Old log was f***d / Getting into Oly lifting / Gravity ++ Super Awesome Log That I May Even Update

Discussion in 'Training Logs' started by rE, Feb 8, 2016.

  1. rE

    rE Orange Belt

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    193 cm
    82kg

    The goals are basically to get stronger and bulk up, but not gain too much fat while remaining injury free and healthy.
     
    Last edited: Mar 3, 2016
  2. rE

    rE Orange Belt

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    So I joined an Oly lifting club to learn it. But, because they have some prerequsites they want you to have before you start with learning the lifts, a month or two will consist mosty of other stuff, not cleans & jerks / snatches.

    1. 2. 2016

    Pullup hang, 4x30, hands together
    Squats, BW, 4x10 reps, tenth rep 30 seconds in bottom position
    Kettlebell front squat, 32kg, 5x15 these were quite hard because I was used to 5x5 rep range. Many DOMS was had.
    Pullups 32 reps in sets as you want, 4x8 being the goal, but I'm not quite there yet
    Dips same goal, I'm closer but still no cigar
    Leg raises(tuck) 4x6
     
  3. rE

    rE Orange Belt

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    3. 2. 2016

    Kettlebell front squats 4x8 48kg
    Surprisingly, easier than first day.
    Pullups 32 in sets of ~3, only did 22
    Dips 32 in sets of ~5
    These two must be done 4x8 before any other upper body work. I think I'll get the dips in a week or two more, but pullups may take a little longer.
    Tuck leg raises 4x8
     
  4. rE

    rE Orange Belt

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    7. 2. 2016

    Kettlebell front squats 5x8 56kg
    Pullups 24 total, 6, 4, 4, 3, 3, 3, 1
    Dips 32 total, 6, 6, 6, 4, 6, 4
    Tuck leg raises 4x8
    Side plank bends 10, 8
     
  5. rE

    rE Orange Belt

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    8. 2. 2016

    Deadlift 1x6 60kg, 1x6 80kg, 1x6 100kg, 1x4 110kg

    Circuit: 8 rounds of
    - kettlebell thruster 32kg x 8
    - kettlebell swing 38kg x 15 (was supposed to be 44kg, but I took the wrong kettlebell, oops)
    - burpee x 8

    Had problems with thruster because my single arm overhead strength is weak. Also some elbow pain, will see on Wednesday.
     
  6. rE

    rE Orange Belt

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    10. 2. 2016

    Front squat

    3x10 20kg
    1x6 40kg
    1x6 60kg
    1x5 75kg
    3x5 80kg

    Pullups 5, 5, 5, 4, 3, 3 total: 25

    Dips 7, 7, 7, 6, 4 total: 32

    Tuck leg raises 4x8
     
  7. rE

    rE Orange Belt

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    14. 2. 2016

    Valentine's Day Workout <3



    Pullups
    5, 5, 5, 4, 3, 3

    Dips
    4x8
    *completed, moving on to another pressing movement, we'll see what coach has in store

    Box jumps
    5x5
    *the box was about hip height

    Deadlift
    1x5 60kg
    * thinking back I should have done 80kg as well but I forgot
    1x5 100kg
    1x5 110kg
    1x1 120kg
    *didn't like the heavy reps too much, I need to use legs more

    Tuck leg raises
    4x8
     
  8. rE

    rE Orange Belt

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    16. 2. 2016

    Back squat
    1x10 the bar
    1x5 40kg
    1x5 60kg
    1x5 80kg
    1x4 90kg
    3x5 80kg

    Pullups
    4, 4, 3, 3, 2, 2, 2
    *felt very weak, but I also figured I was using my arms a lot more than my lats and that bringing my hands closer and engaging my lats at the bottom before I pull with my arms helps a lot. Interested to see how I will do next time.

    Press
    2x8 the bar
    1x8 30kg
    1x4 40kg
    2x8 30kg
    *pretty weak here, also I should put my hands even wider

    Tuck leg raises
    4x6-8

    This came on as I was doing squats :D awesome song

     
    Last edited: Feb 16, 2016
  9. rE

    rE Orange Belt

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    18. 2. 2016

    Deadlift
    1x5 60kg
    1x5 80kg
    1x5 100kg
    1x5 110kg
    1x3 120kg (rep PR)
    2x5 110kg

    Pullups
    5, 4, 4, 3, 3, 3, 3

    Dips
    +10kg 5, 4, 3, 4
    1x8 BW

    Kettlebell squats
    50 reps AFAP
    10, 10, 10, 10, 10

    Tuck leg lifts
    4x8

    Also, this is going on the gym playlist.

     
    Last edited: Feb 18, 2016
  10. rE

    rE Orange Belt

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    22. 2. 2016

    Front squat
    2x8 20kg
    1x5 40kg
    1x5 60kg
    1x5 80kg
    1x4 85kg (rep PR)
    1x5 80kg

    Press
    1x8 20kg
    1x5 30kg
    1x4 40kg
    3x5 35kg

    One arm row
    4x8 24kg

    Tuck leg raises + side plank bends(superset)
    4x8 + 4x5

    Aaaaaand that's it for today. I'm having problems maintaining extension in the lumbar with front squats. I'm also going to start doing shoulder dislocates and wall slides, they do me so good. Take it away, Biggie!

     
  11. rE

    rE Orange Belt

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    24. 2. 2016

    Today I was very weak, most likely because I ate very little yesterday, had school from 7 to 20.

    Deadlift
    1x5 60kg
    1x5 80kg
    1x5 100kg
    1x2 120kg
    1x2 110kg
    2x5 100kg

    Pullups
    5, 5, 5, 5, 5, 5, 2
    *quite happy with this one, finally doing 32 reps in sets of five. I'm probably 1-2 kg lighter today, so that may have helped.

