Morning weight: 94.1 kg
Evening weight:
onsdag den 28. november 2012
28 Nov 2012
Morning weight: -
Evening weight: 95.5 kg
Back in the Garage <3 <3 <3 + Deadlift PR by 20 kg.
Deadlifts.
5x70, 5x120, 5x160, 5x160, 5x160, 5x160, 5x150.
Decided to go for a heavy single: 1x170, 1x180, 1x190 (PR by 10 kg), 1x200 (PR by 20 kg).
The 200 felt heavy and my form was shit. No wonder after the tonnage I had put in already.
GVT Pendlay Rows.
10x10 @ 70 kg.
Love GVT.
BW chin ups.
10, 10, 7, 6, 7, 6.
Tired and hands were hurting so I didn't go all out on any the sets.
Also did some strict ring dips to test the shoulder. Went down fine which was nice.
Evening weight: 95.5 kg
Back in the Garage <3 <3 <3 + Deadlift PR by 20 kg.
Deadlifts.
5x70, 5x120, 5x160, 5x160, 5x160, 5x160, 5x150.
Decided to go for a heavy single: 1x170, 1x180, 1x190 (PR by 10 kg), 1x200 (PR by 20 kg).
The 200 felt heavy and my form was shit. No wonder after the tonnage I had put in already.
GVT Pendlay Rows.
10x10 @ 70 kg.
Love GVT.
BW chin ups.
10, 10, 7, 6, 7, 6.
Tired and hands were hurting so I didn't go all out on any the sets.
Also did some strict ring dips to test the shoulder. Went down fine which was nice.
27 Nov 2012
Hotel gym circuit - yay.
4 rounds of
20 push up
10 DB military press 17-18 kg (didn't say on the DBs)
20 right hand DB rows
20 left hand DB rows
20 atomic sit ups
Worst hotel gym evah !
4 rounds of
20 push up
10 DB military press 17-18 kg (didn't say on the DBs)
20 right hand DB rows
20 left hand DB rows
20 atomic sit ups
Worst hotel gym evah !
25 Nov 2012
Morning squats and BB.
GVT style volume squat.
10x10 @ 105 kg.
All rounds went down without a problem. Nice. Like the Sugababes song: "I'm all alone and finally I'm getting stronger - You'll come to see just what I can be - I'm getting stronger". Well maybe not exactly like that.
BB superset
Pendlay rows 6x10 @ 65 kg
BB military press 6x10 @ 45 kg
GVT style volume squat.
10x10 @ 105 kg.
All rounds went down without a problem. Nice. Like the Sugababes song: "I'm all alone and finally I'm getting stronger - You'll come to see just what I can be - I'm getting stronger". Well maybe not exactly like that.
BB superset
Pendlay rows 6x10 @ 65 kg
BB military press 6x10 @ 45 kg
onsdag den 21. november 2012
tirsdag den 20. november 2012
20 Nov 2012
Morning weight: -
Evening weight: 94.0 kg
Morning BB (6:30 am)
Superset 1:
Pendlay rows 5x10 @ 65 kg
Military press 5x10 @ 40 kg
Break about 60 secs per set.
Press felt good, was obviously light, and I felt almost no pain in the shoulder. I still feel a kind of lack of coordination in the joint though. As soon as I lost my form I felt pain on the anterior part of the joint.
Superset 2:
Weighted it up 5x10 @ 12 kg
DB side pull 5x10 @ 32 kg (10 for each side during each set)
Strict chin ups 5x10 @ BW
Breaks were shorter than SS1.
Chin ups got heavy but I really focused on maintaining good form to avoid causing unnecessary stress to my shoulder. Went well.
All in all a good session. Feels like the shoulder is still getting better every day. Going to be interesting to see how it reacts to this session though. This is by far the greatest stress I've put on it since the dislocation three weeks ago.
Evening training w BG Competition Team
Was not really going to do much, just hang out with the team, but I ended up doing some stuff to test my shoulder and I was pleasantly surprised.
3x30 sec handstand on wall
This was no problem at all for the shoulder. Nice.
Playing with some power cleans
Did som with 20, 40, 70 and 5-6 at 90 kg. None of these were a problem for my shoulder, neither the fast turn over on the bar or the landing on the rack position. Nice.
WOD
21-15-9 of:
125 kg deadlift
70 cm box jump
Time: 5:18.
Deadlifts were easy, with regards to both weight (cool considering my legs are completely DOMSed from the GVT yesterday) and with regards to feeling no pain in shoulder. Nice.
Evening weight: 94.0 kg
Morning BB (6:30 am)
Superset 1:
Pendlay rows 5x10 @ 65 kg
Military press 5x10 @ 40 kg
Break about 60 secs per set.
Press felt good, was obviously light, and I felt almost no pain in the shoulder. I still feel a kind of lack of coordination in the joint though. As soon as I lost my form I felt pain on the anterior part of the joint.
Superset 2:
Weighted it up 5x10 @ 12 kg
DB side pull 5x10 @ 32 kg (10 for each side during each set)
Strict chin ups 5x10 @ BW
Breaks were shorter than SS1.
Chin ups got heavy but I really focused on maintaining good form to avoid causing unnecessary stress to my shoulder. Went well.
All in all a good session. Feels like the shoulder is still getting better every day. Going to be interesting to see how it reacts to this session though. This is by far the greatest stress I've put on it since the dislocation three weeks ago.
Evening training w BG Competition Team
Was not really going to do much, just hang out with the team, but I ended up doing some stuff to test my shoulder and I was pleasantly surprised.
3x30 sec handstand on wall
This was no problem at all for the shoulder. Nice.
Playing with some power cleans
Did som with 20, 40, 70 and 5-6 at 90 kg. None of these were a problem for my shoulder, neither the fast turn over on the bar or the landing on the rack position. Nice.
WOD
21-15-9 of:
125 kg deadlift
70 cm box jump
Time: 5:18.
Deadlifts were easy, with regards to both weight (cool considering my legs are completely DOMSed from the GVT yesterday) and with regards to feeling no pain in shoulder. Nice.
mandag den 19. november 2012
19 Nov 2012
Morning squats.
GVT style HB back squat.
10x10 @ 100 kg. 120 sec break between sets.
Went down better that the other times I did this. Maintained the breaks at 120 strict all the way through and completed all reps. Finished of with 2 deload sets with 80 kgs (5 and 7 reps). A total tonnage of... 11,040 kg.
Finished of with a couple of rounds of OH press (3 x 12 x 30 kgs) and Pendlay rows (3 x 10 x 70 kg). This seemed totally fine in my shoulder, although I am starting to feel a little bit of asymmetry and missing balance in my strength.
GVT style HB back squat.
10x10 @ 100 kg. 120 sec break between sets.
Went down better that the other times I did this. Maintained the breaks at 120 strict all the way through and completed all reps. Finished of with 2 deload sets with 80 kgs (5 and 7 reps). A total tonnage of... 11,040 kg.
Finished of with a couple of rounds of OH press (3 x 12 x 30 kgs) and Pendlay rows (3 x 10 x 70 kg). This seemed totally fine in my shoulder, although I am starting to feel a little bit of asymmetry and missing balance in my strength.
fredag den 16. november 2012
15 Nov 2012
Front squats and stuff.
Front squat heavy 5 + back off
70, 80, 90, 100, 4x105, 4x105, 80, 80.
Almost got the 105 but not quite. Lost my core on the 4th rep each time. A bit disappointing, I was expecting at least 105, but then again I have been smoking my legs completely for weeks now.
Pendlay rows 5x10
50, 60, 70, 70, 70.
Felt good, no trouble with the shoulder.
Unweighted GHDs 3x10
The GHD was really crappy so I only did 3 rounds and without extra weight. I was going to do 6x10 weighted.
WOD: Annie
50-40-30-20-10 of
sit ups (legs free)
double unders
Time: 7:05 - did everything unbroken. The sit ups with legs free were NASTY.
