Back Squat 5x5 @ 60kg
Press 5x5 @ 30kg
For time of:
50 KB Swings @ 24kg
50 Pistols
50 HSPU HTF
Result: 20:50
Press 5x5 @ 30kg
For time of:
50 KB Swings @ 24kg
50 Pistols
50 HSPU HTF
Result: 20:50
Showing posts with label pushmore. Show all posts
Showing posts with label pushmore. Show all posts
Monday, May 14, 2012
Thursday, March 15, 2012
WOD 031412
15 Rounds for time of:
3 Power Cleans @ 45kg (10rounds), 50kg (5 Rounds)
3 HSPU (HTF)
Result:43:11
3 Power Cleans @ 45kg (10rounds), 50kg (5 Rounds)
3 HSPU (HTF)
Result:43:11
Thursday, February 23, 2012
WOD 022312
'Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
Result: 15:11 (Tuck Jumps)
Chose to do Tuck Jumps today to plyo-train! Awesome!!!!! Love the feeling!
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
Result: 15:11 (Tuck Jumps)
Chose to do Tuck Jumps today to plyo-train! Awesome!!!!! Love the feeling!
Friday, February 10, 2012
Monday, February 6, 2012
WOD 020712
3 Rounds for time of:
10 Deadlifts @ 50kg
50 Double Unders
Result: 9:28
5 Rounds for time of:
1 Press @ 90% 1RM
1 Strict Pull Up
1 Press @ 90% 1RM
3 Strict Pull Ups
1 Press @ 90% 1RM
5 Strict Pull Ups
Result: 16:19 (30kg)
10 Deadlifts @ 50kg
50 Double Unders
Result: 9:28
5 Rounds for time of:
1 Press @ 90% 1RM
1 Strict Pull Up
1 Press @ 90% 1RM
3 Strict Pull Ups
1 Press @ 90% 1RM
5 Strict Pull Ups
Result: 16:19 (30kg)
Friday, February 19, 2010
Bye Bye Shoulders!
Power Clean 3-3-3 (37.5kg, 40kg, 40kg)
then:-
Three rounds for time of:
10 Push Press @ 40kg/30kg
20 Push Ups
30 Pull Ups
Results: 16:46
Forearms were the first to go! Next were the shoulders!
The Push press's weight were horrible. I was adamant to go 10 straight! YES! Kiasu! First 2 sets were OK, till the 3rd set when I stopped at the rack position and couldn't get it up! AAARRRRGHHHH! Stuck through it and made it!
Push ups were okay overall!
Pull ups were the worst! I could see all my veins popping out! hahahha... Had to break the set up into (5-4-3-2)s to get the momentum going. Hahahah...till the 3rd set at last 10 - I did 1 by 1 by 1...hahaha...
I made it nevertheless! :)
--------------------------
--------------------------
50 Overhead Weighted Lunges (10kg plate)
Result: 2:22
Just as a legs buster today...hahaha...Thanks Mohawk for the suggestion. No box jumps ok!
Can't wait for lunch!!! Wheeeeeeeeeeeeeeee!
Keep coming back for updates yeah!! Have a good weekend ahead people!
Wednesday, February 17, 2010
Hang Power Cleans
In 20 minutes, do as many rounds as possible of:
5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats
Result: 12R + 5
Felt much confident doing the cleans today!
The initial 3 rounds were Okay, then the HSPUs starting giving way and causing the range to dip slightly. I then broke it up to (8-2)s. Better that way cos the fatigue sets in at 8!
The squats were my recovery for my arms! Thank goodness for that! Else it'd have been Cleans & HSPUS. Even push ups or pull ups would kill already. hahah..
Pretty happy with my performance today!
And...I'm back to Paleo today! :)
Gonna rock babeh!!
5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats
Result: 12R + 5
Felt much confident doing the cleans today!
The initial 3 rounds were Okay, then the HSPUs starting giving way and causing the range to dip slightly. I then broke it up to (8-2)s. Better that way cos the fatigue sets in at 8!
