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Re: xCx - Strength training and GPP log

Posted: Mon Aug 10, 2009 2:28 pm
by xCx
Monday 10/08-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 80kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
1x5 - 1x5 - 1x4 68kg (Failed on my last rep. Gonna stay at this weight for a bit)

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 76kg

Power snatch
3x5 40kg (Practicing my technique for GPP)

Re: xCx - Strength training and GPP log

Posted: Thu Aug 13, 2009 3:49 pm
by xCx
Thursday 13/08-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 80kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@71kg

Deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg
1x5 140kg

Snatch
3x3 40kg

Pull-ups
3x5

Re: xCx - Strength training and GPP log

Posted: Fri Aug 14, 2009 10:17 am
by xCx
Friday 14/8-09

Complex B
The complex is done in sets of 4@40kg with 90 seconds of rest between complexes

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

Re: xCx - Strength training and GPP log

Posted: Mon Aug 17, 2009 4:20 am
by xCx
Sunday 16/08-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 82kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 68kg (I just noticed that my press is almost as heavy as my bench.. Man I suck at benching, haha)

Power cleans[b][/b]
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 76kg

Power snatch
3x5 40kg (Practicing my technique for GPP)

Re: xCx - Strength training and GPP log

Posted: Mon Aug 17, 2009 12:05 pm
by xCx
Monday 17/8-09

Complex B
The complex is done in sets of 4@40kg with 90 seconds of rest between complexes

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

I've decided to stick with complex B.. My snatch technique is just too poor still to be doing while burned out and gasping for air :wink:

Re: xCx - Strength training and GPP log

Posted: Mon Aug 17, 2009 1:48 pm
by chewybaws
How you liking the complexes man?

Re: xCx - Strength training and GPP log

Posted: Mon Aug 17, 2009 2:06 pm
by xCx
Ambivalent would be a good way to describe how I feel about em' :wink:

I like that I'm not getting short of breath so quickly, but then when I'm in the gym doing them I'm really not that thrilled, haha.

Re: xCx - Strength training and GPP log

Posted: Wed Aug 19, 2009 1:25 pm
by xCx
Tuesday 19/08-09

Front squat ATG
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 80kg (Starting to really like this squat method.. I'm gonna stay at it and bump up the kilos next time)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@73kg (Bench is getting better, although I still suck at it :wink: )

Deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg
1x5 140kg (Deads have been stuck for a while but today they felt like nothing, so I'm psyched about adding more weight next time)

Re: xCx - Strength training and GPP log

Posted: Fri Aug 21, 2009 1:57 pm
by xCx
Friday 16/08-09

Today was just brutal.. I've been tired and sluggish most of the day, but force myself down to the gym anyways.. I really would've liked to progress on my lifts today, but I just didn't have the energy to do so..

Front squat ATG
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 80kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
1x5 - 1x4 - 1x4 68kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x3 76kg

Re: xCx - Strength training and GPP log

Posted: Sun Aug 23, 2009 1:18 pm
by xCx
Sunday 23/08-09

Today was all Yeah buddy's!!

Front squat ATG
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 85kg (bumped up the weights a bit and it still felt quite manageable)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@75kg (My bench is finally coming around.. It still needs quite a bit of work)

Deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg
1x5 150kg (DLs were awesome!! added 10kgs and could probably have added atleast another 5kgs, but there's no need to rush it ;) )

Re: xCx - Strength training and GPP log

Posted: Sun Aug 23, 2009 1:35 pm
by chewybaws
xCx wrote:Deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg
1x5 150kg (DLs were awesome!! added 10kgs and could probably have added atleast another 5kgs, but there's no need to rush it ;) )


Yeah buddy! 150kg is awesome C.

Nice work on the other increments.

Has your diet changed much since you started this log?

Re: xCx - Strength training and GPP log

Posted: Sun Aug 23, 2009 2:57 pm
by xCx
chewybaws wrote:Yeah buddy! 150kg is awesome C.

Nice work on the other increments.

Has your diet changed much since you started this log?


Thanks chewy! I'm really happy about finally breaking my 140kg plateau :)

My diet haven't really change a whole lot.. I have clean it up a bit and upped my calorie intake. I have however very recently started taking creatine, and I really think it's doing wonders for me :) Don't know if it's a placebo effect or it's really the creatine, but the matter of fact is that my lifts are going up much faster than usual.

Re: xCx - Strength training and GPP log

Posted: Wed Aug 26, 2009 1:00 pm
by xCx
Wednesday 26/08-09

My studies have started again, so my eating and sleeping habits have gone to shit.. Gonna start making meals to bring with me as the cafeteria at my university makes no vegetarian or vegan meals..

Front squat ATG
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 85kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 68kg (To my surprise OHPs were quite easy)

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 76kg

Re: xCx - Strength training and GPP log

Posted: Fri Aug 28, 2009 12:52 pm
by xCx
Friday 28/08-09

Front squat ATG
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 85kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@75kg

Deadlift
Warm up sets: 5x60kg - 5x70kg - 5x90kg - 3x110kg - 2x130kg
1x5 155kg - 1@165kg (Last rep I did just to see how it would feel.. Felt pretty damn heavy but still manageable)

Re: xCx - Strength training and GPP log

Posted: Wed Sep 02, 2009 11:32 am
by xCx
Wednesday 02/09-09

I've been sick the last couple of days, but today I dragged myself out of bed and went to the gym. I felt quite sluggish but I managed to progress on OHP and Power cleans...

Front squat ATG
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 85kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 70kg (To my surprise OHPs were quite easy)

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