I did 4 PRs this week. Two of them gym records. But as these things go one has already been beaten.

On Wednesday i shaved 7 sec off my 2000m row time plus increased both my bench and Dead lift work sets. Overall a good session. Yesterday I didn't reach my target but I did manage to improve my grace score by 40sec to 3:05, my first gym record for the week. This morning i did 1rm max on bench and got 130kg, also gym record.

Unfortunately Doug this morning absolutely smashed my grace time with a 2:42. Now I could try to hide behind statements like. 'Well Dougs reach is 20cm less than mine so over the whole work out he moves the bar 6m less than i do.' But I would be a prat then would I. Watching doug work through his grace it is easy to see how far I still need to work on my C&J technique. Doug was a lot more dynamic from the floor and uses a lot more leg in the jerk/ppress. Fortunately I am doing a Olympic lifting certification this coming weekend. Hopefully in time I will be able to get my grace down to 2:30.

Bench: I was rather stiff this morning and just focused on bench. As I state in my previous blog, my work set weight for bench was now the same as my 1rm. So this morning I worked up from 100kg to my new PR of 130kg. I attempted 135kg but the bar came down way to fast and I just had no push at all, Thanks to my spotters or I would still be stuck under the bar.

This morning I hit grace, the idea was to work in sets of 4 or 3 and get it under three minutes. Overall I stuck to the plan but just missed out on my goal. Time 3:05

Sharon also did ver well at 3:15

This mornings session was Fran. And she whipped me good. Getting beaten appears to be the theme for this week. My fran time was +2:30 over last time. The weight wasn't really the problem and I was still using the blue band for the chin ups, i just couldn't get the old legs working.

Hope fully tomorrow I will redeem my self with a sub 3min grace. I have made the session open to help motivate me to get a good result.

I have just updated some of my stats. I noticed that my bench work set is 110kg and my 1rm is also 110kg. This Saturday time permitting I might go for a 1rm on bench press. I have done 120kg for reps but that was years ago and bench press Monday was the focus of my training.

Over the last 18 months I have made quite an advancement in getting stronger, not so much getting thinner, working on that one.

One thing that I wish I had taken up earlier is learning a foreign language. I am sure that 'having my arse handed to me' would sounds so much better in French.

Last night was the row off, and as you can guess from the above statement I was beaten, not just but by 7 sec. Pete has ernt his free steak though, he has done well to shave that much time off his previous PB over the last month. Still 7:37.5 is a good time, that is 8sec off my previous PB. Quite amazing since I haven't done a 2K since I set the 7:45 on the 5th of march.

the rest of the session went well, there was no squatting after the row, just bench and deadlifts.

Bench: I have not been doing a lot of bench lately, this is going to change with and agreement with Pete that Wednesdays shall now be renamed bench press day. I will continue to do strict presses on Sunday as part of my 3x5 program. Last night I did one work set at 110kg. Technique was sound and every rep was to the chest. Felt the arse start to lift on the second last rep, but over all, I was very happy with the set.

Deadlift: Another exercise I have been over looking. Last night my work set was 5x150kg. My first time to complete a full set so I am very happy. I almost didn't attempt the last rep as I really felt i was going to pass out after number 4.

Overall I was very happy with the session. With implementing the 3x5 program i have strayed a little from the crossfit program, but at the core crossfit is still what I am doing. Last nights session is a good testament to the crossfit model. I have made major advance ments on two different exercise that I have not been working. A good indicator that I am both getting stronger and fitter.

Today was a good session, Only did one set of 145kg. Still having a problem with the rolling of the bar.

Next we did some plyometrics with box jumps. The exercise was to just see max height, this was done by adding a plate after every successful jump to the box. I only managed the box plus 3 of the larger blue plates. Doug did a stellar job keeping up with the taller group. The winner of the event was young Winners, took Nick by one plate.



Next came the main event, The Sled. I have been dying to use the new sled for a couple of weeks. I was originally just going to add 25kg but with the machismo we upped that to 100kg. We did a couple of stages, some 50m and 25m sprints. Credit has to be given to young Mick, with the sled weighing 30kg more than him. Even with his strong start it took him determination and towards the end him on his hands and knees to finish. Bloody motivational stuff.

