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Old 11-08-2012, 01:50 AM   #481
Shaun Gross
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Re: Shaun's workout log

Thursday 8 November 2012

I love tapering!

Warmup - 500m row, 1:43

Deadlift


70kg x 3
120kg x 2
150kg x 1
170kg x 1

Every 45 seconds for 7.5 minutes (10 reps total)

190kg x 10 x 1


Completed easily. Grip was getting torn up though and bar speed was slowing down towards the end. Happy enough however. These are my last heavy pulls until next weekend's competition.

Bench Press (pause on first rep)

50kg x 5
70kg x 3
85kg x 3
95kg x 1
105kg x 1
110kg x 3 x 1


All reps easy. Very happy to hit 110kg with a pause so easily. Hopefully I'll be good for 120-125kg at the meet (seeing as I'll be fresh and with have a lift-off

Accessory

Every 45 seconds for 5 rounds..

10 x 32kg Russian KB swing.


Completed.
My lower back started to get lit up, but I really felt my butt and hamstrings working, happy about that.

Feeling good.
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Old 11-11-2012, 02:00 AM   #482
Shaun Gross
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Re: Shaun's workout log

Saturday 10 November 2012

I got together with some buddies today to go over powerlifting cues and check form.

Squats


60kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1
190kg x 1


The 190kg rep felt real good, so I was stoked. What made me not stoked was the fact I found out that my crappy gym belt is not allowed at the competition. Gah.. I'll have to ask around and hopefully someone is nice enough to lend it to me. Without the belt I lose 10-15 kg on my squat and probably more on my deadlift.

Bench

50kg x 5
70kg x 3
90kg x 1
100kg x 1
105kg x 1
110kg x 1


This was harder than it should be. No danger of failing though. I think this will be my opener.

That was it for the day - I didn't want to do any deadlifts because they kill me usually.
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Old 11-11-2012, 02:07 AM   #483
Shaun Gross
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Re: Shaun's workout log

Sunday 11 November 2012

Last night's training before next Saturday. I felt like doing some Olympic lifting..

Snatch

20kg x 3
40kg x 3
50kg x 2
60kg x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 3 x 0 (Very very close on the 2nd attempt, I lost it while trying to stand up)
92.5kg x 0 (Not even close)


These felt pretty good tonight. I should've got the 90kg to equal my PR, but I rushed standing up. Looking for this number to go up!

Clean (no jerk)

60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1
115kg x 1
117.5kg x 2 x 0


Happy with how these went until I psyched myself out attempting a PR. I felt strong

Back Squat


60kg x 3
110kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1


A very, very hard rep of 180kg without a belt. I'm gutted it was this hard..
Hopefully I'll be able to borrow someones belt and after a week off of training I'll hit my goal of 200kg.

Rest week!

To everyone who reads this - I won't be back until Saturday evening with the results. My goals are..

Squat - 200kg
Bench - 120kg
Deadlift - 240kg
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Old 11-13-2012, 12:47 PM   #484
Shaun Gross
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Re: Shaun's workout log

Tuesday 13 November 2012

10 minute row


2500m

Very gentle. Deliberately kept it at 2:00min/500m pace the whole way. My breathe barely got elevated. Felt good to get the heartrate up and the joints moving though.

I'll do another one on Thursday night and then I'll be ready to smash it come Saturday!
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Old 11-15-2012, 02:12 AM   #485
Shaun Gross
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Re: Shaun's workout log

Thursday 15 November 2012

10 minute row

2516m

This was good again. Nice to get the legs and back moving. Barely got breathing. Can't wait for Saturday.
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Old 11-17-2012, 09:42 PM   #486
Shaun Gross
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Re: Shaun's workout log

Saturday 17 November 2012

Auckland Novice Powerlifting competition.

I weighed in at 95.8kg.

Squat

180kg
192.5kg - Equals all-time PR
200kg (F) - Got stuck in my sticking point. Could've got 197.5kg up but I rolled the dice for a big PR. Next time!

Bench

110kg (F) - Didn't wait for the calls. Dumb
110kg - Equals my best paused bench (pathetic I know)
115kg (F) - Lost the groove and it came up too high on my body. Sore shoulders

Deadlift


210kg
230kg
- Equals all time PR
240kg (F) - Barely got it 1 inch off the ground. So tired by this point!

