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Imma gonna be an Emo
token
Figured I start a log here since switching from Crossfit to Weightlifting. The reason for the switch is I want to get stronger and I enjoy straight up lifting a lot particularly the olympic lifts so I figured that was the best route to it. I've joined East Coast Barbell in this pursuit. I did some beginner weightlifting sessions there last month and digged the place.
Current PRs
@ 77kg BW with belt:
Squat - 132.5kg
Press - 65kg
Deadlift - 160kg
Bench - 90kg
@ 75kg BW:
Front Squat - 91kg with belt
Snatch - 70kg
Powerclean & Jerk - 95kg
The slow lifts @ 77kg were from the Crossfit Total on December 11th. I've lost a good chunk of that strength since but it should come back quickly.
The 75kg BW lifts are recent. As you can see from my front squat vs powerclean I've got a serious deficiency in my squatting I've also a weak core and my chest & elbows drop in the front squat when it gets heavy so a lot of focus will be on both squatting and bringing up my core strength.
My main focus at the moment is the Nationals coming up on May 7th I think. I just did a CFI Oly meet this Saturday and there is another one in 5-6 weeks so that'll be good to see where my lifts are at before the Nationals.
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token
Thursday 2nd February
Push Press
5@40,50
3@70kg
3,4,3@75kg
Pair
10,10,6+2+2 Pullup
NG
10,10,10 Dips
Quick'ish session. Planned on 4x4 75kg Push Press but feeling fatigued. Taking a few days off now though.
token
Wednesday 15th February
Front Squat
2x5@50kg
4x5@70kg
RDL
3x10@70kg
Hanging Leg Raise
2x8
Thursday 16th February
Pair
WG Pullup @ BW
wide'ish, C2B
Press @ 50kg
4x5
Pair
8,8,7 Chinup
10,10,8 Dip
Picked up a cold at the end of the few days off so took another week. grgr. Easy'ish sessions to start again.
token
Sunday 19th February
Snatch Deadlift
5@60,80kg
3x5@90kg
Squat
5@60kg
4x10@80kg
Ab Wheel
3x8
knee
Monday 20th February
Pair
Press@55kg
Pullup 10kg
3x5
Pair
8,8,6+2BW Dip @ 10kg
8,7,6 Chinup
token
Wednesday 22nd February
Power Clean & Power Jerk
2x3+2@55kg
3x3+2@75kg
Front Squat
5@55kg
3x5@75kg
RDL
3x10@75kg
token
Monday 27th February
Pair
Pullup@12.5kg
Press@57.5kg
3x4
Pair
10,10 Chinup
8,7 Dip @ 12.5kg
Wednesday 1st March
Snatch Deadlift
5@55kg
3x5@95kg
Squat
5@55,75kg
4x8@85kg
Busy / bad time management etc.. so missed some sessions. A little short on time so quick'ish sessions for the above
token
Thursday 2nd March
Pair
Pullup @ 15kg
Press @ 60kg
3x3
Pair
DB Bench @ 25kg
slight incline
DB Row @ 35kg
4x8
With recent lack of frequency I hadn't recovered fully since previous upper session. Went with lower reps as a result on first pair. I've got my eye on a 5RM 60kg Press soon which I always thought was semi-decent. I got 4.5 reps back in 2014 I think after some focused pressing but for reasons I can't remember I fell off that program early before getting 5 reps.
Away for the weekend at a stag so will miss another few days now.
token
Monday 6th March
Front Squat
2x5@50kg
3@70kg
3x5@77.5kg
RDL
8,6,6@77.5kg
Short on desire rather than time this session. Good to get a bit in after the weekend though.
I'd planned 3x10 on RDLs but didn't have straps and was using a powerlifting bar which is thicker than I'm used to. My grip is not good.
token
Tuesday 7th March
Pair
5,5,5 WG Pullup
C2B
5,5,4 Press@57.5kg
Pair
9,8 Chinup
11,11 Dip
There's only 1 dip belt I think in macken st flyefit which I couldn't find so no weighted pullups/dips. Started off well but ran out of steam. Was expecting at least 2x10 on chinups.
token
Thursday 9th March
Snatch Deadlift
5@60,80kg
3x5@100kg
Squat
5@60,80kg
4x8@90kg
Pair
3 Pullup@15kg
2 Press@62.5kg
x3
+10 Chinup
I don't think I'll get a chance to train over yet another weekend so full body session.
