (no rest between rounds)
1st 100 – Fly
2nd 100 – Fly
3rd 100 – Free
4th 100 – Free
200 easy

Fri Noon LCM – 2,700M – Recovery Day
4X100 choice on 1:50 warm up
400 Pull
400 – 200 kick; 200 swim any order of kick/swim
4 X 100 on 1:45 – on #’s 3 and 4 swam last 50 Fly build
6 X 50 Kick on 1:10
3 X 100 on 1:40
2 X 50 Kick on 1:15
300 swim (could do choice of descending by 100 etc)
200 Easy
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Womack
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Re: The Training Thread

Post by Womack »

Tonight:

Deadlift: 5x68,5x79,12x89kg
1-leg romanian DLs: 3x9x10kg
Seated calf raises:3x16
Pull-ups 4x1 rep +4 negs
1-arm OHP 3x12 light band
Bench dips 3x12
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Joost
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Re: The Training Thread

Post by Joost »

Springer - cheers for that, interesting to see what a pure swimmer gets up to :thumbup:

The distances I tend to swim over for tris are 400-750m (sprint tri, which is usually done in a pool with turns) and 1,500m (olympic, usually done in a lake or the sea in a wetsuit). Swimming is a bit of a strange one in tri, mass open water swims resemble a brawl at times and of the 3 events it's the one you can generally gain least time on, so people tend not to focus on it - most triathletes aren't particularly good swimmers and it's more about not losing time and not tiring yourself out too much before the bike/run, so technique and being efficient can really help.

On that point, what do you make of the total immersion technique? A lot of people seem to swear by it, but my g/f (who swam at a very high level in her teens) reckons it's bollocks - Link

Generally only get to train in the pool once or twice a week and sessions are fairly irregular, so would welcome your thoughts on training.
bimboman
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Re: The Training Thread

Post by bimboman »

Gym manic tonight so,

20 minutes crosstrainer

6 x 10 KB swings 16kg

50 press ups.

3 x 30sec planks.


done
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bobbity
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Re: The Training Thread

Post by bobbity »

Supposed to do conditioning tonight. Don't feel ace, so instead:

KB swing (16) x100.
Jay Cee Gee
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Re: The Training Thread

Post by Jay Cee Gee »

bobbity wrote:Supposed to do conditioning tonight. Don't feel ace, so instead:

KB swing (16) x100.
Nice - in one go, or did you have to take a break?
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

Last nights training session:

20 medicine ball slams
20 sit ups
5 stair climbs (7 flights)
15 medicine ball slams
15 sit ups
4 stair climbs (7 flights)
10 medicine ball slams
10 sit ups
3 stair climbs (7 flights)
20 medicine ball slams
20 sit ups
5 stair climbs (7 flights)

Followed up with some 40m sprints, just 8 of them.

This morning was a tabata session. 1 tabata round of:
Squats
Push Ups
Sit Ups
Burpees
Ropes


I am pretty sore at the moment.
Brazil
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Re: The Training Thread

Post by Brazil »

Today:

BP: 3x5x45
Squat: 3x5x70
Clean: 1x5x20
Reverse Rows (pulley from floor): 3x8x28
Pull Ups: 5xBW
Dips: 5xBW
Press UPs: 25

Much better day, helped by going a bit later and not being surrounded by personal f**king trainers and goons.

Really struggling with the Clean at the moment, and am not sure my form's right, so I may well use my three free sessions with a personal f**king trainer to learn proper form and some complexes. And maybe piss off some of the goons...
Nolanator
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Re: The Training Thread

Post by Nolanator »

Cleans are a very technical movement and can present a challenge to someone who's never done them before. They are an excellent exercise though so keep at them.
Once you get the hand of the movement you'll notice how much you can do will go up a fair bit as you learn the movement. Neurological adaptation or something like that.
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Womack
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Re: The Training Thread

Post by Womack »

I'd be slightly wary of relying on the in-house personal trainers for advice on good clean form, if it's yer Fitness First type of place.

