Fitness
5x5A, wk6/3, 270 kg total
1h20
Kraft
9-Jul-2010
Free weights. 5x5 squat 97.5 kg; 5x5 bench press 62.5 kg; 1x5 deadlift 110 kg; 4,3,3 chin-ups; 3x30" prone bridge on left leg.
Got the squat solidly but the bench only just. Reduced the deadlift from 120 kg because the rowing seems to be hampering it. Chin-ups are also very difficult, so I did a further 5 'negatives' (descent only) here too.
Total time spent lifting weights: ~30 mins, rest of the time spent recovering and loading/unloadng the bar.
Warm-up:
squat: 5x5 20 kg, 2x5 40 kg, 1x5 60 kg, 1x3 80 kg;
bench press: 5x5 20 kg, 2x5 40 kg;
deadlift: 1x5 60 kg, 1x3 90 kg.
Each set of 5 lifts done within 1 minute.
Intervals between sets/lifts:
squat 2 mins, press 2 mins, deadlift 10-30 secs, chin-ups 2 min.
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476 Ansichten - 0 Kommentare - eingerichtet 1 Jahr(e) her
Rowed slightly slower because my heart rate was too fast. I must be under the weather! :-) Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x7' : 3,363 km - 2'04.8 - 180 W...
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481 Ansichten - 1 Kommentare - eingerichtet 1 Jahr(e) her
Rowed slightly faster. My legs still remember yesterday's lifting :-) Am pleased that my heart rate recovered quickly after I'd finished (down to 120 bpm within 90 seconds). Warm-up:...
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488 Ansichten - 0 Kommentare - eingerichtet 1 Jahr(e) her
Time off has done me no favours! I now realise that I need to do the exercise much more than I need rest :-) Free weights. 5,5,5,4,4 squat 87.5 kg; 4,1,0 bench press 65 kg; 1x5 deadlift 110 kg...
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514 Ansichten - 0 Kommentare - eingerichtet 1 Jahr(e) her
Steady row. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x19' : 8,785 km - 2'12.5 - 160 W - 21 s/m - 83% HRR Warm-down: 10' - 2,000 m - 2'30" - 103 W
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478 Ansichten - 0 Kommentare - eingerichtet 1 Jahr(e) her
Steady row. Slower today after lifting weights yesterday, which causes my heart to run a little fast. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x17' : 7,696 m - 2'12...
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