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Post by spiderdan on May 17, 2010 18:00:04 GMT
End of cycle results - Comparison to wave 2 (best results)
-------- Wave 2 ------------- Wave 3
Military----77.98------------------ 81.23 = + 3.25kg Front-----116.98------------------120.22 = + 3.24kg Dead------none------------------- 178.71 Bench-----107.98----------------- 110.98 = + 3.00kg
Pretty much exactly what Id expect from the 2.5kg increase on those exercises.
Next cycle working off of these estimated 1rms
Military = 75kg Front = 120kg Dead = 165kg Bench = 110kg
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Post by spiderdan on May 17, 2010 18:00:24 GMT
Wednesday - Crossfit
Warm up
4 lengths 10 push ups 10 squat jumps x 3
then
2 lengths (40m) walking lunges
WORKOUT:
50 burpees 100 anchored sit ups 2k run (alternating 20m forwards, 20m backwards) 100 push ups 50 box jumps 100 KB russians 50 burpees
Bout 34 minutes (ish)
Pretty brutal the running annhilated my quads and the burpees did my lungs in but I got through it.
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Post by spiderdan on May 17, 2010 18:00:53 GMT
WENDLER 5/3/1 - Wave 4
Front squat day
bar x 5 50kg x 5 60kg x 5
70kg x 5 80kg x 5 92.5kg x 10
Decided to squat at the beginning of the week so im fresher and more focussed for it, IM happier with my deadlift so I can leave that till later in the week.
Good start and hit my target, form felt pretty solid all the way through, noticed its easier on my elbows now hardly felt any discomfort when I finished the set.
Back Squat
60kg x 10 82.5kg x 4 x 10
Went back to back squats. Form was good enough to fry my hamstrings and my lungs as well....was knackered after this so decided not to leg press on top.
Cable crunches
20kg x 10 40kg x 10 x 4
Kept concentrating on bringing my chin to my stomach really felt it work the abs.
Called it a day there was happy enough with the work I did
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Post by markt on May 19, 2010 19:31:03 GMT
Great increase in numbers Dan, it works then??
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Post by spiderdan on May 22, 2010 12:46:36 GMT
Great increase in numbers Dan, it works then?? can only guess so, will have to see what its looking like at the end of the year
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Post by spiderdan on May 22, 2010 12:47:44 GMT
Tuesday - Wendler 5/3/1
Bench Day
bar x 8 40kg x 5 50kg x 5
65kg x 5 75kg x 5 85kg x 10
Got the target. Made a little mistake on rep 7 (i think) as the bar drifted forward but I got it back, last one was tough. Some guys wanted to use the bench so I went to do:
inc db bench
20kg x 10 30kg x 10 x 3 30kg x 8
Shows how long its been since Ive done these, a little wobbly but hit the chest well.
Cable Row
45kg x 8 65kg x 8 85kg x 4 95kg x 10
Relatively happy with the form given the weight will try to add some reps next week.
Chins (Chest to bar from dead hang)
BW x 5 +10kg x5, x4, x4 BW x 5
Better than last week so juts gonna keep going.
Roman chair leg raises
BW x10, x10, x8
Abs fried called it a day.
Pretty good session overall, lets hope I hit all my targets this week.
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Post by spiderdan on May 22, 2010 12:48:08 GMT
Wednesday - Crossfit
Over head squat practice
worked up to 35kg
Could have gone higher but form would have got a little looser and given it was just practice I kept it light.
Workout
400m Run 15 x 40kg Strict press 20 x lateral burpees
5 Rounds
Around 25 mins ish
Very hard but fun, was shattered by the end of it.
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Post by spiderdan on May 22, 2010 12:48:29 GMT
Friday - Wendler 5/3/1
Deadlifts
50kg x 5 70kg x 5
100kg x 5 115kg x 5 125kg x 14
Got the target, happy with form and probably had more in me good stuff
Tire flips
5 x 10 with the heaviest tire
Was working out at the crossfit gym and they have got tires now, good fun
Plate carrys
2 x 50m with 25kg plate in each hand.
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Post by spiderdan on May 27, 2010 7:26:15 GMT
Saturday - Wendler 5/3/1 Military day
bar x 8 30kg x 5
40kg x 5 50kg x 5 57.5kg x 11
Wanted 13 here....honestly was in two minds about doing this session and I should have just left it....I wasnt ready.....better make up for it next time.
Chins - BW
8, 8, 8, 8, 8, 6, 4
At least I made some head way here reps felt strong and solid gonna attempt for 6x8 + 2 next time. Need to get to 5 x 10
Single arm cable rows
20kg x 8 (each arm) 30kg x 8 40kg x 5 50kg x 21
Single arm Db press
15kg x 10 (each arm) 20kg x 10 25kg x 8
Just did these for no real reason but thinking I might need some additional work to help with the pressing.....might look into some tricep training.
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Post by spiderdan on May 27, 2010 7:27:24 GMT
Monday - Wendler 5/3/1 Front Squat day / Crossfit
bar x 8 50kg x 5
75kg x 5 (should have been 3) 87.5kg x 3 97.5kg x 7
Was meant to be 9, just a few factors adding up I think.
