Getting strong and possibly competing in Powerlifting.

Casshern88

Crossfit WOD today

Weighted Pullups 1,1,1,1,1,1,1

15kg 1x1
15kg 1x1
15kg 1x1
15kg 1x1
15kg 1x1
15kg 1x1
20kg 1x1

B.W. 1x5

Casshern88

15 back extentions
15 knees to elbows
10 overhead squats 20kg

As many rounds as possible in 20 min - think i got about 8 or 9 lost count, fist time really doing overhead squats was interesting felt good.

Casshern88

half a murph

1mile run

50 pullups
100 push ups
150 squats

1mile run

Casshern88

Hip mobility stuff

Deadlift

60kg 1x10
100kg 1x5

110kg 1x1
120kg 1x1
130kg 1x1
140kg 1x1
150kg 1x1
160kg 1x1

170kg 1x1 PB , boo yea, personal best , had to take two attempts to get it off floor mind just wasn't focused first time , but once i broke the floor it flew up thik i had 175 in tank .

Casshern88

Foam rolling

Band Shoulder Dislocations 2x10
Band pull aparts 2x10


Overhead Press

20kg 1x10
30kg 1x8
40kg 1x6
50kg 1x2

55kg 3x5

Lateral raise 10kg 2x10

Face pulls L4 2x20


Easy session there, ive been doing a few crossfit type workout as of late no particular reason just for a change in training, im not overly concerned about competing in powerlifting at moment plenty of time for that again. Getting a good bit leaner in last few weeks so happy with that roll on beach time :P :cool:

Casshern88

Crossfit Helen today

400m Run
21 kb swings 24kg
12 pull ups

3 rounds as fast as possible

Time 15:04

Pull ups slowed me down in 2nd and 3rd set, must learn how to kip properly as was doing them strict, grip was nearly gone by last set of swings. good session though.

Casshern88

Foam rolling

Warm up circuit 2 rounds of:

Squats x10
dips x5
Pullups x5
back extensions x10
situps x10


Then

10-9-8-7-6-5-4-3-2-1 reps for time of

60kg bench
24 ' box jump
hanging leg raises

Time : 12.30


Olympic Rig Dips
2x5

Bench was too light, should have done 65 or 70 to make it harder, but was happy with time , short workout.

Casshern88

usual warm up stuff

Pull ups 10 reps
Front squats 70kg 6 reps
Burpees 10 reps


3 rounds of above for time . Time 8:40

Front squats killed my wrists and forearms allot harder than i thought they would be.

Seated cable rows
L18 3x10


Tabata air squats

20 seconds squats
10 seconds rest } 4 min of torture

Legs in bits allready.

Casshern88

Done Yesterday

Usual warm ups

Deadlift

125kg x5
Burpees x10

4 rounds of above for time done in 5:00

Ring pull ups 3x5

Rind dips 3x5

Casshern88

Easy ish workout today .


Front squats 60kg 3 reps
Pull ups 7 reps

7 rounds for time . time : 12:00

Changes my grip on the pull ups every rep they slowed me down wasnt pushing it that hard though

Casshern88

Well its been a while, since I last posted. I have not been training regularly and I have not been able to train as i would like.

Decided to get back on here to kick my ass into getting back training properly.

So right now weighing in 86kg last i checked.
I haven’t squatted, pushed, pulled or pressed anything on a regular since i last posted.

But time to change that, im currently working in a gym and unfortunately i have the pleasure of teaching at least 4 spinning classes a week (sometimes up to 6 ) so im going to have to really sort out my recovery and figure out how im going to fit in lifting regularly. in a ideal world id rather not be doing those classes at all and focus on weights but what can you do.

Did this yesterday


Foam rolling all areas 30 sec

Lots of mobility + activation stuff


D.B. bench 20kg 3x8
Pull ups 8,6,4

Clean and press D.B.'s 14kg 3x8
face pulls 3x8

Bunch a core stuff.

Strength way down id say, clean & press i like, first time doing them in ages, focused on really using explosive ness from hips on the clean.

Also food wise was doing paleo for while but not strict at min.