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Old 08-27-2011, 06:40 PM   #111
Shaun Gross
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Re: Shaun's workout log

Friday 26 August 2011

3 sets of 7 deadhang pullups (big breaks between - full recovery)
3 sets of 10 HSPU's (big breaks - 10 mins or so)

Nice little bit of volume while pushing at my max rep's per set.

Saturday 27 August 2011

Mowed the lawns in heat, every lap of the lawn I would do a few sets of Double Unders. I was really consistant (for me at least), and was getting 10-15 every set. I managed to get 25 in a row too which is a PR.
I didn't have much room so intentionally held my hands closer to my side - maybe this made it easier? Will try this technique again next time.

After lawns..

OHS

20kg x 10
40kg x 5
60kg x 3
70kg x 1
80kg x 1
90kg x 1
95kg x 1 (PR)
100kg x 1 (PR!)

2 plates, very excited! They were all good reps, I felt in control the whole time. My shoulder wasn't enjoying it though so I stopped at 100kg. If I can jerk the weight up I can squat it. Very happy with my progress with this lift.

WOD

4 Toes to bar
8 Pushups
10 24kg KB swings

3 mins on, 2 mins off, 4 rounds.
Started each round where I finished the last round.

12 Rounds exactly. Very grippy!
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Old 08-28-2011, 03:13 AM   #112
Shaun Gross
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Re: Shaun's workout log

Sunday 28 August 2011

Didn't feel like doing much today.
Played around on my rings doing skin the cats (kind of - found it hard to go the whole way around) and Muscle up attempts. Did some skipping too.

Later on went to the local bush walk and did some sprints up the flight of 100 stairs. 5 sprints in total, with about 2-3 minutes between sprints. 100% effort the whole way. Felt like death after the last 2. Could barely walk back to the car and have been shattered for the rest of the day. Good intensity! ha.

Hopefully will be feeling alright for squats tomorrow..
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Old 08-29-2011, 02:12 AM   #113
Shaun Gross
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Re: Shaun's workout log

Monday 29 August 2011

My calves are quite sore from yesterday, nothing to hold me back though..

Warmup - Double Unders

Squats

20kg x 10
60kg x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1
170kg x 1
177.5kg x 1 (PR)
162.5kg x 3 (PR!)
157.5kg x 5 (PR!!)

Huge Squat night!! The 1 rep and 3 rep PR's were hard, but not THAT hard. However, the 5 rep was ghastly, was so close to failing the last rep of the last set but made it. Very happy with my gains on the squat lately!

Bench

20kg x 10
60kg x 5
80kg x 5
90kg x 5
90kg x 4

Average bench night. I suck at bench

10 kipping pullups
5 x 5 deadhang pullups

Good night of training
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Old 08-29-2011, 07:18 PM   #114
Shaun Gross
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Re: Shaun's workout log

I just realised (while being bored at work, haha) that all my best lifts combined would give me over a 1000 pound crossfit total..

Squat - 177.5kg (391.32 pounds)
Press - 80kg (176.37 pounds)
Deadift - 200kg (440.92 pounds)

Total - 457.5kg (1008.61 pounds)

I know it wasn't done all in the same sitting, but this still makes me very happy. Last year when my total was around 420kg I thought getting up here would never happen but it has. I reckon I have more in each lift as well.

Maybe I could try for a 500kg (1002 pounds) total by the end of the year? A bit ambitious, but im sure a 192.5/87.5/220 isn't outside the realms of possibility - I'll just keep hitting it hard and hopefully will make it!
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Old 08-30-2011, 02:01 AM   #115
Shaun Gross
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Re: Shaun's workout log

Tuesday 30 August 2011

Warmup - Double unders. Set of 24, 16, then my rope broke, bah!

Powercleans

20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 3
80kg x 3
80kg x 3
85kg x 1
85kg x 1

Best reps I've ever done. Really started to do the 2 pulls for once. Stoked with my progress.

Push Press

60kg x 3
70kg x 3
80kg x 3
90kg x 3
90kg x 3
90kg x 3

Good strength on these. Was starting to slow down a bit at the end set and really had to press the reps up. Was good to do some overhead work

WOD

400m run
15-12-9 of..
24kg KB swing
hand release pushups
air squats
400m run

6:38

Good metcon! Was toasted afterwards. First run was 1:30 and last run was a 1:45 so good pace (for me).

Mean maori mean!
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Old 08-31-2011, 02:33 AM   #116
Shaun Gross
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Re: Shaun's workout log

Wednesday 31 August 2011

Warmup - Double Unders. Managed a set of 25 after many failures

Deadlifts

20kg x 10
70kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 1
180kg x 1
192.5kg x 1
202.5kg x 1 (PR)
160kg x 5
165kg x 5 (PR)
165kg x 5

Good deadlifts. They all felt tough but went up. I'm sure the 202.5kg was ugly but I'll take it!

