10 October 2012

Fitness World Kolding - how I love that place.

Warm up
4 rounds of
15 GHDs
15 sit ups
15 push ups
5 strict pull ups

Snatch grip behind neck shoulder press 5RM + back off
20, 40, 50, 50, 55x3, 45x8, 45x7.
A bit of trouble with my left shoulder prevented me from going all out on this.

Pendlay rows heavy 5 x3
45, 60, 80, 90, 90, 90.
Felt like the right weight. I focused on not using my hip at all which made the weights a bit heavier than usual, but that's how it is!

Jerk behind neck 5RM + back off
60, 80, 90, 100, 90, 90.
Still limited by the drop to the neck rack position. The 100 kg did feel a bit heavy on the arms on the 5th rep, but I would say that 105-110 should be possible when I get more comfortable with dropping the weight back down on my shoulders.

Fornt squat 8RM + back off
20, 40, 60, 80, 90, 80, 80.
Right hip is starting to flare up again. I can feel it getting better when I am able to push my knees out sufficiently, so I gotta focus on this going forward. Funny thing though, it actually felt like my core was the first thing to fatigue. I did not go to failure because I did not want to drop the weights but I really started to feel tired in the core on rep 7-8.

Jerk dip squat 8RM + back off
80, 100, 120, 110, 100.
At first the bar was really crushing my clavicle but when I readjusted my grip that got better.

Bench press heavy 5 x3
20, 60, 80, 100, 100, 100.
Had no spotter so I did not have the courage to go higher. I was also a bit tired from the shoulder pressing and jerking.

GHDs with 20 kg bar on back 3x10
Nice to feel the posterior chain burning :)

3 hours in a globo gym. Not my best gym day, but it was nice to get some lifting done after two days of hard work.