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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Tue Dec 22, 2009 6:36 pm 
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Elephant
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Location: Scotland
xCx wrote:
Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 170kg


:D Nice work man. Sucks about your hip, hope it gets better soon

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Wed Dec 23, 2009 6:11 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Today's GPP:

My dad and I tore down a 2x5 meter reinforced concrete wall with just sledgehammers, crowbars, moil point rods and bolt cutters, later we hauled said wall away in wheelbarrows and loaded the rubbles onto a truck. Of course all this was done while wearing thick flannel work jackets and watch caps, which made me feel like an urban lumberjack :lol:

Working with my dad today made me wish I could bring him to the gym just see how much he could pull from the floor. The guy have worked hard labour jobs all his life and as a result his big and strong as fuck.

Later he and I enjoyed 1kg smoked tofu, mashed potatoes, mixed veggies and lots of gravy.

All in all a good day! Lots of smashing shit up, heavy pulling and pushing, high fives and being really manly :wink:

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Sat Dec 26, 2009 1:28 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

Squat
Warm up sets: 5x20 - 5x40 - 3x60 - 2x70
3x8 kg 90kg (Did some hip stretches and light squats today, it felt better today, so hopefully I'll be back to squatting heavier next time)

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg
3x5 65kg (Did a soft deload today)

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

Chin-ups
1x6 - 1x5 - 1x5

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Sun Dec 27, 2009 2:59 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
I've decided to do some stretches as it seems to have helped with my hip flexor soreness.

Hip Flexor Stretches
3x10 sec each side

Leg Swings
3x10 each side

Tennis ball massage

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Mon Dec 28, 2009 2:55 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Monday 28/12-09

Sumo deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg
3x5 120kg (Hips are still sore, so I threw in some SDLs)

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

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

Chin-ups
1x7 - 1x5 - 1x5

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Fri Jan 01, 2010 11:39 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 30/12-09

Sumo deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg
3x5 120kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg
3x5 66kg

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

Chin-ups
1x6 - 1x5 - 1x5

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Mon Jan 04, 2010 2:48 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Monday 04/01-10

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

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

Deadlift
Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x3 170kg (My grip failed half way up on my 4th rep. I tried it a few times, but my grip was just fried)

Chin-ups
1x7 - 1x4 - 1x4

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Jan 07, 2010 2:48 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Thursday 07/01-10

Squat
Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100
3x5 120kg (Squats felt really good today)

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg
3x5 66kg

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 86kg

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Sat Jan 09, 2010 9:26 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Saturday 09/01-10

Squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 125kg

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

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 160kg (Did a soft deload)

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Tue Jan 12, 2010 1:47 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 12/01-10

Squat
Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100
3x5 130kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg
3x5 67kg

Power cleans and push jerk
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 87kg (These might be the best cleans I've done to date. One of the reps came up so fast it allmost hit me in the face)

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Fri Jan 15, 2010 1:18 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Friday 15/01-10

Squat
Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 130kg (Squats are great! I've decided to just stick with high bar squat, and so far I'm really enjoying it - bar placement feels more natureral)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg
3x5 85kg

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 160kg (My deadlift have gone to shit. It's either a form issue or I'm just not eating enough to recover)

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Mon Jan 18, 2010 3:11 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Monday 18/01-10

Squat
Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100
1x5 130kg (Tweaked my back.. I didn't stay tight in the hole due to lack of focus.. Stupid mistake and I really should know better..)

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg
3x5 67kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70
3x5 80kg (Stayed at 80kgs and ditched the push jerk because of my back..)

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Mon Jan 18, 2010 3:17 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
we all make stupid mistakes like that from time to time. don't worry too much and get well soon!

btw: did you post pics on here anywhere?

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Tue Jan 19, 2010 11:03 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
xphilx wrote:
we all make stupid mistakes like that from time to time. don't worry too much and get well soon!

btw: did you post pics on here anywhere?


Thanks Phil :) I just hate screwing up my back because of a stupid thing like that.

I haven't posted any recent pics in a long time. Working on it thought, but I've got no cam atm.

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 Post subject: Re: xCx - Strength training and GPP log
PostPosted: Thu Jan 21, 2010 3:49 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Torsdag 21/01-10

Squat
Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100
3x5 130kg (My back was still a bit stiff, but it loosened up after a nice long warm up)

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg - 1x75kg
3x5 86kg

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 162,5kg

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