Feng's Training Log

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One of my training sessions from the week of 23/2/2015. This one was more of a recovery/ accessory session. 

Recovery Squat
Did several sets of squats at 75% of max just to keep the blood flowing. I used 100kg for 4x6. 
Thruster
Ah, the quintessential CrossFit movement. Mention "thruster" and the CrossFit workout "Fran" (21-15-9 reps of thrusters and pull-ups) immediately comes to mind. Now that I've mentioned it, perhaps I should give "Fran" a shot sometime... it's ALWAYS a gnarly workout! 
Worked up to a single at 55kg and then dropped back to 45kg for two sets of max reps. Managed 10 and 11 reps on each of the sets. 
Weighted Chin-Ups
Nothing spectacular about this one, it's a solid exercise that I recommend be incorporated into training after being able to perform a decent number of regular unweighted chin-ups or pull-ups. 
Performed 3 sets of 3 with 17.5kg worth of weight plates hanging from a dip belt. 

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One of my training sessions from the week of 16/2/2015: 
Deadlift
Worked up to approximately 95% of my max for a single on the deadlift. Pulled a 140kg that felt pretty smooth. 
Dropped back to 90% of max for 5 sets of 2 after, and used 135kg on those. 
I pull conventional because I think it has better athletic transferability. After all, I train for life, and not just for the purpose of competition. 
Bench
Also worked up to a high single, at 68kg. To be honest, I don't particularly enjoy bench (which means that I should probably start putting more effort into it, haha). 
Dropped back to 90% for 5 x 3 after, which I used 62.5kg on. 
Also did a set of AMRAP (as many reps as possible) using 75% of max. Repped out 12 reps using 52.5kg. 
Did a bit of bench accessory after with the close grip bench. Nothing too severe, just 3 x 10 at RPE 7. I worked with 45kg.

 

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Good week of training. It's been (and will continue to be) challenging at work -- I've been posted to a new appointment and suddenly have lots on my plate to deal with -- but training continues to be one of the top priorities in my life and I always look forward to it. To be honest, I find training incredibly cathartic. Yes, I know, I'm odd. 

Just a glimpse into what I did today -- 
 
Sunday, Feb 8
 
2” Deficit Deadlift  
1x4 at 130kg, 3x5 at 120kg
 
I pull conventional-style, and I've found that the deficit deadlifts have really taught me how to use my legs to initiate the drive off the ground. All the sets felt smooth. 
 
Incline Dumbbell Bench Press 
3x15 at 16kg
 
Kept it at a RPE (rate of perceived exertion) of 7 with these dumbbell presses. Nothing like a good ol' chest pump. :P
 
1-Arm Dumbbell Row
3x20 at 24kg
 
Never underestimate the power of high-rep dumbbell rows in leaving you pretty damn breathless!
 
Finished off with a quick metabolic conditioning workout that ran as follows:
 
25 Deadlifts (70kg)
25 Handstand Push-ups
100 Double-Unders
 
Took me 5:33
 
Do follow along as I continue to post more about my training and thoughts!