nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

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.

Find more posts tagged with

Quick Links

Comments

token

Sunday 8th October

Press
5@40kg
3x5@50kg

S/S
Chinups
Ring Dips RTO
3x8

Ab Rollouts
3x6

Been ridden with the pox the past week. Still not 100% but on the tail end of it.

token

Tuesday 10th October

Front Squats
5@50kg
5@60kg
2@70kg
3x5@75kg

RDL
2x12@75kg

Got out of bed late so quick session but I would have dialled it back anyway as not 100% yet

token

Wednesday 11th October

Bench
8@40kg
5@60kg
3@70kg
3x5@75kg

S/S
DB Row @ 35kg
CG Bench @ 60kg
4x8

token

Friday 13th October

S/S
3x3 Box Jumps @ 32'ish
5 Deadlifts@60,80,100kg

Deadlift
3x5@120kg

...

Football
60m

Still low energy so left it after deadlifts which I found heavy compared to last time.

token

Tuesday 17th October

Front Squats
5@50kg
3@70kg
3x5@80kg

RDL
2x10@80kg

Short on time here again^

Was busy the whole weekend and didn't get a chance to train. Was looking forward to a no time limit session then yesterday but I got a email that Flyefit was closing for the day just as I was about to head out the door #Ophelia

token

Wednesday 18th October

S/S
5,5,5 Press @ 52.5kg
5,5,3 Chinups @ 16kg

S/S
8 Dips
6 Chinups
x3

token

Friday 20th October

Deadlift
5@60,80,100kg
1@120kg
3x5@125kg

Leg Press
2x12@+130kg

...

Football
60m

Was out at a gig last night so bit of struggle getting to the gym this morning but went fairly ok.

token

Saturday 21st October

Press
5@40kg
2@50kg
3x5@55kg

S/S
8 Chinup
10 Ring Pushup
x4

Ab Rollouts
2x8

Home session. First Saturday in ages I haven't been doing something the night before so threw in half an hour of rolling & stretching with the extra free time.

Press was tough following Wednesday. Would have done bench then but i went in the evening and it's easier to get a rack then than a bench.

Was going to do dips but I wasn't doing them outside like I usually do with the weather. Doing them on a doorway pullup is a little cramped.

token

Sunday 23rd October

Front Squat
2x3@50kg
3@70kg
2@80kg
3x3@85kg

Squat
2x8@80kg

Gonna be missing the best part of week soon so getting an extra session in. I was bollixed however so less reps than I had initially planned. Back Squats felt a bit funky after not doing them for a while.

token

Tuesday 24th October

Bench
2x5@40kg
3@60kg
2@70kg
3x5@77.5kg

S/S
DB Row @ 32.5kg
CG Bench @ 60kg
4x10

Curls
2x12@12.5kg db's

Picked up a 4 set of bands today at d8fitness which is a 10 minute walk from work. Need to do something about my shoulder so will start doing band pull aparts, band dislocations etc..

token

Wednesday 25th October

Deadlift
5@60,80,100kg
1@120kg
2x5@130kg

Leg Press
8@+100kg
15@+140kg

https://www.youtube.com/watch?v=pztXf8HqE6o

Starting to feel proper heavy now. Form broke on 2nd set so left out the 3rd. Busy for the best part of a week now but will try sneak a deload'y session in over the weekend to keep things ticking over.

Mr. CooL ICE

Just wondering. Do you mean to do the shrug at the end?

Alf Veedersane

Nicolas Cage wrote: »

Just wondering. Do you mean to do the shrug at the end?

I thought it was more the hips pushing through hard at the end than a shrug.

Like a clean pull....but a deadlift

token

Nicolas Cage wrote: »

Just wondering. Do you mean to do the shrug at the end?

Alf Veedersane wrote: »

I thought it was more the hips pushing through hard at the end than a shrug.

