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Post by markt on Jan 24, 2010 20:53:22 GMT
Great numbers on the OHP Dan!
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Post by spiderdan on Jan 26, 2010 12:50:03 GMT
Friday -5/3/1 Sumo Dead
Wasnt sure about this session was tired most of the day.
Anyway warmed up crossfit style then started,
Sumo dead
60kg x 5 80kg x 5 105kg x 3 122.5kg x 3 137.5kg x 8 (5 double over 3 mixed) + 30secs break and another 3 reps
Made the stance much wider this week and I felt much more work in the hamstrings, first 5 flew up. Switched to mixed grip but it felt uncomfortable my under hand just felt in the way which is why I felt I couldnt lock out number 9. Put the bar down rested and got another 3 with double overhand. Set was brutal had to have a sit down afterwards
Calculated 1rm for the 8 reps = 174.9
Good Mornings
bar x 12 40kg x 12 45kg x 12 50kg x 10 50kg x 10
First time seriously doing these kept the weight light and focussed on the hips and hamstrings, good deep stretch and activation I think.
Hanging Leg raises (straight leg to above parallel)
6 6 6 6+4 knee raises 6+3 knee raises 7+4 knee raises
Good form for these brutal on the abs need to get better at them.
Wish Id have done one more double overhand on the deads and I would have got the nine. Will get the required next time.
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Post by spiderdan on Jan 26, 2010 12:50:24 GMT
Saturday
Just thought Id do the Military assistance for I didnt do on Wednesday
100 chins 100 dips
bout 23 mins ish....slow but I couldnt get on the smith which I prefer to do my chins on.
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Post by spiderdan on Jan 26, 2010 12:50:49 GMT
Monday - Crossfit
Warm up
4 lengths 10 squats 10 pushups 10 tuck jumps
2 rounds
Crossfit Total - 1rm for Squat, military press and deadlift
Back Squat
60kg x 5 to warm up 70kg pass 80kg pass 90kg pass 100kg pass 110kg pass 120kg pass 130kg pass
No PB here but 130kg went up much smoother than before didnt push it from here though probably could have got 140kg.
Military Press (strict)
40kg x 5 warm up 50kg pass 55kg pass 60kg pass 65kg pass 70kg pass 77.5kg pass
+2.5kg on PB and probably could have had 80kg didnt have to fight this one too much.
Deadlift (sumo)
60kg x 5 warm up 80kg pass 100kg pass 120kg pass 140kg pass 160kg pass (up to this point double overhand on smooth part of bar) 180kg pass (mixed grip on the knurling)
+5kg on crossfit deadlift pb very happy here.
Good session overall, happy with all the lifts.....kinda messed up the programming a little this week but ah well, lots of food to prepare for benching tomorrow.
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Post by spiderdan on Jan 26, 2010 12:56:49 GMT
oopps should have written the CFT
387.5kg or 852.5 lb
really want 1000lb / 454.5kg total - need most of it out of my squat really.
thinking
90kg OHP 200kg Dead 170kg Squat
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Post by spiderdan on Jan 27, 2010 8:19:37 GMT
Tuesday - 5/3/1 Bench Day
bar x 8 40kg x 5 60kg x 5 70kg x 3 77.5kg x 1 82.5kg x 10
(estimated 1rm 110kg)
Felt strong and form was relatively solid, had no spotter so didnt push for another. Just realised I didnt perform the sets prior to the top one with the correct weights....ah well.
Incline DB bench
16kg x 8 22kg x 8 28kg x 15 28kg x 13 24kg x 15
Slight change of tact didnt want to burn myself out before the top set. Failure avoided on all sets. Will work to the 30kgs next time.
Kroc Rows
26kg x 8 (both arms) 34kg x 8 40kg x 20 40kg x 15
Tried a couple of light sets of face pulls but shouldnt have bothered. Was knackered by the end of this. Good session overall.
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Post by spiderdan on Jan 28, 2010 9:11:28 GMT
Wednesday - Cross Fit
Warmup
4 lengths 10 tuck jumps 10 squats
3 rounds
Power Cleans (singles)
40kg x 5 (warm up) 60kg Pass 70kg Pass 75kg Pass 80kg Pass 85kg Pass
Didnt go as heavy as I did before cause I hurt my back a bit when I went to 95, back felt fine here although got to try and get more hip drive.
Split Jerks (singles)
40kg x 5 (warm up) 60kg Pass 70kg Pass 75kg Pass 80kg Pass 85kg Pass
Matched previous but form felt better, there was no pressing in the heaviest weight.
Double strict kettlebell Press (max reps)
16kg kbs - 25 reps 16kg kbs - 26 reps 20kg kbs - 12 reps 20kg kbs - 12 reps
Shoulders fried after this. Good session though.
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Post by jules on Jan 28, 2010 10:04:58 GMT
Great stuff dude
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Post by markt on Feb 1, 2010 16:28:02 GMT
Seconded! Well done Dan!
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Post by spiderdan on Feb 4, 2010 12:46:53 GMT
Friday - 5/3/1 Front Squat
bar x 5 45kg x 5 60kg x 3 70kg x 3 77.5kg x 3 87.5kg x 9
Im pretty sure it was nine on the last set. Very hard but bar postion felt better this time and stance was more solid.
Thought bout doing some reverse lunges but decided to back squat instead
70kg x 10 70kg x 10 80kg x 10 80kg x 10 85kg x 10
No failure at any point but legs were feeling it so I called the session there.
Finished up with some stretching need to loosen up my hamstrings some what.
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Post by spiderdan on Feb 4, 2010 12:47:21 GMT
Cycle 1 Week 2 - complete
Current estimated 1rms
Bench - 109.97 kg (+4.17kg on previous) Squat - 113.72 kg (+1.02kg on previous) Military - 69.98 kg (+3.33kg on previous) Sumo - 174.1 kg (-2.5kg on estimate)
Shame I couldnt lock the 9th sumo dead out otherwise it would have been improvements accross the board. Still made the required so happy enough
Required reps for Week 3 (for at least 1kg improve on 1rm)
Bench - 8.05 reps Squat - 7.2 reps Military - 7.1 reps Sumo - 6.7 reps (based on week 1 132.5x10)
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Post by spiderdan on Feb 4, 2010 12:47:44 GMT
Saturday - Wendler 5/3/1 - Military press
Warm up
Jump rope Push ups Squats
Forgot my sheet so got the numbers a bit wrong
bar x 8 30kg x 5 45kg x 5 (correct) 52.5kg x 3 (should have been 55kg) 60kg x 9 (correct)
Very happy here only dropped 1 rep with an additional 5kg added good improvement
100 chins 100 dips
around 21 mins ish
started off with rounds of 5 for the first 7 or 8 then dropped to 4's for the next 3 then finished up with rounds of 3.
Cable Rear flies
25 x 15, x12, x 11, x 10
Just kept it light and didnt go to failure.
Good session overall very happy with military press.
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Post by spiderdan on Feb 4, 2010 12:48:15 GMT
Monday - Crossfit
warm up
4 lengths 10 squats 10 tuck jumps
3 rounds
Workout
Rope Climbs
Not done these since junior school but happy nonetheless completed 3 ascents without using the legs.
Squats (3x5 @ 85% 1 rm based off crossfit 1rm of 130kg)
bar x 10 50kg x 5 70kg x 5 85kg x 3 110kg x 5 110kg x 5 110kg x 5
Had maybe 5-10kg more in me as it didnt push my limit. Relatively good form so I was happy
METCON
400m run (20 lengths) 80kg Deadlift x 20 16kg KB American swings x 30 Push ups x 40
3 rounds = 18.59
d**n hard conditioning my lower back got a serious pump and my lungs and heart were racing at the end.
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Post by spiderdan on Feb 4, 2010 12:48:49 GMT
Wendler 5/3/1 Deadlift
Dont know how but I did it.
Warm up
Skipping Pushups x 10 Squats x 10
3 rounds
Sumo Deadlift
60kg x 5 80kg x 5 100kg x 5
115kg x 5 130kg x 3 145kg x 8
Really surprised I did this. Didnt gas myself out of the gate and just kept the lift consistent. Foot slipped on the last rep but got it up. Think that must have caused me to jerk the last one cause my elbow was a bit sore.
Reverse deficit lunges
BW x 15 (both legs) + 10kg x 15 + 16kg x 15 + 24kg x 13
decided against good mornings as my lower back needed a rest. Bumped the weight faster this week and got some good reps.
Hanging legs raises
6 8 (knee raises) 8 (knee raises)
meh....core fried....called it a day.
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Post by spiderdan on Feb 4, 2010 12:49:31 GMT
Wednesday - Cross fit
Warm up
4 lengths 15 tuck jumps 10 squats
3 rounds
Short Sprints
5-6 rounds plenty of rest concnetrating on first few steps.
Hang Hi Power cleans (3 x speed repss i.e. not full racking)
worked up to 65kg - elbows felt rubbish afterwards lack of control in the descent I think.
METCON
5 stations, 8 rounds on each, tabata style (20secs on/10secs rest), no rest between stations
1. Hanging Knee Raises 2. Rope pulls 3. Anchored sit ups 4. Thrusters 5. Plank Lateral walks
Ridiculous - absolutely destroyed could barely feel my arms afterwards
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