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Old 07-12-2010, 05:06 AM   #11
Nicolas Warren
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Mon 12 Jul '10

Air Squats: 6,6,6,6
Press: {63.5,50,55} (meant to do 62.5, then wondered why the bar was so heavy on the first set... tried one rep at 62.5 after the 63.5 and couldn't even get it up... 63.5 felt very,very heavy- belt saved me on the last rep. Will reset to 62.5 on Friday and start increments again)
GMs: 52.5x8x3 (hard)
GHDSUs: 5,5,5 (not pushing too much)
PUs: 5,5,5 (as above)

Frustrating; not the first time I've loaded the barbell to the wrong weight (forgot what I wrote down in this case, and the got so psyched up I forgot to check). 63.5 previous 1RM.
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Old 07-14-2010, 04:38 AM   #12
Nicolas Warren
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Wed 14 Jul '10

Lighter Workout
Press: 45kgx2x4 (easy: focus on speed so that weights click at top of each rep)
BBRows: 60kgx10x2 (m. hard)
GHDSUs: 7,7,7
PUs: 7,7,7 (first 5 CTB, last two, not so much)

No discernible injuries. Hamstrings a little sore from good mornings, but that was intentional.
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Old 07-15-2010, 04:03 AM   #13
Nicolas Warren
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Thu 15 Jul '10

Air Squats: 8,8,8,8
Press: 62.5kgx5x3 (felt heavy, especially last rep in last set)
DL: 173.5kgx5x1 (last rep felt very heavy, 5RM PR)
Incline Situps: 15,15
PUs: 5,5

Stretching

NDI (No discernible injuries)

NB: This was meant to be Friday's workout, but life intervened.
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Old 07-16-2010, 11:47 PM   #14
Nicolas Warren
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Sat 17 Jul '10

Built a quick and dirty plate rack this morning. Thanks for the idea Greg!

Lighter Workout
(Tall) Clean and 2xPress: 40,40,40,40,45,45,45,45,47.5,47.5,47.5,47.5 (easy-med: focus on speed and vertical path)
Incline sit-ups: 15,15
Back Extensions: 5,5
PUs (S&CTB): 7,5

Focus on stretching and foam rolling. NDI.
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Old 07-20-2010, 02:10 AM   #15
Nicolas Warren
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Mon 19 Jul '10

Air Squats: 10x4
Press: 63.28x5x1,63.5x5x2 (63.5 was the intended weight, which only became available after the first set. These were very, very hard. Last rep on both 63.5 both involved a step to keep my balance. Belt is very useful on these. Not sure if it was building the plate rack or reaching the end of the LP that caused that. Going for 64.5x5 on Friday)
GMs: 53.5x8x3 (hard)
Incline sit-ups: 20,15,15
PUs: 7,7,8

Left calf felt a little tight during some of the air-squats. Not sure if it was the injury because there was no pain that I noticed.

Lots of stretching afterwards, focus on hamstrings and hip-flexors.
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Old 07-21-2010, 02:41 AM   #16
Nicolas Warren
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Wed 21 Jul '10

Lighter Workout
BB rows (from floor): 60kgx10x2
Dips: 10,10
Incline Sit-ups: 15,15
PUs: 8,8

Then some stretching, focussing on hamstrings. Left tricep a little tweaked after the dips, nothing fatal.
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Old 07-23-2010, 04:31 PM   #17
Nicolas Warren
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Fri 23 Jul '10

Back Squat: 20kgx5x3
Press: 64.54kgx5x3 (1RM PR: hard-v hard)
DL: 177.27kg (1RM PR: v v hard)
Incline Sit-ups: 15,15,15
PUs: 8,7,6,6

+ Stretching.

No pain in left calf, but felt a little tight during the first few squats. The 1.25kg, and one of the 0.5kg plates have gone missing from the gym, so had to go to the nearest weight using a combination of pounds and kgs.
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Old 07-25-2010, 01:34 AM   #18
Nicolas Warren
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Sun 25 Jul '10

Booroomba Rocks Hike (A/a) 2.5km, steep, w/ 15kg pack and dunlop volleys.
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Old 07-28-2010, 05:24 AM   #19
Nicolas Warren
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Mon 26 Jul '10

BS: 25kgx5x3
Press: 65kgx5x1, failed on fifth rep of next set. End of LP.
Power Cleans: 60kgx5, 70x3, 75x2, 80x2, 85x1, 90x1, 95 fail, 90x1 (last rep was a little tricky, haven't cleaned in a while)
Incline Sit-ups: 15,15
PUs: 5,5

Lower back sore after presses.

Wed 28 Jul '10

Lower back still a little sore.

Swimming: 500m (untimed)
Breast stroke 200m
Freestyle 200m
Kicking 100m

(tapering down to taking next week off. Not going for DLs on Friday. May do some technique stuff depending on how I feel)
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Old 08-08-2010, 04:23 AM   #20
Nicolas Warren
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Holiday in Northern Territory, A/a

Mon 02 Aug '10
12km Hike (some elevation, maybe 600m)

Tue 03 Aug '10
3 Hikes: 1,1.5,2.5+ kms (some elevation on first hike)

Wed 04 Aug '10
5 Hikes: 1.5,0.5,1,2,3 kms

Thu 05 Aug '10
Some swimming, some stairs (maybe ~270)

Fri 06 Aug '10
3.5km Hike

Good for the soul.
Did all hiking in a pair of dunlop volleys. Calves felt nice and strong. Fell over on some slippery rocks on Thursday; hurt left shin and top of foot. Still sore.
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