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#31 |
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Re: Shaun's workout log
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! |
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#32 |
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Re: Shaun's workout log
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 |
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#33 |
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Re: Shaun's workout log
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.. |
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#34 |
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Re: Shaun's workout log
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.. |
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#35 |
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Re: Shaun's workout log
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.. |
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#36 |
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Re: Shaun's workout log
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!) |
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#37 |
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Re: Shaun's workout log
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? |
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#38 |
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Re: Shaun's workout log
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. |
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34/180cm/95kg/Log Last edited by Shaun Gross; 05-27-2011 at 01:57 AM.. |
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#39 |
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Re: Shaun's workout log
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. |
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#40 |
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Re: Shaun's workout log
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.. |
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