Less talky, more lifty.

[Rach]

[code][/code]Wednesday 18th August - Olympic lifting class- learning the basics of Clean and Jerk with 15kg weight.

Thursday 19th August- Powerlifting- again, just learning the basics- learning the squat with just the bar, some box jumps, then deadlift sets to work on technique= starting at 30kg working up to Pb of 75kg. Need to ensure legs are straight at the end. Then work on learning the bench press- started with 20kg bar, then think it was about 2.5-5 kg on each end for few sets of low reps.

Friday
couple of min warm up on x trainer, 2 mins on grappler at low resistance. Then warmed up bit more for upright row with 6kg bar then did 2 sets of 6 at 22.5 kg then 2 sets 5 at 25kg. Then bent over rows- 4 sets 6-8 (mainly 7s) at 25kg. Then did seated shoulder presses- 2 sets 8 at 8kg each arm then 2 sets 4 at 10kg each arm. Then did 2 sets 3 clean and press- (not olympic ones) at 25kg. After this 4 sets 10 reps box jump, then practised powerlifting squats with empty bar. Then gravitron machine: 1 set wide grip pull ups 10 reps at assistance level 10; 1 set of the same- 8 reps, 1 set same- 6 reps, 3 sets close grip pull ups at assistance level 9. Then 3 sets 8 lateral raises at 3kg each arm.

[baldy]

Nice to see a log, keep up the lifting!

[Rach]

Thanks Baldy, been doing the clean and press for a while with circa 30kg but am stopping this now in favour of learning to do the clean and jerk correctly, it's more fun!

Monday 24th August
Olympic lifting class, about an hour and 20, (2nd one)-practising the clean with the training bar and 5kg training plates, added weight to make it about 22 kg. Then started learning the jerk, with training bar and light training plates. Practised this for a while, then 3 sets 5 front squats with bar only. Need to keep them elbows high for the clean and for the jerk and make sure my right foot goes back enough, with rear knee slightly bent and positioned on toes. On rests watched experienced lifters' technique.

More squats needed to build up strength in legs.

[Rach]

Wednesday 26th August

Day: 4k on treadmill with 0.5 incline = not done any for ages after cold so took it easy: walked at 6k for 5 mins then intervals- running at 10k for a min, 12k for 30 secs then walking at 7 for a min, and repeat.

Evening: Olympic lifting class. Practising clean and jerk with light weights but slightly more on the end- about 22.5 kg. Also some front squats with a light training bar.

Friday 28th August
Powerlifting sess-
Squats- 2 sets of 3 reps with empty oly bar
1 rep of 22.5kg, 1 rep of 25kg, 1 rep 27.5kg, 1 rep 30kg
3 sets of 3 with just bar
1 rep 32.5kg.

Deadlifts:
3 sets 3 reps at 50kg
4 sets 1 rep at 70kg
3 sets 2 reps at 70kg
3 sets 4 at 60kg
1 set of 5 reps at 50kg
1 set 10 reps at 50kg

Bench Press:
didn't keep proper record, must take notebook but I remember warming up with just bar, 5 sets 5 at 25, 1 rep at 32.5kg.
Told technique improved from last session

[Rach]

Tuesday 25th August


Deadlift:

3 sets 4 at 40kg
3 sets 4 st 50kg
1 rep at 75kg

Bench press:
2 sets 5 with bar
2 sets 5 22.5kg
2 sets 5 at 25kg
1 set 5 at 30kg with a bit of help

Squats- just practised technique with light bar, being sure to get down low, 10 burpees

Upright row 3 sets 5 at 22.5kg
Bent over row- 3 sets 5 at 25kg
Hammer curls 4 sets 6 at 8kg each arm

then went into women's gym and practised clean and jerk with light bar with large wooden discs on end olympic trainer has loaned to me to mimic depth of real plates as my gym haven't got training plates and got some strange looks

[bronco]

Nice to see another look with olympic lifting going on !

[Rach]

4th September 2010 did a session on the 31st August too but have lost my notes, a proper notebook from now on!