Back Squat
80kg x 20 reps
Was meant to be as many as possible might have had 1-2 more in me but without safety bars wasnt going to try. Heaviest Ive done a 20 repper on though.
CROSSFIT WORKOUT
800m run 10 x 50kg push press 15 x 16kg KB swings
3 rounds = 14.47
This was pretty horrible, running was outside so it was hot. Felt pretty destroyed for the next couple of hours....
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Post by spiderdan on May 27, 2010 7:27:53 GMT
Wendler 5/3/1 Bench day
bar x 8 40kg x 5 60kg x 5
70kg x 3 80kg x 3 90kg x 3 - 4 sets
Had already made my mind up about not going all out on this one so just did some triples all were easy and quite frankly if id have gone for it I might have got my target of 9 or at least been very close. Will really go for it next week.
DB Incline bench
16kg x 10 25kg x 10 30kg x 10 35kg x 10 x 2
Only struggled with the very last rep, want to get back to using the 40's
Cable Row
45kg x 8 65kg x 8 85kg x 5 100kg x 7
Pushed it on this and was quite happy with the results gonna keep at 100kg until I get 12.
Chins
BW x 5 +10kg x 5 +15kg x 5, x 3 BW x 5
Went for more weight here and got a reasonable set of 5 @ +15kg so quite happy
Woodchops
20kg x 10 (each side) 30kg x 10, x10, x 9
Kept the weight the same on the working sets and got some good ab work in.
Overall not as intense as a normal session but made some progress on the assistance. Hopefully I'll be in the right mindset for the next training session.
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Post by spiderdan on Jun 24, 2010 7:40:19 GMT
Sorry for the lack of updates - IM on Week 2 of cycle 5
Monday - 5/3/1 Bench day
.....or meant to be.....bench was being used along with all the racks so i did incline press.
bar x 8 40kg x 5 60kg x 5 70kg x 5 80kg x 9
Not bad may or may not have got a similar rep count with 90kg on a flat bench but who knows
Flat bench (became available when Id finished)
60kg x 10 70kg x 10 70kg x 8 + 2 70kg x 5, x 5 60kg x 10
Good bit of practice, felt stable with reasonable power.
Cable Row
40kg x 8 70kg x 5 90kg x 3 100kg x 11
135kg x F 120kg x F
Attempted to do the stack, got it moving but couldnt find the last couple of inches simlarly with the 120kg quite happy here though with the working set. Definitely think my grip strength is coming along well, its certainly not a limiting factor.
Single arm Cable row (elbow out for upper back)
20kg x 8 40kg x 8 60kg x 17 (each arm)
Pretty good work here.
Cable crunches
20kg x 10 40kg x 10 50kg x 15 60kg x F (couldnt counter balance the weight)
I try to face away from the cable stack to do these but I couldnt counter the 60kg weight so might have to face towards it.
Shame I missed out on bench bubt I guess in a couple of weeks I wont have access to one so Im not that fussed.
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Post by spiderdan on Jun 24, 2010 7:41:10 GMT
Wednesday - 5/3/1 Deadlift day
70kg x 5 90kg x 5
110kg x 5 (should have been three) 125kg x 5 (should have been three)
137.5kg x 12 (6 double OH, 6 mixed)
Awesome set form felt solid at the 10 mark so got the last two reasonably comfortably.
RDLs
70kg x 10 90kg x 10 110kg x 10 (had to switch to mixed grip - need some straps) 80kg x 10
Pretty good work here, lost both my sets of straps so grip failed need to buy some.
Hyperextensions
+10kg x 10 x 3 BW x 20
Good session was in the gym during the end of the football so it was really quiet happy with the work here. __________________
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Post by markt on Jun 28, 2010 7:35:54 GMT
Good work fella, nice to see you haven't been slacking!
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Post by spiderdan on Nov 26, 2010 10:51:33 GMT
wow, havent updated here for ages
just in case anyone is interested
Current 1 rms
Squat: 160kg Dead: 190kg Push press: 100kg Bench: 110kg
They werent real tough challenges so its fair to say Ive probably got a little more in me
Current Training
MONDAY
Incline Bench Weight chin Close grip Bench Bent over Row
Hammer conditioning / core work
WEDNESDAY
Squat RDLs / Speed Deads Farmers grips Tyre work
Friday
Fat bar Ground to over head Military / push press Chins Biceps/ triceps / Rear Delts
Hammer conditioning
SATURDAY - Events
Deadlift / Deadlift variation Heavy Carry (Farmers / yolk) Medley / Arm over arm work
Last Session
Wednesday
Squat - 145kg x 4 - Possibly could have had 5 didnt push it still a PR though Speed Deads - 120kg 6x3 - Was fast and strong Famers hold - 117kg 1min, 1min, 55 secs - chalked I would have had 3 x 1 minute Tyre - big tyre 7x7 then 21 reps alternated with James
Good session glutes and hams fried.
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