Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Ronski's Training Log
- Thread starter ronski
- Start date
.
You got this!
p.s. 120kg front squat pb last night!
Thanks for the encouragement mate and congratulations on your new front squat PB - that's a decent lift. In fact that is about the target weight for when I test in a few weeks time - so let's see.
Nice squatting! I have nowhere near the skills to front squat 15kg at the moment
Thanks mate - when our coach started this front squat cycle I had the same thoughts but over the course of the weeks I have actually started to enjoy front squatting (did think I would ever be saying that)
Back to the gym this morning:
Warm up
500m row
10 inch worms
10 burpee long jumps
10 Hip Extensions (3 sec pause at the top)
10 Kettlebell Swings @20kg
10 Plank Up/Downs
10 Side Plank and Hip Raises
Hip Mobility
Shoulder Mobility
Strength
3 x 20m Walking lunge (overhead - 20kg)
WoD
500m Row
100m Ski
400m Row
200m Ski
300m Row
300m Ski
200m Row
400m Ski
100m Row
500m Ski
For a total distance of 3km
Result = 14min 3 secs
It was nice to have good metcon after the heavy lifting yesterday. Am feeling good at the moment so might pop back tomorrow for some bench work...
Real life got in the way yesterday - so ended in the gym this morning to catch up with my bench work. This week it is the "3" week of 531 - second wave:
Warm up
250m ski
250m row
10 Press Ups
20 Shoulder Passes
Shoulder Mobility
Bench Press
Warm Up
Bar x 20
40kg x 5
50kg x 5
57.5kg x 3
Working Sets:
70kg x 3 - smooth
77.5kg x 3 - smooth
87.5kg x 8 - first 5 reps smooth, big battle for last 3 reps, actually pressed 9th rep but did have a light spot to help me through. So pretty happy as original goal was 8 reps to keep on track for this cyclel
Heavy single
100kg x 1 - got it, little slow on the lock out but a good rep
Big but Boring - last week I could not complete all 5 sets of 10 at 70kg (8reps and a 5reps on sets 4 and 5) so took a little more rest to ensure I got good solid sets in:
10 x 70kg - smooth
10 x 70kg - smooth
10 x 70kg - smooth
10 x 70kg - fight for last rep but got it
10 x 70kg - fight for last 2 reps but got it -
That is a significant step for me as before Christmas the thought of this would have been a dream. Gotta rest up now - tomorrow it is front squat day 6 x 6 @85kg....
Warm up
250m ski
250m row
10 Press Ups
20 Shoulder Passes
Shoulder Mobility
Bench Press
Warm Up
Bar x 20
40kg x 5
50kg x 5
57.5kg x 3
Working Sets:
70kg x 3 - smooth
77.5kg x 3 - smooth
87.5kg x 8 - first 5 reps smooth, big battle for last 3 reps, actually pressed 9th rep but did have a light spot to help me through. So pretty happy as original goal was 8 reps to keep on track for this cyclel
Heavy single
100kg x 1 - got it, little slow on the lock out but a good rep
Big but Boring - last week I could not complete all 5 sets of 10 at 70kg (8reps and a 5reps on sets 4 and 5) so took a little more rest to ensure I got good solid sets in:
10 x 70kg - smooth
10 x 70kg - smooth
10 x 70kg - smooth
10 x 70kg - fight for last rep but got it
10 x 70kg - fight for last 2 reps but got it -
That is a significant step for me as before Christmas the thought of this would have been a dream. Gotta rest up now - tomorrow it is front squat day 6 x 6 @85kg....
