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Post by giuliomancuso on Jun 26, 2013 23:07:32 GMT
Monday 24/06/2013
Front Squat
60 x 5
80 x 3
100 x 1
110 x 1
120 x 1
130 x 1
135 miss
Clean
60 x 3-5
80 x 2
90 x 1
100 miss
100 x 1
105 miss
105 x 1
107.5 x 1
110 x 1
Back Squat
60 x 5
100 x 3
120 x 1
130 x 1
135 x 1
140 x 1
145 x 1
Tuesday 25/06/2013
Front Squat
60 x 5
80 x 3
100 x 1
110 x 1
120 x 1
130 x 1
135 miss
Clean
60 x 3-5
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1
115 miss
112.5 x 1
115 x 1
117.5 x 1 (PB)
120 x 1 (PB)
Back Squat
60 x 5
100 x 3
120 x 1
130 x 1
135 x 1
140 x 1
145 miss
Wednesday 26/06/2013
Front Squat
60 x 5
80 x 2
90 x 2
100 x 2 x 3sets
Clean
60 x 3-5
70 x 2
80 x 2
90 x 2 x 3sets (last set did 5 because wasn't happy with form)
Back Squat
60 x 5
100 x 3
120 x 2 x 3sets
Supinated Pull-ups (chest2bar) 5 x 3
Ring-rows 10 x 3 (aggravated shoulder a bit, using upper trap too much)
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Post by giuliomancuso on Jun 27, 2013 11:26:12 GMT
Thursday 27/06/2013
Front Squat
60 x 5 x 2sets
80 x 3
100 x 1
110 x 1
120 x 1
130 miss
120 x 1 x 2sets
125 x 1
Clean
60 x 3
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1 x 3sets
100 x 1 x 3sets
Clean Pull
100 x 3
110 x 3
120 x 3 x 2sets
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Post by giuliomancuso on Jul 1, 2013 8:14:53 GMT
Friday 28/06/2013
Rest Day
Saturday 29/06/2013
Rest Day
Sunday 30/06/2013
Rest Day
Monday 01/07/2013
Front Squat
60 x 5 x 2sets
80 x 3
100 x 1
110 x 1
120 x 1 x 3sets
Clean
60 x 5
80 x 3
90 x 2
100 x 1
105 x 1
100 x 1
105 x 1
110 miss x 2
110 x 1
112.5 x 1
115 x 1
Clean Pull
120 x 3 x 4sets
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Post by giuliomancuso on Jul 8, 2013 9:15:57 GMT
Tuesday 02/07/2013 to Sunday 07/07/2013
Sick, spent most of my time in bed or on the couch, didn't move much at all.
Monday 08/07/2013
Still on antibiotics and body not feeling great after not moving a whole week.
Pause Front Squat (3 second pause)
60 x 5
80 x 3
100 x 2
110 x 1
120 x 1
125 x 1
Back Squat (amrap with max pause front squat weight)
80 x 5
100 x 3
125 x 4
Power Clean
60 x 3
70 x 3
80 x 3 x 3sets
Assisted Chest2Bar Supinated Pull-ups
8 x 3sets (purple band)
Rowing
8 Rounds: 1 min on / 1 min off
Kept under 1.55 first round, under 1.50 for next 6 rounds and then under 1.45 for last round.
First bit of fitness I have done in a while.
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Post by Emma on Jul 9, 2013 11:04:24 GMT
Giuliooooo! Are you feeling better?  |
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Post by giuliomancuso on Jul 10, 2013 9:13:19 GMT
Emmaaa, yepp feeling a lot better now. Body just feels bit weak and lethargic from not moving all week.
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Post by giuliomancuso on Jul 10, 2013 9:24:08 GMT
Tuesday 09/07/2013
Rest Day. Intended to go to Barbell Club but after work I fell asleep and woke up too late.
Wednesday 10/07/2013
Did some work on double-unders in warm up.
Clean
60 x 5
80 x 3
90 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1
122.5 miss x 3
(happy to hit 120 again but got to work on finishing the pull and getting bar higher if I want to progress)
Clean Pull
120 x 3 x 3sets
Timed Workout
10 Squat Cleans (70kg)
20 Box Jump (24 inch)
30 Burpees
20 Box Jump (24 inch)
10 Squat Cleans (70kg)
8min 35sec
(no touch-n-go yet on cleans with shoulder, second bit of fitness in a couple months - lungs struggled keeping up with body, cleans felt good, box jumps gassed me, burpees were probably easiest part)
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Post by giuliomancuso on Jul 11, 2013 12:32:11 GMT
Thursday 11/07/2013
First time doing any bar work overhead in around 3 months. Weights are super light but recording anyway.
