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Old 08-11-2011, 02:02 PM   #101
Shaun Gross
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Re: Shaun's workout log

Thursday 11 August 2011

Warmup - Construct Bench

I was given a flat bench for my birthday. Spent some time putting it together with a friend, surprisingly got me warmed up.

Did some double unders - In my lifting shoes they are pretty difficult

Squats

20kg x 10
70kg x 5
100kg x 3
120kg x 3
140kg x 5
145kg x 5
150kg x 5

Called it there. All the sets were very difficult, and I came very close to failing my last rep of 150kg. This is 5kg off my PR, but I think I was very fatigued from the deadlifts the day before.

Bench Press!

20kg x 10
50kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 1
105kg x 0
105kg x 0

First time using a flat bench press in a very long time. I've done dumbell bench in a gym when I've gone away from work a couple of times, but I don't think I've used a barbell for about a year. Nice to see I haven't lost much - Maybe the dips and overhead work helps?

Weird that I can press 80kg and fail on 105kg bench though, I'm sure my technique is way off as I don't use my legs (for stability) at all. Gotta look into this..
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Old 08-12-2011, 10:17 PM   #102
Shaun Gross
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Re: Shaun's workout log

Saturday 13 August 2011

Warmup - Double unders. Same as usual

Jerks

20kg x 5
40kg x 5
60kg x 3
70kg x 2
80kg x 1
90kg x 1
95kg x 1 (Equals PR)
100kg x 1 (PR)
105kg x 1 (PR)
107.5kg x 1 (PR)
110kg x 0

Very happy with these. The last one might have been slightly pressed out but it was borderline. Gotta keep practicing them because its only like the 5th time I've ever done them but happy with progress!

Hang Power Clean

60kg x 5
70kg x 3
75kg x 3
80kg x 3

Last 2 reps of the last set were almost full cleans. I was not moving that fast.

WOD

5 x 100kg Front Squat on the minute for 10 minutes

Got tough in the last few sets, legs were starting to get tired. Never came close to failing though, good to get some moderate weight in and get a puff going.

Good day. Bodyweight stuff and longer stuff tomorrow I think..
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Old 08-14-2011, 01:22 AM   #103
Shaun Gross
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Re: Shaun's workout log

Sunday 14 August 2011

WOD

150 24kg KB swings for time, every minute do 7 pushups

12:32

Doesn't sound like much but it got tough fast, especially on the grip. First minute did 23 swings, then 17 swings, then 12 swings, then 13 swings, then straight 10's I think. Got a good metcon going, pushups were a speed bump.
Forearms are still cramping up, ha.

Squats tomorrow.
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Old 08-15-2011, 02:34 AM   #104
Shaun Gross
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Re: Shaun's workout log

Monday 15 August 2011

Had some mates over tonight to do some squats. They all did well - 2 mates hit PR's of 110kg and another got 140kg, good stuff.

Squats

20kg x 10
60kg x 5
100kg x 3
120kg x 3
140kg x 3
150kg x 3
155kg x 3
160kg x 3 (Equals PR)
170kg x 1
130kg x 10

Good work, the heavy sets got heavy but never near failed. Happy with how my squat is progressing lately..

Afterwards I mucked around with..

Deadhang pullups - multiple sets of 5
32kg KB snatches
60kg Hang powercleans

Hit a WOD with a mate_

15-12-9

24kg KB swings
Burpees

No breaks. Got puffed hardout. Good workout

Squash tomorrow
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Old 08-17-2011, 01:57 AM   #105
Shaun Gross
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Re: Shaun's workout log

Tuesday 16 August 2011

Squash with Bryan

Won 4-3. Bonked hard in the last round, was gutted with this performance to be honest

Wednesday 17 August 2011

Bloody cold today! Didn't want to work out outside in my gym so brought my plates and bar inside to do Diane.

Double Unders to warm up - I still hate double unders..

Deadlifts

60kg x 6
80kg x 5
100kg x 5

Diane

11:54 (PR by about 1.5 minutes)

Not bad but I crashed hard. I finished through the rounds of 21 in 3.5 minutes. Deadlifts started really getting hard on my back near the end of the round of 15 and HSPU's turned into doubles with 10 second breaks. Not bad to PR but I wish I could've gone sub 10 minutes.

In hindsight, I should've spent more time warming up. Next time I'll do better..
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Old 08-19-2011, 07:09 PM   #106
Shaun Gross
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Re: Shaun's workout log

Friday 19 August 2011

Warmup - Jump rope. (Had my warm winter clothes on as I was outside, and its near impossible to do double unders in them + lifting shoes)

OHS

20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 3
85kg x 1
85kg x 3 (PR)
90kg x 2 (PR)

Failed on the 85kg set originally and on the last rep of 90kg I lost it on the way down. Happy with how these are progressing, Im starting to feel that if I can jerk it up there (these were all push presses), I can at least OHS it once.
My wrists weren't liking the stress so I taped the bad one up and all was good.

