Posts Tagged ‘DeckSquat

Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

Back to it after a month of sniffles, sinus bioslime, sore throats, patchy sleep and a workload of death.

100 One-arm swings
200 Deck squats

Partitioned as:
20 right arm swings
20 left arm swings
20 deck squats

10x KB long cycle clean and jerk each side (alternating)
10 Push-ups

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.


Dynamic stretches
20 Deck squats
20 Knee jumps


3 x 30 Box pistols e.s.
100, 200, 300 x G.S. Jump squats @ 45 kg

“Half-weight Isabel”
30 Power snatches (floor to overhead anyhow) @ 30 kg (Rx Isabel is 60 kg)
= 3:34

Thursday, Friday & Saturday

Work has been crazy, intense and exciting the past week. And exhausting. No training since Wednesday (glad I got that trainer workout in), in spite of a vow to hit the long hill repeats. Yesterday I took Claire to swimming, got a hair cut and my eyes checked and made dinner for Mick and Jo. Chillaxin’ to the maximum, and I needed it.

Back in action today after a good night’s sleep and some big hip articulators ready for punishment.



2 x 20 Deck Squats
20 Box Jumps @ 24″ box
3 x 2:00  e.s. Box Hops @ 24″ box
3 x 20 e.s. Step-up, lunge @ 25kg /24″
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
6:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB


Back at home which means a return to the big box. The extra few inches puts the hip below parallel and makes things significantly harder. I got a little bit too interested in upping the pace during the second set of box hops and gave my right leg a good scrape. 25 kg on the shoulders made stepping up to the big box a fair progression. The step-up lunges seemed to take forever, but I kept Neil’s advice in mind and tried to crank out the B.S.S.es as fast as possible.

After last time I expected the KB finisher to be a killer, but I paced myself well and was able to keep good form. My cleans were smooth and, best of all, I’ve somehow managed to get the switch-grip off the rack down pat. Twist from overhead to return to rack, shrug the weight out of the rack and catch it in the fingers (no torn callouses), clean and catch the handle across the palm ready for the jerk. Nice!

Best advice of the weekend:

Let go of ambition.


  • 3 eggs in organic butter, handful of almonds, peach
  • Tea
  • Pear w Greek yoghurt
  • Moroccan chicken salad
  • Cappuccino
  • Macchiato
  • 2 lamb sausages, 1 lamb cutlet, salad, nuts
  • Tea
  • Small white chocolate mint
  • 2 tsp peanut butter, handful of nuts in cottage cheese w/cinnamon



2 x 20 Deck Squats
20 Box Jumps @ 20″ box (bench)
3 x 2:00  e.s. Box Hops @ 20″ box (bench)
3 x 20 e.s. Step-up, lunge @ 25kg /20″ box (bench)
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
5:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB



Otway Trainer Workout 2

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each


3:00 seated @ 39:16
3:00 standing @ 53:16
3:00 standing @ 39:16
3:00 seated @ 53:16
x3 rounds


39:17 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

39:18 cadence ladder:
80-95, 90 rpm, 5 rpm increments, 1:00 each

The numbers.


Same gears, same total time, 2 km more across the workout. Everything felt more natural, although the standing 32:16 sets are still nasty as hell.

I think I’ve discovered cycling’s eccentric phase; here’s how you can too:

Throw the bike into a nice, low gear – something you’d be happy to spin away at say, 100+ rpm. Now run the same gear out of the saddle for oh, 3:00 minutes. Feel that burning sensation in your quads? That’s the rearward leg working eccentrically to provide enough resistance to the forward to keep you from pitching forward over the bars. Mmmm! Good times!


20 Squats
2 x 20 Deck Squats
50 x The Bastard @ 10kg DBs
3 x 15 Jumping Squats @ 35kg (oops… should’ve been 3 x 20-30)

The Bastard = 16:41


Not great, not awful. Jumping squats felt really easy … because I was only doing half the reps! I’m going to count that as a win, eat up, hit the hay early again and hope for the best. We’re in Wangaratta for Dee and Ryan’s wedding this weekend and from there to a flying BBQ catch-up with Shaun at Mick and Jo’s place so no training then. I’m hoping that’ll set me up well for next week and I can put this little stumble behind me.

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed and you haven’t been.”
-Marcus Aurelius


I wish I could be playing with Jeff and Neil tonight


  • 3 eggs in butter, carrot
  • Coffee
  • Coconut cream
  • Grilled chicken w veggie salad + avocado, fruit salad
  • Coffee
  • Sardines
  • Grilled fish, and chips
  • 1/2 a cinnamon banana smoothie (split with Claire)
  • Soy iced cocoa


2 x 20 Deck squats
50 x ‘The Bastard’ complex @ 10 kg DBs
3 x 20  Jump squats @ 35 kg BB

The Bastard = 17:18


I felt tired walking into the gym but shrugged it off. The bells didn’t feel extra heavy though and I figured if I could make it through the set unbroken the 15:00 benchmark would fall. I almost second-guessed the whole workout because it’s been a tightrope between training, sleep and sickness, feeling vulnerable after the antibiotics course, but I shrugged it off.

