xCx Posted October 21, 2009 Author Share Posted October 21, 2009 (edited) 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 squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x903x5 107,5kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@82kg DeadliftWarm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg1x5 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-ups3x5 Edited October 29, 2009 by xCx Link to comment Share on other sites More sharing options...
chewybaws Posted October 21, 2009 Share Posted October 21, 2009 DeadliftWarm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg1x5 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 Link to comment Share on other sites More sharing options...
xCx Posted October 23, 2009 Author Share Posted October 23, 2009 Friday 23/10-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x903x5 107,5kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 73kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 85kg Link to comment Share on other sites More sharing options...
xCx Posted October 25, 2009 Author Share Posted October 25, 2009 Sunday 25/10-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x903x5 108,5kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@82kg DeadliftWarm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg1x4 155kg Snatch high pulls3x5 70kg (The chin-up bar was crowded so I did some snatch high pulls instead) Link to comment Share on other sites More sharing options...
xCx Posted October 28, 2009 Author Share Posted October 28, 2009 Wednesday 28/10-09 Bodyweight update100kg/220lbs Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x903x5 110kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 73kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 85kg Link to comment Share on other sites More sharing options...
mikkei Posted October 29, 2009 Share Posted October 29, 2009 Way to grill that douche! I'm following your log from now on. Keep rocking it! Link to comment Share on other sites More sharing options...
xCx Posted November 1, 2009 Author Share Posted November 1, 2009 Way to grill that douche! I'm following your log from now on. Keep rocking it! Haha, thanks Mikkei Friday 30/10-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x903x5 110kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@83kg DeadliftWarm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg1x5 155kg Snatch high pulls3x5 72,5kg -------------------------------- Sunday 01/11-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - x903x5 112,5kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 74kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 85kg (It feels like my form has gone down the drain lately, so next time I'm gonna deload and work on my technique) Link to comment Share on other sites More sharing options...
xCx Posted November 4, 2009 Author Share Posted November 4, 2009 (edited) Wednesdag 30/11-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x903x5 112kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@83kg DeadliftWarm up sets: 8x100kg - 5x120kg - 3x130kg - 3x140 - 2x150kg1x5 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 swings3x10 32kg (My gym just got a brand new set of kettlebells, so I gave em swing It really was a lot of fun) Edited November 8, 2009 by xCx Link to comment Share on other sites More sharing options...
xCx Posted November 8, 2009 Author Share Posted November 8, 2009 Sunday 08/11-09 High bar squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x1003x5 120kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 74kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 75kg Kettlebell swings3x10 32kg Link to comment Share on other sites More sharing options...
xCx Posted November 10, 2009 Author Share Posted November 10, 2009 Tuesday 10/11-09 Oly squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 120kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@84kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 160kg Kettlebell swings3x10 32kg Link to comment Share on other sites More sharing options...
xCx Posted November 12, 2009 Author Share Posted November 12, 2009 Thursday 12/11-09 Oly squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x1003x5 120kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 70kg (Deloaded as form was starting to suffer...) Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 75kg Kettlebell swings3x10 32kg Link to comment Share on other sites More sharing options...
xCx Posted November 15, 2009 Author Share Posted November 15, 2009 I've decided taking up doing GPP on some of my off days again. Sunday 15/11-09 Complex BThe complex is done in sets of 3@40kg with 120 seconds of rest between complexes Power Clean – 6 reps Push Press – 6 reps Front Squat – 6 repsKettlebell swings 10 reps@25kg Kettlebell swings 3x10 @ 32kg Link to comment Share on other sites More sharing options...
xphilx Posted November 15, 2009 Share Posted November 15, 2009 solid work so far man. i think i'll check in more often from now on. keep it up! Link to comment Share on other sites More sharing options...
xCx Posted November 16, 2009 Author Share Posted November 16, 2009 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 squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 115kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 84kg - 2x1 90kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 162,5kg Chin-ups5x5 (My gym finally got some regular straight chin-up bars) Link to comment Share on other sites More sharing options...
xCx Posted November 18, 2009 Author Share Posted November 18, 2009 Wednesday 18/11-09 Skipped the KB swings at the end of the complex but added another set instead. Complex BThe complex is done in sets of 4@40kg with 120 seconds of rest between complexes Power Clean – 6 reps Push Press – 6 reps Front Squat – 6 reps Kettlebell swings 3x10 @ 32kg Link to comment Share on other sites More sharing options...
xCx Posted November 19, 2009 Author Share Posted November 19, 2009 (edited) Thursday 19/11-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x1003x5 118kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 71kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 75kg (Form has gotten a lot better. I'll start adding weight next time) Push jerk3x2 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-ups3x7 Edited November 19, 2009 by xCx Link to comment Share on other sites More sharing options...
chewybaws Posted November 19, 2009 Share Posted November 19, 2009 Pull-ups3x7 Haven't saw them on your log for a while. 3x7 ain't bad either! Link to comment Share on other sites More sharing options...
xCx Posted November 19, 2009 Author Share Posted November 19, 2009 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 Link to comment Share on other sites More sharing options...
xCx Posted November 23, 2009 Author Share Posted November 23, 2009 Tuesday 23/11-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1005x3 120kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 84kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x3 162,5kg Chin-ups3x7 Link to comment Share on other sites More sharing options...
xCx Posted November 25, 2009 Author Share Posted November 25, 2009 Thursday 25/11-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x1003x5 120kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 72kg Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 77,5kg (The battle is on to get those 100kgs over my head!) Chin-ups1x8 - 1x6 - 1x5 Link to comment Share on other sites More sharing options...
xCx Posted November 26, 2009 Author Share Posted November 26, 2009 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.. Link to comment Share on other sites More sharing options...
xCx Posted November 28, 2009 Author Share Posted November 28, 2009 Saturday 28/11-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1005x3 120kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg1x4 - 1x3 - 1x3 85kg (might have to do a deload next time..) DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x4 160kg (Deloaded and still failed, not my day) Chin-ups3x5 Link to comment Share on other sites More sharing options...
xCx Posted December 1, 2009 Author Share Posted December 1, 2009 Tuesday 01/12-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x1003x5 122,5kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x4 73kg (Failed on the last rep on every set...) Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 78kg Chin-ups1x7 - 1x5 - 1x4 Link to comment Share on other sites More sharing options...
xCx Posted December 2, 2009 Author Share Posted December 2, 2009 Wednesday 02/12-09 Complex BThe complex is done in sets of 4@40kg with 120 seconds of rest between complexes Power Clean – 6 reps Push Press – 6 reps Front Squat – 6 reps Kettlebell swings 3x10 @ 32kg Link to comment Share on other sites More sharing options...
xCx Posted December 4, 2009 Author Share Posted December 4, 2009 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 squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1001x4 - 1x4 - 1x3 122.5kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 80kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x4 160kg Chin-ups3x4 Link to comment Share on other sites More sharing options...
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