Onwards with tectonic swiftness.

[chrisd]

So, forgetting log book, bad idea. guessed the weights, wrongly.

Press 20x10 30x5 40x3 45x2 47.5x1 49x5x3, slightly too easy 0.5 kg below projected and with plastic clips instead of metal.

Assistance (from memory)

Front squat 20x5 40x3 50x3 60x3 65x2 70x1 (or maybe 2) 75x1 80x1 82.5x1
and LBBS 60x3 70x3 75x3 80x3 82.5x3

chin up bw 4x7
bench 20x10 40x5 50x3 60x2 67.5x5x3

and quit for the day, one hour.

[chrisd]

Another day, another crossfitter high bar squatting 40 kg 12 inches high in a squat rack. His headband looked quite cool though.

My pitiful programme hopping continues. After a mere 10 months, I am changing from 5/3/1 to sets across, how many sets across remains to be seen.

Deadlift 20x10 40x5 60x4 90x2 115x1 127.5x3x2

Assistance and mucking about.

Row 10x10 30x10 40x10 50x10 60x10 (not so great at 60)
SGBTN superset 20x10 22.5x10 25x10 27.5x10 30x5

Curls 20x10x2 25x8x2 30x5x2 35x3
Tri push downs 43x12-8x5

And I'm done

[chrisd]

Back in the box to be entertained by a flimsy youth doing push presses with 30 kg. Soft trainers, check, taper belt, check, wrists extended as far as they will go, check, two sets and then moves to cable thing to do shoulder work.

Squat 20 5x2 40x5 60x3 70x2 (misload) 85x1(misload) 95x1 102.5x3x3

Assistance circuit

Chin ups bwx5x6
SDBP 17.5x9x3 and LTE 30x10x2
SGDL 40x5 60x5 70x5 80x3 90x2

[chrisd]

Bench 20*10 40*5 50*3 60*2 70*2 78.5*3*3

Other folly
Inc dbp 15*10_12*5
Dips 10*3
Ghr 10*3

[chrisd]

Company in the gym. a young chap doing low bar squats, okay so they were a couple of inches high, he had his thumbs around and he picked up the bar by backing into it and facing out of the rack, but full marks for trying. Later he tried to front squat, He had his hands the wrong way up, so I offered to show him, later he picked up the bar, but had his elbows really low (press position). I took a look at the wall poster he had been teaching himself from, according to that he was doing everything right, including elbows pointing down in the front squat. where the hell do they find these illustrators ?

He was followed into the rack by a guy who promptly started doing curls and then yet another junior beanpole showed up and also did curls in the rack and sat on the bar between sets. Twerp!

My performance, shifted deadlifts up a day as I'm training Mondays instead of Sundays now and didn't want to deadlift the session before proper squat day,

Deadlift

20x5x2 40x5 60x4 80x2 100x1 120x1 135x1x3 also 135x0, I sort of thought I'd manage five singles, but it seems that I am good for three reps near the top of my deadlift weight and that's it. I am forced to wonder if I could have managed 135,137.5 140, maybe I'll give that a try next cycle, or do an over warm up so I can keep the intensity up. The last rep cam up a bit, but my ability to grind these is poor and my spine is nothing to write home about.

Other nonsense

Overhead squat 5x5 15x3 20x3 25x2 30x1x3
Front squat 40x5 60x2 (kind of forgot to do 3) 70x2 75x1 80x1 80x0 left it there definite form failure around 80kg, weight going into hands
LBBS 80x3x3
Seal row in between squat sets 15x10x5

[chrisd]

Monday appointment cancelled at 4pm yesterday. Might as well have stuck to my original schedule.

Press 20x5x2 30x5 40x3 45x2 50x1 54x3x3, last rep was truly awful.

And just for good measure

chin ups 4x2 then got sick of them so curls DB 10x10x2 BB 20x10
bench 67.5x5x4
Row, warm ups then 50x10x3
Plus some light BTNs.

[chrisd]

High gravity day.

Needed to watm up, lunges and stuff.

Squat 20*5*2 40*5 60*3 80*2 100*1 107.5*1*5

And chin up 4*7
Push press up to 60*1*3

[chrisd]

Bench press day, interrupted slightly by one of the Crossfit coaches bringing a young lady in and getting her to do shrugs with the empty bar (why ?) and then press an empty ladies' bar. Okay, but he should have taken a side view and seen that she was finishing with the bar waaay back.

Bench

20x5x2 40x5 50x3 60x2 70x1 80x1 84.5x1 85x1 85.5x1 84.5x1 84x1 ish, that last one had the worst form ever, took ages and had me writhing about on the bench.
78.5x2 72.5x4

And

Press 40x5x3 strict, might try heels together next time for extra strictness.
Pendlay row 60x5x5

[chrisd]

Today we celebrate the only man who entered parliament with honest intentions, Guy Fawkes.

Deadlift 20*15 40*5 60*5 80*3 100*1 120*1 130*1 135*1 125*5 some poor reps and grip was failing on the last descent

And
Lbbs 20*5*2 40*5 60*5 80*5 beltless, maybe a bit too light?

Bench 20*10 40*5 50*4 60*2 67.5*5*5 Need to check my grip, looked at my hands and my right wrist was extended,
Sit up incline thing 10*3

[chrisd]

Well, @£$% that for a session.

Press 20x5x2 30x5 40x3 50x1 55x1 59x0 57.5x1 58x1x2 47.5x5x2 High gravity day need to add a light press session in mirroring the bench system

Incline bench 40x5x3

Chin up 5x4
Dip 10x3
GHR 10x3

Might put this on the gym stereo next time



Should empty the place