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

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GingyIcon...22-09-2015 @ 10:28 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Nice little row this morning

4x1250m 2 min rest

1:53.8 r20
1:51.7 r22
1:49.4 r23
1:47.5 r25

Just a bit of extra volume. Could have pushed the pace harder.
GingyIcon...22-09-2015 @ 21:51 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Tonight

Power snatch TNG
60 3
70 3
80 3
85 3 default PB
75 3,3,3

Power clean TNG
80 3
100 3
110 3 default PB
100 3,3,3

Front squat
80'3
100 3
115
125 5 most in a while
112.5 5,5,5,5,5

Quick and decent all round
GingyIcon...23-09-2015 @ 07:38 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning.

Warm up which now includes:
External rotation hip drills
Cossack squats
Hamstring activations
Air squats
Press Ups

Then a repeat of a WOD from 1st September

AMRAP 9
10 DU
3 HSPU
20 DU
6 HSPU
.
.
Continued in that pattern.
Got through the 50 DU and 12/15 HSPU. Total reps 192.
That's 49 more reps than 3 weeks ago and probably is an indication of how much better my DU have become.
GingyIcon...23-09-2015 @ 18:26 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		After work
20 minute Alternating EMOM

20 24" box jumps
10 24kg single arm KB thrusters (5 ea)

10 rounds of each. Good way to get a sweat on!!!
slimsimIcon...23-09-2015 @ 18:31 
My asshole is not watertight.
Member 2926, 6051 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq		So what's the craic? I thought you were wanting to qualify for the British and get your C&J up to £150kg?

Have you decided to go full crossfit instead? Happy
GingyIcon...23-09-2015 @ 18:37 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Hello mate!

I haven't given up on that goal but my reduced body weight has really slowed it down!! If anything I'm training my WL a lot more than previously.

I'm also doing a lot of fitness stuff and some gymnastics (not enough) and want to do the CF open in Jan/Feb next year.

To be as good at CF as I think I can be, I still need 120/150 ish! These guys are animals!
GingyIcon...24-09-2015 @ 07:05 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning

Some warm ups
Handstand practice
Few decent 10 second walks, decent improvement for me

WOD was "Karen"
150 9kg wall balls for time
Did 22 every minute for 6 rounds and then 18 at the end:
6:34 tbh quite easy. Could go sub 6 but sub 5 would be insane!
GingyIcon...24-09-2015 @ 20:48 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		After work:

Double under practice: hit a new PB of 42 Happy more than double 20 which was my last!

Then
AMRAP 10
20 cal row
30 double under

Got 5 rounds and snuck in all the row of the 6th...
270 reps

Did the last two rounds of double unders unbroken which is a big milestone for me. Think I've worked out that low hands make double unders so much easier!!!
GingyIcon...26-09-2015 @ 15:16 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Today

Snatch
Up to 80
90
100
105 Happy best I've hit in months and months
95 1,1,1,1,1,1,F,1,F,1

Back squat
Up to 140
155 3 decent
140 3,3,3
125 3,3,3 (5 second eccentric) beltless
110 3,3,3 (5 second pause at the bottom) beltless

Muscle ups
4 in a row, trying something new

Wod
10 thrusters 50kg
20 cal row
30 du
40 power snatch 42.5
30 du
20 cal row
10 thrusters
7:56 more than 3 mins faster than when I did this 4 weeks ago but feel like I could go a minute faster again,....

Done!
WILLSANIcon...26-09-2015 @ 15:19 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		top snatching there mate.
GingyIcon...26-09-2015 @ 18:06 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
WILLSAN said:top snatching there mate.


Cheers mate
GingyIcon...27-09-2015 @ 16:12 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning

Power clean power jerk
100
110
115
120 f jerk

Clean and jerk
100
115
122.5 most I've hit in a while

Power clean + clean + power jerk + split jerk
Up to 90
100
110 decent
100 1,1,1
90 double up on reps
80 3 of power clean and clean touch and go, no jerks, legs had gone!

Deadlift
Up to 120
140 10
140 10
140 10

Some pull up work, butterfly and kip efficiency

Assault bike:
6x 30s on, 30s off: 84 cal total, 601 watts and 78 rpm when on.

Home
GingyIcon...28-09-2015 @ 07:31 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning:

quick warm up then:

3 rounds for time:
20 double unders
30 press ups
40 sit ups
50 air squats
14:50 Last time I did a similar workout I did 14:45 but took 3 minutes rest between rounds. This didn't really gas me but press ups and sit ups need work if I want to unbroken them in future!
GingyIcon...29-09-2015 @ 07:54 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning:

5/4/3/2/1 of:

Strict HSPU (all easy which is good because 5 is officially a PB)
10kg plate single leg squats (think the plate made it easier to balance tbh)

Then a bit of rowing:

2x1k with a 3 miute rest:
3:19.8 (1:39.9 pace r26)
3:19.3 (1:39.6 pace r28)
decent. This predicts a 6:44-6:45 in my books. Wasn't TOTAL agony... Might be able to to handle sub 6:40 very shortly.
macrothIcon...29-09-2015 @ 09:05 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Gingy said:
10kg plate single leg squats (think the plate made it easier to balance tbh)


In my experience, if flexibility/balance is more of an issue than leg strength (which is surely the case for you), then a bit of weight in front will in fact make it easier, at least in terms of performing low numbers of reps.

I wonder if I could pull ~6:45-6:40 anytime soon. I'm pretty sure it would hurt Tongue

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