xCx - Oly Weightlifting log

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mikkei
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Re: xCx - Strength training and GPP log

#106 Postby mikkei » Thu Oct 29, 2009 5:47 pm

Way to grill that douche! I'm following your log from now on. Keep rocking it!

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xCx
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Re: xCx - Strength training and GPP log

#107 Postby xCx » Sun Nov 01, 2009 1:34 pm

mikkei wrote:Way to grill that douche! I'm following your log from now on. Keep rocking it!


Haha, thanks Mikkei :)

Friday 30/10-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90
3x5 110kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@83kg

Deadlift
Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg
1x5 155kg

Snatch high pulls
3x5 72,5kg

--------------------------------

Sunday 01/11-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90
3x5 112,5kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 74kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 85kg (It feels like my form has gone down the drain lately, so next time I'm gonna deload and work on my technique)
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#108 Postby xCx » Wed Nov 04, 2009 2:28 pm

Wednesdag 30/11-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90
3x5 112kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@83kg

Deadlift
Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg
1x5 158kg (Lately I've been experiencing some minor discomfort at my lower right rib, nothing major really, but today while doing my DL warm up sets it got alot more noticable. It pissed me off somewhat because my DLs were really fast and explosive, so I just thought to myself "If Dough Young could DL 335kg with three broken ribs, I can DL a meager 158kg with a bit of discomfort". I powered through it and it really wasn't that bad, but let's see if I get punished for it tomorrow :wink:)

Kettlebell swings
3x10 32kg (My gym just got a brand new set of kettlebells, so I gave em swing :) It really was a lot of fun)
Last edited by xCx on Sun Nov 08, 2009 3:16 pm, edited 1 time in total.
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#109 Postby xCx » Sun Nov 08, 2009 3:16 pm

Sunday 08/11-09

High bar squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100
3x5 120kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 74kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 75kg

Kettlebell swings
3x10 32kg
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#110 Postby xCx » Tue Nov 10, 2009 12:23 pm

Tuesday 10/11-09

Oly squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 120kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@84kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 160kg

Kettlebell swings
3x10 32kg
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#111 Postby xCx » Thu Nov 12, 2009 2:22 pm

Thursday 12/11-09

Oly squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100
3x5 120kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 70kg (Deloaded as form was starting to suffer...)

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 75kg

Kettlebell swings
3x10 32kg
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#112 Postby xCx » Sun Nov 15, 2009 10:06 am

I've decided taking up doing GPP on some of my off days again.

Sunday 15/11-09

Complex B
The complex is done in sets of 3@40kg with 120 seconds of rest between complexes

Power Clean – 6 reps
Push Press – 6 reps
Front Squat – 6 reps
Kettlebell swings 10 reps@25kg

Kettlebell swings
3x10 @ 32kg
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xphilx
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Re: xCx - Strength training and GPP log

#113 Postby xphilx » Sun Nov 15, 2009 10:53 am

solid work so far man. i think i'll check in more often from now on. keep it up!
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xCx
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Re: xCx - Strength training and GPP log

#114 Postby xCx » Mon Nov 16, 2009 2:54 pm

xphilx wrote:solid work so far man. i think i'll check in more often from now on. keep it up!


Thanks Phil! I really appreciate it :)

Monday 16/11-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 115kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 84kg - 2x1 90kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 162,5kg

Chin-ups
5x5 (My gym finally got some regular straight chin-up bars)
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Location: Denmark

Re: xCx - Strength training and GPP log

#115 Postby xCx » Wed Nov 18, 2009 11:52 am

Wednesday 18/11-09

Skipped the KB swings at the end of the complex but added another set instead.

Complex B
The complex is done in sets of 4@40kg with 120 seconds of rest between complexes

Power Clean – 6 reps
Push Press – 6 reps
Front Squat – 6 reps

Kettlebell swings
3x10 @ 32kg
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#116 Postby xCx » Thu Nov 19, 2009 2:22 pm

Thursday 19/11-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100
3x5 118kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 71kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 75kg (Form has gotten a lot better. I'll start adding weight next time)

Push jerk
3x2 80kg (I've been wanting to try these out, just to see how much weight I can get up. I probably could have put on another 10kg, but I'd like to get the technique down first)

Pull-ups
3x7
Last edited by xCx on Thu Nov 19, 2009 4:06 pm, edited 1 time in total.
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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chewybaws
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Re: xCx - Strength training and GPP log

#117 Postby chewybaws » Thu Nov 19, 2009 3:56 pm

xCx wrote:Pull-ups
3x7


Haven't saw them on your log for a while. 3x7 ain't bad either!

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xCx
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Re: xCx - Strength training and GPP log

#118 Postby xCx » Thu Nov 19, 2009 4:04 pm

chewybaws wrote:Haven't saw them on your log for a while. 3x7 ain't bad either!


Yeah, I've neglected them for some time due to the really crappy pull/chin-up bar at the gym. It was loose and all bent out of shape, but now they finally bought some good old fashioned straight pull-up bars, so now there's nothing to it but to do it :D
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training and GPP log

#119 Postby xCx » Mon Nov 23, 2009 3:30 pm

Tuesday 23/11-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
5x3 120kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 84kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x3 162,5kg

Chin-ups
3x7
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Location: Denmark

Re: xCx - Strength training and GPP log

#120 Postby xCx » Wed Nov 25, 2009 1:48 pm

Thursday 25/11-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100
3x5 120kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 72kg

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 77,5kg (The battle is on to get those 100kgs over my head!)

Chin-ups
1x8 - 1x6 - 1x5
Just as iron rusts from disuse, even so does inaction spoil the intellect.


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