Robbie Black - Feb 10, 2009 01:21pm

Tues@Fitz w/ Adam

Worked on deadlift then move into some high pull followed by some power cleans. All@50kg as was going to technique. Really happy with the way my deadlift positioning has evolved. Will continue to work on it aswell as my clean progression. Squats next…hip flexors im coming for you!!

Great progress, Robbie.

Get those hammies firing.
Chest over the bar.
The rest will fall into place.

Cheers mate.

Wednesday@Fitz

Back Squats

3x5@40kg
3x4@60kg
3x3@80kg

Didnt go too crazy with the squats, just wanted to work more on technique as i havent done squats in a few weeks.

Then did the 6pm class with Zane.

Power Cleans
1-1-1-1-1

5x3@40kg
3x1@50kg
2x1@60kg
1x1@65kg
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1x1@70kg (fail)

Too much arms towards the end, need to work on hip snap. 5kg off my pb so will work on getting back up to the 75 mark and hopefully beyond.

Was good to get back into the classes tonight, first class in well over a month

(i have no idea why the 67.5 has come up as a link…stupid computer…)

Thursday : Basketball

Full game, no subs. Lost….:S

Friday & Saturday : Rest (work)

Sunday@Home

5x10 Close Grip Pushups off parallettes
5x10 Normal
5x10 Hindu

Then a 5km run. Didnt time the run, just went for a good steady run along the yarra…its warm out there…

Bleh night shift tonight…

Tuesday@Fitz w/ Adam.

Worked on Squats…man do i have a lot of work to do here. Think we have narrowed it down to ankle and knee flexibility. Causing me to lose stability at the bottom and crumble.
Will do 50-100 squats a day to try and rectify aswell of loads of stretching. Really wanted to hit the class tonight too but was running on 3 hours sleep so thought id give the body a rest and head back in tomorrow.

Tuesday@Home

150 Pushups off parallettes

L sit practise on parallettes, various intervals.

Wednesday@Fitz 12:30 Class

AMRAP in 20

15 OHS (subbed for plate squats out in front@10kg)
10 KTE
5 HSPU (subbed for decline pushups off parallettes and biggest box)

Rounds: 8 + Squats and KTES in the 9th

Was a good solid workout, the squats killed me, after the first round had to break them up to triples.

Tonights class is Annie so will head back in for some DU joy.

Trent got 113 today….the guys is a freak…dunno if im gonna be able to catch him for quite some time.

Robbie Black - Feb 18, 2009 03:13pm

Wednesday@Fitz 12:30 Class

AMRAP in 20

15 OHS (subbed for plate squats out in front@10kg)

I’m guessing you mean holding plate with straight arms out in front of you?

I was doing these to help work on my squat posture, and believe it may have lead to me aggravating an injury.

Holding the plate so far out in front of your centre of gravity creates a lot of torque on your spine. http://en.wikipedia.org/wiki/Torque If you look at your body as levers, it becomes obvious. Its also why you have to work hard to maintain the lumbar curve.

I’m not sure how beneficial this excercise is, especially when you have tools like back squat, front squat, stripper squats and goblin squats in your arsenal, that keep the weight closer to your centre of gravity and thus reducing the torque on your spine.

My 2c, keep doing them if you think you can maintain that posture safely.

Good luck with the double unders!

I saw Mike V. do the 84 the other day and he made them look fairly easy too. I forsee someone busting out 500!

Wednesday night@Fitz

Warmup

50 Medball clean and jerks.

Workout:

Annie

50-40-30-20-10
Double Unders
Situps (straight legged situps)

Time: 6.15

Fairly happy with time, my best is 5.30 but my abs were already shot from doing KTE’s at the lunchtime session. The warmup was harder than the workout…my legs were burning in those holds.
Good session, thanks Ben!

Thursday: Basketball

Full game, got the win, top of the ladder…hoorar.

Friday Rest

Saturday@Fitz

Deadlifts, Muscleups and Decline pushups off parallettes.

2x10@40kg
2x10@50kg
2x5@70kg
3x3@90kg
8x1@100kg (1xMuscleup + 10 Decline Pushups between each set)

Muscleups need a bit of work, was able to consistantly get up and get the rep but im still right shoulder dominate. need to try and get the arms and elbows through at the sametime. Pushups were a breeze and felt great, deads are coming along, no more chunks from my shins thanks to Adam.

Been in the grampians all week, me and Jess went on a good solid 10km hike to the pinnacle lookout on Tuesday. Good solid slog, hammies and bum a bit sore on Wednesday.

Tonight: BBall

Tomorrow back into the classes, had a good nutrition seminar with Bjorn today so really ready to get the diet sorted…and hopefully Pete was able to get me a KB from that joint in Richmond, Turkish Getups here we come.

Friday@Fitz

Deadlift

2x10@40kg
2x10@60kg
2x5@80kg
5x2@100kg
2x3@100kg
1x1@120kg

Then the 6pm class which was tabata Squats, Pushups and Pullups.

I stupidly lost count during the squats, i guessed my final score for squats was around 95 but i got 19 in the first set so not too sure if this is accurate, probably got well over 100.

With the 95 as my squat score i got a total of 229 with pushups and pullups, not too sure what the breakup score was.

Was a good session, squats sucked as they always do. Tabata pushups kill me, first 2-3 sets are good and then the chest is toast, by the last round i think i only got about 5 reps. Pullups werent too bad, chest to bar or close to it for alot of reps which was good.

Cheers to Pete for picking me up a 24kg KB, 75 bucks….whatta bargain, fun times at home to be had.

Good work of late, Robbie!

Please gimme a call to confirm your PT sessions and chat about what we will cover. I’m thinking presses this week, let’s get that midline super stable.

Saturday@Fitz

Back Squats

2x10@40kg
2x5@60kg
5x3@80kg
2x5@60kg
2x10@40kg

Wasnt working for me today, form felt shit and now have mid back pain, should have just stayed on 40 and worked on form more than anything. Have been paying closer attention to knees tracking over feet and getting my knees out.

Might do some kb swings at home this evening.

Sunday@Home

10x5 KB snatches each arm@24kg
10x5 KB swings each arm@24kg
10x10 Pushups off parallettes
A few L sits

Nothing timed, just messing around with the new KB, had to force myself to do it as i was pretty wrecked from work, felt better about doing something at least.