Adas75 Rippetoe Journal

[Adas75]

Warmup

3 mins Concept II rower
12 situps
Some stretching

Workout

Squats (light workout)
Bar 2 x 5

35 Kg 1 x 5
45 Kg 1 x 5
55 Kg 2 x 5

Press
Bar 2 x 5

30 Kg 1 x 5
35 Kg 1 x 5
40 Kg 1 x 5
45 Kg 1 x 3 (did 4 reps but lifted my heels off the ground on the 4th)

Dead Lift
60 Kg 1 x 5

75 Kg 1 x 5
85 Kg 1 x 5
95 Kg 1 x 5
110 Kg 1 x 5 (add 5Kg next Wednesday)

Comments

My arms felt smoked after those deadlifts!

[Adas75]

Workout

Squat
Bar 3 x 5 (warmup)

40 Kg x 5
50 Kg x 5
60 Kg x 5
70 Kg x 5
77.5 Kg x 3
60 Kg x 7

Bench Press
Bar 3 x 5

30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
70 Kg x 3
50 Kg x 8

Chin Ups
BW x 3
BW x 2

[Adas75]

Push Press
40 Kg x 3
42.5 Kg x 3
45 Kg x 3
47.5 Kg x 3
50 Kg x 3
55 Kg x 3
57.5 Kg x 2 (missed)
45 Kg x 3 (back off set)

Comments
It felt good to do a new exercise and completly different workout.

[Adas75]

I did plan to do the Crossfit WOD, which was Angie. However I surfed in the afternoon then came down with a cold last night so rested in the evening.

My plan for today (Wed 12/12) is to do Crossfit WOD which is back squats, then a scaled verison of Angie.

Adam

[Adas75]

Workout

Squat
Bar x 5
Bar x 5
40 Kg x 4
60 Kg x 2

75 Kg x 5
75 Kg x 3
70 Kg x 5

Press
Bar x 5
Bar x 5

45 Kg x 1
50 Kg x 1
55 Kg x 1 (missed)
52.5 Kg x 1 (missed)

Chinups
BW x 3

Comments
Only got in the gym with half an hour to go so was a bit rushed. I was fairly happy with what I pressed as that is what I would have guessed. I think I'd be able to do 52.5Kg next time with more rest between sets. I'm going to continue with some crossfit workouts this week for a change. I only did one last week as I surfed almost everyday. This combined with the cold weather \ water (6C air temp and 12C water temp) and having a cold took all my energy.