09/10/08 Max Effort Day

Warm up

Mobility and flexibility

Workout

Front Squat 5×1

1. 65kg    (112% BW)
2. 70kg    (120% BW)
3. 75kg    (129% BW)
4. 72.5kg (125% BW)
5. 70kg    (120% BW)

Weighted Pull Ups 5×1

1. +20kg     (+34% BW)
2. +24kg     (+41% BW)
3. +26.5kg  (+45% BW)
4. +29kg     (+50% BW)
5. +31.5kg  (+54% BW)

Comments

Front Squats are doable at heavier weights, but my core rounds forward and balance shifts forward – this is not good so I can’t count these – form over weight people!

Pullups felt real good! Up to a pull up with an additional 50% bodyweight which I’m pretty proud of.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

08/10/08 In Loving Memory of Donald Kimble

Today was my partner Laura’s Grandad’s funeral.

I won’t say much on the subject, but I’ll always feel honoured that Donald accepted me into the family with such open arms.

He will be sadly missed.

07/10/08 Max Effort Day

Warm up

Mobility and flexibility

Workout

Deadlift 5×1

1. 110kg    (190% BW)
2. 115kg    (198% BW)
3. 117.5kg (203% BW)
4. 120kg    (207% BW)
5. 130kg    (224% BW)

Overhead Press 5×1

1. 50kg    (86% BW)
2. 52.5kg (91% BW)
3. 50kg    (86% BW)

Had to rush off so could not complete all 5 sets.

Comments

Deadlift felt good as evidenced by jumps in weight.  Form on 130kg not as good, but not terrible.  Will need to invest in some more plates before the end of the next cycle!

The Overhead Press really gets me – I should be able to press bodyweight, but it’s just not there.  Will try working in the Push Press next cycle in order to handle weights overhead in excess of what I can Press – this will allow me to work the negative portion more effectively.  I WILL GET A BODYWEIGHT OVERHEAD PRESS DAMMIT!!

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW