Dissection Of The Funt
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Not very environmentally friendly Nick. Why not invest in some equipment so you can train at home beside the Powerwall?
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<p>Funny shunt...</p>
<p> </p>
<p>So I got to gym this morning and did a little stretching and a set of front squats using just the bar - I found them uncomfortable and weird. Made no real difference to the performance. I was generally flat, so probably didn't sleep that well.</p>
<p> </p>
<p>Squats: 5 x 5 x 110kg</p>
<p>Bench: 5 x 5 x 73kg - up from 72kg last time. Will keep creeping this up.</p>
<p>Bent row: 5 x 5 x 77kg - up from 75kg but wasn't super-happy with my form so will stick here.</p>
<p> </p>
<p>The wife had to be out the door by 8AM, so that's all I had time for. I'll grab the roller after this morning's meeting and see what that's all about.</p> -
<p>yeah, it does tend to be a love/hate relationship!</p>
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<p>Gym this morn'</p>
<p> </p>
<p>Squats: 5 x 5 x 110kg - might bump this up next week</p>
<p>Military: 2 x 5 x 49kg then 1 x 3 x 49kg before my right shoulder went "ping!" so that was the end of anything overhead. Will rest it and recommence at 48kg next week</p>
<p>Deadlift: 1 x 5 x 145kg</p>
<p>Chins: 3 x 3 real slow and then a reeeeeeeeeeeeeeal slow single to finish.</p> -
<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="601428" data-time="1469859403"><p>
That is shit. I absolutely hate clubs with fuckwit leaders that piss on the true club guys by getting ringins who never go to training, often don't pay subs and who aren't even guaranteed of showing up.</p></blockquote>
<br><br>
It could be worse - Division 1 club got caught paying a player and the Subbies committee have made their shit public:<br><br>
The NSWSRU Integrity Committee last night found Lindfield RFC guilty of paying a player.<br><br>
The Integrity Committee made a number of recommendations to the Board, and the Board has today ratified those recommendations:<br><br>- Player Tala Moli be de-registered from Suburban Rugby for 5 years<br>
- Lindfield Recruitment Manager, Pat Lang, be prohibited from holding any on or off field position in Suburban Rugby for life<br>
- Lindfield 1st grade coach, Adam Coughlan, be prohibited from holding any on or off field position in Suburban Rugby for 5 years<br>
- Lindfield RFC be expelled from all 2016 competitions, effective immediately.<br>
- Lindfield RFC’s 2017 application for affiliation be reviewed and only accepted under the following conditions<br>
- Graded no higher than 2nd Div.<br>
- Regardless of the division Lindfield are graded in, each Lindfield team will begin the 2017 season with -10 points, with the club penalised the commensurate club championship points.<br>
- Placed on a $10K bond for a period of 5 years, reviewed annually. The bond would be forfeited if the club or any of its members are found guilty of breaching the player registration rules and/or the Union’s amateur status.<br>
- The Union’s Board to have the final say in the makeup of the club’s committee.<br><br>
The Subbies Board and the Integrity Committee are extremely disappointed to have to take such harsh measures. However, they are determined to stamp out payment of players in Subbies Rugby and want to make it loud and clear to all Subbies clubs – <strong>If you are caught paying players the consequences for your club will be dire. </strong>
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<p>Decided to change it up a little this morning in terms of sets/reps, and go 3 x 7 on same weights as last time.</p>
<p> </p>
<p>Squats: 3 x 7 x 110kg</p>
<p>Bench: 3 x 7 x 73kg - last rep in each set was a struggle.</p>
<p>Bent row: 1 x 7 x 77kg - barely completed this, so followed with 2 x 7 x 75kg</p>
<p> </p>
<p>Some chinups and a bit of roller work on the calves to finish.</p> -
Gym has finally started it's extended opening hours. The boss is on leave this week, so I made the executive decision to work from home. And go to the gym at lunch time after a week off through... applied laziness :)<br><br>