Planned triples on press but barely got the 2nd rep on 1st set. Mostly a setup issue as the next two doubles went up pretty well. Still wouldn't have got 3 reps though.
token
Monday 13th March
Pair
4,3,3 Pullup @ 15kg
4,4,3 Press @ 60kg
Pair
10,10 Chinup
10 Press@50kg, 8 Dip@15kg
Had another busy weekend so didn't do too much volume. I wasn't trying today but I say that first press set was another 4.5'er set. Next time I'm feeling it I'll go for it.
I think I would have been good for 3x4 on pullups apart from sweaty grip. Flyefit didn't shut off heaters with decent weather today and it was roasting in the gym.
I never tracked 10RM on Press so I might have got a token one with the 50kg.
token
Tuesday 14th March
Power Clean & Power Jerk
2x3+2@55kg
2+1@75kg
3x2+1@80kg
Front Squat
2x5@55kg
2@75kg
3x5@80kg
RDL
3x10@80kg
Hanging Leg Raise
8,6
Sluggish on powercleans & jerks. Haven't been hitting 'the lifts' or my in case variations thereof much lately.
Decent other than that
token
Saturday 18th March
Press
5@40kg
3@50kg
1@55kg
5@60kg
5RM PB
Chinup
5@20kg
5RM PB
Pair
8 Press @ 50kg
7 Chinup @ 10kg
x4
https://www.youtube.com/watch?v=LH0fXO2L3gI
A little suspect 'knee wobble' on first rep of Press but I had a touch to spare at the end so good enough for me. I'll probably go for sets across in next 1-2 weeks.
Aiming for the 20kg for 5 with pullups which like press@60kg I think is reasonably decent.
token
Tuesday 21st March
Snatch Deadlift
5@60,80kg
2@100kg
5@110kg
1@120,125kg
Squat
5@60,80kg
4x5@95kg
Hanging Leg Raise
2x8
I was initially going for heavy set of 5 on snatch deadlift but they felt easier than I thought they would so went up to a max. A good form max definitely could have got 130kg but since I never maxed on snatch deadlift before it's an alright number to plonk down initially. I guess 140kg is a good goal for that. I'm going to switch back to Clean Deadlifts now though.
Squats felt heavy. Not sure if it was just from fatigue from deadlifts or something else.
token
Friday 24th March
Pair
8x3 WG Pullup
5x3 Push Press @ 75kg
Pair
DB Row @ 35kg
DB Bench @ 27.5kg
slight incline
4x8
Recent frequency dip due to sh*t going tits up in work. Proper tits up since Wednesday
liquidation
so I shouldn't have any bother with frequency the next few weeks
I have flyefit roaming but had only tried macken st up until now. I went into geogres st today. A lot more racks is the main thing.
I probably won't do too much more than I have been doing because if I'm fatigued too much from training I won't have the motivation to do anything else
token
Tuesday 28th March
Front Squat
2x5@50kg
3@70kg
1@80kg
5@85kg
4x5@75kg
RDL
4x6@90kg
Ab Wheel
3x10
token
Thursday 30th March
Pair
4,4,3 Pullup @ 16kg
5,5,5 Ring Dip @ 24kg
Pair
7,6 Press @ 50kg
8,8 Chinup
My upper back was fatigued from previous session so not much use on Pullups. Ring Dips took more out of me than I thought also coming into presses. Called it quits early.
Saturday 1st April
Deadlift
5@60,80,100kg
3x5@115kg
Squat
5@60,80kg
1@90kg
4x6@95kg
Going from snatch deadlifts back to regular. Gonna drop the clean precursor in logging as when I go heavy enough I lose the strict positioning that would constitute being a clean dead.
Started ab wheel but there were still doms there from the last time so canned it
token
Thursday 20th April
Front Squat
3x5@70kg
RDL
3x8@70kg
S/S
Pullup
chinup last set
Ring Dip
RTO except last set
3x8
Wednesday 26th April
Front Squat
5@50kg
3@60kg
2@70kg
5x5@75kg
KB Swing
15 EMOM @ 10 minutes
I was sick for a week so didn't train and by the time that was over I was full into interview mode so just left training out for another while and concentrated on that. I accepted an offer last week and start next week so back to it now.
Will have to figure out new training schedule but it will probably be flyefit Portbello in the mornings before work @ 10
Lost a bit of 'work capacity' as they say but strength levels seem ok
Alf Veedersane
Congrats!
