Workout log

Somewhere to track my workouts when I don’t actually blog about them.

14/08/2013
Zercher Squats
5x20kg
5x30kg
5x40kg
5x50kg
5x60kg
3x65kg
3x70kg
3x75kg
1×80
1×85
1×90
5x5x60kg
Wobble Hold 36kg 1:38

13/08/2013
Clean & Press

12/08/2013
Farmers Walk
6x20mx20kg
6x20mx40kg
6x20mx50kg
6x20mx60kg
Prowler
6x20mx60kg
2x20mx80kg

09/08/2013
100 rep push press kettlebell challenge 16kg
Lat pulldown wide grip 5×10 @30kg
Assisted push ups 15, 10,10,10,10 (red band)
Inverted rows 5*10

07/08/2013
Zercher Squats
5x20kg
5×30
2×35
2×40
2×45
2×50
2×55
1×60
1×65
1×70

Sled Drags 2x80kgx20m, 6x100kgx20m
Sled Pull 4 x100kgx20m

05/08/2013 The competition gets cancelled and I drop my training to an hour per session.

05/08/2013
Trap Bar Deadlifts 3*max reps in 60 secs. 11@90, 21@90, 21@90
Good mornings with chains 4*8
Hip thrusts with chain 4*20

31/05/2013
This was a PT session which I don’t generally record weight for.
Log press
Chest Press
Db Press
Shoulder Shocker Circuit

  • Press
  • Front raise
  • Lateral raise
  • Back raise

29/07/2013

  • Trap bar deadlifts
    1*4*50
    1*4*70
    1*4*90
    1*4*100
    1*4*105
    1*4*110
    2*3*112.5
    romanian deadlifts (4×8*80) supersetted with walking db lunges (4×6*12.5kg per leg)

    27/07/2013

    Play session, yoke up to 180kg for 5 m (twice), car frame deadlift (160kg) log press and prowler push.

    26/07/2013
    100 rep push press kettlebell challenge 16kg 11:36 mins
    Lat pulldown wide grip 5×12 @30kg
    Assisted push ups 11, 10,10,7,6 (red band)
    Inverted rows 5*10

    25/07/2013
    Deadlifts with bands
    8x3x60kg with 2 sets red band
    1x3x60kg no bands
    1x1x80kg no band
    1x1x90kg no band
    Axle Clean 30kg 1×6@30kg 3×6@35kg 1×6@37.5kg
    Sled Drags
    4x70kgx50m
    2x80kgx50m

    23/07/2013
    Tyre flip DNF
    Log press AMRAP 30kg for 60s 10
    AMRAP 30kg for 60s 10,12,11
    Sandbags 10kg, 20kg, 35kg, plus keg run 15m load run back. 6 sets

    22/07/2012
    Trap Bar Deadlifts 3*max reps in 60 secs. 18@80, 19@90, 21@90
    Yoke 6*25m timed @110kg
    Good mornings with chains 4*8
    Hip thrusts with chain 4*20

    20/07/2013
    combination of overhead and horizontal pressing movements as well as multiple row andheave variations. Likelihood is that will include rope climbs, rope sled heaves, inverted rows, and chins, plus log press, keg press + press up variations

    19/07/2013
    5xx12x10kg kb shoulder press
    Assisted chin ups 11,6,5,6,5
    Floor press 1x8x30kg 4x8x35kg
    Inverted row 5*12

    18/07/2013
    Deadlifts 3x5x70 2x5x80kg
    Zercher Squats 5x10x30kg
    Farmers Walk 8x60mx40kg(per hand)

    16/07/2013
    tyre flipping 4×5x200kg NONE!
    log press 1×2 up to max (30,35,37.5,40, 42.5(1))

    15/07/2012
    Trap bar deadlifts
    3*3*60
    1*3*80
    1*3*90
    1*3*100
    1*3*110
    1*1*115
    yoke 6 x 25m up to max weight (90, 110, 130, 150, 160(2))
    romanian deadlifts (4×8*80) supersetted with walking db lunges (4×6*5kg per leg)

    12/07/2012
    100 rep push press kettlebell challenge 14kg 10 mins
    Lat pulldown wide grip 5×12
    Assisted push ups 15, 10,10,7,8 (red band
    Inverted rows 5*12

