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Old 12-04-2012, 01:40 AM   #501
Shaun Gross
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Re: Shaun's workout log

Tuesday 4 December 2012

It was supposed to be a rest day but I felt like squatting instead..

Back Squat


60kg x 3
90kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
195kg x 1 (PR)
200kg x 0

http://www.youtube.com/watch?v=iRNRLd2IcQk

Where the heck did that PR come from? I feel like crap, tired lower back, crappy diet and sleep then an all-time PR. 200kg is in sight..

Push Press

60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1 (5kg PR)


Another PR - Where are these coming from? The rep felt real good as well, it was just lowering the weight that was aggravating my left elbow again. Honestly, I probably had another 5kg at least in this lift tonight.

What an awesome rest day! haha
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Old 12-05-2012, 12:03 PM   #502
Shaun Gross
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Re: Shaun's workout log

Wednesday 5 December 2012

I probably shouldn't have worked out tonight. I was feeling pretty beat up going into this..

Strength

Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% rest as needed.


140kg x 8, 160kg x 5, 170kg x 3, 180kg x 2, 180kg x 0

I stopped the sets of 180kg as my lower back (specifically on the left side) was getting super tight. I did another attempt at a 180kg single but my heart wasn't in it and I gave up quite easily. A bit gutted about this to be honest, but I have squatted reasonably heavy 4 days in a row so my posterior chain is probably hating me..

8 Ring Dips EMOM for 5 minutes


Completed. It got hard in the last minute.

That's it for the night. Low volume but I needed it. Rest day tomorrow (depending on how I feel in the morning).
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Old 12-06-2012, 01:35 PM   #503
Shaun Gross
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Re: Shaun's workout log

So I've decided to change my focus now. I've been given the opportunity to train with an Olympic lifting coach for a very affordable rate so I'm gonna embrace Olympic lifting wholeheartedly and see how that goes. The conditioning and Outlaw will have to be put to rest for a while unless I can find a way to fit it in without holding back the Olympic lifts.
Outlaw was great for exposure to the lifts though - my snatch has gone up 20kg and C&J 10kg over the last 8 months just from practicing the movements soo much..

Anyway, I met the coach today and did some lifting.

Friday 7 December 2012

Snatch - Up to a double of 70kg, easy
Clean and Jerk - Up to an easy 110kg.
Front Squat - 130kg x 2 x 3, 140kg x 3, 145kg x 2 x 3
Press - 60kg x 5, 70kg x 5, 75kg x 5

It was so nice lifting on a good bar with good plates! Can't wait to see how this ends up, I've got big goals!
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Old 12-07-2012, 10:37 PM   #504
Shaun Gross
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Re: Shaun's workout log

Saturday 8 December 2012

Bench Press

20kg x 1 x 5
50kg x 1 x 5
70kg x 1 x 3
92.5kg x 1 x8
102.5kg x 1 x 5 (PR for 5)
107.5kg x 4 x 2


My bench felt crap today. I actually was going for 3 on the first set of 107.5kg but failed without a spotter and had to do the roll of shame, haha. I have done lots of pressing lately so my triceps were probably quite tired.

Clean Pulls - With Straps

110kg x 1 x 3
130kg x 5 x 3


I didn't want to deadlift due to it beating me up pretty badly lately. I decided to do some clean pulls instead and they went really well. I was getting the bar quite high - I'm confident I could get under this weight with some practice..

Light Conditioning - Mow the lawns in the sun for 45 minutes

Back Squats

160kg x 10 x 3

These felt good and pretty fast. Glad to do some good volume

Strict Pullups

5 x 5

Felt easy. My elbows didn't feel too bad either.

Good days training
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Old 12-09-2012, 03:22 PM   #505
Shaun Gross
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Re: Shaun's workout log

Monday 10 December 2012

Snatch Complex - High Hang, Low Hang, Floor


About 5-7 doubles of 40kg.


Technique work really but it got me breathing hard, haha.
The coach gave me a cue to turn me elbows inwards which really helped me to not bend my arms and keep the bar close

Clean and Jerks

40kg x 3 x 3
60kg x 2 x 3

These felt good. The coach was fixing up my shoddy jerk. We found a new (to me) position with much wider feet on the split and a better split overall.