Warm Up
Row 500m
12 Inch Worms
12 Air Squats
12 Push Ups
12 Hip Extension
12 GHD Situps
12 KB swings @20kg
12 Ring Rows
12 Bird Dog
Hip Mobility
Shoulder Mobility
Front Squats 6 x 6 @85% 1RM
Warm Up
Bar x 10
50kg x 5
Working Set
6 x 85kg - smooth
6 x 85kg - smooth
6 x 85kg - starting to feel it - HR 170
6 x 85kg - first 3 reps ok then push for all I am worth on last 3 reps - HR171
6 x 85kg - again first 3 reps ok then give it all on last 3 reps - HR 174
6 x 85kg - first 2 reps ok - then lock in and hang on for last 4 reps - form started to break down a little on the last rep - HR 178
Phew - hardest set of squats I have done to date, quads totally smoked and am glad this cycle of squats is over with. Will have a deload week next week and then retest 1RM
WoD
AMRAP 6min
12 Push Press @40kg
12 American Kettlebell Swings @24kg
Rest 2mins
AMRAP 6min
12 Walking Lunges - body weight only
6 Burpees
Result = 92 reps for first AMRAP and 90 reps for second AMRAP for a total of 182 reps Rx
Worked as hard as I could and happy with the result, the walking lunges were brutal after those front squats. Could not get breakfast down quick enough afterwards - in total the calorie burn was about 1200 calories
Row 500m
12 Inch Worms
12 Air Squats
12 Push Ups
12 Hip Extension
12 GHD Situps
12 KB swings @20kg
12 Ring Rows
12 Bird Dog
Hip Mobility
Shoulder Mobility
Front Squats 6 x 6 @85% 1RM
Warm Up
Bar x 10
50kg x 5
Working Set
6 x 85kg - smooth
6 x 85kg - smooth
6 x 85kg - starting to feel it - HR 170
6 x 85kg - first 3 reps ok then push for all I am worth on last 3 reps - HR171
6 x 85kg - again first 3 reps ok then give it all on last 3 reps - HR 174
6 x 85kg - first 2 reps ok - then lock in and hang on for last 4 reps - form started to break down a little on the last rep - HR 178
Phew - hardest set of squats I have done to date, quads totally smoked and am glad this cycle of squats is over with. Will have a deload week next week and then retest 1RM
WoD
AMRAP 6min
12 Push Press @40kg
12 American Kettlebell Swings @24kg
Rest 2mins
AMRAP 6min
12 Walking Lunges - body weight only
6 Burpees
Result = 92 reps for first AMRAP and 90 reps for second AMRAP for a total of 182 reps Rx
Worked as hard as I could and happy with the result, the walking lunges were brutal after those front squats. Could not get breakfast down quick enough afterwards - in total the calorie burn was about 1200 calories
Warm Up
3min DU practice
25meter Bear Crawl
20 Walking Lunges
10 Inch Worms
10 Kettlebell Swings @20kg
10 Strict Pull Ups (done in singles)
10 Push Ups
10 GHD Situps
Shoulder Mobility
Hip Mobility
Skill - Snatch Practice 15mins
Burgrner Warm up with PVC Pipe
Burgner Warm Up with 20kg Bar
Some Snatches at 20kg
Some Snatches at 30kg
3 x 40kg - power snatch into Over head squat
1 x 45kg - PB Power Snatch from the floor
1 x 50kg - PB Power Snatch from the floor
Happy with snatch session - really focused on fast hip thrust and as long triple extension as possible. Also remarkably for me no shoulder pain during or after.
WoD
Metcon today
4 rounds
20 Hip Extensions
Row 400m
Time =11min 37sec
Workout was suppose to be run 400m - but I felt my calf was feeling a bit tight after the first 400m run I switched over to the rower. Tomorrow is 1RM push press day
3min DU practice
25meter Bear Crawl
20 Walking Lunges
10 Inch Worms
10 Kettlebell Swings @20kg
10 Strict Pull Ups (done in singles)
10 Push Ups
10 GHD Situps
Shoulder Mobility
Hip Mobility
Skill - Snatch Practice 15mins
Burgrner Warm up with PVC Pipe
Burgner Warm Up with 20kg Bar
Some Snatches at 20kg
Some Snatches at 30kg
3 x 40kg - power snatch into Over head squat
1 x 45kg - PB Power Snatch from the floor
1 x 50kg - PB Power Snatch from the floor
Happy with snatch session - really focused on fast hip thrust and as long triple extension as possible. Also remarkably for me no shoulder pain during or after.
WoD
Metcon today
4 rounds
20 Hip Extensions
Row 400m
Time =11min 37sec
Workout was suppose to be run 400m - but I felt my calf was feeling a bit tight after the first 400m run I switched over to the rower. Tomorrow is 1RM push press day
Warm Up
3min DU practice
25meter Bear Crawl
20 Walking Lunges
10 Inch Worms
10 Single Leg Glute Bridge (each leg)
20 Face Pulls
10 Push Ups
10 GHD Situps
Shoulder Mobility
Hip Mobility
Strength
1 Rep Max Push Press
Bar x 8 - warm up
30kg x 5 - warm up
40kg x 3 - warm up
50kg x 2 - smooth
60kg x 1 - smooth
70kg x 1 - This was my old 1RM (tested 6 weeks ago) smooth
75kg x 1 - Booom smooth - PR
80kg x 1 - Fail - didn't get tight enough and bar path too far from body
80kg x 1 - up it went - PR
85kg - 1 - pushed for all I was worth - had a fight and got it! 15kg PR
Here is the lift:
WoD
6 rounds for time
15 Wall Balls to 10ft target @20lbs
15 GHD situps
15 Double Unders (or attempts as I my DUs still suck)
Time - 17min 19secs - the GHDs after round 4 were a real grind. Two more workouts before vacation...
