October - November 2007

[John]

Thursday 18 October 2007

Cleans & Upper Body Work

A "bitsa" session practising full-squat clean technique and working on the upper body.

• Cleans: 4x5x50kg
• Incline BB Press: 10x57.5, 10x67.5kg
• Standing Cable Flies: forgotten the details
• Incline Straight Arm Cable Pullovers: 10x various, 6x42kg
• Cleans: 5x50kg

[John]

Friday 19 October 2007

Rowing & Presses

• 1000m: 3:48.0 21spm
• 500m: 1:29.8 37spm
• 1000m: 3:56.1 22spm
• Pull-ups: 15, 12
• Flat BB Press: 10x60, 10x80, 6x90kg
• Incline BB Press (hands touching): 10x40, 10x50kg

Terrace gym. Did a hard 500m to see if my sprinting had suffer after all the slow, longer distance work of the last few weeks. Stroke rate looked pretty low for that pace, but the C2s at this gym are a bit dodgey. For a bit of variation I gripped the edge of the RSJ on the ceiling to do my pull-ups. Seemed better than the crappy pull-up handles and definitely felt more solid

[John]

Saturday 20 October 2007

Rowing

• BFL-style HIIT: 20min 4769m
• 1000m: 3:59.9 24spm
• 1000m: 3:52.7 20spm
• 500m: 2:05.4 19spm
• 500m: 1:47.3 21spm
• 500m: 1:50.9 26spm

[John]

Sunday 21 October 2007

HIIT Rowing

A high-intensity rowing interval workout pre-breakfast. Six 25s intervals with 1:35s rests. Haven't done this one for months so aim was just to get above a 400W average for each interval.

• Row 6 x 0:25/1:35r: 451W, 441W, 481W, 535W 558W, 558W
  Distance: 846/1756r = 2602m

I under-estimated myself by a long shot and pushed to above 500-550W for the last three intervals. Pretty with that. Will aim for 500-550W on all six intervals next time.

CrossFit Total

• 1-RM Back Squat: 120, 122.5, 125kg
• 1-RM Shoulder Press: 57.5, 60kg, 62.5(fail)
• 1-RM Deadlift: 160, 170, 175kg
  CFT = 360kg

First attempt at a CFT, so I've established a benchmark on which to build. The shoulder press is from a standing position and strict (no push or jerk). Never tried these before and predictably the weak R shoulder limited my max. Even so, thought I'd do better than I did. Will definitely work on getting the 1RM up around 70-75kg as quickly as possible Some consolation in the fact that the deadlift was a PR (+10kg) and the squat was my best for two years. Form on both was good and I hope to be able to up the weights a little on them before too long.

[John]

Tuesday 23 October 2007

Legs

1. Back Squats: 10x70, 8x90, 8x100, 3x110, 1x120, 1x120, 6x110kg
2. 45° Leg Press: 6x320kg
3. Leg Extensions: 10x117kg
4. DB Lunges: 10x18kg, 6x24kg, 6x30, 6x30, 6x30kg
5. Lying Leg Curls: 10x100kg
6. Seated Calf Machine: 10x40, 8x60, 6x80, 8x80, 7x80, 10x60kg
7. Standing Smith Calf Raises: 10x180kg

Had no spotter tonight, so played it safe with only single-rep 120kg squats.

[John]

Wednesday 24 January 2007

Cardio + Pressing

1. BB Shoulder Press: 10x30, 6x40, 3x50, 1x60, 1x62.5kg
2. Flat Bench Press: 15x57.5, 10x67.5, 6x77.5, 5x87.5kg
3. Warmup Row: 500m 1:55.5 20spm
4. Row 6 x 0:25/1:35r: 546W, 569W, 581W, 558W, 524W, 524W
   Distance: 872/1806r = 2478m

A minimal 2.5kg increase on 1RM for the strict shoulder press. That 70kg seems a long way off!
Couldn't quite keep above 550W average on the last two intervals.

[John]

Thursday 25 October 2007

Linda ("3 Bars of Death")

10/9/8/7/6/5/4/3/2/1-rep rounds for time:

• Deadlift 1½ BW
• Bench BW
• Clean 3/4 BW

Bodyweight 83.0kg. Used 120kg DL, 80kg BP, 60kg CL. Time 47:50.
OK, so it was 12 minutes longer than last time, but I did full-squat cleans this time. It's a killer. Thanks John D for your encouragement to keep me going. 45min next time.

[John]

Saturday 27 October 2007

Cardio, Max-OT Shoulders & Traps

For the next eight weeks most workouts will be based on Max-OT principles, with some CrossFit benchmark girls and HIIT cardio from time to time. For the Max-OT workouts, only the heavy sets will be recorded.