Saturday 20 August 2011

WOD

1 mile run (more like 1650-1700m)
10 rounds of Cindy
1 mile run

30:34

This was hard for me. Squats of all things got hard. Pullups easy enough (split them up into very fast singles), pushups were 5-5 from round 4 onwards.
Ran hard at the end to make it sub 30 but no luck. Quite a bit of elevation on my run and it is a bit over a mile so on a track things would be different I imagine.

This was a good workout for me as it is stuff I hate. I just want to squat heavy things for low reps all the time, ha.
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Old 08-21-2011, 02:01 PM   #107
Shaun Gross
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Re: Shaun's workout log

Sunday 21 August 2011

Warmup - Double Unders. Managed a set of 22 which I think is or is near a PR.

Powercleans - Really focussed on good technique, not yanking the bar from the ground like I always used to do.

20kg x 5
40kg x 5
60kg x 3
70kg x 3
75kg x 3
75kg x 3
80kg x 3
80kg x 3
80kg x 3

Good practice. Was getting the feel for it well.

Press

20kg x 10
40kg x 5
60kg x 3
70kg x 1
75kg x 1
80kg x 1 (Equals PR)
82.5kg x 0

Got the 82.5kg press to about forehead level then it stopped. Glad to equal a PR from months ago though without doing this movement much.

Hours later..

WOD

5 rounds, 1 minute on, 1 minute off. Aim is to get 30 per round

24kg Russian KB swings

30, 30, 30, 24, 15

Started getting difficult in round 3. My lower back was fatiguing hard in the last 2 rounds, was getting real bad in last round so I just called it there. It was a good grip excersise but apart from the lower back stiffness, wasn't too strenuous.

Squats tonight (Yay!, ha)
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Old 08-22-2011, 01:43 AM   #108
Shaun Gross
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Re: Shaun's workout log

Monday 22 August 2011

Warmup - Double Unders. Terrible..

Front Squats

60kg x 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3
135kg x 3 (Equals PR)
140kg x 3 (PR)

The last rep was a fight, felt close to failing and chest was falling forward a bit but I recovered it and it was all good. Very happy with the progression on my squats in the last 2-3 months.

Bench Press

40kg x 10
60kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 2 (PR?)

Failed on third rep. This might be a PR? Not sure though cos I'm quite out of practice with the bench.

One set of 5 deadhang pullups - (Chest to bar? Neutral grip, thumbs to just above tops of armpits)

Rest day tomorrow..
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Old 08-24-2011, 02:13 AM   #109
Shaun Gross
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Re: Shaun's workout log

Wednesday 24 August 2011

Warmup - Double unders. A set of 20.

Deadlifts

50kg x 5
80kg x 5
110kg x 5
135kg x 3

Lumberjack WOD

20 x 125kg Deadlift
20 x 32kg KB swing
20 x 52.5kg OHS
20 x Burpee
20 x Pullups*
20 x 24inch Box Jump
20 x 52.5kg Hang Power Clean**

400m run between each exersise

* Subbed because of lack of C2B Pullup ability
** Subbed for lack of dumbells

29:45

First time doing this WOD. Happy with my time as I wanted to be sub 30.
Broke up the excersises like this.. (All short breaks unless otherwise stated)

Deadlifts - 5,5,5,5
KB Swings - 8,6,6
OHS - 10, 10 (Big break before and after changing the weights and changing shoes)
Burpees - Unbroken
Pullups - 5,5,5,5
Box Jumps - Unbroken
HPC - 5,5,5,5

So yeh, a good workout for me
Back to doing strength stuff tomorrow, ha!
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Old 08-25-2011, 03:25 AM   #110
Shaun Gross
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Re: Shaun's workout log

Thursday 25 August 2011

Back was a little bit tight from yesterday, otherwise I felt good

Warmup - Double Unders - In 4 attempts I got 19, 20, 0, 16. Happy with this, 20 seems to be my bogey number though, also my shoulders get really tight by this point, I might need a better rope. I'll keep practicing at least.

Powerclean and Jerk

20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 3 x 3

These felt really good. I feel like I'm not rushing the first pull nearly as much as before. My jerks were sweet and easy. Will up the weights slightly but not too much as to resort to yanking the bar off the ground..

Squats

80kg x 3
110kg x 3
130kg x 3
140kg x 3
152.kg x 3 x 5 sets (with 3 very deep ring dips between each set)

Squats weren't too bad. I think it's time to up the weight to 5 sets of 3 at 155kg.

Likely a rest day tomorrow due to going out at night.
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