31/12/0974.8kg (PM - Fasted)-Weighted Dips: 52.5 x5 / 60 x3 / 67.5 x4-Weighted Chin-ups: 32.5 x5 / 37.5 x3 / 45 x4
-BW Dips: 12 x4-BW Chin-ups: 8x3-Weighted Plank: 45lbs @60 sec w/ 50sec restsWow, awesome PR on the weighted dips, chin-ups weren't too shabby either. Weighting in really light but was an afternoon workout fasted. Need to eat more though.
30/12/09BW 75.5kg (PM)-Power Cleans: 62.5 x3 / 65 x3x2-Deadlifts: 235 x3 / 270 x3 / 302.5 x5-Deadlifts: 205 x10x3-TGU: 45 x3 / 55 x3x2
28/12/09BW 75.5kg (PM)-Shoulder Press: 90 x3 / 100 x3 / 110 x3-BW Dips: 12 x5-BW Pull-ups: 10/8/8/8/8-BW Plank: 60 sec on / 30 sec rest x3Ok session. Shoulder presses should have been heavier. Pull-ups were good to shoulder height. Had my locker at the fitness center broken into and $45 stolen from me. That was great.
26/12/09BW 76kg (PM - fasted)-Power Cleans: 140 x3x3-Front Squats: 150 x3 / 175 x3 / 195 x3-Back Squats: 135 x10x3-TGU: 45 x3 / 50 x3 / 55 x3-Weighted Plank: 45lbs @ 60 sec w/ 60 sec restsSolid session after a gluttonous Christmas. The scale at the gym there I don't trust all that much but all the food didn't seem to hit me too hard. Power cleans are feeling better each session and would probably feel even better still if I had lifting shoes on instead of runners. Front squats were solid and I'm happy with what I hit but think I could have done more. Back squats were deep. Turkish get-ups were feeling good and it's nice to be back at them.
In Leduc for Christmas and managing to get some workouts in. Weighed dips seem to be going well and pull/chin-ups have been shoulder to the bar. Deadlifts were solid, as were cleans. I feel I could probably pull more on both but the bars here and super thick. Also did TGU's for the first time in a long time. Fucking weak but what else is new...23/12/09BW 75.5kg (PM)-TGU: 50 x3x5-Plank: 45lbs x 60sec x322/12/09BW 76kg-Weighted Dips: 50 x3 / 55 x3 / 62.5 x4-Weighted Chin-ups: 25 x5 / 35 x5 / 40 x4-BW Dips: 12x5-BW Chin-ups: 8x521/12/09BW 76kg (PM)-Power Cleans: 135 x3x3 / 140 x3-Deadlifts: 215 x5 / 250 x5 / 285 x5-Deadlifts: 205 x10x5-Hang Leg Raise: 10/6/8/8/617/12/09BW 76kg (PM)-Shoulder Press: 80 x5 / 95 x5 / 105 x4-BW Dips: 12/12/12/10/10-Pull-ups: 10/8/8/7/7-Plank
16/12/09BW 76.5kg / 168lbs-Power Cleans: 135# x3x2 / 140 x3x2 / 145 x3-Front Squats: 155 x5 / 180 x5 / 205 x2-Back Squats: 135 x10x3-Hang Leg Raise: 8/6/6/6/6Solid session except for the fact I'm fucking weak, but it's been a while since I've done front squats so that's what I get. I'll use this as a basis for my FS 1RM and start plugging away. I've also decided to revise/reinforce my goals. I guess they're goals for 2010:-Front Squat 1.5 x BW-Deadlift 1.25 x BW-Weighted Dip 0.5 x BW-Shoulder Press 0.8 x BW-Weighted Pull-ups ? x BW
14/12/0975.5kg / 166lbs (AM)-Weighted Dips: 45lbs x5 / 52.5 x5 / 60 x3-BW Dips: 12/12/12/10/8-Pull-ups: 10/8/8/7/6-Kneeling Evil Wheel: 20/20/15Didn't hit the required weights for the weighted dips. I don't know if I just didn't have it in me today, if I wrote down my last 1rm wrong or if the plates were off at the last gym I went to. Putting up bad chin/pull-up numbers but I think it's because of a different type of bar/grip angle. I think I'm getting higher up but less numbers...
13/12/09BW 76.2kg / 168lbs (PM)-Power Cleans: 135 x3x5-Deadlifts: 225 x5 / 250 x5 / 275 x5 / 300 x3-Good Mornings: 95 x12 / 105 x12 / 115 x12-Hang Leg Raise: 7/7/5Back at it in a reasonable gym that I can do some power cleans in. It's been a good long time so I just took it easy and worked on getting some volume in. Deadlifts felt good and 300 was pretty solid, with only my grip giving out a bit.
11/12/09BW 75.6kg / 167lbs-Shoulder Press: 90lbs x5 / 100 x3 / 115 x3-BW Dips: 12/12/12/12/10-Chin-ups: 10/8/8/8/8-Kneeling Evil Wheel-PlankFirst workout at the new community center. Beautiful brand new facility with pretty much everything I'd want. Too bad I'll be leaving town in a month. Solid workout. Happy with what I pressed but chin-ups were sucking. They've taken a dive the last couple weeks.
Where to start? It's been a rough month. I injured my lower back on Oct. 25th and have been slowly making a recovery. Initially I could hardly get out of bed in the morning but have made reasonable progress managing to perform good mornings, back squats and the odd deadlifts workout. My back was feeling good but I tweaked/over worked it again while at work and was set back a couple weeks. I'm pretty fucking weak lower body wise but I guess that's what you get for not deadlift and squating for over a month. Front squats weren't feeling 100% so I've decided to go over to back squats; it's been a couple months. Added to injury I've been having to go to different gyms because my old one closed. I'm having a bitch of a time getting into it and feeling the workout mindset in these different places, they just don't have the vibe. To top all of it off I've been working my self ragged at the hospital on 12h shifts. I was feeling a bit stronger on the back squats but then worked a 4 day schedual and had nothing in the tank after it all. With all the doom and gloom though I've managed to make some good PRs on the weight Dips. Chin-ups have been going up and down though. Only 3 more shifts at the hospital and then I'm done and can get some sanity back in my life.
10/12/09BW 75.7kg-Back Squats: 180 x5 / 205 x3 / 225 x2-Back Squats: 135 x10x3-Good Mornings: 95 x12x3-Hang Power Cleans: 115 x3x3-Hang Leg Raise: 10/10/8/8/8In Pounds05/12/09BW 75kg-Weights Dips: 50x3 / 52.5 x3 / 62.5 x4-BW Dips: 12/12/10-Chin-ups: 11/11/10-PlankIn Pounds02/12/09-Shoulder Press: 85 x3 / 95 x3 / 110 x3-BW Dips: 12 x5-Pull-ups: 10/10/9/9/9-Kneeling Evil Wheel: 20 x5In Pounds01/12/09-Back Squats: 170 x3 / 190 x3 / 215 x5-Back Squats: 135 x10x5-Good Mornings: 110 x12x3-Side Bends and Plank workIn Pounds29/11/09-Weighted Dips: 45 x3 / 52.5 x3 / 57.5 x4-BW Dips: 12/12/10-Chin-ups: 12/10/8/8/8-PlankIn Pounds