3min DU practice
25meter Bear Crawl
20 Walking Lunges
10 Inch Worms
10 Single Leg Glute Bridge (each leg)
20 Face Pulls
10 Push Ups
10 GHD Situps
Shoulder Mobility
Hip Mobility
Strength
1 Rep Max Push Press
Bar x 8 - warm up
30kg x 5 - warm up
40kg x 3 - warm up
50kg x 2 - smooth
60kg x 1 - smooth
70kg x 1 - This was my old 1RM (tested 6 weeks ago) smooth
75kg x 1 - Booom smooth - PR
80kg x 1 - Fail - didn't get tight enough and bar path too far from body
80kg x 1 - up it went - PR
85kg - 1 - pushed for all I was worth - had a fight and got it! 15kg PR
Here is the lift:
WoD
6 rounds for time
15 Wall Balls to 10ft target @20lbs
15 GHD situps
15 Double Unders (or attempts as I my DUs still suck)
Time - 17min 19secs - the GHDs after round 4 were a real grind. Two more workouts before vacation...
Went into the gym this morning :
1RM Front Squat testing
Bar x 8
40kg x 5
50kg x 3
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x Fail - did not setup properly, bar slipped a little on left shoulder
110kg x 1 PB
112.5kg x 1 PB
115kg x 1 PB by 15kg!
Really happy with that.
Went back to the gym in the evening for a rather long metcon:
EMOM 40min
1. 12 Cal Row
2. 8 Deadlifts @60kg
3. 10 Cal Ski
4. 12 Dumbell Snatches @55lbs
Result - I completed all 10 rounds - db snatches got hard after round 6
So I burnt about 2k calories today exercising and that is 5 days in a row. So time for a break and off to LA/Vegas on Friday
1RM Front Squat testing
Bar x 8
40kg x 5
50kg x 3
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x Fail - did not setup properly, bar slipped a little on left shoulder
110kg x 1 PB
112.5kg x 1 PB
115kg x 1 PB by 15kg!
Really happy with that.
Went back to the gym in the evening for a rather long metcon:
EMOM 40min
1. 12 Cal Row
2. 8 Deadlifts @60kg
3. 10 Cal Ski
4. 12 Dumbell Snatches @55lbs
Result - I completed all 10 rounds - db snatches got hard after round 6
So I burnt about 2k calories today exercising and that is 5 days in a row. So time for a break and off to LA/Vegas on Friday
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Two 15kg PRs in consecetive days?! Clearly crossfit really works!
Well it's basic 531 programming / Russian Squat variants + metcons + training five times a week + a high protein diet + good coach = what works
The problem is now making sure your clean stacks up!
In for a 100kg clean!
Good spot mrthingyx - this is exactly the next major goal - getting the clean into triple digits. I think I have 90kg ready to go - will need some more training to get to the ton. But for sure its going to be worked on.
Thanks mate! Still a little way to catch up with you. I hope to check out a few boxes while on vacation. Will report back!
ooh - forgot I still had final 1+ week on bench press to complete. Popped into the garage gym to complete them:
Warm up
10 cal assault bike
shoulder mobility
Bench Press
Bar x 20
40kg x 5
49kg x 5
59kg x 3
Working Sets
73kg x 5 - smooth
83kg x 3 - ok
92kg x 5 - reasonably happy - targeted six, however all the work during the week meant during reps 3 and 4 I could really feel my triceps feeling sore/fatigued. So I racked it at 5 and left it at that
Big but boring - in a change I went for the programmed weight of 50kg (as opposed to 60 - 70kg I have been doing) and focused on speed and minimum rest between sets.
