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spezzy

SPEZZY'S LOG OF BATTLES

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So, with my switch from guild to guild, going to switch to a battle log format for my workouts and my foods.

 

main goals right now:

-have a good time

-get stronger

-get faster

 

i may compete in PL or WL in the fall. But not until then at least.  Right now, I'm just having fun, trying to heal from my wrist injury, and fix movement.

 

trying to get better at bodyweight movement as well.

 

havent done some of these movements in at least 6 months but going to put them here anyways:

PR's:

back squat: 265

front squat: 215

deadlift: 390

snatch: 130

clean: 175

jerk: 185

push press: 160

press: 120

 

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today's workout - super short, didn't have a lot of time.

 

deadlift:

45x10

135x10

185x10

225x5

275x5

315x5

335x5

335x5

 

front squat

45x10

75x8

95x8

95x8

95x8

 

lots of stretching

 

total cals: 2624

144g fat

177g carb

192g protein

72g sugar

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Yesterday's workout:

strict press (in kg)

20kg x 10

30x5

35x5

40x5

45x3

47x2

49x2

49x2

47x2

47x2

 

push press (in kg)

50x4

50x5

55x5

60x3

at this point, my erectors were so sore from yesterday that i decided it wasn't smart to move forward with any more barbell lifts.

 

Ring Pike Pushup

8,5,5,5,5,5,5

 

single arm dumbbell pres (in lbs)

30x8

32.5x8

30x8

 

lat raise

10x8

12.5x8

15x8

12.5x8

12.5x8

12.5x8

 

 

 

Food breakdown for the day:

much better macros than yesterday

 

2408 calories

144g fat (51%)

90g carb (14%)

220g protein (35%)

24g sugar

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okay, last few days:

 

april 19:

9.35 mile hike with weight vest

 

april 20:

5k Row, stretching

 

april 21: 

some push jerks, sets of 3-5 up to 60k.  Then strict press - 95lbs for sets of 3-5.  Everything STILL SORE from hike.

late night 5k sprint/walk:

 

april 22:

back day with friend at globo gym

 

Deadlift (no belt, hex plates)

135x10

185x10

235x10

255x8

275x7 (5/2, grip)

 

cable row:

60x10

75x12

90x10

105x10

 

Neutral Grip Pullup

4,3,3,3,3,3,3

 

One arm dumbbell row (per arm)

30x8

30x8

30x8

30x8

 

Hammer Curls

15x5

20x5

25x3

27.5x3

30x3

 

nutrition:

was bad about tracking all weekend, but yesterday:

 

Cals: 2489, Carb 116 (way over because of pho), Fat 128, Protein 227, Sugar 17 

 

Will update with today's later :)

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today:

10256227_772349508578_421661563652890626

 

deadlift day at the globo gym.

Deadlift - unbelted
135x10
185x10
235x10
255x8
255x8
275x5/2

Cable row
60x10
75x12
90x10
105x10

Neutral grip
4
3

3
3
3

One arm dumbbell row - reps per arm
30x8
30x8
30x8
30x8

Hammer curls
15x5
20x5
25x3
27.5x3
30x3

 

Tonight's workout:

Front Squat

45x10

75c5

95xx5

115x5

135x5 - really struggled with my back positioning

135x3

 

box jump/kettlebell swing superset

10 bj @30"/10kbs@53lb (heaviest they have)

x 10 rounds

 

rowing:

1 minute all out, 1 minute rest

:45 all out, :45 rest

:30 all out, :30 rest

:15 all out

done

 

stretching

 

buffing.

 

Calories: 3022

Fat: 185

Carb: 80

Protein: 268

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okay, a few days late.

 

april 23:

 

squat, low bar with no belt:

4510

95x5

135x5

145x5

155x5

167x5

175x5

165x5x8

 

leg extension

80x10x4

 

leg curl

65x10x4

 

leg raise superset with some other weird ab thing

20/10x3

 

second workout:

rowing intervals

box jumps

 

4/24:

push jerk (kilos):

20x10

30x5

40x4

50x5

60x5

65x5

70x2

65x2

60x5

65x5

70x3

75x1

75x1

80xF

 

split jerk

40-5

50x5

60x3

65x3

70x3

75x3

80x1

85x1

90xF

 

95lbs, 20 strict press, 30 push press, 40 push jerk

 

then walked across the room (20 feet) 10 times on my hands.

 

friday 4/25

front squat:

45x6x2

75x6

95xx6

115x5

135x3

145x2

155x2

165x2

175x2

185x1

190x1

195x1

 

high bar back squat

135x5x2

155x5

175x3

185x2

195x2

205x2

215x1

225x1

185x3

190x3x10

 

30" box jump / one leg trx squat (basically an assisted pistol)

10 of each (10 bj, 10 right leg, 10 left leg) x 5 rounds

 

Back lever practice

 

4/26:

overhead squat: worked up to 80kg.  don't have notebook with me.

then bench press: 145 for 10 sets of 3.

 

4/27:

1 hour walk on treadmill at 4.0 incline.  3.5 milesish.  plus stretching (body maintenance day)

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Monday:

Am:

Deadlift

135x5

185x5

225x5

275x3

315x2

335x2

355x2

355x2

335x2

335x2

315x2

315x2

Deadlift from 3" deficit

135x10

185x5

225x5

255x5

300x5

300x2 (hands started to rip)

Ghr/opp toe touch superset

10/20 x6

Pm session:

EMOM, 100m row for 10 mins

Today:

Am session:

Strict Ring Muscle up, 10-15 focusing on transition

Floor press with 3 second pause:

Worked up to a single at 165

Then 135x5x5

Wide grip pull-up with black band:

10 sets of 7

Ring row:

10 sets of 7

Second session:

Push press:

45x10

95x5

105x5

110x5

105x5

95x5

Superset: neutral grip db shoulder press with single arm

Db shoulder press

30lbs x 8

20lbs x 8 per arm

X 4

Superset:

Front raise + around the world lay raise (front raise, front raise, around the world = 1 rep)

10lbs x 12 reps x 3 rounds

Sent from my iPhone using Tapatalk

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