Shaun's workout log

[Shaun Gross]

Wednesday May 18 2011

Decided to tackle Diane again today.

Warmup - 5 minute jog.

Deadlifts

30kg x 10
70kg x 5
90kg x 3
110kg x 3
130kg x 3
140kg x 3

(Tried some overweighted reps to make Diane deadlifts feel lighter)

Diane

21-15-9
100kg deadlifts
Handstand pushups

13:28 (PR by about 7 minutes)

Still very slow compared to many people but quite happy about this. All deadlifts were in 3 sets to save my lower back (which was tightening up).
HSPU's - 5,5,3,3,3,2 then 3,3,3,2,2,2 then 3,2,2,2. This can definitely go faster but I just wanted to make sure I wouldn't fail HSPU's which was the problem last time. Constant improvements!

[Shaun Gross]

Thursday 19 May 2011

Bought a 32kg KB tonight. Quite excited about it - I haven't had a play with it yet because my lower back is quite bet up from Diane yesterday but it looks pretty sweet. The handle is a bit smaller than my 24kg though, will have to only hang on with three fingers and a thumb on each hand instead of 4, hopefully won't make too much of a difference.

Melissa's WOD

100 12 inch box jumps
7 16kg eye level KB swings at start of each minute

6:45 min.

She worked hard. Was puffing hard and legs were really working. Didn't want to talk to me for about 15 minutes afterwards, ha.

Me..

5 sets of 6 Deadhang pullups

Later on

Tabata pushups - 16, 11, 7, 7, 7, 7, 6, 6
30 seconds break
Tabata squats - 20, 20, 20, 20, 17, 16, 16, 17

Pullups were easy, time to start doing sets of 7 I think. With pushups I tried something different - no gaming, did max reps each round. Still pretty crap but I tried hard. Squats were hard, still quads.

Rest day tomorrow

[Shaun Gross]

Friday 20 May 2011

Not quite a rest day. Stayed home and watched a movie but did 10 sets of 10 32kg KB swings over the course of half an hour cos I was bored. Its not too hard, will use it for all my workouts for a while, so when I go back to my 24kg KB it will feel nice and light

Saturday 21 May 2011

Press

20kg x 10
40kg x 5
50kg x 3
60kg x 3
65kg x 3
70kg x 3
72.5kg x 3
75kg x 3 (PR!)
80kg x 0

Very happy with the press today, not gutted I missed the 80kg press, shoulders were pretty spent by that point

WOD - working on weaknesses

21, 15, 9
42.5kg OHS
Toes to bar

8:30

Was slow, but not bad effort. Did all Overheads squats unbroken which I was very happy with. Toes to Bar were all sets of 5 or less, grip was shot..
Going to keep chucking in these movements in WOD's, gotta get better!

Sunday 22 May 2011

Front Squats

20kg x 5
20kg x 5
60kg x 3
80kg x 3
100kg x 3
110kg x 1
120kg x 1
130kg x 1
135kg x 1
140kg x 1

Left it there. The 140kg lift was ugly and slow and I didn't have the mental game to try anything higher today - Late night last night so not recovered.
Still happy to have 3 plates, but have to try for those PR's and not wuss out next time.

WOD

10,9,8,7,6,5,4,3,2,1
70kg Front Squat
32kg KB swing

10:30

All sets unbroken, but my breaks between sets were too long. Gotta try harder..

[Shaun Gross]

Monday 23 May 2011

Hang Powerclean

20kg x 5
40kg x 5
50kg x 5
60kg x 3
70kg x 3
75kg x 3
80kg x 3 (PR)
85kg x 1 (Equals PR)
87.5kg x 1 (PR)
90kg x 1 (PR)

Happy with the PR. Was quite an ugly rep, but very happy to get it up.

WOD

15 60kg Hang Powerclean
15 Burpees

3 Rounds for time - 6:46

All powercleans were sets of 5. All burpees slow but unbroken.
Happy with this but still slow compared to others. Onwards and upwards..

A mate was over and did a quick WOD so I jumped in..

21-15-9

16inch (approx) box jump
pushups

2:15

Later on Melissa did a quick WOD

Alternating 16kg KB swing (eye level), and burpees

10,3 for all rounds. She hates burpees but her swings are getting really good even when tired..

[Shaun Gross]

Tuesday 24 May 2011

Run 1 mile for time:

6:50

Man that sucked..
Map my run tells me that there's about 35m of elevation change over the course. I know that's not much but I suppose it makes a difference.
Good test, will look for this number to go down..

[Shaun Gross]

Later on..

5 x 5 Deadhang Pullups

Started using Overhead grip (compared to neutral grip like I have been doing). Figured that it would help more for kipping pullups. Weren't hard at all.

5 mins later

5 HSPU's on the minute

6 minutes..

Keep practicing Shaun (seems to be the mantra for my log, ha!)

[Shaun Gross]

Thursday 26 May 2011

Had a good rest day yesterday..

Deadlifts

20kg x 5
70kg x 5
90kg x 3
110kg x 3
130kg x 3

2 Deadlifts on the minute, for 15 minutes

140kg
145kg
150kg
155kg
160kg
165kg
167.5kg
170kg
172.5kg
175kg (PR for double)
177.5kg (PR for double)
180kg x 1 (Failed second rep)
160kg
170kg x 1
170kg x 1

Good workout, was puffing a bit and got some good strength work in. After changing plates around, only had about 30 seconds rest between sets. Nice to PR..

WOD

21-15-9

42.5kg OHS
32kg KB swing

7:45

Couldn't seem to push the intensity which seems to be a reoccurance lately.. First set of OHS was unbroken which was pretty sweet. Just got puffed as though, and legs were burning. Time for sleep.
I think I do my KB swings a bit wrong with the 32kg KB, I seem to press it out at the top instead of letting it swing all the way up - Anyone else have this problem?

[Shaun Gross]

Friday 27 May 2011

Thrusters

20kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 3
90kg x 2 (Fail on 3rd rep)
90kg x 3
92.5kg x 3 (PR)

All the thrusters were done from the rack. My back feels quite fatigued from yesterdays deadlift so I didn't feel like doing any cleans. Never done heavy triples of thrusters so very happy with this. Wrists were what was holding me back really, if they were feeling better I reckon I could've gone for 95/97.5 for a triple. Weighed myself this morning at 92.4kg (which is the lightest I've been in about 3-4 years) so it was nice to be able to do a triple with my bodyweight on the bar.

Short WOD

5 pullups
10 24inch box jumps

5 Rounds for time - 2:32

No breaks. Missed 2 box jumps in second to last round. Good breather.
Something long tomorrow, maybe with running involved.

[Shaun Gross]

Saturday 28 May 2011

My rings turned up yesterday, and my lower back still feels a bit beat up so I thought I would have a skill day and learn to use my rings.
Never been on rings before, so it was a huge shock to be on them and do dips. Once I got the support down (well kinda - was hard to completely lock out my arms) I managed to do several sets of dips. Managed one set of 4, probably did around 30 in total. Did some ring pushups, and ring rows. Will keep practicing them whenever I can..

Later on

1 hour squash with mates.

Later on

5x5 Deadhang pullups

Arms and back are really tired now. I have buckle rash or something on my arms from the rings, I wonder if this is normal..
Squats tomorrow.

[Shaun Gross]

Sunday 30 May 2011

5 Rounds for time
20 24inch box jumps
400m run (a bit over with a turnaround)

14:45

Didn't take any breaks, but box jumps from second round onwards weren't pogo-ing. Running with tired legs is really hard for me.

Tonight squats, and maybe playing on my rings more..