Thursday, May 22, 2008

I love before and after type stuff

This before and after just happens to have been separated by one rest period of about 60 seconds between sets.

This is Fanj flying like a red super hero onto the 42 inch box...this is the before.

This was after...too far from the box on take off...hence all over the box on landing...there was a nice inner thigh injury too but I'm trying to keep this blog PG so I won't inflict the view of Fanj's torn up inner thigh.

I doubt a single athlete will make it a calender year unscathed.

Fanj got himself up...went looking for all the skin he lost...I found some of it right where he left can be seen below.

If CSI comes in they might not know how many athletes I destroyed...but I bet they know who to look for.

Fanj and Rammer after they their mobility work followed by 8 sets box jumps. They then did a few warm up pull ups working up through their work sets with the weighted vest banging out there reps with an additional 40lbs at the end.

Here's their full session tonight just out of interest.

Warm Up & Mobility Work
Box Jumps - 10 sets of 3 reps
Natural Glute Ham Raises - 3 sets of 12 reps
Roll Outs - 3 sets of 8 reps
Chins (Weighted) - 8 sets of 5 reps
DB Push Up & Row - 5 sets of 12 reps
Roll Outs - 3 sets of 8 reps
1A DB Hammer Curls - 3 sets of 8 reps
1B Lying Tricep Extensions - 3 sets of 8 reps

Johnny is getting stuck into his 2nd training cycle. Pulling 210kg for reps of 8...this was one of 5 sets. I need to get out this weekend and get some more chalk because the site of Johnny in straps is killing me.

Rack Pulls...8 reps at 210kgs...I can't believe people thought he wasn't doing enough back work?

Johnny's straps upset me...but how can I guy who's nickname is 'Killer' be doing weighted pull ups in gloves and'd have to be tough to get away with that.

Just as an aside...there was a lot of conjecture that my story about Sweden was just that...a story...for my Scandinavian blog'll know the chemical that powers this blog comes via the General...and no one would stick this stuff in their face without a damned good reason.


garrett said...


What do you use the box jumps for ?
Does the height you can jump correlate to squat numbers ?

Will Heffernan said...

The best height is one that you can land...Fanj and Rammer handled the 42in box just fine. I'm more interested in athletes landing in the power position and 'sticking' the jump...I also try to speed up the take off...if that makes sense.
I don't do much correlation and regression analysis...I know it would be way cooler if I said that I did but really...I'm just trying to make then stronger, faster and more powerful.

Guddi said...

I can't believe that this is going to be the first question I ask on this blogg but.... how do you get a hold of snus in Ireland? /Another swedish reader

Will Heffernan said...

Maybe I should see if I can get an affiliate link before I post this...but I figure it is a small market amongst this readership...I use for all my snus requirements.

Johnny(JM) said...

What is this snus you speak of

Will Heffernan said...

It's kind of like lifting chalk for your mouth.