Training Log Archive: CrossFitKaz

Level 8, 89 floors. - tough

DB Shoulder Press - 8kg DB - 15x3 - All Complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete

8x2 - Variation Compound Lifts

Warm up incl mobility, stretching and racking up weights until I reached my 8x2 - working weight.

Squat Box 55kg - Completed all 8.
Rack Pulls - 85kg - Completed all 8.
Close Grip Bench - 35kg Completed all 8, wobbly

Stepper - Level 8. SWEATY.

Shoulder Press - 15kg - 15x3 - All complete
Dips - 35kg - 15x3 - All complete, last set tough.
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete - Still finding I get sore hands holding weights..

8x2 - Variation Compound Lifts

Warm up incl mobility, stretching and racking up weights until I reached my 8x2 working weight.

Squat Front 47.5 - completed all 8
Deficit Deadlift - 80 - Completed all 8, form on 7 was bad
Waited 20 mins on a bench so just did saturdays DB instead. 14kg DB - Completed 8

Two compound lift days in a row and crazy bsckshifts = well earned rest day (:

8x2 this week, feels weird doing two reps.

Normal Variation on Compound Lifts

Warm up incl mobility, stretching and racking up weights until I reached my 8x2 working weight.

Squat (Back) - 60kg - Completed all 8. I think not eating enough on Sunday was why my hips were sore as they won’t have been fuelled for recovery. Wearing heels on Saturday won’t have helped. Happier today.
Deadlift - 80kg - Completed all 8. Guy in the gym looked at me and was like, you’re not going to lift that, haha yes I am, twice, 8 times..
Bench - 37.5kg/35kg - Completed 4 sets at 37.5, form became sloppy and I realised I wasn’t getting the most out of the exercise and just being a noob so I dropped back to 35. Good form. Rest of sets complete.

Gym was busy, so stuff took longer, short session of stretching, I must leave more time tomorrow as my stretching is so important.

7x3 - Variation Compound Lifts

Warm up incl mobility, stretching and racking up weights until I reached my 6x4 working weight.

Squat Box 52.5 - Completed all 7 - what is wrong with my hip flexorssssss *angry face*
Rack Pulls - 80kg - Completed all 7.
DB Bench - 14kg DB - Completed all 7, bit wobbly on last two

More focus on mobility of hips cause they’re hurting like f.