Cool beans - will have a play on the Wattbike this afternoon.
Thank you very much.
And whilst I can push relatively high cadence (90rpm is fast, but 100-110 should be fine), I don't like it because it feels far too aerobic for my tastes.
Not done, yet...
- Thread starter mrthingyx
- Start date
Cool beans - will have a play on the Wattbike this afternoon.
Thank you very much.
And whilst I can push relatively high cadence (90rpm is fast, but 100-110 should be fine), I don't like it because it feels far too aerobic for my tastes.
Boo... No Wattbike for me yesterday. 
DEADLIFT (5-4-3-3-3) 110-120-135-145-145 Yes. Feels good.
RDL (6-6-AMRAP) 60-70-80(10-4-4)
BARBELL ROW (6-6-6) 60-60-60 The pause and slow descent was excruciating. Last set had 5 second negatives.
BROCEPS (*)
DEADLIFT (5-4-3-3-3) 110-120-135-145-145 Yes. Feels good.
RDL (6-6-AMRAP) 60-70-80(10-4-4)
BARBELL ROW (6-6-6) 60-60-60 The pause and slow descent was excruciating. Last set had 5 second negatives.
BROCEPS (*)
Spent the whole day fitting some lights in my shed... so my Fitbit was happy at the very least.
DBSS (6-6-6-AMRAP) BW-20-32-32(10-4-2) So gross it was unreal.
BENCH (10-10-10-10) 20-30-40-40 Yes. I benched. And it didn't hurt.
Until the end of the last set. 
DELTSANTRIZE (ALL)
Nice workout, actually... need to improve my consistency, and TT training.
DBSS (6-6-6-AMRAP) BW-20-32-32(10-4-2) So gross it was unreal.
BENCH (10-10-10-10) 20-30-40-40 Yes. I benched. And it didn't hurt.
Until the end of the last set. DELTSANTRIZE (ALL)
Nice workout, actually... need to improve my consistency, and TT training.
I did some rather lame "pull" on Sunday - some chins and that was it.
Yesterday ws a 8.7 mile commute in (and then out) to work today - average was pants, and it felt rubbish.
Today it was push... with some bike Tabata (8 reps of 22secs with 10 seconds rest) - this was brutal: I settled for 90-95rpm at between 350-400W (average was around 380W).
FRONT SQUAT (6-6-AMRAP) 60-70-70(8-2-2) Strangely, my legs were dead. I wonder why that was...
DUMBBELL BENCH (10-10-10-10) 12-16-22.5-22.5 Shoulder still feels not bad... which is great!
A bit rushed, but such is the way of these things. I'll probably be looking at getting a turbo trainer in the near future to make this a bit easier for the evening (I don't have a Wattbike at home).
Yesterday ws a 8.7 mile commute in (and then out) to work today - average was pants, and it felt rubbish.
Today it was push... with some bike Tabata (8 reps of 22secs with 10 seconds rest) - this was brutal: I settled for 90-95rpm at between 350-400W (average was around 380W).
FRONT SQUAT (6-6-AMRAP) 60-70-70(8-2-2) Strangely, my legs were dead. I wonder why that was...
DUMBBELL BENCH (10-10-10-10) 12-16-22.5-22.5 Shoulder still feels not bad... which is great!
A bit rushed, but such is the way of these things. I'll probably be looking at getting a turbo trainer in the near future to make this a bit easier for the evening (I don't have a Wattbike at home).
Cadence was a bit higher (was too busy trying to not die) in each rep, but completely failed in between because of the burn. It is really, really unpleasant. 
Managed to push around 170-180rpm during the warm up, so wasn't too unhappy with that as a starting point. Might have another go tomorrow...
Managed to push around 170-180rpm during the warm up, so wasn't too unhappy with that as a starting point. Might have another go tomorrow...
Ewww... moar tabata and pull today.
Tabata session started with two max RPM runs, and then 24secs on/10secs off for 8 reps. I also tried to keep the cadence at 100-105, and actually wanted to die as a result.
Thank you @BennyC.
Interestingly, the Wattbike said I covered 9.4km with a maximum power output of 1288W @ an RPM of 200...
In other news...
DEADLIFT (5-4-3-3-3) 110-130-140-150-160 Well that was interesting. No chalk, either...
NORDIC CURL (6-6-AMRAP) BW-BW-BW(6-1-1) Tomorrow is going to hurt so badly...
Tabata session started with two max RPM runs, and then 24secs on/10secs off for 8 reps. I also tried to keep the cadence at 100-105, and actually wanted to die as a result.
Thank you @BennyC.
Interestingly, the Wattbike said I covered 9.4km with a maximum power output of 1288W @ an RPM of 200...
In other news...
DEADLIFT (5-4-3-3-3) 110-130-140-150-160 Well that was interesting. No chalk, either...
NORDIC CURL (6-6-AMRAP) BW-BW-BW(6-1-1) Tomorrow is going to hurt so badly...
Cardio, today... on the Wattbike (Tacx Bushido is coming tomorrow - I hope).
Three max RPM attempts, topping out at 1237W @ 194rpm. A bit disappointing, but there we go.
Followed by tabata intervals: 8 reps of 20s on/10s off at 95-100rpm, with resting at 85-90rpm. Last 'rep' was horrid, flaking out at around 280W, but there we go... weirdly, I didn't feel too bad after a minute or so - is that what cardio gains feel like?
Three max RPM attempts, topping out at 1237W @ 194rpm. A bit disappointing, but there we go.
