Author Topic: J's workout journal (Read 10550 times)

jman · « **Reply #90 on:** May 20, 2010, 10:24:16 AM »

Thursday

1. Squats

1 x 5 \ bar
1 x 3 \ 60kg
20 min PR Zone @ 112.5 kg
6 x 2 = 12 Reps total

Workout stopped after 10 minutes, my left elbow and shoulder were not happy. Elbow is still a little sore now. I'm defiantly feeling i've moved in to the overtrained feeling rubbish zone. on top of left shoulder / elbow body is feeling generally run down. so the plan is rest until monday then cut PR zones down to 10 minutes and see how things go

jman · « **Reply #91 on:** May 24, 2010, 11:33:54 AM »

Monday

1. Clean and Press
1 x 3 \ bar
1 x 3 \ 30kg

10min PR Zone @ 60kg (132 lbs)
6 x 3 , 2 = 20 reps total

Density: 120 kg / minute

2A. Dips
10min PR Zone

4, 5, 5, 3 = 17 reps total

supersetted with

2B. Hammer Grip Pullups

4, 4, 4, 2 = 14 reps total

The shorter PR zones felt really good, felt able to push really hard without having the burnt out feeling of the longer sessions

jman · « **Reply #92 on:** May 30, 2010, 12:19:35 PM »

Saturday

Missed training at the week of the week due to some work stuff

Clean and Push Press

Triples (warm up): bar, 30 kg, 40 kg

singles: 60kg, 65kg, 70 kg (154 lbs)

Triples: 52.5 kg, 52.5 kg
Doubles: 60 kg, 60 kg, 60 kg

Squats

Triples (warm up): bar, 50 kg, 70 kg

Singles: 110 kg, 120 kg, 130 kg (286 lbs)

Triples: 112.5 kg, 112.5 kg
Doubles: 120 kg, 120 kg, 120 kg

Rack Deadlift

Singles (warm up): bar, 50 kg, 80 kg

Singles: 140 kg, 150 kg, 165 kg (363 lbs)

Triples: 147.5 kg
Doubles: 155 kg

Enjoyed moving some bigger weights. Tomorrow it's an EDT type session

Wlfdg · « **Reply #93 on:** May 30, 2010, 01:17:37 PM »

Nice work on the rack pulls!

jman · « **Reply #94 on:** May 31, 2010, 08:52:11 AM »

Quote from: Wlfdg on May 30, 2010, 01:17:37 PM

Nice work on the rack pulls!

Thanks, actually matched my PR for a full deadlift, and given i haven't deadlifted in a while i'm pretty happy

jman · « **Reply #95 on:** May 31, 2010, 08:55:41 AM »

Monday

Bench Press
2 x 5 \ bar
1 x 1 \ 50 kg
10 mins PR Zone @ 60 kg (132 lbs)
8 x 3

Push Press
2 x 5 \ bar
10 mins PR Zone @ 45 kg (99 lbs)
9 x 3

Pull ups

10 mins PR Zone
12 x 1

Great workout. Was supposed to be incline press last, but i felt i'd done enough pushing work, so switch it for pull ups. Everything was focused on an explosive concentric phase.

jman · « **Reply #96 on:** June 14, 2010, 12:37:09 PM »

After the passing of a friend and a related trip overseas to provide support to my best friend i am back home, back to paleo eating and hitting the gym tomorrow.

Maybe the workout will help with the jet lag

Wlfdg · « **Reply #97 on:** June 14, 2010, 08:44:46 PM »

Sorry about your friend.

jman · « **Reply #98 on:** June 17, 2010, 11:35:01 AM »

Quote from: Wlfdg on June 14, 2010, 08:44:46 PM

Sorry about your friend.

Thanks man

jman · « **Reply #99 on:** June 17, 2010, 11:37:54 AM »

Tuesday

Light gym session, mostly cleans

Thursday

Clean
1 x 3 \ bar, 30 kg, 40 kg
10 min PR Zone @ 50 kg (110 lbs)
8 x 4

Deadlift
1 x 2 \ 50 kg, 80 kg
10 min PR Zone @ 100 kg (220 lbs)
8 x 2

Horizontal Chins
not sure if that's the right name

10 min PR Zone
10 x 4

Good session, great to move some weight again

jman · « **Reply #100 on:** June 21, 2010, 10:53:34 AM »

Monday

Sort of time today so a little cut down

Clean and Push Press

Triples (warm up): bar, 30 kg, 40 kg

singles: 65kg, 70 kg, 72.5kg (160 lbs)

Triples: 55 kg, 55 kg
Doubles: 62.5 kg, 62.5 kg, 62.5 kg

Had more to spare on these

Squats

Triples (warm up): bar, 50 kg, 70 kg

Singles: 120 kg, 130 kg, 132.5 kg (292 lbs)

Triples: 115 kg, 115 kg

Had to call it a day there due to time pressures. Not overly impressed with squat strength, used to be able to do 140kg+ for a triple, although that was with a belt and knee wraps which have both now been drop. Sure it'll come back

jman · « **Reply #101 on:** June 24, 2010, 10:54:52 PM »

Tuesday

Bench Press
2 x 5 \ bar
1 x 1 \ 50 kg
10 mins PR Zone @ 62.5 kg
9 x 3

Push Press
2 x 5 \ bar
10 mins PR Zone @ 47.5 kg
10 x 3

Pull ups

10 mins PR Zone
8 x 2

jman · « **Reply #102 on:** June 24, 2010, 10:59:46 PM »

Thursday

Bench Press
1 x 3 \ bar
1 x 3 \ 40 kg
1 x 3 \ 60 kg

Singles: 90 kg, 100 kg, 105 kg

Triples: 87.5 kg, 87.5 kg

Doubles: 95 kg, 95 kg

Bench strength is way down, the 105 kg single was HARD and way below my previous best

Military Press

Triples (warmup): bar, 30 kg, 40 kg
Singles: 55 kg, 62.5 kg, 65 kg (failed)

Triples: 50 kg, 50 kg
Doubles: 52.5 kg, 52.5 kg

Pullups

3 x 1 \ Body weight

Singles: BW + 10 kg, BW + 15 kg, BW + 20 kg

Enjoyed those, and could do more than i expected

jman · « **Reply #103 on:** June 29, 2010, 11:43:06 PM »

Tuesday

Clean and Push Press

Triples (warm up): bar, 30 kg, 40 kg

singles: 70 kg, 75 kg, 77.5 kg (170 lbs)

Triples: 60 kg, 60 kg
Doubles: 67.5 kg, 67.5 kg, 67.5 kg

Squats

Triples (warm up): bar, 50 kg, 70 kg

Singles: 3 x 130 kg (286 lbs)

Triples: 112.5 kg, 112.5 kg

Rack Deadlift

Singles (warm up): bar, 50 kg, 80 kg

Singles: 3 x 165 kg (363 lbs)

Triples: 147.5 kg
Doubles: 155 kg

Am i feeling that this morning

Also did my Iaido class in the evening for the first time in about 4 weeks... my upper body is so tight it make some things difficult

jman · « **Reply #104 on:** July 01, 2010, 11:42:16 AM »

Thursday

Bench Press
1 x 3 \ bar
1 x 3 \ 40 kg
1 x 3 \ 60 kg

Singles: 100 kg x 3

Triples: 82.5 kg, 82.5 kg

Doubles: 90 kg, 90 kg

Military Press

Triples (warmup): bar, 30 kg, 40 kg
Singles: 60kg x 3
Triples: 42.5 kg, 42.5 kg
Doubles: 50 kg, 50 kg

Pullups

3 x 1 \ Body weight

Singles: BW + 20 kg x 3

Triple: BW

Double: BW + 10 kg

Changed pre-workout nutrition for this workout, lots of fruit. Was also first early morning workout in a while, felt good.

« **Reply #104 on:** July 01, 2010, 11:42:16 AM »

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