maccaz Posted July 1, 2020 Author Report Share Posted July 1, 2020 dead 120 5x5 rows x lots curls etc Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 1, 2020 Author Report Share Posted July 1, 2020 Adding bit of CF type stuff in for cardio when I feel like it. Today I did the WOD “DT” 5 rounds for time of 12 deadlifts 9 hang power cleans 6 push jerks did it in 9 mins and was wrecked by the end, the weight is easy but my lungs are so shit. Also my technique on the power cleans and push jerks was rubbish so I’ll need to practice, first time doing both of those. my mrs has CrossFit background so picked out a few for me to do that are all barbell focussed, will do every couple days on top of my usual PL stuff. Is fun! gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 2, 2020 Author Report Share Posted July 2, 2020 Yesterday bench 100 4x9 then did a WOD that is 30 reps of 70kg C+J, technique rubbish by the end and lungs on fire. Got a very bad time lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 3, 2020 Author Report Share Posted July 3, 2020 ohp 60 5x5 will do a wod later, probably one that doesnt use shoulders lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 5, 2020 Author Report Share Posted July 5, 2020 new program, bit more structure, got what i wanted out of smolov w1d1 squat 150 x 13 (amrap) rdl 60 4x10 (just getting used to these hinge type movement again, will be doing them beltless always) high bar squat constant tension 60 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 7, 2020 Author Report Share Posted July 7, 2020 w1d2 yesterday bb row 80 5x10 bb curls x lots plate pullovers x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 7, 2020 Author Report Share Posted July 7, 2020 w1d3 today bench 110kg 5x3 spoto bench 80kg 5x10 CG bench 80kg 3x10, dropset 60kg x 20 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 9, 2020 Author Report Share Posted July 9, 2020 w1d4 deadlift 150 5x3 good morning 60 5x10 split squats 5x10 each side Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 11, 2020 Author Report Share Posted July 11, 2020 W1d5 ohp 50kg 5x10 front raise 10kg 5x10 side raises bent raises curls Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 13, 2020 Author Report Share Posted July 13, 2020 w2d1 yesterday squat 150 6x3 RDL 90 4x10 Front squat 100 5x5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 13, 2020 Author Report Share Posted July 13, 2020 w2d2 rows curls plate pullovers tried 1 arm rows, ran out of time in my lunch break, will do later Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 14, 2020 Author Report Share Posted July 14, 2020 w2d3 bench 102.5 x 12 (amrap, wanted 14 but its ok) spoto press 90 4x6 cg bench 90 4x8 some arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 16, 2020 Author Report Share Posted July 16, 2020 w2d4 deadlift 150 6x3 good morning 70 5x8 bb split squats (hectic) 40 5x8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 18, 2020 Author Report Share Posted July 18, 2020 W2d5 ohp 52.5 5x10 curls x lots skull crushers x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 19, 2020 Author Report Share Posted July 19, 2020 W3d1 squat 150 7x3 high bar 100 3x10 rdl 100 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 21, 2020 Author Report Share Posted July 21, 2020 W3d2/3 in one bench 110 7x3 spoto 80 4x10 CG 69 4x15 curls x lots bar row 70 4x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 23, 2020 Author Report Share Posted July 23, 2020 w3d4 deadlift 150 x 13 amrap, 220 x 1 good morning 80 4x8 split squats 40kg 4x10 bit of a muck around wod of amrap 60kg c+j need to get more creative with the limited gear i have at home for accessories. Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 24, 2020 Author Report Share Posted July 24, 2020 W3d5 ohp 55 5x10 lots of arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 26, 2020 Author Report Share Posted July 26, 2020 W4d1 squat 160 x 12 pause squat 100 3x8 rdl 110 4x8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 27, 2020 Author Report Share Posted July 27, 2020 w4d2 bb row 80 4x10, 60 2x10 1 arm row 3x10 curls x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 28, 2020 Author Report Share Posted July 28, 2020 W4d3 bench 110 5x4 spoto 80 4x10 CG 80 3x8 curls bb skulls Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 30, 2020 Author Report Share Posted July 30, 2020 w4d4 deadlift 160 5x4 played around with some sumo split squats good mornings Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 1, 2020 Author Report Share Posted August 1, 2020 W4d5 ohp 57.5 4x10, dropsrt 40kg amrap lots of curls superset with skull crushers at 30kg Quote Link to comment Share on other sites More sharing options...
gazza Posted August 2, 2020 Report Share Posted August 2, 2020 On 23/07/2020 at 8:53 PM, maccaz said: w3d4 deadlift 150 x 13 amrap, 220 x 1 good morning 80 4x8 split squats 40kg 4x10 bit of a muck around wod of amrap 60kg c+j need to get more creative with the limited gear i have at home for accessories. That deadlift amrap makes me tired just sitting reading about it. Have you tried the 30 minute deadlift challenge?? Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 2, 2020 Author Report Share Posted August 2, 2020 20 hours ago, gazza said: That deadlift amrap makes me tired just sitting reading about it. Have you tried the 30 minute deadlift challenge?? lol not keen, what is that ? Quote Link to comment Share on other sites More sharing options...
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