Let's try again...
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thats lucky then, otherwise we may have soon been reading about a Sydney housewife waking thinking she was being burgled and stabbing her husband in the bathroom with a knife <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />
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If the squat rack is unavailable do wall squats - they will mess you up. And as you are working on form etc it'll really help once you stack some weight on those puppies.<br />
<br />
Toes and nose touching the wall - arms spread with palms/finger tips in contact with the wall as well. Space your feet out as wide as you like, slightly outward. Lead with your butt and get as low as you can with your nose and hands still touching the wall. Your knees will track outward so they don't get in the way. You'll hit a point where the lack of flexibility in your hips stops you going lower without falling backwards. <br />
<br />
3 sets of 6, slow count down and back up again. <br />
<br />
Oh, and you should def start rolling out your legs/glutes before squat sessions. Makes an amazing difference in how low you can go. -
[quote name='Paekakboyz' timestamp='1361485037' post='345935']<br />
If the squat rack is unavailable do wall squats - they will mess you up. And as you are working on form etc it'll really help once you stack some weight on those puppies.<br />
<br />
Toes and nose touching the wall - arms spread with palms/finger tips in contact with the wall as well. Space your feet out as wide as you like, slightly outward. Lead with your butt and get as low as you can with your nose and hands still touching the wall. Your knees will track outward so they don't get in the way. You'll hit a point where the lack of flexibility in your hips stops you going lower without falling backwards.<br />
<br />
3 sets of 6, slow count down and back up again.<br />
<br />
Oh, and you should def start rolling out your legs/glutes before squat sessions. Makes an amazing difference in how low you can go.<br />
[/quote]<br />
<br />
Hey, I had to do these a few years ago to get the flexibility in the hips right. Great for getting your form sorted out. -
Uh oh!! that must mean they are a gateway exercise for Crossfit <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /><br />
<br />
I do them regularly in my maintenance workout - packed full of those little exercises that assist the bigger ones and help with flexibility. No matter how good you think your form/flexibility is those squats will take you back to school! -
[quote name='taniwharugby' timestamp='1361480869' post='345888']<br />
thats lucky then, otherwise we may have soon been reading about a Sydney housewife waking thinking she was being burgled and stabbing her husband in the bathroom with a knife <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
[/quote]<br />
<br />
She knows which side her bread is buttered on... just wish she'd butter it more often now I'm a target for all the single mums at school <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> -
[quote name='Paekakboyz' timestamp='1361485037' post='345935']<br />
<br />
<br />
Oh, and you should def start rolling out your legs/glutes before squat sessions. Makes an amazing difference in how low you can go.<br />
[/quote]<br />
<br />
Never rolled out pre-squats. Only after and day after.<br />
<br />
Might have to give it a try. -
[quote name='JK' timestamp='1361492852' post='345972']<br />
Never rolled out pre-squats. Only after and day after.<br />
<br />
Might have to give it a try.<br />
[/quote]<br />
<br />
Bro!! You gotta give it a go - makes a HUGE difference. You will be getting waaay lower in your squats - it's amazing what it does for your range of movement. -
Run tonight - did my 10 km in 54:42 which was a new PB by 2:12! Different route, but still... Decided to keep going to the 1 hour mark just for shits n gigs<br />
<br />
New PB for one hour at 10.96km; so close to 11 km but maybe next time. <br />
<br />
Total time was 1:00:14 for 11 km<br />
<br />
Weigh in tomorrow better justify my effort tonight... -
[quote name='NTA' timestamp='1360873537' post='344140']<br />
92.8 kg, Chest 108, Waist 96, Hips 101<br />
<br />
Not unexpected given last night's little splurge, and less exercise. Will rock into it hard next week to crack 92.[/quote]<br />
<br />
91.1kg, Chest 107, Waist 96, Hips 101.<br />
<br />
Going back to running did the trick this week, along with some better portion control at dinner. All the cramping and whatnot last night also helped clean me out, but I'll take it. -
Had a treat day yesterday - mini croissants for breakfast, double quarter pounder and sundae for lunch, fair bit of snacking in there as well as dessert after a small dinner.<br />
<br />
So a 30 km bike ride this morning in sticky conditions (29C, 80-90% humidity). Completed in 1:09:30. Average speed was 25.9 km/h<br />
<br />
Time to hit the hydralyte -
Karate tonight. Sparring at the end which is bloody exhausting, but in realty I probably don't do enough of that kind of anaerobic activity.
