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xCx - Oly Weightlifting log


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Tuesday 06/12-09

 

Front squat

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

3x5 122,5kg

 

OH press

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

1x5 - 1x4 - 1x4 73kg

 

Power cleans and push jerk

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

3x5 80kg

 

Chin-ups

1x6 - 1x5 - 1x4

 

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I woke up today with some serious back pain. I could hardly get out of bed, let alone put on clothes.. Don't really know what I did, but something is not right. The weird thing is i felt no pain what so ever in my workout or afterwards... Anyways, I'm going to see a chiropractor tomorrow (Hooray for universal health care) so let's see how that turns out.

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Friday 11/12-09

 

Good day today!

 

Front squat

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

3x5 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

1x5 165kg

 

Chin-ups

3x6

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Monday 14/12-09

 

Oly squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100 - 1x110

3x5 130kg

 

OH press

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

1x5 - 1x5 - 1x4 73kg

 

Power cleans and push jerk

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

3x5 82,5kg

 

Chin-ups

1x6 - 1x5 - 1x5

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Thursday 17/12-09

 

Low bar squat

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

3x5 135kg (Got to get used to the low bar position again..)

 

Bench press

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

3x5 81kg

 

Deadlift

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

1x5 168,5kg

 

Chin-ups

1x7 - 1x6 - 1x4

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Low bar squat

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

3x5 135kg (Got to get used to the low bar position again..)

You say that like it's a low weight. Isn't that like +20-30kg since you last done low bar?

 

What kinda bodyweight you sitting at just now? Or d'you not keep track?

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Low bar squat

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

3x5 135kg (Got to get used to the low bar position again..)

You say that like it's a low weight. Isn't that like +20-30kg since you last done low bar?

 

What kinda bodyweight you sitting at just now? Or d'you not keep track?

 

I actually think the limiting factor today was my bar position. I couldn't quite find my sweet spot, and it just felt weird. But it was a PR, so I'm not complaining

 

Right now I'm lumping around a 100kg

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Sunday 20/12-09

 

Low bar squat

Warm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100 - 1x110

3x5 132,5kg

 

OH press

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

1x5 - 1x4 - 1x4 73kg (3rd stall.. Will deload next time)

 

Power cleans and push jerk

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

3x5 85kg

 

Chin-ups

1x6 - 1x5 - 1x5

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Tuesday 22/12-09

 

Low bar squat

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

(My hip was really sore today and squatting only seemed to agrevate it, so I'm gonna take some time off from squatting and see how it goes)

 

Bench press

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

3x5 82kg

 

Deadlift

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

1x5 170kg

 

Chin-ups

1x7 - 1x6 - 1x3

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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

 

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

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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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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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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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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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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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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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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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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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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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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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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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