The squats were my recovery for my arms! Thank goodness for that! Else it'd have been Cleans & HSPUS. Even push ups or pull ups would kill already. hahah..
Pretty happy with my performance today!
And...I'm back to Paleo today! :)
Gonna rock babeh!!
Tuesday, February 16, 2010
Sucky BB Work
50 Snatches @ 20kg
50 Squat Cleans @ 20kg
Result: 37:42
Form OFF.
Timing OFF
Landing partially OFF
Hip extension OFF
OMG. Darn tough.
Will do more work on this as I'm not engaging enough hip power to drive the bar straight up. Now it looks like a banana...well, partially! On not so strong reps, that is!! HAhaha! :)
Then in the middle, took a few breaks..so Predator could have a go.. took movie la... aiyo. intensity jatuh.
hahahahah...nevertheless, i'm knackered and sore!
Note to self:
50 Squat Cleans @ 20kg
Result: 37:42
Form OFF.
Timing OFF
Landing partially OFF
Hip extension OFF
OMG. Darn tough.
Will do more work on this as I'm not engaging enough hip power to drive the bar straight up. Now it looks like a banana...well, partially! On not so strong reps, that is!! HAhaha! :)
Then in the middle, took a few breaks..so Predator could have a go.. took movie la... aiyo. intensity jatuh.
hahahahah...nevertheless, i'm knackered and sore!
Note to self:
- Time Squats to cushion bar at rack position.
- Drop quicker below the weight.
- Turn on Hips Babeh!!!
Alright! Time to rest! Good workout today! Deserves a nice cuppa coffee in the morning ... yes I'm talking about the future :)
Saturday, February 13, 2010
Say Hello Forearms
Three Rounds for time of:
15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders
Result: 20:06
OHS - YOU ARE MY WRIST'S GREATEST NIGHTMARE!
PULL UPS - YOU ARE MY FOREARM'S NMEMESIS!
DOUBLE UNDERS - I LOVE YOU! But my forearms doesn't.
My forearms were SUPER pumped from Round 1, and the double unders really worked it to it's max! My wrists were sore from the gripping the bar. The extreme pressure exerted on the fore-wrist was really painful to bear that had to descend on the 12th rep. Nuts!
Pull ups were a challenge on it's own! First set was 5-5-5s..then the 3s and 2s came out. Must improve laa.. blardee forearms need strength!! yep! :)
Well, was a good workout! My shoulders are still sore from yesterday! And I washed 3 cars in the afternoon on my own... good for my shoulders and arms yea? :D
Btw, I didn't run this morning. Overslept!
Alright! Some areas to work on the next week! Let's see what the God of Prosperity brings in!
Happy Chinese New Year peeps! Keep training during this makan season!
15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders
Result: 20:06
OHS - YOU ARE MY WRIST'S GREATEST NIGHTMARE!
PULL UPS - YOU ARE MY FOREARM'S NMEMESIS!
DOUBLE UNDERS - I LOVE YOU! But my forearms doesn't.
My forearms were SUPER pumped from Round 1, and the double unders really worked it to it's max! My wrists were sore from the gripping the bar. The extreme pressure exerted on the fore-wrist was really painful to bear that had to descend on the 12th rep. Nuts!
Pull ups were a challenge on it's own! First set was 5-5-5s..then the 3s and 2s came out. Must improve laa.. blardee forearms need strength!! yep! :)
Well, was a good workout! My shoulders are still sore from yesterday! And I washed 3 cars in the afternoon on my own... good for my shoulders and arms yea? :D
Btw, I didn't run this morning. Overslept!
Alright! Some areas to work on the next week! Let's see what the God of Prosperity brings in!
Happy Chinese New Year peeps! Keep training during this makan season!
Thursday, February 11, 2010
Death by Shoulders
Run: 3x(200m + 400m+ 600m)
Then,
For time of:
150 KB Clean & Jerks @ 24kg/16kg
Result: 30:30
*@^&#*#$^#$&#$&!!!!!!!
