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remotegt

Brendon's training log

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6/8/09

 

bench press

50kg 10

70kg 10

80kg 10

90kg 2 x 5

 

Powerclean 40kg 10

db swing 24kg 10

sldl 40kg 15 did as circuit through 3 times 30sec break between each cycle

 

rowing machine then eliptical thing..

 

hit the heavy stuff tomorrow

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been snowboarding in NZ past 2 weeks. had an awesoem time and am amzingly uninjured. so hittin up the gym tonight.

still weighing 95kg didnt put on any weight. i feel a little softer but dont really care coz i had a great time.

looking forward to some squats tonight. (never thought id look forward to that)

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gonna see you on Wednesday buddy?

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sunday played first game of touch footy since august. had a good ankle brace on and the foot felt ok. so back into running and all that now

 

monday night 31/8/09

DL 40kg 10

Hang clean 40kg 10 x 2 circuit thing no rest

MP 40kg 10

 

Bnech

50kg 2 x 10

incline bench

60kg 2 x 10

 

Powerclean

70kg 5 x 5

 

bb curl

30kg 2 x 10

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quick session again,

 

squat

40kg 10

60kg 10

80kg 2 x 10

100kg 2 x 10

 

SLDL

100kg 3 x 10

 

Kneeling MP

40kg 2 x 10

standing 50kg 10

 

Pullup

8,6

 

DB CUrl

15kg 2 x 10 each side

 

abrollout

8,8

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13.9.09

 

last nights efforts.

 

Barbell complex 30 sec rest between sets

DL 50kg 6,5,4,3,2,1

Bent row

MP

Front squat

Hang clean

 

Incline Press

70kg 5 x 5

 

Deadlift

90kg 10

140kg 5

150kg 5 the lift is easy just my grip has gone down hill a bit.

 

upright row 60kg 2 x 5

 

Full clean

70kg 3

80kg 3

90kg 3

100kg 1 failed 2nd then tiredness took over.

 

DB curl

18kg 2 x 5 (SS) BB 15kg 15

 

ab wheel rollout

2 x 10

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15/9/09

 

CLeans -

40kg 10

60kg 5 x 5

70kg 3 + jerk

90kg 3 jerked 1 full cleans form here

100kg 2 x 1 + jerk clean and jerk pb

 

squat

100kg 10

160kg 1

170kg 1 did the set of 10 early on while i was doing cleans then later on when others were squatting went in cold and did these 2. 170kg wasnt to hard i think i got 180 in me now.

 

MP

60kg 4 x 5

70kg 1

75kg 1

80kg 1

 

 

Deadlift

100kg 10

120kg 10

140kg 1

150kg 1

160kg 1

170kg 1

190kg 1

200kg 1

220kg 2 x 1

 

there a comp goin on at the crossfit shed place for 1rm toals in Sqaut, Military press and Deadlift. so far im no.1 a total of 470kg with 170, 80 and 220, the goal is to make it 500kg. B) im pretty confident squats at 180kg as i had more in me than 170kg. BW 95.9kg

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king of the shed huh? :rolleyes::thumbsup:

 

gimme time mate ;)

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Bash at the Beach 3 lifts

 

Squat

165kg

173.5kg pb

180kg PB

 

Bench press

112.5kg

120kg PB

fail 125

 

Clean

105kg

110kg PB

115kg fail

 

Overhead

92.5kg

97.5kg

102.5kg PB

 

Deadlift

215kg

222.5kg

230kg PB

 

total 742.5kg

 

comments: was pretty happy with my results, also drove down frisay and arrived at 1am saturday morning. i thought was good since i done 5 workouts since begining of august. i wasnt planning on competeing. decided to on thursday night. so never really prepared. if i prepared properly could of done more. i reckon i got more in me for deadlift and squat. time to keep working and chase those big numbers! had a great time. note to self: by weighlifting shoes! lol

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23/9/09

 

squats

 

50kg 10

60kg 10

90kg 3

100kg 3

110kg 3

120kg 3

130kg 3

140kg 4

 

front squat

50kg 2 x 10

90kg 2 x 5

 

BB curl

30kg 10

 

 

stopped there, my wrist was really sore ,assume from the weekend or something.

and then spent 30 minutes doing stretching

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lunch Kettlebell session

 

24/9/09

8kg kettlebells

thruster 20 - 20

swings 20 - 20 16kg one in each hand

catch & release 20 - 20

 

superman pushup

6,3

 

clap pushup

15,10

 

jumps - stand in one spot and just jump as far as i can.

