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A journal of non-negligible strength gains

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macrothIcon...03-03-2021 @ 10:06 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Early morning ski, 16k (3.5k warmup, 3k all out, 9.5k easy).
macrothIcon...04-03-2021 @ 08:44 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
DEADLIFT — TnG, DOH
4x120, 130, 140, 150, 150. Grip held up better this time.
Superset: CLAPPING PUSH-UP — starting on the floor, landing on 20kg bumpers
5x5

SINGLE LEG JUMP on/off low block+15kg bumper — 4 rounds x4/leg

DROP JUMP — +10kg vest
4x5

HIGH KNEES IN PLACE — EMOM
4x20s

SINGLE LEG BOX JUMP — EMOM
4/side x 17, 20, 23, 26in.

BOX JUMP — E75s
6x 31, 35, 37, 39in. Extra rest/mental prep for the last round. "Sandbag on top of plates on top of pulling blocks" setup makes for a weird combo of higher confidence and uneven landings.

KNEELING JUMP — E75s
3x4

SNATCH BALANCE — EMOM
6x3x55
macrothIcon...05-03-2021 @ 09:39 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
SHOULDER PRESS — From the split position
4x50, 52, 54, 55, 56, 57

PUSH PRESS — From the split position
2x60, 64, 66, 69, 72

TALL JERK
3x5x40

HANG POWER CLEAN — 3s pause at the knee, 1s pause mid thighs, E90s
6x3x70

FRONT SQUAT — 32X1
5x2x111 - Rack position still the weak link here.
Superset JUMPING KB GOBLET SQUAT
5x6x16

SNAYCH GRIP BENT OVER ROW
5x5x75

SOTS PRESS — Lifters on, butt touching (nay, resting on) a bench
6x8xbar - Adding weight on these the past few weeks was a travesty, given how ugly they are. Back to an empty bar until the bar path is half decent.

Back on track with this session. Decent week overall.
macrothIcon...05-03-2021 @ 18:28 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
5:30pm, just before curfew Roll-Eyes : 4.3k/25' run with my 12-year old, then guided him through a short strength workout. He says he's keen to start training regularly so I'll try to nudge him along, provided he keeps enjoying himself. He tends to jump from one grand project to the next when left to his own devices.
Paul_DIcon...05-03-2021 @ 19:29 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
macroth said:5:30pm, just before curfew Roll-Eyes : 4.3k/25' run with my 12-year old, then guided him through a short strength workout. He says he's keen to start training regularly so I'll try to nudge him along, provided he keeps enjoying himself. He tends to jump from one grand project to the next when left to his own devices.


I think it was BMX for me at 12.
Then gymnastics.
Then BMX again.
Then rock climbing.
Then ‘bodybuilding’ into powerlifting into strongman....

Kind of wish I stuck with the BMX/Climbing Grin
macrothIcon...06-03-2021 @ 14:27 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Climbing is great. The principle is very primal and you can power through like a mong up to a point, then you need mad skillz (which I don't have). Wish I had the time to do some once in a while.

Early this morning: stride up/shuffle down the mountain, 4.3k/1h/600mD+. Calf-ripping, quad-crushing fun.
SparrowIcon...06-03-2021 @ 15:10 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Paul_D said:
I think it was BMX for me at 12.
Then gymnastics.
Then BMX again.
Then rock climbing.
Then ‘bodybuilding’ into powerlifting into strongman....
Kind of wish I stuck with the BMX/Climbing Grin


Funny you missed out your CrossFit phase.
macrothIcon...08-03-2021 @ 09:53 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Quads still nice and sore despite some easy skiing yesterday.

This morning:

TALL SNATCH — E90s
6x22, 22, 24, 24, 26

POWER SNATCH COMPLEX — 1 high pull + 1 hang + 2 low hang + 1 power snatch
x39, 41, 42, 44, 45

BACK SQUAT — EMOM
6x3x115. Lower back twinge on fifth set, will need to fix that ASAP.

BENCH PRESS — 2s pause
6x6x71

BANDED RUSSIAN KB SWING
4x12x16kg + purplex2 +yellowx1. Still fiddling around with different band combinations. What I really need is a heavier kettlebell.

SKIERG — 9x 0:20/1:40r
11-12 cals per round (1:25-1:26/500m)

Good session overall, but felt tired by the time I got to the skierg.
macrothIcon...09-03-2021 @ 08:47 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Lower back (psoas) tweak still needs fixing, so this morning I mostly did rehab/stretchy stuff and some light, controlled lifting.
macrothIcon...11-03-2021 @ 14:23 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Much mobility/stretching yesterday.
More of the same this morning, plus DL overhand grip singles up to 160, and squat singles up to 90, and a few empty bar OHS's. Still on the mend. Roll-Eyes
macrothIcon...12-03-2021 @ 10:04 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Lower back/psoas still improving, still not 100%.

Tested the waters, so to speak, this morning: 18x1'/1'r rowing, from 2:04/500m down to 1:30/500m in 2s increments. Basically a long warm-up and a handful of hard efforts near the end.

Time Meters Pace Watts Cal/Hr S/M
18:00.0 5,098m 1:45.9 295 1313 24
1:00.0 242m 2:03.9 184 932 22
1:00.0 246m 2:01.9 193 964 20
1:00.0 251m 1:59.5 205 1005 20
1:00.0 254m 1:58.1 212 1031 21
1:00.0 258m 1:56.2 223 1066 21
1:00.0 263m 1:54.0 236 1111 22
1:00.0 268m 1:51.9 250 1158 21
1:00.0 273m 1:49.8 264 1207 22
1:00.0 278m 1:47.9 279 1258 22
1:00.0 283m 1:46.0 294 1311 24
1:00.0 289m 1:43.8 313 1376 24
1:00.0 294m 1:42.0 329 1433 25
1:00.0 300m 1:40.0 350 1504 25
1:00.0 306m 1:38.0 371 1578 27
1:00.0 312m 1:36.1 394 1654 28
1:00.0 318m 1:34.3 417 1734 29
1:00.0 326m 1:32.0 449 1845 30
1:00.0 336m 1:29.2 492 1992 33

A 3:00 1k on Sunday is looking ambitious but possible.
SparrowIcon...12-03-2021 @ 20:22 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
A 3:00 1k would be brilliant. Good luck!
macrothIcon...13-03-2021 @ 16:23 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Sparrow said:A 3:00 1k would be brilliant. Good luck!


Thanks. It's not going to be easy, that's for sure. Eek

This morning, 1h15/20k skate skiing, including 9:00/3.4k fast.
macrothIcon...14-03-2021 @ 08:38 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
I said:
Thanks. It's not going to be easy, that's for sure. Eek
.


No kidding!

Fletcher warmup
19:45/4901m

1000m/2:59.9/33spm
200/1:29.2/37
400/1:30.5/32
600/1:30.7/31
800/1:30.5/33
1000/1:29.7/35

Cool-down
700m

Saw more than a few 1:31's in the middle 600 but managed to reel it in at the end. Not much of a final sprint despite feeling like a 110% effort. Would have been pretty pissed off if I'd finished 1 tenth slower! Happy
SparrowIcon...14-03-2021 @ 18:02 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Rowed to perfection!

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