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Old 02-15-2010, 07:25 AM   #21
James Bailey
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Join Date: Apr 2009
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Default Monday 15.02.10

BW 86.3kg down a little from last week, not surprising as I have not slept properly or eaten as much last week.

SN 50x3, 60x1x2, 65x1x2, 70xf, 60x1x5

BS 60x5, 90x5, 115x5x5 reset as I had an adjustment last Thursday, felt a bit odd squatting but strong enough

PP 60x3, 80x3, 82.5x3, 85x3x5, 80x3

RDL 60x10, 90x10, 95x10x2 these felt much better after my adjustment

Pull Ups BWx10x3

Weighted plank 25kg x 1:20x3

Felt much better today, tired, but not drinking at the weekend is a big improvement over the past few weeks.
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Old 02-17-2010, 08:07 AM   #22
James Bailey
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Default Wednesday 17.02.10

3-pos SN 50x1, 55x1, 50x1x3

Press 60x5x3

CG OHS 70x5x3

Light day, snatch work floor, mid thigh, hang. Felt the groove in the snatch quite well, light weight of course but I'm working on it. Had to clean my presses as some genius was using the free rack to do curls in, actually wasn't a problem in the least. Though it also meant cleaning the bar for OHS too. Anyhow, not drinking seems to agree with training quite well!
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Old 02-19-2010, 07:33 AM   #23
James Bailey
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Default Friday 18.02.10

BW 86.8 kg

C&J 70x1x5, 90x1x5

FS 70x3, 100x3, 105x3, 110x3x3, 105x3

Bench 60x5, 80x5, 85x5x3, 80x5

DL 110x2, 140x5, 145x5x2

I tried to get 185 DL but only got it 1 inch off the floor. Cleans felt ok, I felt like power jerking so did, went ok I might work on these and work split jerks on Mondays. I was surprised that I could move up so much from last week, FS and Bench both felt strong, DL felt a little odd at first but then I did have an adjustment at the chiro yesterday. It was mostly the pulling position that felt odd. Still more weight on the bar and that is what matters.
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Old 03-01-2010, 07:04 AM   #24
James Bailey
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Default Monday 01.03.10

BW 86.2kg

SN 50x2x2, 60x1x20 on the min

BS 60x5, 90x5, 115x5, 117.5x5, 120x5

PP 60x3, 80x3, 85x3x5

RDL 60x10, 100x10x3

Pull Ups BWx10x3 Supersets with RDL

Weighted Planks 25kg 1 min x 3

I took a week off as the gym was closed for carnival here, I'd like to say I spent it doing things like mobility, flexibility and that kind of shit but as it was carnival I spent it partying and having a day in the spa on Friday. Which was nice actually. The session was hard, I did a little less volume than usual to mitigate the likelyhood of major DOMS. Also spent a good deal of time stretching after.
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Old 03-03-2010, 11:34 PM   #25
James Bailey
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Default Wednesday 04.03.10

Went to Crossfit Basel today to check it out. I ran through their baseline conditioning workout.

Row 500m
40 Squats
30 Sit Ups
20 Press Ups
10 Pull Ups

04:10

I beat my PR 500m time by ten seconds and got a solid 01:36, which I am pretty stoked about as I haven't done a proper 500 for about 3 or 4 months and have probably only rowed a few times during that period. I also got the third fastest time in the gym for that workout, not stellar really, but I have done zero metcon for 6 months. I lay on the floor for about an hour after seeing white dots, I forgot how brutal pushing a workout like that can be

After that I decided to try some squats with a belt as they have a nice one there, result...a PR.

BS 70x5, 110x3(belt on here), 130x2, 140xf, 140x1

Press 60x3x3,

CG OHS 70x3, 80x1

By the time I got to OHS I was pretty fucked so called it a day. I am heading back there for a training session on Friday, heavy cleans or PC, FS, Bench and DL, Looking forward to it!
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Old 03-05-2010, 09:11 AM   #26
James Bailey
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Default Friday 05.03.10

PC and Push Jerk 70x1, 80x2, 90x2x5

FS 50x5, 80x3, 110x3, 112.5x3, 110x3x3

Bench 50x5, 80x5, 85x5, 85x3, 80x5

DL 120x2, 150x5, 140x5x2,

Back Ext. 20x2

I was a bit hungover today and suffering from lack of good sleep, my rhythm is so fucked up right now. It will be a lot easier to make better gains when I sort that out...still I made a couple of PR's so I am pleased.
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Old 03-08-2010, 09:07 AM   #27
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Default Monday 08.03.10

SN 50x3, 60x1, 65x1, 70x1, 75xf, 75x1, 65x1x15 on the min

BS 60x5, 95x5, 122.5x5x3, 120x5

PP 60x3, 85x3x5, 82.5x3

RDL 105x10x2, 100x10

Pull Ups BWx10x3

Weighted Plank 25kg 1.20 x3

Good session today, feeling a better groove and second pull in snatches. Dropped a little volume in strength work so I do more oly work. I got some knees and elbow sleeves on Friday and they are really nice for squatting in, my right elbow is a bit joint sore and this has made it a bit better too. I think it is a bit of golfers elbow but not too bad...ice bath later or tomorrow!
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Old 03-15-2010, 08:18 AM   #28
James Bailey
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Default Monday 15.03.10

SN 50x3, 60x1x3, 65x1

BS 60x5, 90x5, 120x3, 110x5

PP 60x3, 80x3, 85x1

Jerk 90x1, 95x1, 90x2

RDL 90x10

Had a vicious cold come on last Thursday, I think it might have been the beginnings of flu as I had no appetite for 3 days and a slight temperature. Anyhow I skipped training on Friday and took about 15 grams of vitamin C per day plus extra D and Zinc, took contrast baths and showers, slept all day and watched movies. I started getting my appetite back properly yesterday. I still have a chesty cough and am a little blocked up in the head but decided to train today anyway, take a light week, just do what I feel I can on the day then hit it heavier next week. It felt ok today, a little heavy but good to get moving. I have dropped my vitamin does down but they are still fairly high.

I am getting two belts and a bunch of supps from the UK this week. One velcro belt and one sturdy leather belt to see which I prefer for which lifts, I am going to assume that I can only use the leather one for slow lifts but my use the velcro one for everything if it works well. I recently bought some knee and elbow sleeves, really nice to lift in, I am liking the supportive gear.
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Old 03-22-2010, 04:42 AM   #29
James Bailey
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Default Wednesday 17.03.10

C&J 60x5, 80x1x2, 90x1x2, 95x1, 100x1, 105xf, 95x1

Press 65x3, 62.5x5x2

OHS 60x1, 80x4,3

Light day but as I'm going to the chiro tomorrow I don't know if I will clean heavy on Friday or not so went heavy on C&J.
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Old 03-22-2010, 04:47 AM   #30
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Default Friday 19.03.10

C&J 50x3, 70x3, 100x1/f,1/f/1

FS 100x3, 110x3, 112.5x3/2, 110x3x2

Bench 60x5, 85x5x3, 82.5x5/3

DL 145x5x3

Chins BW+20kg x 5x3

Back Ext. and GHD sit ups +10kg x 20 x 3

My belts arrived, tried using the velcro one for cleans, felt a bit funny but I think it is better wearing one when going heavy. FS felt more solid coming out of the hole with the belt on. Didn't like the feel on the bench so took it off. Felt much better pull on DL with it on. Conclusion, I will use it for squatting, pressing and pulling heavy, not bench though.
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