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From B-Rex to T-Rex

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BoarIcon...31-01-2015 @ 20:45 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
the top runners do about 3 steps per second !!

I looked into buying a jungle jim / TRX and after studying them I think I will make one myself and use the $$$ to put towards a new barbell !

great work on the weightloss !
b_rexIcon...31-01-2015 @ 23:46 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Boar said:the top runners do about 3 steps per second !!

I looked into buying a jungle jim / TRX and after studying them I think I will make one myself and use the $$$ to put towards a new barbell !

great work on the weightloss !


£25 - cheap as chips:
http://www.amazon.co.uk/gp/aw/d/B009VSZ71E/ref=mp_s_a_1_1?qid=...
b_rexIcon...01-02-2015 @ 20:06 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Training Sun 1st Feb @ home

A: Safety bar squat
Week 4/4 of Robertson cycle (3 x 5 x 85%)
Worked up to 3 x 5 x 105kg with belt
Felt solid but was tough... will increase training max by 10kg for next 4 weeks

B1: Jungle Gym rows
6 x 8
Shortened straps by 1" after 2nd set and by a further 2" after 4th set

B2: Put away stuff from squats
Had everything away by 4th set of rows, good way of keeping HR up

C1: Valslide hamstring curls
3 x 6
See here: https://www.youtube.com/watch?v=CGZgc849wEI
Cracking hamstring activation

C2: Jungle Gym push-ups
3 x 10
b_rexIcon...03-02-2015 @ 17:37 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Training run
4.2 miles in 39:13 (9:18 mins/mile average)
Splits: 8:43, 9:32, 9:36, 9:26
28:53 for the 5K
Average HR 176bpm (zone 5)
Max HR 185bpm

Went out with the sole aim of running 4 miles (previously longest run has been 3.2), ideally faster than 10 mins/mile but that was a secondary aim. This felt tough all the way through - the first mile did not feel as quick as 8:43 - and I had to deliberately slow down a few times to get my breathing under control before speeding up again. A few times I tried to up my pace to sub-9 mins/mile but I couldn't sustain it today.

Data is a bit all over the place. I must have been walking up and down the street outside my house waiting for my Garmin to get a GPS signal for about 10 minutes before I gave up and went back into the house to get my iPhone and use the Strava app. After about 0.4 miles the Garmin woke up. I bought myself a HR strap but that only works with the watch and not the iPhone. Thus, distance/pace data comes from the Strava iPhone app; HR data comes from the Garmin and is therefore incomplete.
dr_hazbunIcon...03-02-2015 @ 19:20 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq		Solid running mate. 9 min miles is where I'm happy right now. Any faster and I tire over any decent distance.

When she's not 34 weeks pregnant, Geraldine boshes out 10km at 7:30 per mile pace. It's brutal.

My excuse is that she doesn't squat 150kg for 10reps.
b_rexIcon...03-02-2015 @ 22:28 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Haha, too right
b_rexIcon...04-02-2015 @ 19:43 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 05.02.2015 @ 18:07 PM by b_rex
Training Weds 4th Feb

A: Trap bar deadlift - high handles
5/3/1 week 3
5 x 135kg
3 x 155kg
8 x 175kg (belted)
Compared with 8 x 162.5kg last week. Guess I was phoning it in last week.

B1: More trap bar DL - high handles
2 x 5 x 135kg

B2: Jungle Gym rows
2 x 8

C1: More JG rows
3 x 8

C2: KB press
3 x 8/side x 20kg

C3: KB goblet squat
3 x 8 x 24kg


b_rexIcon...05-02-2015 @ 18:07 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Ross Enamait's "Magic 50"
5 rounds with 1 minute rest of:
5 KB snatches per side with 16kg
5 KB swings per side with 20kg
10 burpees

Pretty easy. The burpees got my quads burning and I was breathing quite hard but this was way easier than the Evil 8. I took my HR the old-fashioned way (counted for 10 seconds and multipled by 6) after the final set and I was only in the 170s, 180 max. I'll try this again next week and either add weight or reduce rest (or both).
BoarIcon...05-02-2015 @ 18:37 
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Nothing left in the tank.
Member 5, 25597 posts
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Post Edited: 05.02.2015 @ 18:38 PM by Boar
I used to love ross, i bought a book direct from him a while back and he wrote a nice message for me

and if i was to buy a 'special' bar , it would be a trap bar like that , superb !!
b_rexIcon...05-02-2015 @ 18:40 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Boar said:I used to love ross, i bought a book direct from him a while back and he wrote a nice message for me


How sweet! I know nothing about him, someone posted a link to this workout on another forum so I thought I'd give it a go!

and if i was to buy a 'special' bar , it would be a trap bar like that , superb !!


It's ace! This is the Strength Shop one. 35kg and built like a tank - it's a mini-workout just getting the bas***d out of the shed. If I had the space, I could use it do some awesome framers.
b_rexIcon...06-02-2015 @ 19:01 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Training Fri 6th Feb

A: Chin-ups
Done from barbell in highest setting of squat stands. Just about tolerable!
2 x 4 x BW

B1: Bench press
5/3/1 deload
5 x 60kg
5 x 70
5 x 80

B2: Bulgarian split squat
3 x 8/leg with 20kg weighted vest

C1: Barbell row from rack
4 x 8 x 52.5kg

C2: KB swing
3 x 15 x 24kg

Bish bash bosh.
BoarIcon...06-02-2015 @ 19:27 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
Do you do kettlebell snatches ? I'm a big fan of swings but snatches are double brutal !
b_rexIcon...06-02-2015 @ 20:37 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Boar said:Do you do kettlebell snatches ? I'm a big fan of swings but snatches are double brutal !


Did them yesterday for the first time in that complexy thing. Will give them a go for higher reps on Sunday I think - they were fun!
b_rexIcon...07-02-2015 @ 10:01 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 07.02.2015 @ 11:20 AM by b_rex
Abingdon Parkrun 5km
Watch time 27:05 - 8:39 mins/mile average
Official time 27:03

Mile splits (Strava):
8:30
9:01
8:48

Avg HR 179bpm
Max HR 197bpm (at the end!)

My Garmin said new fastest mile time at the end with 8:22 - this also shows on Strava as a "best estimated 1 mile", so not sure what that's about. Strava also says I have a best estimated 5K at 26:52 but that can't be right as I started and stopped my watch at the stat/finish lines. Either Strava has got its GPS calculations wrong (most likely) or I ran a bit of extra distance somehow.

Also PBs for:
1K (4:52)
1/2 mile (3:50)

Pleased with this. First mile was brisk and would have been quicker but I got stuck behind a couple of slower runners on the narrow river trail for a minute or two. I suffered a bit between the 2km and 3km markers, then consciously backed off a bit between 3km and 4km to get my legs and lungs back under control. I upped the pace from the 4km marker and finished very strongly, including a flat-out sprint over the last 150m or so.

Here's my Strava pace graph - you can see where I got stuck behind the slower runners around 0.5 miles, where I backed off around 2.5 miles and then my strong finish:

http://i.imgur.com/KZX9ETt.png?1
b_rexIcon...08-02-2015 @ 17:58 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Training Sun 8th Feb

A1: Safety bar squat
4 x 5 x 90kg

A2: Jungle Gym rows
4 x 10

B1: KB snatch
6/arm x 16kg
2 x 6/arm x 24kg
6/arm x 16kg

B2: Jungle Gym push-ups
3 x 10

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