<br />
<br />
Bit of ab work when I got home - <br />
60s float, 20s rest<br />
60s float, 40s rest<br />
60s float, 60s rest<br />
Cat voms x 12<br />
Yoga -
As per RB's thread: 3 km in 14:46 on grass. Feels like such a sprint compared to even 5 km but then I was moving nearly ten percent faster than my longer runs.<br />
<br />
No hills to contend with though <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
It's deffinately an art form to switch between the two. I mix those two distances up with shorter intervals. It's amazing how hard to begin with it is to adjust your speeds. I've had plenty of times I've come back after 3 km feeling far to good, other times I've started to strong in the 5 km and died. Having hills in the workout also makes a massive difference. I found last year that the body responses really well by mixing the distances up. Namely 3, 4 and 5 km runs.
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so when I go out for my runs, the fact I run on the grass verge where possible is slowing me down??<br />
<br />
I felt bloody great after the 11km one I did on the weekend, granted there were some sections where I had no choice but to walk (beACH/ROCKS) but my final km (Road) was just over 5min for a km and I felt I coulda kept going -
Gym at work today - hadn't eaten for almost 5 hours beforehand which was probably a mistake, and was already tired from the early start at work this morning. And the late night before it (damn that woman and her salacious needs <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/man_in_love.gif' class='bbc_emoticon' alt=':man_in_love:' />)<br />
<br />
[b]Bench Press[/b]<br />
6 x 40<br />
10 x 70<br />
10 x 70<br />
8 x 70<br />
I had the trainer spot me for the last set, and got to 8 by myself, with some help on 9 and a lot of help on 10. Getting closer...<br />
<br />
[b]Squats[/b]<br />
6 x 50<br />
10 x 70<br />
10 x 70<br />
10 x 70<br />
All about technique - really getting in deep while trying to look upwards to hold form. Still feel like I'm pressing through my toes and not my heels, so maybe those toes/nose free squats are worth doing at home a couple of times a week.<br />
<br />
[b]Military Press[/b]<br />
10 x 40<br />
10 x 45<br />
10 x 45<br />
I was already warmed up from bench so screw the 6 rep warmup set. Plus I was running out of energy Astroboy style. Real struggle that last set, using my knee springs to get it up and not quite to lockout. I don't mind not reaching lockout on this as its about the shoulder muscles, not about actually lifting the weight<br />
<br />
[b]Deadlift[/b]<br />
6 x 70<br />
10 x 110<br />
10 x 110<br />
10 x 110<br />
PT told me afterwards I need to look at my technique - back is "harbour bridging" when I get fatigued. I might have to back the weights off here and get to decent form before working back up.<br />
<br />
[b]Chinup[/b]: 6, 5, 3<br />
<br />
Having not eaten for so long I was shattered after this. Protein and water thanks garcon. -
Feeling guilty about the snacking so at 2250 hours on a Friday:<br />
<br />
5 chin ups<br />
50kg x 5 military into shrug into deadlift into bent row<br />
14kg hammer curl x 5 into bicep curl x 5<br />
20 pushups<br />
5 pull ups<br />
20 squats<br />
20 lunges left then right<br />
<br />
<br />
Circuit 1: 6:07. Lot of micro tears and lactic acid from Thursday's gym session messing with my head. Two minute break<br />
Circuit 2: 6:12.<br />
<br />
That'll do tonight. Got to run tomorrow morning before weigh in if I'm a hope of sub-91
