My crack at crossfit

DamienH

Squats
65,75,90,100,125(3)

Presses
35,40,45,55,70(f)60(3)

Deadlifts
70,85,100,125,155(3)

BB Curls
20, 25, 30, 35, 40

Pissed off with the presses but I'll just reset them and keep plugging away. 60 for 5 tuesday I think. Maybe it's because of the chinups on thursday.

I've kept up with the burpees all week, 5x5 every day. Got them done today in about 13 seconds, so technique is getting better. Another week of 5x5 and then the plan is to do sets of 10 in under 30 seconds, 15 under 45 etc. I'm taking 30seconds rest between each set aswell. 100 in 5mins will come but it'll take time!

Did chinups throughout the day yesterday aswell, managed 14 singles. Did 7 more while training today.

Weight after the gym today on their scales was 102.1kg. I'm going keep it up for February and that'll be it then. I reckon I should come in around 98/99kg. Up the calories then to about 3.5K and sort out my lifts !!!!

DamienH

Squats
65,75,90,100,125

Presses
35,40,45,55,60

Deadlifts
70,85,100,125,155

All fives.

About 18 sets of 5-10 pushups during the day.
5x5 on the burpees as usual. These are starting to get nice and smooth now
10 Chins

DamienH

Felt dodgy enough so only got one session in the last week.

Today
Squats
105 2x5
105 x 12

Chinups
3 x 4

Press
55 2 x 5
55 x 12

Pushups
4 x 15

Burpess
5x5

Bridges
3 x 25sec

DamienH

Bench
85 x 5
80 x 5
75 x 12

Curls with 30kg barbell
2 x 15

Burpess 5x5, all kept under 15seconds

Power Cleans
Singles up to 80kg. The 80 was giving me lots of grief, I need to practice my technique more. I keep forgetting to shrug the bastard up.

Deadlifts
125 x 12
Grip wasn't liking this.

Headstand practice
Held with feet off the wall for 4 x 15sec.

Did 10 single chins throughout aswell.
Weight was 113 on the nose leaving the gym. I'd say I'm about 102 when I wake up.

DamienH

Press
57 2x5
57 x 11

Chinups
3 x 4

Squats
108 2x5
108 x 12

DamienH

Squats
2 x 5 110
1 x 12 110

Curls
2 x 15 30

Bench
2 x 5 77
2 x 12 77

Burpees
8 x 5, half minute rest between sets.

Chins
8 singles

DamienH

Press
58 2x5, 1x12

Chinups
2 x 4

Power Clean
5x3 @50kg
These were grand, very crisp.

Deadlifts
128 x 13

Burpees
3 x 10.
Each set done in <30seconds, 1 minute rest between sets. I'll do another two days of these and then add another set.

Headstand Practice
Held for 3 sets of 30 sec. These are getting much better, my legs stay off the wall pretty much all the time now. Practiced the kick up a good 20 times aswell, hit the wall on a good few. Going to have to start practicing the crow stand soon.

TGUs with a 30kg db
7 reps with each arm, in 7 mins. Next time I'm going to go for 10 in 10.

Weight has been a fairly solid 102.7-103.2 for the past week or two. Happy with that, I've been eating a little bit more.

DamienH

Saturday
Bench
80 2 x 5, 1 x 11

Curls
1 x 15 35
1 x 13

Squats
112.5 2x5, 1x11

Burpees
3 x 10

Weight was 102.0 waking up.

DamienH

Press
60kg 2x5, 1x11

Chins
One set of four, one set of three. These felt hard today

Squats
115 2x5, 1x11
I hit the rack on the last one and it really put me off. I was good for another one anyway.

Burpess
3x10

Headstand Practice
Headstands, practiced kick ups, and tried out the frogstand.

DamienH

Lower back's feeling weird since Tuesday. I was trying to stretch it out today so I left off the deads.

Bench
82 2x5,1x12PR

Burpees
3x10, <30secs per set. 45 secs between sets.

Did 10 chins during the above aswell.

2x15 BB Curls, 35kg

Headstand practice tonight, just the usual. I think I'll see how long I can hold one for, hoping for about a minute legs off the wall.

I noticed today when I squat atg, one of my glutes is considerably lower than the other. Would this be an indicator of tight hamstrings?

Saw a man wearing one of the gym's belts on a threadmill today, I'm lighting a candle for him this evening....

DamienH

Did the press over the weekend, 62 for 9. Bad enough day, positive there's more there.

Squats
115 2x5, 1x11
Found it much better to bring my grip in, helps keep everything solid. These felt fine.

BB Curls
37kg
1x15,1x14

Bench Press
83kg
2 x 5, 1 x 13 PR

Headstand Practice
10 single chins

3x10 Burpees. Each set <30secs, rest for 45 secs.

DamienH

Press
63 2x5, 1x9

Chins
2x5

Pulled a few deads but I decided against it, back still not completely sorted.

Burpees
4x10 Each set <30secs, rest for 45 secs.

Used a motorised wooden massager thing on my calves and hamstrings. Jesus christ the pain out of my calves was crazy, hamstrings not too much. Back feels great now all day, stretch tonight and hope it's helping/sorting the problem.

Burpees good, chins great. Weight is still around 102/103 aswell in the morning, happy out. I want to put up a good press with 65 Tuesday.

DamienH

Bench
85
2x5,1x12
Not too sure if I got 12 or 13, it gets hard to concentrate.

BB Curls, 38kg
1x15,1x13

Squats
1 x 20 @ 60kg.

10 single chins during that.
Leg rolling
This is what I did Saturday. I think I'm alright to get back to squatting again properly. Think Monday I'll do something like 100 just to see where I stand. Bit of a balls really.

Today:
Headstand Practice
Pushups 6x15
Chinups 10x1
Burpees 15,15,8 <45secs for each set. 1 minute rest taken. Managed to tear some skin off the bottom of my foot so I had to stop at eight.

50 C&Ps with the 24Kb, 25 e/h
I had to eyeball the time off the clock but it was easily below 5 mins. Broke it up into 10,5,5,5 each hand. I'd do snatches but the ceiling is too low at home.

DamienH

Press
65 2x5,1x9

These felt good, another 9 at 67 on friday I'm fairly sure.

Chinups
2x5

Squats
Worked up to 115 for 5. These felt fine, back to normal now on friday hopefully.

Burpees
3x15 <45secs for each set. 1 minute rest taken

Headstand Pratice
7x15 Pushups

Rolling and stretching.

Weight was up at 105.x this morning. Don't know why it'd be so high. Hopefully it sorts itself out during the week, I'd like to be around 102 walking weight.

DamienH

Bench Press
87 2x5,1x13
I'll keep this going until the last set gets to 5.

Chins
10 singles

BB Curls
40kg 1x14,1x12

Pushups
3x15

SumoDeadlift
130 x 8
Really liked this. Really easy to lean back into. Could of easily done plenty more, don't know why only 8 really. More reps, bigger weight.

10-9-8-7-6-5-4-3-2-1
Start at 10 with a 24kb :Clean and press (strict)
Burpees: Start at 1
15min limit.

Managed to get down to 2 reps c&p. The burpees were a piece of piss, doing them is paying off. My hands got a bit battered from the kettlebell. I'll be able to get this within the 15mins soon.

I put what I've roughly been eating over the last week into fitday. Turns out I've been eating around 3500-3800cals a day. I was eating nearer 3000 when my weight was stagnant so I'll cut it back a small bit.

Today was 2,950cals
Protein : 345 46%
Carbs : 275 36%
Fat : 60 17%

Probably could of done with a bit more fat but meh. All good stuff. Oats, chicken, rice, almonds, fruit, veg and 2 shakes.

DamienH

Forgot to log the last two sessions.
I remember I got 88kg on the Bench for 13 anyway.

Today was
Press
68kg 2x5,1x8
Maybe I can get the nine. Going for 70 for nine on Tuesday

Chinups
2x5
This felt better

Burpees
3x15, first two sets done in 45'', the last one was done in 52''. All with one minute rest. I should get the last one next session hopefully.

Deadlifts
132 x 9
Just getting back into these really.

Squats seem to be the culprit for my troubling my back, so I'm going to build them up from 65kg for 20 reps. Hopefully a few sets of this should sort it out.

Weight about 104.x now. I've been eating way more carbs lately, I'm at about 40,35,25. P,C,F. Feeling pretty good day to day aswell infairness. I rarely get more than 4.5 hrs sleep a night because of work so it's ****ing me up a bit.

DamienH

Bench
90 2x5, 1x10

Curls

Held a headstand for one minute, feet kept away from the wall. I'm going to work this up to 1:30, then start going for handstands.

Chins
8 singles

Knee raises, with a straight leg negative
2x5

Burpees
Still didn't get that last set in, comes in 7/8 seconds late still. It'll happen soon though.

Squats
2 x 20 65kg

DamienH

Press
70
2x5, 1x7

Chins
1x5,1x4

Burpees
2 x 20, each set under a minute but plenty of rest taken between sets

Goblet squats
3x10 15kg

Headstands, 2 holds, minute and a half

SLDL
3x8 with 10kg DB, each leg.

Knee Raises
3x8

Stretching
Weight this morning was 103.6kg. I did that after 17hrs of being on the go between a couple of jobs.

DamienH

Bench
92
2x5,1x12

Deadlift
140x9

Burpees
2x20, both less than a minute.

Headstands
2x1min

30 minutes of
1 chinup, 6 pushups. Every minute

3x15 Burpees, getting really close to the last set getting to 45sec

10reps -> 1 rep
Goblet squats with 25DB
Hanging Knee Raises

My back still isn't right, I'm going to stop doing all deads and squats until I can get it sorted. Might aswell plug away at the conditioning for a bit.

DamienH

Presses
73 1x5,1x4
65 1x5
Wasn't feeling the best when I tried these, I'll plug away at 73 for the next two. If I can get it, if not I'll reset a little bit.

