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Old 04-22-2017, 06:13 AM   #821
James David Wise
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Re: Wisey's Log - Making me Fitter

Saturday 22nd

Row Warm Up
6x 30secs Row / 30secs Rest

13 calories across the board


Back Squat Pyramid
Start with Bar @ 20reps
Add 10k, minus 1 rep each set

Bar x20
30k x19
40k x18
50k x17
60k x16
70k x15
80k x14
90k x13
100k x12
110k x11 - 155 reps total
120k x3

Terrible effort on the 120s. Would of got more if pushed.

Did a few sets of 20 decline sit ups between most of the early sets

Leg Press
60k x15
100k x15
140k x15

Took it up to 200 reps.

20 decline sit ups between each set
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Old 04-27-2017, 09:49 AM   #822
Scott Jenkins
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Re: Wisey's Log - Making me Fitter

That pyramid looks disgusting, think you done enough
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Old 05-02-2017, 03:02 AM   #823
James David Wise
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Re: Wisey's Log - Making me Fitter

Quote:
Originally Posted by Scott Jenkins View Post
That pyramid looks disgusting, think you done enough
Yeah legs started shaking on the 110s. I've got through the 130s before so need to try and get back to that level.
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Old 05-02-2017, 03:05 AM   #824
James David Wise
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Re: Wisey's Log - Making me Fitter

Monday 1st May

Row Warm Up
5x 1min Row / 1min Rest

Just under 1500m Rowed. 1:45/500m pace


Bench Press
40k x10
60k x5

70k x12
80k x8
90k x4


Power Clean + Push Jerk
60k 3x1
70k 3x1
80k 3x1
90k 3x1
100k 2x1


10min EMOM
3x Power Clean + Push Jerk (60k)

Comfortable.
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Old 05-02-2017, 02:45 PM   #825
James David Wise
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Re: Wisey's Log - Making me Fitter

Tuesday 2nd


Row Warm Up
10x 150m Row / 1:30secs Rest
*8x Burpees at 30secs Rest*

Complete

Each 150m took 30-31secs. Purposely set the row timer to 90secs rest so could hit the burpees at the 30secs mark.

Will increase the burpees for future attempts. Work towards doing fortitude!


Front Squats
5x5 in Nanos

40k x5
60k x5
70k x5
80k x5
90k x5

Thought technique would suffer. Looked better than when in lifters!!


Deadlifts
3x10

60k x10
100k x10
140k x10

Solid.


Power Snatch
5x1 x3

60k throughout. Stepped back from a rep then gripped and lift on each set of 5 singles
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Old 05-06-2017, 05:56 AM   #826
James David Wise
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Re: Wisey's Log - Making me Fitter

Saturday 6th

Row Warm Up
3x 300m Row / 1min Rest

1:06. Comfortable Rows



Clean Complex (unbroken)
High Hang Squat Clean (pockets)
Hang Squat Clean (above knee)
Squat Clean + Push Press
High Hang Squat Clean (pockets)
Hang Squat Clean (above knee)
Squat Clean + Push Jerk
High Hang Squat Clean (pockets)
Hang Squat Clean (above knee)
Squat Clean + Split Jerk

50k
60k
70k

Thought it would be hard but not that hard. Destroyed me.


21-15-9 reps of
KB swings (20k)
Deadlifts (70k)
Burpees

Not timed. After the complex just got through it
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Old 05-08-2017, 09:09 AM   #827
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Re: Wisey's Log - Making me Fitter

Monday 8th

Back Squats
5-1-5-1-5 reps

40k x5
60k x5
70k x5
90k x5
110k x5
120k x5

130k x5
140k x1
130k x5
145k x1
130k x5


Strict Pull Ups 5sets
5/5/5/4/3

Haven't done pull ups for long time :-(


Romanian Deadlifts
70k 3x10


3x Max Handstand Holds

Some bicep curls and sit ups to finish
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Old 05-09-2017, 01:05 PM   #828
James David Wise
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Re: Wisey's Log - Making me Fitter

Tuesday 9th

Press Total
1x Strict
2x Push Press
3x Push Jerk

Strict - 60/70/75/80f
Push Press - 80/85/90/95/100f
Push Jerk - 100/102.5f

Total - 270k


21-15-9 reps
Hang Power Clean 60k
Press Ups
Sit Ups

Went to do for time but too many dodgy looking foreigners were in the gym. Didnt want my phone on show in middle of the gym

HPCs 13/8, 9/6, 9. Rest unbroken sets
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Old 05-11-2017, 01:17 PM   #829
James David Wise
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Re: Wisey's Log - Making me Fitter

Thursday 11th

Row Warm Up
5x 300m Row + 10 Burpees

Total Row time on screen 6:02 (for total row metres of 1600m)


3 rounds
20x Overhead Lunge 20k Plate
25x Decline Bench Press Sit Ups


3 rounds
15x Deadlifts
10x Toes to Bar

Deadlifts: 70k 1st round, 110k for 2nd/3rd rounds


2x handstand walk attempts


Weighed myself for first time in a long while tonight. Bang on 90kg
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Old 05-14-2017, 10:17 AM   #830
James David Wise
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Re: Wisey's Log - Making me Fitter

Sunday 14th

Row Warm Up
3x 1minRow / 1min Rest

1:43/500m Pace


Dumbbell Bench Press

10k DBs x20
15k DBs x20
20k DBs x20

30k DBs 3x12


Decline Sit Ups 5x20


5x Thrusters + 5x OHS

30k
40k
50k
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