70kg x 10 reps x 5 set - completed without issue in a total of 8mins
Done. So I am
a. officially on a deload week
b. officially on holiday for the next two weeks
Warm up
10 cal assault bike
shoulder mobility
Bench Press
Bar x 20
40kg x 5
49kg x 5
59kg x 3
Working Sets
73kg x 5 - smooth
83kg x 3 - ok
92kg x 5 - reasonably happy - targeted six, however all the work during the week meant during reps 3 and 4 I could really feel my triceps feeling sore/fatigued. So I racked it at 5 and left it at that
Big but boring - in a change I went for the programmed weight of 50kg (as opposed to 60 - 70kg I have been doing) and focused on speed and minimum rest between sets.
70kg x 10 reps x 5 set - completed without issue in a total of 8mins
Done. So I am
a. officially on a deload week
b. officially on holiday for the next two weeks
Caution long post. I have been enjoying my vacation that has turned into a bit of a crossfit box tour of Huntington Beach and Las Vegas:
The morning after arriving on 11th April. The weather and location on Huntington Beach was too good to go to a gym so I took advantage of the boardwalk on the beach:
For 30mins -
Run
Every 3mins - 20 air squats
Was a good bit of cardio following the 16hr flight and 2hr taxi transfer from LAX
12th April - headover to an amazing Crossfit box called Red Wolf Crossfit
Angie at RedWolf Crossfit
100 Pull Ups - green band
100 Push Ups
100 Ab Mat Sit Ups
100 Air squats - unbroken
Time - 27min 03secs
A brutal body weight workout and I managed to not finish last by completing the air squats unbroken.
Following morning 13th April I headed over to Crossfit Huntington Beach
Warm Up
400m run
inch worm to 3 narrow grip push ups
10 air squats
8 beat swings
3 rounds
Strength
Work up to a 1RM narrow grip bench
bar x 20
95lbs x 8
145lbs x 5
165lbs x 3
185lbs x 1
205lbs x 1
215lbs x 1 (PR with narrow grip)
200 band press downs (using thinnest band)
WoD
12min AMRAP
5 ring dips (regression using a box)
5 pull ups
5 burpees
Result - 6 rounds + 10 reps
Accessory work
3 x 10GHD situps
4 x 10 KB skull crushers
This was a great old school box that was very welcoming to drop ins/tourists
With all the push ups/pull ups and the over load on triceps the following morning I was sore like I had never experienced.
Still I did not want to take a rest day and went back to Red Wolf Crossfit the following day (14th April)
Warm up
row 500m
spider man lunges
side lunges
knee pull ups
toes to hand kicks
shoulder pass throughs
reverser shoulder pass throughs
WoD
5 Rounds for time
5 deadlifts @ 275lbs
5 bar muscle ups (regression 5 pull ups/5 dips)
100m sprint
Result 13mins 45 secs
Then Tabata
Russian Twists with 25lb plate and 14lb med ball between legs
Cool down
I really wanted to do the deadlifting and I loved the WoD.
Had a couple of days off as we went to Malibu and then drove over to Las Vegas.
The morning after arriving on 11th April. The weather and location on Huntington Beach was too good to go to a gym so I took advantage of the boardwalk on the beach:
For 30mins -
Run
Every 3mins - 20 air squats
Was a good bit of cardio following the 16hr flight and 2hr taxi transfer from LAX
12th April - headover to an amazing Crossfit box called Red Wolf Crossfit
Angie at RedWolf Crossfit
100 Pull Ups - green band
100 Push Ups
100 Ab Mat Sit Ups
100 Air squats - unbroken
Time - 27min 03secs
A brutal body weight workout and I managed to not finish last by completing the air squats unbroken.
Following morning 13th April I headed over to Crossfit Huntington Beach
Warm Up
400m run
inch worm to 3 narrow grip push ups
10 air squats
8 beat swings
3 rounds
Strength
Work up to a 1RM narrow grip bench
bar x 20
95lbs x 8
145lbs x 5
165lbs x 3
185lbs x 1
205lbs x 1
215lbs x 1 (PR with narrow grip)
200 band press downs (using thinnest band)
WoD
12min AMRAP
5 ring dips (regression using a box)
5 pull ups
5 burpees
Result - 6 rounds + 10 reps
Accessory work
3 x 10GHD situps
4 x 10 KB skull crushers
This was a great old school box that was very welcoming to drop ins/tourists
With all the push ups/pull ups and the over load on triceps the following morning I was sore like I had never experienced.
