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  1. Wednesday Front Squats 5*50,60,70,80,85, 90, 95, 3*95 OHP 10*20,30,8*35,5*40,5*40 Weighted pullups 5,4,3,3 @20kg Leg raises on rope, lots of reverse wrist curls with 5kg Thursday sq 10@ 20,60,70,80,90, 8*90, 4*90 Snatch Grip RDLS 5@ 20,70,80,,90,,100,,110,110,110 Hanging from rope leg raises , Lots of reverse grip curls with a 10lbs dumbell and ab rollouts with 10kg 3*6 Lots of external hip rotator activation work between sets OHP 1*60kg Christmas is here to derail training Merry Christmas Everybody
  2. Nice Lifting, (nobody told you front squats are an upper back exercise!!) They are great for staying supple too. I hope you make the 200/300/400/500 OHP/bench/squat/deadlift soon. It is a very significant milestone.
  3. Lunch time today squat 10@ 20,40,60,70,75,80, & 5*5@85 Behind the neck Push Press 5*20,30,40,50,55,55,55,55,55 Row 10-5@ 55,70,70,70 (last half of the sets not full range of motion) Hanging leg raises off rope 5,3,2 These workouts are extending to an hour! meant to be 40 mins I love training too much Triceps have loads of knots in them, been under used and forgotten of late Hook grip on the push presses is nice (helps stop bar from travelling back towards fingers) Did loads of hip external rotater activation work between sets - paid off - going to keep this up
  4. Friday Lunch sq 10@ 20,60,70,80,85, 85, 85 Jerk 3@ 20,30,40,50,55,2x60,1x60 3x50 Friday evening (didn't record warmups) OHS 5x42.5 (without wraps) Drop Snatches Jerks 3x60 Half Squats from pins 3x180 Saturday Squats 20*10, 5 sets of 60*10, 10*65, 10*70, 10*75,6*80,6*85 OverHead Shrug 10*20,25,30 Clean Pulls 3*60,70,80,80 Cleans 1*60,70,80,90 Over Head Press 8*40,40,40 Leg Raises off a Bench Abb Rollouts 3 sets of 5 with 10kg&3 with no weight Monday Squat 10@ 20,50,60,65,70,75,80,8*85, 5*90, 4*95 (tired) Lunge (Jerk stance, Back Squat rack position for bar) 10-6 60,70,80,90,95 (not sure how good this is, but wasn't a totally bad exercise) Left Leg Lunges 3sets of 5*80 What I have learned the past week Wrists need way more stretching and conditioning I tend to use my right leg more on the heavy sets when squatting My right knee comes in when in receiving the Jerk I'm not sure if this is from a weakness in the left leg or just the abductors not firing properly(probably both) Solutions are Wrists; stretch, roll on golf ball, anything hanging off a rope, reverse wrist curls, overhead squats without wraps, and wrist pushups Knee; do a set of squats with band on knee supersetted with jerking and squatting exercises (and others if motivated) Food wise I'm finding the higher protein intake difficult on the system from preparing, eating, digesting, and enjoyment. One of the reasons I became vegan was because I do really well on complex carbs as a staple and then all the other stuff, so I'll be sticking to that from now on out! The two kilos have gone on and I don't appear to be putting on more weight without trying, that's great, headache free. hopefully it'll stay that way.
  5. sq 10@ 20,60,70,80,80,80 Snatch Grip RDLs off blocks 5@ 20,60,70,80,85,90,95,100,& not off blocks 6x105pr But only a pr because I didn't have a 6rep Snatch Grip RDL recorded
  6. Too right AndiMorris, ah well, next time Todays training was; Left Leg Lunges 10*40,50,60,60,65,70,70,70,70 Front Squats 5*60,60,65,70,75,80,85 & 3@85,85,85 Ab rollouts 1*15 Hanging leg raises 2 Three sets of knee raises off two parellel 50mm rope Front Squat 5 x 85kg matched an old pr so the wider stance is getting better. Just need to get it to work on regular back squats.
  7. http://www.allthingsgym.com/ilya-ilin-vegetarian/ Keep an eye on this dude folks, Gold in Rio? and vegetarian at 105kg bodyweight? This is going to be awesome!!!
  8. Training yesterday was sq 10@ 20,40,60,70,75,75,75,75 (Right leg is dominant with the wide stance - gotta fix that => lunges and pistols OHS 5@ 20,30,40 3*40 (sucked at this, wrists felt week but could be that I squatted just before) Row 5@ 60,70,80,80,70 OHP 8*40,1*60,3*40, 8*40 Dinner was more of the beans and some steamed pumpkin
  9. The fitness level here is high! that last WOD is insane! You're right on the squats, form is everything
  10. Some good training going down here! Keep plugging at it Rossco. I only got the 22's overhead for 8 reps, I'm going to work at this though!! Also, you need more weights and or longer dumbells, don't let your equipment hold you back
  11. AndiMorris I just checked out your log/tumbler your not far off me it you take into account bodyweight, I'll be checking out your log for inspiration! And fair play for being able to handle crossfit, some serious work capacity needed for that
  12. Hey Guys thanks for the comments, very much appreciated. I've been very busy this last while and will be very busy the next two weeks but while I have a chance I'll update the log some bit C.O. The site I'm analysing the nutrition on is http://cronometer.com/ I don't really track(cos I don't log it daily) as so much I use it to see what I am lacking The values are % of minimum and then when red appears you have exceeded the recommended daily allowance Yesterday I was super lazy and had beans and rice for the three meals! This was great for lysine but not so great for selenium. Vitamin E and Calcium weren't that great either. Actually anyone have any ideas for vitamin E I'm finding that quite hard I ate too much Manganese, magnesium, folate, fiber and sodium. But I've looked thoroughly on the net and found no evidence of people overdosing on vitamins and minerals from plants. Also the fiber and philates(spelling) reduce absorption, either that or I'm growing a tumor(folates) and building up mineral toxicity! lets hope not! On the positive side my omega ratio has improved and I'm eating more lysine(not really that much fun and I'm doubtful of any real benefit) The two kilos have already gone on, mostly fat, I'm putting that down to the extra beans(rice) and rice(reduce wind) http://i1176.photobucket.com/albums/x324/janhit/Overview10122013.jpg http://i1176.photobucket.com/albums/x324/janhit/Details10122013.jpg http://i1176.photobucket.com/albums/x324/janhit/Details210122013.jpg Training wise I tested my maxes on Friday and got a 65kg snatch and a 80kg clean and Jerk AndiMoris thanks for the props but really I'm still a rank beginner, I've got a real long way to go. From this week on I've started training at lunch times rather than afternoons as it is really eating into my college time too much I'm aiming for 40mins Mon -Friday and ~2hrs on Saturday or Sunday Sunday was swole day OHP 10*10-7@ 35 Superseted with Rows 10*10-7@ 65 Yesterday was squat 10@ 20,50,60,65,70,70,70,70 (I'm trying to widen my stance a bit so greasing the groove) Jerk 3@ 20,30,40,50,55,60,65,65,60 (Hips not stable enough in the catch, Last month it was abs now its hips => Lunges!) Michalina - Rest varies, from 2-5 mins, I usually take too long, good for strength but poor for work capacity, I'm trying to reduce it where possible, especially on the lunchtime trainings
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