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Post by Deleted on Mar 23, 2017 2:43:19 GMT -5
2017-03-23 ccl3,wk1, bench Weights in kg
Wu: 10 min elliptical, 5*32.5,40,50 Main: 5*55, 5*62.5, amrap@70, 4 reps
3 sets of 8*55 DB row Assisted dips
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Post by Deleted on Mar 25, 2017 14:08:27 GMT -5
2017-03-25 ccl3, wk1, day 4 squat Weights in kg
Wu: 10 min elliptical, 3s Captain's chair Squat: 5*50, 62.5, 75 Main: 5*80, 5*95, amrap@105, 4 reps
assist/con: front squat 4*70, 6*50, 5*50 30 min of cardio (rowing)
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Post by Deleted on Mar 27, 2017 13:48:09 GMT -5
2017-03-27 ccl3 wk2 day1 OHP weights in kg
wu: 10 min elliptical, 5*20,25,30
Main: 3*35, 3*40, amrap@45, 4 reps
assist/con: ohp:7*35, 6*35, 6*35 (supposed to be 3sets of 8, but didn't want to suffer on form) BB row: 8*50, 7*50, 7*50 Landmine twist:(including bar, don't know what the actual weight I'm moving becomes) 5*30, 6*30, 4*30 Landmine press(2h): 9*35, 6*50, 7*50
Finished of with 15 minutes of lying on the floor dying 😂 Nah but really felt like I put in plenty of effort today. First time in a while that I am truly happy about my performance.
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Post by Deleted on Mar 28, 2017 1:02:36 GMT -5
2017-03-28 ccl3 wk2 d2 Deadlift Weights in kg
WU: 10 min elliptical, captain's chair, some thing Brian alsruhe does where one lays on the floor and pushes out ones belly with a kettlebell or other weight on it Deadlift: 5*55, 5*67.5, 5*80
Main: 3*95, 3*107.5, amrap@122.5, 4 reps
assist/con: Deadlift: 6*95, 4*95, 3*95 3*weighted plank Farmer's walk w/dumbbells
Edit: the automatic filter on this board is hilarious at times. Changing a short form of assist to "donkey". Hahaha
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Post by Deleted on Mar 31, 2017 3:08:01 GMT -5
2017-03-31 ccl3 wk2 d3, bench Weights in kg
WU: 10 min elliptical 5*32.5, 5*40, 5*50
Main: 3*57.5, 3*65, amrap@75:3 reps
Assist/con: Bench 7*57.5, 6*57.5, 6*57.5 Barbell side bends 3 sets Landmine row 5*55, 4*55, 5*55 Landmine press standing(2h) 5*55, 4*55, 4*55
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Post by Deleted on Apr 5, 2017 3:13:55 GMT -5
2017z-04-05 ccl3 wk2 d4 squats Weights in kg
Warmup: 10 min elliptical, captain's chair, belly-push-out-thingy(if anyone has a appropriate name for this exercise, I'd appreciate it) Squat: 5*50, 5*62.5, 5*75
Main: 3*87.5, 3*100, amrap@112.5: 2 reps
Assist/con: 4*87.5, 5*87.5, 5*87.5 Weighted planks 3*30 seconds 20 min rowing machine
Had some back pain for the last couple of days, which is why I finished this "week" so late. Didn't care about performance today, just wanted to get some work in.
I also have a student event coming up this weekend where I will be both invovlved as help and participating (read: I will drink with students and also make sure said students don't wreck the locations in which this takes place) so I'll probably have to squeeze in the whole next week of workout Monday to Thursday next week before going home for easter. Is this a good idea, skipping the rest day? Or would it be better to just do two of the workouts next week and two after easter? I'm afraid I'll get slightly detrained.
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Post by Ryan on Apr 5, 2017 9:12:58 GMT -5
Well, there are many ways to approach this sort of thing, but my feeling in general is that strength building is not like endurance training: Gains are much harder to come by, and also harder to lose.
So if the core question is whether missing a couple of workouts in a row will hurt you, then my answer is "no". If you are run training and miss a couple of days running, that will probably have an adverse affect, but the way you are training (and what you're training for) is completely different.
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Post by Deleted on Apr 5, 2017 9:15:41 GMT -5
I see. If so, a better approach would likely be to split next weeks workouts over two weeks as to not overstrain myself, especially after a weekend of drinking and with a new course starting on Monday, if I understand you correctly.
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Post by Ryan on Apr 5, 2017 9:31:23 GMT -5
Yes sir. With that said, be prepared to hit it hard as they say when you're back to your regular training routine.
You might be surprised with added energy too.
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Post by Deleted on Apr 12, 2017 7:52:56 GMT -5
Unfortunately, I won't have time to train before going back home for the weekend at all, due to a lot of stuff coming up with my new course.
