SmileyEH's Log

[SmileyEH]

[ QUOTE ]
Sorry if you mentioned this before, I only read the 1st 4 pages. How long do you rest between each set? I usually go about 1 min, not sure what is best. Just wondering.

[/ QUOTE ]

Almost always at least 2-3 minutes. Less for warmup sets, and obviously for crossfit metcon stuff I just go as fast as possible.

[SmileyEH]

Forgot my gym notebook at home so might have forgotten some stuff.

400m on treadmill - 2mins
10 dips
10 pullups
15 back extensions, incline sit ups
6 HSPU forhead touching each rep
OHS + power snatches with bar

Back Squat:
8x 135
3x225 x 10

I'm starting a squat program by Mark Rippetoe (the spreadsheet is here). It has 10x3 for the first 5 weeks or so, back squats and front squats each once a week. Fairly easy day today, but I kept the rest around 1min 30secs.

Chin ups (with dip belt):
8 unweighted
5x45
5x50 x 4

Did a bunch of weighted incline situps. First with 25lb plate and then with 50lb dumbell. 4 sets total I think, 5 reps each set plus 5 unweighted hands behind head.

cooldown stretching

[Thremp]

Smiley,

Try using less weight on weighted situps and holding the weight behind your head. I've found this must better.

[SmileyEH]

[ QUOTE ]
Smiley,

Try using less weight on weighted situps and holding the weight behind your head. I've found this must better.

[/ QUOTE ]

Yeah I usually do that with medicine balls, thought I'd try something different today but it was kind of awkward.

[Thremp]

Smiley,

Yeah holding a 45 on your chest gets unwieldy and to really do low rep situps putting a 45 behind your head really is more than enough loading for almost anyone.

[SmileyEH]

Warmup:

Went for a 10 second swin in a [censored] cold pond. Played around in the grass trying to do hand stands with friends.
Got to the gym and did some OHS + power snatches with bar.

Overhead Squat (1rm = ~175)
8x95 x 2
5x135
5x145
5x155 x 2
4x155 (failed coming up on 5th)

Clean and Split Jerk
1 power clean + 2 jerks x 135
1 full clean + front squat + jerk x 135
1x175
1x185
1x195 x 2
1x195 fail jerk
1x195 with belt, bit of a jerk press out.
3 power clean + push press x 135 x 2

Very happy overall with the workout. squats felt strong, and cleans felt snappier than have been last few weeks. I think I actually managed a power clean on one of the 195's as I got under quick enough that I don't think my legs broke parallel. Trouble with the jerks was because of shoulder fatigue due to the ohs's, and still a little weakness in the drive from squats yesterday.

[SmileyEH]

Didn't work out til ~8pm today after finishing a paper. I think I have a cold coming on, and didn't want to go really hard as I didn't eat very well today either.

Warmup 2 min bike.

30 muscle ups for time (crossfit workout).

I did 7 in about 7 mins then paused to go tape my wrists. I felt like if I did one more that skin would peel off all the way up my hand. Tape felt much better and my technique improved, did the next 23 in 12 minutes.

7 muscle ups in 7min
5min break
23 in 12min

total muscling up time = 19min

[J.Brown]

[ QUOTE ]
Didn't work out til ~8pm today after finishing a paper. I think I have a cold coming on, and didn't want to go really hard as I didn't eat very well today either.

Warmup 2 min bike.

30 muscle ups for time (crossfit workout).

I did 7 in about 7 mins then paused to go tape my wrists. I felt like if I did one more that skin would peel off all the way up my hand. Tape felt much better and my technique improved, did the next 23 in 12 minutes.

7 muscle ups in 7min
5min break
23 in 12min

total muscling up time = 19min

[/ QUOTE ]

seriously, you are the man.

30 muscle ups is amazing.

this really is an effort.
where and how did your technique come together?

thanks. J.

[SmileyEH]

Thanks J! Honestly I don't know about the technique. I did my first muscle up a few days ago, although I've had rings hanging in my apartment for a few months so I've done quite a few ring dips. I think the key is to have a powerful kip, I basically throw myself up above the rings and then just lock my shoulders in as tight as I can to steady myself. Full range weighted dips definitely help as well.

Really fun workout, although I'm pretty sure the middle aged guy benching in the rack over from me thought I was crazy.

[Thremp]

Smiley,

Ah the kip... I thought about doing one of these from a dead hang and thought... Wow these could be impossible.