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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Nov 26, 2009 10:50 am 
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Manatee
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Location: Denmark
I was gonna do my complexes today, but a friend of mine lured me into biking some 50km in rainy weather. Might sound really shitty, but fun was had and pictures was taken, so I might upload some as soon as I get em onto a USB-stick..

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Sat Nov 28, 2009 9:32 am 
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Manatee
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Location: Denmark
Saturday 28/11-09

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

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
1x4 - 1x3 - 1x3 85kg (might have to do a deload next time..)

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x4 160kg (Deloaded and still failed, not my day)

Chin-ups
3x5

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Tue Dec 01, 2009 2:42 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 01/12-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100
3x5 122,5kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x4 73kg (Failed on the last rep on every set...)

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 78kg

Chin-ups
1x7 - 1x5 - 1x4

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Wed Dec 02, 2009 5:51 pm 
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Manatee
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Posts: 356
Location: Denmark
Wednesday 02/12-09

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

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Fri Dec 04, 2009 3:39 pm 
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Manatee
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Posts: 356
Location: Denmark
Friday 04/12-09

fail day! I've been swamped this week, so eating and sleeping have been horrible. Hopefully I'll get to stuff my face and sleep long hours all weekend..

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
1x4 - 1x4 - 1x3 122.5kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 80kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x4 160kg

Chin-ups
3x4

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Fri Dec 04, 2009 4:03 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
hope you do better next week man. eat eat eat! :popcorn: NOM NOM NOM NOM

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Mon Dec 07, 2009 4:25 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 06/12-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100
3x5 122,5kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
1x5 - 1x4 - 1x4 73kg

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 80kg

Chin-ups
1x6 - 1x5 - 1x4

----------------------------------------------
I woke up today with some serious back pain. I could hardly get out of bed, let alone put on clothes.. Don't really know what I did, but something is not right. The weird thing is i felt no pain what so ever in my workout or afterwards... Anyways, I'm going to see a chiropractor tomorrow (Hooray for universal health care) so let's see how that turns out.

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Dec 10, 2009 3:50 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
My back is good to go again! Looking forward to my workout tomorrow :D

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Fri Dec 11, 2009 12:49 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Friday 11/12-09

Good day today!

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 122.5kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 80kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 165kg

Chin-ups
3x6

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Mon Dec 14, 2009 2:43 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Monday 14/12-09

Oly squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100 - 1x110
3x5 130kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
1x5 - 1x5 - 1x4 73kg

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 82,5kg

Chin-ups
1x6 - 1x5 - 1x5

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Dec 17, 2009 1:51 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Thursday 17/12-09

Low bar squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 135kg (Got to get used to the low bar position again..)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 81kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 168,5kg

Chin-ups
1x7 - 1x6 - 1x4

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Dec 17, 2009 6:22 pm 
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Elephant
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Posts: 1481
Location: Scotland
xCx wrote:
Low bar squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 135kg (Got to get used to the low bar position again..)

You say that like it's a low weight. Isn't that like +20-30kg since you last done low bar? :lol:

What kinda bodyweight you sitting at just now? Or d'you not keep track?

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Dec 17, 2009 6:39 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
chewybaws wrote:
xCx wrote:
Low bar squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 135kg (Got to get used to the low bar position again..)

You say that like it's a low weight. Isn't that like +20-30kg since you last done low bar? :lol:

What kinda bodyweight you sitting at just now? Or d'you not keep track?


I actually think the limiting factor today was my bar position. I couldn't quite find my sweet spot, and it just felt weird. But it was a PR, so I'm not complaining :)

Right now I'm lumping around a 100kg :D

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Sun Dec 20, 2009 2:17 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Sunday 20/12-09

Low bar squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100 - 1x110
3x5 132,5kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
1x5 - 1x4 - 1x4 73kg (3rd stall.. Will deload next time)

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 85kg

Chin-ups
1x6 - 1x5 - 1x5

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Tue Dec 22, 2009 2:10 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 22/12-09

Low bar squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
(My hip was really sore today and squatting only seemed to agrevate it, so I'm gonna take some time off from squatting and see how it goes)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 82kg

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 170kg

Chin-ups
1x7 - 1x6 - 1x3

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