Strength: Workout A
Squat: 82.5x3x5
Bench Press: 60x3x5
Deadlift: 105x3x5
Situps: 2x20 (unanchored)
Standing Russian twist 20 w/ 5kg plate
Staying the same on squat and bench, increased 5kg on deadlift. Should be able to move up on squat, felt pretty good. I'm scared of dropping 60kg on my head with the bench so haven't quite worked up the guts to increase. Deadlift was tough.
First night taking ZMA in an attempt to improve recovery and boost some testosterone. At least need some decent magnesium.
Friday, September 28, 2012
Thursday, September 27, 2012
24km Cycle
http://connect.garmin.com/activity/227264243
Brutal climb up Bowen Mountain. Last time I failed to make it up. Haven't been out for a proper ride for nearly two weeks. Longest endurance/cardio break since the beginning of the year. Could feel yesterdays heavy weights in the quads the whole time.
| Distance: | 24.39 km |
| Time: | 1:03:18 |
| Avg Speed: | 23.1 km/h |
| Elevation Gain: | 486 m |
Brutal climb up Bowen Mountain. Last time I failed to make it up. Haven't been out for a proper ride for nearly two weeks. Longest endurance/cardio break since the beginning of the year. Could feel yesterdays heavy weights in the quads the whole time.
Wednesday, September 26, 2012
Strength: Workout B
Strength: Workout B
Squat: 82.5x3x5
Press: 37.5x5, 40x2x5
Power Clean: 60x5x3
Squats and cleans are a bit ugly.
Squat: 82.5x3x5
Press: 37.5x5, 40x2x5
Power Clean: 60x5x3
Squats and cleans are a bit ugly.
Monday, September 24, 2012
Strength: Workout A
Strength: Workout A
Squat: 75x3x5
Bench Press: 60x3x5
Deadlift: 100x5
Still don't feel at 100%. Only increased the deadlift.
Was looking over some of my old crossfit workouts to see where I was at strength wise - I found my max deadlift was 150kg, my max squat was 100kg and max bench seemed to be 60kg. That was over two years ago.
Also had a look over some of my running entries. Funny how I was struggling through 20km's at 5:55 pace and just before being injured ran 30k at 4:30 pace.
Squat: 75x3x5
Bench Press: 60x3x5
Deadlift: 100x5
Still don't feel at 100%. Only increased the deadlift.
Was looking over some of my old crossfit workouts to see where I was at strength wise - I found my max deadlift was 150kg, my max squat was 100kg and max bench seemed to be 60kg. That was over two years ago.
Also had a look over some of my running entries. Funny how I was struggling through 20km's at 5:55 pace and just before being injured ran 30k at 4:30 pace.
Thursday, September 20, 2012
Strength: Workout A
Strength: Workout A
Squat: 80x3x5
Bench Press: 60x3x5
Deadlift: 95x1x5
Sit-ups : 25 15 10 (unanchored)
No increase on the squat, increased the others. Bench doesn't feel good. deadlift I reckon I could go up - grip isn't great. Squat felt better - so maybe I'll try get it up 2.5kg on Saturday. I start to feel anxious about dropping the weight or hurting myself with the bench and the squat.
Haven't done any exercise since Saturday - lost a tonne of mojo post Sydney Marathon - and I didn't even run! My foot pulled up really sore after being out on it for about 7 hrs and jogging a little bit from place to place. It was good to get a couple of good looks at the elite runners - especially Ben St Lawrence in the half who must have one of the nicest running techniques going. Somehow post Olympics he was beaten - looking forward to his marathon debut.
Also got to see the elites at the front of the marathon and ended up having the photo I took on the Japan Running News blog - I was tweeting the splits of Yuki Kawauchi where I could. Social media was good - had a tiny bit of interaction with Lee Troop and Ben St Lawrence.
Squat: 80x3x5
Bench Press: 60x3x5
Deadlift: 95x1x5
Sit-ups : 25 15 10 (unanchored)
No increase on the squat, increased the others. Bench doesn't feel good. deadlift I reckon I could go up - grip isn't great. Squat felt better - so maybe I'll try get it up 2.5kg on Saturday. I start to feel anxious about dropping the weight or hurting myself with the bench and the squat.
Haven't done any exercise since Saturday - lost a tonne of mojo post Sydney Marathon - and I didn't even run! My foot pulled up really sore after being out on it for about 7 hrs and jogging a little bit from place to place. It was good to get a couple of good looks at the elite runners - especially Ben St Lawrence in the half who must have one of the nicest running techniques going. Somehow post Olympics he was beaten - looking forward to his marathon debut.
 |
| The top three. Ben St Lawrence (3rd), Scott Westcott (2nd), Takahiro Gunji (1st) |
 |
| Lead pack at 5k. Kawauchi (in green) broke the course record. |
Also got to see the elites at the front of the marathon and ended up having the photo I took on the Japan Running News blog - I was tweeting the splits of Yuki Kawauchi where I could. Social media was good - had a tiny bit of interaction with Lee Troop and Ben St Lawrence.
Saturday, September 15, 2012
20km Cycle
http://connect.garmin.com/activity/222662092
Out on the mtn bike.
| Distance: | 20.49 km |
| Time: | 58:05 |
| Avg Speed: | 21.2 km/h |
| Elevation Gain: | 434 m |
Friday, September 14, 2012
Strength: Workout B
Strength: Workout B
Squat: 80x3x5
Press: 37.5x3x5
Clean: 57.5x5x3
Realised I have been doing sets of 3 x 5 for the cleans when starting strength recommends 5 x 3.. Anyways. Tried to clean 60kg but dropped it, still getting used to it. Squats are still not deep enough. Think I'm just freaking out a bit at the end point.
Squat: 80x3x5
Press: 37.5x3x5
Clean: 57.5x5x3
Realised I have been doing sets of 3 x 5 for the cleans when starting strength recommends 5 x 3.. Anyways. Tried to clean 60kg but dropped it, still getting used to it. Squats are still not deep enough. Think I'm just freaking out a bit at the end point.
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