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PostPosted: Wed Jan 21, 2009 10:04 am
by zorg
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.

PostPosted: Thu Jan 22, 2009 8:48 am
by zorg
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

PostPosted: Fri Jan 23, 2009 6:53 am
by zorg
23.01.09

L7D3 - 07:24

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

PostPosted: Sun Jan 25, 2009 8:53 am
by zorg
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.

PostPosted: Mon Jan 26, 2009 9:04 am
by zorg
26.01.09

L7D1 - 27 rounds <-- PR :D

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

PostPosted: Tue Jan 27, 2009 9:33 am
by zorg
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.

PostPosted: Wed Jan 28, 2009 6:25 am
by volleyball_man
Are you using mixed grip? One over and one under? This helps me a lot.

PostPosted: Wed Jan 28, 2009 7:29 am
by zorg
No, I wasn't. With higher weights, it seems to be necessary, though.

PostPosted: Wed Jan 28, 2009 8:52 am
by zorg
28.01.09

L7D2 - 06:21

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

PostPosted: Thu Jan 29, 2009 8:48 am
by zorg
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

PostPosted: Fri Jan 30, 2009 8:25 am
by zorg
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.

PostPosted: Mon Feb 02, 2009 9:21 am
by zorg
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.

PostPosted: Tue Feb 03, 2009 5:32 am
by volleyball_man
Nice plan.

Throw in a CF workout now and again.

PostPosted: Tue Feb 03, 2009 8:29 am
by zorg
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

PostPosted: Wed Feb 04, 2009 9:00 am
by zorg
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.