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Jamie's Log - get strong

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JamieCIconJamie's Log - get strong23-02-2011 @ 09:24 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Post Edited: 19.03.2011 @ 14:05 PM by JamieC
Decided to start a log on here since my focus has changed from Crossfit to Strongman/getting stronger generally. Strength has taken a knock over the last few months; I set some good PBs last summer but thanks to work and not training properly, have droppped down a fair bit. So the plan is to train hard and start shifting some proper weight by the end of the year.

Current stats (goals):
BW 85
DL 245 (255+)
Sq 180 (200)
FS 160 (180)
Press 82.5 (87.5)
PP 105 (115)
Bench 115 (135)


22/2/11

DL: 70x5x2, 120x5, 150x5, 170x2, 190, 205, 215, 220, 225miss

DL from 4" deficit: 170x5x2, 180x3

Weak as piss, frustrating. Low back felt sore on these and was not staying tight. Deficits felt better, am going to incorporate these regularly on Mark C's advice.
JamieCIcon...24-02-2011 @ 09:34 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Post Edited: 27.02.2011 @ 14:24 PM by JamieC
23.2.11

Axle C+J: 45x3, 55x3, 65x3, 75, 80, 85, 90miss, 90, 95, 100

Axle PP: 45x5, 55x5, 65x5, 75x5, 80x5, 85x5, 90x3

12" Log One-Motions: 62x5, 67x5, 72x5, 77x5, 85

Hammerstrength Row: 80kg 3x10


Good sesh with Steve Burke. Axle cleans weren't as smooth as last time, but equalled my pb. Pleased with push press and one-motions, these are improving rapidly.

JamieCIcon...24-02-2011 @ 20:35 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Back squat: 60x10, 90x5, 110x5, 130x2, 140, 150, 160, 165, 170, 175miss

Prowler push: 160kg 70 yards x 2

Abs:
Footwheel thing x lots
Rollouts 2x10
Toes-to-bar: 10

Strength has taken such a hit since the summer, have made no progress whatsoever. Hope to smash some PBs soon, rather than not getting close to them!
JamieCIcon...25-02-2011 @ 20:36 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Post Edited: 28.02.2011 @ 17:13 PM by JamieC
1" Deficits: 70x5x2, 120x6, 160x5, 180x2, 200, 210, 220, 225 PB

22" DLs (above knee): 160x3, 200x3, 230x3, 250, 270, 280, 290, 300

A much better session, set hips higher for DL pull and felt much better.



MckinnonIcon...26-02-2011 @ 11:11 
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Member 1870, 142 posts
SQ 190, BP 147.5, DL 220
557.5 kgs @ 83kgs UnEq
JamieC said:2" Deficits: 70x5x2, 120x6, 160x5, 180x2, 200, 210, 220, 225 PB

22" DLs (above knee): 160x3, 200x3, 230x3, 250, 270, 280, 290, 300

A much better session, set hips higher for DL pull and felt much better.


Good work out there bud. Do u like doing the wheel for ur abbs? U not try
Cabel crunches or weighted sit ups? I found I got more strength in my
Abbs doing them but haven't tryed the wheel would that help my if I was to try?
JamieCIcon...26-02-2011 @ 12:48 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
I've only tried the wheel thing once - my abs were pretty sore the next day though so it seems to work. To be honest I have never done much for abs, tend to do planks and toes-to-bar but often don't bother, so I'm trying to do more. I have tried cable crunches before and they are good, so will be doing more of them.


26.2.11

Bench: 60x5x2, 70x5, 80x3, 90, 100, 105 stopped as no spotter

Handstand Pressups: 3x10

Pullups: 3x10

Dips: 5x10

Band Pullaparts: 20

I suck at Bench. 105 was easy, 115 is my PB but there was noone around so didn't fancy getting pinned.
JamieCIcon...27-02-2011 @ 13:17 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Post Edited: 05.03.2011 @ 12:31 PM by JamieC
Deadstop Safety Bar Squats

43": 70x5, 90x5, 110x5, 130x3, 140, 150, 160, 170, 175, 180miss, 180

45": 170, 180, 190

47": 190, 2000

49": 200, 210, 220, 230

Decline situps: 20, +10kg 2x10, 10

Trying to work sticking point on squats, which is just around/above parallel. Amazing the difference in weight lifted for just 1 or 2" higher.
JamieCIcon...27-02-2011 @ 14:27 
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Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
100kg Axle from last week:


JamieCIcon...27-02-2011 @ 15:09 
Avatar
Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Post Edited: 27.02.2011 @ 22:03 PM by JamieC
DL from above knee

BurkyIcon...01-03-2011 @ 10:02 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Great to see you posting here J. Hope to see you down the OSG more!
andydanjoshIcon...01-03-2011 @ 10:11 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
nice sessions mate

Happy
JamieCIcon...01-03-2011 @ 21:06 
Avatar
Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
Thanks guys!


1.3.11

Power Snatch: 40x5x2, 60x5, 70x3, 80x3, 85x2, 90

2" Deficits: 60x5, 120x5, 160x3, 180, 200, 210, 220, 230 PB

GHRs (setting 10): 2x5

Reverse Crunches: 3x15

Chinups: 18

Low back was super tight on power snatches, but settled down on DLs for some reason. Well pleased with 230 from 2", DLs seem to be improving. Cheeky hitch but never mind.

JamieCIcon...02-03-2011 @ 20:45 
Avatar
Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
2.3.11

Bar Dips: warm up then singles at 32, 40, 44, 48, 52, 56, 60

Ring Muscleups: 2x5

DB Row: 30kg 3x20

DB Y: 7.5kg 2x10

Pressups: 40
JamieCIcon...05-03-2011 @ 12:30 
Avatar
Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
3.3.11

Deadstop SB squats:
40": 70x5, 110x5, 130x3, 150x2, 160, 170, 160

36": 70x5, 110x3, 130, 140, 150, 160

Axle DL (double overhand): 115x5, 135x3, 155miss x 2, 115x5, 115x3

Decline crunches: 2x20

Fat bar curls: 50x10
JamieCIcon...05-03-2011 @ 12:34 
Avatar
Member 2179, 68 posts
SQ 180, BP 120, DL 245
545.0 kgs @ 85kgs UnEq
5.3.11

AMRAP 20 mins:
4 Burpees
8 Overhead Squat 40kg
12 Toes-to-bar

10 rounds + 4 burpees

Did this crossfit workout as part of a charity fundraiser for St John's Hospice, where one of our crew's dad recently passed away.

http://www.facebook.com/#!/event.php?eid=187547234608970

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