Bench press:

1 set 10 20kg bar
1 set 8 bar
1 set 5 at 25kg
1 set 5 at 27.5kg
3 sets 5 at 30kg

Dumbbell chest presses
2 sets 8 reps 10kg each arm

overhead dumbbell presses

1 set 8 6kg each arm
2 sets 5 8kg each arm

Hammer curls

1 set 8 6kg each arm
3 sets 5-6 8kg each arm

Upright row

1 set 8 at 20kg
2 sets 5 reps at 25kg

Bent over row
2 sets 5 reps at 20kg

burpees- 4 sets 10

sit ups on ball
1 set 10 reps
2 sets 20 reps

Squats
3 sets 10 reps very light bar
2 sets 5 reps with 20kg bar
1 set 5 reps at 30kg
1 set 3 reps 30kg
1 set 5 at 25kg

[JP]

...or hurry to your computer and write the session down on your online log straight after

Up for a session at OSG at some point?

[thestoatyone]

4th September 2010 did a session on the 31st August too but have lost my notes, a proper notebook from now on!

Bench press:

1 set 10 20kg bar
1 set 8 bar
1 set 5 at 25kg
1 set 5 at 27.5kg
3 sets 5 at 30kg

Dumbbell chest presses
2 sets 8 reps 10kg each arm

overhead dumbbell presses

1 set 8 6kg each arm
2 sets 5 8kg each arm

Hammer curls

1 set 8 6kg each arm
3 sets 5-6 8kg each arm

Upright row

1 set 8 at 20kg
2 sets 5 reps at 25kg

Bent over row
2 sets 5 reps at 20kg

burpees- 4 sets 10

sit ups on ball
1 set 10 reps
2 sets 20 reps

Squats
3 sets 10 reps very light bar
2 sets 5 reps with 20kg bar
1 set 5 reps at 30kg
1 set 3 reps 30kg
1 set 5 at 25kg

Marathon session!

[Rach]

7th September 2010 Powerlifting sess

Chest press:
2 sets 8 with bar
1 rep with 32.5kg
1x fail at 32.5kg
3 sets 3 reps at 30kg
1 set 5 reps at 25kg with close grip
1 rep at 30kg close grip
1 rep at 32.5kg close grip
2 sets 2 reps at 30kg close grip

Squat
warm up with bar only
1 rep at 35kg
1 rep at 37.5kg questionable depth-not low enough
1 set 3 reps at 30kg not coming back up quick enough
1 set 3 at 30kg better form

Deadlift
took it easy as back still bit sore
1 set of 3 reps at 50kg

[Rach]

...or hurry to your computer and write the session down on your online log straight after Definitely, though was kindly given a little training log book by crossfit trainer today so no excuses/backs of envelopes

Up for a session at OSG at some point?

definitely, but am still a novice, only lifting light and focusing on getting technique right before progressing onto heavier, still from what I've heard it sounds like a welcoming environment to beginners

[Rach]

Saturday 11th September Olympic lifting


Powercleans

1 set of 3 reps at 17kg
1 set of 3 reps at 20kg
1 set of 3 reps at 22.5kg
1 set of 3 reps at 25kg
1 set of 3 reps at 27.5kg
1 set of 3 reps at 30kg
1 set of 3 reps at 32.5kg
1 rep at 35kg

Squat cleans

1 set of 2 reps at 17.5kg
1 set of 2 reps at 22.5kg
1 set of 2 reps at 25kg
1 set of 2 reps at 27.5kg
1 rep at 30kg

Split jerks

1 set of 3 reps at 7.5kg
1 set of 3 reps at 10kg
1 set of 3 reps at 12.5kg
1 set 3 reps at 15kg
1 set 3 reps at 20kg
1 set 2 reps at 22.5kg
1 set 3 reps at 22.5kg
1 set 2 reps at 22.5kg

Then to Fuel Cafe for a lovely lunch,

[JP]

definitely, but am still a novice, only lifting light and focusing on getting technique right before progressing onto heavier, still from what I've heard it sounds like a welcoming environment to beginners

aye it is, though not many female lifters there are a few who do olympic lifting from time to time, mostly coached.

But if someone is willing to take advice there often are people ready to give some, which is cool.

But yeah, give me a shout and i will introduce the place to you when you pop by

[Johnboy74]

Deadlift
took it easy as back still bit sore
1 set of 3 reps at 50kg

Good Call. Deadlift can be a bugger on your back

[Rach]

14/09/10
Chest presses
didn't go too good, tried doing them at home for first time, bench too high so couldn't plant feet to floor, b/f gonna build me a platform.

2 sets of 8 with 20kg bar
1 rep at 30kg
2 reps at 30kg
1 rep at 32.5kg

stopped as too difficult with feet off the floor