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Thread: 1llusion's Log

  1. #21
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    150123 Friday

    Week 5 Day 3

    A Front Squat with chains 3210, 3RM, -5%, -10%
    40 4/4
    50 3
    60 3
    70 3
    75 2
    80 1
    85 3RM
    81 3
    76 3

    B Snatch push press to 3RM
    40 5
    50 3
    60 3
    65 3
    70 4RM [PR]

    C1 leg curl
    C2 cable row
    C3 abs
    C4 dips

  2. #22
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    150129 Thursday

    On vacation for the week, managed to find a crossfit gym and get a quick little session in.

    A Power Clean + jerk up to 210lbs / 95.5kg [PR]
    B Front squat 70kg 10-5-1-0 tempo. fast and light
    C back extensions
    D pull ups


    Didn't bring my shoes with me, so I didn't want to do the full lifts or squat too heavy. Felt good to move around.

  3. #23
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    150202 Monday

    First day back from vacation
    Week 6 Day 1

    A Clean Pull + Hang clean below knee + jerk 3x1
    50
    70
    80 3x1 felt like a good vertical pull (been pulling way back lately)

    B Back Squat 3010 5RM, -5%, -10%
    50 5
    70 3
    80 2
    90 2
    100 5RM
    95 5
    90 5

    C1 SL RDL
    C2 leg curl
    C3 cable row
    C4 abs

  4. #24
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    150203 Tuesday

    Definitely run down today, result of poor sleep

    A Snatch pull + hang snatch 3x1
    40 3
    50 2
    60 1
    60x
    60 1

    B1 Back Extensions
    B2 Reverse fly's
    B3 Side planks


    Rough day, tomorrow will be better.

  5. #25
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    150204 Wednesday

    Week 6 Day 2

    A Power Clean 3x2 or RM
    50 3
    70 3
    75 2
    80 2/2/3

    B Front Squat 3-3-1-10, 1RM, 3x2 @80%
    50 4
    70 3
    80 2
    90 1
    97.5 1
    102 1RM [-3kg from week 5]
    106 x not even close [+1kg attempt from week 5]
    82 2/2/2

    C Front Rack holds 3x10s @ 150kg
    D Paloff Press


    I was kind of pissed about missing the 106 attempt and it felt heavy, so I loaded up 150kg and did some holds to make myself feel better.

  6. #26
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    150206 Friday

    A Front Squat with chains, 3110, 3RM, -5%, -10%
    40 4/4
    50 3
    60 3
    70 2
    80 1
    86 3RM
    82 3
    77 3 (had another in the tank)

    B Snatch push press
    40 5
    50 5
    60 3
    65 3
    71 xx [PR attempts]
    50 8

    C1 Leg curl drop sets 3x6+6
    C2 cable row 3x10
    D abs 5 sets

  7. #27
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    150209 Monday

    Week 7 Day 1

    A Clean pull + hang clean + jerk 3x1
    50 3
    70 1
    80 1
    85 3x1

    B Back Squat 5RM, -5%, -10%
    50 4
    70 3
    80 3
    90 2
    100 2
    106 5RM [PR]
    100 5
    95 5

    C1 Single leg RDL
    C2 leg curl
    C3 Cable row
    D Abs

    Good session today.

  8. #28
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    150210 Tuesday

    Wan't feeling the hang snatch + overhead squat this week, decided to just snatch heavy

    A Snatch 3-5x1 or PR
    40 3
    50
    60
    70 3x1
    75
    80 x clarked, stupid miss
    80
    82 PR

    B1 Back Extension
    B2 Reverse Fly
    B3 Side plank


    Pretty stoked about hitting 82 so easily, especially after squatting yesterday. Definitely a sign of good things to come.

  9. #29
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    150211 Wednesday (evening)

    A Power Clean 2x2
    50 3
    60 3
    70 3
    80 2x2

    B Front Squat 3218, 1RM, 3x2 @ 80%
    50 4
    70 3
    80 2
    90 1
    95 1
    100 1 easy
    105 1RM
    107 x (pulled onto toes, no chance)
    85 3x2

    C1 back extension
    C2 paloff press
    C3 split squat


    Had to train much later in the day than normal. happy to hit 105 for the pause.

  10. #30
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    150213 Friday

    A Front Squat with chains, 3010, 3RM, -5%, -10%
    40 4/4
    50 3
    60 3
    70 2
    80 2
    85 1
    90 3
    95 3RM
    90 x [only unracked it, hips weren't feeling right so I didn't even try to squat it]

    B abs

    Pumped about hitting 95+15kg chains for a triple today. Bummed that my hips wouldn't let me do the down sets, but whatever.

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