    Dips
    1x5 BW
    1x3 10kg (barely squeezed them out, no idea how I did 5 reps last time)
    5x 5kg
    5x 5kg
    3x 5kg
    2x 5kg
    5x BW

    Single leg squats
    8 reps per side, just for fun because coach was doing them

    Tuck leg raises
    4x8

    Wall slides
    2x10

     
  12. rE

    rE Orange Belt

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    28. 2. 2016

    Squat
    1x10 20kg
    1x5 40kg
    1x5 60kg
    1x5 80kg
    1x5 90kg
    1x4* 95kg
    3x5 82,5kg
    *last rep spotted

    Press
    2x8 20kg
    1x5 30kg
    1x5 35kg
    1x5 37,5kg
    1x3 40kg
    3x5 35kg

    One Arm Row
    4x8 24kg

    Tuck Leg Raises
    4x8

    Wall Slides
    2x10

    Been jamming on GSJam all weekend long, was pretty tired, but still managed to get a good workout, so I'm quite happy.

     
  13. rE

    rE Orange Belt

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    29. 2. 2016

    Deadlift
    1x5 60kg
    1x5 80kg
    1x5 100kg
    tried 120, wouldn't budge, 110, wouldn't budge either
    1x5 100kg
    so I just did 100 again and called it a day

    Pullups

    6, 6, 6, 6, 4, 4
    finally progressing nicely

    Dips
    1x5 BW
    4x5 5kg
    missed the first and the last rep

    Tuck leg raises
    3x8

    Lacrosse ball, left glute, 5 min

    -

    I hate Monday's training after Sunday's.

     
  14. rE

    rE Orange Belt

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    2. 3. 2016

    Front squat
    1x10 20kg
    1x5 40kg
    1x5 60kg
    1x5 70kg
    1x5 80kg
    1x5 85kg (rep PR)
    3x5 77,5kg

    Press
    2x8 20kg
    1x5 30kg
    1x5 35kg
    1x5 40kg (rep PR)
    3x5 35kg

    One arm row
    4x8 24kg

    Tuck leg raises
    4x8-10
    10, 10, 8, 8

    Bodyweight rows
    10, 9, 8

    Felt like an easy day.

     
  15. rE

    rE Orange Belt

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    9. 3. 2016

    Trap bar deadlift
    1x5 80kg
    1x5 90kg
    1x5 100kg
    1x5 110kg
    1x3 120kg
    1x5 110kg

    Pullups
    6, 6, 5, 4, 5, 4

    Dips
    1x5 BW
    4x5 5kg

    Prone row + rear delt raise superset
    2xMAX 24kg kettlebell per hand
    1,25 plates for the rear raises

    Tuck leg raises
    1x8

    Only did one set, lol :D

     
  16. rE

    rE Orange Belt

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    13. 3. 2016

    Squat

    1x10 20kg
    1x5 40kg
    1x5 60kg
    1x5 80kg*
    1x5 90kg*
    1x4 95kg*
    2x5 87,5kg*
    *apparently the 10kg plates I used only weigh 8kg, so all the asterixed weights are 4kg less

    Press

    1x8 20kg
    1x5 30kg
    1x5 35kg
    1x5 40kg
    1x3 42,5kg (PR)
    3x5 37,5kg

    Single arm row

    4x8-9 24kg

    Tuck leg raises

    4x8-10

    Wall slides 2x10
     
  17. rE

    rE Orange Belt

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    14. 3. 2016

    Trap bar deadlift

    1x5 70kg
    1x5 90kg
    1x5 100kg
    1x5 110kg
    1x4 120kg (rep PR)
    3x8 100kg

    Pullups
    6, 6, 6, 5, 4, 3

    Dips

    1x8 BW
    4x5 5kg

    Tuck leg raises
    4x9
     
  18. rE

    rE Orange Belt

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    16. 3. 2016

    Front squat
    1x8 20kg
    1x5 40kg
    1x5 60kg
    1x5 70kg
    5x5 80kg
    *wasn't feeling like going higher, so I just did some volume

    Press
    1x8 20kg
    1x5 30kg
    1x5 35kg
    1x5 40kg
    1x4 42,5kg (rep PR)
    3x5 37,5kg

    Single arm row
    4x8 24kg

    Windmill
    1x5 10kg
    1x5 12kg
    1x5 15kg
    1x5 16kg

    Easy day, but I have serious DOMS in my traps and hams today. SMH.

    Also, I remember reading front squats should be hard on the core, but I don't really get that. Mostly have trouble figuring out the correct rack position.

     
  19. rE

    rE Orange Belt

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    20. 3. 2016

    Squat
    1x10 20kg
    1x5 40kg
    1x5 60kg
    1x5 80kg
    1x5 90kg
    1x4 94kg (rep PR)
    3x5 85kg

    Pullups
    6, 6, 5, 5, 4, 4, 3, 3...

    Dips
    5, 5, 8, 8

    Tuck leg raises
    4x9

    Got a cold and a sore throat. Still got a PR.

     
  20. rE

    rE Orange Belt

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    21. 3. 2016

    Deadlift
    1x5 60kg
    1x5 80kg
    1x5 100kg
    1x5 110kg
    1x2 120kg
    *hard, couldn't get another rep off the ground
    5x3 100kg
    *easy

    Press
    2x8 20kg
    1x5 30kg
    1x5 35kg
    1x5 40kg
    1x4 42,5kg
    3x5 37,5kg

    Single arm row
    4x9 24kg

    Windmills
    1x8 15kg
    *a bit too much for 8 reps
    3x8 10kg

    Still got a sore throat and I really didn't want to go the gym this morning. However, I watched this video and decided to not be a little bitch and went anyway, and I'm really glad I did.

    Also I weighed myself after training: 80kg. Need to eat more.

     

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