One of the lousiest workout I ever did. Ever. EVER!
I wasn't feeling up to mark when I did the run. Had a slow start as usual, however the 2nd 200m was pretty good! Soon enough, my left ankle, tendon, right ankle and arch was feeling discomfort when I ran somewhere in the middle of the 2nd round. I had 2 options. Continue, or stop. Cannot stop! No! This discomfort was the kind that comes and goes, and once you submit to it, you will forever submit to this sort of pathetic excuse. So I continued to run. And the pain disappeared! :)
Soon after, I realised...eh!...my finishing point is wrong.. ohno!... I must've over-distanced at one point! Oh gawd. Pissed I was. Lack of focus. Dang. It's ok...it's ok... I'll just finish off with 800m. And that's what I did.
Breathless. Legs-less. Alien-less. (Alien left me far far away today..he damn fast aar)
By the time we got back up, I chilled for about 15mins and tried the TGUs. I just did 1 L & 1 R and I decided it was enough. PERIOD.
Then, a couple of guys were starting the KB C&Js and I just thought "Screw the shoulders, just do it!!
"3,2,1, GO!"
Steady first 30reps. No probs. 5 each hand. Smooth.
31 onwards was HELL.
I was cursing in my head each time I picked up the KB. It was the combination of reps and weight after the run which I think I could've done better. I managed 5 each arm all the way. I was getting frustrated cos the left arm was failing me at the 90th rep. I had trouble locking out at the top once fatigue sets in.
Told myself to TAHAN the KB smacking my upper arm during the cleans and just power to the top. THEN only break for about 30secs.
I'm glad I evenly spaced out the L&R reps... noticeably my Left arm needs some work! Well, this is a good indicative exercise and glad I did it. Best part? I didn't get any ripped palms! Wheeee!!!
Sore shoulders welcomes CNY. A well deserved break!
Happy Chinese New Year to you :)
Then,
For time of:
150 KB Clean & Jerks @ 24kg/16kg
Result: 30:30
*@^&#*#$^#$&#$&!!!!!!!
One of the lousiest workout I ever did. Ever. EVER!
I wasn't feeling up to mark when I did the run. Had a slow start as usual, however the 2nd 200m was pretty good! Soon enough, my left ankle, tendon, right ankle and arch was feeling discomfort when I ran somewhere in the middle of the 2nd round. I had 2 options. Continue, or stop. Cannot stop! No! This discomfort was the kind that comes and goes, and once you submit to it, you will forever submit to this sort of pathetic excuse. So I continued to run. And the pain disappeared! :)
Soon after, I realised...eh!...my finishing point is wrong.. ohno!... I must've over-distanced at one point! Oh gawd. Pissed I was. Lack of focus. Dang. It's ok...it's ok... I'll just finish off with 800m. And that's what I did.
Breathless. Legs-less. Alien-less. (Alien left me far far away today..he damn fast aar)
By the time we got back up, I chilled for about 15mins and tried the TGUs. I just did 1 L & 1 R and I decided it was enough. PERIOD.
Then, a couple of guys were starting the KB C&Js and I just thought "Screw the shoulders, just do it!!
"3,2,1, GO!"
Steady first 30reps. No probs. 5 each hand. Smooth.
31 onwards was HELL.
I was cursing in my head each time I picked up the KB. It was the combination of reps and weight after the run which I think I could've done better. I managed 5 each arm all the way. I was getting frustrated cos the left arm was failing me at the 90th rep. I had trouble locking out at the top once fatigue sets in.
Told myself to TAHAN the KB smacking my upper arm during the cleans and just power to the top. THEN only break for about 30secs.
I'm glad I evenly spaced out the L&R reps... noticeably my Left arm needs some work! Well, this is a good indicative exercise and glad I did it. Best part? I didn't get any ripped palms! Wheeee!!!
Sore shoulders welcomes CNY. A well deserved break!
Happy Chinese New Year to you :)
Wednesday, February 10, 2010
Which Way Up?
Happy Birthday PushMore! Today is PushMore's 2nd Anniversary, hence the double workout! :) Enjoy!
