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Post by feeno on Mar 31, 2010 20:37:45 GMT
Good to see you back at it dude... Hope the back sorts it's self out.
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Post by jules on Apr 1, 2010 9:19:28 GMT
You guys....always sick!!
Hope to see you soon Dan ;D
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Post by spiderdan on Apr 12, 2010 8:47:31 GMT
Just a quick update:
Will be back tonight for a session to see how it goes
Just finished a wendler cycle last week (deload this week) so heres what I achieved
Bench Press 90kg x 6
OH Press 65kg x 6
Front Squat 97.5kg x 6
Rack Pull 150kg x 13 (from knees)
See you soon
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Post by markt on Apr 13, 2010 20:05:34 GMT
Good to see you back mate! ;D
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Post by spiderdan on Apr 14, 2010 9:40:07 GMT
Monday - CFR
Front squat
3 x 5 @ 90kg
No real problem here kept it relatively comfortable
Floor to Overhead anyhow 30 reps @ 60kg for time:
5.11
Not a great time, but given that Ive done no conditioning for the last couple of months it isnt too bad.
Good to be back seeing everyone.
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Post by markt on Apr 15, 2010 18:08:57 GMT
Good work fella!  |
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Post by spiderdan on Apr 15, 2010 18:46:39 GMT
Good work fella! cheers fella, good to see ya and everyone else, need to catch back up with you guys |
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Post by spiderdan on Apr 15, 2010 18:47:43 GMT
Thursday - Wendler Deload week
Combined Overhead and deadlift today
Dead
60kg x 5
100kg x 5
120kg x 5
140kg x 5 x 2
100kg x 5
Thought Id see how lifting from the floor was havent done it for about 6-7 weeks. Went a bit high here for a deload but the weight was easy, concentrated alot more on my setup and tightness and it wasnt a struggle. Most annoying thing was the ground under the mat I was lifting on was uneven every time I put the bar down it rolled so I had to reset it everytime. Good overall might return to proper deadlifting from now on.
Overhead press
bar x 5
40kg x 5
45kg x 5
30kg x 10
All very easy and comfortable.
Chins
4 x 5 regular
1 x 3 single arm grip chin (both arms)
1 x 6 Towel chins
Just had some fun trying some different things, regulars were all solid easy reps.
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Post by jules on Apr 15, 2010 19:16:25 GMT
Good to see things getting to normal then.... ;D
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Post by markt on Apr 16, 2010 19:43:49 GMT
Seconded, good to see mate
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Post by spiderdan on Apr 16, 2010 22:11:32 GMT
Friday - Wendler 5/3/1 Deload
Incline bench
bar x 8
45kg x 5
65kg x 5
75kg x 5
Flat bench was in use (was late to the gym) so just went on for some inclines, easy stuff.
Front squat
bar x 5
60kg x 5
80kg x 5
Still got to get use to the grip but the weight was easy.
Bent over rows
bar x 8
40kg x 8
70kg x 10
Once again easy just havent done them for a while
Very quick session as I was in a rush. Going to practice front squat grip every time Im at the gym (gonna do a 100kg walk out) just to make it quicker to get used to.
Looking forward to starting the next cycle on Monday.
Built a new excel calculator as well for the program. works out all the working weights from the current maxes then tells you what reps are required for a 1kg improvement in the 1RM all automatically....no more messing around.
Anyone want it just give me a shout
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Post by spiderdan on Apr 23, 2010 10:46:02 GMT
Wendler 5/3/1 - Cycle 3
Monday - Military Press day
bar x 10
30kg x 5
40kg x 5
45kg x 5
52.5kg x 5
60kg x 10
Very happy here, hit my target although a little bit of a grinder on the last rep. Stance was solid.....good stuff
Chins BW
7 7 7 7 7 6 5 4
90 secs rest between sets. Slight improvement on last time (one more set of seven) reps feel more solid now though than they have done before.
Single arm Standing cable row (pronated grip)
15kg x 8 (each hand)
25kg x 8
35kg x 23
40kg x 15
40kg DBs were being used along with all the benchs so did this instead....not bad substitute and better range of motion.
Woodchops
15kg x 10 (each side)
22.5kg x 10
30kg x 10
35kg x 6
35kg top limit for actually using my abs properly, resisting the temptation to cheat.
Good start overall, I hope it continues.
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Post by spiderdan on Apr 23, 2010 10:46:53 GMT
Tuesday wendler 5/3/1 deadlift day
60kg x 5
80kg x 5
100kg x 5
112.5kg x 5
122.5kg x 11
Target was 10 and I got 11 could have got more but would have had to have been a little looser on the form....old me might have done that not now my back is pretty much better
hyperextensions
BW x 10
+15kg x 10
+10kg x 10 x 3
Harder considering my form was alot better on the deadlifts
Kept the session short as im going to crossfit tomorrow....pretty happy overall.
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Post by spiderdan on Apr 23, 2010 10:47:29 GMT
Wednesday - Crossfit
Warmup
5 burpees
20m walking lunges
10 tuck jumps
x3
As a warm up this was hard to on the legs...struggling to jump on the last set.
Kipping Pull Up Practice 3 rounds
got hip action right, got the pull right but couldnt quite get a hang of the push off into the next rep....more practice required
Bar-end clean and push press
Not sure if thats the correct way to put it but weight was loaded on one end with the other on the floor, weight was cleaned to chest height and then push pressed up and in front
+40kg on bar x 5
+55kg on bar x 5
+60kg on bar x 5
+65kg on bar x 5
+70kg on bar x 5
We had to concentrate on explosiveness and I seemed to have it with all the weight. Some guys are practicing for a strong man contest so its meant to simulate tire flipping.
Russian twists (I think - bar on floor / holding one end)
+20kg x 10 x 2
+25kg x 10
Cauldrons
+20kg x 10 anticlockwise
+20kg x 10 clockwise
+25kg x 5 clockwise + 5 anticlockwise
Single arm push press (weight loaded on one end)
+20kg x 5 (each arm)
+25kg x 5
+35kg x 5
Good stuff, really enjoyed the session today, something nice about working with weights outdoors.
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Post by Mister_C on Apr 23, 2010 12:02:09 GMT
Good to see you back at it mate. You competing at the Strength & Power meet?
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