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Old 09-11-2011, 02:04 PM   #121
Shaun Gross
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Re: Shaun's workout log

Thursday 8 September 2011

Felt quite ill today. But (stupidly in hindsight) wanted to do some training.
Just practiced my double unders for a while, and I have finally nailed them!

Did 10 sets of 20+ reps. Managed to PR with 34 consequetive, so I'm stoked!

Friday 9 September 2011

Sickness hit hard today. Had a day off work and felt like dying on the couch all day long. My wife went to brave the crowds in the city to see the opening RWC ceremony so I went to my parents and had an awesome dinner and watched NZ thrash Tonga in the rugby so felt much better afterwards.

Saturday 10 September 2011

Away with my church at a camp. Played a game of soccer and went for a 6km jog. Wasn't too bad.

Sunday 11 September 2011

Still feel a bit crap but wanted to do something.

Warmup - Double unders, 2 good sets then I broke my rope. Stink..

Backsquats

60kg x 5
90kg x 3
110kg x 3
125kg x 3

5 x 120kg on the minute for 10 minutes

Completed until after the 7th round, then had an extra 30 seconds and completed the 8th round. Then chucked on my belt (due to me realising that my core "tightness" was failing with heavy breathing) and did the last 2 sets to be completed by 10:45.

All the sets are tough, I don't think I'm recovered yet..

Shouder Press

60kg x 5
60kg x 5
62.5kg x 5
65kg x 5
67.5kg x 5

Every set but the last set was easy. Good to get some volume in. Only had 1 minute breaks between sets.

Rest day today.
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Old 09-12-2011, 05:12 PM   #122
Shaun Gross
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Re: Shaun's workout log

Monday 12 September

My butt and hamstrings were so sore and still are today (on Tuesday). I just can't seem to recover very well lately, probably due to the sickness last week.

I ended up having a complete day of rest. i'VE aggravated my right forearm on the weekend trying to armwrestle a friend so that ****ed me off.

I've got squash with workmates tonight so hopefully the arm doesn't hurt too much and I'll have to warmup well so I can actually move around on these stiff muscles..
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Old 09-13-2011, 03:08 PM   #123
Shaun Gross
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Re: Shaun's workout log

Tuesday 13 September

Squash for 1 hour with workmates.

Beat Bryan 3-0
Tied Colin 1-1
Gave up 2 mins in to Nigel

My arm was sore the whole time and just got worse and worse. Everytime I hit a backhand the forearm muscle would hurt and hit was hard to even grip the racquet. Man this ****es me off. I think a few days off using my arm is in order - Back to the Squat rack..
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Old 09-15-2011, 01:56 AM   #124
Shaun Gross
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Re: Shaun's workout log

Thursday 15 September 2011

WOD..

OHS - 1,1,1,1,1
Front Squat - 1,1,1,1,1
Back Squat - 1,1,1,1,1

OHS - 60, 70, 80, 90, 100 (Equals PR)
Front Squat - 120, 130, 140, 145, 150
Back Squat - 160, 165, 167.5, 170, 172.5

All weights in kg

Arm was hurting on the last 3 OHS's, bloody sore arm wrestling injury.
The front squats were all good. The back squats were getting quite difficult and ugly though.

Afterwards, with a buddy..

200 24inch box jumps for time. Alternating 30 seconds on, 30 seconds off.
Around 6 mins 30.

Good breather, I was doing around about 15 per round, my mate was doing a bit less.

Going to have to keep off this arm for a while.
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Old 09-16-2011, 10:10 AM   #125
Jay Rhodes
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Re: Shaun's workout log

Quote:
Originally Posted by Shaun Gross View Post
Thursday 15 September 2011

WOD..

OHS - 1,1,1,1,1
Front Squat - 1,1,1,1,1
Back Squat - 1,1,1,1,1

OHS - 60, 70, 80, 90, 100 (Equals PR)
Front Squat - 120, 130, 140, 145, 150
Back Squat - 160, 165, 167.5, 170, 172.5


All weights in kg

Arm was hurting on the last 3 OHS's, bloody sore arm wrestling injury.
The front squats were all good. The back squats were getting quite difficult and ugly though.

Afterwards, with a buddy..

200 24inch box jumps for time. Alternating 30 seconds on, 30 seconds off.
Around 6 mins 30.

Good breather, I was doing around about 15 per round, my mate was doing a bit less.

