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Third time's a charm

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sad pear
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2011/03/29 15:34:12 (permalink)
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Third time's a charm

29 March 2011
 
Ergo intervals:
40 sec's hard / 120 sec's easy
× 6
 
Level 8 - reasonably easy
#1

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    sad pear
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    Re:Third time's a charm 2011/03/30 19:20:23 (permalink)
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    30 March 2011
     
    Squat
    70 x 5, 80 x 5, 92.5 x 5, 110 x 5, 130 x 5
     
    Flat Smith Press
    45 x 5, 50 x 5, 60 x 5, 70 x 5, 82.5, x5
     
    Power Clean
    32.5 x 5, 40 x 5, 45 x 5, 55 x 5, 62.5 x 5
     
    TRX ab stuff
     
    Bodyweight 13st 13lbs
    #2
    sad pear
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    Re:Third time's a charm 2011/03/31 10:31:01 (permalink)
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    31 March 2011
     
    Ergo intervals:
    40 sec's hard / 120 sec's easy
    × 6
     
    Level 10 - keeping 40 sec's hard time period between 1.35 and 1.45 /500m 
    #3
    JDK
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    Re:Third time's a charm 2011/03/31 13:01:29 (permalink)
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    Best wishes Sad Pear sounds like you have a good routine.
    #4
    sad pear
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    Re:Third time's a charm 2011/04/02 16:18:52 (permalink)
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    Thanks mate :)
    #5
    sad pear
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    Re:Third time's a charm 2011/04/02 16:22:29 (permalink)
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    1 April 2011
     
    Deadlift
    85 x 5, 100 x 5, 120 x 5, 140 x 5
     
    Overhead Press
    27.5 x 5, 32.5 x 5, 37.5 x 5, 45 x 5
     
    Chins, dips, side lat. raises ...
    #6
    sad pear
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    Re:Third time's a charm 2011/04/02 16:25:38 (permalink)
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    2 April 2011

    Squat
    70 x 5, 80 x 5, 92.5 x 5, 110 x 5, 135 x 3, 92.5 x 8 
     
    Flat Smith Press
    45 x 5, 50 x 5, 60 x 5, 70 x 5, 85 x 3, 60 x 8 
     
    Power Clean
    32.5 x 5, 45 x 5, 55 x 5, 65 x 3, 65 x 3 (wasn't happy with form on first top set) 45 x 8 
    #7
    sad pear
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    Re:Third time's a charm 2011/04/05 13:24:42 (permalink)
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    5 April 2011
     
    Ergo intervals:
    40 sec's hard / 120 sec's easy
    × 7
    #8
    sad pear
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    Re:Third time's a charm 2011/04/09 12:15:03 (permalink)
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    6 April 2011
     
    Squat
    70 x 5, 82.5 x 5, 97.5 x 5, 115 x 5, 135 x 5
     
    Flat Smith Press
    45 x 5, 52.5 x 5, 62.5 x 5, 72.5 x 5, 85, x 5
     
    Power Clean
    35 x 5, 40 x 5, 47.5 x 5, 55 x 5, 65 x 3 (gave up at 3 bad form/knackered) 
    #9
    sad pear
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    Re:Third time's a charm 2011/04/09 12:15:35 (permalink)
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    7 April 2011
     
    Ergo intervals:
    40 sec's hard / 120 sec's easy
    × 7
    #10
    sad pear
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    Re:Third time's a charm 2011/04/09 12:18:50 (permalink)
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    8 April 2011
     
    Deadlift 
    90 x 5, 105 x 5, 122.5 x 5, 145 x 5
     
    Overhead Press
    30 x 5, 35 x 5, 42.5 x 5, 50 x 5
     
    Chins (BW x 5 x 3), dips (?), side lat raises (6kg x 10 x 3)
    #11
    sad pear
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    Re:Third time's a charm 2011/04/09 12:21:58 (permalink)
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    9 April 2011
     
    Squat
    70 x 5, 82.5 x 5, 97.5 x 5, 115 x 5, 140 x 3 
     
    Flat Smith Press
    45 x 5, 52.5 x 5, 62.5 x 5, 72.5 x 5, 90 x 3, 62.5 x 8 
     
    Power Clean
    32.5 x 5, 45 x 5, 55 x 5, 65 x 3, 65 x 3, 45 x 8

    Hyper extension
    #12
    sad pear
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    Re:Third time's a charm 2011/04/12 22:11:09 (permalink)
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    12 April 2011
     
    Ergo intervals:
    40 sec's hard / 120 sec's easy
    × 8
    #13
    sad pear
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    Re:Third time's a charm 2011/04/18 21:29:53 (permalink)
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    13 April 2011
     
    Squat
    72.5 x 5, 85 x 5, 100 x 5, 120 x 5, 140 x 5
     
    Flat Smith Press
    47.5 x 5, 55 x 5, 65 x 5, 75 x 5, 90 x 5
     
    Power Clean
    35 x 5, 40 x 5, 47.5 x 5, 55 x 5, 65 x 3  
    #14
    sad pear
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    Re:Third time's a charm 2011/04/18 21:33:17 (permalink)
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    15 April 2011
     
    Deadlift 
    92.5 x 5, 107.5 x 5, 127.5 x 5, 150 x 5
     
    Overhead Press
    32.5 x 5, 37.5 x 5, 45 x 5, 52.5 x 2, 50 x 4

    Chins
    BW x 4 x 1, BW x 3 x 7 (25 total)
    #15
    sad pear
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    Re:Third time's a charm 2011/04/18 21:34:07 (permalink)
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    16 April 2011
     
    Ergo intervals:
    40 sec's hard / 120 sec's easy
    × 8
    #16
    HicSuntDracones
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    Re:Third time's a charm 2011/04/18 21:37:04 (permalink)
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    I like the look of your routine! Couple of questions for you:
     
    smiths press - why? No spotters?
     
    What are ergo intervals?
    #17
    sad pear
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    Re:Third time's a charm 2011/04/18 21:37:56 (permalink)
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    17 April 2011
     
    Squat
    72.5 x 5, 85 x 5, 100 x 5, 120 x 5, 142.5 x 3, 100 x 8 
     
    Flat Smith Press
    47.5 x 5, 55 x 5, 65 x 5, 75 x 5, 92.5 x 3, 65 x 8
     
    Chins
    BW x 4 x 4, BW x 3 x 3 (25 total) 
    #18
    sad pear
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    Re:Third time's a charm 2011/04/18 21:48:11 (permalink)
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    HicSuntDracones

    I like the look of your routine! Couple of questions for you:

    smiths press - why? No spotters?

    What are ergo intervals?


    Hi
     
    Routine is based on a 5 x 5 routine I've done a few times before (madcow ... something or other!) using it to get my strength up after 3 months off
     
    Yeah the gym can be deserted in the mornings when I train before work so I use the smith for consistency - not ideal though
     
    Ergo is a row machine - just started doing intervals on it based on a poliquin article on his site  
     

    #19
    sad pear
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    Re:Third time's a charm 2011/04/21 11:22:58 (permalink)
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    19 April 2011
     
    Squat
    75 x 5, 87.5 x 5, 102.5 x 5, 120 x 5, 142.5 x 5
     
    Flat Smith Press
    47.5 x 5, 57.5 x 5, 67.5 x 5, 77.5 x 5, 92.5 x 5
     
    Chin-ups
    BW x 4 x 6 
    #20
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