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Post by Deleted on Apr 18, 2017 3:24:46 GMT -5
2017-04-18 ccl3 wk3 d1 OHP weights in kg
WU: 10 min elliptical, some mobility/stretch OHP 5*20,25,30
Main: 5*37.5, 3*42.5, amrap@47.5 4 reps (making my calc. 1rm 54kg, now that's a motivation boost for me)
Assist/con: Ohp: 7*37.5, 5*37.5, 5*37.5 Barbell row: 6*50, 5*55, 4*60 Assisted pullups: 3 w/-20, 2 w/-20, 2 w/-20 Lateral raises: 4*9, 4*9, 3*9 Landmine twist: 3*30, 3*30, 3*30 Lat. Pulldown: 10*55, 7*65, 4*75 Pushups: 7, 5, 6
All this in under 1.5 hours. Really a huge difference in flow depending on the time of day. This gym is tiny and I'm looking forward to switching late this summer.
Felt like a good session, I was especially surprised by my Pushups considering I seldom do those and have gained quite some weight over the last couple of months, at 104 now despite my food restrictions during lent. As Ryan predicted I felt quite a lot of extra energy today.
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Post by Deleted on Apr 19, 2017 0:27:10 GMT -5
2017-04-19 ccl3 wk3 d2 squat Weights in kg
Wu: 10 min elliptical, captain's chair, belly-push-out-thingy, mobility/stretch Squat 5*50, 5*62.5, 5*75
Main: 5*95, 3*105, AMRAP@120, 2 reps
Assist/con: Squat: 4*95, 4*95, 3*95 Captain's chair(with 5kg dumbbel): 3 sets of 6 Front squat: 5*50, 4*50, 3*50 Plank: 2*30 seconds
Felt good, I really feel like I earned my off day.
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Post by Deleted on Apr 21, 2017 1:52:36 GMT -5
17-04-21 ccl3 wk3 d3 bench Weights in kg
Wu: 10 min elliptical, stretch/mob 5*32.5, 5*40, 5*50
Main: 5*62.5, 3*70, amrap@77.5, 2 reps
Assist/con: Bench: 5*62.5, 3*62.5, 3*62.5 Barbell side bends: 3 sets of 6 Dips: 5, 5, 4 Landmine press (2hands): 7*40, 6*40, 7*40
Felt really good today as well, especially dips without assistance going so well, did not expect that.
A good weekend to you!
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Post by Deleted on Apr 22, 2017 6:41:54 GMT -5
17-04-22 ccl3 wk3 d4 deadlift weights in kg
Wu: 10 min elliptical, captain's chair, belly-push-out-thingy, stretch/mob Deadlift: 5*55, 5*67.5, 5*80
Main: 5*100, 3*115, amrap@127.5 3 reps
Assist/con: Deadlift:3*100, 3*100, 4*100 Landmine row: 10*35, 6*45, 5*45 Assisted pull-up: 5 w/-30, 4 w/-30, 3 w/-30 Farmer's walk with 2*20 kg dumbbell
Well, that was the heavy week. Good to see that I, on calculated 1rm improved on all lifts, really a great confidence boost. 😊
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Post by Deleted on Apr 28, 2017 1:10:06 GMT -5
So, finished deload today (didn't log any of the deload week because I didn't really feel like it's worth logging anywhere but in the wendler app) and will start cycle 4 on Monday. Current bw: 103.5 kg
Calculated 1 rm during last cycle: OHP: 54 kg Squat: 128 kg Bench: 83 kg Deadlift 140 kg
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Post by Deleted on May 1, 2017 4:25:14 GMT -5
2017-05-01 ccl4 wk1 d1 OHP weights in kg
WU: 10 min elliptical, stretch/ mob Ohp 5*22.5, 5*27.5, 5*32.5
Main: 5*35, 5*40, amrap@45, 5 reps
Assist/con: Ohp: 1-5, 5-1*45 (pyramid)
Tight schedule so I finished there.
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Post by Deleted on May 2, 2017 1:33:58 GMT -5
2017-05-02 ccl4 wk1 d2 squats Weights in kg
Wu: 10 min elliptical, captain's chair, belly-push-out-thingy, stretch/mob Squat: 5*50, 5*65, 5*77.5
Main: 5*82.5, 5*95, amrap@110, 4 reps
Assist/con: Squat: 6*82.5, 4*82.5, 5*82.5 3*30s plank
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Post by Deleted on May 4, 2017 2:24:25 GMT -5
2017-05-04 ccl4 wk1 d3 bench Weights in kg
Wu: 10 min elliptical, stretch/mob Bench:5*32.5, 5*42.5, 5*50
Main: 5*55, 5*62.5, amrap@70:5 reps
Assist/con: Bench: 8*55, 6*55, 7*55 Switched between dips and Landmine twist without rest, not counting, until I was unable to execute a single dip properly. Pushups:6, 6, 4
I never really look forward to bench day, but I feel it went really well today.
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Post by Deleted on May 8, 2017 1:49:36 GMT -5
2017-05-08 ccl4 wk1 d4 deadlift weights in kg
WU: 10 min elliptical, captain's chair, belly-push-out-thingy, stretch/mob Deadlift: 5*55, 5*70, 5*85
Main: 5*90, 5*105, amrap @120: 4 reps
Assist/con: Deadlift: 4*90, 3*90, 4*90 Barbell row: 5*70, 3*70, 3*70 Assisted pullup (-20kg): 3, 2, 1 Farmer's walk with 25 kg plates for a couple of rounds around the gym
Felt pretty good today. I had to put off Friday's workout until today because I felt really weak and sluggish throughout the weekend.
I'm under quite a bit of stress right now since I have a big exam on Friday that will determine whether I can start the next semester in fall, I'm moving in a few weeks(ofc it feels great to finally leave the tiny room my partner and I have shared for 9 months for an actual apartment, but moving is always stressful) and now that this semester is leaning towards its end, I have quite a few meetings with some of the student associations I'm involved in since all of them need to vote for a new board/revote for the current board by June.
TL;DR:I'm glad if I can keep up some manner of consistency in my training for the weeks to come since I have a lot going on right now.
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Post by Deleted on May 15, 2017 2:40:54 GMT -5
2017-05-15 ccl4 wk2 d1 OHP weights in kg
WU: 10 min elliptical, stretch/mob Ohp: 5*22.5, 5*27.5, 5*32.5
Main: 3*37.5, 3*42.5, amrap@ 50: 4 reps
Assist/con: Ohp 6*37.5, 7*37.5, 6*37.5 Barbell row/Pushups(instead of rest): 12*37.5/8, 10*37.5/6, 5*37.5/4, 8*37.5/3 Landmine twist: 6*30, 4*30, 4*30 10 min on the rowing machine.
Pretty beat up, but happy.
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Post by Deleted on May 16, 2017 8:17:17 GMT -5
17-05-16 ccl4 wk2 d2 squat Weights in kg
Wu: 10 min elliptical, captain's chair, belly-push-out-thingy, stretch/mob Squat:5*50, 5*65, 5*77.5
Main: 3*90, 3*102.5, amrap@115: 4 reps
Assist/con: Squat: 5*90, 4*90, 3*90 Plank 3*30 seconds
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Post by Deleted on May 20, 2017 2:32:47 GMT -5
2017-05-20 ccl4 wk2 d3 bench Weights in kg
Wu: 10 min elliptical, stretch/mob Bench: 5*32.5, 5*42.5, 5*50
Main: 3*57.5, 3*67.5, amrap@75: 4 reps
Assist/con: Bench: 8*57.5, 8*57.5, 8*57.5 Close grip bench: 7*40, 8*50, 6*50 Landmine twist/dips until failure
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Post by Deleted on May 30, 2017 1:45:17 GMT -5
2017-05-30 ccl4 wk3 d1 ohp Weights in kg
Wu: 10 min elliptical, stretch/mob Ohp: 5*22.5, 5*27.5, 5*32.5
Main: 5*40, 3*45, amrap @50: 3 reps
Assist/cond.: OHP: 5*40, 3*40, 4*40 Barbell row: 10*45, 9*45, 9*45 Dips:5, 5, 6 Landmine twists, 3 sets, didn't count reps Assisted pullups: 5(-30), 3(-30), 3(-30) Farmer's walks with dumbbells and pushups in between for three sets, then 30s break; repeated that rotation 5 times.
Forgot to log that last deadlift session here, I forgot about everything around me once I had finally been able to make it to the gym with the move and all. Did the work and got 3*125kg for amrap
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Post by Deleted on Jun 1, 2017 11:33:03 GMT -5
2017-06-01 ccl4 wk3 d2 Squat Weights in kg
Wu: 10 min elliptical, captains chair, belly-push-out-thingy, stretch/mob Squat: 5*50, 5*65, 5*77.5
Main: 5*95, 3*110, amrap@122.5: 1, bailed at the bottom of my second rep as I couldn't bring myself back up.
Assist/con: A few sets of squats @70 to see if anything hurts or something that might have caused me to fail that second rep. Everything felt alright though.
3 sets of 6 front squats @70 Captains chair 3*40 s plank Rowing machine
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Post by Deleted on Jun 2, 2017 3:19:04 GMT -5
2017-06-02 ccl4 wk3 d3 bench Weights in kg
Wu: 10 min elliptical, stretch/mob Bench: 5*32.5, 5*42.5, 5*50
Main: 5*62.5, 3*70, amrap@80: 3 reps
Assist/cond: Bench: 5*65, 4*65, 4*65 KB side bends, 3 sets Incline bench: 9*40, 6*50, 5*50
Hit the rowing machine for a while after that
Good weekend to you!
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