Pendlay rows @ 70 kg
10 x 10r.
1:30 breaks. Felt good, felt like there was decent symmetry in the pull and I was able to keep the breaks around 90 secs all the way through with no failed reps. Rowing 7 metric tonnes actually sounds like a lot. 72.5 kg next time.
Military press @ 62.5 kg
5 x 5r + 10r @ 50 kg.
Felt good and more secure than 62.5 kg has ever felt. New technique with harrow grip and keeping the elbows in is really paying off.
Weighted chin up @ 22.5 kg
5 x 5r.
Felt nice and stable. I tried doing more reps on the 5th set but lost focus. Probably could have gotten 1-2 more. 25 kg next time.
(EDIT, 18-12-2012: shoulder is feeling fine today so none of these exercises are bad for it at this point)
Morning weight: 93,1 (yay - not loosing weight!)
Evening weight: forgot it.
mandag den 17. december 2012
søndag den 16. december 2012
16 Dec 2012
Hangover Skwats.
Back squat
20, 40, 60, 80, 100.
120 kg: 5r, 5r, 5r, 5r, 5r.
100 kg w 3 sec pause in bottom position: 3r, 3r, 3r, 3r.
Felt heavy, but then I did go to a christmas dinner yesterday, got no sleep and taught four classes before the squats.
Back squat
20, 40, 60, 80, 100.
120 kg: 5r, 5r, 5r, 5r, 5r.
100 kg w 3 sec pause in bottom position: 3r, 3r, 3r, 3r.
Felt heavy, but then I did go to a christmas dinner yesterday, got no sleep and taught four classes before the squats.
fredag den 14. december 2012
14 Dec 2012
B.R.O.S.E.S.S.I.O.N.
GVT style front squat
10x10 @ 80 kg, 120 sec rest between sets.
did 8x10, then 9, 7, 4.
Total of 8 tonnes.
GVT style bench press
Sets of 10: 3x52,5 - 2x55 - 3x57,5 - 2x60.
Felt good. Easy. Shoulder felt fine.
Workout - 2 rounds for time:
5 power cleans @ 80 kg
2x20m prowler w 2x25 kg plates
10 toes-to-bar
- prowler -
10 KB snatch @ 32 kg
- prowler -
20 push up
- prowler -
10 pull up
- prower -
Time: 14:16.
This workout was poorly designed... all prowler. Prowler is horrible but also lovely. Hurts so good. Beat Mainz and Brandt by 4:00 and 4:30 due to their soft calves.
Evening weight: 92.1 kg.
GVT style front squat
10x10 @ 80 kg, 120 sec rest between sets.
did 8x10, then 9, 7, 4.
Total of 8 tonnes.
GVT style bench press
Sets of 10: 3x52,5 - 2x55 - 3x57,5 - 2x60.
Felt good. Easy. Shoulder felt fine.
Workout - 2 rounds for time:
5 power cleans @ 80 kg
2x20m prowler w 2x25 kg plates
10 toes-to-bar
- prowler -
10 KB snatch @ 32 kg
- prowler -
20 push up
- prowler -
10 pull up
- prower -
Time: 14:16.
This workout was poorly designed... all prowler. Prowler is horrible but also lovely. Hurts so good. Beat Mainz and Brandt by 4:00 and 4:30 due to their soft calves.
Evening weight: 92.1 kg.
torsdag den 13. december 2012
onsdag den 12. december 2012
12 Dec 2012
GVT super set, 10 sets of
10 bench press @ 60 kg
10 Pendlay rows @ 65 kg
3 minutes for each set
Did the last 5 rounds with 50 kg on the bench press as my form broke on the last reps with 60, which was painful for my shoulder.
12-12-12 WOD
For time, 5 rounds of:
20 cal row
12 box jumps @ 90 cm
12 front rack barbell walking lunges @ 40 kg
Time: 18:26.
Initially wanted to do 12 cal row (for the 12-12-12 format) but it was too little so I changed in to 20 cal which turned out to be approx. 260 meters. Seriously tough on the legs, my jumping power was GONE from the first round. Nice to work in the pain zone again though.