My advice would be to do hang cleans at first, to learn the catch part of the movement. A full clean from the floor involves a lot of different movements to coordinate, whereas a hang clean is pretty straightforward, and a decent lift in its own right. Another option is the hang snatch, which is more straightforward again as there is no catch involved.
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Salanya
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Re: The Training Thread

Post by Salanya »

First visit to the gym in 6 days. I know it was said on here it's all about intensity, but I worked out for 2 hours, and feel good now. My usual combination of cardio and muscles.
Snow threatening again tonight, so not sure when my next big workout is. Will do pilates the next few nights though.

And I had a look at those burpees, and the words that came to mind were 'hell' and 'no'......
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bobbity
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Re: The Training Thread

Post by bobbity »

Braz - there's always power curls. The benefit of them is that if you do them in a commercial gym people will film you and put it on youtube so other form nazis can comment on your terrible curl form and how you won't ever get peaks on your biceps like that. Done properly though, they are a good exercise and are technically easier than cleans. http://www.youtube.com/watch?v=xbPHXii3arY

Jay - yeah, one set.

Sal - dinner parties at mine are much more elegant affairs. You could always have a nice starter of 3 boiled eggs, and perhaps a nice coconut milk and olive oil protein shake for dessert.
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Salanya
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Re: The Training Thread

Post by Salanya »

bobbity wrote:Braz - there's always power curls. The benefit of them is that if you do them in a commercial gym people will film you and put it on youtube so other form nazis can comment on your terrible curl form and how you won't ever get peaks on your biceps like that. Done properly though, they are a good exercise and are technically easier than cleans. http://www.youtube.com/watch?v=xbPHXii3arY

Jay - yeah, one set.

Sal - dinner parties at mine are much more elegant affairs. You could always have a nice starter of 3 boiled eggs, and perhaps a nice coconut milk and olive oil protein shake for dessert.


:uhoh:


You're not selling it to me......
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bobbity
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Re: The Training Thread

Post by bobbity »

No, and I've kind of shot my bolt on 'Foods That Horrify!' there too.

Judo tonight. Got thrown a bit, did a bit of throwing. During ground work I got my revenge on the red belt that got me in trouble with the sensei last week (he didn't really, he just stiff arms you dreadfully so I got a little forceful with him during light randori to actually get a practise throw done and got told to tone it down) pinned the fucker down hard. Had to sit out most of the last randori session, was completely battered. Some good sessions with higher grades.
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kiwinoz
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Re: The Training Thread

Post by kiwinoz »

30 40kg cleans
40 24" box jump burpees (possibly the most evil exercise ever)
50 24kg kb swings
100 double unders or 300 singles
25m over head lunge with 20kg plate

15min cutoff - I got into the skipping and another 5 min to finish the skips and lunge

Shattered
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Mat the Expat
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Re: The Training Thread

Post by Mat the Expat »

Absolutely destroyed myself at climbing last night. Was in bed at 10.30pm and struggling today :lol:
Jay Cee Gee
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Re: The Training Thread

Post by Jay Cee Gee »

kiwinoz wrote:30 40kg cleans
40 24" box jump burpees (possibly the most evil exercise ever)
50 24kg kb swings
100 double unders or 300 singles
25m over head lunge with 20kg plate

15min cutoff - I got into the skipping and another 5 min to finish the skips and lunge

Shattered

Oo, I was just about to come up with a 15-20 minute conditioning thing for today - that'll do nicely. Chur.
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

kiwinoz wrote:30 40kg cleans
40 24" box jump burpees (possibly the most evil exercise ever)
50 24kg kb swings
100 double unders or 300 singles
25m over head lunge with 20kg plate

15min cutoff - I got into the skipping and another 5 min to finish the skips and lunge

Shattered
Box jump burpees are awesome!!!
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kiwinoz
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Re: The Training Thread

