Gingy's Log of Weightlifting. That's all.

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Gingy		...	07-06-2015 @ 17:05
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Today Snatch up to 80 pull, power, full 90 95 100 FFF 100 easy, just so lazy!!! PCPJ up to 100 110 120 132.5 Failed PC only just... FS up to 102.5 failed thruster attempt but soon... 130 1,1,1,1,1 137.5 1 All very encouraging. CGBP paused up to 80 3 100 110 117.5 2 PB 105 3 95 5 85 8 Strict Pull ups BW x 5 +5 2 +10 2 +15 2 +20 +25 +30 Easy enough, just a start... Stretching and mobility. Bodyweight is 83.5
Gingy		...	09-06-2015 @ 21:38
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Power snatch Up to 70 2 80 90 95 12kg over body weight is good! Most I be ever done is 97 for 2 at 94 Clean and jerk Up to 100 110 120 peach 132.5 clean, no jerk. Toughest clean ever.... I can't squat for toffee again, most I've ever done as a % of BW or above BW Back squat Up to 140 160 170 nope back was fried Bench Up to 120 That'll do, weak. Some toes to bar.... Harder than I thought!
Gingy		...	12-06-2015 @ 23:17
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight Clean/paused front squat/jerk Up to 100 112.5 1,1,1 Back squat 4x 6@ 127.5 all beltless EMOM 10 minutes Evens 3 power snatch/ 5 toes to bar 60/60/60/65/70 Odds 3 ring dips/3 strict pull ups Enjoyed it, could have done more in lots of ways but a good chance to practice weaknesses. C2 rower 1km rate 20 3:28.0, 1:44.0 pace pleasantly easier than expected! Most fun I've had training in months!
Gingy		...	17-06-2015 @ 21:29
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Very rushed, Snatch, hang snatch, OHS up to 70 85 just snatch 1,1,,1 I couldn't catch it for the hang snatch for the life of me! Quick little 8 min AMRAP ladder (lol) PCPJ 80kg Chest to bar pull ups 1 of each 2 3 4 5 6 5 PCPJs of the next round before time ran out. Tough but loved it, Squats and conditioning tomorrow, heavy full lifts Friday!
adillon10		...	18-06-2015 @ 08:05
Member 3863, 1275 posts SQ 155, BP 110, DL 182 447.0 kgs @ 75kgs UnEq	#AMRAP #ROFLCOPTER #EMOM #TROLOLOLOL
Gingy		...	19-06-2015 @ 18:51
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Last night Paused back squats 117.5 6,6,6,6 Some muscle up fails.... HSPU x 10 in a few sets. Think it was 1,5,1,4 actually.. Some failed handstand walks Ring dips x10 Tonight Snatch Up to 80 90 92.5 95 f but not too bothered. Felt good really! CJ Up yo 100 110 120 not bad. Beltless, haven't done that In a while Front squat 105 6,6,6,6 beltless again Some position work for gymnastics Row 500m 1:25.2 8/10 for rower pain! Just did it to get the gym record 1 Warm down 1km Bit banged up but enjoy training differently!
Gingy		...	21-06-2015 @ 12:54
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Today Clean/paused front squat/ jerk Up to 100 115 1,1,1 cool. Bit tight up top but happy enough.. Back squat Up to 100 3 120 135 5,5,5,5 all beltless with decent form EMOM for 10 mins Power snatch 60 x 5, 1 strict pull up 65 x 4 + 2 70 x 3 + 3 75 x 2 + 4 80 x 1 + 5 2 rounds of the above. Was quite taxing... AMRAP 10 mins 5 shoulder to OH 52.5 10 deads 52.5 15 24" box jumps Managed 6 rounds and 5 extra shoulder to oh = 185 reps. Need to get used to just keeping moving!
Gingy		...	21-06-2015 @ 22:30
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	God knows why but had a bit of energy left tonight so did some BW stuff. This is my main weakness so needs the attention! Hand stand hold against wall 30s Hand stand hold facing the wall 60s tough... Some headstand stuff, 30-40s a time, hard. Air squats: 70 in 80? Seconds Press ups, chest to floor obs: 40 easy enough.... Sweaty now!