Front squat heavy 5 + back off
70, 80, 90, 100, 4x105, 4x105, 80, 80.
Almost got the 105 but not quite. Lost my core on the 4th rep each time. A bit disappointing, I was expecting at least 105, but then again I have been smoking my legs completely for weeks now.
Pendlay rows 5x10
50, 60, 70, 70, 70.
Felt good, no trouble with the shoulder.
Unweighted GHDs 3x10
The GHD was really crappy so I only did 3 rounds and without extra weight. I was going to do 6x10 weighted.
WOD: Annie
50-40-30-20-10 of
sit ups (legs free)
double unders
Time: 7:05 - did everything unbroken. The sit ups with legs free were NASTY.
onsdag den 14. november 2012
tirsdag den 13. november 2012
13 Nov 2012
Random shit and 5k row
Tried some good mornings, but my right shoulder still does not have the mobility to hold on to the bar, so I did a couple of high bar sets of 10 at 40 kg instead.
Laid out an agility track and did some rounds of jumping and light jogging just to exercise the ol' calves a bit.
Then pulled a Forest Gump on the rower. Decided to do 500m and when I got there I just continued to row towards 1000m, and when I got there I decided to go on a little further. Kept doing this at a 1:50-1:55 pace until the 5000m mark. Nice to get to turn on the machine once in a while.
Row 5k
Time: 18:40.
Felt miserable the last 1000m, but it reminded me of the good old days of cycling. Pain is temporary, cortisol is FOREVER!!
Finished up doing some barbell presses to test the shoulder.
OH press
4 x 15-20 reps @ 30 kg.
Went down very well, no uncomfortableness at all.
Bench press
3x20 reps @ 20 kg.
Right shoulder felt weak and sort of out of sync. I don't think I'll be doing bench press for a rather long time.
Tried some good mornings, but my right shoulder still does not have the mobility to hold on to the bar, so I did a couple of high bar sets of 10 at 40 kg instead.
Laid out an agility track and did some rounds of jumping and light jogging just to exercise the ol' calves a bit.
Then pulled a Forest Gump on the rower. Decided to do 500m and when I got there I just continued to row towards 1000m, and when I got there I decided to go on a little further. Kept doing this at a 1:50-1:55 pace until the 5000m mark. Nice to get to turn on the machine once in a while.
Row 5k
Time: 18:40.
Felt miserable the last 1000m, but it reminded me of the good old days of cycling. Pain is temporary, cortisol is FOREVER!!
Finished up doing some barbell presses to test the shoulder.
OH press
4 x 15-20 reps @ 30 kg.
Went down very well, no uncomfortableness at all.
Bench press
3x20 reps @ 20 kg.
Right shoulder felt weak and sort of out of sync. I don't think I'll be doing bench press for a rather long time.
12 Nov 2012
Theraband, DB work and squatting
Theraband
External rotation, internal rotation, front raises, standing rows.
DB rows
5x12 @ 32 kg (left hand)
5x15 @ 24 kg (right hand)
DB OH press
4x12 @ 16 kg (left hand)
4x15 @ 12 kg (right hand)
DB bench press
5x12 @ 32 kg (left hand)
5x15 @ 16 kg (right hand)
GVT style BB high bar back squat.
9x10 + 1x9 @ 100 kg.
Felt pretty heavy right off the bat today, but it's only been 3 days since last set so I was expecting that. Rested longer between sets than the other times. Only got 9 on the last set, felt like my core was loosing tension so I raked the bar and called it for the day.
Theraband
External rotation, internal rotation, front raises, standing rows.
DB rows
5x12 @ 32 kg (left hand)
5x15 @ 24 kg (right hand)
DB OH press
4x12 @ 16 kg (left hand)
4x15 @ 12 kg (right hand)
DB bench press
5x12 @ 32 kg (left hand)
5x15 @ 16 kg (right hand)
GVT style BB high bar back squat.
9x10 + 1x9 @ 100 kg.
