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 Post subject: Re: xCx - Strength training log
PostPosted: Mon Jul 20, 2009 9:10 am 
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Manatee
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Well, I'm off to Italy for three weeks :D Hopefully they'll have some heavy stuff I can throw around, haha.

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 Post subject: Re: xCx - Strength training log
PostPosted: Wed Jul 22, 2009 11:54 am 
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A little training update from Cavallino.

I've managed to find a gym here, but it's pretty crappy though. There are no racks, only a smithmachine, so I bastardized the SS routine a bit.

Tuesday (B) 21/7-09

Sumo deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg
3x5 100kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg
3x5 66kg

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

Weighted Sit-ups
3x10 30kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Wed Jul 22, 2009 12:55 pm 
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Good to see you're not slacking on your holiday :)

How's Italy??

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 Post subject: Re: xCx - Strength training log
PostPosted: Fri Jul 24, 2009 4:23 pm 
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chewybaws wrote:
How's Italy??


It's pretty sweet :) Coming from Denmark I'm just glad I get to see the sun, haha. Back in Denmark we're lucky if we get three months of summer, otherwise it's just clouded and rainy.


Friday 24/07-09

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

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
1x3@73.5kg - 1x3@72kg - 1x5@70kg (Benching totally kicked my ass today, it was so god damn heavy i had to deload to manage the weight :/ Hopefully I was just having a bad day..)

Bent-over Barbell rows
Warm up sets: 5x40kg - 5x50kg - 3x60kg
3x5 70kg

Pull-ups
3x5

Weighted Sit-ups
3x5 30kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Jul 28, 2009 2:29 pm 
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Tuesday (B) 28/7-09

Sumo deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg
3x5 100kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 67kg

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

Weighted Sit-ups
3x10 30kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 1:59 am 
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How's life without squatting? Hell, by the time you get home you'll have forgotten how to! Haha

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 8:02 am 
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Location: Denmark
Friday 31/07-09

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

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@72kg

Bent-over Barbell rows
Warm up sets: 5x40kg - 5x50kg - 3x60kg
3x5 75kg

Pull-ups
3x5

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Last edited by xCx on Tue Aug 04, 2009 8:04 am, edited 1 time in total.

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 8:04 am 
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Location: Denmark
Monday (B) 4/8-09

Sumo deadlift
Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg
3x5 105kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg
3x5 68kg (OHPs are getting heavy)

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

Weighted Sit-ups
3x10 30kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 8:12 am 
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chewybaws wrote:
How's life without squatting? Hell, by the time you get home you'll have forgotten how to! Haha


I never thought I'd say this, but I'm really missing having that heavy ass weight crushing me down, haha. I'll definitely have to do a soft deload and relearn the squat, haha.

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 8:27 am 
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xCx wrote:
chewybaws wrote:
How's life without squatting? Hell, by the time you get home you'll have forgotten how to! Haha


I never thought I'd say this, but I'm really missing having that heavy ass weight crushing me down, haha. I'll definitely have to do a soft deload and relearn the squat, haha.


Haha! You know I gave up on the Squats last wednesday cause of groin pain then just done light Squats on friday. I was thinking a little break will do me good...

By Saturday night I was itching to go heavy again!! Yesterday was sooooooo good haha. Sure I can hardly walk today, but totally worth it :lol:

(heavy for me is 75kg haha :roll: ).

Do you listen to music when you work out? (going completely off topic) If so, what bands d'you like listening to most?

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 8:45 am 
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chewybaws wrote:
Haha! You know I gave up on the Squats last wednesday cause of groin pain then just done light Squats on friday. I was thinking a little break will do me good...


Yeah, I've taken breaks as well. For me it was just bad form that screwed up my knees, but breaks are well worth it when you've got pains :)

chewybaws wrote:
By Saturday night I was itching to go heavy again!! Yesterday was sooooooo good haha. Sure I can hardly walk today, but totally worth it :lol:


Haha, I know how that feels man! There's really nothing better than getting under the bar after some time off!

chewybaws wrote:
Do you listen to music when you work out? (going completely off topic) If so, what bands d'you like listening to most?


Hell yeah I listen to music! :wink: It's mainly Hardcore and punk. ATM It's bands like Last Mile, Cruel Hand, The new Death Before Dishonor album, Have Heart, Miles Away, Champion, Death Threat.. well the list goes on and on, haha. How bout you?

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 9:04 am 
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xCx wrote:
Hell yeah I listen to music! :wink: It's mainly Hardcore and punk. ATM It's bands like Last Mile, Cruel Hand, The new Death Before Dishonor album, Have Heart, Miles Away, Champion, Death Threat.. well the list goes on and on, haha. How bout you?


Cool I've never heard of any of them! Will have to check them out.

Strike Anywhere, Propagandhi and Rentokill are my favs for working out to. If I'm in a situation with no music (or music I don't like) I find it harder to psyche myself up. But with these guys on I'm rocking out and pogoing between sets haha.

....I'd so get beat up if I joined a gym :lol:

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 9:22 am 
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Location: Denmark
chewybaws wrote:
Cool I've never heard of any of them! Will have to check them out.

Strike Anywhere, Propagandhi and Rentokill are my favs for working out to. If I'm in a situation with no music (or music I don't like) I find it harder to psyche myself up. But with these guys on I'm rocking out and pogoing between sets haha.

....I'd so get beat up if I joined a gym :lol:


Uff, yeah.. I hate it when I have to listen to the crap they're spewing out at the gym. Like you, I can't get psyched either, so it's almost essential for my workout to have my Ipod at my side, haha.

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue Aug 04, 2009 10:31 am 
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For a long time now I've been thinking about adding some GPP into my routine, so today i finally got myself down to the gym and did some barbell complexes, and god damn!! It was the most brutal thing I have ever endured. The weights were really light, but still I was huffing and puffing like I was throwing around super heavy weights.. embarrassing! Hopefully in a few weeks I can climb a flight of stairs without loosing my breath, haha!

Tuesday 4/8-09

Complex A
The complex is done in sets of 3@40kg with 90 seconds of rest between complexes

Snatch Grip Deadlift – 4 reps
Snatch Pull – 4 reps
Power Snatch – 4 reps
Push Jerk – 4 reps
front squat – 4 reps

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Last edited by xCx on Fri Aug 14, 2009 10:18 am, edited 1 time in total.

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Aug 06, 2009 6:21 am 
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Manatee
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Location: Denmark
Thursday 06/08-09

Front squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x5 75kg (I was a bit tired of not squatting, so i decided to do front squats)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5@70kg (dropped the bench a bit. My benching have been really weak for the last couple of weeks, so I'll have to work on that)

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

Pull-ups
3x5

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