Thursday 4th April 2014
DB Pullover 45kg x12x9 (2 mins rest)
V Grip Pulldown (13) x9, (11) x11 (60s rest)
Bent Over Row 90kg x10, 60kg x12x12x12 (30s)
Power Cleans up to 100kg
Deadlift – Went for 160kg but it felt really heavy, think I overdid it on the leg press yesterday! dropped to 120kg and did 6 good reps instead.
G Row 42.5kg x5x5 (60s)
Still struggling on both Squat and Deadlift since coming back from illness, Bench is coming back nicely thankfully! This is partly due to lack of sleep recently, got a lot on at home, moving house etc, so I will keep it up best I can for now and just try and get to bed earlier!!!
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Monday 31st March 2014 – Back Focus Week 2
DB Pullover 45kg x9, 40kg x10 (2 minutes rest)
Weighted Chins 24kg x6, 20kg x7, BW x11 (60s rest)
DB Row To Hip 35kg x12x9 (60s)
Power Cleans up to 100kg
Rack Pull (Above Knee) 200kg x10
G Row 42.5kg x5x5 (90s)
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Friday 28th March 2014
DB Pullover 42kg x12x12 (2 mins rest)
V Grip Pulldown 90kg x8, 75kg x8 (30s rest)
Bent Over Row 90kg x8, 60kg x12x12x8 (30s)
Power Cleans up to 100kg
Deadlift 160kg x3
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Monday 24th March 2014 – Back Focus Week 1
After my recent article, injuring my shoulder (again DAMMIT!), and watching the ‘Dark Knight Rises’ (also again :-)) I have decided to re-visit a very effective workout phase I went through a couple of years ago whilst following Johnny Pains Greyskull LP. I am going to focus heavily on back training for the next 8 weeks to bring my back up to a decent standard again alongside some specific rotator cuff exercises which I have been neglecting for waaaay too long! I will be using the same basic template as he lays out with a few ‘Hench’ additions (including rotator cuff work). On top of this as the Deadlift is my weakest lift, the next 8 weeks should hopefully help bring that up too!
I never used to suffer from shoulder pains at all until recently, which I put down to no longer teaching BodyPump. Although I am glad I don’t have to go through it twice a week, it seems logical that it has been responsible for keeping my shoulder health as very little else has changed in my workouts, and it has been a slow decline into the old battered shoulder territory ever since I stopped.
Started the week off with:
DB Pullover 40kg x12x11 (2 mins rest)
Weighted Chins 24kg x6, 20kg x6 (2 mins rest), then after 60 seconds Chin-ups x10 – felt much harder after pullovers!
DB Row To Hip 30kg x12x12 (60s)
Power Cleans – heavy singles up to 100kg
Deadlift 140kg x7 – expected this to be lower than usual after that amount of back work and focusing hard on technique
G Row 40kg x5x5 (2 mins)
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Sunday 8th September 2013
Press 70kg x5x5x8
Weighted Chins (between Press sets) 30kg x5x5, then after 60s Reverse Grip Pulldown (13) x14
EZ Tricep Extensions 45kg x12x10x8x6 (60s rest)
Power Clean & Press 60kg x5, 80kg x3, 90kgx1, 100kgx1x1
Deadlift 155kg x8
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Friday 26th July 2013
Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!
Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)
Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)
Power Cleans up to 110kg x1
Deadlift 147.5kg x8
Neck Harness 12kg x40x40x40x40
Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂
Later in day did a random session with a member:
Leg Press 220kg x10, dropped to 200kg x10
Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10
Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)
EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)
Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)
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Wednesday 15th May 2013
Bear Complex: Power Clean/Front Squat/Push Press/Back Squat/Push Press = 1 rep. 7 reps without putting the bar down is 1 round. No time element, go for 5 rounds aiming for maximum weight by round 5.
Appetite is back with a vengeance today! Pushed for time this week, so did a little session with the weights I have at home and will get down The Shack on Friday and Sunday to get some strength work in.
Been a long while since I’ve done this workout and it was a killer! Started at 40kg, then went up in 5kg steps to 60kg for last round. I was blowing on the last one! 🙂
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Saturday 4th May 2013
Visiting some old friends in Bath so popped into CrossFit Bath for a little Olympic lifting practice, got up to 107.5kg power clean & press, but couldn’t quite get the 110kg … Technique a bit rusty as not really practiced lately, going to bring them back before deadlifts as I forgot how much I like doing them!
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Friday 5th April 2013
Press 56kg x3, 65kg x3, 72.5kg x7+2+1 RP followed with 10kg DB Lat Raises x 15
Weighted Chins x8x6
Skullcrushers 35kg x12x10x8x6
Power Cleans up to 100kg
Deadlift 126kg x3, 145kg x3, 162.5kg x4
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Saturday 25th August 2012
Feeling a little tendonitis coming on around my right elbow and shoulder (from old injuries!), so laying off the frequency stuff for a few days and doing some mobility work throughout the day instead. Despite this, had a good session today:
Press 72.5kg x3x3x5
Weighted chins 24kg x7x6
Ring dips x12x10x8x6
Powerclean & jerk up to 105kg x1, failed 107.5kg twice so will repeat next time. Feel like it was just down to technique, couldn’t quite get under the bar quick enough.
Deadlift 155kg x6 – form felt much better today, probably due to several people standing around watching so was really focused on it 🙂
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Friday 17th August 2012
Had a good session today, felt great and acheived all the lifts I’d planned – probably down to a decent nights sleep for once! Got in my frequency sets during the day – Then hit up the gym for my strength session:
Press 70kg x5x5x7
Weighted chins 22.5kg x8x7
Power cleans up to 105kg x1x1
Deadlift 152.5kg x5
Followed up by 2 bacon triple cheeseburgers as a post workout feast! that’s a pound and a half of meat when they’re homemade rather than crappy bought ones! Thanks again love – for someone who’s not into training she sure can make a good PWO meal 🙂
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Friday 10th August 2012
Went in today for a strength session as tomorrow it’s CrossFit Dynamics burpee challenge and it would have been packed out!
Press 67.5kg x5x5x8
Weighted chins 20kg x8x6
Powercleans up to 100kg x2
Deadlift 150kg x5
BE HENCH 