Workout A
In 12 minutes, complete as many rounds as possible of:
3 Handstand Push Ups
6 Wall Balls @ 10kg/5kg
5 Burpees
Rest 6 minutes, then:-
Workout B
In 12 minutes, complete as many rounds as possible of:
3 Muscle Ups
6 Deadlifts @ 100kg
5 Box Jumps @ 24"
Result: Workout A (10R + 2)
Workout B (3R +6,6) (Jumping MU, DL @ 60kg)
Was a darn good workout! BOTH of them!
Workout A was very shoulder based! After the burpees, the HSPUs just felt lousy! Once inverted, the shoulders couldn't support the weight whilst the elbows and palms were trying hard to just "tahan"! Wall balls was alright, bit of a cardio factor, but think the best part was the burpees-HSPUs. :) Love the challenge there!
Workout B : I knew I would struggle with this one! Jumping MUs were my challenge! I tried beforehand to get a MU but still couldn't. (It's ok, lets do it again and again till we nail the MU :) ) . Deadlifts were alright. Had a 120% BW component there. and did 24" Jumps! Yes! I did it! Still getting over my phobia of falling over, or scraping my shins, thighs. Been there, done that, let's not repeat that!
Result: Workout A (10R + 2)
Workout B (3R +6,6) (Jumping MU, DL @ 60kg)
Was a darn good workout! BOTH of them!
Workout A was very shoulder based! After the burpees, the HSPUs just felt lousy! Once inverted, the shoulders couldn't support the weight whilst the elbows and palms were trying hard to just "tahan"! Wall balls was alright, bit of a cardio factor, but think the best part was the burpees-HSPUs. :) Love the challenge there!
Workout B : I knew I would struggle with this one! Jumping MUs were my challenge! I tried beforehand to get a MU but still couldn't. (It's ok, lets do it again and again till we nail the MU :) ) . Deadlifts were alright. Had a 120% BW component there. and did 24" Jumps! Yes! I did it! Still getting over my phobia of falling over, or scraping my shins, thighs. Been there, done that, let's not repeat that!
Over it is!
Skinned the cat!
Looking forward to some gymnastics after this :)
P/S: Mohawk, 10Rs as promised!! :)
50 CTB Pull Ups
For time: 50 Chest To Bar Pull Ups
Result: 7:55s
A huge 7mins cut off from the previous record here. Maybe it's the effect of the green tea protein drink that I had before this! :)
This is a good sign! Will try again soon! Maybe after CNY!
Wheeeeeeeeeeeeee! :D
Result: 7:55s
A huge 7mins cut off from the previous record here. Maybe it's the effect of the green tea protein drink that I had before this! :)
This is a good sign! Will try again soon! Maybe after CNY!
Wheeeeeeeeeeeeee! :D
Monday, February 8, 2010
Some Wonky Wrist Stuff
1)Snatches 5-5-5
(20kg, 25kg, 30kg)
Couldn't go any higher as was pulling with arms in the initial lift. Must always remember to extend hips, then arms lift. (Remember x100!!!)
2)Overhead Squats 10-5-10-10
(20kg, 25kg, 12kg KB, 16kg KB)
Very simple weights just to get the movement in. Essential to train muscle memory through repetition .. this means practice, practice and MORE practice! If you wanna get stronger, never neglect your skill training! Most importantly, get someone to advice you on your form. You may be training in a habitual state that it is induced into your system unknowingly.
3)Push Jerk (5-5-5)
(35kg, 40kg, 42kg)
YEAH! Did it! Finally! Been wanting to hit at least 40kgs from last year and FINALLY did it! Wrists were a little wonky from all the O/H and snatches..yeah bit tired... but I'm glad I did it!
Next up: 45kgs!
Next up: 45kgs!
Pic Courtesy of Bruce Klemens.
Thursday, February 4, 2010
Timed Sets
Decided to take an easy day on weights today after working hard for the past few weeks which was pretty hectic!
