Thursday, 4 February 2010

300 Workout, Nearly Complete

Location: Woodcock Sports Centre, Aston University
Date: 4th February

Workout: Cheat '300' Workout

25 Chin Ups - 17, 5, 3 (one more on first set)
50 Deadlifts (Romanian) - 35, 15 (two more on first set)
50 Push Ups - 37, 13 (one more on first set)
50 Box Jumps - (30, 20)
50 Floor Wipers - 16, 12, 12, 10
25 x 2 Clean and Press with Dumbbell - right arm (25) , left arm (25)
25 Chin Ups - unfinished: 4, 4, 3, 3 (did not start them last time)

Total Time: 29:31

Post Workout Nutrition: scrambled eggs covered in apple puree, 60 minutes later.

I was able to do the box jumps this time (a big step forward for the knee). This is quicker than doing assisted pistols as I did last week because both legs are done in a single set... so it's difficult to assess progress on the overall time for the session.

I could have done more in the first set of deadlifts - maybe even the full 50 in one go - but my right-hand grip gave way. I moved very swiftly to deadlift from the chins, which do tax the grip. I shall use straps next time.

I still didn't finish the final lot of chin ups. My biceps were pretty wrecked. This is, after all, the first time I've attempted the second lot - but it could also could be the snatches that preceded the attempt. The penultimate exercise is supposed to be dumbbell clean and press, but since the prescribed weight, 16kg, is quite heavy for me, I do more of a snatch movement, which is quite bicep-intensive.

I am looking for ways to bring my '300' more in line with the real deal, and the next target will be trying to do clean and press instead of the snatch. I will start by doing a little 'jerk' to help with the press when I get tired. This will definitely slow down my time on that exercise, but I may get some of it back on the final chin ups because my biceps will be better rested.

My gym partner is back in action next week after his own knee surgery (it must be an infectious condition!) so the fixation with the 300 workout will probably end there and it will be relegated to its more appropriate position as a monthly gauge of fitness and strength.


Lightning said...

Hope you've not over done the legs M .

Methuselah said...

Nah...they're good!