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Old 06-26-2011, 02:24 AM   #61
Shaun Gross
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Re: Shaun's workout log

Sunday 26 June 2011

Stair Sprints at Totara Park.

Approx 100 stairs, very steep grade at top.
I did 5 sprints with a couple of minutes rest between each sprint.
Each of them took between 20-30 seconds.
Legs were destroyed, I've been shattered all day since.

Later mowed the lawns and did 5 x 5 Deadhang chinups and 5 x 10 Ring pushups between laps of the lawn. Was easy.
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Old 06-27-2011, 02:34 AM   #62
Shaun Gross
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Re: Shaun's workout log

Monday 27 June 2011

Squats

20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1 (Equals PR)
175kg x 1 (PR)

130kg x 10 (PR for 10)

160kg x 1

105kg x 20 (PR for 20)

160kg x 1

85kg x 20

Huge Squat night! Calves were sore from yesterdays stair sprints but otherwise felt really good so I gave this a try. Went really well.
I can't believe how easy the 175kg went up! Well it was hard - I won't lie, but it went up nonetheless. Its almost like all this squatting and leg workouts work, ha. The set of 10 was really good, not too hard. The set of 20 was a real grinder. I was going for a set of 30 on the last set but my lower back was screaming at me so I left it at 20.

Real good night!

Hope my legs don't feel too bad for squash tomorrow, ha..
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Old 06-27-2011, 04:03 AM   #63
Dustin Standel
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Re: Shaun's workout log

Nice squat work. Almost double bodyweight. I like the progression shown.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-27-2011, 01:33 PM   #64
Shaun Gross
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Re: Shaun's workout log

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Originally Posted by Dustin Standel View Post
Nice squat work. Almost double bodyweight. I like the progression shown.
Thanks mate. The 1-10-1-20-1-30 progression came up on the mainsite a while back and I liked the look of it so I thought I would give it a shot. Its amazing how light the 20 load feels at first, but then at about rep 11 its starts getting pretty darn heavy, ha.
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Old 06-28-2011, 02:49 PM   #65
Shaun Gross
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Re: Shaun's workout log

Tuesday 28 June 2011

1 Hour of Squash

Beat Bryan 3-2

Worst squash I have played in a long time. Legs were heavy, my guts were unsettled. Couldn't reach shots I usually can.

I need a rest day.
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Old 06-30-2011, 02:28 AM   #66
Shaun Gross
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Re: Shaun's workout log

Thursday 30 June 2011

Deadlifts

20kg x 10
70kg x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
195kg x 1 (PR!)
200kg x 0

Very happy with the deadlift PR. Would have been happy as to get the 200kg up but I only got it about an inch off the ground then couldn't get any further. Ahh well, another time..
Had pizza for dinner at my parents house with my family so I felt terrible but that didn't hold me back. Happy.

Afterwards with brother in law

200 KB swings for time - 30 seconds on, 30 seconds off with partner

I used 24kg KB swings, he used 16kg KB swings. Both full KB swings

around 6:39.

I was doing about 14-15 swings per round and James was doing about 16 per round. Worked hard.
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Old 06-30-2011, 03:15 AM   #67
Dustin Standel
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Re: Shaun's workout log

Congratulations on the new PR!
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-30-2011, 02:52 PM   #68
Shaun Gross
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Re: Shaun's workout log

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Congratulations on the new PR!
Thanks dude, have been trying to beat my old one for about a year. I hurt my back pulling a heavy deadlift in August last year and haven't been hitting heavy singles much since then so this was a long time coming, ha.

I see you hit 315 pounds recently, good stuff!
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Old 07-01-2011, 01:12 PM   #69
Shaun Gross
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Re: Shaun's workout log

Friday 1 July 2011

5 rounds of Cindy.

5 minutes.

Absolutely useless. Did all pushups on parallettes so maybe that's why it was harder? I dunno..

5 sets of 10 kippings pullups

Later on.

10 x 10 burpees (couple minutes of rest between)
25 burpees

Wrist held up well during burpees, was happy. A little bit sore today though, ha. Had the beginnings of a cold yesterday and today though, hopefully it goes away
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Old 07-01-2011, 10:39 PM   #70
Shaun Gross
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Re: Shaun's workout log

Saturday 2 July 2011

5 Rounds for time

10 Burpees
10 32kg KB swing
1 run up Totara park stairs

around 16.5 minutes.

Freaking tough. Couldn't run after second round, just felt horrible, breathless and legs as heavy as concrete. Glad to be able to do burpees again, have done around 200 in 24 hours so probably overdoing it, ha. Just glad to have an (almost fully)functioning wrist again. Will be keen to do this again when not feeling so aweful.
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