Fat German about to lose weight (hopefully) SS log included - Page 6

11/25 gym day
OHP 40kgx5,5,6 expected a little more after how well the bench went last week, but I guess there is still some room for improvement, so I will go on and increase the weight by 1kg/1.5kg.
squat 90kgx5,5,8 on the last rep my form got worse and I good-morninged it a little. I will go on with 2.5kg jumps.

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11-26-2014 , 06:58 PM

#127

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

11/26 hill run 44 minutes
pace: 7:26min/km / elevation gain 113m
forgot the heart rate monitor, lol

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11-27-2014 , 06:37 PM

#128

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

11/27 gym day
bench 52.5kgx5,5,12
deadlift 95kgx9

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11-29-2014 , 05:42 PM

#129

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

11/28 unplanned rest day I didn't feel like running in the cold and dark

so...

11/29 gym day (morning)
OHP 41kgx5,5,7
squat 92.5kgx5,5,6

easy run 44 minutes (evening)
pace: 7:28min/km
avgHR:143 maxHR:156

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12-02-2014 , 11:45 AM

#130

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

due to time constraints I postponed my long run to my planned rest day, so:

11/30 rest day

12/01 long run 90 minutes
pace: 7:24min/km elevation gain: 24m
avgHR:154 maxHR:175

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12-02-2014 , 06:33 PM

#131

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

forgot to log my weight on Sunday:

94.0kg (+1.4kg/-20.4) meh

12/02 gym day
squat 95kgx5,5,7
There doesn't seem to be any progress in squats while running 3x/week. Maybe I'll just stay at 100kgx5,5,AMRAP from next week and only increase when I hit 8 for the last set or something.
Anyway, I took some form check videos.
1st set:

3rd set:

The left knee seems a little wobbly, otherwise I am quiet happy.

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12-02-2014 , 06:47 PM

#132

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

I think I should set monthly goals again:

squat: 100, deadlift 110, bench 60, OHP 45

run a 10k on New Year's eve in < one hour

stay under 95kg bodyweight

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12-03-2014 , 05:38 PM

#133

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

12/03 easy run 48 minutes

avg pace: 7:29min/km elevation gain:14m

avgHR: 154 maxHR:198??? was after three minutes. Afterwards the maximum was in the low 160s. Probably some kind of problem with the HR-monitor.

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12-04-2014 , 07:35 PM

#134

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

12/04 gym day
OHP 42.5kgx5,5,7
deadlift 100kgx5 I had problems keeping my (hook) grip. I guess I will have to start using chalk.

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12-05-2014 , 03:56 PM

#135

GermanGuy

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Join Date: Mar 2006 Posts: 2,433

12/05 hill run 48 minutes
avg pace: 7:58min/km elevation gain:120m
avgHR:145 maxHR: 170

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12-07-2014 , 05:14 PM

#136

GermanGuy

veteran

Join Date: Mar 2006 Posts: 2,433

12/06 rest day It is my son's birthday today and we had a lot of stuff to do yesterday.

12/07 gym day
bench 56kgx5,5,9
squat 97.5kgx5,5,7
The workout felt great