Like a clean pull....but a deadlift

Yup that movement is ingrained in me now. Some small part of me still thinks I'm going to explode with 130kg and drop under the bar for a clean. Alas to dream.

token

Friday 3rd November

Football
60m

Saturday 4th November

Press
5@30,40kg
3x5@50kg

S/S
8 Chinup
7 Dips RTO
x4

Sunday 5th November

Deadlift
5@60,80,100kg
3x5@120kg

Squat
5@60kg
4x10@70kg

Ab Rollouts
3x5

Bit longer break than planned but anyways back to it

token

Thursday 9th November

Bench
8@40kg
5@60kg
3@70kg
3x5@77.5kg

S/S
DB Row @ 32.5kg
CG Bench @ 60kg
4x8

Friday 10th November

Football
60m

Saturday 11th November

Surfing
2hrs

Friday 17th November

Football
60m

Tuesday 23rd November

Bench
8@40kg
5@50kg
5@60kg
3x5@70kg

S/S
DB Row @ 30kg
CG Bench @ 50kg
4x10

Got another cold around the 6th. It wasn't too bad then but dialled back on gym. Getting in the Atlantic Ocean on the 11th wasn't the wisest decision however and I was proper ****ed afterwards for a good week. Only coming around again now.

Not much time left between now and the drin...festive season to get back on track.

token

Friday 24th November

Football
5v5@60m

Tuesday 28th November

Front Squat
3x5@60kg

Squat
4x10@60kg

RDL
4x10@60kg

Friday 1st December

Football
5v5@60m

Monday 4th December

Football
7v7@60m

Tuesday 5th December

S/S
Press @ 45kg
Pullup
5x5
+
10 Press
9 Chinup

Thursday 7th December

Deadlift
5@60,80
1@100kg
3x5@100kg

Leg Press
4x10@+110kg

Football
5v5@60m

Monday 11th December

Deadlift
5@60,80
1@100kg
3x5@105kg

S/S
8 RDL @ 70kg
6 Bulgarian Split Squat @ 40kg
x4

Football
7v7@60m

Tuesday 12th December

Bench
8@40kg
5@60kg
3x5@70kg

S/S
DB Row @ 32.5kg
CG Bench @ 55kg
4x8

Well something like that anyway memory gets fuzzy 2+ weeks back. Was sporadic again but not bad past two weeks. Played a good few games of football.

token

Thursday 14th December

Front Squat
5@50,60kg
3x5@65kg

Squat
4x10@65kg

Football
5v5 @ 60m

Friday 15th December

Football
5v5 @ 60m

S/S
10,10,10,8 Dip
8,8,6,6 Chinup

token

Tuesday 19th December

Deadlift
5@60,80
1@100kg
3x5@110kg
2x10@90kg touch & go

Leg Press
4x10@+130kg

Wednesday 20th December

Bench
8@40kg
5@60kg
3x5@72.5kg

S/S
DB Row @ 32.5kg
CG Bench @ 55kg
4x8

Wednesday 27th December

Front Squat
5@50,60kg
3x5@67.5kg

Squat
4x10@67.5kg

KB Swing
15 EMOM @ 32kg
x10

token

Thursday 4th January

Football
5v5 @ 60m

Friday 5th January

Football
4v4 @ 60m

Picked up another cold al though not life threatening this time plus was busy in and around New Years so didn't do anymore lifting. Football was tough after little activity lately so left out any further sessions around it.

token

Monday 8th January

Football
7v7 @ 60m

Thursday 11th January

Powerclean
2x3@50kg
3@60kg
3x3@65kg

Front Squat
5@50,60kg
3x5@65kg

Squat
3x10@65kg

Football
5v5@ 60m

Friday 12th January

Football
5v5 @ 60m

Pre christmas fitness levels coming back. Not that those levels were anything to shout about.

Will try get the frequency back up with the gym. I'm moving to near Santry in February and it should be easier to get into a solid routine then.

