28 September 2012

Shoulder fucking day. And day 1 of a new 18 week program adapted from Catalyst Athletics.

Back squat Heavy 8 + 95%x8 + 90%x8
20, 60, 80, 90, 100, 110, 100, 95.
Tonnage w. significance cut-off: approx. 4,000 kg.
Squats felt good. The round of 110 felt close to max effort. 100 and 95 felt light afterwards.

Push press heavy 8 + 95%x8 + 90%x8
20, 40, 60, 70, 80, 75, 70.
Tonnage: approx. 2,800 kg.
In the last two reps in the round of 80 kg I lost tension in my back which made me kind of wobbly. The rest were solid.

Jerk from neck heavy 5 + 95%x5 + 90%x5
70, 80, 90, 100x2, 85, 80.
Tonnage: approx. 2,200 kg.
Wide grip split jerks all the way. The round of 100 was inhibited by my poor technique in catching the bar on my neck which was simply too uncomfortable at this weight. I feel like I could have jerked it 5 times no problem. My 1RM is 125 so it should not be a problem.

Bench press heavy 8 + 95%x8 + 90%x8
20, 40, 60, 80, 90, 85, 80.
Tonnage: approx. 2,600 kg.

Atomic Annie w Gümmi
50, 40, 30, 20, 10 reps of:
Double unders
Atomic sit ups

Time: 6:15. Atomic sit ups got a bit tough in the first three sets, DUs were a walk in the park.

Prowler finisher
5 rounds of you-go-I-go with Gümmi:
2 x 20 m unweighted prowler

Great day in the garage! Feel tired now and my left shoulder is F U C K E D. Fuck it. Painkillers, whole milk and fish oil.