Post by kiwinoz »

Jay Cee Gee wrote:
kiwinoz wrote:30 40kg cleans
40 24" box jump burpees (possibly the most evil exercise ever)
50 24kg kb swings
100 double unders or 300 singles
25m over head lunge with 20kg plate

15min cutoff - I got into the skipping and another 5 min to finish the skips and lunge

Shattered

Oo, I was just about to come up with a 15-20 minute conditioning thing for today - that'll do nicely. Chur.
Some finished around 13 min for the whole lot -= some were doing 60kg cleans. Got told of a sub 9.00 time which is madness!
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kovana
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Re: The Training Thread

Post by kovana »

Going this afternoon for touch rugby.

Will let you know how it goes. I do think i have lost weight, some shirts now fit me.
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

Workout for tonight is
5 rounds
50 squats
100 rope jumps

I am aiming to get done in under 15 minutes but my skipping is terrible so who knows.
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mook
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Re: The Training Thread

Post by mook »

Tonight's Effort:

Incline bench: 4, 5, 5, 4 @ 70.2kg
DLs: 10, 10 @ 70.2kg, 10, 10 @ 77kg
DB shoulder press: 4 x 10 @ 16.5kg
Hammer curls supersetted with ^: 4 x 10 @ 16.5kg

Followed by massive prawn vindaloo, brown rice, popadums & chutney.
mr flaps
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Re: The Training Thread

Post by mr flaps »

Tires and prowler tonight. It's been a while since i have used the prowler, nasty bit of kit.
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

I love and hate the prowler. I like the results it gives me and I like to "beat" it, but I hate it as 9 times out of 10 it will kick my arse for the entire workout.
mr flaps
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Re: The Training Thread

Post by mr flaps »

ElementFreak wrote:I love and hate the prowler. I like the results it gives me and I like to "beat" it, but I hate it as 9 times out of 10 it will kick my arse for the entire workout.

Nothing quite as nasty as prowler flu I did 5 sets of push pull tonight. 40 out 40 back with 200lbs on the sled.
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

mr flaps wrote:
ElementFreak wrote:I love and hate the prowler. I like the results it gives me and I like to "beat" it, but I hate it as 9 times out of 10 it will kick my arse for the entire workout.

Nothing quite as nasty as prowler flu I did 5 sets of push pull tonight. 40 out 40 back with 200lbs on the sled.
That sounds like insanity!!!
Jay Cee Gee
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Re: The Training Thread

Post by Jay Cee Gee »

kiwinoz wrote:
Jay Cee Gee wrote:
kiwinoz wrote:30 40kg cleans
40 24" box jump burpees (possibly the most evil exercise ever)
50 24kg kb swings
100 double unders or 300 singles
25m over head lunge with 20kg plate

15min cutoff - I got into the skipping and another 5 min to finish the skips and lunge

Shattered

Oo, I was just about to come up with a 15-20 minute conditioning thing for today - that'll do nicely. Chur.
Some finished around 13 min for the whole lot -= some were doing 60kg cleans. Got told of a sub 9.00 time which is madness!
Have just got back from gym. Finished in 15:40. Had to improvise on the box jump burpees as there were no 24 inch boxes, but I put a smaller box on the raised platform used for olympic lifts which added about 6 inches to a smaller box. Did 300 singles as my double unders have always sucked.

As expected, the burpees killed me. I reckon I could take a fair bit of time off the KB swings as I could only manage 15 in a row before taking a break. I need to do more work with heavy KB's, I think - need to make sure I really thrust the hips forward.

I could probably do it with 50kg cleans without slowing down much, but 60kg would add a minute or two.