532.5kg Total. Below my goal of 560kg, but I'm happy to have equalled all my old PR's which were set on separate days. Freaking tired and grumpy and sore the next day now though! haha. I really need to learn how to bench properly!

My nutrition was pretty crappy on the day, I really need to work on that next time. The day was lots of fun and it was great being around other people who lift and were supportive. I might aim to do another novice comp in July next year and focus on it properly - do 12 weeks of dedicated powerlifting training. There's a comp in March but that will be just when the Open starts which I really want to focus on this year.

Back to crossfit and metcons next week, can't wait.
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Old 11-20-2012, 01:54 AM   #487
Shaun Gross
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Re: Shaun's workout log

Tuesday 20 November 2012

Back into the Olympic lifting today. I wanted to do low volume and didn't think I could handle Outlaw's workload for the day, due to still being fatigued from the comp day and a late night last night

Snatch

40kg x 3
50kg x 2
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1


These felt surprisingly good. Stopped it there although I probably should have kept going.

Clean and Jerk

60kg x 2
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1


This also felt good. Jerk was a little bit off though.

Front Squat

130kg x 1
140kg x 1
150kg x 1
155kg x 1


Easy rep. Surprised myself

Left it there for the night. I don't wanna beat myself up right now.
I had some Olympic lifting and squatting goals this year that I haven't met yet. I'm thinking of dropping conditioning/Outlaw fully for the next 5 weeks and going hard on the Olympic lifting and squatting to meet them. I'll think it over for a bit..
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Old 11-21-2012, 11:26 AM   #488
Shaun Gross
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Re: Shaun's workout log

Wednesday 21 November 2012

WOD 121120:

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) heavy but perfect, rest 60 sec. DEMO VIDEO


I did lifts from the hang instead, done EMOM

1) 80kg Hang Snatch - F,F,1,1,1,1,F - Not good tonight
2) 100kg Hang Clean and Push Jerk - 1,1,1,1,F,1,1 - Not that good either


I probably didn't warm up the greatest tonight, I was rushing things. Gutted to not have the best night - Maybe I'm not recovered from the weekend?

Strength

1) Back Squat: EMOM for 5 minutes 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats heaviest possible, rest 60 seconds.


1) 165kg x 5 x 2 - Difficult as
2) 120kg x 7 x 2 - Difficult as, as well


Conditioning - Skipped


3 x 5 strict pullups + 3 x 5 strict dips to finish.


Shattered tonight, I'm finding it hard to handle this volume..
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Old 11-22-2012, 02:33 AM   #489
Shaun Gross
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Re: Shaun's workout log

Thursday 22 November 2012

WOD 121121:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)


1) 72.5kg (Based off 90kg)- Easy as
2) 92.5kg (Based off 115kg) - Easy as


These felt real good tonight. Stoked

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO


1a) Skipped
1b) 100kg x 4 x 5
1c) Standing Shoulder Press - 75kg x 2 x 5, 75kg x 3, 70kg x 5


Rows felt good. Shoulder Press were strangely hard - I just had no push on the third set. Still some decent volume..

By this point I was exhausted and didn't think I could make it through the whole conditioning. My ability to handle volume has really gone down the tubes lately. I decided to modify the conditioning to one hard row.

Conditioning

1K row


3:24.5

About 7.5 seconds off my PR but it wasn't at 100% effort. Still this had me in pain for about 10 minutes afterwards. Hopefully my conditioning will be on its way back soon..

Rest day tomorrow!
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Old 11-23-2012, 05:05 PM   #490
Shaun Gross
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Re: Shaun's workout log

Saturday 24 November 2012

WOD 121123:

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.

Notes: All reps must be performed with the hips (***) in contact with the bench.


1) No bands. I did 165kg deadlifts, no belt, double overhand-no hook grip

13 reps, then I shut it down due to back fatigue. Can't push the lower back lately. All the reps were fast though.

2) 77.5kg x 8, 82.5kg x 5, 87.5kg x 5, 100kg x 3, 105kg x 3, 110kg x 2

I hate benching.

Conditioning - To be done later in the day.
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