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Armin's Getting Ready For Gymnastics Exam Temporary Log
My original log: http://startingstrength.com/resource...=27023&page=10
Have to prepare for gymnastics exam, and being a bit heavier than before combined with some elbow pain makes it hard for me. I really have to start hitting the practices 3-4 times a week, if I want to get ready in time. That's why I'm gonna start some lighter practices in the next 8 weeks or so. "Lighter" in terms than loads will be much lighter, but the totaol training volume will probably be huge. Here's what I had in mind:
Training A and Training B, 2 main exercises for every training day + 1 or 2 assistance exercises.
Training A
squat 5x10
press 5x10
pulls 3xF.
som ab work
Training B
deadlift 5x10 (some light cleans 3x6 for warm up)
bench 5x10
chins 3xF.
dips 3xF.
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Session 1, Training A, Monday 21st May
squat 90kg 5x10 - light as a feather on my back, but 10 reps is huge, haven't done 10s on squats in like, forever.
press 50kg 5x10 - I probably started too heavy... Ego thing...
pulls chain+5kg 8,7,6
- some leg raises and abs kind of stuff
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Session 2, Training B, Wednesday 23rd May
deadlift
100kg 5x10 - my God, this killed me, I'm not used to this much volume, but the weight itself was not heavy at all.
bench
82,5kg 5x10
chins
chain+5 kg 8,6,6 - my calluses hurt like hell.
dips
chain+ 20kg 10,8,6
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What does a Gymnastics Exam consist of? Multiple choice questions? Iron Crosses?
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It consisty of multiple exercises you must perform on still ring, parallel bars, high bar and vault.
session 3, Training A, Firday 26th May
squat
92,5kg 5x10
press
52,5kg 10,9,8 - than I just chickened put and didnt perform 2 more sets.
pulls
10,6,7
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OK I'm really unable to make a decision how to train in the next few weeks. Reps of 10 sucks, and it seems like I'll only be able to train twice a week from now, so I decided to just try 5 3 1 two times a week template. Doesn't matter, it's as long as I just continue with the training. Better to train at all than not at all.
Tuesday
Press 5 3 1
Deadlift 5 3 1
some assistance
Friday
Bench 5 3 1
Squat 5 3 1
some assistance
Last edited by armin; 05-30-2012 at 09:09 AM.
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Cycle 1, wave one, Tuesday 30th May
deadlift
105kg x5
122,5kg x5
137,5kg x9 <--- PR!
press
42,5kg x5
50kg x5
57,5kg x10 <--- PR!
pulls
8,8,7
dips
15,12,12
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Cycle 1, wave 1, Friday 1st June
squat
90kg x5
105kg x5
120kg x10 PR! Yeah baby! Felt awesome lifting it for that many reps. Had at least one more left in the tank. This puts my theoretical 1RM at 160kg. I'm probably around there somewhere.
bench press
80kg x5
92,5kg x5
105kg x 11 PR! Yeah!
chins
12,8,7 - pleased that I can still do 12 chins in first rep. Means I'm not getting weight too fast. I think I'm probably around 84-85 kg. Haven't weighted myself in some time.
dips
20,12,10
skullcrushers & barbel curls superset
What? Yeah... Did some of these, don't know what the hell happend to me
3 sets with 35kg on both SC and BC. No idea how many reps, and I don't care either. Was kind of fun though. If I do them again, I'll increase the weight a bit on SC, and leave the same on BC.
- Loving 5 3 1 so far. Working only two days a week gives me a lot of time for recovery, and also gives you kind of a lot of will power in these hot summer days, when you don't feel much like training. Just to get my gymnastics in order, so far not too good, I still have to do many elements if I want to pass it.
just a few clips to get me motivated, and i'll remind myself to watch them every time i visit my log.
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Cycle 1, Wave 2, Tuesday 5th June
Deadlift
112,5kg x3
127,5kg x3
145kg x7 rep PR!
press
47,5kg x3
55kg x5
60kg x8
- These numbers were great considering I felt like crap on Tuesday, was feeling sick and almost didnt go to the gym.
Pulls
10,8,7
dips
15,12,12
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Cycle 1, Wave 2, Friday 8th June
Squat
100kg x3
112,5kg x3
125kg x7 - rep PR!
bench
85kg x3
97,5kg x3
110kg x7
chins
12,10,10
dips
20,15,12
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