Morning weight: 90.5 kg.
Evening weight: 91.3 kg.
10 bench press @ 60 kg
10 Pendlay rows @ 65 kg
3 minutes for each set
Did the last 5 rounds with 50 kg on the bench press as my form broke on the last reps with 60, which was painful for my shoulder.
12-12-12 WOD
For time, 5 rounds of:
20 cal row
12 box jumps @ 90 cm
12 front rack barbell walking lunges @ 40 kg
Time: 18:26.
Initially wanted to do 12 cal row (for the 12-12-12 format) but it was too little so I changed in to 20 cal which turned out to be approx. 260 meters. Seriously tough on the legs, my jumping power was GONE from the first round. Nice to work in the pain zone again though.
Morning weight: 90.5 kg.
Evening weight: 91.3 kg.
11 Dec 2012
Military press, sets of 5
20, 40, 50, 55, 60, 60, 60, 60, 60, 60.
Was able to maintain good form throughout and felt no pain in the shoulder. Time to get back to the shoulder training.
Skill training
3 rounds of
50 DUs unbroken
5 m handstand walk unbroken
Did the first round of DUs but obviously stalled during the handstand walk. Did manage to walk 2 meters a couple of times which is actually a record. No trouble with the shoulder. Nice!
2RM front squat
20, 60, 80, 100, 105, 110.
Stopped at 110, my form was horrible. Probably coudl have done 115 but it would have looked miserable.
7 min amrap of
3 front squats @ 60 kg
3 strict chin ups
6 FS
6 CU
9-9, 12-12 ... etc.
Score: 95 (round of 15 + 5 front squats)
20, 40, 50, 55, 60, 60, 60, 60, 60, 60.
Was able to maintain good form throughout and felt no pain in the shoulder. Time to get back to the shoulder training.
Skill training
3 rounds of
50 DUs unbroken
5 m handstand walk unbroken
Did the first round of DUs but obviously stalled during the handstand walk. Did manage to walk 2 meters a couple of times which is actually a record. No trouble with the shoulder. Nice!
2RM front squat
20, 60, 80, 100, 105, 110.
Stopped at 110, my form was horrible. Probably coudl have done 115 but it would have looked miserable.
7 min amrap of
3 front squats @ 60 kg
3 strict chin ups
6 FS
6 CU
9-9, 12-12 ... etc.
Score: 95 (round of 15 + 5 front squats)
tirsdag den 11. december 2012
10 Dec 2012
High bar back squat heavy 5 + back off
(20, 70, 90) 110, 120, 125 (PR), 130 (PR #2), 115, 115, 115.
Stopped at 130 as it was a heavy and 5 not a 5RM attempt. Stille PR'ed by 10 kg compared to my rather old 5RM (which was low bar BTW). Nice to see that the GVT squatting has payed off.
Good mornings - sets of 10
20, 40, 60, 65, 65, 65.
Weighted chin ups - sets of 5
10, 20, 20, 20x7.
Also tried pressing 60 kg overhead just to feel it. It was painless although a bit heavier than usual. Shoulder will get back in the game, I'm sure.
Got some motivation back aften seeing that my back squat has improved during my injury period. Felt good.
(20, 70, 90) 110, 120, 125 (PR), 130 (PR #2), 115, 115, 115.
Stopped at 130 as it was a heavy and 5 not a 5RM attempt. Stille PR'ed by 10 kg compared to my rather old 5RM (which was low bar BTW). Nice to see that the GVT squatting has payed off.
Good mornings - sets of 10
20, 40, 60, 65, 65, 65.
Weighted chin ups - sets of 5
10, 20, 20, 20x7.
Also tried pressing 60 kg overhead just to feel it. It was painless although a bit heavier than usual. Shoulder will get back in the game, I'm sure.
Got some motivation back aften seeing that my back squat has improved during my injury period. Felt good.
1-9 Dec 2012
Many rest days, much travelling with work and a bit of GVT squatting and BB-ing in between. Low motivation for training because of my shoulder injury. It has been tough to train with the team as I have been unable to participate in most of the workouts.. Hopefully I will be back on the Oly lifts after Christmas.
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