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zorgotron's log

body weight exercises

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Postby zorg » Fri Jul 10, 2009 6:54 am

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.
zorg
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Postby ianjb » Fri Jul 10, 2009 7:55 am

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


Congrautulations, a new PR always feels good!
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Postby zorg » Mon Jul 13, 2009 7:40 am

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.
zorg
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Postby zorg » Tue Jul 14, 2009 8:52 pm

14.07.09

Ran 5k in 22 minutes.
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Postby Ruli » Tue Jul 14, 2009 9:45 pm

5k in 22 min's is not a bad time at all zorg!
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Postby zorg » Wed Jul 15, 2009 7:37 am

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.
zorg
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Postby zorg » Thu Jul 16, 2009 7:34 am

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.
zorg
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Location: germany

Postby zorg » Fri Jul 17, 2009 6:56 am

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.
zorg
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Postby zorg » Mon Jul 20, 2009 8:11 am

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.
zorg
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Location: germany

Postby zorg » Tue Jul 21, 2009 7:51 am

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.
zorg
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Location: germany

Postby zorg » Wed Jul 22, 2009 7:55 am

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.
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Postby zorg » Thu Jul 23, 2009 7:59 am

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.
zorg
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Postby zorg » Fri Jul 24, 2009 6:23 am

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.
zorg
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Postby zorg » Mon Jul 27, 2009 7:33 am

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!
zorg
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Location: germany

Postby ianjb » Mon Jul 27, 2009 8:01 am

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!
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