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xCx - Oly Weightlifting log


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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

[email protected]

 

Bent-over Barbell rows

Warm up sets: 5x40kg - 5x50kg - 3x60kg

3x5 75kg

 

Pull-ups

3x5

Edited by xCx
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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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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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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

 

(heavy for me is 75kg haha ).

 

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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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

 

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

 

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

 

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! 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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Hell yeah I listen to music! 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

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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

 

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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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 [email protected] 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

Edited by xCx
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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

[email protected] (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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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)

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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

[email protected]

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg

1x5 140kg

 

Snatch

3x3 40kg

 

Pull-ups

3x5

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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

Warm up sets: 5x50kg - 3x60 - 2x70

3x5 76kg

 

Power snatch

3x5 40kg (Practicing my technique for GPP)

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Monday 17/8-09

 

Complex B

The complex is done in sets of [email protected] 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

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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

[email protected] (Bench is getting better, although I still suck at it )

 

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)

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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

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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

[email protected] (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 )

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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?

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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.

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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

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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

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