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Old 10-08-2018, 01:26 PM   #1861
Shaun Gross
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Re: Shaun's workout log

Monday 8 October 2018

So I got sick for 1.5 weeks then went away on a holiday. First time touching a barbell in 18 days today!

A.
Powercleans


Worked up to a difficult 110kg.

B.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

C.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1


Worked up to 170kg then 130kg x 3 x 3 at tempo. These felt super heavy!

D. Modified as dropping the barbell would wake up the kiddos.

3 rounds of 2 min on, 2 min off of 250m row + 60kg front squats.

15 reps each round.

Finished each round with 10 seconds to spare. Only in last rounds did squats get really tough. Rowed at 1:44 pace.

Great to be back!
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Old 10-09-2018, 02:06 PM   #1862
Shaun Gross
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Re: Shaun's workout log

Tuesday 9 October 2018

Took it a bit easy after feeling wrecked from the night before

A.
Press - On the 3 mins


80kg, 85kg, 90kg, 93kg (F), 93kg

Bloody hard on the last 3 reps. Possibly the slowest press I've ever done!

B.
Every 2 mins for 5 rounds

5 strict pullups


Completed easily. Just getting some volume in.

C.
Every 8 mins for 3 rounds
800m run


3:42, 3:39, 3:30

I hate running.. Checking Google Maps places the actual distance at 770m but that's close enough..
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Old 10-11-2018, 01:51 PM   #1863
Shaun Gross
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Re: Shaun's workout log

Thursday 11 October 2018

Had Wednesday off because I felt smashed.

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Done with 95kg


10:54 (14 seconds less than PR)


Rows - 1:54, 1:58, 2:01 pace
Deads - UB
Box Jumps - Steady jump up step down

Not a PR but happy with my effort. Butt muscles were cramping (as they seem to do lately)

B.
Strict Press - on the 3 min

70kg x 5 x 5

Easy

C.
Every 2 mins for 10 mins
10 UB T2B


Completed. Last round broke to 7/1/1/1
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Old 10-23-2018, 12:23 PM   #1864
Shaun Gross
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Re: Shaun's workout log

Monday 23 October 2018

Back up and running after a bike vs car accident 12 days ago. Only lasting ramifications are cuts on the face.

A.
Every 3 mins for 5 rounds
12 burpee box jump overs + 5 x 100kg Back Squats


Completed.

All rounds between 1:30 - 1:50

B.
3 rounds of 5 mins on, 2 min off of Assault Bike


79 cals, 70 cals, 70 cals


Maintained 360ish watts on first round, 330ish watts on last 2 rounds
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Old 10-24-2018, 12:02 PM   #1865
Shaun Gross
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Re: Shaun's workout log

Tuesday 24 October 2018

Rowing Intervals

5 Rounds
Row 400m, rest 5 minutes


1:13.9 - 1:32.4 pace
1:12.7 - 1:30.9 pace
1:13.3 - 1:31.6 pace
1:17.6 - 1:37.0 pace
1:18.3 - 1:37.9 pace


Fell apart on the 4th round. Maintained (or tried to) that pace on the last round.
My biceps/lungs/butt/hamstrings were so blown up from this. Just what I need!
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Old 10-28-2018, 12:00 PM   #1866
Shaun Gross
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Re: Shaun's workout log

Previous 2 entries were for Tuesday and Wednesday. Whoops

Friday 16 October 2018

A.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (55/35 lb DB)
10 Right-Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 Abmat Situps

-used 22.5kg dumbbell


6 rounds even

B.
20min Assault Bike


247 calories

Held 280-290 watts the whole way. Happy with this as a baseline.
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Old 10-28-2018, 12:19 PM   #1867
Shaun Gross
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Re: Shaun's workout log

Saturday 27 October 2018

A.
Row 18 rounds
30 sec on, 30 sec off


1:38/500m, 3030m total (including run-over metres)

B.
Bike 4 Rounds
3 mins on, 30 sec off


179cal Total

380watts in first interval, 330watts in second interval, 350watts for last 2 intervals
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Old 10-29-2018, 12:15 PM   #1868
Shaun Gross
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Re: Shaun's workout log

Monday 29 October 2018

A.
Back Squats


100kg x 3 x 10

B.
Strict Pullups


3 sets of 5

Some Easy Volume

C.
Rowing
8 rounds of 30 seconds on, 2:30 off


Held a 1:28 pace the whole way, sometimes dipping down to 1:26/1:27
About 168m each interval (no roll-over).


This was tough
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Old 10-30-2018, 12:14 PM   #1869
Shaun Gross
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Re: Shaun's workout log

Tuesday 30 October 2018

A.
Strict Press


60kg x 5 x 5

Easy. Left wrist still sore from the accident, wrapped it up tight and it felt OK

B.
22min Assault Bike


284 cal in 22 mins. Maintained 295 watts average pace.

Getting better at these longer steady bike rides. I feel like I can maintain this into the higher lengths of time.
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Old 10-31-2018, 02:00 PM   #1870
Shaun Gross
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Re: Shaun's workout log

Wednesday 31 October 2018

A.
Deadlifts -Not touch and go, reset each rep


140kg x 5 x 5

Bloody hard for what they should have been! I've obviously lost a lot of strength.

B.
Rowing

15 rounds of 40 seconds on, 20 seconds off


3041m total (including roll-over)

Maintained a 1:45 pace the whole way. This was a good pacing exercise for me. Wanted to stop right away but held it the whole time.
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