Push Press

60kg x 4 x 5

**** easy. Did jerk's on the last 2 reps of the last 2 sets for practice.

Back Squat

110kg x 3
140kg x 3
160kg x 2 x 3


Easy

Clean Pulls

110kg x 5 x 3.

These felt real good as well.

Good days training. It was humbling keeping to such a light weight but like the coach said, I'm not a 'blank canvas' haha.
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Old 12-11-2012, 02:03 AM   #506
Shaun Gross
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Re: Shaun's workout log

Tuesday 11 December 2012

Rest day practice

Snatch


I did about 30ish reps of 40kg snatches - from the floor/hang/hi-hang etc. They felt good and crisp (as 40% reps should really).

Back Squat

I worked up to a 180kg for a single. I did it beltless and it felt bloody easy.

Conditioning

1K row
- 3:31

I did this at about 80% intensity. I could've taken 10 seconds off this I reckon but I didn't want to kill myself.
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Old 12-11-2012, 01:18 PM   #507
Shaun Gross
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Re: Shaun's workout log

Wednesday 12 December 2012

Olympic Lifting Practice

Power Snatch

20kg x 5
40kg x 3 x 3
50kg x 2 x 3
60kg x 1 x 3


Easy peezy. Technique felt good.

Power Clean and Jerk

50kg x 3
70kg x 3 x 3
90kg x 2 x 3


These felt good as well. Gotta keep the bar close

Front Squat

130kg x 3
140kg x 3 x 3


Easy

Snatch Pulls

90kg x 3 x 3

These sucked and my technique went to ****. I also ripped a blister on my left thumb (which formed after kayaking with work on Monday night) which made everything painful. Gotta work on these more..

Pretty good days training, I'm starting to get used to lifting at 6.30am
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Old 12-12-2012, 01:14 AM   #508
Shaun Gross
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Re: Shaun's workout log

Wednesday continued..

I was feeling antsy at night so I decided to do a little bit. Not sore or tired from this morning at all (although I am very hungry!)

Back Squat


70kg x 3
120kg x 1
150kg x 1
170kg x 1
180kg x 1


Beltless and easy. I'm going to keep doing a single of 180kg backsquat on top of my other training every day if possible - It gave me some good gains last year when I did my everyday squat.

Bench Press

50kg x 5
70kg x 3
90kg x 1
105kg x 1
115kg x 1
125kg x 0
120kg x 0


The 115kg felt amazing so I thought I'd go for a huge PR - no dice today, shoulders just got out of position and too tired. I'm sure that this weight isn't that far away however. I want to practice my bench press more, but in low volume 2-3 times a week. Only if it doesn't interfere with my Olympic lifting however.

Conditioning

Tabata KB swings (24 kg KB)


Straight 9's.
It got hard on the grip and lower back. Otherwise not too bad. My conditioning is disappearing and I want to keep a little bit of it somehow.

Rest day tomorrow.
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Old 12-13-2012, 02:12 PM   #509
Shaun Gross
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Re: Shaun's workout log

Friday 14 December 2012

Snatch

20kg x 5
40kg x 2
50kg x 2
60kg x 2
70kg x 5 x 2


Clean and Jerk


60kg x 3
80kg x 3
90kg x 4 x 2
100kg x 2 x 1


Snatch Balance


20kg x 5
50kg x 3
40kg x 4 x 3


Back Squat


100kg x 3
130kg x 2
150kg x 1
165kg x 4 x 3


Good day. A bit demoralised by my crap technique but I am a work in progress..
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Old 12-13-2012, 10:20 PM   #510
Shaun Gross
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Re: Shaun's workout log

Friday continued..

Weighted Pullups

bwt, +10kg, +20kg, +25kg

Bench Press

70kg, 90kg, 105kg, 115kg

Back Squat

100kg, 130kg, 150kg, 170kg, 180kg


Conditioning

500m row,
2.5 minutes rest
500m row


1:34,1:30.8

I hate conditioning! haha. First row felt good, last row made me want to die.
I'm loving the high-weight/low-volume practice lately, feeling strong!

Olympic lifting tomorrow at the club, then rest day Sunday
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