Still I did not want to take a rest day and went back to Red Wolf Crossfit the following day (14th April)
Warm up
row 500m
spider man lunges
side lunges
knee pull ups
toes to hand kicks
shoulder pass throughs
reverser shoulder pass throughs
WoD
5 Rounds for time
5 deadlifts @ 275lbs
5 bar muscle ups (regression 5 pull ups/5 dips)
100m sprint
Result 13mins 45 secs
Then Tabata
Russian Twists with 25lb plate and 14lb med ball between legs
Cool down
I really wanted to do the deadlifting and I loved the WoD.
Had a couple of days off as we went to Malibu and then drove over to Las Vegas.
Now in Vegas have continued to visit various CrossFit Boxes. The first of which was on the 17th April
Kaizen CrossFit
Warm Up
Row 1000m
10 inch worms to push up
10 Spider man lunges
10 Samson Stretches
10 Push Ups
SHoulder Mobility
Hip Mobility
Strength Find a 1RM Back Squat
Warm Up
Bar x 10
5 x 135lbs
3 x 165lbs
2 x 185lbs
Heavy Singles
1 x 215lbs - smooth
1 x 245lbs - smooth
1 x 285lbs - smooth
1 x 315lbs - fast down, big fight and up - PR! Really happy was a decent squat with good depth and speed. It might only be a 0.5kg but every lb counts and this after 6 weeks of Front Squatting - so the first time I had had the bar on my back for a while
WoD - for time
100 Mountain Climbers (knee to elbow)
75 situps
50 wall ball @20lbs to 10ft target
25 burpee pull ups
Result - 14min 53 secs Rx (time cap was 15min so happy to get it completed just inside the limit)
Great box and friendly participants
The following morning I headed over Summerlin Crossfit
Warm Up
Run 400m
10 Knee to chest per leg
10 walking lunges
10 Inch Worms
10 Air squats
10 Push Ups
Shoulder Mobility
Hip MObility
Skill - Clean Practice
5min work with PVC pipe
5min warm up with bar
Working Singles
1 x 5 cleans (squat cleans)
1 x 115lbs - ok
1 x 135lbs - ok
1 x 155lbs - ok
1 x 175lbs - ok (PR for a squat clean)
1 x 185lbs - fail - got it up but couldn't quite get it landed properly in the catch. So left it at at that
WoD
3 Rounds for time
10 Hang Cleans @115lbs (must be unbroken)
10 Burpees over bar
Run 400m
Result = 11min 19 secs Rx (reasonably happy as completed the hang cleans unbroken - burpees over the bar suck and running....)
A lot of the Crossfit Boxes were closed on Sunday so we did some tourist stuff around Las Vegas. This morning normal service was resumed and I headed over to CAC Crossfit
Warm Up
3min DU practice
20 Walking Lunges
12 inch worms
12 Hip Extension
12 GHD Sit Ups
12 Push Ups
12 Ring Rows
12 Air Squats
Shoulder Mobility
Hip Mobility
Restarted new Cycle of 531 for Back Squat and Bench Press - working in lbs this workout. Based of new 1RMs from last week:
1RM Back Squat = 315lbs
1RM Bench Press = 242lbs
Back Squat
Warm Up
Bar x 12
5 x 115lbs
5 x 140lbs
3 x 170lbs
Working Sets
5 x 185lbs - smooth
5 x 215lbs - smooth
9 x 240lbs - first 6 felt good, last 3 a bit of a grind. Felt I had one more in me but without a spotter erred on the side of caution.
