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xCx - Oly Weightlifting log


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Torsdag 21/01-10

Where did that come from?

 

Oh, that's danish for Thursday and means Thor's day.. Most of our weekdays are name after gods from the nordic mythology. Must've been tired

 

I like how when I get an injury it takes me weeks to get back to work sets. When you get an injury you're like "injuries are for pussies" and just get on with it.

 

Haha! I do like to just get on with things. That's the nice thing about having a bit of experience under the bar, you know when to power through the minor discomfort without getting hurt

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Saturday 23/01-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

1x5 130kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

3x5 68kg

 

Power cleans and push jerk

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

3x5 85kg

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Monday 25/01-10

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100

3x5 132,5kg

 

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 165kg

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Wednesday 27/01-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

1x5 132,5kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

2x4 - 1x5 69kg

 

Power cleans and push jerk

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

5x3 85kg (I've started only doing push jerks on the first two sets)

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Saturday 30/01-10

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100

3x5 135kg

 

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 165kg

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Crashed my bike today and sprained my right wrist. Hit a patch of glazed frost that was hidden under the snow and went down hard on my right wrist. It's pretty swollen and sore as hell, so I'm probably not gonna be lifting anything for a week or so. Might go to the gym and do some zercher squat though..

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Someone else injured! Just add you onto the list. There's about 4 people who's logs I read that are injured just now/recently. Then there's me as well, of course.

 

Good luck with the zercher squats, I'm sure your forearms will love you

 

Girls sync their menstrual periods, men sync their injury periods

 

Friday 05/02-10

 

Zecher squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100

3x5 120kg (These felt like a completely different exercise, fun though and it got me a lot of looks at the gym )

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Everyday should be Thor's day.

 

Wow, I just looked up Zecher Squats on youtube. That's pretty badass, dude!

 

Thanks Rob It's does feel pretty badass carrying heavy weights in your elbow crease.

 

wow i don't believe you managed to get near work weight with them!

 

How did you spot yourself?

 

They didn't feel all that heavy, but I wasn't really comfortable with the technique, so I just played it safe

 

I didn't spot the lift, I just unracked it and did the lift

 

Sunday 07/02-10

 

Zecher squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 2x120

3x5 135kg

 

One arm Kettlebell swings

3x10 20kg

 

My wrist is still really sore and I'm probably gonna need another week before I can handle any heavy weight safely

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Friday 12/02-10

 

Wrist feels a lot better, and with the help of a wrist wrap I was able to do most of my regular routine pain free

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

3x5 130kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

3x5 65kg

 

Pendley Rows

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

3x5 80kg (Putting my wrist into the clean grip was quite uncomfortable, so I did some rows instead)

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Monday 15/02-10

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 1x120

3x5 137,5kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg - 1x75kg

3x4 87kg (BP felt ridiculously hard today :/)

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x5 167,5kg

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Friday 12/02-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

3x5 137,5kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

1x5 1x4 1x3 66kg

 

Pendley Rows

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

3x5 82,5kg

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Sunday 21/02-10

 

Been at my parrents these last coulpe of days logging around timber with my dad. Going to the gym today I felt trashed, but I managed to get some work done.

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 1x120

3x5 137,5kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg - 1x75kg

3x4 87kg (Same as last time)

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x5 167,5kg

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Wednesday 24/02-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

3x5 140kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

1x5 1x5 1x3 66kg

 

Power cleans

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

5x3 85kg

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  • 2 weeks later...

Tuesday 09/03-10

 

I'm up and about again, but most of my lifts felt quite weak due to me laying in my bed and not eating much for the past week.

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

3x5 130kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

1x3 1x3 1x2 66kg

 

Power cleans

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

5x3 80kg

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Friday 12/03-10

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 1x120

3x5 135kg

 

Bench press

No benching today. Played a 3 on 3 street basket the other day. Things got a little rough and I hit a guy on the way down from a layup, which resulted in me landing on my left side. Dunno what happend, but any pressing movement causes an annoying pinching pain in my upper trap/shoulder area.

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x5 167,5kg

 

Chin-ups

1x6 - 1x5 - 1x5

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Monday 15/03-10

 

Still having pain in my upper trap area..

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

3x5 140kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg

5x5 50kg (I did the 1 rep with 60kg, and it didn't feel good in my trap, so I decided to do some volume work at 50kg instead)

 

Power cleans

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

5x3 82,5kg (luckily pulling movements doesn't aggrevate my trap)

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Thursday 18/03-10

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 2x140 - 1x150

1x1 160kg PR (Did a heavy single today just for shit and giggles. Starting next week I'll start incorporating a light squat day (80% of 5RM) as I'm having a hard time recovering fully)

 

Bench press

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

5x5 70kg (Still having problems with my left trap)

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x3 170kg

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Saturday 20/03-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100

3x5 125kg (Light day)

 

OH press

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

5x5 60kg (Trap is getting better)

 

Power cleans

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

5x3 85kg

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Monday 22/03-10

 

Squat

Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x140

3x5 142,5kg

 

Bench press

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

5x5 80kg (No more pain in my trap, sweet!)

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x4 170kg

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