Ready to Rumble
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[quote name='taniwharugby' timestamp='1344845889' post='303872']<br />
shouldnt be too hard to make a 'landmine' or similar...I used to do them just wedging the bar against the wall, but it wasnt stable enough, although I probably did too much movement and didnt keep the core stable enough either.<br />
[/quote]<br />
I rest end of bar on olympic plate with towel inside. Tears the towel up everytime though. This is what you need to weld up!<br />
[url="http://www.no1fitness.co.nz/crossfit-equipment/total-core-trainer-w-handle.html"]http://www.no1fitness.co.nz/crossfit-equipment/total-core-trainer-w-handle.html[/url]<br />
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Someone on here ( davidav maybe, where is he ? ) swore by bodyweight type stuff rather than years of weights. I'm starting to agree with him as it seems you are too RB. Do you reckon too many heavy weights make ya a bit stiffer and less flexible ? ( not that' I was ever quite in your league but still ! ) I'm really improving my push ups and "proper" pull ups ( in the past I may not have extended the arms fully enough ) like no ones business.......<br />
<br />
as an aside a mate told me today that Lisa Carrington who is a) tiny and <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/cool.png' class='bbc_emoticon' alt='B)' /> ahem, a chick can bench 90-95kg. Farkin hell ! amazing effort..... -
[quote name='MN5' timestamp='1344927142' post='304095']<br />
Someone on here ( davidav maybe, where is he ? ) swore by bodyweight type stuff rather than years of weights. I'm starting to agree with him as it seems you are too RB. Do you reckon too many heavy weights make ya a bit stiffer and less flexible ? ( not that' I was ever quite in your league but still ! ) I'm really improving my push ups and "proper" pull ups ( in the past I may not have extended the arms fully enough ) like no ones business.......<br />
<br />
as an aside a mate told me today that Lisa Carrington who is a) tiny and <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/cool.png' class='bbc_emoticon' alt='
' /> ahem, a chick can bench 90-95kg. Farkin hell ! amazing effort.....<br />
[/quote]<br />
Yeah mate my neck, lower back and knees are fairly rigid thesedays. Im doing more explosive stuff and more BW, TRX plus KBs to try and break down the scar tissue and free me up a bit!!! -
Tuesday: 650pm<br />
<br />
[b]Treadmill 60 minutes!!!!! [/b] Just knocked off an hour on the treadmill running 3 consecutive 20 minute interval programmes. Pretty stoked with that. Not exactly Jesse Owen pace but am definitely building up more endurance levels. Another month of this should set me up nicely for a return to grass. -
Wenerei 4pm: 55 minutes<br />
<br />
[b]Garage Workout Day.[/b] Tumeki. Had both sweat & blood pouring out of me all over the concrete floor while working out!!!!.<br />
<br />
Treadmill :Interval Programme 8 mins (Warmup)<br />
<br />
2 Rounds of Kettlebell Swings x 15, Squat x 15 & Snatch x 15/15<br />
<br />
2 Rounds of Tyre Flips, Box Jumps, Keg Clean and Presses & Pull Ups<br />
<br />
2 Rounds of TRX Rows x 20, Press Ups x 20, AB Wheel x 8 and Tractor Tyre Shrugs x8reps.<br />
<br />
Treadmill Interval Programme 12 minutes. (End)<br />
<br />
Awesome!!!! -
Friday [b]TIN[/b] 605-7pm<br />
<br />
[u]Strength & Power Day:[/u] (My Favourite day)<br />
<br />
One Arm DB Snatch 4/3<br />
Front Squat 6/4/3/2<br />
Single Arm BB Lumberjacks 3/8<br />
Standing BB Press 2/6<br />
DB Bench 8/8/6/6<br />
Trap Bar Deads 6/4/3/3 -
Saturday AM [u]GYM[/u] Workout. <br />
<br />
[b]"Bodyweight and Technique"[/b]<br />
<br />
Start 1105am<br />
<br />
Warm Up: Row 1000m,Walk Lunges, Mountain Climbers and Revolving Planks.<br />
<br />
TRX Pistol Squats 2x5 each leg<br />
Olympic Bar Overhead Squats 4x8<br />
TRX Horizonal Rows 3x8<br />
TRX Push Ups/Dip Hybrid 3x10<br />
Neck Harness 3x10<br />
Chins 2x6 (BW) 2x8 (Bands)<br />
Single Leg BB Roms 4x6 each leg<br />
Landmines 3x8 each side<br />
4 Pt Plank 3x45 seconds<br />
<br />
End 1200 (55 minutes) -
Great work bro - building up some nice momentum now! You'll be ripping it up on the field next season!
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[quote name='Paekakboyz' timestamp='1345627110' post='305861']<br />
Great work bro - building up some nice momentum now! You'll be ripping it up on the field next season!<br />
[/quote]<br />
Cheers mate. Quite sore in the hips and knees at the moment.. even from treadmill running. Ive had three knee reconstructions so I need to train smart and stretch heaps! Have got myself in a good head space and routine to train now though. Have been recording all eating and fluids for the last month. Im now consistently grazing on 4-5 smaller meals, have cut out most of the crap and am drinking shedloads of H20. -
I was going to say you're looking pretty good RB!!<br />
<br />
Whoa, 3 reconstructions!? I think a softly softly approach is a good idea in light of that. Building up leg strength and stretching will really help you protect your knees. Have you splashed out on decent runners? I just got a new pair and was really pleased with how many options there were for hobbit feeted people such as myself. Have you tweaked your running style to avoid a heel strike? that should make a big difference in terms of impact on your legs. -
[quote name='Paekakboyz' timestamp='1345672993' post='305964']<br />
I was going to say you're looking pretty good RB!!<br />
<br />
Whoa, 3 reconstructions!? I think a softly softly approach is a good idea in light of that. Building up leg strength and stretching will really help you protect your knees. Have you splashed out on decent runners? I just got a new pair and was really pleased with how many options there were for hobbit feeted people such as myself. Have you tweaked your running style to avoid a heel strike? that should make a big difference in terms of impact on your legs.<br />
[/quote]<br />
<br />
I dont run on roads or concrete anymore. So its just grass or gravel trails and dirt tracks for me now. I actually want to run barefoot (or maybe purchase a pair of Vibrams) for summer. I'm sticking to the treadmill for another month which is okay on the joints before I head out onto grass. I have two fifths of fuck all cartilege left in my right knee and the discs in my lower back are tighter than a ducks arse! So yeah improving my overall flexibility and prehabbing is going to be a huge ongoing work on. -
Friday Arvo [b]TIN [/b]<br />
<br />
75 mins<br />
<br />
One Arm DB Snatch 4/3 2/1<br />
Overhead Squats 4 sets<br />
Front Squat 2/5, 2/3<br />
BB Bench Press 4/5<br />
Neck Harness 3/12<br />
DB Curls 4/6<br />
Swiss Ball Planks 3 sets<br />
Med Ball Overhead Slams 3/8
