Weakman training log
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| macroth |  | ... | 20-07-2012 @ 14:38 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | You know you guys are my favourite outside eye, it's just that I usually do my stuff in a corner while the Cross**tters are flailing around, so it's not easy to find a spot for both me and a camera. | ||
| macroth | | ... | 23-07-2012 @ 15:04 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | PB Monday (On secondary lifts, while waiting for some 20kg iron plates to arrive later this week so I can challenge my deadlift PB.) Front squat 140x1 150x1 PB 160xlol 155xdumped Strict press 60x1 70x1 80x1 PB 85xfailure 82.5xnope 82.5x1 PB A bit of wishful thinking here and there, but some PB's in the pocket. Pre-emptive retort: Yes, that is in fact a pressing PB. c**ts.  | ||
| macroth | | ... | 25-07-2012 @ 16:51 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Still no plates. I might just do squat + bench on Friday and wait till next week to test the DL. In the meantime, some dicking around: HSPU practice Snatch grip dl's, triples up to 100kg, nothing too heavy, focusing on technique. Workout: 12 minute AMRAP of 10 hang clean high pulls (40kg) 10 push-press (40kg) 10 box jumps (32" or thereabouts) 5 rounds + 9 high-pulls. No rush, moderate pace, tidy jumps with a light landing. | ||
| macroth | | ... | 26-07-2012 @ 14:28 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 6k erg today, 21:46.6, 1:50-52/500m ish until 2k to go, then 1:45-1:47/500m and 1:40 over the last 500m. Brutal in my current state of fitness. 1 minute off my best time.  | ||
| JohnGym | | ... | 26-07-2012 @ 14:36 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | macroth said:6k erg today, 21:46.6, 1:50-52/500m ish until 2k to go, then 1:45-1:47/500m and 1:40 over the last 500m. Brutal in my current state of fitness. 1 minute off my best time. Still a decent row mate. Its great that you have the discipline to combine the two sports. I can't be arsed to row. | ||
| macroth | | ... | 26-07-2012 @ 14:50 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks John. I'm not disappointed by the time, it just shows how much work needs to be done by this winter. I don't combine lifting and erging so much as do them in succession, one in the summer and the other in the winter. But even when I'm in full-on erging mode I can't bring myself to pull on that bloody chain for more than an hour straight! | ||
| JohnGym | | ... | 26-07-2012 @ 14:52 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Its funny when I think back. I used to do 15k every single day at 20spm. f**k that s**t. ha. Are you an OTW rower too? | ||
| macroth | | ... | 26-07-2012 @ 15:17 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | JohnGym said: f**k that s**t. ha. My thoughts exactly. 20k sessions, all that crap, I find it so mind-numbing now. Are you an OTW rower too? For a handful of years, 10 years ago. Never could sort out the balance, not to mention the finer aspects of rowing technique, so I was a bit s**te at it. Ergs don't float, and so on. | ||
| Boar | | ... | 27-07-2012 @ 21:49 |
 Nothing left in the tank. Member 5, 25564 posts Administrator | nice PB monday and splendid rowing !! my level of rowing : 20 minutes for 5k !! BUT im fancying a bit of a return over the winterton ! | ||
| macroth | | ... | 27-07-2012 @ 21:50 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Meh peebees today. Was hoping for a bit more. Squat 160x1 180x1 190xF (hit the safety on the left) 190x (+8kg) Positives: the bar came down and went back up; it's a PB and 2xBW. Negatives: barely made depth; not pretty; it's not 200kg. Bench press (regular grip) 110x1 120x1 (+5kg) Positives: the bar came down and went back up; it's a PB. Negatives: can't seem to stay tight; it's only 120kg. | ||
| JohnGym | | ... | 28-07-2012 @ 12:43 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | I think you should be pleased. Good PB's. You will prob beat both of them next week too. Keep moving forward. | ||
| macroth | | ... | 30-07-2012 @ 13:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks John. Unfortunately that may be the most forward movement I'll be getting for a while. Emphasis is switching back to endurance and indoor rowing for the next several months. Still, I'm happy with my progress over just a few months and will try to stretch that out next year. Today: * handstand and handstand push-up practice * press: worked up to 65x3 and 75x1 (80xF, bo***cks) * For time: 12 deadlifts (100kg) 8 power cleans (50kg) 6 push-presses (30kg) (using one bar, strip weights as you go) 1 min rest 24 box jumps (24") 16 double-unders 12 lunges ea. leg Total time: 3:51 Short and sweet, almost too short. | ||
| macroth | | ... | 31-07-2012 @ 13:58 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | PB Tuesdays, deadlift edition The last of the 4 f**king 20kg plates I ordered finally came in yesterday (first 3 on Friday, wtf?), thus enabling the holding of today's single lift PB session. 220x1 250x1 (P and B sandwich, +10kg compared to mid-May), 270x0, as in 0 centimetres off the ground.  So that's it for my strength progression in 2012. +30/+10/+45 compared to my historical stats, so decent progress. I'll try not to ungain my gains too much whilst I erg and kip my way to fitness, and then I'll start a new round of 5/3/1 sometime in early spring, with some tweaks. | ||
| deleted2_20210523 | | ... | 31-07-2012 @ 14:15 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 31-07-2012 @ 15:01 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks Nick. I'll still be lifting twice a week at least, and I may scale "up" some of the CrossFit workouts to make them heavier. I'll also do a bit of strongman stuff at my folk's place once in a while, now that I have some sandbags, an axle and FW handles. So nothing structured, but hopefully it will be enough in terms of maintenance work. The lay-off, so to speak, will last until mid-Feb at the latest. I think the relatively high volume of assistance work made the difference compared to what I did in the past. Next time, however, I'll start higher (to avoid all those 10+ rep sets on the main lifts) and/or add in some heavy singles/doubles/triples more frequently. Especially on the bench and squat, I need more experience with the heavier weights. 10x140 just doesn't prepare you for a 200kg squat. | ||
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