Shoulder Press
10kg Bar x 10 x 2sets
15kg Bar x 10
20kg Bar x 10 x 3sets
Pause Overhead Squat (3 second pause)
10kg Bar x 3 x 3sets
Back Squat
60 x 5
80 x 4
100 x 3
110 x 3
120 x 3
125 x 3 x 3sets
Core
3 Rounds: 1 min on / 1 min off Alternate supine leg extensions
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Post by giuliomancuso on Jul 12, 2013 10:21:36 GMT
Friday 12/07/2013
Max Double unders in 3min:
222 (second time doing double unders in 2-3 months, can definitely get 300+ with bit of practice)
3 hours later:
Front Squat
60 x 5
80 x 4
100 x 3
110 x 3 x 2sets
Pause Back Squat (3 second pause)
70 x 3
100 x 3
110 x 3 x 2sets
Deadlift
70 x 5
110 x 1
140 x 1
160 x 1
170 x 1 (5kg PB)
no more plates at home so couldn't add more weight - happy considering haven't done heavy deadlifts in over 6 months
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Post by giuliomancuso on Jul 23, 2013 8:48:44 GMT
Saturday 13/07/2013 to Sunday 21/07/2013
Away at the snow. Snowboarded 5 days over the week.
Monday 22/07/2013
Rowing
10 rounds: 1 min on / 1 min off
Held between 1.45-1.50 for all rounds.
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Post by giuliomancuso on Jul 23, 2013 11:18:52 GMT
Tuesday 23/07/2013
5 min AMRAP:
5 burpees
5 ring dips
6 rounds + 4 burpees
First time doing ring dips in around 3 months, felt really weak, had to break them into singles by the end.
Power Cleans
60 x 3
80 x 2
90 x 1
then
1 power clean every 30sec for 10 minutes at 90kg
Pause Front Squat (3 second pause)
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
Double Unders
8 rounds: 30sec on / 30sec off
Rope was bit too long, managed 2 rounds unbroken.
A couple hours later...
Clean
60 x 3
80 x 2
90 x 1
then
1 clean every minute for 20 minutes at 100kg
Back Squat
60 x 5
80 x 3
100 x 3
110 x 3
120 x 3
125 x 3
130 x 1
Shoulder Press
20kg bar x 10 x 3sets
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Post by Simon Callander on Jul 24, 2013 1:26:08 GMT
20 cleans at 75%, nice bit of volume there
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Post by giuliomancuso on Jul 24, 2013 5:28:26 GMT
then another 20 at 83% :/ maybe a little too much after a week off, body is wrecked now haha
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Post by giuliomancuso on Jul 24, 2013 9:00:58 GMT
Wednesday 24/07/2013
Warm-up:
5 sets of 30 double unders
Rowing
5 Rounds: 500m row with 1 minute rest
Held between 1.50-1.55 for all rounds.
Front Squat
60 x 3
80 x 2
90 x 2
100 x 1
110 x 1
120 x 1
For 12 minutes:
on odd minutes - 5 back squats at 110kg
on even minutes - 3 strict chest2bar chin-ups
Timed Workout
400m run
30 walking lunges
200m farmers walk with 24kg kettlebells
30 walking lunges
400m run
8mins flat.
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Post by giuliomancuso on Jul 26, 2013 9:13:56 GMT
Thursday 25/07/2013
Rest Day
Friday 26/07/2013
Morning...
Rowing
6 Rounds: 750m Row with 2 minute rest.
Held between 1.55-2.00 for first 5 rounds then between 1.50-1.55 for last round.
Arvo...
Clean
60 x 3
80 x 3
90 x 1
100 x 1
105 x 1
110 x 1
115 miss
115 x 1
120 miss (need to work on finishing and strengthening pull)
Clean pulls
120 x 3 x 3sets
Deadlift
120 x 3
140 x 3
160 x 2
170 x 1
175 x 1 (PB)
180 miss
then
8 Rounds: Every 1min 30sec - 5 Deadlifts (120kg) and 10 Burpees
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