    11/07/2012
    Deadlifts with bands
    1x3x60kg with 1 set red band
    8x3x60kg with 2 sets red band
    1x3x60kg no bands
    1x1x80kg no band
    1x1x90kg no band
    Axle Clean 30kg, 40kg 45kg(mostly misses caught twice)
    Sled Drags
    2x60kgx50m
    4x70kgx50m

    09/07/2012
    Tyre flip DNF
    Log press AMRAP 30kg for 60s 10
    AMRAP 35kg for 60s 5 (with belt)
    AMRAP 30kg for 60s 6 (no belt)
    Atlas Stone practice (Awkward Object!)
    Sandbags 10kg, 20kg, 35kg, 40kg 70kg plus keg at roughly 40kg onto platform. 6 sets
    08/07/2012
    Trap Bar Deadlifts 3*max reps in 60 secs. 17@80, 14@90, 16@90
    Yoke 6*25m timed @100kg 16:46,14.79, 14.51,13.16 @110kg 13.34, 12.00
    Good mornings with chains 4*8
    Hip thrusts with chain 4*20

    06/07/2012
    Dumbell shoulder press 5x12x7.5kg
    Assisted chin ups 5×5 (green band)
    Floor press 5*8 (8×30, 5 x 35, 8 x 32.5, 8 x 32.5, 8×35)
    Inverted rows 5×12

    04/07/2013
    Deadlifts 3x3x40 1x3x60 5x5x70
    Zercher Squats 5x10x30kg
    Farmers Walk 6x60mx40kg(per hand)

    03/07/2013
    tyre flipping 4×5x200kg (only got 1!)
    log press 1×2 up to max (30,35,37.5,40, 42.5)
    individual medley type thing with sand bags and a keg x 6

    02/07/2013
    trap bar deadlifts sets of 3 to 3RM
    yoke 6 x 25m up to max weight (50, 90, 110, 130, 150, 160)
    romanian deadlifts (4×8*70) supersetted with walking db lunges (4×6*5kg per leg)

    01/07/2013
    Upper body. Shoulder press, tricep pushdowns, assisted press ups, front and lateral shoulder raises.

    14/06/2013
    Yoke (20m carry)
    4x50kg
    2×90
    2×130
    2×150
    6×130
    tyre flips 6 lots of 20m

    14/06/2013
    Bench Press
    3x3x20kg
    3x3x25kg
    1×30
    1×35
    1×40
    1×42.5
    1×45
    5x5x35
    3x5x37.5
    Tricep dips assisted with green band
    15,15,11,11,12

    12/06/2013
    Fat bar complex 5×5
    Bent over Row
    Clean
    Press
    Zercher Squats
    5x5x35kg
    3x5x40kg
    Log Press
    3×30
    3×35
    2×40

    11/06/2013
    Overhead press
    3x3x20
    1x1x25
    5x5x30
    Assisted (green band) chinup
    8,8,7 ,7,7
    Assisted (red band) press ups
    5×10
    Practise atlas stone using large (35kg?) sandbag. Lots of up to knees and then up to chest.

    08/06/2013
    Deadlifts
    40kg 3 x 5
    60kg 2 x 5
    80kg x 1
    90kg x 1
    100kg x 0
    85kg x 10 x 1
    Zercher Squats
    35kg x 5 x 5
    supersetted with
    hip thrusts with chain(2) 5×5

    06/06/2013
    2 rounds of
    Battling ropes,
    sandbag and keg carrying medley
    farmers walk (20Kg Kettlebells)
    loaded sled hand over hand rope haul (60kg)
    all as part of a circuit.
    Axle clean and press
    1x3x20
    1x3x30
    1x1x40 (with 2 missed cleans and lovely bruise to show for it)
    Log Press
    1x3x30kg
    1x3x35kg
    1x3x40kg

    05/06/2013
    Yoke
    90Kg x 2 x 20m
    130kg x 2 x 20m
    150kg x 2 x 15m
    130 x 6 x 20m
    Zercher Squats 5x5x30kg

    03/06/2013
    Over head press
    3x3x20kg
    1x1x25kg
    5x5x27.5kg
    Assisted (green band) chinup
    8,8,6,6,6
    Assisted (red band) press ups
    5×8
    AMRAP 35kg log press 1min
    3,4,4,3,3
    Also some squat rehab for knee with black band round legs 5×10

