Ermm here goes

25.6.13

Bit of a mix up today so only had 40 minutes to train

Deadlift
20xafew
40x8
60x6
100x3
140 2x1
180x1
Straps on
180x1
Belt on
220x1
260x5 (all clean, lockout definitely improving, mate got a video so I'll post it when he puts it up)
280x1 (this felt good, PB for no hitching)

Done, I might train shoulders at another gym tonight.

https://www.facebook.com/photo.php?v=10151416907686580&set=vb.6...

260 x5 hopefully the link works

Excellent

OOft! that's the strong lifting there. Well done

Cheers men

Narrow back

According to gareths strength I need to watch my narrow back

26.6.13

Went to my old gym today.

Warmed up abit

Strict press
20xlots
40x10
60x5
80x5
Stopped here cos I was very close to taking the light off the ceiling!

One arm dumbbell strict
20 x6 each arm
30x5 each arm
35x5 each arm
45x1 each arm
50x1 each arm
55x1 each arm
Push press from now
60x1 each arm
70xfail left arm
70x1 right arm
70x1 left arm (PB for left arm)

Bent over rows
20xlots
60x15
100x10
Belt on
140 3x10

Pull ups
Bw 5x5 (rows knackered me so just did short rest periods)

Dumbbell curlzzzzzzzz
10's x15
20's x12
30's x10
41's x10 (gainz)

Seated dumbbell curlzzzzz
14's 3x15, 1x15 drop 7's x20 (so much pump)

Done, weightlifting later.

26.6.13

session 2

shoulders and wrists were playing up abit but then got sorted

snatch bar xlots
40xafew
hang snatch
50 5x5 (decent)

power cleans
50xafew
65xafew
100 5x5 (lacking hip drive, but they can be fixed)

push press
50xafew
70xafew
102 5x5 (easy enough)

snatch grip deadlift (this is a new one)
70xafew
110x3
140 3x5 (hard work, touch n go)

pendlay rows
140x5
110 2x5

done, pretty dead!

27.6.13

Bench press
20xalot
40x10
60x8,8,6
80x3
100 2x3
120x3
140x1
150x1
160x1 (slow)
145x3
135x5
Flat back stopped just off chest
112 2x10, 1x7

Close grip incline paused
60x6
80x5
90x5
100x5
110x3 fail 4th

Flat bench dumbbell
22'sx12
30'sx10
40's 2x10

Done, pressing was down, don't know if im getting weaker or if I'm just tired and will be better after a rest, I'll find out at the comp!

Looking at your strict from a couple of sessions back. Bloody impressive!

Here's hoping you were just tired today. Food, rest, onwards and upwards!

Cheers mate, I'm gonna have next week off and hopefully get to the juniors feeling awesome!

I'm sure you'll do awesome!

27.6.13

warmed up with running and stuff

log
65x5
85x3 (strict)
105 x2 (strict, push)
125x2 (strict, push)
135xfail (yeah my triceps are f**ked)

axle
loads of technique work with power cleans, one jerk aswell.

done, I need a rest

Warmed up and stretched

Skwatts
20xalot
40x8
60x6
80x3
100x3
120x3
140x3
160x2
180x1 (fairly quick)
200x1
210 3x3 (these were hard, some kind of PB though)

Pause squats (lower than last week, got a nice knees pushing into lungs feeling at the bottom 3 count)
100x3
140x3
180x3
210xfail (close!)

Lunges (first time doing these with a bar)
20xafew
40x3 each leg
60x3
80x3
100x2 then I nearly fell sideways so left it there

Front squats
60x6
80x5
100x5
120x5
140x5
160x1

I'm scared to admit the next thing...
Sumo deadlifts
60x8
80x5
100x5
120x3
140x3
160x3 (there were some crossfitters doing random s**t so they inspired me to do a wod)
Pull ups x3, burpees x3, sumo deadlift 180x3 (pull ups and burpees were easy, deadlift was quite hard)
Straps on
200x3 (way harder than conventional! +200kg PB)

Was gonna finish there but I thought I'd do some rowing
1000m 3:45 (pretty fun, I should be able to get to 3:30 pretty soon)

Done, day off tomorrow to watch europe's.