TR vs the future

NTA

Good flick. can start a little slow but with it.

taniwharugby

Always get confused about the name of the exercise (snatch, clean, clean and jerk) 
 
Monday; 
Anywhoo, bar on ground (only 30kg) deadlift position, straight up to shoulder height and then straight into standing press (Without the leg drive) 
 
100 x those 
100 bench press 
100 preacher curls 
100 planks-hand to wall 
 
Shoulders still farking sore today, chest a little as well. 
 
Hovering around 89kg as well.

taniwharugby

Workout Saturday; 
 
Squats - 20 @ 80kg, 12 @ 100, 12 @ 110. 12 @ 110, 15 @ 100 
100 Lizard crawls up a slope of about 35 degrees 
100 (each side) hammer/tyre 
100 planks - hand to wall 
 
Chopped some fire wood for about 40 mins after...was gonna go running yesterday, but man my quads are killing me!

MN5

[quote name='taniwharugby' timestamp='1368404332' post='365328'] 
Workout Saturday; 
 
Squats - 20 @ 80kg, 12 @ 100, 12 @ 110. 12 @ 110, 15 @ 100 
100 Lizard crawls up a slope of about 35 degrees 
100 (each side) hammer/tyre 
100 planks - hand to wall 
 
Chopped some fire wood for about 40 mins after...was gonna go running yesterday, but man my quads are killing me! 
[/quote] 
Yeah I chopped some wood too over the weekend Shit it is satisfying and gotta say the old pipes feel it afterwards....something a bit different.

taniwharugby

Warm up was a sprint to the end of the driveway (75m or so) and jog back carrying the wheelie bin back to the house above my head...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
Deadlifts - 20 x 80kg, 12 x 100, 10 x 110, 10 x 110, 15 x 90 
Skull crushers - 100 @ 12.5kg (55 reps before first rest) 
10kg Med ball thrusters - 100 
hanging knee raises 4 x 15 (not sure this was as good for abs as I hoped, but by god lats are sore today!!) probably need to get something to take the stress of the grip and lats and do more reps. 
 
Quads still sore!

NTA

No good for the abs - they promote your hip muscles too much and stuff your posture. Do the cat voms with serious core engagement and you'll trim hard on the waist

Wairau

What I do for the abs is, I think, the best. I hardly do any these days and I still have a 6 pack and strong abs. Also, I think NTA might have missed my point about my lower back-that's tight due to inflexible leg/upper back muscles, and lack of lower back stretching. 
 
Anyway, try this for your abs: 1 pull up, hold in position, don't move your torso, then move legs as if striding-but with good form. Do 20-30 each leg, drop down and rest, repeat 3 times. 
The reason this is best, is that it mimics the job our abs are designed for: holding our body stable while we move around upright. After starting doing that for a month, my previously poor abs quickly were tight. 
 
Note: I tried to do knee raises, and they hurt the lower back, and did nothing for my abs. NTA is right on that, they employ the wrong muscles.

Paekakboyz

Knee raises work if you are in a dead straight hang and not swinging. It's fighting the swing motion you get when lifting that activates the abs. But I'd agree there are more effective ways to work the 6 pack. 
 
I'm a fan of working the core via bigger exercises like squats etc. I don't mind the plank or some of the medicine/swiss ball workouts but sit-ups are a drag imo. 
 
Have you got plans to work on those flexibility issues Kea? Sorting that out would open up a host of new training options.

taniwharugby

was more to do something a bit different...certainly not an exercise I'd do alot of, plus I found it did feel great on the lower back as well (the control required?) which is never a bad thing IMO, but the abs barely noticed it. I think my core is vastly better than it was 12 months ago (less back niggles for a start) which is due to the varied exercises I am doing.I hate sit ups, and have changed from straight out planks (which get boring after 90 seconds....) but for me it is more about doing good range of core work in other exercises too rather than alot of specific core exercise.

taniwharugby

well, was doing some sprints last night and I think I may have pulled (or strained) my hammy <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' /> 
 
Never pulled a muscle before so not sure if that is what I have done, maybe just a strain as the feeling was a sort of popping tearing in an area maybe the size of a 50c coin....?

NTA

My advice is see a physio if it hasn't settled down by Monday. If it's just a pulled muscle some rest will help. If it's a tear it will keep on hurting

taniwharugby

dont think it is too bad, no pain or anything (unless I do something stupid on it) have a compression bandage on it at present, and actually feels like I could to some light running (which I wont obviously)

NTA

Iced it?

taniwharugby

nah bro, naturally I finished my set <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

taniwharugby

Bit of core work yesterday with the hammy not 100% 
 
120 good mornings with a 10kg plate super settled with 120 RTW (6. X 20) 
30 leg raises (knees side to side) had some straps this week and much easier to control the swinging and isolate abs...ouchy today 
Planks/mountain climbers - just slow focused exercise, seemed to really hit my groin 
 
Punch bag and then cut some firewood.

taniwharugby

Incline DB press x 100 
hammer curl into DB press x 100 
Shrugs 4 x 15 
Planks, hand to wall x 100 
Side hip raises x 100 (50 ea side)

JK

Mean as volume there mate

taniwharugby

had my workout planned, then just before I started I remembered and article I read the day before about how doing curls into DB press helps stimulate and blah blah blah because you are using the muscles longer, which was pretty damn hard TBH and then I struggled with the shrugs. 
 
I have thought about going back to traditional workouts (pyramid style etc) but these ones seem to be working for me so will keep going, plus to really push myself with things like Bench, squats etc are a bit tough without a spotter. 
 
Hammy feels about 95% so might test it out with a light run on Saturday.

Paekakboyz

Go easy on the hammy mate - don't want to think it's healed and do yourself more injury! 
 
I reckon you can find a happy medium with bench/squats etc where you can push yourself but not to the point of ending up on youtube in a muppet workout clip! If you can knock out 3-6 reps at a given weight you are working well within your limits - it's just a matter of starting light and working the weight up. 
 
Mixing things up can be really cool, esp if motivation if flagging. But working with a strategy or specific target helps keep you on track. I try to stick to 80% or so of my set workouts. The other 20% I mix things up a bit while keeping it complementary with the workout focus (ie back, chest etc).

taniwharugby

Saturday; 27 min run, felt good getting out there again, hammy didnt bother me at all (although still didnt push it) P!ssing with rain I might add, but nice out in the new area! 
 
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Sunday; 1.5 hours chainsawing, chopping and stacking firewood! 
angled pull ups (bar on squat rack and at approx 45 deg angle with feet on ground) x 100 
Deep Squats - approx 30% of max x 100 (legs sore today!!) 
Standing military press x 100

The Silver Fern

TR vs the future