17/10/08 Max Effort Day

photo by Esparta

Warm Up

Mobility and Flexibilty

Workout

Weighted Pull Ups 20kg x 3 x 5

Weighted Dips 16kg x 3 x 5

Nutrition

Check out my FitDay log here:

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

15/10/08 Max Effort Day

Photo by Dave Prior

Warm Up

Mobility and flexibility

Workout

Power Cleans 45kg x 3 x 10

Push Press 60kg x 3 x 8

Comments

Power clean form got better as sets went on.  Push Press was hard and I feel like I went too heavy – aimed for 10 sets, but failed on set 9 so stopped there.

Nutrition

Check out my FitDay log here:

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

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

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

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

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

29/9/08 Max Effort Day

Warm Up

Mobility and Dynamic Flexibility followed by a 500m row at 1:55 pace.

Workout

Front Squat 5×3

1. 60kg    (100% BW)
2. 62.5kg (104% BW)
3. 65kg    (108% BW)
4. 67.5kg (112% BW)
5. 65kg    (108% BW)

Weighted Pull-ups 5×3

1. +12kg (+20% BW)
2. +16kg (+27% BW)
3. +20kg (+33% BW)
4. +20kg (+33% BW)
5. +24kg (+40% BW)

Comments

Squats were hard work this time – I’m assuming because of yesterday’s WOD.  Moved up the weights though so happy enough.  Weighted Pull Ups were good – used Kettlebells as opposed to weight plates this time, hence the 4kg jumps in weight.

Nutrition

Check out my FitDay log here:

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

Still sticking with paleo diet for food choices.

4 meals per day seems to be working nicely for me.  I tend to vary protein at each meal and have been having good success with whole eggs at breakfast, fish at lunch, liquid egg whites as a snack and a meat for dinner – stops things getting boring.

I’ve started adding in juiced veggies as well – just the amount I should be eating as whole foods as I don’t tend to do well with a lot of fiber but need the nutrients and alkalising effects.

I’ve also added in a dose of 5-HTP alongside my nightly ZMA supplementation to aid sleep quality and improve recovery – I’ll report results back in a week or so.

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.

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

21/9/08 Max Effort Day

Warm Up

Mobility and Dynamic Flexibility

Workout

Front Squat 5×5

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

Weighted Pull-ups 5×5

1. +5kg
2. +7.5kg
3. +8.75kg
4. +10kg
5. +15kg

Comments

Front Squats felt good – feel more comfortable with them than Back Squats so may be some posterior chain issues to address in the future.

Weighted pull-ups are one of my favourite exercises and I started off way too light and didn’t increase the weights quickly enough – could have gone heavier for the final set of 5.

Nutrition

Check out my FitDay log here:

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

Was in Bristol most of the day for a family get-together.  This led to a high carb day which shouldn’t have done any real damage considering I’ve been controlling carbs pretty well recently.

Will probably have a very low carb day tomorrow as its a rest day and there’ll be no real need to take in carbs for glycogen replenshment and the like.