James' tale: 2009 til....

[james forshaw]

Metcon
"Heavy Fran"

Time: 6 mins 15

10s slower than my best, BUT I realised when I finished that I'd used 50lbs pull-ups instead of the prescribed 45lbs. That was the closest I've ever come to puking. Lay in the recovery position for 20 minutes and dry heaved but luckily nothing came of it. Not pleasant at all.

[james forshaw]

ME

3 x Max Reps HSPUs (60s rest)

4" Parallettes (head to floor) - 8,3
No parallettes (head to floor) - 7

Vastly different with parallettes, much more challenging.

Weighted Pull-ups 1-1-1-1-1-1-1
25kg
30kg
35kg
37.5kg
40kg
42.5kg
45kg

No idea if this is a record or not, can't remember the last time I tried.

[Matthew Green]

Morning mate,

You ever thought of keeping the same log for a while?! What score am I shooting for on quater gone bad tonight (aka, what did you get last time).

Also, did you make your paralettes yourself? I went to taskers and B&Q earlier on in the year to find pipe and T-joins but what they had wasn't suitable.

[james forshaw]

ME

Bench Press 5x5 (set 5RM)
5 x 80kg
5 x 85kg
5 x 90kg
5 x 92.5kg
5 x 95kg

Back Squat (HB Olympic) 10x3 DE w 30s rest
100kg

Metcon
10-9-8-7-6-5-4-3-2-1
Deadlift 90kg
Pull-ups

Time: 7 mins 51

Bench was good, despite my contempt for it and hardly ever doing it. Was going dizzy on the squat, 30 reps is a lot! The metcon destroyed me. Rx'd on CFFB was 150% BW but my back was killing even with 90kg. I don't think high-rep deads are safe, the only time I'll implement them in future is ME or very heavy, low-rep metcons.

[james forshaw]

Yesterday

Extremely sore, so had extra rest. Gutting, I love sprints too.

[james forshaw]

Still sore but...

Metcon

"Quarter Gone Bad"

Scores:
Thrusters: 8,8,8,7,7
50lb Pullups: 11,11,9,7,7
Burpees: 8,8,8,8,6

Total: 121

Very impressed with myself firstly for finishing as I was having one of those warm-ups where my body didn't seem to be preparing itself properly and I was still very sore from 2 days ago. And secondly for the score as the last time I did it I couldn't imagine where I was going to get the reps from to beat 118. Extra kudos for the cold shower afterwards

[james forshaw]

Rest Day

Not feeling too bad today, little stiffness but that's about it.

[james forshaw]

ME + Metcon

Back Squat (HB Olympic A2G - all my squats are unless stated otherwise)
5 x 5 (set 5RM)

5 x 125kg
5 x 130kg
5 x 135kg (not going to get heavier today)
7 x 120kg (went dizzy at 7)

Bench Press
5 x 2 at 90% (bar MUST touch sternum)

2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
6 x 100kg (just because)

Abs
Decline bench Leg-raise
21-15-9
then...
KtE
12-10-8

Metcon
10-9-8-7-6-5-4-3-2-1
65% BW Push Press (115lbs)
Pull-ups

Time: 6 mins 56

Squats fine, happy with 135. Bench was easy even with rests of little over a minute, expected to struggle but really didn't. Still, concentrated on exploding it up from my chest. I reckon I'd have a good stab at 10 reps if I was fresh.

Metcon finished me off, but my forearms were shot from the bench, and both ab exercises. Plus it took me an hour to get home from the gym and all I'd eaten was breakfast so I think I could take a fair bit off the time.

[james forshaw]

ME + Metcon

Deadlift
Work up to 5RM
160kg

Rack Pull
Heavy single
230kg

Metcon
Lashing down outside plus I felt sick on my way to the gym so didn't do the prescribed WOD. It involved 135lbs squat cleans, so decided to do 30 for time:

Time: 3 mins 54

My quads were burning badly. Suppose yesterday's squats didn't help matters. Happy with the deadlifting though. Actually did 150kg for 5 but felt I had more in me. Will no doubt pay dearly tomorrow...

[james forshaw]

2 rest days because my abs and shoulder girdle are weeping. Did 50 pull-ups and 50 ring dips yesterday but it wasn't timed or serious in any way. More of a loosening up exercise. Will resume properly tomorrow.