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Post by spiderdan on Apr 24, 2010 17:14:42 GMT
Good to see you back at it mate. You competing at the Strength & Power meet? I wish, if i hadnt injured myself I would have done....whilst my strength is building back up alright my conditioning is pretty bad at the moment, need to spend some time back on that at some point.
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Post by spiderdan on Apr 24, 2010 17:15:06 GMT
Friday Wendler 5/3/1 - Bench day
Bench
bar x 10 40kg x 5
62.5kg x 5 72.5kg x 5 82.5kg x 10
target was 10 and I got it. Tried the band around the wrists trick....it worked well, the bar seemed to feel alot more stable and i could actually feel my lats supporting the weight....gonna keep with it.
bench
60kg x 10
someone wanted to use it and id been there a while so
inc bench
50kg x 10 x 2 50kg x 8
Chest was fatigued at this point so didnt do any more
Cable row
30kg x 8 50kg x 8 70kg x 5 80kg x 14 90kg x 9
Good stuff gonna push the weight up until I cant get 12 solid reps with the top weight then progress from there.
Chins 5x5 Roman chair leg raises 2 x10 - tried o do more but abs were fried.
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Post by spiderdan on Apr 24, 2010 17:15:26 GMT
saturday - wendler 5/3/1 - front squat day
bar x 5 40kg x 5
67.5kg x 5 77.5kg x 5 87.5kg x 10
got my target of 10 reps, last rep wasnt that pretty but I got it.
back squat
60kg x 10 82.5kg x 10 x 2 82.5kg x 8
legs fried at this point decided not to continue it. Back squat is definitel not feeling as strong since Ive taken up front squatting more...ah well.
Leg pres
100kg x 5 150kg x 5 200kg x 5 240kg x 10
tough but good will put 20kg more on next time
Ab rollouts
5x10
Pretty good session overall, got all my targets this week....lets hope it continues
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Post by markt on Apr 25, 2010 20:44:11 GMT
Solid work Dan.
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Post by spiderdan on May 1, 2010 16:50:52 GMT
Monday - 5/3/1 Military day
bar x 8 30kg x 5 40kg x 5
50kg x 3 57.5kg x 3 62.5kg x 8
Target was nine now I could put this down to a number of things, like lack of sleep, poor eating sunday, bad day at work, no preworkout booster, form a little off...but I dunno.
Also just realised I worked my numbers for this cycle out wrongly. Ive managed to jump this 5kg rather than 2.5kg....IDIOT
Chins - BW
7x7 + 1 = 50reps
Did well here though happy with getting two more sets of seven in and only hit failure in the last set.
One arm cable rows
20kg x 8 30kg x 8 40kg x 22 (each arm)
Quite happy with this more weight required next week
Standing Rope Crunches
20kg x 10 30kg x 10 40kg x 10 50kg x 10
not done these for a while quite happy with the weight though
strike another up to experience, MP weight today was meant to be next weeks if Id done my numbers right so I will repeat the weight next week and look for more reps....more concentration required during the day, at the gym and on the calculator.
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Post by spiderdan on May 1, 2010 16:51:17 GMT
Tuesday - Wendler 5/3/1 - Deadlift Day
60kg x 5 80kg x 5
110kg x 3 120kg x 3 130kg x 10 (9 regular grip 1 mixed)
Grip felt like a vice today absolutely no way I was gonna lose the bar earlier than the 9 reps, could have had more when I switched grip but dont need to push it more than this.
Good mornings
bar x 10 40kg x 10 60kg x 10 x 2
hyperextension equipment was in use so just did some good mornings, no lower back rounding but struggled a little to feel the stretch.
Good session overall.
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Post by spiderdan on May 1, 2010 16:51:36 GMT
Wednesday - Crossfit
Started with hang (squat) cleans up to 65kg x 3
technqiue isnt atrocious here but this destroyed my elbows, cant do these again.
Rope climbs x 3
No feet used pretty solid
METCON
4 stations on each station 20secs on / 10 secs rest x 8 rounds
Anchored sit ups Box jumps kettlebell snatch (12kg) hanging knees to elbows
pretty tough but happy with it.
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Post by spiderdan on May 1, 2010 16:52:00 GMT
Friday - 5/3/1 bench day
Forgot my band (or may have lost it actually)
bar x 8 40kg x 5 60kg x 3
67.5kg x 3 77.5kg x 3 87.5kg x 8
Would have gone for the ninth to hit target but didnt have a spotter so its only a 0.9kg increase on last time. Thought it was going to be tough but got the eight alright. Elbows still sore from wednesday so that kinda put me off.
Bench
60kg x 10 x 5
fried my chest here technique feels okay.