Felt pretty heavy right off the bat today, but it's only been 3 days since last set so I was expecting that. Rested longer between sets than the other times. Only got 9 on the last set, felt like my core was loosing tension so I raked the bar and called it for the day.
søndag den 11. november 2012
9 Nov 2012
Wrecking the legs!
GVT style BB high bar back squat.
10x10 @ 100 kg.
Started to feel real heavy at round 4-5 but I got all the way through without failure. Rested 120-150 seconds between sets. At 100 kg my knees start drifting in when I press out of the hole. Gotta keep fixin' on that.
Death by sled pull.
20 m forward pull + 20 m backward pull
25 kg, 50 kg, 75 kg, 100 kg, 125 kg, 150 kg, 175 kg, 200 kg.
Got really heavy towards the end. Quads were SMASHED from the squats and dragging the sled backwards was just agonizing.
GVT style BB high bar back squat.
10x10 @ 100 kg.
Started to feel real heavy at round 4-5 but I got all the way through without failure. Rested 120-150 seconds between sets. At 100 kg my knees start drifting in when I press out of the hole. Gotta keep fixin' on that.
Death by sled pull.
20 m forward pull + 20 m backward pull
25 kg, 50 kg, 75 kg, 100 kg, 125 kg, 150 kg, 175 kg, 200 kg.
Got really heavy towards the end. Quads were SMASHED from the squats and dragging the sled backwards was just agonizing.
torsdag den 8. november 2012
Woop woop
Featured on scandinavias #1 CrossFit blog!
http://fitasfuck.wordpress.com/2012/11/08/crossfit-training-buddies-bcfff-best-crossfit-friends-forever-team-bacon-and-veins/
http://fitasfuck.wordpress.com/2012/11/08/crossfit-training-buddies-bcfff-best-crossfit-friends-forever-team-bacon-and-veins/
onsdag den 7. november 2012
tirsdag den 6. november 2012
6 Nov 2012
Another left arm only cripple day with the highest squat tonnage I've ever done in one session.
GVT style BB high bar back squat
10x10 @ 90 kg.
Got a bit heavy towards the end but let's do 95 next week. 9000 kg is pretty fåkkin cool. Not really sure what to expect in terms of results from this though... hopefully hypertrophy :)
Left arm DB shoulder press
10x12 @ 16 kg.
For stability. Did not get heavy and I did not feel anything from my old injury in that arm.
WOD - 7 rounds for time:
20 cal airdyne (only using left arm)
7 KB snatches @ 32 kg w left arm only
Time: 6:45 (only timed the airdyne) - did approx 350-410 watts the whole way. KB snatches were unbroken, and actually not too hard. Felt my legs a bit when I got back on the airdyne, but it was ok.
2x7 KB snatch @ 40 kg.
Did not even feel too heavy. Goal is to do a couple with the 48 kg KB next week w left arm.
GVT style BB high bar back squat
10x10 @ 90 kg.
Got a bit heavy towards the end but let's do 95 next week. 9000 kg is pretty fåkkin cool. Not really sure what to expect in terms of results from this though... hopefully hypertrophy :)
Left arm DB shoulder press
10x12 @ 16 kg.
For stability. Did not get heavy and I did not feel anything from my old injury in that arm.
WOD - 7 rounds for time:
20 cal airdyne (only using left arm)
7 KB snatches @ 32 kg w left arm only
Time: 6:45 (only timed the airdyne) - did approx 350-410 watts the whole way. KB snatches were unbroken, and actually not too hard. Felt my legs a bit when I got back on the airdyne, but it was ok.
2x7 KB snatch @ 40 kg.
Did not even feel too heavy. Goal is to do a couple with the 48 kg KB next week w left arm.
søndag den 4. november 2012
4 Nov 2012
One armed cripple WOD w. Seb
5 rounds for time of:
2x20 m sled pull @ 100 kg
10 left arm KB snatch @ 24 kg
20 sit up
2x20 walking goblet lunges @ 24 kg
Time: 18:12.
