21 July 2012

Back in the gym! Oh, how I missed those plates and bars :)

Saturday: C+J variations, Pull volume, conditioning.

Warm up
3 rounds:
5 burpees
10 pull up
10 push up
10 sit up

Did not time it. Burpees felt heavier than usual... go figure!

Hang power clean 5x5 @ 80 kg.
5, 4, 4+1, 5, 5. Lost the bar a cope of times when lowering from the rack position. Got tires towards the end, 3-4-5 were only good when I took time to get my technique right and really get some hip drive into the bar.

Pendlay row 5x5 @ 90 kg.
5, 5, 5, 5, 5. Felt heavy and good.

Chin up weighted 5x5 @ 25 kg.
5, 4, 5, 4, 3+1+1. Ouch, these were heavier than normal, too. Gotta weigh myself one of these days.

Bench press 5x5 @ 95 kg.
5, 5, 5, 5, 5. Close grip. Felt heavy but not to the max. My close grip bench is almost where my wide grip was 1 month ago so that's nice. I'll do 97,5 kg next time.

Biceps curls 50 kg + shoulder press 50 kg SS.
8+10, 9+10, 8+10. Finished with 10+10 @ 40 kg.

Nice to be back...