Deadlift PB - 235kg , 517lbs

After having had a pretty easy week last week I stepped it up with a Squat PB last night - 210kg and then tonight was power cleans and deadlifts. This will be guaranteed to wear me out for a day or two!

10 mins erg - 2585m - 1:56.0 - r25 - ending heart rate 162

Hang Cleans 

8 x 60kg

Power Cleans

10 x 60kg

4 x 80kg

100kg - fail - PB is 105kg. This bar tonight has ball bearings which I didn't like, prefer a rigid bar.

Deadlifts

5 x 1 x 150kg

3 x 1 x 180kg

190kg - fail - left hand grip is still not strong enough manage this weight

3 x 190kg (with straps)

1 x 235kg / 517lbs - NEW PB! 

Very pleased with that. I went straight from 190kg to a new PB weight just to see if I had it in me. It was very tough all the way up and I had to battle to lock out at the top but got there and held it for about 5 seconds and then lowered it with control to the floor.

5 x wide grip chins - recent PB (used to do 10 when javelin thrower, and the 'flag' for about 5 seconds - ah the old days....!)

1k erg cool down - 2:05 pace r23 nice and easy to relax the body

Summary

Stronger than ever before. Need to translate it to the indoor rowing machine sprint stroke now for that 300m World Record attempt in April.

Power Clean and Jerk then sprints

Thought I'd try it the other way round today, turns out I was too pooped by the time it got to the sprints to finish what I started.

1k wu 3:57 - EHR 107 (low tonight)

Power Cleans - 10 x 60kg
Power Clean and Jerk - 10 x 60kg
Power Clean and Jerk - 5 x 1 x 80kg (got a bit wobbly on the last one so stopped!)

First time I've done the clean and jerk since school (and that wasn't heavy). Good feeling when you get it up there and stabilise yourself. Bet it's not when you can't finish it off!

Overhead Squats - 10 x 50kg - still find these tough

Tabata Row - 20s on, 10s off

Only did 3/8 - no way I could finish at this ave pace - 1:25.7 r42
(Rob Smith did 8 of these at this pace the other day and then told me he doesn't like me any more! )

250m sprint - 39.0 - 1:18.0 - r42 (died in last 50m, was at 1:16.2 at 200m)

1k cd 4:26

Another shortish session, but very very tiring!

Power Clean PB, but very wobbly!

Today was compound movements days but I couldn't resist popping a few 1 min on/off reps in before. Didn't do the whole lot as it would have wiped me out before my weights!

1k wu 3:57 HR starting at 90 > 125

5 x 1 min on/off

1607m - 1:33.3 - r32 ave

Deadlifts

110kg - 3 x 5
150kg - 3 x 5
180kg - 5 x 1 (could not do it strapless, tried hard but kept slipping)
200kg - dnf - no oomph today on these

Power Cleans

60kg - 3 x 8
80kg - 1 x 8
90kg - 1 (PB)
100kg - 1 (PB)

I was a bit wobbly on that 100kg clean! Will pop video on later...


Link

Was a shortish session and felt ok but not great. The cleans felt easy after the deadlifts though.

Power Clean PB, but very wobbly!

Today was compound movements days but I couldn't resist popping a few 1 min on/off reps in before. Didn't do the whole lot as it would have wiped me out before my weights!

1k wu 3:57 HR starting at 90 > 125

5 x 1 min on/off

1607m - 1:33.3 - r32 ave

Deadlifts

110kg - 3 x 5
150kg - 3 x 5
180kg - 5 x 1 (could not do it strapless, tried hard but kept slipping)
200kg - dnf - no oomph today on these

Power Cleans

60kg - 3 x 8
80kg - 1 x 8
90kg - 1 (PB)
100kg - 1 (PB)

I was a bit wobbly on that 100kg clean! Will pop video on later...


Link

Was a shortish session and felt ok but not great. The cleans felt easy after the deadlifts though.

Week 2, Day 2 - Lower Body Javelin Workout

Tomorrow was due to be my next session but due to an all day meeting I can't bank on having the time so I did my Lower Body session today instead. Decided to raise the bar again and add more into the session from last time...

wu 2k r20 - 7:17.4 - 1:49.3 (erm, warm up???!)

3 x 10 x 70kg Jump Squats (big height, explosive jump)

3 x 5 x 70kg Power cleans (explosive drive up, no fall to catch, straight up to collar)

2 x 10 Depth Jumps (off the wall and into tuck position)

Bounding:
4 x alternate leg bounding (height and distance)
2 x broad jumps (distance, bounce)
2 x crossovers (accelerating)
1 x jav run-up (focus on acceleration in last 5 strides)

3 x 10 x stack - adductors (felt that!)

3 x 10 x stack - abductors (and that!)

3 x 10 x stack - leg extensions (I'm used to the pain on this machine)

3 x 10 x stack - ham curls (this was tough at the end of the session)

3 x 10 x stack - leg press (not much left by now...)

3 mins bike

10 mins stretching

Phew - my normal training lasts an hour, this took an hour and a half. I could have stopped before the resistance machines but I could still walk so I did a round of them to create wobbly leg syndrome and clamber up the stairs to get out!

The javelin run-up felt a little clumsy but then it was on grass and the ground was a bit uneven and I'm clumsy anyway ;-)