Pre-breakfast

• BFL-style HIIT: 20:00.0 4606m

Crapped out on the last cycle of level 8, 9, 10. Paces for these three were 2:13.3, 2:16.9, 2:13.3.
Goal levels and paces: 5/<2:45, 6/<2:30, 7/<2:15, 8/<2:00, 9/<1:50, 10/<1:45.
Still pretty stuffed from Linda. Bit of DOMS in the traps this morning from the deadlifts.

Evening

1. BB Military Press: 5x55, 4x55, 5x55kg
2. Seated DB Press: 8x28, 6x30kg
3. DB Side Laterals: 10x16, 8x18kg
4. BB Shrugs: 7x147.5, 6x162.5kg
5. Close-grip BB Upright Rows: 6x40, 7x40kg

[John]

Sunday 28 October 2007

Back

1. Weighted Pull-ups: 5x35, 4x35, 4x35kg
2. Seated Cable Rows: 7x44.5, 4x48kg/arm
3. Bent-over DB Rows: 8x44, 8x44kg

Short session so no time to do Good Mornings or Hyperextensions.

[John]

Tuesday 30 October 2007

Chest

1. Flat BB Bench Press: 4x95, 5x95, 5x95kg
2. Incline DB Press: 6x34, 5x34kg
3. Weighted Dips: 7x10, 6x20kg
4. Standing Cable Flys: 6x18.75kg/arm

[John]

Wednesday 31 October 2007

Legs

Legs workout with John Dearaza.

1. Back Squat: 3x125, 3x125, 1x130kg
2. 45° Leg Press: 10x320, 8x440, 1x500kg
3. Romainian Deadlift: 9x100, 10x120, 3x140kg
4. Smith Machine Calf Raise: 12x120, 10x160, 8x200, 6x220kg
5. Seated Calf Machine: 10x70/80, 8x80kg

This was a bit of a mish-mash but some mutual encouragement helped get some heavy sets done.

[John]

Thursday 1 November 2007

Arms & Abs

1. Straight BB Curls: 3x50, 5x45, 5x45kg
2. Alternate DB Curls: 6x20, 6x20kg
3. Curl-bar Curls, Leaning: 7x37.5kg
4. Lying Triceps Extensions: 6x50, 4x50kg
5. Triceps Pressdowns - Rope: 6x43.75, 6x41.25kg
6. Kickbacks: 7x16, 6x18kg
7. BB Wrist Curls: 6x45, 4x50kg
8. DB Wrist Curls: 6x18kg

All this took too long to continue the session with abs work.

[John]

Saturday 3 November 2007

Cardio and 'Fran'

Rowing before breakfast:

• BFL-style HIIT: 20:00.0 4733m

Died on the level-10 interval: Planned pace <1.45, actual 2:09.3.
Goal levels/paces: 5/<2:45, 6/<2:30, 7/<2:15, 8/<2:00, 9/<1:50, 10/<1:45.

Evening:

• Easy Warmup Row: 500m
• Fran: 21-15-9 x (42.5kg Thrusters + Pull-ups)
  Time: 8:14

13 seconds slower on 'Fran' than last time :(
Felt pretty good afterwards, so finished the session with some weights.

• Lateral Pull-downs: 10x82kg
• Flat BB Bench Press: 10x75, 10x75kg
• Incline DB Press: 10x26kg
• Incline Overhead Straight-arm Pull-downs: 8x31.25, 8x26.25, 6x41.25kg
• Weighted Dips: 10x15, 8x20, 7x20kg
• V-bar Pull-downs: 8x82, 4x96kg

[John]

Sunday 4 November 2007

Shoulders & Traps

1. Standing BB Shoulder Press: 4x57.5, 4x57.5, 3x57.5kg
2. Seated DB Shoulder Press: 7x30, 6x32
3. Side Lateral Raises: 6x18, 5x20kg
4. Shrugs: 7x170, 5x180kg
5. Close-grip Upright Rows: 7x45, 6x50kg

Just missed fourth rep on last set of shoulder presses. Each set of lateral raises was finished with raises to 45° to exhaustion.

[John]

Monday 5 November 2007

Back

1. Weighted Pull-ups: 4x35, 5x35, 4x35kg
2. Seated Cable Rows: 6x48, 7x48kg/arm
3. Bent-over DB Rows: 8x46, 8x48kg
4. Good Mornings: 6x70, 7x70kg
5. Hyperextensions: 7x25, 6x30kg

First Good Mornings I've done for about two years. Didn't manage to get down to back horizontal, but close. Hyperextensions done on hyper bench with sand bag in arms on chest. Height setting 3, 4.