    01/06/2013

    https://diaryofanewbiestrongwoman.wordpress.com/2013/06/01/princess-of-power/

    29/05/2013
    Yoke
    90 x 20m x 2
    110 x 20m x 2
    130 x 20m x 2
    140 x 20m x 2
    150 x 20m x 2
    Tyre Flips
    0/5 😦

    28/05/2013
    Deadlifts
    Military Press
    Pin Press

    23/05/2013
    Substitute atlas stone work
    sandbags – small,medium, large up and onto shoulder
    Keg – up to knees 1×10 2×5
    Up to chest 1 x10 2×5
    Sumo deadlifts -> Zercher Squat
    Bizarre squat rehab, band under arms and band around knee

    20/05/2013
    Deadlifts
    3 x 3 x 50kg
    1×60, 1×70, 1×80
    1×90 1×100 1×100 1×100 1×100
    5 x 5 x 75
    Military Press (strict apart from the singles)
    3 x 3 x 20kg
    1 x 25 1 x 27.5 1 x 30
    1×40 1×40 1×40 1×40 1×45
    5 x 5 x 25
    Barbell Complex using fat bar 30kg x 5
    Deadlift x 5
    Bent over row x 5
    Clean & press x 5

    18/05/2013
    Yoke walks
    2 x 20m x 70kg
    2 x 20m x 90kg
    2 x 20m x 110kg
    4 x 20m x 130kg
    Cleans with log
    45kgx10 (3 failed, this was only clean NOT press)
    5x5x30kg log press

    17/05/2013 (class)
    Kettlebell circuit x 3 x 12kg
    5 Cleans
    5 Snatches
    5 Presses
    5 Row

    Log Press
    1x30kg 1x35kg 1x40kg
    6/7 attempts at 45kg all failed

    Farmers Walk
    1x40kgx40m
    1x60kgx40m
    1x80kgx40m
    1x100kgx40m
    1x120kgx40m
    1x125kgx40m

    15/05/2013

    Bench Press
    3 x 3 x 20kg
    1 x 25, 1×30, 1×35
    1 x 42.5 1 x 45
    Circuit x 5
    10 assisted tricep dips (green band)
    10 dumbell bicep curls 7.5kg
    10 tricep pushdowns
    10 reverse curls (bar plus 5kg)

    13/05/2013

    Trap Bar Deadlifts with chains lots and lots. (well that’s what it felt like)
    2@110kg with no chains.
    AMRAP 60 seconds 20x70kg
    Tyre Flips 5 200kg unassisted 1 assisted. Push-pull and then squats
    Cat rows using bands

    Assisted chin ups 5 x green 3 x 2 x blue

    11/05/2013
    Bench Press
    3 x 3 x 20kg
    1 x 25, 1×30, 1×35
    1 x 42.5 1 x 42.5 1 x 42.5 1x 42.5 1 x 42.5
    5 x 5 x 37.5
    Pin Press
    Lots @50kg. Think mainly targeted shoulders rather than triceps, need to ensure positioning correct.

    09/05/2013
    Morning – yoke walks
    2 x 20m x 70kg
    2 x 20m x 90kg
    2 x 20m x 110kg
    2 x 20m x 130kg
    1 x 5m x 150kg
    Zercher squats
    10 x 8kg
    5 x 18kg
    5 x 28kg
    5 x 38kg
    Practice sit-ups & windmills.

    Evening
    Dumbbell farmer walks
    2 x 15m x 25
    2 x 15m x 27.5
    2 x 15m x 30
    2 x 15m x 32.5
    2 x 15m x 35
    1 x 15m x 37.5
    1 x 15m x 40
    Log press
    1 x 30
    1 x 35
    1 x 40
    1 x 42.5
    AMRAP 1 minute – 12x30kg

    08/05/2013
    Circuit x 5
    10 hip thrusts
    10 steps ups with 12.5kg dumbbells each foot
    10 lunges each side
    10 assisted (red band) push ups
    5 assisted (green band) chin ups
    10 assisted (green band) trice dips

    07/05/2013
    Deadlifts
    3 x 3 x 40kg
    1 x 50, 1×60, 1×70
    1 x 80 1 x 90 1 x 95 1×100 1 x105
    5 x 5 x 70

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