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Posts Tagged ‘1RM

W

Warm-up with pressing and joint rotations.

Workout
Steve
1 @ 50 kg
1 @ 52.5 kg
1 @ 55 kg
1 @ 57.5 kg
1 @ 60 kg
1 @ 62.5 kg
1 @ 67.5 kg

Doug
1 @ 45 kg
1 @ 47.5 kg
1 @ 50 kg
1 @ 52.5 kg
1 @ 55 kg
1 @ 57.5 kg
1 @ 60 kg

Notes
Doug’s first heavy session! We worked on getting technique right with a 20kg bar before moving over to the rack. Aside from a bit too much lean back in the initiation of the push his technique is solid. Slowness in the extension in the last three reps shows he did a better job of approaching 1RM than I did. I wasn’t sure what to expect of myself for this one, but it’s possible I had another 5 kg in me. Going heavy overhead in the work gym isn’t a happy thing to do though…

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W

Deadlift 7 x 1
1 @ 107.5 kg
1 @ 115.5 kg
1 @ 120 kg
1 @ 125 kg (fail)
1 @ 125 kg
1 @ 130 kg (fail)
1 @ 127.5 kg (fail)

Notes
A 1RM with the slippery, skinny, fixed bars in the gym at work isn’t the same as 1RM on an olympic bar but it’s still plenty heavy – especially when you can’t drop the weight. :)

Food

  • Oats w/WPI, peanut butter
  • Coffee
  • Pumpkin soup w chicken + olive oil [4/4/6]
  • Coffee
  • WPI, apple, peanut butter [2/2/2]
  • Peppermint tea
  • Pork chop w veggies + olive oil [4/3/6]
  • One slice of fruit toast [0/1/0]
  • Cottage cheese, strawberries, almond butter [2/2/2]
Tags: ,

W

7 x 1 Hang Power Clean
1. @ 50 kg
2. @ 55 kg
3. @ 60 kg
4. @ 62.5 kg
5. @ 65 kg
6. @ 67.5 kg (Fail)
7. @ 60 kg

Notes
All good up to 65, although my stance moved a little wide on the catch. 67.5 just wouldn’t come up though. I don’t think it was for lack of strength, but technique. It would be really good to have someone to coach me on this. I had the same problem last time.

+
 

CFE/bike

2 x 12 min on : 2 min off
Interval 1: 4.2 km @ Avg 21 / Max 25.4 km/h ♥166/171
Interval 2: 4.13 km @ Avg 20.7 / Max 27.1 km/h ♥166/177

Pearl Jam, VS

Food

  • Oats w/WPI, 1/2 apple, strawberry, almonds [4/3/6]
  • Two sausages w onion in bread [3/4/2]
  • 1/3 cup of yoghurt [1/2/1]?
  • Coffee
  • Omelette w mascapone + salmon [3/0/2]
  • 500g steak w roast veggies + glass of red wine, 1 tsp almond butter [6/3/4]

W

Basically…
Clean and Jerk one rep max: 1-1-1-1-1-1-1

Warmup
30 Air squats
25 KB swings @ 16 kg
KB RTW @ 16 kg
Clean drops, tall jerks w/broomstick
C&J 3 x 47.5 kg
C&J 3 x 50 kg
C&J 2 x 55 kg
C&J 1 x 57.5 kg

Exercise Sets/Reps/Dist Weight/Time
Clean & Jerk 1 rep of each 60 kg
65 kg
67.5 kg
67.5 kg
70 kg
70 kg (miss)
65 kg

 

So…
When I check my (ancient) PR for this I didn’t think I’d make it up to it at 62.5kg. That turned out to be relatively easy and I started thinking about 70 but dismissed it because small increments can mean a lot on the way to 1RM. 70 kg turned out to be solid, but after that I was spent. The final two reps I was out of the head game and didn’t have the agression to pull it off. Still, it was really fun to do these again.

Food

  • Oats w WPI, almonds, pear [5/2xFat]
  • Coffee
  • Salad & chicken wrap [~4]
  • Tuna, almonds [2/4xFat]
  • Coffee, 1/2 a chocolate muffin
  • Hoy Sin chicken w roasted veggies and egg & potato tortilla
  • WPI, handful of almonds, apple, apricot
Tags: ,

W

Friday 080530
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Record total (lbs)

Exercise Sets/Reps/Dist Weight/Time
Back Squat 1 reps 90 kg (PB)
Press 1 reps 50 kg
Deadlift 1 reps 140 kg (PB)

So…
Holy crap. The elusive 140 deadlift! I did this by mistake, thinking I was ‘just’ skipping over my old PB of 122.5. I’m not sure how I was thinking that because all the weight I have other than the two big 20 kg plates was on the bar. It wasn’t the prettiest or quickest DL you’ve ever seen but it came up alright.

The 90 kg back squat is another big PB (by 5kg). I was able to use Rip’s low bar position for the first time and I think that made the difference. More leg, less back; and more stability. A little more difficult to rack though, and though I think I might’ve had a 92.5 in me, re-racking it without a spotter would not have been wise.

I’m down 2.5kg on my press though. I’m not going to complain, I’ve done hardly any big lifting and almost no pressing lately. I’m surprised enough as it is at the other two and happy to walk away with a vastly improved CFT.

Food

  • Oats w protein, apple, cinnamon, almonds [4/2xFat]
  • Tea
  • Tomato and cheese wrap, small apple, orange, two eggs, protein drink, nuts [4/2xFat/1.5xProtein] (oops)
  • Tea + 1/2 slice of carrot cake
  • Small apple, nuts
  • Chinese takeaway: beef, prawns, veggies, rice, dim sim, spring roll, prawn cake, banana fritter, ice cream :X
  • Sardines, small apple, nuts [2]

W

Wednesday 080514
Deadlift 1-1-1-1-1-1-1 reps

Exercise Sets/Reps/Dist Weight/Time
Deadlift 1
1
1
1
1
1
1 reps
90
110
112.5
115
115
117.5
120 kg

No PRs today but a fairly solid effort anyway. I used a narrower stance, closer to the bar and it felt stronger.

Tags: ,

Bike / commute / road
W

Monday 080428
Thruster 1-1-1-1-1-1-1 reps

Exercise Sets/Reps/Dist Weight/Time
Thruster 1
1
1
1
1
1
1
reps
55
57.5
60
60 (fail)
55
57.5
60 kg

 

So…
These felt really hard on the back of very little sleep. :\

Food

  • Oats w protein, grapes, nuts
  • Coffee
  • Lamb souvalaki, nuts
  • Indian rice / potato / spicy soupy stuff / roti bread :X
  • Nonya chicken w rice :X
  • Grapes, cottage cheese, nuts

September 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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