zorgotron's log

body weight exercises

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zorg
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Post by zorg » Wed Jan 21, 2009 10:04 am

21.01.09

35x Squat
15x K2E
35x Squat
35x Situp, with a 5kg-plate
15x K2E
35x Squat

2 rounds for time.

Total time: 14:19
Improved by 02:59.

zorg
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Post by zorg » Thu Jan 22, 2009 8:48 am

22.01.09

5x5

Squats
46,50 kg
52,50 kg
52,50 kg
52,50 kg
52,50 kg

Push Presses
38,50 kg
42,50 kg
42,50 kg
38,50 kg
38,50 kg

Power Cleans
44,50 kg
48,50 kg
52,50 kg
52,50 kg
44,50 kg

zorg
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Post by zorg » Fri Jan 23, 2009 6:53 am

23.01.09

L7D3 - 07:24

Too wasted by yesterdays WO to get a better time. Good thing I got two rest days now.

zorg
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Post by zorg » Sun Jan 25, 2009 8:53 am

25.01.09

Reading through my log, I realized that I had wanted to do some max effort lifts.

5x1 Deadlift:
72,50 kg
82,50 kg
92,50 kg
102,50 kg
106,50 kg <-- PR

I coud possibly have put on a little bit more, but I'm cautious (I'm doing this in my room, dropping the bar would be a very bad idea). Next time, though.

Also, practiced a bit Double Unders, and got two singles (ie non-consecutives) right.

zorg
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Post by zorg » Mon Jan 26, 2009 9:04 am

26.01.09

L7D1 - 27 rounds <-- PR :D

Also, started with the Zone last week. Feel good so far.

zorg
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Post by zorg » Tue Jan 27, 2009 9:33 am

27.01.09

5x5

Squats
46,50 kg
52,50 kg
56,50 kg
52,50 kg
52,50 kg

Presses
36,50 kg
40,50 kg
42,50 kg
40,50 kg
38,50 kg

Deadlifts
78,50 kg
88,50 kg
98,50 kg
72,50 kg
72,50 kg

I need to step down to 3 reps on my deadlift max set. This was just barely doable; mainly because of grip strength.

volleyball_man
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Post by volleyball_man » Wed Jan 28, 2009 6:25 am

Are you using mixed grip? One over and one under? This helps me a lot.

zorg
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Post by zorg » Wed Jan 28, 2009 7:29 am

No, I wasn't. With higher weights, it seems to be necessary, though.

zorg
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Post by zorg » Wed Jan 28, 2009 8:52 am

28.01.09

L7D2 - 06:21

(01:35 - 01:30 - 01:27 - 01:24 - 01:25)

zorg
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Post by zorg » Thu Jan 29, 2009 8:48 am

29.01.09

5x5

Squats
46,50 kg
52,50 kg
56,50 kg
52,50 kg
52,50 kg

Push Presses
38,50 kg
42,50 kg
42,50 kg
42,50 kg
38,50 kg

Power Cleans
42,50 kg
52,50 kg
52,50 kg
42,50 kg
42,50 kg

zorg
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Post by zorg » Fri Jan 30, 2009 8:25 am

30.01.09

L7D3 - 07:32

To get better, I need to improve on my pull-ups.

Also, Practical Programming was in the mail today.

zorg
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Post by zorg » Mon Feb 02, 2009 9:21 am

Change of program: I decided to do lifting exercises on Mon, Wed, and Fri; and simplefit D1 on Tue, D3 on Thu.


02.02.09

Squats
5 x 5 x 52,5 kg

Presses
5 x 5 x 40,5 kg

Added 3 sets of MaxRep chinups, and got 10, 7 and 5 reps.

I made a point to rest two minutes between each set. I'm curious to see how this goes! My endurance is quite OK, but my strength needs work.

volleyball_man
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Post by volleyball_man » Tue Feb 03, 2009 5:32 am

Nice plan.

Throw in a CF workout now and again.

zorg
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Post by zorg » Tue Feb 03, 2009 8:29 am

volleyball_man wrote:Throw in a CF workout now and again.
I will, most likely on my (instead of my) simplefit days.

03.01.2008

L7D1 - 25 rounds

zorg
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Post by zorg » Wed Feb 04, 2009 9:00 am

04.02.09

Squats
5 x 5 x 54,5 kg

Push Presses
5 x 5 x 42,5 kg

Deadlift
1 x 5 x 92,5 kg

Again, I took 2:30 rest between sets. Added 15 weighted situps.

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