After doing 40:20x5 with Alien & Predator, I was still feeling the fatigue from the night out with some friends..the regular lack of sleep, OD on sugar etc. not forgetting the lame wisemen jokes and oddities! Laughed so hard my abs almost came out of my mouth!!!
The run was OK...I felt as if I was jilted by my 2 loverboys and I had to chase them for their love..hahah! We didn't record the distance since we didn't have an official benchmark to follow... No biggie :)
Anyway, today I decided to do timed sets again and this time, I upped my weights to 16kgs for all, and I added in Snatches at 12kgs. Darn scared to rip my palms! Darn the blisters! I have 4 blisters: 1 ripped, 3 intact. Out of 3, 1 of them bloody!
I am working on:
1) Gripping the KB - use fingers to support, not the palm. The 'meatiness' causes skinfolds and this causes callouses/blisters...some just breaking past the dermis, some breaking bloody past epidermis. During snatches, I wanna practice "rolling" the KB from the palm till the fingers. Must get this right!
2) Shoulder Strength! I can press a 16kg but with the elbow angling outwards. Ideally, it should be pointing forward sans rotation in the joint. This method activates the anterior delts and stabilizers which is crucial for stronger presses. I wanna train the muscle to remember the movement well. So you'll probably see me doing lightweight lifts for a couple of days, and then will hit the big boys soon.
3) Forearms Strength! Once the forearms are stronger, I would be able to control the weights better to a larger extent. The wrist would also indirectly be stronger as a result of continuous pressure being applied to condition the wrist. Gotta do more pullups, planks, single arm presses/pushups...etc...
For now, one of my main goals is to Push Jerk 40kgs. That's 80% of my bodyweight yeah?!
Stay tuned for results towards the end of the year! (I'd be bigger, better, and more "alienatedness"!)
After doing 40:20x5 with Alien & Predator, I was still feeling the fatigue from the night out with some friends..the regular lack of sleep, OD on sugar etc. not forgetting the lame wisemen jokes and oddities! Laughed so hard my abs almost came out of my mouth!!!
The run was OK...I felt as if I was jilted by my 2 loverboys and I had to chase them for their love..hahah! We didn't record the distance since we didn't have an official benchmark to follow... No biggie :)
Anyway, today I decided to do timed sets again and this time, I upped my weights to 16kgs for all, and I added in Snatches at 12kgs. Darn scared to rip my palms! Darn the blisters! I have 4 blisters: 1 ripped, 3 intact. Out of 3, 1 of them bloody!
I am working on:
1) Gripping the KB - use fingers to support, not the palm. The 'meatiness' causes skinfolds and this causes callouses/blisters...some just breaking past the dermis, some breaking bloody past epidermis. During snatches, I wanna practice "rolling" the KB from the palm till the fingers. Must get this right!
2) Shoulder Strength! I can press a 16kg but with the elbow angling outwards. Ideally, it should be pointing forward sans rotation in the joint. This method activates the anterior delts and stabilizers which is crucial for stronger presses. I wanna train the muscle to remember the movement well. So you'll probably see me doing lightweight lifts for a couple of days, and then will hit the big boys soon.
3) Forearms Strength! Once the forearms are stronger, I would be able to control the weights better to a larger extent. The wrist would also indirectly be stronger as a result of continuous pressure being applied to condition the wrist. Gotta do more pullups, planks, single arm presses/pushups...etc...
For now, one of my main goals is to Push Jerk 40kgs. That's 80% of my bodyweight yeah?!
Stay tuned for results towards the end of the year! (I'd be bigger, better, and more "alienatedness"!)
Deadlift @ 70kg
Front Squat @ 35kg
Monday, February 1, 2010
Love Hate Relationship
Five rounds for time of:
What a nasty WOD! BUT... I loved it cos of the increase in weight for the Push Jerks! Normally I'd just attempt 30kgs straight, but today, HAH! I felt the monster in me evolving..hahaha... well, not so much turning into one... but I felt strong and I wanna conquer the world today!
And I did!
