Today's Sally

[Travs]

Push session today. Didn't "push" too hard after racing yesterday, i didn't feel fresh enough.

5 x 15 40kg bench press
4 x 15 35kg seated chest press

6 x 15 20kg shoulder press barbell
4 x 12 10kg dumbells shoulder press

[Mike T]

Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 7 - 5 - 4 - 4; weighted were 3 - 3 - 2 - 2.

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

7 at last.

[Mike T]

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 ).

102 seconds - well done! My bar is so low I have to bend my knees to 90 degrees to keep my feet off the ground. I do wear some gloves to protect my hands but I don't think they improve grip.

[Travs]

Pull session last night.

8 x 15 seated rows... building up from 35kg - 65kg (i could only manage 8-10 reps on the last couple of sets at 65kg)

4 x 15 lateral pulldowns at 35kg

[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.

27 (10) - 20 (10) - 17 (10) - 11 (10) - 12 (10) - 11 (10) - 11 (10)

This morning's dead hang for 1 mins 45 secs.

Same use of gardening gloves and heavy wellies , plus the ticking second hand on the clock.

But.... this time I used a different hand position, keeping them almost vertically above my head. so that when hanging my biceps practically cushioned my ears. I'm not sure if it was this position that eked out a marginal gain or the cascade of tears accompanying my efforts!

[Mike T]

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

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

[Mike T]

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.

27 (10) - 20 (10) - 17 (10) - 11 (10) - 12 (10) - 11 (10) - 11 (10)

This morning's dead hang for 1 mins 45 secs.

Same use of gardening gloves and heavy wellies , plus the ticking second hand on the clock.

But.... this time I used a different hand position, keeping them almost vertically above my head. so that when hanging my biceps practically cushioned my ears. I'm not sure if it was this position that eked out a marginal gain or the cascade of tears accompanying my efforts!

The tears will of course have dripped off you and made you lighter. Well done!

[Mossdog]

Shockingly poor performance on the EMOM - sets of 10 press-ups this afternoon. Felt like I was doing reps of 12! Anyway, same form of floor to lock to floor. Time in secs remaining for each min.

42 - 40 - 40 - 41 - 39 - 35 - 30 - 28 - 22 - 12!!!

However, much improved dead-hang this morning (still with gloves) recording 1 min 58 secs! I just could not bully my fingers into holding out for the few secs more in order to hit the 2 min level. Interestingly, it was my left hand that was so sore as to be pretty much useless for anything for the next 5 mins, so presumedly some asymmetry in effort (which may open a window for improvement!).

The downside of these slightly sticky gloves is that once the bar is gripped it's then very hard to wiggle or slide the grip to even moderately receive the 'uncomfortableness'. A visible and loud ticking second hand on the clock is, for me, a definite aid as it provides clear feedback on the progress of time, while an out of sight silent stopwatch leads one's mind to sneakily warp (slow or hasten)time.

[Mossdog]

Shockingly poor performance on the EMOM - sets of 10 press-ups this afternoon. Felt like I was doing reps of 12! Anyway, same form of floor to lock to floor. Time in secs remaining for each min.

42 - 40 - 40 - 41 - 39 - 35 - 30 - 28 - 22 - 12!!!

However, much improved dead-hang this morning (still with gloves) recording 1 min 58 secs! I just could not bully my fingers into holding out for the few secs more in order to hit the 2 min level. Interestingly, it was my left hand that was so sore as to be pretty much useless for anything for the next 5 mins, so presumedly some asymmetry in effort (which may open a window for improvement!).

The downside of these slightly sticky gloves is that once the bar is gripped it's then very hard to wiggle or slide the grip to even moderately receive the 'uncomfortableness'. A visible and loud ticking second hand on the clock is, for me, a definite aid as it provides clear feedback on the progress of time, while an out of sight silent stopwatch leads one's mind to sneakily warp (slow or hasten)time.

[Mossdog]

Shockingly poor performance on the EMOM - sets of 10 press-ups this afternoon. Felt like I was doing reps of 12! Anyway, same form of floor to lock to floor. Time in secs remaining for each min.

42 - 40 - 40 - 41 - 39 - 35 - 30 - 28 - 22 - 12!!!

However, much improved dead-hang this morning (still with gloves) recording 1 min 58 secs! I just could not bully my fingers into holding out for the few secs more in order to hit the 2 min level. Interestingly, it was my left hand that was so sore as to be pretty much useless for anything for the next 5 mins, so presumedly some asymmetry in effort (which may open a window for improvement!).

The downside of these slightly sticky gloves is that once the bar is gripped it's then very hard to wiggle or slide the grip to even moderately receive the 'uncomfortableness'. A visible and loud ticking second hand on the clock is, for me, a definite aid as it provides clear feedback on the progress of time, while an out of sight silent stopwatch leads one's mind to sneakily warp (slow or hasten)time.