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

28/9/08 Max Effort Day

Warm Up

Flexibilty and Mobility.  500m Row at 1:55 pace.

Technique

Burgener Warm Up

(3 Hang Snatches + 3 Overhead Squats) x5

Workout

Deadlift 5×3

1. 95
2. 100
3. 105
4. 110
5. 115

Overhead Press

1. 45
2. 47.5
3. 50
4. 52.5 (only managed a singel)
5. 50

Comments

Deads felt good as did the OHP – was pretty pissed that I couldn’t do the 52.5 for a triple, maybe more rest was needed between sets.  Good workout all in all though.

19/9/08 Max Effort Workout

Warm Up

Mobility and Flexibility

Workout

Deadlift 5×5

1. 90kg
2. 100kg
3. 100kg
4. 95kg
5. 105kg

Overhead Press 5×5

1. 40kg
2. 42.5kg
3. 45kg
4. 42.5kg
5. 47.5kg (x4) + 2 additional reps after a rest

Comments

Grip was limiting factor in Deadlift.  Utilised a mixed grip when normal grip felt weak.

Overhead Press felt pretty good – will be looking to hit bodyweight for a single at the end of this macrocycle.

Nutrition

Check out my FitDay log here:

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