Old log was f***d / Getting into Oly lifting / Gravity ++ Super Awesome Log That I May Even Update
- Thread starter rE
- Start date
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
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. 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
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
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.
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.
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
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
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
awesome song
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
awesome song
Last edited:
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.
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:
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!
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!
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
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
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.
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.
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.
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.
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.
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.
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
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
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
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
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.
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.
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.
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.