Double Unders to finish - sets of 10-15

Didn't feel like doing anything else, feeling shattered after this.
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Old 09-05-2011, 02:28 AM   #117
Shaun Gross
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Re: Shaun's workout log

Thursday and Friday

Rest. Thursday my back was beat up from deadlifts, Friday I was travelling to the snow

Saturday 3 September 2011

Spent the day snowboarding and Whakapapa ski field on Mount Ruapehu. Amazing day, I have improved heaps from when I started so thats great. My fitness has also improved heaps from last time and I was barely sore at all.

Sunday 4 September 2011

Travelling home 4.5 hours from the snow. Was shattered but not sore.
I did not feel like working out.

Monday 5 September 2011

Front Squats

20kg x 10
60kg x 5
100kg x 3
120kg x 3
140kg x 1
145kg x 1
150kg x 1 (PR)
155kg x 1 (PR!)
140kg x 3 (Equals PR)
130kg x 5 (PR!)

Great Front Squat night. Improving leaps and bounds lately. The 155kg was probably one of the hardest squats I've ever done and it probably got a bit ugly but I got it up. If only I could clean a good proportion of this weight..

3 sets of 5 ring dips

5 sets of 5 deadhang overhand pullups

Tabata Squats - Straight 20's

Tabata squats are tough when you haven't done them for months..

Awesome night! If I'm not too sore tomorrow, I'm going to go on a 5K run..
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Old 09-06-2011, 01:58 PM   #118
Shaun Gross
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Re: Shaun's workout log

Tuesday 7 September 2011

My legs are soo sore from the front squats and tabata's on Monday. Haven't had this kind of stiffness for a long time..
I didn't have much motivation today so I didn't do much.

HSPU's - 3 sets of 10

These are getting easier. Only had 5 minute breaks between each set and only the last set was a real struggle.

Tabata 32kg Russian KB swings - 10,10,10,10

lower back stiffened up so had a 5-10 minute break

Tabata 32kg Russian KB swings - 10,10,10,10

I did Russian swings to protect the shoulders as they felt a little bit niggly after the HSPU's. I felt real good with these - apart from the lower back. I was really concentrating on using my hips and keeping arms straight.

It's wednesday morning here and my legs are still very stiff. I will see how I feel tonight with regards to what I am going to do.
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Old 09-06-2011, 02:35 PM   #119
Dustin Standel
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Re: Shaun's workout log

Quote:
Originally Posted by Shaun Gross View Post
Thursday and Friday

Rest. Thursday my back was beat up from deadlifts, Friday I was travelling to the snow

Saturday 3 September 2011

Spent the day snowboarding and Whakapapa ski field on Mount Ruapehu. Amazing day, I have improved heaps from when I started so thats great. My fitness has also improved heaps from last time and I was barely sore at all.

Sunday 4 September 2011

Travelling home 4.5 hours from the snow. Was shattered but not sore.
I did not feel like working out.

Monday 5 September 2011

Front Squats

20kg x 10
60kg x 5
100kg x 3
120kg x 3
140kg x 1
145kg x 1
150kg x 1 (PR)
155kg x 1 (PR!)
140kg x 3 (Equals PR)
130kg x 5 (PR!)

Great Front Squat night. Improving leaps and bounds lately. The 155kg was probably one of the hardest squats I've ever done and it probably got a bit ugly but I got it up. If only I could clean a good proportion of this weight..

3 sets of 5 ring dips

5 sets of 5 deadhang overhand pullups

Tabata Squats - Straight 20's

Tabata squats are tough when you haven't done them for months..

Awesome night! If I'm not too sore tomorrow, I'm going to go on a 5K run..
PR Happy Dance (X3) :

"He's a strong boy that one is, Martha."
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Old 09-07-2011, 03:13 AM   #120
Shaun Gross
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Re: Shaun's workout log

Wednesday 7 September

My quads are still very stiff from tabata squats on Monday. To be honest I think I'm getting sick as I was coughing and sneezing all day at work and I usually get quite bad DOMS when I'm getting sick. So that sucks.

Workout wasn't that great tonight, as shown below..

Warmup - Double Unders. These went really well. Did about 5 sets, every set was between 10-20. Finally getting some consistancy??

Powercleans

20kg x 5
40kg x 5
60kg x 3
70kg x 3
80kg x 3
82.5kg x 2

Cut it there. Technique was off and arms were sore - I think I was yanking the bar.

OHS

60kg x 3
70kg x 3
80kg x 3
85kg x 3
90kg x 1

My wrists were bothering me on all the sets. The one rep of 90kg was very solid, but my wrists were telling me not to try another.

I was going to do a WOD but couldn't be bothered. Decided to work on my double unders instead.

I did around 20 sets of 10-25 double unders. My timing was going great and I was really feeling the rope well. Managed to PR with 30 consequetive so quite happy with that. Maybe these are finally clicking?

If I feel terrible tomorrow its definitely going to be a rest day, I'll just have to see how I feel when I wake up..
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