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Old 09-04-2010, 02:31 AM   #31
Nicolas Warren
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Thu 02 Sep '10

Arms

Sat 04 Sep '10

Burpees; 3x60s, rest as needed between sets: 21,20,22

2hr rest

FS: 30x3,40x3x2,50x3x2,60x2x2,70x2x2,80x2x2,90x2
DB rows (Both hands)x5:10,15,20,20,25,25 (mixed in with the FSs)
Shrugs: 60x10,80x5,100x5,120x5,130x5
Superman Planks w/ 15kg: 60sx2
PUs: 10,10

Stretching, rolling. Hamstrings and calves felt worked at the end of the day. Nothing too sore.
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Old 09-06-2010, 03:02 AM   #32
Nicolas Warren
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Sun 05 Sep '10

Hike up local hill. 2hrs.

Mon 06 Sep '10

10 min jog.
Had BP tested; came out quite high. Will have to get it checked a second time, with possible corresponding changes to diet, exercise, etc.

Dear me...
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Old 09-08-2010, 06:41 AM   #33
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Tue 07 Sep '10

BS:82.5x5x3
HPC: 60x3x2,70x2x2,80x2,85x1,87.5x1
PC: 90x1x5
Press: 50x5x2
CG Shrugs: 50x5,100x5 (sans straps), 120x5,130x5,140x5
FPs w/ 25kg: 70sx2
PUs: 8,8

Wed 08 Sep '10

HPS: 30x3x2,40x3x2,50x3,52.5x3,55x3x2
PJ (from PC): 55x3x2,65x3,70x3x2,75x3; PC+PJ: 80x2
Snatch DL: 110x2x2
Sidebendsx10 (both sides): 15,20,25
PUs: 5,5,5
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Old 09-10-2010, 06:36 AM   #34
Nicolas Warren
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Fri 10 Sep '10

PS: 20x5,30x3,40x3,50x3,55x2,60x2,65x1,70x1,72.5x1,75x 1x5 (last two were Snatches (below parallel) (need to work on bending my arms more on the end of the second pull; bar is looping out in front of me a bit)
PC+PJ: 70x2x2,80x2,85x1,90x1,95x1,100x1x2 (more full cleans on the 100kg) (need to not fall into the dip on the push jerks; try and lower myself more slowly)
FS: 92.5x2x3
PUs: 6,7, 3 w/ 10kg, 8
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Old 09-13-2010, 05:19 AM   #35
Nicolas Warren
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Sat 11 Sep '10

Helped a friend move house

Sun 12 Sep '10

Rest (some glute exercises and a light walk)

Mon 13 Sep '10

BS: 85x5x2, 85x10
Press: 55x3x3
HPC: 60x2x2,70x2,80x1,85x1,90x1,92.5x1,95x1,97.5x1,100x 1 ( PB: felt fine)
Cleans: 110x1, 115x1 ( PBs, previous best was 105kg)
FP: 60s w/25 kg. SP: 50s w/ 25kg.
PUs: 7,7
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Old 09-15-2010, 06:18 AM   #36
Nicolas Warren
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Wed 15 Sep '10

Snatch Practice: HPS+PS @ 60 ~ 5 sets, HPS+PS @ 62.5 ~ 4 sets, PS @ 62.5, 2 sets. Focussing on elbow bend to minimise looping at end of 2nd pull.
PPs: 60x3,70x2,80x1,90x1 (more a PJ),95x1
PJs: 105x1 (PB), 110 (fail), 60x3x3
Arms and Abz (both hands for all): 15kg DB- 3xpress, 5xDBrow, 10xSBs, 5xPUs; 20kg DB- 3xpress, 5xDBrow, 10xSBs, 5xPUs; 25kg DB -5xDBrow, 10xSBs, 5xPUs; 30kg DB- 5xDBrow, 5xSBs, 5xPUs.

Stretching.
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Old 09-17-2010, 05:49 PM   #37
Nicolas Warren
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Fri 17 Sep '10

Snatches: 20x5x2,40x2x2,50x2x2,60x2,65x2,70,75 (ugly), 77.5, 81x, 81x
HPC: 70x3x2
PC: 80x2,85x2,90x2x2
PC+HPC: 90x5
FS: 60x5x2,80x3,95x2x3
DbPUs: 1,2,3,4,5,6,7 (on the minute)

Felt pretty tired for this workout...
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Old 09-18-2010, 12:34 AM   #38
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Sat 18 Sep '10


Shrugs: 60x5x2,100x5, (w/ straps) 120x5,140x5,150x5,160x5,170x5,180x5 (last set was a little ugly)
Clean rack holds: 60,100,120,140,150 - 20s x2 (felt the last two the most)
PUs: 5,5,5,5
FP-60s w/10kg, SuP-50s w/ 20kg,
SBs: 25x10,30x10,35x10 (both sides)

Stretching.
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Old 09-21-2010, 02:31 AM   #39
Nicolas Warren
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Mon 20 Sep '10

HPS and HS: ~50-52.5kg (just working the full squat)
BS: 87.5x5x3
Press: 60x1x3
Russian Twists: 3x5 w/5kg plate (just trying it out for the first time)
PUs: 5,5,5

Tue 21 Sep '10

Deep tissue massage for around 30mins.
Need to work on my ITB, Psoas and hamstring flexibility. Calves less so.
ITBs and hip flexors especially tight...
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Old 09-22-2010, 05:44 AM   #40
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Wed 22 Sep'10

C+PJ: 70x2x2,75x1x2,80x1
RTs: 5w/5x2, rev RT 5w/5
PUs: 5,5,5

(totals on Friday)
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