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Old 04-15-2018, 01:17 PM   #1751
Shaun Gross
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Re: Shaun's workout log

Thursday 12 April 2018

A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.


70kg x 3, 72kg x 3, 74kg x 3, 76kg x 3, 78kg x 3, 80kg x 3


This was good. It was a PR but it is only the second time I've done this movement.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)

-subbed the following
4 strict pullups + 8 abmat situps + 12 DB push presses with 22.5kg dumbbells


8 rounds + pullups + 5 situps

Pullups - UB then fast singles for every other round. Everything else unbroken. My elbow did not enjoy this workout!
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 04-15-2018, 01:21 PM   #1752
Shaun Gross
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Re: Shaun's workout log

Friday 13 April 2018

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%


170kg x 5, 180kg x 3+2, 190kg x 3, 200kg x 1(F), 180kg x 3

Shat the bed and called this one off. My ripped hand was not doing me any favours but the main problem was that everything was too bloody heavy today. 5 days in a row was not a great idea. I literally couldn't hold on to the bar anymore on the first round of 180kg. Bah..

B.
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

-subbed 22.5kg dumbbell (each hand) lunges on the spot.


17:30

Everything unbroken but no intensity.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 04-15-2018, 01:24 PM   #1753
Shaun Gross
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Re: Shaun's workout log

Saturday 14 April 2018

Partner workout with a buddy

30 min emom, 6 rounds of..

min 1: 10 cal Assault Bike
min 2: 15 box jump overs (subbed to standard box jumps on last 3 rounds)
min 3: 20 barbell thrusters (subbed to air squats on last 3 rounds)
min 4: 25 pushups
min 5: 30 second plank


Completed

Had to sub because I wasn't coping. Hard one.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 04-17-2018, 01:21 PM   #1754
Shaun Gross
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Re: Shaun's workout log

Monday 16 April 2018

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

80kg, 85kg, 90kg, 95kg, 97kg (Fail)
Push Press - 80kg x 15, 15

95% of my historical PR. I've got to be happy with that. Here's a video
https://www.instagram.com/p/Bhn-EvphD3V

Push Presses were OK - I should've warmed up my legs a bit more first though. I had maybe 2 reps in the tank on the first set but was right at my limit on the last set. My historical PR is 80kg x 20 so I might've been close..
I'm dealing with a bit of elbow pain lately which sucks as well.

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings


10:38

Runs - 1:45 then 2:15 and 2:30
KBS - UB, UB, 13/9/8

Fell apart on the last round. Would've liked sub-10. Gotta get faster at running!
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 04-17-2018, 01:25 PM   #1755
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 April 2018

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%


140kg x 6, 6, 6, 6, 10

I wasn't feeling great going into this so reduced the percentages slightly. Started to feel pretty good by the last set. I chucked a belt on for the set of 10 - maybe had 2 reps left in the bank.

B.
12 min EMOM - with a buddy alternating movements
min 1 - max unweighted lunges (on the spot)
min 2 - max cal Assault Bike


Totals were - 205 cal bike, 308 lunges

Averaged around 25 lunges per round and 17 cals per round (at approx 440 watts pace).

This was a good one - No breaks required, only in the short transition between movements. My legs got really pumped up but never really stopped.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 04-18-2018, 02:14 PM   #1756
Shaun Gross
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Re: Shaun's workout log

Wednesday 18 April 2018

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.


3:35, 3:43, 3:55, 4:15, 4:26, 4:33

Runs - first one in 1:45, last one close to 2:20
All pullups in fast singles (less than 30-40 sec). T2B in sets of 3-4. Pushups UB on first and last rounds, otherwise sets of 4.

This was all I had desire for today..
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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