Onwards with tectonic swiftness.

[chrisd]

Time I left the SS forum, previous log of glacial progress can be found here

Weights are kg.

M 52yrs 82kg 25%bf (eeek!!!) 6' training since July 2015 with some setbacks owing to non functioning body parts.

Currently doing 531 (sort of) with jokers and intensity deloads on the big lifts and 555 333 111 on bench and press.

Also practicing the snatch, if I lift anything bigger than a curtain pole, I'll start logging it.

Today

Bench 20x5x2 40x5 50x3 60x2 70x1 75x3x3
Squat 20x5x2 40x5 50x3 60x2 67.5x1 72.5x5 82.5x5 92.5x6 100x1 105x1 110x1 72.5x5x2

assist DBP 7.5x5 10x5 17.5x5x2 x10x1
chin up BW 6,6,7
back extensions 15x2
triceps push downs pyramid

cardio bike 60:30 level 1:5

[chrisd]

Sflippnot.

No drama no crisis today someone was bunging up the squat rack with benching, so I cleaned

Press 20x5x2 30x5 40x3 45x2 50x3x3
Deadlift 40x5x2 60x4 80x2 90x1 97.5x3 110x3 122,5x5 130x1 135x1 140x0 137.5x0

Assist
bench 60x5x4
squat 60x18x2
chin up 6,7,5

too hot for cardio

[chrisd]

In the jolly crossfit box, radiCally expanded, now has A separate gym!

Squat 20*5*2 40*4 69*3 70*2 77.5*3 87.5*3 97.5*3 102.5*1 107.5*1 112.5*1 77.5*3*2
Bench 20*5*2 40*5 50*3 60*2 70*1 80*1*5 still feels rubbish above 70kg

Assist
Dbp 17.5*5 15*10,9
Chin up neutral 5,6,6

Snatch practice training bar*3 girly bar *3 Proper bar*2 snatch failure practice (landed on my arse and chucked the bar) *1 quit for the day

[chrisd]

Another day another queue for the squat rack, more squatters, but the quality varies. First prize has to be split between the youth who did some perfectly fine squat in the rack, without the bar, just held a 30lb plate, and a fellow who worked his way up to 60kg and stopped half way down, his shoulders made depth, but his arse was still presenting itself to passers by.

Press 20x5x2 30x5 40x3 50x1 55x1x3
DL 50x5 70x4 90x2 100x1 105x5 117.5x3 130x2 137.5x1 140x0 (AAAARRRGH!!!)

Assist squat 60x20,10
bench 62.5x5x5
chin up 5,4,5
tri press down pyramid

[chrisd]

Squat 20x5x2 40x5 50x3 60x2 70x1 80x1 82.5x5 92.5x3 102.5x2 107.5x1 112.5x1 82.5x3x2

Bench 20x5x2 30x5 40x3 50x2 60x1 67.5x5x3

Asssist

DBP 15x10x3
chin 2x10
defict dl 50x5 70x5 90x5
Tri press ascending to failure rope handle

[chrisd]

Press 20*5*2 30*5 35*3 40*2 47.5*3*1 47.5*5*1 misread my notes!

Dl 20*5*2 40*4 60*4 80*3 90*1 97.5*3 110*2 122.5*1 130*1

Fsquat 20*5*2 30*3 40*3 50*3 60*3 65*1 67.5*1 70*1

Bench wu 62.5*5*4

Chin up 2*15
Db hammer curls 5kg *20*had enough of it

[chrisd]

Not feeling it today. Just heard that a friend died, too young.

Squat: 77.5x3 87.5x3 97.5x3 105x1 110x1 112.5x0 77.5x3x3
Bench 77.5x[3,2,3] failed rep on the middle set, felt crap

Assist
DBP 15x[10,10,7]
CU 2x20
OHsquat 10x3 15x3 20x3 22.5x3 25x1 27.5x1 30x1 30.25x0

[chrisd]

'kin' 'ot

Press: 20x5x2 30x5 40x2 50x1 52.5x3x3
DL 20x5x2 40x5 60x4 80x2 90x1 95x5 107.5x5 120x5

Assist: OHsq 20x3x3 Fsq 20x5 30x3 40x3 50x3 60x2 65x1 70x1
bench 62.5x5x5 bar path feels better
CU 2x25 ouch!

cardio treadmill 6mph 1degree flowers 15degree flowers 1 degree flowers

[chrisd]

Bench 82.5*1*3
Squat 75*5 85*5 95*6 75*5*2

Assist

Dbp 15*10*3
Back ex pause 123, bw*10 +10*10*2
Chin up 2*25
Triceps stuff 3*23
Treadmill jog. 6units flowers 9 units flowers 6 units flowers
Seated hammer curls 5kg flowers

[chrisd]

today's silliness was a contest between the boy doing 1/4 squats with 100 kilos and a pair of youths doing deficit romanian rack pulls.

Press 20x5x5 30x5 40x3 50x1 57.5x1x3

Power clean 20x3x2 30x3 40x3
Deadlift 60x5 80x1 100x3 112.5x3 125x3

assist

bench 65x5x3
fsquat warm ups nd 72.5 x1x3
chin up 2x25

treadmill 1 degree 15 degree 1 degree 6.5 speed units.