6,6,6

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lunch Kettlebell session

 

24/9/09

8kg kettlebells

thruster 20 - 20

swings 20 - 20 16kg one in each hand

catch & release 20 - 20

 

superman pushup

6,3

 

clap pushup

15,10

 

jumps - stand in one spot and just jump as far as i can.

6,6,6

 

I Heard that those "JUMPS" were really really effective, from what i saw a guy that can't bench for sh*t Powercleaned 130kg! with a special jump beforehand.... later on another strong mofo did this special jump and deadlifted 266kg! whilst cracking a smile and shrugging it aferwards LOL HAHHAHHAhhahhahhaa

 

Also Congrads on all those PB's you hit on Saturday Brendon, pretty good considering you've been out with injury and not training 100% ;)

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apparently the new gym is opening as soon as december 5th now due to lots of positive feedback, thats wicked

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very quick workout. had half hour only

 

Clean and jerk

50kg 5

60kg 5

70kg 3 x 3

75kg 2 x 3

80kg 2 x 2

90kg 4 x 2

 

bench press

60kg 2 x 10

 

db row

24kg 2 x 8

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30/9/09

 

front squat

40kg 10

70kg 2 x 10

 

back squat

110kg 3 x 10

 

SLDL

110kg 2 x 10

 

stopped back is really tight. upper glutes and lower back am getting massage tomorrow to try loosen it up a bit

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lunchtime session

1/10/09

 

kettlebells 8kg

2 rounds

thrusters 20

swings 20 using both bells.

catch and release 20

 

2 rounds

thrusters 10

clean and press 12

SLDL 12

 

Renegade Row

2 x 12

 

Stair jumps. lots and lots.

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was going through the goals thread ands found my goals from last couple yrs.

 

by the end of 2007 i had done this for 1rm's

 

Military Press....75kg

Clean and jerk.....80kg

Powerclean.......80kg

Bench..............105kg

Squat...............150kg

Deadlift ...........205kg

 

this is what achieved in 2008

 

Military Press....82.5kg

Powerclean.......100kg

clean and jerk......95kg

Bench..............115kg

Squat...............165kg

Deadlift ...........220kg

 

so far for 2009

 

Military Press....85kg

Powerclean.......110kg

Clean and jerk.....102.5kg

Bench..............120kg

Squat...............180kg

Deadlift ...........230kg

 

have had some decent injuries to over the years so at least i havent gone backwards yet. need to up training tempo now. i am pretty sure i got a 120kg clean in me just need to catch it properly and not drop it.

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7/10/09

 

squat

60kg 10

100kg 2 x 10

120kg 2 x 10

130kg 10

 

MP

60kg 8

 

Cleans

70kg 2 x 5

80kg 3 x 3

90kg 3 x 3

100kg 3 x 2

110kg 2 x 1

115kg 1 fail

115kg 1 new pb!

 

pullup

12,7

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great job on the PB mate. Awesome to watch!

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10/7/09

 

deadlift

60kg 2 x 10

110kg 2 x 10

130kg 10

140kg 10

160kg 10

180kg 5 had no chalk and bar gettin sweaty no hold it

 

cable row

60kg 5 x 10

 

mp

60kg 3 x 5

 

db curl

17.5kg 2 x 10

10kg 15

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kettlebell session

 

thrusters 24kg 3 rounds 10 reps each

swings 12kg

catch release 12kg

 

thrusters 40kg 2 rounds 8 reps each

swings 20kg

catch release 20kg

 

