Fitness
5x5A, wk 9/2
1h00
Kraft
3-Aug-2010
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;
2,1,1 chin-ups; 45",45",30" (really ouch!) prone bridge using right leg.
Again, good depth on the squats. Still haven't got the hang of chin-ups, so I did a further 5 'negatives' (descent only), might have to do more of them to progress. Will reduce bench-press weight by 7.5 kg (big 10%) next time because I could hardly move the bar from the stand.
Total time spent lifting weights: ~25 mins, rest of the time spent recovering and loading/unloading the bar.
Warm-up:
squat: 2x5 20 kg, 1x5 40 kg, 1x3 60 kg, 1x 80 kg;
bench press: 2x5 20 kg, 1x5 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, pull-ups 1 min.
Jetzt kostenlos registrieren
|
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...
|
|
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:...
|
|
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
|
|
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...
|
|
496 Ansichten - 0 Kommentare - eingerichtet 1 Jahr(e) her
Free weights. 5x4 squat 87.5 kg; 5x3 overhead press 47.5 kg; 18,14,12 inverted rows; 20,12,10 press-up + 8.75 kg. Total time spent lifting weights: 25 mins, rest of the time spent changing weig...
|
|
|