Big But Boring
5 x 10 x 140lbs - ok but dat cardio
Bench Press
Warm Up
Bar x 20
5 x 85lbs
5 x 110lbs
3 x 130lbs
Working Sets
5 x 140lbs - smooth
5 x 165lbs - smooth
7 x 185lbs - again no spotter or spotter arms so erred on the cautious side, probably a couple more reps in me but nice to be under the bar again
Big but boring:
10 reps x 5 sets @135lbs - all completed without too much drama
Then spent about 10minutes practicing my double unders to complete a total of 100. One of the most annoying and painful things to do (whip marks on my arms) but it was a reasonable bit of cardio to finish an epic 2hr session in the amazing County Athletics Club
Kaizen CrossFit
Warm Up
Row 1000m
10 inch worms to push up
10 Spider man lunges
10 Samson Stretches
10 Push Ups
SHoulder Mobility
Hip Mobility
Strength Find a 1RM Back Squat
Warm Up
Bar x 10
5 x 135lbs
3 x 165lbs
2 x 185lbs
Heavy Singles
1 x 215lbs - smooth
1 x 245lbs - smooth
1 x 285lbs - smooth
1 x 315lbs - fast down, big fight and up - PR! Really happy was a decent squat with good depth and speed. It might only be a 0.5kg but every lb counts and this after 6 weeks of Front Squatting - so the first time I had had the bar on my back for a while
WoD - for time
100 Mountain Climbers (knee to elbow)
75 situps
50 wall ball @20lbs to 10ft target
25 burpee pull ups
Result - 14min 53 secs Rx (time cap was 15min so happy to get it completed just inside the limit)
Great box and friendly participants
The following morning I headed over Summerlin Crossfit
Warm Up
Run 400m
10 Knee to chest per leg
10 walking lunges
10 Inch Worms
10 Air squats
10 Push Ups
Shoulder Mobility
Hip MObility
Skill - Clean Practice
5min work with PVC pipe
5min warm up with bar
Working Singles
1 x 5 cleans (squat cleans)
1 x 115lbs - ok
1 x 135lbs - ok
1 x 155lbs - ok
1 x 175lbs - ok (PR for a squat clean)
1 x 185lbs - fail - got it up but couldn't quite get it landed properly in the catch. So left it at at that
WoD
3 Rounds for time
10 Hang Cleans @115lbs (must be unbroken)
10 Burpees over bar
Run 400m
Result = 11min 19 secs Rx (reasonably happy as completed the hang cleans unbroken - burpees over the bar suck and running....)
A lot of the Crossfit Boxes were closed on Sunday so we did some tourist stuff around Las Vegas. This morning normal service was resumed and I headed over to CAC Crossfit
Warm Up
3min DU practice
20 Walking Lunges
12 inch worms
12 Hip Extension
12 GHD Sit Ups
12 Push Ups
12 Ring Rows
12 Air Squats
Shoulder Mobility
Hip Mobility
Restarted new Cycle of 531 for Back Squat and Bench Press - working in lbs this workout. Based of new 1RMs from last week:
1RM Back Squat = 315lbs
1RM Bench Press = 242lbs
Back Squat
Warm Up
Bar x 12
5 x 115lbs
5 x 140lbs
3 x 170lbs
Working Sets
5 x 185lbs - smooth
5 x 215lbs - smooth
9 x 240lbs - first 6 felt good, last 3 a bit of a grind. Felt I had one more in me but without a spotter erred on the side of caution.
Big But Boring
5 x 10 x 140lbs - ok but dat cardio
Bench Press
Warm Up
Bar x 20
5 x 85lbs
5 x 110lbs
3 x 130lbs
Working Sets
5 x 140lbs - smooth
5 x 165lbs - smooth
7 x 185lbs - again no spotter or spotter arms so erred on the cautious side, probably a couple more reps in me but nice to be under the bar again
Big but boring:
10 reps x 5 sets @135lbs - all completed without too much drama
Then spent about 10minutes practicing my double unders to complete a total of 100. One of the most annoying and painful things to do (whip marks on my arms) but it was a reasonable bit of cardio to finish an epic 2hr session in the amazing County Athletics Club
Arrghhh - I'm still here. Wheels came off for about a week in las vegas and then a big fight with jetlag/catch up with work and training has left me a bit short of time to log. Prepare for epic and long update a little later today
May has been a tough month. Lots of travelling for work and sporadic training plus a shoulder tweak has made the willingness to train and log a little difficult to say the least.
Having said all that - was able to get back into the gym this week and was able to test 1RM back squat and 1RM deadlift. Here are the results
Back Squat - since early Jan I have been stuck around the 142/143kg mark. During my trip to the US I managed 315lbs for a small 0,5kg PR. So testing this I was pretty nervous.
Warm up:
Bar x 10
60kg x 5
80kg x 3
Working Sets
90kg x 3
100kg x 3
110kg x 2
120kg x 1
130kg x 1
140kg x 1 - felt good
145kg x 1 - nice and fast - PR!
At this point I walked out 150kg and got tight under the bar before attempting it
150kg - walked out - half squat - It didn't feel right, reset and baaam hit it!
here is the video:
(the guy spotting me is Luke Skippon who has a back squat of 240kg and deadlift of 300kg!)
