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Gingy's Log of Weightlifting. That's all.

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GingyIcon...14-10-2015 @ 07:41 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning. Lungs still full of poop but hey ho. Only moderate intensity on this one:

AMRAP 10
15 cal row
10 wall balls
5 HSPU

5 rounds, 15 cals on the rower and 2 wall balls: 167 reps
adillon10Icon...17-10-2015 @ 12:21 
Member 3863, 1275 posts
SQ 155, BP 110, DL 182
447.0 kgs @ 75kgs UnEq
You know, genuinely, this is all really impressive stuff mate.
GingyIcon...17-10-2015 @ 18:06 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Thanks all having a bit of a crap week with training but think I'll be 100% from Monday!

Yesterday

Snatch
Up to 80 2
90 2
95 2
100 F
85 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 all 30 reps in 14;57.

Squat
Up to 120 2
140 2
150 2
155 2
140 3
132.5 4
125 5
117.5 6
110 7
102.5 8

Some bar work

Today
Clean and jerk
Up to 60
80
87.5 1,1,1,1,1
95 1,1,1,1,1
100 1,1,1,1,1
107.5 1,1,1,1,1
112.5 1,1,1
All done in under 20 mins, just a bit of practice!

Deadlift
Up to 155 10 easy

Some more bar work

7 muscle ups in 3 mins. Felt pooped.
GingyIcon...19-10-2015 @ 07:27 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:
4x500m w 1 min rest

1) 1:38.7 r29
2) 1:38.5 r29
3) 1:38.9 r29
4) 1:35.3 r32

total time 6:31.3
average 1:37.8

First session back after being ill. Had a fair old bit left on the last one. Pleased.

Sub 6:30 for a 2k before Feb.
GingyIcon...20-10-2015 @ 07:28 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

"Diane"

21-15-9 of:
100kg deadlifts
HSPU

Time: 5:30

Not bad for a first go. Sub 4 would be a good time, this highlighted my weakness on HSPU. Most I did in one go was 6 (I can do more but needed to pace it). Need to comfortably be able to do each set unbroken.
GingyIcon...21-10-2015 @ 20:14 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

AMRAP 12
30 Double unders
20 Box jumps 24"
10 KB swings

6 full rounds and 12 double unders
372 reps. Felt like I went fast but 420 would be decent I think.

Tonight

Power snatch TNG
70 2
80 2
90 2 PB
70 3,3,3,3,3

"DT"
5 rounds with 70kg of:
12 Deadlift
9 Hang Power Clean
6 STOH

time: 9:46, this was miserable
GingyIcon...22-10-2015 @ 07:55 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

5 rounds for quality of:
5 pistols each leg (progressed these down from a 30" box to 24", 20" then floor. Still suck)
5 hollow rocks
5 superman rocks
15 press ups.
GingyIcon...23-10-2015 @ 07:23 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Last night

Snatch
up to 80
90
97.5
70 3,3,3 EMOM called it there, battered hands and upper back.

Back Squat
up to 140
150
162.5 Most I've squatted in a while and felt comfy ish
115 10/ 1 muscle up
115 9/ 1 muscle up
115 8/ 2 mu
115 7/ 2 mu
115 6/ 3 mu
115 5/ 3 mu
115 4/ 4 mu
115 3/ 4 mu
115 2/ 3 mu ideally would have been 5 but was getting pooped!
115 1

home
GingyIcon...24-10-2015 @ 18:34 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Had a last minute invite to a do a cheeky bit of actual rowing today...

8k on the water? Ish...
4 10-12 minute pieces at rate 20 ish.

I know this means very little to most on here but it was fun! I felt fit and remembered how to do it pretty well!
GingyIcon...25-10-2015 @ 20:31 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Today

Clean + hang power clean + power jerk + front squat + split jerk
Up to 90
100
110
Same weight with no split her
Same weight with no front squat or split jerk

Deadlift
Up to 140
160 10 easy enough

20 butterfly Pull-ups for time: 3:30 ish

Wod
60 double unders
40 wall balls
20 burpees
40 wall balls
60 double unders
7:15
Did the first set of double unders unbroken which is a PB
GingyIcon...26-10-2015 @ 10:08 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning.

Some butterfly pull up practice

Then
Rower
5k
17:57.6, 1:47.7 pace r25
GingyIcon...27-10-2015 @ 18:43 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Today
High hang power snatch
up to 70 2
80 2
90 2 PB
100 PB buzzing, first ever power at 100. Things are on the up!
80 2,2,2,2,2

Jerk from rack
up to 100 2
110 2
120 2 nice
132.5 1 most in 2016
137.5 F not far off!

Front squat
up to 100
120
140
150 F
130 1,1,1
115 2,2,2

Butterfly pullups,
20 in 2:40 and then a good set of 7. lol

WOD
for time
2/4/6/8 of cluster 70kg + muscle ups.
11:13
decent way of accumulating volume at both

great but tough session
GingyIcon...28-10-2015 @ 09:06 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

Just arrived in time to join the class WOD

For time:
30 russian KB swings
30 burpees
30 double unders
30 air squats
3:20 really not very tough. Should have pushed burpees harder and tripped once on DU.

Butterfly pull up practice.
20 in 1:40 ish
then about 40 more, improving constantly!

Some GHD ab work, pumped my lats too much with pull ups to do anything else
GingyIcon...29-10-2015 @ 11:21 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Early session

Snatch pull + snatch
Up to 60
70
80
90
80 1,1,1,1,1,1,1,1,1,1 EMOM

Front squat
Up to 100
110
120
130
117.5 2
110 3
105 4
97.5 5
90 6
85 7
77:5 8
72.5 9
65 10

Felt rubbish but nice to have a light one and get moving
GingyIcon...30-10-2015 @ 20:21 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Post Edited: 31.10.2015 @ 11:49 AM by Gingy
Tonight

Power clean
Up to 100 1,1
110
120
125 F,F pulling high enough but couldn't stick it!
85 3,3,3,3,3 tng EMOM lol

Jerk
Up to 110
120
127.5
135 F feels good to be trying!
90 3,3,3 tng EMOM
75 5,5,5 tng EMOM

Deadlift
Up to 140
165 10 tng

Butterfly practice
20 in 28 seconds PB by a LOT. Nailed it now

Wod
12/9/6 HSPU (did the first 12 unbroken for a PB)
30/20/10 wall balls
12/9/6 PU
5:18 really straight froward.all pull ups felt ina good rhythm. Massive thing to have sorted those pull ups. Now to try a few more bench mark wods and get working on my chest to bar!

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