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 Author | Topic: might as well have another log! (Read 695 times) |
eddie
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« Reply #105 on Nov 2, 2009, 8:51am » | |
saturday 10 sets of 3 deadlifts with 120kgs
sunday metcon with tree
starting at back door lift tree and carry to bottom of garden
10 press ups
pick tree back up and carry to top of garden
10 weight plate swings 10kg
5 rounds in 7:42
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eddie
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« Reply #106 on Nov 3, 2009, 11:15pm » | |
front squat 70kgs 5-5-5-5
back squat 70kgs max reps 9
bench press 87.5kgs 5-5-5-5-4
doing back squats after front squats without any build up sets was a mistake, thought i'd do this to create some spinal loading but won't repeat this.
might put it at the end of a workout again but with a warm up set or two
next week bench will be boosted to 90kgs 
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eddie
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« Reply #107 on Nov 4, 2009, 5:54pm » | |
04/11/09 clean pulls working up to 5 rep max
60 80 100 110 warm up sets
3 sets of 5 at 115kgs
i get better at these as i get into the session.
short metcon as i went in early. 25 reps of
20 kg dumbell swing
kicking sit ups
back extensions
hanging knee raises (these were done on smith machine and were a mistake due to my height and the need to keep feet off floor)
3:52
need to add some more longer metcons in really. actually i want to change gyms and get access to a squat rack so that i can focus on strength over the winter season...but hey ho
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eddie
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« Reply #108 on Nov 5, 2009, 7:28pm » | |
05/11/09 shoulder press
last time 5x5 53kgs total reps 25 total lifted 1325
today 7x3 55kgs total reps 21 total lifted 1155kg
might need to throw extra sets in there to keep the volume same.
oh and max reps with 30kgs hit 15 reps
(reason for this is that with most of my moves my high rep capacity is dropping dramatically i've found)
pull ups 3-3-3
chin ups 3-3 (100kg weight so total 1500)
2 mins between shoulder press but only 1 for pull/chin ups
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eddie
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« Reply #109 on Nov 7, 2009, 4:11pm » | |
7/11/09
9 reps at 3 rep max weight of 140kg
1-1-1-1-1-1-1-1-1
O O M M O O O M M
(o= overhand grip, m = mixed grip)
first 5 were fine, last 4 were significantly harder.
feeling good!
then pull ups 3-3 chin ups 3-3
4 30 second hangs from pull up bar.
fore-arms and grip fried now!
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eddie
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« Reply #110 on Nov 8, 2009, 2:04pm » | |
did 5 minutes on a trampoline last night and really gassed me!
so today i wanted a more cardio-challenging metcon and made this one up
max rounds in 20 minutes
3 60kg deadlift
5 30kg push press
7 press ups
10 wall balls 4kg
managed 14 rounds in 19:08, not bad as i was aiming for a target of 10!
should be able to better it some other time.
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markt
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« Reply #111 on Nov 10, 2009, 9:13am » | |
Nice work mate! That looks tough!
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eddie
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« Reply #112 on Nov 10, 2009, 6:56pm » | |
was good, probably not good that i landed heavily on my shoulder on trampoline and may have slightly strained it!
felt fine in the morning but later on in day shoulder area felt rough 
decided to mix up with back and front squats to get more stimulus
back squats with 60kg 12-12-12
front squats 60kg 5-5-5
bench press 90kg 3-3-3-3-5(max reps)
60 kg bench 17 reps for max
happy
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eddie
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« Reply #113 on Nov 11, 2009, 5:31pm » | |
clean pulls sets of 5 warm up with 60 80 100 110
3 sets of 5 with 120kgs
first set i managed to lose grip on the bar and dropped it on the shrug portion of the lift, cue 120kg landing on my legs just above the knees... 
of course someone was in the room the one time i managed to drop the barbell 
did the rest with a mixed grip!
metcon max rounds in 10 minutes
60kg deadlift 5 reps, sit ups 10 reps, 15kg dumbell swings 10 reps
managed 8 rounds.
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eddie
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« Reply #114 on Nov 12, 2009, 8:45am » | |
Nov 5, 2009, 7:28pm, eddie wrote:shoulder press
today 7x3 55kgs total reps 21 total lifted 1155kg
pull ups 3-3-3
chin ups 3-3 (100kg weight so total 1500)
2 mins between shoulder press but only 1 for pull/chin ups |
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birthday workout
shoulder press 6 sets of 4 at 55kgs 1320kg total. next week might attempt 5x5
pull up/chin up p3,c3,p3,c3,p3,c3
attempting same format with pull ups as deadlifts to increase volume, all of these are deadhang.
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jules
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« Reply #115 on Nov 12, 2009, 12:08pm » | |
Happy Birthday Eddie........have a great day 
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eddie
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« Reply #116 on Nov 14, 2009, 11:18pm » | |
12 total reps with 140kg as deadlift
broken up 1-1-1-m2-m2-1-1-1-1-m2
(m indicates mixed grip, otherwise overhand grip)
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eddie
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« Reply #117 on Nov 15, 2009, 11:13am » | |
--------------------------------------------------------------------------------
metcon 50 squats, 30 sit ups, 25 reverse hyper extensions (a use for the seated calf raise machine!)
for time rest one minute and go again i meant to do 5 rounds but after 3rd round was too gassed, more warm up next time i think.
2:56 2:56 3:00
then did some direct arm work to help with my compound moves
close grip bench 4x8 with 40kgs, needs to be heavier
chin ups 3 3 3 1
tricep push downs 35 kgs 8 7
pull downs 60kgs 8 8
will put together some kind of routine with this i think rather than make it up on the spot!
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eddie
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« Reply #118 on Nov 17, 2009, 11:18pm » | |
17/11/09 tuesday
back squat 60kgs 15-15-15
front squat 70kgs 5-5-5
bench press 95kgs 3-3-3-3-4(max on last set)
tried this instead of my original target 92.5kg as Rachael was with me.
then max reps with 60kgs-20 reps
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eddie
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« Reply #119 on Nov 18, 2009, 11:09am » | |
decided to add my pull ups on today so that i can do more squats on my thursday workout as otherwise i only train squats once a week and deadlifts twice a week.
this may have not been a great idea
sumo deads 5 reps never done these before so was interesting, had to go without the stands(plates at my gym are small and i usually use steps to raise bar to appropriate height bar around 8inches off floor, with this move these steps moved too much)
60 80 90 100
110 3 sets of 5. overhand grip was ok, mixed was harder and was unsure about hand width tbh. wider made the mechanics really hard to work with so maybe a narrower grip is called for. but this means i'm gripping a bare bar with no knurling?
also tweaked the muscles around my left scapula, leading into
pull ups hindered by muscle pull
p4,p4,c3,p3,p3,c1,p1,p1 20 in all, not great
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