AttilaThePun Captains Log.

AttilaThePun

Triple-Digit Post Count
Yesterday (in the evening after ROP)
  1. 30 mins treadmill (5k in ~24 minutes)
  2. 30 mins rowing (3 minute rounds, 1 minute rest)
Today
  1. Boxing 1HR
In everything apart from running, I'm really only limited by my muscular endurance, which usually gives out before I gas out, which is cool.
 
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AttilaThePun

Triple-Digit Post Count
Heavy Day
  1. C&P Ladder 16kg (1,2,3,4)*5 WITH Chinups (1,1,1,1)*5
  2. 24kg Swings 70 in 6 minutes. (stopped at 3 mins)
Bad day for swings, I had enough after about 2-3 minutes into the set and just called it a day, the volume I've put myself this past week has been a tad too high. I haven't really recovered since the gym session on wednesday, I think I need to cut down on the extra cardio I add, or take it really really easy, especially now that the ROP volume is getting higher. Also need to slow it down and focus on technique at boxing, tbh S&S is probably a better program for me right now but, I don't want to get to doing S&S with 40kg when I can barely press a 24kg, and this way I don't need to buy a 40kg bell.

On the brighter side, I haven't been on ROP long and my upperback, shoulders, and arms feel way beefier already, my upper body is starting to fill up my baggy T-shirts now, hopefully the ladies will like that ;)
 

AttilaThePun

Triple-Digit Post Count
Medium Day
  1. C&P Ladder 16kg (1,2,3,4)*5 WITH Chinups (1,1,1,1)*5
  2. 24kg Swings 100 in 5 minutes.
Hungover and tired from the weekend, still business as usual.
 
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AttilaThePun

Triple-Digit Post Count
Yesterday
Variety Day

  1. Boxing 1HR

Today
Light Day

  1. C&P Ladder 16kg (1,2,3)*5 WITH Chinups (1,1,1)*5
  2. Light 16kg Snatches 11 minutes
Snatches just arn't working for me yet, right hand form isn't too bad but left hand form is atrocious.
 
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AttilaThePun

Triple-Digit Post Count
Heavy Day
  1. C&P Ladder 16kg (1,2,3,4,5)*2 WITH Chinups (1,1,1,1,1)*2
  2. C&P Ladder 16kg (1,2,3,4)*3 WITH Chinups (1,1,1,1)*3
  3. 24kg Swings 80 in 3 minutes
Knee's weak, palms are sweaty.
 
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AttilaThePun

Triple-Digit Post Count
Heavy Day
  1. C&P Ladder 16kg (1,2,3,4,5)*5 (PR) WITH Chinups (1,1,1,1)*5
  2. 24kg Swings 142 in 7 minutes (PR?)
ROP done with 16kg!! I didn't do 5 chinups for each ladder though, I didn't want to push for a chinup volume PR and completing 16kg ROP on the same day. I think this is also a swing PR too! Although I'm sure if I attacked swings with a fresh grip I could get way more in the same time.

I don't know if it's because I didn't sleep well last night, but going through the ladders today I felt my brain straining as though I was concentrating on a complicated maths question, anyone else experience something similar?
 

AttilaThePun

Triple-Digit Post Count
Medium Day
  1. C&P 24kg "Ladder" (1)*2 WITH Chinups (1)*2
  2. Medium 24kg Swings 102 in 4 minutes.
I might have been able to manage 2 reps on each side at best with 24kg, not sure how to proceed based on this. Either build up 24kg C&P ladders very slowly, or do a couple more weeks with 16kg, or mix the two.
 
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AttilaThePun

Triple-Digit Post Count
Yesterday
Variety Day
  1. Run 45 minutes
Today
Light Day
  1. C&P 24kg "Ladder" (1)*1 WITH Chinups (1)*1
  2. Light 16kg snatch practice
  3. 45 mins running
 
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AttilaThePun

Triple-Digit Post Count
Heavy Day
Morning

  1. C&P 24kg (1)*1
  2. C&P Ladder 16kg (1,2,3,4,5)*3 WITH Chinups (1,1,1,1,1)*3
  3. C&P Ladder 16kg (1,2,3,4)*2 WITH Chinups (1,1,1,1,)*2
  4. 24kg Swings 100 in 6 mins
Evening
  1. Running 45 minutes
RoP at 24kg isn't happening yet, going to stick to 16kg RoP for a month or so and slowly include 24kg.
 
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AttilaThePun

Triple-Digit Post Count
2 days ago
Light Day
  1. C&P 24kg (1)
  2. C&P Ladder 16kg (1,2,3)*5 WITH Chinups (1,1,1)*5
  3. Light 16kg snatch practice
  4. 80 mins running
 

AttilaThePun

Triple-Digit Post Count
Heavy Day
Morning

  1. Park Run 5K 26:17 mins
legs still zonked, been doing alot of running past week or 2.

Afternoon
  1. C&P Ladder 16kg (1,2,3,4,5)*5 WITH Chinups (1,1,1,1)*5
It's getting late and I want to burn guy fawkes so will do swings tomorrow. This was much much easier than last time I completed ROP with 16kg.
 
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