Chinups
2x5
Pullups
3x1

Pushups
3x20, then some messing around trying different types.
Bridges, Tabletops

Core Work
Leg raises, front planks

Burpees
3x15. Missed the last set by 2 seconds, literally took 47. Really pissed off with ymself, going to try it again tonight.

50 C&Ps with my sandbag(ricebag) at home. The bag is only 25kg so these were just for the laugh really. It's more of a pain holding onto the bag because the rice in it moves around.

Spent some time sitting down into the squat, getting my form down. I'll do some leg conditioning stuff tonight

Inspector Coptoor

How's the weight loss coming along?

Nice pressing & benching.
70 x 7 in the press and 92.5 x 12 on the bench are very good.

DamienH

Just went today with a guy from work.

Burpees
3x15, not yet on the last set

6 sets of 2 chins during the gym

DB Windmills all for 5 reps each hand
15,20,30,35,40
Had tonnes more in these. Back in Cork in 2 weeks so I'll try out the 50Kg DB.

Frog Leg Raises
3x6

Headstands
4 holds for time

Front Planks
2x 1min

Stretching.

I've uped my daily cals Liam, I decided that 103 was as good a weight as any. Body comp is coming along nicely now though, looking much better all round. Weight stays around the highside of 103 now in the mornings.

DamienH

Bench
105
3x5

That's the most I've ever benched I think, either way it's bodyweight for solid sets of 5. Happy with that

Chins
5x2

Pushups between two benches with feet raised
3x8. These were weird out, just wanted to try it.

Frog Leg Raises
3x6

10-9-8-7-6-5-4-3-2-1
Swings with a 30kg db
Push Press

Shared the reps out between both hands.

Stretching

DamienH

I've been training away, did this yesterday

Front Squats
All for 6
75,80,82.5,82.5

Rack Pulls (Kneecap)
All for 6
170,180,180,180

DB Split Squats
2x 10DB
4x6 each side

4x20 Pushups
15 Single Chins

Easy. Front Squats are going to go up next week as are the pulls. Balance on the split squats is the problem, I'll see where I'm at next week.

DamienH

DB Push Press
45 kg 3x6, 40 1x6
Chins 4x2
Pushups on Rings 3x10
DB Rows 45 3x8 I need to find a heavier db or start using the barbell.

DamienH

30 Box Jumps, box about mid thigh height.
Squats
60x5,75x5,90x4,105 10x2

Bench
Warmup, 80 5x4

Pushups
10x15

Chinups
8 singles

Dips
1 x 13

I've moved to Canada and I'm going to get back into logging here. Found a gym open 24hrs, Mon-Fri so there's no excuses. I'm going to do two days a week in the gym, and then sprints 2/3 days a week. There's tonnes of green areas here and it's coming into summer so I might aswell. I've got my chinup bar sorted again so they'll be done everyday. Sprints and burpees tmrw, it's been at least 4 weeks since I've done any kind of conditioning.

DamienH

Thursday
100 Yard Run.
Run 30-Sprint 40- Run 30, walk back to the start
x10

3x10 Burpees to Warm up
6x15 Pushups
10 Single Chins

DamienH

Deadlifts
90 x5
110 x5
125 x 3
135 10x2 (working on form)

Standing Press
57.5x5
60x5
65x5
70x4 (failed the fifth. I though it was 67.5 because the plates are all in pounds)
65x5

30 Tuck Jumps

Rows
70,75,80x3 all for 8

2x10 Dips

DamienH

Squats
75x5,90x4,105x2, 112.5 8x2

Bench
Warmup, 85 4x4

Chinups
15 singles

Dips
4x10

All fine. I found a weightlifting coach right around the corner from my house. He was on the Canadian olympic weightlifting team. It's a bit pricey, but I'm going to call into him during the week. If I cut back on other things hopefully I can get at least 3-4 months in there.

edit: Weight was 106.x around evening time.

DamienH

I've spent the last two months basically getting my ****ing act together. I've realised two things:

1. Work Hard
Pretty much anything will work if you just give it everything you have.

2.Eat
You need to eat to get stronger.

Diet has been pretty much 250-300g Protein (dead animals, whey, eggs) ,200-240g Carbs(Rice,Oats,Pasta), misc fats, 6days a week. One day where I can eat/drink whatever I want a week.

This is what I've been doing:
Squat twice a week, deadlift once a week. Bench/press every other session, three sessions a week. Two sets of 5 and then one set for as many as I can get. Increase the weight by a kilo or two on the last time. I do conditioning once or twice a week and try to get in some kind of a run at least 4 days a week, only about 1-1.5 miles. I walk more often.

Last lifts were
Squat 130kg 5,5,10
Deadlift 166kg 5
Bench 107kg 5,5,7
Press 75kg 5,5,7

They all **** all over my previous PRs.

Weight today in the gym was 106.8kg. I've had to bring my belt in a notch twice.