I didn’t take my hands off the bells once, nor compromise the plank position, but I was slower through the movements on account of spending more time catching my breath in the squat.

The jump squat finishers felt ok in the legs, but left me wrecked with HR through the roof after each set. I should’ve known better than to do the last one, but it’s just one set, right?


  • 3 eggs, nectarine, walnuts, coconut milk
  • Coffee
  • Christmas jelly
  • Veggie salad w quiche and olive oil
  • Hot chocolate
  • Haloumi w/prosciutto and salad
  • Walnuts
  • Dinner at Touks: Lamb pizza w glass of white wine

I’ve been reading an interesting discussion about a piece of research into intra-cellular glycogen replenishment last night. It seems the conversion of fats to glycogen can be spurred by training on close-to-empty. Things start to get detailed around Post #9.

Low muscle glycogen content has been demonstrated to enhance transcription of a number of genes involved in training adaptation. These results made us speculate that training at a low muscle glycogen content would enhance training adaptation.

This wasn’t a deliberate attempt to put that theory into practice, but today was run on vapour.




Trainer Day 1 — “Easy” day

Cadence ladder:

39:18, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm

39:17, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm

39:16, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120 (fail), 125+ rpm

39:18, 1:00 each of:
80, 85, 90, 95, 90 rpm




20 x Deck squats
50 x ‘The Bastard’ @ 10 kg DBs = 15:12
3 x 20 Jumping squats @ 35kg BB



Fee and Claire packed up and headed to Ballarat early. I broke out the trainer for an ‘easy’ spin. The 39:18 ladder was lumpy, and therefore un-easy. 39:17 felt good, leg remembering circles and tempo. 115-125+ is the lactic onramp, and it would have been a moderate session if it ended there, but the 39:16 set killed me at 125. I just couldn’t ramp it up again and failed, spun at 80 for 30 seconds and managed to make the final 30 sec at 125+ (more or less). A quick tin of tuna and then off to work.

The size of the puddle is a measure of the work done

With exactly one hour between meetings, Doug joined me in the gym with deck squats assisted by a 5kg plate, The Bastard at 1/2 weight, 1/2 reps, Jumping squats at 12.5 kg. It looked like hard going. We also did some light (5kg) TGUs with his nagging shoulder injury in mind.

When I postulated that if I ever did 50 reps of the Bastard complex I’d bump the weight up, I did so thinking that it’d never happen. Later it occurred to me that a better benchmark might be an unbroken set of 50. Today I took my hands off the bells exactly twice, and rested a couple of seconds on my knees again, exactly twice. Maybe 15-30 seconds rest in total; 50 in 15 is going to be pretty spot on for an unbroken set and it’s not too far away.

Jumping squats were through the newly agreed ~35cm cycling ROM and will be heavier next time. We began these with 3 minutes to go until my next meeting, which meant a quick shower and no lunch, having fasted (coffee notwithstanding) since breakfast.

I did manage to get a snack in 4:00, although by then I was barely hungry. I also finished off the last of the antibiotic course today.

Neil is in the hills and planning a 250:5 ride tomorrow (that’s distance:elevation … in kilometres)



  • Smoothie: 1 egg, 1 cup blueberries, coconut milk, water
  • Large tin of tuna, handful of walnuts (PWO)
  • Coffee
  • Walnuts
  • Coffee
  • Sardines, lots of walnuts, nectarine, 3 rum balls (thanks Elise!)
  • Chicken and veggie stir-fry – lots of veggies, little rice
  • Pear



2 x 20 Deck squats
20 Box jumps @ 20″ box
1-leg Box hops, 1:10 es
3 x 12 es BB step-up, lunge @ 20kg
3 x 12 es Bulgarian split squat @ 20kg
4:00 DB long cycle C&J, switching hands every 5 reps @ 20 kg


Better form and a lower ‘box’ felt good. Nowhere near as hard as the first time (at home). The DB C&J was a nice switch-up too.

On the down side, I wasn’t able to fit in the trainer work-out I wanted to tonight, playing host to two sets of family visitors, settling Claire and Fee out at a Christmas party. The weekend is looking brutal on time-for-riding. Maybe I’ll get a session in during Claire’s nap tomorrow, or late tomorrow night.

Tis the season … *sigh*

September 2020

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg