Author Topic: Rollin's journey towards less weakness!  (Read 18676 times)

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #30 on: January 09, 2012, 01:17:55 AM »
Mon 9/01

Bench PPP wk 9
20x5
60x5
60x5
102.5x1
115x1
127.5x1 pb (opps should be 125) :police:
127.5x1
107.5x5
107.5x5

Military Press
20x5
40x5
60x5
60x5
60x5
60x5
60x5

Dips
bwx10
+20x10
+20x10
+20x8
bwx14

Ab wheel rollout
10

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #31 on: January 11, 2012, 02:27:07 AM »
Weds 11/01

Squat
20x5
60x5
60x10
107.5x3
107.5x10
107.5x10
107.5x10
107.5x10
107.5x10

Bench
20x5
60x5
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #32 on: January 13, 2012, 08:32:12 PM »
Sat 14/01
Deadlift
60x5
100x5
140x3
172.5x1
195x1
212.5x1
217.5x1 pb
185x5 (all hook grip)
185x5 (wussed out)

Pendlay Rows
60x5
92.5x5
92.5x5
92.5x5
92.5x5
92.5x5

SLDL
102.5x18

kb swings
32kgx25

Towel chins
bwx6


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #33 on: January 17, 2012, 01:38:31 AM »
Tues 17/1

Squats PPP week 10
20x5
60x5
60x5
80x3
100x1
112.5x1
127.5x1
142.5x1
147.5x1 (prob should have bailed, ugly)
127.5x3
127.5x3
115x5
115x5
115x4

Chins
50reps total

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #34 on: January 19, 2012, 02:09:08 AM »
Thurs 19/01

Bench PPP week 10
20x5
60x5
60x5
80x4
102.5x1
115x1
127.5x1
132.5x1
115x3
115x3

Military Press
20x5
40x5
62.5x5
62.5x5
62.5x5
62.5x5
62.5x5

Dips
bwx10
+20x15
+20x12
+20x9
bwx12

Experimented with sweet potato for breaky this morning, been slow to recover from deads the last few weeks..

Decent session, felt very explosive, been irritable today though.


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #35 on: January 23, 2012, 01:52:50 AM »
Fri 20/01
Swim

Sat 21/01

Squat
20x5
60x10
60x5
100x3
110x10
110x10
110x10
110x9 (failed)
110x8 (not tight)

Bench
60x5
60x5
80x3
105x5
105x5
105x5
105x5
105x5

5 rounds
10 Bulgarian sandbag o/head spins (each way)
1 Bulgarian sandbag throw
10 situps

Mon 23 Jan

Deadlift PPP wk 10

60x5
100x5
140x3
172.5x1
195x1
217.5x1
225x1
195x3
195x2 (missed third)

Pendlay Rows
60x5
95x5
95x5
95x5
95x5
95x5

Not much left in the tank during & after the PPP pulls. :(

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #36 on: January 27, 2012, 02:24:56 AM »
Tues 24/01
Swim

Fri 27/01

Squat PPP Wk 11
20X5
60X5
60x5
80x3
112.5x1
132.5x1
142.5x1
150x1

http://www.youtube.com/watch?v=rgeFPJnIIMk

Knees are starting to give me grief, it's kind of expected... I have or had rough cartilage in the knees as a teen before picking up weights.
In ~16 years of training they healed up well, these days I notice more pain if I don't lift.

Chinups
50 total

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #37 on: January 29, 2012, 02:46:19 AM »
Sat 28/1
Swim beach

Sun 29/01

Bench PPP wk 11
20x5
60x5
60x5
80x3
102.5x1
117.5x1
127.5x1
135xF
135xF
...

Military Press
20x5
40x5
65x5
65x5
65x5
65x5
65x4

Dips
bwx10
+30x13
+30x10
+30x7
bwx15

Triangle Pushups
8
8
6


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #38 on: January 31, 2012, 01:40:05 AM »
Tues 31/01

Deadlift PPP wk 11
60x5
100x5
140x2
172.5x1
202.5x1
217.5x1
230x1

http://www.youtube.com/watch?v=WQVHkqlI4bk

Pendlay Rows
60x5
95x5
95x5
95x5
95x5
95x5

kb swings
32kgx30

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #39 on: February 06, 2012, 02:08:43 AM »
Mon 6/2

15min PR Zone
Squat 105kg 5,5,5,5,5,5/30reps
Chins +10kg 5,5,5,5,5,5/30reps

15min PR Zone
Pendlay Rows 85kg 5,5,5,5,5,5,5,5/40reps
Bench Press 95kg 5,5,5,5,4,4,4,3/35reps

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #40 on: February 09, 2012, 02:37:20 AM »
Thurs 9/02

15min PR Zone
Squat 110kg 5,5,5,5,5/25reps
Chin ups +15kg 5,5,5,5,4/24reps

Squats feeling great but slow walkout eating up too much time.

15min PR Zone
Pendlay Rows 92.5kg 5,5,4,4,4,4,3,3,3,2/37reps
Bench Press 97.5kg 5,5,5,5,4,4,3,2,2,2/37reps

kb swings
32kgx25x2

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #41 on: February 10, 2012, 07:00:30 PM »
Sat 11/2

Sled intervals
warmups (farked already)
100kg ~18 sec 40mx2

Beer keg clean & press 20kg (pointless-light ala xfit shit)
Half arsed 19reps in 1 min

Spewed in corner of kids fenced in playground a little girl was mortified.

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #42 on: February 13, 2012, 02:47:42 AM »
Mon 13/2

15min PR Zone
Squat 115kg 5,5,5,5,4,4,2/30reps
Chinups +17.5kg 5,5,5,4,3,3,2/27reps

15min PR Zone
Pendlay Rows 95kg 5,5,5,4,4,3,3,2/31reps
Bench Press 100kg 5,5,5,5,4,4,3,2/33reps

Military Press
20x5
40x3
60x3
70x3
75x2

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #43 on: February 17, 2012, 08:19:53 PM »
Thurs 16/2
Swim

Sat 18/2
Entered a Crossfit 3 lift comp..
Um really viewed this as a convenient opportunity to go for some PB's wasn't thinking about winning it, weighed in at 85kg could not be bothered taking off shoes etc... but first prize was a $400 barbell, very happy to take it much better then what I got.

Weird rules!
Squat (2 attempts)
135x1
155xf
155xf 1 minute rest.

Overhead Press (2 attempts)
75x1
82.5xf
82.5xf 1 minute rest.

Deadlift (3 attempts)
210x1
235x1 PB (ugly)
Pass



« Last Edit: February 17, 2012, 09:38:07 PM by Rollin »

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #44 on: February 19, 2012, 03:12:44 PM »
Pulled up very similar to suffering from a massive hangover, headache, uncoordinated, even the sick feeling in the stomach at the thought of food which doesn't help recovery.

Drank a litre of milk at the comp something I sometimes tend to do when out on the piss, coincidence or not? :-\