Gingy's Log of Weightlifting. That's all.
Users viewing topic: & 1 Guest
12345678910 ... ... 6970717273747576777879
| adillon10 |  | ... | 10-03-2016 @ 18:52 |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | Cool  | ||
| Gingy | | ... | 14-03-2016 @ 12:22 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Friday Had a go at 16.3 AMRAP 7 10 snatches @ 34kg 3 Bar Muscle Ups Did 6 full rounds and 10 snatches: 88 reps. Not bad but another one that's not a strength!! This gets rid of my 3 main weaknesses though: CTB, TTB and muscle ups. Next two weeks should be better... then did front squat paused + normal up to 120 1+1 130 1+1 home. | ||
| Gingy | | ... | 14-03-2016 @ 12:25 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Sunday morning started another go at 16.3 but everything was still broken so called it quits after 3 rounds. Did 14.3 instead AMRAP 8 10 DL @ 60, 15 box jumps (24") 15 DL @ 80, 15 box jumps 20 DL @100, 15 box jumps 25 DL @120, 15 box jumps 30 DL @140, 15 box jumps etc. Got to 12 DL at 140. Decent. Would have had me 327 in Europe 2 years ago, shame things have moved on a lot since then!! Then did Strict pull ups 2 2+10 kg 2+20kg 2+30kg 2+35kg 1+40kg failed second 15 at BW Some other Body building stuff. | ||
| Gingy | | ... | 14-03-2016 @ 12:25 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | This morning: 5 rounds every 2:30: 250m row (sub 1:44 pace), 10 thrusters at 42.5 Surprisingly tough!! | ||
| Gingy | | ... | 16-03-2016 @ 07:52 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Yesterday morning: 4 rounds of 1) 45 seconds ME box jumps 24" rest 15s 2) 45 seconds ME HSPU rest 15s did 20,21,22,22 on the BJ 15,13,12,12 on the HSPU Last night Chest to bar pull ups 10,10,10 just getting back into these Muscle up practice on the bar some singles and doubles much improved with no chicken wings! Snatch, every 90s for 7 rounds, paused double (3s at the bottom and top) 60 2 70 2 75 2 80 2 85 2 90 2 95 1f2 100 f (caught this fine but couldn't sit and wait with it. Will improve!) Back Squat up to 120 2 140 152.5 5,5 good. Some Aleknas and shoulder health stuff | ||
| Gingy | | ... | 18-03-2016 @ 12:56 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 18.03.2016 @ 12:57 PM by Gingy Wednesday MorningHad a crack at Karen, got the pacing wrong and did just over 6 mins. Was gunning for 5 but it became apparent that that is really very fast! Had Thursday off This morning: 6km row started @ 1:59 pace took 1s off the split every 500 Finished with average of 1:53.9 r18 got tough in the second half! The next open wod is: AMRAP 13 55 Deadlifts @ 102 55 Wall balls 55 Calorie Row 55 HSPU I have no excuse for not doing well in this one!! | ||
| Gingy | | ... | 25-03-2016 @ 07:54 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | So, did 208 reps on 16.4 and came 202nd in UK. By far my best placing. Puts me 393rd overall going into 16.5 which is: 21 thrusters (43kg) 21 bar facing burpees 18 thrusters 18 bfb 15 15 12 12 9 9 6 6 3 3 For time. I've done this workout several times with a best score of 12:38 but only ever before 7AM by myself. Hoping to push for sub 11:30 with a decent day and some support! Last week's training has been ok. Hit a nice 3 second paused 100kg snatch and a 91kg double Back Squat 157.5kg x 5 which is as much as I've done in forever Front squat 150 x 1 same. Going to have a go at this one tomorrow and Monday by the looks of it with some heavy lifting on Sunday morning. Then off to Amsterdam with the GF for a bit of R&R | ||
| Gingy | | ... | 10-04-2016 @ 18:55 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Never really finished my write up of the open. Finished 350th in the UK! Standard is immense but still I need to improve a lot. Took a week off afterwards and have trained this last week (except for randomly getting ill for two days). This included: a quick run some barbell complexes some bar muscle ups Back squat 140 5x5 Some rowing and gymnasics yesterday Then today did. Muscle ups (ring) EMOM: 1,1,1,1,2,2,2,3 ish. Not the best but first time I've done these in a while. Aim for the end of the cycle is 8 unbroken. Snatch (in less than 15 mins) up to 94kg lovely 100 F 100 Decent 104 F something to build on. CJ up to 110 121 decent 130 Failed jerk, strong clean Dips +15kg 5,5,5,5,5 Pull Ups +15kg 5,5,5,5,5 Alt EMOM 18 Double unders and toes to bar Dubs went 30,30,30,40,40,40,50,50,50 T2B went 10,10,10,11,11,11,12,12,12 Good hard work this session was. Intention is to put a chunk of work into my longer fitness and to be able to run without it snapping me up! Major Gymnastics weaknesses include: Muscle ups (of all types) Chest to bar Toes to bar Strict HSPU Pistols. Main 3 things to push are: Gymnastics: Improve efficiency on all the above Cardio stuff: Ability to maintain pace over longer pieces, supplement with extra running. WL: Build my back squat up to PB territory | ||