Gingy		...	23-06-2015 @ 21:31
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight Snatch/Low Hang Snatch/OHS complex up to 80 87.5 1,1,1 moving quite nicely Paused Back Squat up to 100 122.5 5,5,5,5 not too hard but all good reps in the tank WOD 1 min 1: 5 PCPJ @ 80, 1 bar over burpee min 2: 4 PCPJ @ 85, 2 bar over burpees min 3: 3 PCPJ @ 90, 3 bar over burpees min 4: 2 PCPJ @ 95, 4 bar over burpees min 5: 1 PCPJ @ 100, 5 bar over burpees Wanted two rounds of this to make it 10 mins but I was destroyed. Too heavy for my feeble self at the moment. No need to keep on burying myself. Would have been better to put some good graft in on a few weaknesses. WOD 2 C2 Rower: 4x500m 1 min rest. Rate 23, average pace 1:41.7 This was 4/10 on the rower scale of agony, which still meant I nearly stopped about 5 times. Got to get tough and stay constructive.
Gingy		...	25-06-2015 @ 19:57
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight, squeezing in a bit of extra gymnastics! Double under practice... Only managed to string 2 together, no more... Muscle up on the bar practice, some box jumps into muscle ups but no full ones. Ring muscle ups 1 Few fails 1F2 10 min emom 3 ring pull ups strict 3 ring dips Box jumps Up to 40" which is ok for me. I can't jump... 35" for 3 37.5" for 5 Single leg squats Some practice but I'm pants at these Some Hand stand hold practice Again, suck at this. Need to use my hands to balance, not try to wiggle my legs around to compensate! Such fun
Gingy		...	27-06-2015 @ 20:41
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 27.06.2015 @ 23:23 PM by Gingy Today Snatch Up to 80 90 2 95 100 nice CJ Up to 100 110 122.5 Beltless Front squat 110 5,5,5,5 10 min emom Min 1-4 1 strict HSPU, 3 inverted rows 5-7 2 strict HSPU, 5 rows 8-9 3 strict HSPU, 8 rows 10 4 strict, 10 rows 12 min AMRAP 3 power clean 70kg. 3 burpees box jump 6,6 9,9 12,12 15,15 3 power cleans Ow Home, great fun
Gingy		...	28-06-2015 @ 16:47
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Today Clean/paused front squat/jerk Up to 100 112.5 112.5 120 tough. Tired. Done Beltless Back squat Up to 120 137.5 4,4,4,4,4 all ok, Beltless again EMOM Min 1-4: 3 overhead snatch @60 (first snatched); 3 ring dips 5-7: 3 OHS At 70; 5 dips 8-9: OHS 80; 5 dips 10 just the snatch @90; 5 dips Very happy to hit that snatch when tired, no WL shoes on. Could not do any extra OHS though. Shoulder stability had left me! Productive session
Gingy		...	30-06-2015 @ 21:59
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight Snatch/low hang/OHS Up to 80 85 FF idiot 90 decent Paused back squats Up to 120 127.5 4,4,4,4 tough really EMOM 10 min 2 pistol each leg/70kg power jerk triple/strict pull up triple Double unders Accumulated 20 in many sets! Burpees randomly 28 in 1 min
Gingy		...	03-07-2015 @ 20:06
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight Snatch Up to 97.5 102.5 not there today CJ Up to 120 all I fancied, jerk was good Front squat Up to 100 115 4,4,4,4,4 all Beltless Some gymnastics stuff EMOM HSPU x2, toes to bar 1,2,3,4,5,6,7,8 then just strict HSPU increasing the depth up to an easy full range one. Apparently it's good to be able to knock this out without any practice. Guess being able to strict your body weight is a big help... WOD 5 rounds for time 10 goblet squats with 24kg KB 10 press ups 10 push press 24kg KB 10 box jumps 24" 10 Kb snatch 24kg 9:49 mostly just to beat the box owner Enjoyed it. Pooped now though!!
Gingy		...	06-07-2015 @ 07:36
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Saturday morning, felt very broken after Friday but wanted to train with a couple of the lads. Clean/Paused Front squat/Jerk up to 100 115, peach 122.5 failed the jerk but only just and was quite strong on the rest Back Squat up to 120 145 3,3,3,3,3 all beltless, tough work on tired quads Practised HS walks, knees together is a good cue. Practised Bar muscle ups, got one awesome Practised butterfly pull ups and looked a muppet EMOM for 10 mins 3 muscle snatch 45kg 3 Strict pull ups (changed to 5 after 4 mins) 3 dips (changed to 5 after 4 mins) Fun.

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