SLDL off 15cm blocks

20kg 10,9,8,7,6,5,4,3,2,1

40kg 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

 

curls

20kg 5 each side

12kg

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14/10/09

 

squat

2okg 10

60kg 10

80kg 10

110kg 10

130kg 10

140kg 8

150kg 5

160kg 3

170kg 2,1

 

deadlift partials, start just below knee

70kg 5

110kg 5

150kg 5

170kg 5

190kg 5

200kg 5

210kg 5

220kg 2

230kg 1

240kg fail

 

 

cleans

70kg 5 x 5

 

cleAN and jerk

70kg 1

90kg 1

100kg 1

105kg 1 new PB

 

pullup

10

 

mp

60kg 10

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kettlebells.

 

Thrusters 24kg 10

KB swing 12kg 10 ....... 3 rounds

catch&release 12kg 10

 

Thrusters 40kg 8

KB swing 20kg 8 ....... 2 rounds

catch&release 20kg 8

 

Deadlift on 15cm blocks.

20kg 1,2,3,4,5,6,7,8,9,10,9,8,7

40kg 6,5,4,3,2,1

 

Curls

12kg 10 each side

20kg 10 each side

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21/10/09

 

squat

100kg 10

140kg 2

 

front squat

60kg 2 x 5

80kg 3

90kg 2 x 2

100kg 2 x 2

110kg 3 x 2

 

clean

60kg 5

70kg 3 x 5

90kg 4 x 2 few jerks and push presses in there to

 

deadlift

140kg 10

180kg 4

190kg 2

 

pullup

15kg 3 x 5

 

 

coming off the back end of a cold. so wasnt feeling that great.

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Did a HIIT workout kind of first half was

 

60kg for all reps, 6,5,4,3,2,1 go thru 6reps each exercise then rest60seconds then 5reps and so on. its stuffed me pretty good.

Deadlift

Bent Row

Powerclean

Front squat

Push press

Back squat

 

Cleans

80kg 3

90kg 4 x 2

100kg 6 x 1

110kg 3 x 1

 

Clean and jerk

110kg 1 NEW PB!!! up 5kg on the jerk.

 

pullup

5,4

 

ab wheel rollout with BB

5,5

superman pushups

6,3

 

couple of progress pics. aint changed much but im stronger.

smalbackf.JPGsmallfrontf.JPG

smallback.JPG

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26/10/09

 

thru all this twice no rest.

500m row

10 chins

10 dips

20 pushup

10 over head squats

10 situps

10 good morning

 

Deadlift

80kg 3

100kg 3

140kg 3

150kg 3

180kg 2 x 3

190kg 1

200kg 1

210kg 1

215kg 2 x 1

220kg 1

225kg 1

230kg 1

190kg 1

180kg 1

 

Clean

110kg 1 just the one rep. lol

clean and press

70kg 5

 

KB swing

24kg 16

32kg 16

 

Bicel curl

16kg 2 x 10

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28/10/09

 

squat

60kg 10

90kg 10

130kg 2 x 10

140kg 2 x 5

150kg 3 x 3

 

BB rows

90kg 4 x 5

 

Bench press

60kg 10

70kg 10

100kg 5

110kg 2 x 3

100kg 2 x 5

 

Cleans

100kg 4 x 2

 

feeling pretty good with the cleans at the moment. my technique is improving pretty well i think. the catch is getting better, i think thats my weakest part at the bottom of the squat, i can pull the weight up easy then front squat easy just gotta keep working on the catch. wanna get a 130kg clean pretty soon.

and did bench press. LOL my weakest lift ever. i feel like eddie.. :-P nah really i need to work on bench as well

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4/11/09

 

squat

60kg 10

100kg 10

130kg 3 x 5

140kg 2 x 5

 

Bench press

60kg 10

70kg 10

 

rows

90kg 3 x 5

 

horizontal jumps

2 x 8

pullups about 25 throughout workout

 

Clean and press

70kg 2 x 5

 

clean

90kg 5, 4

110kg 2,2,1

120kg 1 PB!

122.5kg 1 PB!!!

 

up 7.5kg

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