Log your lifts woman

[icecream]

Ok ok so I'm starting a new program and thought I would log it here.

Decided to do Jim Wendler's 5/3/1 to completely change the way I workout.

Past few months have seen me teaching around 5 pump classes a week, and participating in about 3 crossfit sessions a week. Have quit my Pumps, feeling weak so I'm attempting to switch on some beastmode and be all like 'rawr, fear my squat bitches' kind of thing.

Some strength work has been attempted since October '11, so I have gauged my 1RM by my 5RM done at CF. I'm going to do what the man says and use 90% of my supposed 1RM as my max for the first four weeks.

So according to my calculations, my max for the first 4 weeks will be:

Deadlift: 60kgs

Squat: 60kgs

Bench: 30kgs

Military: 30kgs (may change this to a push press)

edit* just realised these are all my 5RM anyway, bar the bench which is 35, but I'll start light so I don't f*ck myself up. I'm known to put my all in instead of holding back.

Currently weigh 59kgs, so squatting and d/ling my body weight is an ok start I think.

Plan of attack is 5/3/1 3x per week, 1-2 crossfit sessions. Our Saturday crossfits are generally gutbusters, so that should work for conditioning.. And I'm hoping the days I go to crossfit will be different strength work such as the Oly lifts (yes I love jerks), and body weight gymnastic stuff.

My GOALS are numbers I pulled from the clouds, but basically for this year I want to hit:

Around the 100kg mark for a back squat and deadlift. I'll be happy with 80 for both, I KNOW I can already lift 70 off the ground but I want to do it without my eyeballs wanting to explode.

My bench I want to increase to 50, and my press I think I'll be sweet with 40.

In between doing all this I'll be doing heaps of mobility work to help with my weak ass and hammies, and a shitty a/c joint. And trying to get my first unassisted pullup without having to kip it.

First session tomorrow morning

\:D/

[hhhh1]

subscribed. good luck with your goals.

keep us updated with pics and vids. (so we know that you actually lift)

[crazyfacials]

good luck, I enjoyed 5/3/1 when I did it...too bad I can't stick to it for more than 3 weeks lol

also what my natty brother said above

[icecream]

keep us updated with pics and vids. (so we know that you actually lift)

Will do, if I ever lift anything worth posting

8)

[tomleegolf]

Lets see how long you last before you cry and quit! Lol joking looking forward to progress

[Android]

subscribed

[icecream]

First workout was this morning at the ridic hour of 6.30 (who does that on a Sunday anyway?).

Had the gym to myself which was good, I think.

I'll prob just copy and paste most of this from my blog, so excuse the blog style writing.

LOG:

Dynamic warmup etc

Military Press

Warmup: 3x5 using 15kg bar

1x5 = 20kg bar

1x5 = 22kg

Working: 1x5 = 22kg

2x5 = 25kg

Quickly re-evaluating my 1RM for shoulder press haha, I must have calculated it for a push press, which some of these ended up being. Which is totally fine for this program.

Accessory:

Tricep Dips (did bench dips). reps = 15,15,15,12,10

Chinups I did about 3 (not together) palms facing each other. No assisted chins at netfit, so that’s when I took myself over to the *singing voice* pullup baaaaars! They have just been installed this weekend and the crossfitter in me is stoked.

From there I did a mix of kipping pullups (2 at a time), and toes to bar (4 at a time). Didn’t count how many sets, just until my hands started crapping out.

MP is not high on my list of favourite exercises, so it really wasn't anything interesting.

:grin:

[teamfatboy]

Sounds like you started Sunday the hard way.. esp those toes-to-bars... well done!

I find military press to be one of those things where I'm glad it's done... it's great for ensuring shoulders keep pace with other developments, which means you're not subsequently let down by under-developed delts in other exercises.

Besides, if it gets boring you can always finish with fun stuff!

[icecream]

I'm one of those weird people who loves toes to bars, and will detour to a playground to do them while running, jump on the bars after a workout etc. I reckon it's the 8yo gymnast in me trying to get back out 8) (doesn't always work with a 27yo body though)

Shoulders are one of the areas I want to build more, much to the disgust of my non fit friends - Hoping to increase strength here heeeaps.

[icecream]

Crossfit this morning, was happy to see deadlifts up there, even if it was 5am.

Worked on 1RM which is now 80kg, yayness! Tried for 85 but next time my friends, next time. So now I can redo my numbers for 5/3/1.

Then we did some stuff:

100m Overhead lunge (20kg/10kg)

50 kb swings (24/16kg)

30 pushups

100m overhead lunge

30 swings

20 pushups

100m overhead lunge

10 swings

10 pushups

For time. 22:49

I'm used to doing lunges with a 5kg plate overhead, could definitely feel the glutes after that. The arms fatigue first though, the second round was a bitch.

Goodday :grin:

[icecream]

Bench day today. Tell me guys who happen to read this, is 5/3/1 meant to be short? I feel a bit ripped off after I have finished bench, so I did an extra set. Might just be because it's week one.

Warmup: dynamic stretches, mountain climbers, push ups on the knees.

2x5 at 20kg

2x5 at 22kg

Working:

1x5 at 25kg

2x5 at 30kg

Accessory:

DB Chest press:

15, 15, 12, 12, 12 at 8, 10, 10, 10, 10

Pushups 10 reps 5 sets.

Strict: 10, 7, 6, 7, 7. Finished on the knees.

Jumped on the rower. I hate the rower so I split the 1k haha.