Followed by tabata intervals: 8 reps of 20s on/10s off at 95-100rpm, with resting at 85-90rpm. Last 'rep' was horrid, flaking out at around 280W, but there we go... weirdly, I didn't feel too bad after a minute or so - is that what cardio gains feel like?
Oh-ho-ho... the Bushido is up and running!
FRONT SQUAT (6-6-AMRAP) 60-70-70(10-2-2) Ooft. This was harder than it should have been! Too much cardio...
OHP (10-10-10) BAR-30-30 Just grooving.
BENCH (12-12-12) 30-30-30 Just grooving...
Unleash the Bushido! Worked out what it was doing when trying to pair via Zwift, and did 20mins on Zwift (just bimbling around Waatopia) @90+ rpm. Eurgh. That was hard.
FRONT SQUAT (6-6-AMRAP) 60-70-70(10-2-2) Ooft. This was harder than it should have been! Too much cardio...
OHP (10-10-10) BAR-30-30 Just grooving.
BENCH (12-12-12) 30-30-30 Just grooving...
Unleash the Bushido! Worked out what it was doing when trying to pair via Zwift, and did 20mins on Zwift (just bimbling around Waatopia) @90+ rpm. Eurgh. That was hard.
Yes... the bike is awesome. 
Pull day...
DEADLIFT (5-4-3-3-3) 110-140-150-150-150 Last three sets felt really hard, because it took me until the penultimate to realise my plate maths was 10kg out. Derp.
RDL (6-6-AMRAP) 70-100-100(10-3-2) Ow.
NEUTRAL GRIP CHINS (6-6-AMRAP) BW-BW-BW(6-2-1) Last five reps were slooooooow negatives.
BROCEPS AND DELTS...
Ooft... that was interesting. The deadlifts felt harder because I wasnt using chalk, either.
Pull day...
DEADLIFT (5-4-3-3-3) 110-140-150-150-150 Last three sets felt really hard, because it took me until the penultimate to realise my plate maths was 10kg out. Derp.
RDL (6-6-AMRAP) 70-100-100(10-3-2) Ow.
NEUTRAL GRIP CHINS (6-6-AMRAP) BW-BW-BW(6-2-1) Last five reps were slooooooow negatives.
BROCEPS AND DELTS...
Ooft... that was interesting. The deadlifts felt harder because I wasnt using chalk, either.
Urgh... did something terrible this evening. After my 17 mile (8.5 each way) commute...
DBSS (6-6-AMRAP) BW-20-(32*10, 20*10, BW*10) I was in an unbelievable amount of pain after this
BENCH (15-12-12-12) BAR-40-45-50 Heaviest weight I have benched in probably a year.
TRIZE (*)
I have eaten everything today. And I am still hungry.
DBSS (6-6-AMRAP) BW-20-(32*10, 20*10, BW*10) I was in an unbelievable amount of pain after this
BENCH (15-12-12-12) BAR-40-45-50 Heaviest weight I have benched in probably a year.
TRIZE (*)
I have eaten everything today. And I am still hungry.
Ooooft. First day back in the gym for light cycling only... so 14 minutes on the turbo it was!
Found an interesting workout on GCN the other day, which was something like 1:50 @ 100% FTP with 0:10s @ 200% FTP... for 7 *reps* and it was good fun - not actually that bad, so I am wondering how useful it will be, but who knows? Just keep going!
Found an interesting workout on GCN the other day, which was something like 1:50 @ 100% FTP with 0:10s @ 200% FTP... for 7 *reps* and it was good fun - not actually that bad, so I am wondering how useful it will be, but who knows? Just keep going!
Oh-ho-ho... back in the gym and under the bar. 
FRONT SQUAT (5-6-6-AMRAP) 40-50-60-60(8-2-4) That will sting tomorrow...
DBSS (10-10-10) BW-12-32 So will that...
BENCH (10-10-20) BAR-40-40
DELTSANTRIZE (*)
Will probably struggle to walk tomorrow, but will take the bike, anyway.
FRONT SQUAT (5-6-6-AMRAP) 40-50-60-60(8-2-4) That will sting tomorrow...
DBSS (10-10-10) BW-12-32 So will that...
BENCH (10-10-20) BAR-40-40
DELTSANTRIZE (*)
Will probably struggle to walk tomorrow, but will take the bike, anyway.
Oh, well... my legs have felt like glass for the past couple of days!
SNATCH PULL (5-6-AMRAP) 60-80-80(8-2-2)
BARBELL ROW (10-AMRAP) 60-60(12-4-4)
CHINUPS (5-5-5) BW-BW-BW
BROCEPS (*)
And then 10 minutes on the turbo with "some guy" ( ) who kept dropping me like something smelly! 
SNATCH PULL (5-6-AMRAP) 60-80-80(8-2-2)
BARBELL ROW (10-AMRAP) 60-60(12-4-4)
CHINUPS (5-5-5) BW-BW-BW
BROCEPS (*)
And then 10 minutes on the turbo with "some guy" (
) who kept dropping me like something smelly! Another 1hr 22m on the turbo last night on W3 D2 of some Zwift FTP builder. Something like:
5x (1:50@155W -> 10s @ 470W) for 3 sets.
Interesting having the turbo in ERG mode because it can't really cope too well with even an out-of-condition squatter.
Session wasnt too hard at all, but very loooooong.
5x (1:50@155W -> 10s @ 470W) for 3 sets.
Interesting having the turbo in ERG mode because it can't really cope too well with even an out-of-condition squatter.
Session wasnt too hard at all, but very loooooong.