Going to have to keep off this arm for a while.
Strong work there!
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Old 09-17-2011, 01:27 AM   #126
Shaun Gross
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Re: Shaun's workout log

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Originally Posted by Jay Rhodes View Post
Strong work there!
Thanks dude!

Friday 16 September

WOD

"Air Force WOD"

20 x 42.5kg Thruster
20 x 42.5kg Sumo Deadlift High Pull
20 x 42.5kg Push Jerk
20 x 42.5kg Overhead Squat
20 x 42.5kg Front Squat

Every minute do 4 burpees, otherwise get it done.

It took me about 14 minutes. It was freaking terrible and I couldn't push. Pretty embarrassed about this to be honest. I really need to do more metcon..

Saturday 17 September

1st workout..

With a buddy, stair sprints while the other rests.
Our stairs (which I've mentioned previously) are a set of 7 flights of about 100 stairs, very steep. With a buddy we did 4 ladders of the stairs - I do one flight up and down, then rest while he does 2, then he rests while I do 3, etc. 1 up to 7, back down to 1, doing this 4 times.

It took us about 26 minutes and it was freaking tough! Good to get some running in. The rests were short enough to keep us breathing hard, but long enough to be rested enough to push the sprints hard. Good fun!

Second workout (5 hours later)

Deadlifts

20kg x 10
60kg x 5
90kg x 3
110kg x 3
130kg x 3
142.5kg x 3

WOD

7 Rounds for time of..
142.5kg x 3 Deadlift
6 Ring Pushups

4:15

Good breather, only the last set of pushups broken up. Was breathing hard but not too bad. I liked this.
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Old 09-18-2011, 02:54 PM   #127
Shaun Gross
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Re: Shaun's workout log

Sunday 18 September 2011

Spent lots of the day watching rugby and relaxing. Needless to say this didn't leave much time for training, ha.

5 HSPU's on the minute for 10 minutes

Unbroken through 8 rounds. 4-1 on 9th round. 3-1-1 on 10th round.

My HSPU's seem to be digressing.. sigh..
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Old 09-18-2011, 10:04 PM   #128
Milton Brisson
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Re: Shaun's workout log

Quote:
Originally Posted by Shaun Gross View Post
Thursday 15 September 2011

WOD..

OHS - 1,1,1,1,1
Front Squat - 1,1,1,1,1
Back Squat - 1,1,1,1,1

OHS - 60, 70, 80, 90, 100 (Equals PR)
Front Squat - 120, 130, 140, 145, 150
Back Squat - 160, 165, 167.5, 170, 172.5

All weights in kg...
You have some good strength numbers here! I am really impressed with your overhead squat!
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Old 09-18-2011, 10:11 PM   #129
Shaun Gross
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Re: Shaun's workout log

Quote:
Originally Posted by Milton Brisson View Post
You have some good strength numbers here! I am really impressed with your overhead squat!
Thanks dude!

The movement just clicked for me a few months ago when I bought bumpers and started lifting in my dress shoes (as opposed to chucks). I started leading with my butt instead of bending my knees. It's gotten to a point where if I can jerk it up I can squat it (I think). The 100kg the other day felt easy for me apart from my right elbow which I hurt from trying to be the man armwrestling some buddies,ha.

I've been checking out your log quite often, you've had some awesome strength gains too! I'm pretty jealous of your 1000lb CFT which is something I really want to hit soon (I'm just a bit too scared to try and fail, ha).
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Old 09-19-2011, 02:18 AM   #130
Shaun Gross
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Re: Shaun's workout log

Monday 19 September 2011

Back Squats

20kg x 10
60kg x 5
100kg x 3
120kg x 3
140kg x 3
150kg x 5 x 5 (PR)

PR for 5 x 5. To be honest it wasn't that tough overall. I will keep this going up. Looks like my goal of 180kg and 160kg for 5 x 5 is in reach this year.

On a stink note though, a mate came over and squatted with me tonight. When he was going for a PR on squats he bailed the bar over his head onto the safety racks and bent the bar. Im a bit ****ed off about this to be honest but I suppose these things happen and Id rather break a bar than a friends back..

Deadhang Pullups - 5 x 5

Elbow felt fine. Stoked about this

Push Press

60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3 (PR)

Very happy with the PR. The bar felt strange not being able to rotate properly in my hands but it didn't affect me too much. Getting stronger!

Something metcon-y tomorrow.
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