My arms, and shoulders are trembling as I type this! I will reward myself with a good meal... Maybe throw in a few A&W waffles and green tea ice cream from Baskin Robbins..hahaha :D
Oh, by the way... I can swing a 28kg kettlebell !!! Wheeeeeee! :)
7 Push Jerks @ 40kg/30kg
25 Kettlebell Swings @ 32kg/24kg
Result: 14:02 (Push Jerks BB@35kgs)
What a nasty WOD! BUT... I loved it cos of the increase in weight for the Push Jerks! Normally I'd just attempt 30kgs straight, but today, HAH! I felt the monster in me evolving..hahaha... well, not so much turning into one... but I felt strong and I wanna conquer the world today!
And I did!
My arms, and shoulders are trembling as I type this! I will reward myself with a good meal... Maybe throw in a few A&W waffles and green tea ice cream from Baskin Robbins..hahaha :D
Oh, by the way... I can swing a 28kg kettlebell !!! Wheeeeeee! :)
Sunday, January 3, 2010
"J.T & Front Squats"
"J.T"
21-15-9 of:
HSPU
Ring Dips
Push Ups
Result: 20:26
Death by ring dips! Nasty! The first set of ring dips took FOREVER. I thought I was never gonna finish it! This round was really slow man. The last time was done in 10mins but with a blue band. Yeahh...my ring dips suck! Need to work on that!!!
100 Front Squats (20kg)
Result : 9:04
Decided to do some endurance work today rather than strength. The challenge was maintaining the rack position in good form. My wrists were uncomfortable! ARGH! They felt like tearing at the base of the wrist whilst the back of the wrist had red lines across the skin. A sign of extreme pressure & compression!
Had to break up a few times to rest the wrist. The legs didn't feel much cos it's the wrist wrecking up!
21-15-9 of:
HSPU
Ring Dips
Push Ups
Result: 20:26
Death by ring dips! Nasty! The first set of ring dips took FOREVER. I thought I was never gonna finish it! This round was really slow man. The last time was done in 10mins but with a blue band. Yeahh...my ring dips suck! Need to work on that!!!
100 Front Squats (20kg)
Result : 9:04
Decided to do some endurance work today rather than strength. The challenge was maintaining the rack position in good form. My wrists were uncomfortable! ARGH! They felt like tearing at the base of the wrist whilst the back of the wrist had red lines across the skin. A sign of extreme pressure & compression!
Had to break up a few times to rest the wrist. The legs didn't feel much cos it's the wrist wrecking up!
Turkish Get Up.
This is way better than the candy.
Thursday, November 5, 2009
"Jackie"
1000m Row
50 Thrusters 45lbs/20kg
30 Pull Ups
Result: 15:13s (Sub 1km run for Rows)
What a great workout! :)
I feel the soreness in the shoulders now. Most probably the accumulated effects from this morning's workout too. Started with 12kg KBs each arm till the olympic barbell (20kgs) was free.
Then as usual - the pull ups really slowed me down! Yikes! Must train harder to get stronger!
I guess I will need to consume more protein aka building blocks for muscles & strength purposes. Any bigger I'll look like the Asian version of Xena..no way no way!
Have a good week peeps!
Till next time, scones & tea anyone?
50 Thrusters 45lbs/20kg
30 Pull Ups
Result: 15:13s (Sub 1km run for Rows)
What a great workout! :)
I feel the soreness in the shoulders now. Most probably the accumulated effects from this morning's workout too. Started with 12kg KBs each arm till the olympic barbell (20kgs) was free.
Then as usual - the pull ups really slowed me down! Yikes! Must train harder to get stronger!
I guess I will need to consume more protein aka building blocks for muscles & strength purposes. Any bigger I'll look like the Asian version of Xena..no way no way!
Have a good week peeps!
Till next time, scones & tea anyone?
Tuesday, November 3, 2009
Weighted Pull Ups!
Max Weight
1-1-1-1-1-1-1
Result: 12kg, 13kg, 12.5kg, 12kg, 12kg, 12kg, 12.5kg
I started out with 16kgs straightaway but couldn't even get my top lip past the bar!
