This Mouse will ROAR - Training Log

[Mouse]

Thanks Stevie, 5/3/1 seems to be going well, bur it is still early doors with it.
As for the hang cleans - it may be a case of going with what you feel is best for you, but I would agree that the explosive nature of the lift may be better suited to 3x5 along with everything else.

[Mouse]

Missed Fridays WO and didn't get chance over the weekend - too many jobs to do.

Monday 19 October 09
5/3/1/ Cycle 1 - Wave 2 - Squat Day

105kg x3
120kg x3
135kg x3

Bare minimum done and stopped here to fit some Deads in.

High Rack Pulls -
150kg x5
180kg x3
200kg x2
210kg x2
220kg x1
230kg x1

DL
100kg 2x10

High Rack Pulls were from a few inches above the knees, so nothing too dramatic.
Very interesting standing holding 230kg (506lbs) though

Short, sweet, but just what I needed.

[adamr]

Rack pulls are awesome! Similar to big walkouts to get the feeling of a much bigger weight! Nice work with the 500lb+ pull Mouse! That's awesome!

[Buffalo150]

Mouse-

There he goes, off into uncharted territory...506 lbs rack pulls, you're a beast!

-Bflo

[Mouse]

Wednesday 21 October 09
5/3/1/ Cycle 1 - Wave 2 - Bench Day

62.5kg x3
72.5kg x3
80kg x6

Dips - BW - 10 / 8 / 6
Reverse Dips - BW - 4x10
Skulls - 20kg - 4x10

Reps on the bench felt solid tonight.
Improvement on the Dips.

Good WO

[Mouse]

Thanks Adam and Bflo - if nothing else the rack pulls will help with grip strength.
Been considering adding some grip training in at the end of WOs, just need to sort out a device

[holvoetn]

Been considering adding some grip training in at the end of WOs, just need to sort out a device

A barbell sounds about right

[Mouse]

Trying to find some suitable piping to go over my oly bar to convert to a fat bar.

My work-around for doing dips in my cage had me cut down some fence posts which I put across the safety pins. I still have a few off cuts left so will be making one of these:

[doit]

Is that exercise on the picture for the wrists?
I have done something similar to the one on the picture, only standing on a high platform were the rope attached to the plate is hanging down to the floor. Then raise it up by rotating the bar with the hands.

Tough exercise!

[holvoetn]

Trying to find some suitable piping to go over my oly bar to convert to a fat bar.

Why not simply using towels wrapped around ?

[Mouse]

doit - yes, it's a variation on having the weight hanging down.
Taken from an article on t-nation.

H, yes that would work too, but was wanting something more solid.

[mjh]

hey Mouse. As a former member of the constabulary, I thought you might enjoy this video that's been doing the rounds of NZ's corner of the internet:



Who says cops don't have a sense of humour?

[KIB]

High Rack Pulls were from a few inches above the knees, so nothing too dramatic.

Yeah. 200+kg... nothing dramatic.
You're awesome, fella. Hope you're getting the respect you deserve around the neighbourhood, work and home for all your astounding work over the past year.

Those wrist exercises are excellent. I love the last bit where you lift the plate off the ground with arms straight out at shoulder level

[Mouse]

hey Mouse. As a former member of the constabulary, I thought you might enjoy this video that's been doing the rounds of NZ's corner of the internet:

Who says cops don't have a sense of humour?

Good one Mike
There's a Police TV drama over here called 'The Bill' - I had some of the kids on my beat area believing I was a special adviser on the show and had a few walk on rolls - great for wind ups.

[Mouse]

You're awesome, fella. Hope you're getting the respect you deserve around the neighbourhood, work and home for all your astounding work over the past year.

Thanks KIB - sadly not though - the wife thinks i'm mad i'm sure and lifting on my own, no-one to see any progress.
I've got that picture of Little Mouse with Jimmy Marku up in the kitchen, a few of Mrs Mouse's friends have said to her "is that your husband?" which always makes me chuckle.