So really happy I left the gym and came back the following day to test 1RM deadlift. We had been training heavy doubles over the last few weeks where I had pulled 170kg for a double and last week I pulled a 175kg for a slow double (175kg was my previous 1RM) It's been a long term goal to break 400lbs/181kg so was hoping I could make it
Deadlift
Warm Up
40kg x 10
75kg x 5
90kg x 5
100kg x 3
Working Sets
120kg x 3
130kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1 - nice and smooth
182.5kg x 1 - Baaam! PR and through the 400lb barrier
Here is the lift
After this we did a team metcon:
WoD in mixed pairs:
Row 3km
Ski 3km
Time - 24mins 12 secs (ugh my hamstrings and glutes were smoked after this)
So my power lifting total has moved up nicely:
Deadlift - 182.5kg
Squat - 150kg
Bench - 110kg
Total - 442.5kg
Having said all that - was able to get back into the gym this week and was able to test 1RM back squat and 1RM deadlift. Here are the results
Back Squat - since early Jan I have been stuck around the 142/143kg mark. During my trip to the US I managed 315lbs for a small 0,5kg PR. So testing this I was pretty nervous.
Warm up:
Bar x 10
60kg x 5
80kg x 3
Working Sets
90kg x 3
100kg x 3
110kg x 2
120kg x 1
130kg x 1
140kg x 1 - felt good
145kg x 1 - nice and fast - PR!
At this point I walked out 150kg and got tight under the bar before attempting it
150kg - walked out - half squat - It didn't feel right, reset and baaam hit it!
here is the video:
(the guy spotting me is Luke Skippon who has a back squat of 240kg and deadlift of 300kg!)
So really happy I left the gym and came back the following day to test 1RM deadlift. We had been training heavy doubles over the last few weeks where I had pulled 170kg for a double and last week I pulled a 175kg for a slow double (175kg was my previous 1RM) It's been a long term goal to break 400lbs/181kg so was hoping I could make it
Deadlift
Warm Up
40kg x 10
75kg x 5
90kg x 5
100kg x 3
Working Sets
120kg x 3
130kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1 - nice and smooth
182.5kg x 1 - Baaam! PR and through the 400lb barrier
Here is the lift
After this we did a team metcon:
WoD in mixed pairs:
Row 3km
Ski 3km
Time - 24mins 12 secs (ugh my hamstrings and glutes were smoked after this)
So my power lifting total has moved up nicely:
Deadlift - 182.5kg
Squat - 150kg
Bench - 110kg
Total - 442.5kg
Last edited:
Man of Honour
Great lift!
Just something to be aware of, you should technically lower the weight again, dropping it like that is a pretty douche behaviour. It is also classed as a failed lift in powerlifting
Just something to be aware of, you should technically lower the weight again, dropping it like that is a pretty douche behaviour.
It is also classed as a failed lift in powerlifting @Freefaller - fair enough mate - I was a bit excited...
Warm up
10min crossfit warm up
After a back squat and deadlift cycle, our coach is putting on a 6 week cycle of Front Squats and Sumo Deadlifts
Front Squats (start of 531)
Warm up
20kg x 10
40kg x 5
50kg x 3
Working Sets - 5x 65% 5x 75 %, 5+ 85%
75kg x 5
85kg x 5
95kg x 6 - PB - real fight for last rep
WoD
10min AMRAP
5 power cleans
5 front squat
5 push jerk
@40kg
- 95 reps
Went back in the evening for some work on my power cleans:
Power Clean Practice
40kg x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 2
85kg f, f, f, f, f - for frustration
went back to basics and did 15mins of drills working on fast elbows just with the bar
60kg x 5
80kg x 2
85kg - f but close
85kg - boom success and a PR
left it at that
Warm up
10min crossfit warm up
After a back squat and deadlift cycle, our coach is putting on a 6 week cycle of Front Squats and Sumo Deadlifts
Front Squats (start of 531)
Warm up
20kg x 10
40kg x 5
50kg x 3
Working Sets - 5x 65% 5x 75 %, 5+ 85%
75kg x 5
85kg x 5
95kg x 6 - PB - real fight for last rep
WoD
10min AMRAP
5 power cleans
5 front squat
5 push jerk
@40kg
- 95 reps
Went back in the evening for some work on my power cleans:
Power Clean Practice
40kg x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 2
85kg f, f, f, f, f - for frustration
went back to basics and did 15mins of drills working on fast elbows just with the bar
60kg x 5
80kg x 2
85kg - f but close
85kg - boom success and a PR
left it at that
Last edited:
Man of Honour
No biggie we've all done it!