Today's Sally

[Mike T]

"pull" session tonight.

About 7 sets of seated rows, followed by about 4 sets of landmine rows. All sets of 15-18 at 35kg (i can handle far more weight than this on the back but i was not wanting to ruin myself tonight as we have a strength/conditioning session at the club tomorrow night).

I know that you know you are working hard in these sessions, but, not having access to a wide variety of weights/equipment, I find it hard to appreciate what you have done. How about some chest to floor press-ups, chin-ups, pull-ups - unweighted/weighted - to help my understanding?

[Mike T]

Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 6 - 5 - 5 - 4; weighted were 3 - 2 - 2 - 2.

Squats and lunges before and in-between the sets.

I need to get that 6 up to a 7. I feel I could do it, but ....

[Mossdog]

Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.

26 (10) - 18 (10) - 11 (10) - 12 (10) - 11 (10) - 12 (10) - 12 (10)

Dead hang for 1 mins 29 secs this morning. So not as good as previously. Think I need to try to adjust my grip on the bar and experiment with distance between hand placing too.

[Travs]

Push session today.

About 7 sets of 12-15 @ 40kg on the bench press.

3 sets of 10 shoulder press with 14kg dumbells, 2 sets of 12 at 10kg, 4 sets of 12-15 using just an olympic bar (20kg) to finish off

[Mike T]

Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 23 - 15 - 14 - 13; weighted were 11 - 9 - 8 - 7.

20 squats or lunges before and in-between the sets.

Had a "rest" on my bed after my run - before I knew it I had been asleep for 2 hours.

[Mossdog]

EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.

42 - 40 - 40 - 41 - 42 - 41 - 37 - 30 - 22 - 13

Dead hang, this morning. ! min 23 secs. I'm going backwards!

[Travs]

Pull session tonight.

Landmine rows
3 sets of 12 @ 40kg
3 sets of 15 @ 35kg

Lateral pulldowns:
5 sets of between 10-15 @ 30-45kg

[Mossdog]

Dead hang fun...kids are awesome!

https://www.youtube.com/watch?v=3bao6ekQy14

I managed 1 min 31 this morning. Obviously heavier body weight is a killer on this exercise.

[Mike T]

Dead hang fun...kids are awesome!

https://www.youtube.com/watch?v=3bao6ekQy14

I managed 1 min 31 this morning. Obviously heavier body weight is a killer on this exercise.

98 seconds. Those kids are strong and determined.

[Mossdog]

Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.

26 (10) - 15 (10) - 12 (10) - 10 (10) - 11 (10) - 12 (10) - 10 (10)

Bit of a different approach to the dead-hang.

Having watched the video yesterday, and noted that some of the competitors used chalk dust, I used a pair of sticky gardening gloves. Also, instead of my usual wrist stop-watch, I placed a wall clock with a noisy second hand in front of me to ensure immediate (and hoped for encouragement) feedback. And success (sort of), with I min and 42 seconds.

However, deep down I know the sticky gloves are a cheat!!! But at least my back got a slightly longer stretch. I also have to lift my feet off the ground by slightly bending my knees, so I think this isn't quite as easy as a straight hang (especially when wearing a heavy pair of gardening welly boots ).