Be 'beach ready' in 2 weeks.
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| gazhatton |  | ... | 24-07-2012 @ 19:08 |
 Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | sexymikehowarth said:Want to train together Thursday daytime Gaz? I've pm'd you mate | ||
| gazhatton | | ... | 24-07-2012 @ 19:09 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | vausie said:u shall do well on 5/3/1 Hope so matey! | ||
| gazhatton | | ... | 25-07-2012 @ 15:32 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Wed 25/07/12 DL 60x5 70x5 80x5 90x5 105x5 120x5 OHP Barx10 30x5 35x5 40x5 45x3 Pullups 3sets to failure felt stiff from monday and just easing back into it before i properly start a 531 cycle next week. | ||
| gazhatton | | ... | 01-08-2012 @ 10:50 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Tues 31.07.12 3 mins skipping & 3 mins on the heavy bag Bench 5/3/1 20x5 30x5 40x3 45x5 50x5 55x8 LOL Shoulder doesnt feel too bad so will see how it goes Close grip pressups 5 sets of 10 Wide grip pullups 5 sets of 5 Behind the neck tricep extension (french press?) 3 sets of 10 | ||
| gazhatton | | ... | 01-08-2012 @ 10:53 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Wed 01.08.12 Squat 5/3/1 35x5 45x5 55x3 65x5 75x5 85x5 SLDL 60x10 70x10 80x10 Weighted situps 3 sets of 15 | ||
| gazhatton | | ... | 06-08-2012 @ 06:26 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Fri 03.08.12 OHP 25x5 30x5 35x3 40x5 45x5 50x5 BTN Ppress 60x2 70x2 80xF CGB 40kg 3x10 Pushups & Chinups | ||
| gazhatton | | ... | 11-08-2012 @ 11:34 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Thursday 09.08.12 Ran 1.5 miles to gym Light snatches to warm up DL - 1st week 5/3/1 60x5 80x5 100x3 110x5 120x5 130x5 GM's Bar 3 sets of 10 25x10 30x10 Hanging leg raises 3 sets of 10 Ran 1.5 miles home Legs absolutley ****ed. | ||
| gazhatton | | ... | 14-08-2012 @ 12:12 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Tues 14.08.12 Bench 2nd week 531 Bar x 10 25x5 30x5 35x3 40x3 45x3 50x3 55x6 Will be interesting to see how this goes up and how my rotator cuff reacts OHP 5x10 light weights just getting my shoulders used to volume T bar rows 15x10 20x10 25x10 30x10 35x10 Close grip press ups 5x10 | ||
| gazhatton | | ... | 16-08-2012 @ 09:29 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Wed 15.08.12 Squats 531 cycle 1 week 2 Barx10 30x5 40x5 50x5 60x3 70x3 80x3 90x3 SLDL 60x10 70x10 80x10 Lunges & weighted situps | ||
| gazhatton | | ... | 19-08-2012 @ 19:16 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Sun 19.8.12 OHP 531 2nd week Bar x 10 25x5 30x5 35x5 40x3 45x3 50x3 CGBP 3x40 Pressups, chins & DB rows | ||
| gazhatton | | Return of the weightlifting worm | 13-09-2012 @ 09:38 |
Member 1839, 132 posts SQ 115, BP 0, DL 190305.0 kgs @ 80kgs UnEq | Olympic lifting has re-recommenced, couldnt stick with 531, cant bench for s**t and i wasnt squatting enough so felt like i was re-learning the movement every time. Plus I was only 15kgs of a BW snatch and 100kg C&J when my WL club moved from round the corner to a crossfit facility miles away. Now i've got another WL on my doorstep which i have access to 24/7 so it works around my shifts  1st 2 sessions back were to see where i was at so i could work out some % on this routine that was given by Trav a few months back Sunday Snatch Balance 3x5 Hang Snatch 3x3 80% C&J 3x2 80% Clean Pulls 3x3 100% Jerks 3x3 80% Back Squats 5x5 80% Tuesday Snatch Balance 3x5 Snatch 3x3 80% Snatch Pulls 3x3 100% Powerclean & Jerk 3x3 80% Front Squats 3x5 80% of best clean Thurs/Fri Max Day Max Snatch Max C&J Max Back Squat Old PB's were 65kg snatch & 85kg C&J Current "max's" are 40kg Snatch & 70kg C&J Goals are BW snatch (76kg) and 100kg C&J | ||