Right shoulder was click-clackety whilst external transverse rotation. Decided to stick closely to the 12kg range and also ensuring the range of movement was perfect. (Probably will try again later in the evening with a 16kg! )
Grips are important! How you grip the bar/rings will determine the strength you have to lift the weight. As the weight increases, you will need to ask yourself "Can I hang on to this grip with this weight?"
1) Overhand grip (palms facing away) tend to engage more lats & forearms and usually done with lighter weights. Try to use this grip for as long as you can as this will be your benchmark to future weighted pull ups.
2) Reverse grips(palms facing you) are the strongest. This grip utilises slightly more bicep work that enables you to control the movement and weight. Thus, making it easier on the forearms and you will be able to lift more. This is usually used when the overhand & mixed grip fails.
3) Mixed grip (one reverse, one overhand). Usually done when Overhand grip fails.
Try it out and let me know your feedback! :)
1-1-1-1-1-1-1
Result: 12kg, 13kg, 12.5kg, 12kg, 12kg, 12kg, 12.5kg
I started out with 16kgs straightaway but couldn't even get my top lip past the bar!
Right shoulder was click-clackety whilst external transverse rotation. Decided to stick closely to the 12kg range and also ensuring the range of movement was perfect. (Probably will try again later in the evening with a 16kg! )
Grips are important! How you grip the bar/rings will determine the strength you have to lift the weight. As the weight increases, you will need to ask yourself "Can I hang on to this grip with this weight?"
1) Overhand grip (palms facing away) tend to engage more lats & forearms and usually done with lighter weights. Try to use this grip for as long as you can as this will be your benchmark to future weighted pull ups.
2) Reverse grips(palms facing you) are the strongest. This grip utilises slightly more bicep work that enables you to control the movement and weight. Thus, making it easier on the forearms and you will be able to lift more. This is usually used when the overhand & mixed grip fails.
3) Mixed grip (one reverse, one overhand). Usually done when Overhand grip fails.
Try it out and let me know your feedback! :)
Monday, November 2, 2009
Back Squat (Strength)
Back Squat
3-3-3-3-3
Result: 45kg, 55kg, 65kg, 62.5kg, 62.5kg
NASTY!
At 65kgs, I couldn't break parallel. DARN! Shoulders were feeling sore and tired!
Just need to rack up 5kgs more! Come on! Come on!!!
3-3-3-3-3
Result: 45kg, 55kg, 65kg, 62.5kg, 62.5kg
NASTY!
At 65kgs, I couldn't break parallel. DARN! Shoulders were feeling sore and tired!
Just need to rack up 5kgs more! Come on! Come on!!!
Shoulders Are Knackered! AGAIN!
For time of:
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups
Result: 16:56 (Ring Dips +R)
Double unders are always nice to execute when there's no shoulder exercise accompanying it.
Like in this workout, my shoulders just DIED. Can't even start 10 push ups in a row! Straightaway after the DUs, the first push up felt like I was squeezing a 20kg baboon into my shoulders that it was gonna split with some muscle juices dripping.
Even the double unders were feeling fatigued and the HSPUs really suffered big time. The range started getting smaller and the shoulders just didn't want to hold the body up. At one point, I totally brain-farted and didn't know how to do a handstand! Yikes!
Anyways, glad I finished with "somewhat" good time. :)
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups
Result: 16:56 (Ring Dips +R)
Double unders are always nice to execute when there's no shoulder exercise accompanying it.
Like in this workout, my shoulders just DIED. Can't even start 10 push ups in a row! Straightaway after the DUs, the first push up felt like I was squeezing a 20kg baboon into my shoulders that it was gonna split with some muscle juices dripping.
Even the double unders were feeling fatigued and the HSPUs really suffered big time. The range started getting smaller and the shoulders just didn't want to hold the body up. At one point, I totally brain-farted and didn't know how to do a handstand! Yikes!
Anyways, glad I finished with "somewhat" good time. :)
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