12/10/09 (Workout)

5 x 5 Back squat

(Previous @ 29/09 - 50, 55, 60, 62.5, 65)

08:00 - 50 (good vel., feels OK, left a little unstable)
:06 - 55 (need to watch even-ness, right was deeper than left on this)
:13 - 60 (feels good, good vel, watch depth)
:20 - 65 (notice this addition, upright posture suffered the most)
:30 - 67.5 (OK, but watch depth, upright)

29/09/09

Back squat, 5x5

Warm-up:
*Stripper squats 20, 30, 40
*2x10 slow, controlled, perfect
*8 @ 20; 7 @ 40; 6 @ 45

50, 55, 60, 62.5, 65

Need to keep weight back on heels, and shins closer to perpendicular.

Velocity coming out of positive toward end of 60, becoming pronounced at 65.

Scooped one rep in 60 set.

10/09/09

Back squat, 5x5

60, 65, 67.5, 67.5, 67,5

01/09/09

Back squat, 5x5

50-60-65-67.5-67.5

+

Pull-ups (assisted) x100

12:19 (51 @ 50kg, 49 @ 55kg)

28/08/09

Deadlift, 5x5

40-60-70-80-90

(Weight: 83.6kg)
*Melb. Uni. scales

25/08/09

Shoulder Press, 5x5

20-30-32.5-32.5-32.5

21/08/09

Back squat, 5x5

40-50-60-60-60

19/08/09

Back squat, 5x5

40-50-55-55-50

Tuesday 02/12/08

Strength

Front Squat 5-5-5-5-5
40 60 (F,2) 50 55 60

Power Clean 5-5
20 30

Need to watch shoulder positioning for the front squats. I feel like I could squat a good bit heavier so long as weight is kept of my arms. Might practice these on the weekend. Ran out of time for power cleans, might run over these, too.

Met-Con

4 rounds for time:

*10 Push-Ups
*10 Squat
*10 Pull-Ups
*10 Burpies

Time:
9:xx?

Not bad, but need to drive myself harder on these short workouts. Dropped to knees for pushups on second round. Red & yellow bands for the pullups, too. Technique was terrible for pushups by final round - couldn't do more than 1 consecutive, even on knees. Same for burpies...removed pushup from these during final round.