13/10/08 Max Effort Day

photo by krikit

Warm Up

Mobility and flexibility drills followed by a short gymnastics circuit and then prior to each weight exercise, warm up loads for each specific exercise.

Workout

NB: The format ?kg x 3 x 10 indicates ?kg for 3 reps repeated for 10 sets

Back Squat – 65kg x 3 x 5 then 67.5kg x 3 x 5

Floor Press – 67.5kg x 3 x 10

Comments

That was tough.  Pretty time consuming factoring 2 minute rests, but a good workout.  Took an hour in total.  Maintained good form on Squats as per Starting Strength guidelines.  Hip drive felt good.

Nutrition

Check out my FitDay log here:

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

02/10/08 Max Effort Day

Warm up

Mobility and flexibility followed by a 500m row at 2:00 pace.

Technique

Burgener Warm Up

Workout

Back Squat 5×1

1. 65kg (108% BW)
2. 70kg (117% BW)
3. 75kg (125% BW)
4. 80kg (133% BW)
5. 85kg (142% BW)

Attempted 90kg which would have been 150% BW, but failed.

Floor Press 5×1

1. 65kg (108% BW)
2. 70kg (117% BW)
3. 75kg (125% BW)
4. 80kg FAIL
5. 77.5kg FAIL
6. 75kg (125% BW)

Comments

Was disappointed not to make 150% BW on the Back Squat, but generally happy as am getting close to previous strength levels although form did deteriorate on the heavier lifts.  Floor press totals increasing but fine line between success and failure on this one.  Looking forward to improving these on next cycle.

Nutrition

Check out my FitDay log here:

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

24/9/08 Max Effort Day

Warm up

Mobility and flexibility followed by a 500m row at 2:00 pace.

Technique

Burgener Warm Up

Workout

Back Squat 5×3

1. 60kg
2. 65kg
3. 70kg
4. 72.5kg
5. 75kg

Floor Press 5×3

1. 65kg
2. 67.5kg
3. 70kg
4. 72.5kg x1 + 70kg x2
5. 72.5kg

Supplementary Exercises

• Overhead Sit Ups x10 @ 7kg

Comments

Back Squat felt pretty strong compared to last week which is good.  Bottom position felt solid as did the drive.  Floor press also felt good.

Nutrition

Check out my FitDay log here:

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

16/9/08 Max Effort Workout Day

Warm Up

Mobility Drills

Workout

Back Squat 5×5

1. 50kg
2. 55kg
3. 60kg
4. 62.5kg
5. 65kg

Floor Press 5×5

1. 60kg
2. 62.5kg
3. 65kg
4. 65kg
5. 65kg failed on final rep rested and then completed a further 3 successful reps

Comments

The balance between upper and lower body strength is something to address and will improve as my nervous system gets used to doing heavy squats again.

Felt good post-workout

Nutrition

Check out my FitDay log here:

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