Wednesday, 30 June 2010

Wednesday 30th June

took monday and tuesday off as i was knackered  ^_^

Plan for this week is to just get my lifting done and if i get a chance then do a metcon

so this morning

back squats

90kg x 5
110kg x 5
125kg x 6 ( up 2 on this weight last time, but used the cage this time so felt safer)

130kg x 1
140kg x 1

Pb i was working from at start of year was 110kg and im sure my best squat ever was about 150kg, so happy with that. will start new cycle with this as a new pr

Front squats

85kg x 10
85kg x 10
85kg x 10 ( up 2.5kg on last time )

Friday, 25 June 2010

My boys

My wife gave birth to a handsome 8 pound 12 ounce son today - 3 for 3!

My 3 boys Cameron James, age 12, Kyle Alexander , age 7 and Joseph Andrew , age 1 day

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Thursday, 24 June 2010

Thursday 24th June

Wife is having baby number 3 tomoro so did my deads today instead of tomorrow


105kg x 3
120kg x 3
135kg x max = 12 ( my 1rm at start of the year was 130kg)

Fat bar rack pulls x 3 reps x 120kg, 120kg, 150kg

High rep dumbell rows - Kroc Rows -  42.5kg DB x 30r and 30l ( a couple of reps off of PR )


Wednesday, 23 June 2010

Ive had a couple of shitty days on Monday and Tuesday so took a couple of days off, but made up for it today. Had my mate come down and train, first time in ages Ive trained with someone - he usually comes down and I coach him

Shoulder press

50kg x 3
55kg x 3
62.5kg x max = 8 ( same as last time )

Keg press

12,10,10 reps ( PR for all 3 sets )

Ring Dips

10 sets x 3 reps

12 min amrap

5 burpee
5 power clean fat bar 75kg)
10 sit ups

5 rounds plus burpees and 2 power cleans

that was a great session

Sunday, 20 June 2010

SUnday 29th June

Back squats

90kg x 5
110kg x 5
125kg x max = 4

total mind fuck today, completley talked myself out of the max set. Need to start using the power cage, all I could think about was "Im going to fail, Im going to fail"

So to make up for it i did

front squats 10 reps x 3 sets x 80kg

Saturday, 19 June 2010

Mrs T

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Friday 18th June

bench press

70kg x 5
80kg x 5
92.5kg x max = 11 ( up 1 rep on this weight from last time doing it )

Keg bench press

23,15,9 ( last time 20, 14, 12 )

Bent over rows 62.5kg x 10 x 3 sets ( up 2.5kg on last time )

Metcon later when it cools down

Thursday, 17 June 2010

Thursday 17th June

25-20-15-10-5 reps of

Thrusters 22.5kg DB
Box Jumps 24in

17mins 50secs

That was horrible!

Had a BBQ with the family after work, 2 burgers, bacon, steak, 2 beers, cheesecake. Maybe that wasnt the best idea because I was so close to puking or quitting

Wednesday, 16 June 2010

Wednesday 16th June


90kg x 5
105kg x 5
120kg x max = 12 ( up 2 reps on this weight from last time)

Shrugs 105kg x 10 reps x 3 sets

Kroc rows 42.5kg DB - 27r/18l ...grip fired

Metcon for tonight - "Grace"

30 x power clean and jerk 60kg

time 3mins 41secs

Monday, 14 June 2010

Monday 14th June


short and sharp

2 reps on the min for 15 mins

95kg power clean

10 burpees for every miss

Only missed once so just the 10 burpees

love that workout, aim is to get up to 100kg

Sunday, 13 June 2010

Sunday 13th June

Metcon and dips

with a 24kg kettlebell complete the 70 reps without putting it down

5 snatch r/l
5 clean and jerk r/l
10 goblet squat
5 reverse lunges r/l
10 high pulls
5 one arm rows r/l
10 swings

3 rounds rest as much as needed between rounds

times - 2.26, 2.17, 2.19

50 dips done in sets of 5

Official Photographs from the meet

Photo from EMMIE BATES

see more here FACEBOOK GROUP
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5/3/1 cycle 5 presses

so had a very easy week - was a bit exhausted at the start of the week so did very little, a bit of pressing and a bit of squatting

But new cycle starts today


45kg x 5 reps
52.5kg x 5 reps
60kg x max reps = 10

keg press 11, 7, 7 reps

metcon later

Sunday, 6 June 2010

Strength and Power meet

So after weeks of training, eating and worrying the CrossFit Reading and FK.UK Strength and Power Meet is over. And what a meet it was - lots of friends ( new and old ), lots of heavy shit lifted, lots of chalk/tacky/wd40/sun tan lotion...and lots of crazy strong people.

The weekend started for me with a 3 hour drive from Motherwell to Manchester with my buddy Derek. We drove down to CrossFit 3D to meet up with the guys from their that were going to Reading too. A change in plans meant that instead of going down with Karl, we got a lift with Jane and Gary. Another 3 and a bit hour drive later and we were at Andys house. In, showered, food, sleep. Ready for the meet!

On the morning of the meet, as we were staying at Andys, we were the first competitors as he had to get there to help organise the last minute things like weigh ins etc. I weighed in at 105kg ( second heaviest guy there ). After getting my competitors t-shirt and changing into my shorts, I was ready to go.

The crowd of spectators and competitors slowly built up with lots of faces I recognised form meeting before but also from online places such as FaceBook, FKUK and the Warrior Training Forum. After a lot of nervous talk and nervous toilet trips the actual workouts were finally announced. The first 4 events were -

  • Truck pull
  • Medley of prowler push, keg carry, tire flip
  • Deadlift max lift
  • Log clean and press at 80% bodyweight

The group I was in started on the truck pull. I have never done this before and didnt really get a good start, sliding a bit and standing up too tall instead of staying low and using my weight.

Next I had the medley and put a not bad time in for this, making a bit of a mess of the keg by almost dropping it as I was picking it up.

Onto the deadlift and after pulling a max for the year on Sunday last week, I wasnt sure how I would do but had a plan of doing up to 150kg and then just seeing how I felt. Well needless to say that I felt great as I worked up to 180kg and went for the 190kg but talked myself out of it.

The log clean and press was awful, I cleaned the weight easily ( 80kg ) but really struggled with the press, only managing 2 full reps.

I had to wait till after lunch to see if I had made it through to the semi-final...and I did!

The semi was to be 2 events - another medley then a yoke walk. The medley involved lifting 6 objects onto the back of a truck. These were - 

  • 48kg kettlebell
  • 60kg anvil
  • 50kg keg
  • 50kg sandbag
  • 75kg atlas stome
  • 102kg atlas stone
I was really looking forward to this event and think I did really well, I managed all the objects including the 102kg stone

The yoke walk was over a 30m distance and with a weight of 230kg. Unfortunately I didnt finish the full distance, maybe getting just over half way. THAT WAS HEAVY!

I didnt make it into the final, but I am soo happy with how I did especially on the deadlift and on the yoke walk. 

A big thanks to all the people there for giving such great support - it really helps when you hear the crowd roaring. Also a huge thanks to everyone involved in organising it as well as the sponsors - a superb day, well organised, smoothly run and great for spectators as well as those competing

A few names to thank are Derek, Chet, Andy Craig, Andy Mac, The Warrior Training Guys and Girls, The Manchester crew ( all of them ) Miles and Chrissy and the Brighton crew, Peter Walker, Mark Fraser, Garry B, Sally...will add more as I remember