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Jamie's Log - get strong

JamieC		Jamie's Log - get strong	23-02-2011 @ 09:24
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.

JamieC		...	24-02-2011 @ 09:34
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.

JamieC		...	24-02-2011 @ 20:35
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!

JamieC		...	25-02-2011 @ 20:36
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.

Mckinnon		...	26-02-2011 @ 11:11
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?

JamieC		...	26-02-2011 @ 12:48
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.

JamieC		...	27-02-2011 @ 13:17
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.

JamieC		...	27-02-2011 @ 14:27
Member 2179, 68 posts SQ 180, BP 120, DL 245 545.0 kgs @ 85kgs UnEq	100kg Axle from last week:

JamieC		...	27-02-2011 @ 15:09
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

Burky		...	01-03-2011 @ 10:02
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!

andydanjosh		...	01-03-2011 @ 10:11
^^ 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

JamieC		...	01-03-2011 @ 21:06
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.

JamieC		...	02-03-2011 @ 20:45
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

JamieC		...	05-03-2011 @ 12:30
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

JamieC		...	05-03-2011 @ 12:34
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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