2:11 = 500m

2:07 = 500m

Finished with about 70 double unders.

Today was supposed to be deadlift day, but after doing deadlift and lunges yesterday, my butt was sooooooooooooo sore.

:clap:

[icecream]

Yesterday:

Taught pump in the morning.

Afternoon stopped by crossfit:

30 bar facing burpees

1 mile run

20 squat cleans @30kgs

800m run

20 clean and jerks @30kg

400m run

30 bar facing burpees

For time = 30mins \:D/

I love squat cleans, and I love clean and jerks, but I really fucking hate them after running and burpees.

Today was supposed to be deadlift day but I decided after 4 days on, time for a rest day. Will hit the deads on the weekend.

[icecream]

Oops just realized I've skipped deadlift day twice now :pfft:

MY BAD.

[hhhh1]

do you even train biceps?

[icecream]

Well I have done overhead press and clean and jerks so far this week so yes?

My biceps are finally looking like biceps, so what I'm doing must be working :nod:

[Android]

Oops just realized I've skipped deadlift day twice now :pfft:

MY BAD.

was noted :pfft: see, online Journals do keep you honest

[hhhh1]

Well I have done overhead press and clean and jerks so far this week so yes?

My biceps are finally looking like biceps, so what I'm doing must be working :nod:

im pretty sure those excercises dont use biceps

[icecream]

Oh ok are my biceps not moving when I push a bar up above my head? Sure they're not directly targeted in a press, but they're a synergist surely.

And I think you'll find a clean and jerk works a fuckload of muscle groups, and the biceps again will be under a bit of pressure in the clean there

Android - I kinda did do some though! Aiming for 100kgs by June, and then hopefully double the body weight end of year.. dreaming big :pfft:

[icecream]

And to make up for not being able to workout tomorrow, I'll post my inspiration pics instead. It's what girls do right :grin:

Miranda Oldroyd :clap:

Her current stats are:

Clean & Jerk 185 lb

Snatch 150 lb

Deadlift 325 lb

Back Squat 255 lb

I <3 her.

[Android]

Wow great lifts and looking hardcore.

Am gonna visit CBC gym up North this Sunday, you jealous? 8)

[icecream]

Yes :cry:

[icecream]

Weekend roundup:

Saturday-

"Eva"

5 rounds for time of

800m run

30 KB swings (overhead)

30 pullups

Sounds nice enough, except the swings were 32kgs for men, 24kgs for women. I went with 20kg as I usually use 16, and the 24s were a bit toooo heavy.

Pullups I used the band with medium resistance for 3 rounds until I realized I'd be there all day, and swapped to the easiest band for the last 2. Those swings really f*ck with your energy for pullups..

Took me 56 mins which is the longest fucking crossfit workout I have ever done.

Today I hit the gym for deadlifts and squats.

Deadlift:

Warmup:

40x5

45x5

48x3

Working:

52x5

60x5

60x5

Need to work out what 90% of my max is, and use that for 1RM, as I realized I took my actual 1rm and used that today. And I don't want to do that fr my first cycle.

Squat:

Warmup:

30x5

35x5

40x3

Working:

44x5

51x5

57x5

Walking lunges:

5 sets of 20 reps using 8kgs each side.

Back extension:

3 sets of 15/12/12

Then jumped on the bars for some knees to elbows action, hands were a bit screwed from yesterday though.

Currently drowning in deep heat on the back, should make for an interesting workout tomorrow morning.

\:D/

[tinytraps]

Nice log Icecream! I know a few people who do very well combining strength training and crossfit. Keep it up 8)

[icecream]

Cheers tinytraps! So far so good it's going much better than when I combined crossfit with teaching pump that's for sure.

This morning I rocked up in my slippers because they are just so much warmer than shoes right. Once I got changed, we warmed up (a workout itself) and then had a scout around for our 1RM on bench press. As expected I got 37.5kg, was kinda hoping 40 would be a go, but never mind. Next time!

WOD:

10,9,8,7,6,5,4,3,2,1 reps of

Mountain jumpers

Ring dips - I scaled these to box dips coz didn't have enough rings. Piss e z.

20 double unders

Ew just realised that was a total of 200 double unders :shock: there's my cardio for the day. DONE.

10:11.

[icecream]

We are now cranking the wendler cycle at crossfit, so I got stuck into my shoulder press this morning.

Did some warmups with the bar, then 5 sets of 3 I think.. Or was it 3 sets.. It was 5:30 and that's all I can really remember. Pretty sure it was 3. WOW BRAIN FADE (it's written down anyway).

Last working set was 25kg which I did 4 reps for. Damn shoulder joint was a bit off this morning. People kept asking if i wanted a rack to use and I'm like noooo I can just clean it, it's that light!

Then we did the WOD:

7 min AMRAP

6 power cleans - prescribed weight for chicks was 50kg (insert troll face here). I used 35.

12 box jumps 24/20in

Managed 4 rounds and got to 10 extra box jumps. So close!

Then I had to do birthday burpees because I'm 28 today :x so 28 burps.

Stopped in at the gym on my way to work to squeeze in some squats:

1x5 @ 30

1x5 @ 35

1x3 @ 40

1x3 @ 47.5

1x3 @ 55

1x3 @ 57.5

Was going to do some accessory work but legs were fried at that stage, plus I needed yoghurt from the poopermarket.

Now to work until 11pm or so \:D/ at least I get to pick my son up from daycare early and spend some time with him at work!