Happy about time as I held almost no breaks. Was a bit worried about the snatches seeing as I had to do them all with my left hand only, but I flew through them each time without any problems.
NOTE TO SELF: KB snatch needs to be at 32 kg and swings at 40 kg going forward.
UPDATE Nov 5: My glutes are SHREDDED today! I f***ing hate lunges.
5 rounds for time of:
2x20 m sled pull @ 100 kg
10 left arm KB snatch @ 24 kg
20 sit up
2x20 walking goblet lunges @ 24 kg
Time: 18:12.
Happy about time as I held almost no breaks. Was a bit worried about the snatches seeing as I had to do them all with my left hand only, but I flew through them each time without any problems.
NOTE TO SELF: KB snatch needs to be at 32 kg and swings at 40 kg going forward.
UPDATE Nov 5: My glutes are SHREDDED today! I f***ing hate lunges.
fredag den 2. november 2012
2 November 2012
Back in the gym to start up GVT squatting (to reduce load in order to handle it with one arm, and increase volume), and to do DB work with the good arm.
HB Back squat 10x10 @ 80 kg.
Warmed up with 20, 40, 60, 60, and then did the 10 sets @ approx. 58% of max. No sweat, and good control of the bar even though I had only one hand on it. Next time I'll do 85 or 90.
DB rows, left hand.
15x16, 15x24, 12x32, 12x32.
DB press, left hand.
12x12, 12x16, 12x16, 12x16.
DB side pulls, left hand.
12x32, 8x40, 13x40.
Sit ups.
3x30.
HB Back squat 10x10 @ 80 kg.
Warmed up with 20, 40, 60, 60, and then did the 10 sets @ approx. 58% of max. No sweat, and good control of the bar even though I had only one hand on it. Next time I'll do 85 or 90.
DB rows, left hand.
15x16, 15x24, 12x32, 12x32.
DB press, left hand.
12x12, 12x16, 12x16, 12x16.
DB side pulls, left hand.
12x32, 8x40, 13x40.
Sit ups.
3x30.
27-28 October 2012 - The Frontline
Awesome weekend at The Frontline CF competition in CF Malmø.
Team Bacon and Veins (Nicolai Mainz and myself) competed in the Men's Elite division up against some of the best CF'ers in Scandinavia (several of whom were previous Regionals and Games competitors).
We were not expecting too much seing as the 20 teams in our division were so strong, so what ended up happening was a good surprise and an amazing experience. Except for dislocating my shoulder in WOD5 and thus losing our position to go into the final at that point.
Here's what went down:
Saturday
#EVENT 1
5 ROUNDS:
5 Box jump 70/60/50 cm
7 H.P. Clean 70/60/50/40 kg
9 Thrusters 50/40/35/30 kg
*Athlete 1 starts and Athlete 2 cannot advance until Athlete 1 has completed all reps at a given station*
-Score: 09:12 min.
We got 6th which was awesome, even beat the strongest team from Butcher's (DYK&PLØK). My biggest challenge was definitely the thrusters that I had to break up from round 2.
#EVENT 2
Chipper:
800 m run (both athletes run)
60 CTB
20 ground to overhead anyhow, 80 kg
400m buddy carry
30 KB snatch, 32 kg
30 OHS, 60 kg
200 D.U (with crappy, heavy jump rope)
*1 Athlete working / 1 Athlete resting*
-Score: 18:07 min.
We got 7th which meant that we kept our 6th place. I had no problem with the run, just followed the front man without gassing myself. C2Bs were all butterfly and we owned them. Did single powerclean push-jerk for the 20 G2OH, and lost a little ground to the stronger guys here who were able to rep at this weight. Got on the buddy carry in the middle of the pack and moved into 2nd by f***ing owning that too. I carried Mainz most of the way and especially on the last 30 meters that had an incline was good for us as we did not pause to change. KB snatches were heavy and Nico did 10 of them while I changed to WL shoes. OHS were heavy too and we lost some ground here to the heavy guys. I had some trouble keeping my balance snatching the weight at high heart rate and fatigue but the final 5-6 reps were actually very solid. The DUs went well and we made some grund here.