I was checking out Morton gym as a runner but looks like it only opens at 9am in the morning which counts it out for morning sessions which is probably a deal breaker. Would be nice though as I could throw in more sprinting.

token

Sunday 14th January

Deadlifts
5@60,80kg
3x5@100kg

Monday 15th January

S/S
Press 40,45,47.5,50kg + 8,8 @ 40kg
Pullup 3,3,3,3 + 6,6 Chinup

Football
7v7@ 60m

Drained from football thurs&friday so had bailed early on Sunday session and wasn't feeling too energetic on Monday session either

token

Thursday 18th January

Powerclean
2x3@50kg
2x3@60kg
3x2@70kg

Front Squat
5@50,60kg
3x5@67.5kg

Squat
3x10@67.5kg

Football
5v5@ 60m

Friday 12th January

Football
4v4 @ 60m

Starting to get shin splints from x3 football a week. I get them pretty easy unless I gradually ease in so the sudden bump from x1 to x3 will do it. The game on Monday is over for awhile though so should manage.

token

Monday 22nd January

Powerclean
2x3@50kg
2x3@60kg
3x3@70kg

Deadlift
5@90kg, 110kg

Bulgarian Split Squat
4x8@2x12kg

Tuesday 23rd January

S/S
Press 3x5@50kg + 8,6,6,6 @ 40kg
Chinup 10x5

token

Thursday 25th January

Football
5v5@ 60m

Football
5v5@ 60m

The game I have in work on Fridays has moved so two games in one day. I wore a new pair of astro boots for second game which cut up my ankles.

The first hit on youtube for "break in football boots" after I got home was a video with the same model I got describing them as a little 'tough'. So will try the stuff I saw in video.

token

Thursday 1st February

Football
60m

S/S
Chinups
Dips
5x(7-4'ish reps)

Thursday 8th February

Football
60m

Saturday 10th February

Press
5@30,40kg
3x5@50kg

S/S
Chinups
Dips rto first 2 sets
4x7

Sunday 11th February

Front Squat
5@40,50kg
3x5@60kg

Squat
4x10@60kg

In the middle of moving at the moment. Moved out last week but new place not ready until later this week. Could have still trained more but will get back into a routine once settled. There's a gym within stone throwing range* of me that looks reasonably decent so I'll go in and have a look at the weekend. Won't have many excuses for not getting the sessions in then :pac:

*almost literally

token

Thursday 15th February

Football
60m

Saturday 17th February

Bench
5@40,50,60kg
3x5@70kg

S/S
DB Row @ 30kg
CG Bench @ 50kg
4x8

Sunday 18th February

Hike
Maulin @ 3hrs

Wednesday 21st February

S/S
Press @ 50kg
Pullup C2B
3x5

+

8,8,8,8 Press @ 40kg
8,6,6,5 Chinup

Fully moved. Last two sessions in new gym. I have a 18km round trip commute on bike now so giving myself this week to acclimatise before starting lower sessions.

token

Thursday 22nd February

Football
2x60m

I've been pushing most of the bike commutes this week for novelty reason of new routes and I also got a new bike. Legs were getting a bit wobbly in 2nd match.

token

Saturday 24th February

Press
5@30,40kg
3x5@50kg

S/S
Chinup
Ring Dip
4x7

Tuesday 27th February

Bench
5@40,50,60kg
3x5@70kg

S/S
DB Row @ 30kg
CG Bench @ 50kg
4x10

Thursday 1st March

G/S
8 SL Squat @ 12kg + 15kg
8 SL RDL @ 12kg
5 Ab Roll
x5

Saturday 3rd March

S/S
5 SA DB Press @ 21.5kg
10 DB Row @ 26.5kg

Sunday 4th March

Powercleans
2x3@50kg
3x3@60kg

Front Squat
5@50kg
3x5@60kg

Squat
4x10@60kg

Ab Roll
3x8

Gym back open today. I have a 12kg kettlebell & a adjustable dumbell in the house so used that on the snow days. I'd have two db's but i can't find one of the collars.

Can do powercleans in new gym aslong as I don't dump the weight. Theres bumper plates and rubber matting so nothing will break if I drop it but don't think it would go down too well. I rarely max them out anyway.

Anyway planning to get x4 frequency back in now with the gym a mere two minute walk away. I'll read 531 forever during the week and come up something to follow. With cycling & football and what not I'll do something fairly minimal. At least to start with anyway.

token

Tuesday 6th March

Bench
5@40,50,60kg
3x5@70kg

S/S
DB Row @ 35kg
CG Bench @ 55kg
4x8

Wednesday 7th March

Powercleans
2x3@50, 60kg
3x2@70kg

Clean Pulls
3x3@90kg

Deadlift
5@100, 110kg