Did some snatch practice beforehand - 4x40kg, 4x45, 3x50x, 2x55. Nothing heavy, just trying to work on the movement and explosive push (my form isn't great).
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Demilich
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Re: The Training Thread

Post by Demilich »

Where's a good place in NZ to get reasonably priced kettle bells?
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Springer
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Re: The Training Thread

Post by Springer »

Joost wrote:Springer - cheers for that, interesting to see what a pure swimmer gets up to :thumbup:

The distances I tend to swim over for tris are 400-750m (sprint tri, which is usually done in a pool with turns) and 1,500m (olympic, usually done in a lake or the sea in a wetsuit). Swimming is a bit of a strange one in tri, mass open water swims resemble a brawl at times and of the 3 events it's the one you can generally gain least time on, so people tend not to focus on it - most triathletes aren't particularly good swimmers and it's more about not losing time and not tiring yourself out too much before the bike/run, so technique and being efficient can really help.

On that point, what do you make of the total immersion technique? A lot of people seem to swear by it, but my g/f (who swam at a very high level in her teens) reckons it's bollocks - Link

Generally only get to train in the pool once or twice a week and sessions are fairly irregular, so would welcome your thoughts on training.
Pleasure Mate. TBH, never heard of it and watching the video it's BS. Sure, it is great technique - important aspect is body position and what you're doing underwater but he is also swimming extremely slowly. Would be nigh impossible to race with that kind of stroke and certainly laughable for any open water swimming. BTW, is your GF From SA?

Where do you live Joost (assume you're ex South African or still in SA)? Also, what type of pool do you work out in -- 25m or 50m?

The workouts I posted could be reduced yardage wise and tailored to your speed and would certainly help for the shorter distances. Yeah, I grew up in Surf Lifesaving and have done many open water swims in the surf (Generally 3.5km) and also done the world famous Midmar mile many times. You defo. need to practice sprintwork inbetween your distance work to allow for the frantic starts, swim around the buoy's etc. For the Tri's, you want to be able to swim a comfortable yet decent 1500 which will put you ahead of the main body but not kill you for the bike and run as gaining a few minutes and killing yourself would be counterproductive. I would focus on your stroke - ensuring you have good extension over the water and pull through under while ensuring your body is not snaking (in other words, hand entry into the water is between head and shoulder and not in front of the head. You do not want to be pulling underwater across your body - rather down the side of your body - hope that makes sense.

Are you able to swim for at least an hour when you do swim? Help me out and let me know how much time you do have when you swim and how far you swim in that time. I'll be happy to send some workouts for you to get in shape. Also, what would be your average 100m when just swimming along comfortably in practice + your 100m time if I said swim a 100m at 85%?

Send me that and I'll send you some w/outs w/time intervals for you.
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ElementFreak
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Re: The Training Thread

Post by ElementFreak »

ElementFreak wrote:Workout for tonight is
5 rounds
50 squats
100 rope jumps

I am aiming to get done in under 15 minutes but my skipping is terrible so who knows.
So my time came in at 19:28, my skipping got good during the middle of the workout but when I started to fatigue it went to shit again.

Oh well, I get another crack at it in 3 weeks time.
MunsterMan!!!!!
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Re: The Training Thread

Post by MunsterMan!!!!! »

Anyone know where I can get a good interval timer, similar to http://www.gymboss.com/buy-interval-timer.php, I recently got one of these at the thing broke after 1 week, I also had brought one of these before and it took 1 months to come, so I don't what to go through this company again. Any one know of any others?
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bobbity
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Re: The Training Thread

Post by bobbity »

MunsterMan!!!!! wrote:Anyone know where I can get a good interval timer, similar to http://www.gymboss.com/buy-interval-timer.php, I recently got one of these at the thing broke after 1 week, I also had brought one of these before and it took 1 months to come, so I don't what to go through this company again. Any one know of any others?
I use an app on my phone now. HIIT Interval Timer think its called, look on Android marketplace if you have a droid phone.
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odave
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Re: The Training Thread

Post by odave »

Just a quick apology to the people who emailed me with some questions. I've been incredibly busy with a new project and then to top it off I've contracted some kind of man-bear-pig AIDS which has put me in bed this week.
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