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xCx - Oly Weightlifting log


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Wednesday 21/10-09

 

Today has been great! I've just come back from the gym rocking these bad boys for the first time, and I'm pretty impressed. The stability this shoes provides is ridiculous! It's like you're glue to the damn floor

http://www.ahpequipment.com/lib/images/custom/125/adidasironwork3.jpg

 

Front squat

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

3x5 107,5kg

 

Bench press

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

[email protected]

 

Deadlift

Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg

1x5 152,5kg

 

I totally grilled some douche today Him and his bosu ball curling friends were taking up all the space at the DL platform, so I asked the guy if it was okay if I warmed up in betweens his sets. The guy turned to me with this smock fucking grin on his face and said "Yeah, but you'll have to do with the weight that's on, cuz I'm in a hurry". I took a quick look at the plates, 100kgs, and thought to my self, this shit is on asshole! I did a quick set of 8s and asked him if it was okay if I smacked on some more plates because I'm tired of lifting baby weights. Man, his facial expression was priceless, haha! Anyways, I finished my set of 152,5kgs and as I walked away from there I heard one of his friends say "Holy shit dude, he was strong as fuck.. You got totally outlifted, Brian" That was probably one of the most satisfying moments in my time lifting weights. I know this might be stooping to his level, but damnit! I just can't help myself with these types.

 

Chin-ups

3x5

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Deadlift

Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg

1x5 152,5kg

 

I totally grilled some douche today Him and his bosu ball curling friends were taking up all the space at the DL platform doing, so I asked the guy if it was okay if I warmed up in betweens his sets. The guy turned to me with this smock fucking grin on his face and said "Yeah, but you'll have to do with the weight that's on, cuz I'm in a hurry". I took a quick look at the plates, 100kgs, and thought to my self, this shit is on asshole! I did a quick set of 8s and asked him if it was okay if I smacked on some more plates because I'm tired of lifting baby weights. Man, his facial expression was priceless, haha! Anyways, I finished my set of 152,5kgs and as I walked away from there I heard one of his friends say "Holy shit dude, he was strong as fuck.. You got totally outlifted, Brian" That was probably one of the most satisfying moments in my time lifting weights. I know this might be stooping to his level, but damnit! I just can't help myself with these types.

Haha that rules! Brian will be putting the plates on the bar for your next workout

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Friday 23/10-09

 

Front squat

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

3x5 107,5kg

 

OH press

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

3x5 73kg

 

Power cleans

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

3x5 85kg

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Sunday 25/10-09

 

Front squat

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

3x5 108,5kg

 

Bench press

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

[email protected]

 

Deadlift

Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg

1x4 155kg

 

Snatch high pulls

3x5 70kg (The chin-up bar was crowded so I did some snatch high pulls instead)

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Wednesday 28/10-09

 

Bodyweight update

100kg/220lbs

 

Front squat

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

3x5 110kg

 

OH press

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

3x5 73kg

 

Power cleans

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

3x5 85kg

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Way to grill that douche! I'm following your log from now on. Keep rocking it!

 

Haha, thanks Mikkei

 

Friday 30/10-09

 

Front squat

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

3x5 110kg

 

Bench press

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

[email protected]

 

Deadlift

Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg

1x5 155kg

 

Snatch high pulls

3x5 72,5kg

 

--------------------------------

 

Sunday 01/11-09

 

Front squat

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

3x5 112,5kg

 

OH press

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

3x5 74kg

 

Power cleans

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

3x5 85kg (It feels like my form has gone down the drain lately, so next time I'm gonna deload and work on my technique)

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Wednesdag 30/11-09

 

Front squat

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

3x5 112kg

 

Bench press

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

[email protected]

 

Deadlift

Warm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg

1x5 158kg (Lately I've been experiencing some minor discomfort at my lower right rib, nothing major really, but today while doing my DL warm up sets it got alot more noticable. It pissed me off somewhat because my DLs were really fast and explosive, so I just thought to myself "If Dough Young could DL 335kg with three broken ribs, I can DL a meager 158kg with a bit of discomfort". I powered through it and it really wasn't that bad, but let's see if I get punished for it tomorrow )

 

Kettlebell swings

3x10 32kg (My gym just got a brand new set of kettlebells, so I gave em swing It really was a lot of fun)

Edited by xCx
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Sunday 08/11-09

 

High bar squat

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

3x5 120kg

 

OH press

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

3x5 74kg

 

Power cleans

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

3x5 75kg

 

Kettlebell swings

3x10 32kg

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Thursday 12/11-09

 

Oly squat

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

3x5 120kg

 

OH press

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

3x5 70kg (Deloaded as form was starting to suffer...)

 

Power cleans

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

3x5 75kg

 

Kettlebell swings

3x10 32kg

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solid work so far man. i think i'll check in more often from now on. keep it up!

 

Thanks Phil! I really appreciate it

 

Monday 16/11-09

 

Front squat

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

3x5 115kg

 

Bench press

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

3x5 84kg - 2x1 90kg

 

Deadlift

Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x5 162,5kg

 

Chin-ups

5x5 (My gym finally got some regular straight chin-up bars)

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Thursday 19/11-09

 

Front squat

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

3x5 118kg

 

OH press

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

3x5 71kg

 

Power cleans

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

3x5 75kg (Form has gotten a lot better. I'll start adding weight next time)

 

Push jerk

3x2 80kg (I've been wanting to try these out, just to see how much weight I can get up. I probably could have put on another 10kg, but I'd like to get the technique down first)

 

Pull-ups

3x7

Edited by xCx
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Haven't saw them on your log for a while. 3x7 ain't bad either!

 

Yeah, I've neglected them for some time due to the really crappy pull/chin-up bar at the gym. It was loose and all bent out of shape, but now they finally bought some good old fashioned straight pull-up bars, so now there's nothing to it but to do it

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Tuesday 23/11-09

 

Front squat

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

5x3 120kg

 

Bench press

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

3x5 84kg

 

Deadlift

Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x3 162,5kg

 

Chin-ups

3x7

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Thursday 25/11-09

 

Front squat

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

3x5 120kg

 

OH press

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

3x5 72kg

 

Power cleans and push jerk

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

3x5 77,5kg (The battle is on to get those 100kgs over my head!)

 

Chin-ups

1x8 - 1x6 - 1x5

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I was gonna do my complexes today, but a friend of mine lured me into biking some 50km in rainy weather. Might sound really shitty, but fun was had and pictures was taken, so I might upload some as soon as I get em onto a USB-stick..

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Saturday 28/11-09

 

Front squat

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

5x3 120kg

 

Bench press

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

1x4 - 1x3 - 1x3 85kg (might have to do a deload next time..)

 

Deadlift

Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x4 160kg (Deloaded and still failed, not my day)

 

Chin-ups

3x5

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Tuesday 01/12-09

 

Front squat

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

3x5 122,5kg

 

OH press

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

3x4 73kg (Failed on the last rep on every set...)

 

Power cleans and push jerk

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

3x5 78kg

 

Chin-ups

1x7 - 1x5 - 1x4

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Friday 04/12-09

 

fail day! I've been swamped this week, so eating and sleeping have been horrible. Hopefully I'll get to stuff my face and sleep long hours all weekend..

 

Front squat

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

1x4 - 1x4 - 1x3 122.5kg

 

Bench press

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

3x5 80kg

 

Deadlift

Warm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x4 160kg

 

Chin-ups

3x4

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