#EVENT 3
Ladder, on the 1:30 min do:
First 5 rounds each athlete does 1 Clean and they do 16 burpee in total
Last 6 rounds each athlete does 1 F. Squat and they do 16 Burpees in total
The team cannot do the f-squat ladder without having finished all the cleans.
Clean ladder: 80/90/100/105/110
F.S ladder: 115/120/125/130/135/140
-Score: 247,900 kg = 120 kg f-squat for me + 125 kg f-squat for Mainz + 29 burpees after him missing 130 kg.
We got 7th (prette f***ing cool) and maintained our 6th spot. Powercleaned all the way without a problem. Front squatting 120 kg was a PR for me and in this setting I a very happy about the result.
Sunday
#EVENT 4
3 ROUNDS:
24 Toes through Rings
18 Pistol
12 Squat Snatch, 60 kg
10 Muscle up
*1 athlete working/1 athlete resting*
-Score: 15:05 min.
We got 9th and again held on to our6th place. The MUs got us and we made a couple of strategic mistakes. TTR were easy. Pistols were a challenge for my right leg with the stiff ancle, but we were allowed to take the heel of the ground so that definitely helped. Squat snatches were brutal!! But I actually got them dialed in very well in rounds 2 and 3 so Mainz could focus more on MUs in which he is stronger then me. Coming to the MUs... the rings were very high up and to get my false grip I had to jump up, pull into the false grip, lower down and externally rotate the hands and THEN do my semi strict MU. Did 4 in a row on round 1 and was very surprised about this. Mainz also did 4s but withpout false grip and with a nice kip. As we moved on I lost my ability to do them simply because I did not have the strength to pull myself into the false grip, then back down and then up into an MU. Our mistakes (that lost us one or two placed in the WOD): 1) I should have stepped onto Mainz' back to get my false grip, and 2) Mainz should have changed to false grip and to doing 1s by the end where we needed just 1 rep that took something like 30 seconds to get.
#EVENT 5.1 + 5.2 The vent of my demise!!
In 10 min:
5.1: 0-6 min.: Find 1 rep max Jerk from rack
5.2: 6-10 min.: Max reps rope climb (3-4 meter)
-Score:
5.1: 215 kg. (100 kg (me) + 115 kg. (Mainz))
5.2: 10 rope climbs
I was so fired up for this event because I knew that it was in our wheel house. My rope climbs are solid as fuck and my jerk from behind the neck is too (I made 125 kg two months ago and 115 from front). I was expecting to get 130 from the back position. During warmup I did 110 with a snatch grip without any problem. When The event started I was so intensely focusen on getting the 130 that I did not really see the forst couple of lifts as a challenge. Made 100 easy, so did Mainz. When I jerked the 110 it started moving backwards on me and I though 'wtf, I am not dropping such a light weight' and held on to it to try to save it. Result was that the bar continued backwards and as I held on it pulled my shoulder out of the socket...
I immediately went to see the medics and a skilled physio put it back in place within 3-4 minutes but obviously I was out of the competition. And also out of overhead training and upper body strength training for 1-2 months. But that's life, you live and you learn. Hopefully it will recover properly and I will overcome the mental barrier of heavy overhead work at some point to be ready for Open in February.
We got the last place in this WOD and thus went to a 9th place and did not make the cut for the next event, but then again I was out, so we could not have competed anyway.
Mainz' did some calulating on the scores and found out that if we had done as expected in event 5 we would very likely have reached the final in 5th place. BITTER!!
Key learnings:
- I am on the road to my goal of getting in the top 100 in our region.
- My competition experience is getting a lot better, and I have a good work, rest, warmup, nutrition routine.
- Never try to save an overhead lift that is going wrong, just drop the bar!
Key areas of focus:
- Thrusters (front rack bottom position + front squat strength)
- MUs
- Strengthening of shoulder joints when right arm is back in business
- Squat strenght - IT IS TIME TO BULK and do some POWERLIFTING
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