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xCx - Oly Weightlifting log


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OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 70kg (To my surprise OHPs were quite easy)

I hate you and your overhead presses haha. Nah seriously good work man 70kg is good

 

Haha, Thanks man!! It's been tough and I've had to deload and work on my form alot, but it all pays off

 

Oh, and it shouldn't say "OHPs were easy", that's just me not paying attention when I copy pasted it In fact OHPs were brutal today.

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Friday 04/09-09

 

Front squat ATG

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70

3x5 87kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected]

 

Deadlift

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

1x5 155kg (Had a hard to breaking the weight from the floor today.. Might be because I'm still battling the flu)

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Sunday 06/09-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90

3x5 100kg (I think it's about time I come back on track with my back squat, so today I eased into an easy 100kg)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 70kg (Went up somewhat better)

 

Power cleans

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

1x5 78kg (Lately I've been having some odd pain in my shin just below the right knee. I only really feel it when I walk up stairs, but PCs seemed to aggravate it quite a bit, so i cut em' short today.. It better not be a shin splint )

Edited by xCx
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I'll be going away to do some research, so no training until Monday next week

 

What are you studying man? A wee break will make you even more enthusiastic when you're back

 

I'm studying Nordic literature A wee break have been nice indeed, although I've been itching to go work out all week

 

I came back one day earlier than expected, so I went to the gym and had a really good workout

 

Sunday 13/09-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90

3x5 105kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected] (Benching technique is getting a lot better)

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x140kg

1x5 157,5kg (Deadlifts were awesome!)

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Todays workout was a disaster.. Everything just felt unbelievably heavy and form was out the window.. Must be the last couple of days lack of sleep that's playing with me. Our Apartment block is undergoing some reconstruction, so there's a constant run of people at every hour of the day, which makes it impossible for me to sleep later than 5 o'clock

 

Sunday 17/09-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90

3x5 110kg (Squats just didn't feel right today..)

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected] (Added weight to the BP, which was nice)

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x140kg

1x3 157,5kg (I just couldn't budge the weight off the floor on the last two reps)

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Slacker!!!

 

Haha! I've kinda been slacking A friend of mine invited me to go with him to Berlin for a week all expenses paid, so I really couldn't say no to that I have however been skating every day for 6 days. I Unfortunately trashed my right leg really bad yesterday failing a gap, so I'm gonna approach squats with a bit of caution tomorrow. It doesn't really hurt when i body squat, but that can change pretty fast when you add a bunch of weight to it.

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Saturday 26/09-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90

3x5 105kg (Squats weren't really a prob despite the condition of my leg)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 70kg

 

Power cleans

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

3x5 78kg

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Tuesday 29/09-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90

3x5 110kg (Squats were much better today.. tried leaning back a tad more and that seemed to help alot)

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected] (Finally getting the hang of this )

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x140kg

1x3 157,5kg (On the 3 rep i felt a pinch on the left side of my lower back, so i stopped at that. Now, and hour later, I feel a bit of discomfort in the area, but nothing serious)

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Friday 02/10-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90

3x5 110kg (Squat form is getting solid)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

1x5 - 1x4 - 1x3 72kg (It's amazing what just two kgs can do to your OHP )

 

Power cleans

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

3x5 80kg

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Sunday 04/10-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100

3x5 115kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected] (I think I might have finally nailed the BP technique )

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x140kg - 2x150kg

3x2 160kg (Did some doubles just get used to the weight)

Edited by xCx
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Nice deadlifts dude! Just getting back into the DL game myself!

 

Thanks man! I love deadlifting! If it was possible I would deadlift every day, haha

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected] (I think I might have finally nailed the BP technique )

Check out this show-off haha!

 

Excellent numbers!

 

Haha, thanks chewy usually I'm not one to brag, but I'm just really excited that my BP is finally progressing a bit

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Wednesday 07/10-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90

3x5 115kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

1x5 - 1x5 - 1x4 72kg (Hopefully I'll nail it next time)

 

Power cleans

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

2x5 82kg - 1x3 82kg Clean and jerk (Tried the C&J today and it was AWESOME! I might switch PCs with the C&J)

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Sunday 11/10-09

 

Today was brutally hard. For some reason everything felt unbelievably heavy, I damn near fell on my ass doing the last set of squats..

 

Front squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90

3x5 105kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 72kg (I only just barely made the last rep, but it went up, whoo!)

 

Power cleans

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

3x5 82kg

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Wednesday 14/10-09

 

Today was just as brutal as last time.. Everything just felt so damn heavy I might cut this week down to two training days and see if that'll give me some more energy next week..

 

Front squat

Warm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90

3x5 105kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected]

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x140kg

1x5 150kg (Deloaded today.. 5 reps at 160kg just wasn't manageable)

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Today was just as brutal as last time.. Everything just felt so damn heavy I might cut this week down to two training days and see if that'll give me some more energy next week..

All this overtraining getting too much for you now C? You must be getting old

 

Haha, you might be right chewy If my next workout is just as hard I'll probably bump up my cals another 500 and see if that'll work

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Saturday 17/10-09

 

Today was much better. I had a lot more energy and the weights went up a lot easier.

 

Front squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x90

3x5 105kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 72kg

 

Power cleans

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

3x5 82kg

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