Linnéa's lifting, yoga and climbing log

[Linnéa76]

Quite happy with today's strength training! Bench is back to normal, squat is not...
Got spotting and a few technique tips from a crossfit trainer.

Squat: 60 kg, 5 x 5. With bar OH x 10.

Bench press: 40 kg x 5. 45 kg x 5, 5, 5, 9.

Clean and press: Bar x 5. 25 kg x 5. Clean without press: 35 kg x 5, 40 kg x 5.

KB high swings: 50 of these + 5 burpees at the start of each minute. 12 kg KB, 2 min 30 s I think.

Neck raise x 20.


I'll try to start doing more OL stuff, it's fun and involves extra squatting which should help my back squats. Some quick KB cardio at the end of the session also seems like a good idea.

[Rach]

That ruffie training looks a real laugh!

[Linnéa76]

12-03-26:

Spinning 60 min.


12-03-27:

Deadlift: 60 kg x 6. 80 kg, 4 x 6.

DB bench press: 16 kg, 4 x 6.

Seated calf raise: 40 kg, 3 x 10.

Hip abduction: 77 kg, 3 x 8.

Cable row: 36 kg, 3 x 8.

Neck raise x 20.

[Linnéa76]

Didn't want to spend a lot of time at the gym today so I supersetted everything and kept breaks
at a minimum. Did the following in half an hour so got some cardio into the bargain!

Squats: Bar x 10. 60 kg x 5. 62,5 kg, 4 x 5. This was easy, that's a relief. Squatting felt very heavy the first couple of times after the break.

Chins: 5, 5, 3, 3, 2 + 5 negative.

Back extension: 10 kg plate, 3 x 8.

Calf raise on one leg holding plate: 10 kg, 3 x 10.

DB bench press: 13 kg, 3 x 8.

Triceps overhead extension with DB: 11 kg, 3 x 6.

Leg raise on bench x 20.

Neck raise x 20.

[Linnéa76]

Booked a Body Balance class at one gym, then absent-mindedly went to another gym and missed it.
They were closing early so I went home instead and did yoga for an hour. I'm getting better at the King Dancer pose,
maybe if I apply myself I'll be able to do the advanced variation: http://yoga.isport.com/yoga-guides/how- ... se-in-yoga

[Linnéa76]

Bench press: Bar x 10. 40 kg x 5. 45 kg, 2 x 5. 40 kg x 5.

Deadlift: Bar x 10. 60 kg x 5. 80 kg, 5 x 5.

Clean & push press: 25 kg x 5. 30 kg, 4 x 5.

OH press with bar, 2 x 10

Neck raise x 20.

[Lordmuppet]

i'm curious why so much deadlift volume?

Also what is bw just now? I'm always curious about that as it helps me have some context for people's lifts

[Linnéa76]

i'm curious why so much deadlift volume?

Also what is bw just now? I'm always curious about that as it helps me have some context for people's lifts

I do deadlift 5 x 5 once a week, haven't thought of it as high volume? What would you consider ideal volume?

My bw is 60 kg, as always... It's been there since I started weightlifting in 2009, with very small fluctuations! People say I look bigger now though...
I could probably bulk up a little if I tried but it's a bit incompatible with the goal to bench my bw so it will have to wait!


Today's workout:

Squat: Bar x 10. 60 kg x 5. 65 kg, 4 x 5. OH with bar: 20.

Pull ups: 3, 2, 1, 1, 1, 1.

Seated cable row, one arm: 36 kg, 4 x 6.

Triceps OH cable extension: 36 kg, 3 x 8.

DB bench press: 13 kg, 3 x 8.

Leg raise on bench: 3 x 10.

Back extension: 10 kg, 3 x 8.

Calf raise on one leg: 10 kg, 3 x 10.

Neck raise: 20.

[Linnéa76]

120411:

Power box class, 60 min.

[baldy]

i'm curious why so much deadlift volume?

Also what is bw just now? I'm always curious about that as it helps me have some context for people's lifts

I do deadlift 5 x 5 once a week, haven't thought of it as high volume? What would you consider ideal volume?
......
probably bulk up a little if I tried but it's a bit incompatible with the goal to bench my bw so it will have to wait!

In general bulking takes precedence over bw related goals. We have had rules on the race threads that you cannot win a race to bodyweight overhead or bench by cutting.
Nothing wrong with 5x5 DL but it is kind of high volume, maybe even high enough volume to call them "speed reps".
Must programs tend to go to 1x5 or 3x3 cos DL is so intense.

[Lordmuppet]

i'm curious why so much deadlift volume?

Also what is bw just now? I'm always curious about that as it helps me have some context for people's lifts

I do deadlift 5 x 5 once a week, haven't thought of it as high volume? What would you consider ideal volume?
......
probably bulk up a little if I tried but it's a bit incompatible with the goal to bench my bw so it will have to wait!

In general bulking takes precedence over bw related goals. We have had rules on the race threads that you cannot win a race to bodyweight overhead or bench by cutting.
Nothing wrong with 5x5 DL but it is kind of high volume, maybe even high enough volume to call them "speed reps".
Must programs tend to go to 1x5 or 3x3 cos DL is so intense.

yeah what Baldy said about volume i suppose, depends how heavy you are doing them.

[Linnéa76]

In general bulking takes precedence over bw related goals. We have had rules on the race threads that you cannot win a race to bodyweight overhead or bench by cutting.
Nothing wrong with 5x5 DL but it is kind of high volume, maybe even high enough volume to call them "speed reps".
Must programs tend to go to 1x5 or 3x3 cos DL is so intense.

yeah what Baldy said about volume i suppose, depends how heavy you are doing them.

So am I allowed to gain strength without gaining weight or is that considered cheating...?

Now that I think about it I guess the reason I don't do fewer reps is that I've been getting warning signals
from my back when trying that. 5 x 5 feels safer and still heavyish, but I guess it's not optimal for increasing one's 1RM?
I do single reps sometimes, like yesterday:

120413

Deadlift: 60 kg x 5. 80 kg x 3. 90 kg, 5 x 1 then 5 x 1 off the lowest pin.

OH press: Bar x 5. 25 kg, 5 x 5.

Seated calf raise: 40 kg, 3 x 10.

Hip abduction: 77 kg, 3 x 10.

Lunges with 2 x 11 kg DB: 3 x 10 each side.

Bench press: 30 kg x 5. 40 kg x 6, 6, 6, 4.

[Lordmuppet]

I should say though that I've done Deadlift 5x5 in the past when i couldn't squat and as a replacement for the main lift (squat)

[Linnéa76]

Yoga 45 min at home, a couple of chin-ups.

[Linnéa76]

Some mediocre lifting today, my heart wasn't really in it.


Bench press: Bar x 10. 40 kg x 5. 45 kg x 5, 5, 4. 40 kg x 5.

Squat: Bar x 10. 60 kg x 5. 65 kg, 3 x 5. 60 kg x 5. Bar OH x 20.

Bent over row and SL deadlift: 35 kg, 5 x 5.