For the final timed event we dropped the sled to 75kg and did a single 50m. I blitz the others but that was kind of expected with my extra weight. It was also good to see old man Geoff show those young whipper snappers whats what.

I have just done some measurements. I am not sure of the results and will get my girl to re do them later in the week. The result that i was the most surprised and there for suspicious of was the thigh measurement. It showed me loosing 4cm off my thigh. I know that i am not squatting as before but this is a little unbelievable.

Other measurements were chest +5cm and waist -1cm.

Getting back up to were I was before, 140kg is always a good bench mark as it is my body weight. Didn't complete everything I want due to the time it takes me to get my squats done.

Squat: 140kg, felt good, first set were all really good depth, still working on arse to calf but my abbility to punch out of the whole is getting better. The deload was definitely worth while. as the set progressed depth started to suffer, though still breaking parallel I want to get more. This weekend might stay with the 140kg, need to do some filming.

Bench: 100kg, little bit disappointed here after the last time.

On the weekend did squats, 130kg for three sets, then went to mothers day stuff.

My day was interrupted when i took girlfriend to hospital with what could of been a life threating situation, well it still could but we wont know until we get the test back.

She is the healthiest and most motivated person I know, for lunch when I was eating my jumbo t-bone with all the trimmings she was eating her grilled salmon steak with veggies. It is just not fair that she put so much effort and this happens.

Hope fully when we get the test back and action is taken she will only be out of action for a short time and back in the shed giving us all a run for our money.

On a more positive note. A friend of mine just beet my 2km rowing time. His time 7:41. After a little bit of bravado it has come down to a row off. The first man to break 7:30 get a free steak.

Now, with my girlfriend up on stands and my times getting beaten here, there and every where, does this make want to give up? not in the slightest. but this video does, why walk when you can do this?

Even Gomer would have been surprised last night.

Hit the shed with out the new heater that is still in for repair. Did squats, press and Deadlift.

Squats: Work sets was 2 sets of one thirty. Still taking it easy after having such irregular training. Still not easy and a bit puffed after the second set.

Press: Just did sets of 5 up 70kg. Then did 1x75 an attempted 1x80 but failed. I did managed to lift 80 once. I put down last nights failure because of to many warm up sets.

Dead Lift: He is the were the surprise comes in. I have never been a strong dead lifter, and i honestly cant think of the last time I did pull the weight from the floor. I just started at 90kgx3 and worked my way up in 10kg increments. Got all the way up to 160kg. the first lift seemed very comfortable. With the second lift I used to much butt and failed. The third one didnt get far off the floor. Lower back just wasnt going to play the game.

Overall I think that my light squatting helped contribute to my Deadligting results. I might have to have some session were this is all I am working on. Feel good today, and just a little bit fatigued.

This morning we did a clean ladder with 60kg. I am very please that I improved by two rounds. that is a 19 more actually lifts with a total of 55. Really felt it in the lungs more than any were else, but that might almost be training in 4c.

Here is an interesting website i found called Sugarstacks. The purpose of the website is to help illustrate the amount of sugar that is in some products by photographing them beside the equivalent amount of sugar cubes.

On another diet related matter. My cousin over a ten week period has lost 12kgs and 36.5cms. That is quite amazing. To a achieve this she went on a rather strict eating plan and PT. Quite an amazing feet. kudos to Her

This morning we did a work out from crossfitfootball.com. I actually really enjoyed it. Maybe it was due to the fact that I didn't go to heavy to look after my right shoulder.

The work out was

12,9,6
OHS
Burpee pullups

This just had me gasping for air which is getting harder on these colder mornings. But who's bloody idea was it to put OHS and burpees together? The OHS was so much harder as the second and third rounds as i had to hold my breath to keep the weight stabilised.

Overall I would rate this workout as awesome. Having to really focus on the breath was actually an added bonus to the work out and the overall really got the heart pumping.