Page 21 of 22

Posted: Fri Jul 10, 2009 6:54 am
by zorg
10.07.09

Squats
5 x 5 x 70,5 kg

Presses
5 x 5 x 47,5 kg

Maxrep Pullups was 12, 10 and 6 reps (PR!).

Added 15 x situps and db rows.

Posted: Fri Jul 10, 2009 7:55 am
by ianjb
zorg wrote:Maxrep Pullups was 12, 10 and 6 reps (PR!).
Congrautulations, a new PR always feels good!

Posted: Mon Jul 13, 2009 7:40 am
by zorg
It sure does!

13.07.09

Squats
5 x 5 x 71,5 kg

Push Presses
5 x 5 x 54,5 kg

Maxrep chinups was 16, 10 and 6 reps. PR!

Added 15 x situps and db rows.

Posted: Tue Jul 14, 2009 8:52 pm
by zorg
14.07.09

Ran 5k in 22 minutes.

Posted: Tue Jul 14, 2009 9:45 pm
by Ruli
5k in 22 min's is not a bad time at all zorg!

Posted: Wed Jul 15, 2009 7:37 am
by zorg
I want to get under 20 minutes... :)

15.07.09

Squats
5 x 5 x 71,5 kg

Presses
6 x 5 x 47,5 kg

Power Cleans
5 x 3 x 58,5 kg

Added 15 x db rows, situps and pushups with elevated feet. Also tried a few overhead squats (with measly 22,5 kg). Need to improve on the latter; I think core strength is limiting my presses.

Accidentally did 6 instead of 5 sets on the presses.

Posted: Thu Jul 16, 2009 7:34 am
by zorg
16.07.09

Hang Cleans
1-1-1-1-1-1-1 reps

52,5 kg
58,5 kg
66,5 kg
70,5 kg F
68,5 kg F (Power Cleaned)
68,5 kg
70,5 kg F

added 10 x OHS, 15 x situp, db row and pushups.

Posted: Fri Jul 17, 2009 6:56 am
by zorg
17.07.09

Squats
4 x 5 x 71,5 kg
1 x 5 x 62,5 kg

Push Presses
5 x 5 x 54,5 kg

Maxrep pullups was 10, 7 and 5 reps.

Missed the clean on the fifth set of the squats.
Definitely felt yesterdays workout much more than expected. Completely wasted after the first few sets.

Added nothing today.

Posted: Mon Jul 20, 2009 8:11 am
by zorg
20.07.09

Squats
5 x 5 x 62,5

Presses
5 x 5 x 42,5 kg

Maxrep chinups was 17, 7 and 7 reps.

Added 15 x situps, db rows, pushups.

Reset the weight somewhat lower due to my last wo. That way, I can again concentrate on form.

Posted: Tue Jul 21, 2009 7:51 am
by zorg
21.07.09

Deadlift 1-1-1-1-1-1-1 reps

1 x 82,5 kg
1 x 92,5 kg
1 x 102,5 kg
1 x 112,5 kg PR
1 x 116,5 kg F
1 x 102,5 kg
1 x 102,5 kg

Added 15 x situps, pushups, db rows.

Posted: Wed Jul 22, 2009 7:55 am
by zorg
22.07.09

Squats
5 x 5 x 62,5 kg

Push Presses
5 x 5 x 46,5 kg

Deadlifts
1 x 5 x 96,5 kg

Added 15 x pushups, situps, db rows.

Took care to maintain good form, and to do the DLs in one set of 5, as opposed to five singles.

I'm really looking forward to the day my weakest lift will be 52,5 kg... Then I can just put the 20kg-plates on the bar and leave them there! :D My press has to go up a good deal till then, though.

Posted: Thu Jul 23, 2009 7:59 am
by zorg
23.07.09

Scaled WOD

4 rounds for time of
52,5 kg Deadlift, 12 reps
52,5 kg Hang power clean, 9 reps
52,5 kg Push jerk, 6 reps

Time: 23:53

I couldn't ever have done 5 rounds, or use the weight as rx'ed. Those HPCs kill me.

Posted: Fri Jul 24, 2009 6:23 am
by zorg
24.07.09

Squats
5 x 5 x 62,5 kg

Presses
5 x 5 x 42,5 kg

Maxrep pullups was 11, 10 and 7 reps.

Added 15 x situp, db row, pushups.

Posted: Mon Jul 27, 2009 7:33 am
by zorg
Since I'm not really doing simplefit right now (more like weight training + crossfit), I'll move my workout log here. I'll still be reading, and occasionally posting here, though. Feel free to drop by my blog!

Thanks again for providing these workouts, the advice and the feedback!

Posted: Mon Jul 27, 2009 8:01 am
by ianjb
We're gonna miss you.

Your update around noon my time every day was almost a constant in a changing world.

Your commitment and progress has been an inspiration. Your advice to newcomers always on the mark.

Good luck with your continued weight training + crossfit!