| Gingy | | ... | 11-04-2016 @ 07:30 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | This morning, still full of the illz so took it easy breathing wise... Strict HSPU 2,5,5,5,5,5 Lots of pistol practice. These suck. Ended in 3x5 with 10kg plate single leg squat off a 20" box. Particularly tough first thing in the morning I think. Then 3x45" on 45" off weighted plank (press up position) + 10kg | ||
| Gingy | | ... | 12-04-2016 @ 07:35 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Last night after school: EMOM 8 Complex of PC + PC + PP + PJ (touch and go on all reps) 65 70 75 80 85 90 95 100 decent lifting for me this is! Home, nice to have enough weight in school nowadays! This morning: AMRAP 18 10 Press ups 200m run 10 KB swings 24kg 200m run 12 press ups 200m run 12 KB swings 24kg etc. Got the sets of 20 done and 13 extra press ups. Makes: 103 press up 90 kb swings at 24kg over 1.5 miles of running Not a bad lot of work for 18 minutes. | ||
| Gingy | | ... | 13-04-2016 @ 07:48 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Last night: Was meant to be at the gym but meetings ran late. Headed into the school sports hall and did my snatch work there! Snatch + Hang Snatch EMOM 70 1+1 80 1+1 90 1+1 95 1+1 PB missed this a couple of times last week 100 1 + F hang snatch 80 1+1 85 1+1 90 1 + F hang snatch 90 1+1 Then headed home and went for a chilled out run with the GF. We have a route and it took 13 minutes ish. This morning: Alternating EMOM 16 First 8 minutes were 4 rounds of 15 wall balls 5 PC @60 Second 8 minutes were 4 rounds of 20 wall balls 7 PC @60 Tough! | ||
| macroth | | ... | 13-04-2016 @ 08:48 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Well done on the Open. The standard is high, and getting higher. What do you feel is holding you back on the pistols? As a decent weightlifter I would have thought you had all the leg strength and flexibility needed. | ||
| Gingy | | ... | 13-04-2016 @ 13:03 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | macroth said:Well done on the Open. The standard is high, and getting higher. What do you feel is holding you back on the pistols? As a decent weightlifter I would have thought you had all the leg strength and flexibility needed. Cheers mate, hopefully I can improve faster than the pace does but only time will tell! I have a flat foot and, as a result, a very dysfunctional right hip. I really struggle to balance on that foot alone and it just takes a lot of concentration at the moment! I'll do something every week it will improve! Or I'll avoid it forever and always have the same problem.... | ||
| macroth | | ... | 13-04-2016 @ 13:16 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Gingy said: I'll do something every week it will improve! Or I'll avoid it forever and always have the same problem.... Lol, that hits a bit close to home.  | ||
| Gingy | | ... | 14-04-2016 @ 09:50 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Last night: Bar muscle ups: couple of warm ups then: EMOM 10 2 every minute When I'm fresh these pop really high now and I barely need to bend my arms. When I'm tired, however, I chicken wing the hell out of it! In part, I think this is because I have a very wide grip meaning that I can still get over by chicken winging even when I don't pull very high. Going to give a closer grip a shot so that I have to kip high to make sure I finish them. Back Squat up to 125 3 145 5,5,5,5 decent, legs were tired from morning wall balls. Plank on rings 45 on, 45 off 45 on, 45 off 30 on, 30 off 30 on found these very hard, something to work on! | ||
12345678910 ... ... 6970717273747576777879