If not too far from work, it's a great time to be training
token
Alf Veedersane
wrote:
»
Congrats!
If not too far from work, it's a great time to be training
Cheers! Yeah it's pretty much 2/3rds of the cycle into work with minimal detouring. Then <10 minutes from gym to work. I was in Portbello flyefit today for a look around 11:40-12:30 and was surprised how quiet it was. Much quieter than Geogres st or Macken st. I bumped into a friend there as well today and he says its also fine for when I plan to be in there about 8:45-9:30 or so.
token
Thursday 27th April
Pair
Pullup @ BW
Push Press @ 65kg
3x5
Pair
DB Row @ 32.5kg
DB Bench @ 25kg
4x6
Had doms including upperbody from yesterdays session. Must have been the swings.
token
Saturday 29th April
Mud Warrior
https://www.youtube.com/watch?v=O-_zfFkzDlM
At a stag^ good laugh. Pretty much everything that's on that video.
Wednesday 3rd May
Front Squat
3x5@80kg
RDL
3x8@80kg
Will try get back to regular routine from next week
token
Saturday 13th May
Surfing
90ms @ Lahinch. Slim pickings on good waves.
Thursday 18th May
Front Squat
3x5@70kg
S/S
RDL @ 70kg
Rollouts
3x8
First morning before work session. Had been too lazy until now with my will power being shocking in the mornings. This is even with not having to be in work until 10. Will be fine once I get back into a routine.
Anyway it's a pretty good time to the train the place was practically empty. One problem is you can't drop weights in Portbello. The "olympic lifting" area as they call it is on the second floor.
Days I want to do olympic lifts I'll need to go to Geogres st. Though I can't remember if that is suitable for dropping weights either. I'll go there next session to find out. Hopefully it is because it's pretty much same cycle between the two of them. Otherwise it'll be an extra couple k cycle to macken st.
token
Friday 19th May
Football
60 minutes @ lunch w/ new job
Sunday 21st May
S/S
Pullup
Press @ 50kg
24/25
5x5
Really sore from Thurs/Fri
Wednesday 24th May
Deadlift
5@60,80kg
3x5@100kg
S/S
Bulgarian Split Squat @ 2x12kg
AB Roll
3x6
Only had 30 minutes for the above with my inability to get out of bed in the morning.
'Performance' down a good bit so light weights working back up. Been cycling a good bit more also.
token
Thursday 25th May
S/S
Pullup
Push Press @ 60kg
3x5
S/S
Chinup
Dip
3x7
token
Monday 29th May
Front Squat
5@50,60kg
1@70kg
3x5@75kg
S/S
RDL @ 75kg
Hanging Leg Raise
4x8
Tuesday 30th May
S/S
DB Row @ 37.5kg
Bench @ 65kg
3x5
S/S
DB Row @ 30kg
DB Bench @ 22.5kg
4x8
token
Thursday 1st June
Deadlift
5@60,80kg
2@100kg
3x5@110kg
S/S
6 Bulgarian Split Squat @ 18&20kg
8 AB Roll
x4
S/S
Pullup
Press @ 50kg
3x5
Friday 2nd June
Football
60m
Away for long weekend now so no training until Tuesday
token
Tuesday 6th June
S/S
5 Pullup
3 Push Press @ 70kg
x5
S/S
Dips
Chinup
4x7
Was travelling in Canada 9th-26th June. Was hoping to to get a couple more sessions in before leaving but was unorganised.
Did a load of active stuff the first week with hikes, mountain biking etc.. then city stuff the second week
Don't have a scales to check but definitely put on a few kg. Gonna get back into a routine again from tomorrow
token
Friday 30th June
Football
60m
Saturday 1st July
S/S
DB Row @ 35kg
Bench @ 65kg
4x5
S/S
DB Row @ 30kg
DB Bench
slight inc
@ 22.5kg
4x8
S/S
10,10,10 Curl @ 12.5kg
8,7,5 Diamond Pushup
token
Tuesday 4th July
Front Squat
2x5@50kg
5@60kg
3x5@70kg
S/S
8 RDL @ 70kg
30s Plank
x4
Quick lunchtime session
token
Wednesday 5th July
S/S
Pullup
Press @ 50kg
4x5
S/S
NG Pullup
Press @ 40kg
2x6
The mind is willing but the body is weak. Need to build capacity back up.