Squats: 5 x 5 x 110kg - a little shaky but time to move up to 115kg<br>
Bench: 5x 5 x 73kg - probably ready for 75kg<br>
Bent row: 5 x 5 x 75kg<br><br>
Tried deadlift but was a bit weak on the grip. Some chinups, and home -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="603251" data-time="1470394391">
<div>
<p>It could be worse - Division 1 club got caught paying a player and the Subbies committee have made their shit public:<br><br>
The NSWSRU Integrity Committee last night found Lindfield RFC guilty of paying a player.<br><br>
The Integrity Committee made a number of recommendations to the Board, and the Board has today ratified those recommendations:<br><br>- Player Tala Moli be de-registered from Suburban Rugby for 5 years<br>
- Lindfield Recruitment Manager, Pat Lang, be prohibited from holding any on or off field position in Suburban Rugby for life<br>
- Lindfield 1st grade coach, Adam Coughlan, be prohibited from holding any on or off field position in Suburban Rugby for 5 years<br>
- Lindfield RFC be expelled from all 2016 competitions, effective immediately.<br>
- Lindfield RFC’s 2017 application for affiliation be reviewed and only accepted under the following conditions<br>
- Graded no higher than 2nd Div.<br>
- Regardless of the division Lindfield are graded in, each Lindfield team will begin the 2017 season with -10 points, with the club penalised the commensurate club championship points.<br>
- Placed on a $10K bond for a period of 5 years, reviewed annually. The bond would be forfeited if the club or any of its members are found guilty of breaching the player registration rules and/or the Union’s amateur status.<br>
- The Union’s Board to have the final say in the makeup of the club’s committee.<br><br>
The Subbies Board and the Integrity Committee are extremely disappointed to have to take such harsh measures. However, they are determined to stamp out payment of players in Subbies Rugby and want to make it loud and clear to all Subbies clubs – <strong>If you are caught paying players the consequences for your club will be dire. </strong></p>
</div>
</blockquote>
<p> </p>
<p>Damn. Stomp on a guy's head and you get a couple of weeks. Pay a dude some cash or say something offensive and they come down on you like a ton of farking bricks. Banned for life. Has he been warned about this before?</p>
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Gym today - working from home is the balls, now that the gym is open all day:<br><br>
Squats - 5 x 5 x 115kg<br>
Military - 5 x 5 x 45kg - backed this off after the injury. Felt good. Increase next time<br>
Deadlift - 5 x 5 x 145kg - ready to move to 150 I think<br>
Chinups: 6, 5, 3, 2, 1 -
<p>Gym this arvo:</p>
<p> </p>
<p>Squats: 120kg in 7, 7, 7 - that was hard! I've added a 5 x 70kg warmup and a deep squat to the warmup to help with the depth. Still not getting parallel but probably as deep as I can handle.</p>
<p>Bench: 75kg in 7, 7, 5, 3 - failed third set so added an extra rep for punishment. Will stick with this weight for next time.</p>
<p>Bent row: 75kg in 7, 7, 7 - last rep didn't quite get to the chest so that is where it will stay for now</p>
<p>Chinups: 5, 4, 3</p>
<p> </p>
<p>Bam. Weekend!</p> -
<p>Worth hanging about at 120ish on the squats and get your depth sorted? That'll lay a good platform for going heavier bro. Box squats are always a good variation to add in heavier work while still working on depth.</p>
<p> </p>
<p>Enjoy that roll out bud!! :whistle:</p> -
To answer your other question: yes, 120 is probably where the squats stop for now. Need to be sure I can control that for 5 x 5 and with better depth.<br><br>
The initial goal was 140kg but that was more of a 1RM scenario before i started 5x5<br><br>
Flex in the ankles is lacking so I'm planning to spend more time each session with warm up, mainly involving mobility for calves and shoulders. That will rely on work NOT being fluffybunnys about watching the clock.
