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

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GingyIcon...15-04-2016 @ 07:57 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Ended up having yesterday totally off, in part because the sports hall in school was busy...

This morning:
9k C2 row
done as 500m off, 500m on.
the "on" was 1:48-1:49 pace r18
the "off" was really slow.

Hard, gruelling slog.
GingyIcon...17-04-2016 @ 16:25 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Friday night... Bit of a waste, was run down big time

Accumulated some CTB, prob 60 in 7 sets?

PCJ + PCJ EMOM
up to 110 1+1 bad shoulder put me off so called it there.

Front squat up to 120 shoulder wrecked. Stopped.

Rowed yesterday morning, was awful, seems to be aggravating my shoulder OTW.

This morning
Muscle up rings
5 sets of 3 good reps

Snatch
Up to 90
97 f
97
102 f
102

CJ
Up to 110
124 f
124

Total 226

Dips 4x5 +20kg

Pull ups 4x5 +20kg

WOD
50 dubs
20 dreads @100kg
20 box jumps
20 KB swings 24kg
20 toes to bar
20 swings
20 bj
20 deads
50 dubs

Took it easy and did 7:48 ish
GingyIcon...20-04-2016 @ 07:44 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Still ill.

Had to have a rest day Monday and slept in Tuesday morning.

Did nip in last night just for a strength sesh in the school sports hall.

Every 90 seconds
Snatch + 2xOHS
60 1+2
70 1+2
80 1+2
90 1+2
100 1+2 (felt surprisingly easy....)
107.5 F
107.5 1 Most I've snatched since 2014. Probably a full 2 years. Peach.

Strict HSPU
6,6,6,6,6

Supersetted with Pistols
5,5,5,5,5 alternating leg each time.

Don't really know why yesterday felt so good but it did!

This morning, slightly full of cold and with only about 15 mins in total to train I just did some stretching and mobility work. Off to the gym later for muscle ups, back squats and other lovely things.
GingyIcon...20-04-2016 @ 22:19 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Tonight

Felt pants with anything gymnasty, think the strict HSPU took a toll yesterday tbh

Some muscle up singles, felt pants

Back squat
Up to 120
140
150 5,5,5 good for me.

Squats made the trip worth it!
GingyIcon...22-04-2016 @ 07:39 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Yesterday morning:

9 min AMRAP
15 kb swings
10 burpees
5 PC @ 60kg

5 full rounds

Evening
1.5 mile run (ish)
10:09 Felt strong, can deffo break 10.

This morning
C2
10 min 1:48.7 r20
5 min rest
5 min 1:49.9 r20

should have been 2x10 mins but I fannied out today. Oh well, still building volume back up after being ill.
GingyIcon...25-04-2016 @ 09:34 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Saturday I rested.

Sunday Morning

Ring Muscle up
4,4,4,3,4 (much tighter on the last set, stopped thrashing my legs around so much)

Snatch
up to 80
90
100
106 F nah not today. Going dizzy after every rep for some reason?

Clean and Jerk
Up to 100
110 Felt very strong but scap/rhomboid is sore as hell
120 clean but no jerk. Had to put it down because my back was too sore
130 Failed clean, too sore Unhappy

Dips
up to +10kg 3
+25kg 5,5,5 felt strong

Pull ups strict
up to +10kg 3
+25kg 5,5,5 right on the limit. These are probably PB sets for little old me.

AMRAP 6
15 T2B
10 thruster 50kg
3 rounds and 15 T2B

2 min rest

AMRAP 6
15 Bar over burpees
10 Deadlift 100kg
3 rounds and 3 reps. Burpees suck.

Spent some time coaching the GF how to snatch. She did several full snatches with a 15kg bar and then finished with 25 x 5 and 35 x 3 back squats Happy
GingyIcon...25-04-2016 @ 09:36 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

AMRAP 20
20 wall balls 9kg to 10 ft.
20 Mountain Climbers (so simple but these kill me)
200m run

9 rounds and 9 wall balls. Bit of a sweat fest! The running was mostly just trying not to keel over.
GingyIcon...26-04-2016 @ 17:02 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning

AMRAP 16
Ascending ladder
6 box jumps
4 deads @50
2 STOH @50

8 box jumps
6 deads
4 STOH
.
.
.
add 2 every round

got through the round of 20/18/16 unbroken on STOH (which were surprisingly lung intensive) and 11 box jumps.

Good slog again.
GingyIcon...27-04-2016 @ 07:37 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
After work yesterday

Snatch + 2 xOHS
up to 80 1 + 2
90 1 + 2
102.5 FFF
102.5 1 + 2 PB (was very very close every time)

Strict HSPU
7,7

Supersetted with
Pistol
6,6

was going to do 5 sets of each but got kicked out of the gym!
GingyIcon...27-04-2016 @ 07:39 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning

5 rounds of
min 1: 15 power snatch @40kg
min 2: 12 Bar facing Burpees
min 3: rest

bloody tough.
Did the snatch as 10/5,10/5,10/5,15,11/4
burpees were strong form throughout
GingyIcon...28-04-2016 @ 09:34 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Last night meetings kept me late so went to sports hall to finish off yesterdays work:

Stict HSPU
7,7,7

Pistols
BAd hips stopped me Unhappy

Weighted Plank
20kg 45s,45s

30 press ups, chest to floor. Tough on fried Core and shoulders.
GingyIcon...28-04-2016 @ 09:37 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

6x30s on 30s off on the rower
1) avg. pace 1:29.2 r34
2) 1:29.2 r34
3) 1:29.2 r34
4) 1:29.2 r34
5) 1:29.2 r34
6) 1:26.2 r36

Total metres 1014

TBH I know full well that I can go faster than this. The session is meant to be this but go FLAT OUT on all reps. Having done this many times in my life, I'm now basically afraid of the session.

This was a good start and I'll build up when I do it.

Actual focus for now is more UT1 for rowing but I just felt like something short and sharp this morning.
macrothIcon...28-04-2016 @ 10:29 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
That fast last shows you had some left in the tank. But nothing wrong with controlled intensity.

Do you plan on doing any online qualifiers? There are a couple that are under way or will start soon in this part of the world.

http://frenchthrowdown.com/

http://www.halterofit-throwdown.fr/ (this one has weight classes)
GingyIcon...29-04-2016 @ 13:59 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Nah, giving the online quals a break for a while.

Want to see if I can really improve for a few months and then enter them with a new outlook.

Bloody tough at the moment to keep everything going strong...

Case in point... last night

Bar muscle ups
awful.
Could barely hit singles. Should be knocking out sets of 4. Something very wrong here but I can't work it out!

Back Squats
up to 120 3
140 1
155 5,5 decent. Certainly the best multiple sets I can remember doing. Onto 160 for 5 next week. Quite like this little program.
GingyIcon...03-05-2016 @ 12:53 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Bit flat on the old training since Thursday last week. Done tons, none of it great tbh but it's all money in the bank!

Snatched 100 on Sunday again with no misses which reinforces that it's a minimum weight. I felt terrible! Have difficulty maxing out on Sunday for some reason so will need to change the plan slightly.

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