Zander's olympic quest!

[ZanderBlair]

Workout went pretty well today, here it is:

Some bar squats to get some blood pumping - holding off doing any weight for a couple of weeks.

Presses
Bar x5
40kg x5
60 x2
67.5 x3 x3 x3 x3 x1+1

Not far off the 5 sets, will definitely get it next time. Would rather not drop to 3 sets in order to keep the volume a little higher in absence of squats and deads.

Glute thrusts
Bar x10
40kg x10
50kg x10 x10 x13

These felt good, could tell when I was fully engaging the glutes, could feel it in abs as well.

Pull-ups + Press-ups one after the other, followed by a minute or two break
x10 +20
x6 +20
x5 +20

Few more light squats to finish.

Felt knackered again after this, ruined a large chilli and some cheesecake (tesco).

[ZanderBlair]

Forgot to log my workout from last wednesday as I forgot my notepad, but on OHP I went for 62.5 for sets of 5 and got 3 out, which was an improvement on last time. Did 3 working sets of glute thrusts at 55kg as well.

Friday's workout is here:

Presses
Warm-up sets up to...
(67.5kg x3) x5 PB

Glad to get this one done, third time lucky. Onto 70 next time...

Glute Thrusts
40 x12
55 x12
60 x12 x15

Still getting a feel for these really, can definitely whack some more weight on so will keep upping it

Pull-ups + Press-ups
10+20, 8+20, 5+25

Total of 23 pull-ups, just going to try keep this going upwards.

[ZanderBlair]

Four sessions to catch up on, will list two in each post:

30/01/12

Squats
40 x10 not a problem, will slowly increase weight back up towards some of my PB's

Press
Warm-up sets up to:
62.5 x5 x5 x4

Tiredness definitely didn't help, drop sets of 5 down next time for 3 sets instead of 5.

Did some front squats and cleans to experiment, nothing hurt at all.

Pull-ups + Press-ups
x10 x8 x5 (+20 +20 +25) Almost got #11, still 23 in total


02/02/12

Front Squats
40 for 5 sets, around 8 reps for each

Press
Warm-up sets up to:
70 x1
80 xf xf
77.5 x1
40 x12

Didn't get 80, not too far off though.

Pull-ups + Press-ups
x11 x7 x5 (+20 +20 +25) 23 again, got 11 though

[ZanderBlair]

04/02/12

Front Squats
45 x8 x8 x8 x8 x10
Easy again, will keep adding 5kg

Press
Warm-up sets up to:
70 x3 (PB) x2+1
60 x4

Glad to hit 70 for a triple.

Pull-ups + Press-ups
x11 x7 x6 - 24 reps (+20+20+25)

06/02/12

Front Squats
50 x8 x8 x8
No problems

Press
Warm-up sets up to:
65 x1
72.5 x1
80 xf
55 x5 x5 x6

Frustrating, will try working the heavy doubles and triples instead, and try 80 in a couple of weeks.

Pull-ups + Press-ups
x11 x8 x6 - 25 reps (PB) (+20+20+30)

[ZanderBlair]

Haven't posted my sessions for a while, here are a few highlights from the last month and a bit:

23/02/12

Press
62.5 x5 x5 x5
Pull-ups
x12 x10 x5 (27)

25/02/12

Press
70 x3 (PB) x2+1

28/02/12

Press
65 x5 x5 x5 PB

02/03/12

Press
70 x3 x3 x2+1

[ZanderBlair]

04/03/12

Press
67.5 x4 (PB) x3+3
Pull-ups
x13 x10 x6 (29) PB

08/03/12

Press
72.5 x3 (PB) x2+3
Pull-ups
x13 x10 x7 (30) PB

10/03/12

Push Press
Warm-ups to:
75 x1
85 x1
92.5 x1 (PB, previous best 90)
97.5 x1 PB

[ZanderBlair]

Nice session yesterday, got a couple of new personal bests!

14/03/12

Squat
60 x8
75 x8
80 x8

Nice and painless, I was told that I have a slight anterior pelvic tilt and have been correcting my posture over the past few days, feels 100% better...

Push Press
60 x3
75 x3
90 x3 PB
80 x5
82.5 x5 PB

Did 80 for 5 and wasn't hard at all so moved up to 82.5. The most taxing part of push presses is the pressure on my wrists, which will be fine as long as i keep stretching.

Enjoying throwing a bit more weight around as well!

Pull-ups
x13 x9 x7 (29)

Nothing special, i think my shoulders were already fairly taxed - time for 80 kilo press tomorrow.

[ZanderBlair]

Great session today, as follows:

Press
40 x5
55 x2
65 x1
72.5 x1
80 xf x1 PB

Got the 80 finally! Gym partner and I had a bet on but we both did it so nobody won anything, good motivation though! First attempt was a failure but the second went up in the end.

Squats
70 x8
80 x8
85 x10

Easy enough, will keep upping slowly

Pull-ups
x14 (set PB) x9 x8 (31 - PB)

[ZanderBlair]

Wow, haven't posted here in a while! Laziness more than anything, although not in the weight room...

Will again go over some highlights of previous sessions:

21/03/12

(Clean +)Press
72.5 x3 x3 x3 PB

23/03/12

Push Press
100 xf
85 x5

28/03/12
67.5 x5 (=pb)

30/03/12

Push Press
92.5 x2
85 x4
(Had been out the night before, felt weak!)

[ZanderBlair]

02/04/12

(Clean +)Press
50 x3
65 x2
75 x2 (+3 p.p.)
Push Press
85 x5
87.5 x5 PB

Squats
70 x5
90 x5
110 x5
70 x7

Pull-ups
x14 x9 x7 (30)