Cable row
30kg x 8 50kg x 8 70kg x 5 90kg x 10
good work here but gonna keep the weight the same next time and aim for more reps
Chins
5 x 5 from dead hang.
back gone after this
Not bad session overall given how i've been feeling this week, need a couple more early nights in the week I think.
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Post by spiderdan on May 1, 2010 16:52:24 GMT
saturday - wendler 5/3/1 Front squat day
bar x 8 40kg x 5 62.5kg x 3
72.5kg x 3 82.5kg x 3 92.5kg x 9
once again last rep a little ugly but I got target today, seems to be getting more and more comfortable each time. I never feel like im gonna lose the bar anymore.
Back squat
60kg x 10 80kg x 10 x 4
bit more volume than last time, avoided failure kept the stance the same as front squat this time.
leg press
80kg x 8 160kg x 5 200kg x 5 260kg x 6
160kg x 15
Didnt get my foot position quite right and given the extra work in the back squat this suffered but not to worry keep the weight the same and add more reps next time.
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Post by spiderdan on May 17, 2010 17:56:48 GMT
wow way behind on the updates
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Post by spiderdan on May 17, 2010 17:57:35 GMT
Tuesday - Wendler 5/3/1 military day
bar x 8 30kg x 5 40kg x 5
50kg x 5 55kg x 3 62.5kg x 9
Improvement on last time of 1 rep (as I repeated the weight) was kinda hoping for a 2 rep improvement but not bad.
Chins - 50 reps
8 8 7 7 7 7 6
hit failure on the last set, (forearms were huge) need a couple more sets of 8 next time. Goal is 5 x 10
Single arm pronated grip cable row
25kg x 8 (each arm) 35kg x 8 45kg x 23
pretty good 50kg next time, this allows more more progression than the kroc rows.
Cable crunches
Ermm cant remember exactly what I worked up to either 40kg or 45 kg for 10
For some reason I then decided to do 100 push ups - took about 3mins 15.
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Post by spiderdan on May 17, 2010 17:57:55 GMT
Wednesday - Crossfit
Push Press
60kg x 3 65kg x 3 70kg x 3 75kg x 3 80kg x 2
Considering shoulders were blasted yesterday im surprised i even got this far....guess this will happen time to time if I only go there once a week.
METCON
5 stations, 1 minute per station for max reps, 3 rounds with one minute rest between each
36" box jump jumping pull ups push ups 30kg sumo deadlift high pull 16kg KB Russians
Was brutal, sucking wind hard by the end of this....
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Post by spiderdan on May 17, 2010 17:58:14 GMT
Friday - 5/3/1 Deadlift day
60kg x 5 80kg x 5 100kg x 3
107.5kg x 5 122.5kg x 3 137.5kg x 9
Got target here although last rep was a little loose, still wasnt (overly) using my lower back (hams and glutes were really working overtime) but it felt a little stiff leg.
Hyperextensions
BW x 10 +10kg x 10 +15kg x 10 +20kg x 7 BW x 20
glutes, hams and (I think its my) thoracic erectors were fried at this point, good session.
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Post by spiderdan on May 17, 2010 17:59:02 GMT
Saturday - Wendler 5/3/1 bench day
bar x 8 40kg x 6 60kg x 5
72.5kg x 5 82.5kg x 3 92.5kg x 6
Hmmmm, wanted seven here only got six, every other lift is alright but i just dont feel ive got bench right. gonna run the next cycle and see what happens then examine it if I dont make the improvement necessary. gonna see if I can put bench on a monday to prioritise it.
bench
62.5kg x 10 x 5
only hit failure on the last rep of the last set so not bad.
Cable row
40kg x 8 60kg x 8 80kg x 4 90kg x 12
Improvement on last time gonna put it up to 95kg next time.
Chins, from dead hang
bw x 5 +5kg x 5 +10kg x 5 bw x 4
Back was done after this
Wood chops
12.5kg x 8 (each side) 22.5kg x 10 30kg x 10 40kg x 8
Reasonable ab work here
Bench, Im not getting at the moment maybe im running too high with it, I know its an improvement on the last cycle but its not going as well as the other lifts.
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Post by spiderdan on May 17, 2010 17:59:41 GMT
Wendler - 5/3/1 Front Squat day
bar x 8 40kg x 5 60kg x 5
77.5kg x 5 87.5kg x 3 100kg x 6
Could have done with 7 and quite frankly Im sure I would have got if I went for it. I was being a little wary of form and it was getting a little looser than id like on rep 6 so just called it.
Front squat 60kg x 10 x 5
kept on front squats form felt good....hard work though
Leg Press
100kg x 8 150kg x 8 190kg x 5 210kg x 5 230kg x 12
hard but good
Running out of time so called it there not a bad session
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