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Rix 2016 log.

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Re: Rix 2016 log.

Post by Rix on Sun Apr 03, 2016 1:23 pm

Hey guys been training a lot lately due to the open. Didn't get to compete in it because I was ill for the first few words, but had a good 6 weeks. I'm now gonna b giving crossfit a back seat due to leave life, money and work. Maybe once a week, hopefully twice.

Gonna jump back on the general fitness. Lots of oly lifting, powerlifting and bodybuilding with some wods:)

Probably be looking at a split like...
-upper hypertophy
-lower strength (front squats and sumo dl)
-rest
-full body oly
-rest/crossfit
-crossfit/rest

No bench coz I ain't no bro haha kidding, injury prevention. Lots of overhead pressing tho.
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Re: Rix 2016 log.

Post by Dave on Sun Apr 03, 2016 8:17 pm

Looks good Rix!
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Re: Rix 2016 log.

Post by Rix on Wed Apr 06, 2016 4:36 pm

Went gym the other day did...

75% oly lifts 3x3
52.5 snatch
75kg clean n jerk

3x3 strict muscle ups
4x12 dips
4x12 pullups
4x12 lateral raises

Today 4 mile run :)

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Re: Rix 2016 log.

Post by Rix on Thu Apr 07, 2016 7:11 am

Corrrr that run has done my legs in :/

Anyway did some bb stuff for the first time in a year.

Incline bench 60kg 4x10-12
Bent over row 70kg 4x10-12
Pec fly 4x12
Lat pulldown 4x12
Arnold press 4x12 14kg dumbells

All slow controlled movements. No ego lifts, all "light" Killed me!
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Re: Rix 2016 log.

Post by Rix on Sun Apr 10, 2016 7:27 am

5 and a half mile run followed up by some muscle ups, 32kg kettlebell snatches and toes to bar in my back garden. Good old Sunday morning conditioning
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Re: Rix 2016 log.

Post by Rix on Thu Apr 14, 2016 4:11 am

Hard work this morning! Thoroughly enjoyed this workout even tho I wasn't feeling 100%, bit stiff.

Snatch complex 50kg
-Snatch pull
-Hang snatch
-Behind the neck press
-Snatch balance
8 times

C&J complex 70kg
-Clean pull
-Hang clean
-push press
-Front squat
6 times

10 muscle ups

10 rounds of
-5 dips
-4 pullups

Shoulder fly w/ 14kg dumbells
-3x10

2k row
-7:46

Nackered! :loopy:
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Re: Rix 2016 log.

Post by Dave on Thu Apr 14, 2016 5:38 am

Dude, that looked fun
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Re: Rix 2016 log.

Post by Rix on Tue Apr 19, 2016 4:48 am

Slept through my alarms but got up in time to go gym before my day started. Had to be quick tho.

500m Row

Sumo deadlift
3x5 130kg

Front squat
3x3 90kg

Push press
3x5 60kg

Quick set of muscle ups

All in half an hour :D didn't get to warm up enough so I wasn't able to hit the weights and reps I wanted.
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Re: Rix 2016 log.

Post by Dave on Tue Apr 19, 2016 3:26 pm

Better than nada!
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Re: Rix 2016 log.

Post by Rix on Tue Apr 19, 2016 6:18 pm

True. But I wanted to oli lift today :( boo
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Re: Rix 2016 log.

Post by Dave on Tue Apr 19, 2016 7:29 pm

I hear that.
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Re: Rix 2016 log.

Post by Rix on Thu Apr 28, 2016 7:40 am

5 mile run yesterday. Seem to of caught a cold, tough mudder Saturday tho. Not gonna be fun ill
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Re: Rix 2016 log.

Post by Brahma Bill on Thu Apr 28, 2016 10:04 am

Your running the Tough Mudder this weekend?
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Re: Rix 2016 log.

Post by Rix on Thu Apr 28, 2016 6:00 pm

Brahma Bill wrote:Your running the Tough Mudder this weekend?

Yeah London one, completely forgot it was this month. Not quite prepared. Only done a few 10ks leading up to it.
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Re: Rix 2016 log.

Post by Brahma Bill on Sat Apr 30, 2016 9:01 am

Rix wrote:
Brahma Bill wrote:Your running the Tough Mudder this weekend?

Yeah London one, completely forgot it was this month. Not quite prepared. Only done a few 10ks leading up to it.
You'll do fine. Looking forward to hearing all about it.
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Re: Rix 2016 log.

Post by Rix on Sat Apr 30, 2016 12:52 pm

Yeah I hated it haha
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Re: Rix 2016 log.

Post by Brahma Bill on Sun May 01, 2016 10:18 am

Rix wrote:Yeah I hated it haha
That's too bad. Getting shocked was no fun?
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Re: Rix 2016 log.

Post by Rix on Sun May 01, 2016 12:48 pm

I didn't get shocked. Refused to do it. I don't enjoy things like that.
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Re: Rix 2016 log.

Post by Rix on Wed May 11, 2016 4:43 am

Hit a squat pr of 145kg @78kg, went up really easy. My goal is a double bw squat by the end of the year
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Re: Rix 2016 log.

Post by Brahma Bill on Wed May 11, 2016 9:08 pm

Congrats on the PR! I'm sure you'll hit it in no time
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Re: Rix 2016 log.

Post by Dave on Sat May 14, 2016 5:42 am

Congrats!  Very little in this world feels as good as a squat PR, except a string of squat PRs.
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Re: Rix 2016 log.

Post by Rix on Tue May 17, 2016 6:55 am

Haha yeah. Something so primal about a squat imo.

Following the squat pr I hit a 185 deadlift which is also a pr. That one didn't go up so easily haha.

Unfortunately I have hurt a vertebra or something and my back is in bits. Interestingly enough not from my deadlift. But from shouldering a 70kg ball. It decided to crush me as it went over my shoulder.
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Re: Rix 2016 log.

Post by Dave on Tue May 17, 2016 8:11 pm

Youch!

Congrats on the DL, though! ~8 more kg to match my PR!
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Re: Rix 2016 log.

Post by Rix on Sat May 21, 2016 5:30 pm

Been a week and my back still not good.

Dave it's your oly lifts I'm after ;)
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Re: Rix 2016 log.

Post by Rix on Mon May 23, 2016 1:00 pm

Did a wod in my garden

47.5 kg

3 rounds
15 front squats
12 TTB
10 shoulder press
8 pullups
6 ring dips
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Re: Rix 2016 log.

Post by Rix on Tue May 24, 2016 4:38 am

Hit a 70kg snatch today that ended up being a power snatch haha can't get under the bar on the heavier weights.
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Re: Rix 2016 log.

Post by Dave on Tue May 24, 2016 6:03 am

Ankle flexibility?
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Re: Rix 2016 log.

Post by Rix on Wed May 25, 2016 6:01 am

Dave wrote:Ankle flexibility?

No my ankle flexibility is pretty good. Im just not quick under the bar, I think it's a confidence thing. On anything under 75% of my 1rm I can get under
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Re: Rix 2016 log.

Post by Rix on Mon Jun 06, 2016 6:43 am

My back is still iffy but not bad.

Did an evil little emom last night.

10 rounds
-3 thrusters 50kg
-1 muscle up
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Re: Rix 2016 log.

Post by Rix on Mon Mar 27, 2017 7:01 pm

Open 2017 finished. I did decent so very happy
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Re: Rix 2016 log.

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