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Post by eddie on Jul 28, 2009 17:56:52 GMT
i will do, might attempt a 2K this week, possibly friday after front squats. 28/07/09 deadlifts! 3 reps with 100kg 110 kg 125 kgs (barefoot) 21 reps with 80kg against barefoot meant to go throughout barefoot but forgot. metcon descending ladder of 100kg deadlifts 50kg thrusters reps: 5 4 3 2 1 done in 5:26 from media.crossfit.com/cf-video/CrossFitHybridAthletics_250Thruster500DL.wmv
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Post by eddie on Jul 30, 2009 19:48:46 GMT
shoulder press 3 reps 30 40 53kgs 30 kgs 21 reps
metcon death by 70kg bench press managed the 7th rep minute. as last time. kinda bummed but last time i did it after squats not shoulder presses. meh hit it harder next time.
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Post by eddie on Aug 1, 2009 22:27:22 GMT
1/8/9 10 rounds of
10 lunges with a 10kg weight plate held overhead 10 weight plate swings with same 10kg plate
9:30 taken
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Post by markt on Aug 2, 2009 11:02:34 GMT
That deadlift/thruster workout looks nauseating, like it!
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Post by eddie on Aug 3, 2009 15:31:58 GMT
actually it was a bit too easy, if it had been done on a non-deadlift day i'd have nailed it in under 4 minutes if not 3 i reckon. was going to go 100kg/60 d/t but thought that'd be too light on DL and too heavy on T.
will have to revisit with more reps or something, wanted it to be just under 10 minutes ideally
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Post by eddie on Aug 5, 2009 19:50:50 GMT
been missing workouts, not too great on monday and was off work yesterday pulled sickie to visit my sisters in london, feel little guilt over this as i'm being made redundant anyway!
today back at gym but the days with no exercise, plus yesterday walking literally all day probably did not help, feeling feeble today. back squats 48 9 reps 58 9 reps 68 10 reps. really wanted 12 reps, will put weight up and go for 4 reps again next week.
metcon 40kg full squat clean 10 8 6 4 2 sit ups 50 40 30 20 10 previously done twice in 16:18 then 12:06 today 9:10 woot!
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Post by markt on Aug 5, 2009 20:07:22 GMT
Well done on the new PB mate! Don't feel guilty if they are making you redundant!
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Post by eddie on Aug 6, 2009 18:11:31 GMT
06/08/09 shoulder press day 3 reps with 30 40 55kgs last set was v hard, my one rep max is 63kgs so getting close to that now. (used to think it was 60 but that was due to not realising the bar is 8kg not 5kg)
high reps with 33kgs managed 20 reps. not quite the 21 target but high enough to add weight!
metcon: 150 wall balls with 6kg ball for time the CF sub for this is thrusters with double the weight. less ROM and less explosive due to no throwing hence extra weight. tried this as a test and done in 8:11 with ball i've done 9:16 and 7:53 so not bad. thrusters seem harder to me, could be all the abs and quads work yesterday though
was going to attempt a new 3 rep PR tomorrow but think i'll have an extra rest day and hit it on saturday instead. sore nearly all over now!
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Post by eddie on Aug 8, 2009 14:21:49 GMT
deadlift day 08/08/09 3 reps at 100kg 115kg and 130 kg NEW PR! yayyayyay!!! high reps with 82.5kgs 8 9 4 reps not pr but never mind 30 reps of 60kgs power clean and push jerk done in 6:58 2 seconds faster AND +2kgs weight ![:D](//storage.proboards.com/forum/images/smiley/grin.png) okay on reviewing my log last time i did this it was with 50 kgs...probably 53 due to that 8kg bar i always thought was 5kg but still...even better PR!! also a guy in the gym was power cleaning too which was odd had a bit of a chat about proper lifting etc he effortlessly PC'd 88kg which impressed me. although he did not do the stomp thing, i never noticed as i was not watching him, i'd assumed he was going to deadlift the weight! still we had the "i'm happy people are too busy on cable machines and i get to train properly" conversation feeling f*cked now though!
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Post by markt on Aug 8, 2009 16:14:29 GMT
Well done on the new PB mate ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by tick88 on Aug 8, 2009 17:59:14 GMT
Good work here mate, PBs and the Grace WOD too, hurt huh ;D
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Post by eddie on Aug 9, 2009 8:35:07 GMT
thanks guys! and yes so sore now, doesn't help that i think i've caught Rachaels chest infection from her! (hence no training from her for a while, got antibiotics though so should be in gym again soon)
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Post by eddie on Aug 10, 2009 18:02:10 GMT
did 3 sets of 5 back squats with 70kgs then 3 sets of 3 bench press with 80kgs (warm up sets etc too of course)
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Post by eddie on Aug 11, 2009 21:27:17 GMT
new deadlift 3 rep max of 135kgs managed today! high reps with 82.5kgs 12/9 (minute rest between) so better than saturday session
metcon 48kgs 5 rounds: 7 deadlifts 5 power cleans 3 push jerks last time 7:06 this time 6:26 feeling good but need tomorrows rest day!
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Post by eddie on Aug 13, 2009 18:55:07 GMT
13/08/09 front squat 50/60/72.5kgs for 3 reps high rep back squats 45kgs 21 reps metcon 40 full squat cleans in 8:56 meant to be 50 but time insisted. plus bloody hard work! will def do this metcon again soon. change in plans due to my deadlift stall caused by injury ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) will be going with this monday low rep squats sometimes i'll hit low rep bench and others i'll do a short heavy metcon instead tuesday deadlifts hitting 3 reps mostly for PR and then high reps then short metcon, preferably including more deads or powercleans. or both ![:D](//storage.proboards.com/forum/images/smiley/grin.png) weds rest thursday front squat low reps, back squat high reps then squat emphasis metcons friday shoulder press low and high reps then short metcon saturday deadlifts again but just low reps and high reps, no metcon. sun rest. have increased food to 30 blocks, this is mainly to hit 1 gram of protein per pound of weight(210 pounds i reckon i can maintain so aiming for that on protein) single fats but i'll occasionally go over. cheat meals on saturday and tuesday, may have a pudding on sunday as we socialise that night. also reckon the deadlifts improvement could be due to more or less walking....i walked to gym saturday then got to gym and cracked on. whereas mon+tues i got a lift to work as late up. will tinker.
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