13 October 2013

5 hours in the Garage.

Back squat high bar 5x5
20, 40, 60, 80, 100, 120, 120, 120, 120x4, 120x3.
Felt reasonably OK although quite heavy. 120 kg was my 5RM with low bar before today, so actually this was kind of a PR. Dropped it in the last two sets due to losing the tension in my lower back. This is the heaviest I have ever gone with high bar. Cool beans.

OH press 5x5
20, 30, 40, 50, 60, 60, 60, 60, 60x6.
After seing this video: http://www.youtube.com/watch?v=sqKhLR1zRaU I changed my position which felt a lot better for my shoulder. I have not pressed 60 for long but today it felt quite ok. NICE! I guess now I can start adding to my press again.

Good mornings heavy 8 + back off
20, 40, 65, 70, 75, 70, 70.

5 rounds you-go-I-go w Kasper
2x20m prowler
10 toes to bar
15 push up

Time: 1:04, 1:06, 1:11, 1:13, 1:23.

Did everything unbroken except for last set up push ups which were 10-5.

Narrow grip bench press 5s
20, 60, 80, 90, 100, 100, 100x4, 80, 80, 80.
Had hoped to do 105 for my 5s today but I was simply not able, probably due to fatigue from two quite extensive days of training.

Death by prowler - 2x6 m (high bars one way, low bars back)
50, 100, 140, 160, 180, 200 (low bars out, high bars back on 200).
This was fucking cool! at 180 I had to start doing two legged frog pushes on the low bar because my feet lost traction. At 200 it seemed to take forever on the low bar doing 20-30cm increments using both legs to push. It was fucking heavy. But I made it out. Back was a breeze compared to the low bars.