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

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Gingy		...	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.
Gingy		...	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
Gingy		...	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.
Gingy		...	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!
Gingy		...	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.
Gingy		...	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 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
Gingy		...	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.
Gingy		...	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.
Gingy		...	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!
Gingy		...	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
Gingy		...	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 Weighted Plank 20kg 45s,45s 30 press ups, chest to floor. Tough on fried Core and shoulders.
Gingy		...	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.
macroth		...	28-04-2016 @ 10:29
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)
Gingy		...	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.
Gingy		...	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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