31 May 2013

Another great 'Wendler-getting-bigger-and-stronger'-day in the Garage

Front squat (no grip)
Warm up: 10 x 20-40-60.
Work sets: 5r x 82.5 kg, 3r x 95, 2s x 3r x 105 kg (were supposed to be singles but it felt quite light).

Deadlift
Warm up: 5 x 60-80-100-140.
Work sets: 5r x 155 kg, 5r x 165 kg, 5r x 175 kg.
The final set was H E A V Y. Needed a 10 sec break before the last rep. Maybe I should stop skipping the DL in my program :-)

Dips
Warm up: 10 x BW-15.
Work sets: 5r x 27.5 kg, 3r x 42.5 kg, 2s x 1r x 60 kg.
Bonus: 18r x BW.
My dips are SO good looking. Great depth and good control. On the rings it's another deal entirely.

Chin ups
Warm up: 10 x BW, 5 x 10.
Work sets: 5r x 20 kg, 3r x 32.5 kg, 3s x 1r x 45 kg.
Bonus: 12r x BW.
Tried to get two resp on the third set, but that was not going to happen.

Strict HSPU
3 x ME: 10/10/8.
Pretty pleased with this. My goal is 15 strict HSPU, but I'm sure I'll have it before Frontline.

30 May 2013

Rest day.

29 May 2013

Veins got game!

Bench press
Warm up: 10 x 20-40-60, 5 x 80.
Work sets: 5r x 92.5 kg, 3r x 105 kg, 2s x 1r x 117.5 kg, 2r x 117.5 kg.

P Rows
Warm up: 10 x 20-40-60, 5 x 70.
Work sets: 5r x 80 kg, 3r x 92.5 kg, 2r x 102.5 kg, 3r x 102.5 kg.

WOD w Polle
EMOTM 20 mins:
Odd: 5 MUs
Even: 5 HSPU @ 16 cm deficit (2 blue plates)

Maintained 5/5 through round 6 or 7. From there I went down to 4 MUs and 3-4 HSPU. Totals must have been like 45 MUs and 42 HSPU.

Axle lunges
12 m: bw, 20 kg, 40 kg, 60 kg, 80 kg, 80 kg.

Was not too heavy. Playing with the axle was good fun, I think I will do the Regional WOD 6 soon.

28 May 2013

K-team training in the lovely Garage

10 minute EMOTM
Odd: 5 deficit HSPU @ 20 cm
Even: 5 dead lift @ 140-150 kg (changed it halfway through because it was too light)

Wod
For time, 3 rounds of
10 front squat @ 85 kg
15 C2B
50 DUs

Result: 8:01. Front squats were my weakest point, but I got really winded towards the end. Still gotta get stronger.

27 May 2013

<3 <3 <3 FitnessWorld Kolding <3 <3 <3

Military press
Warm up: 10 x 20-30, 5 x 40-50.
Work sets: 5r x 60 kg, 3r x 67.5 kg, 2s x 1r x 75 kg (PR).

HB back squat
Warm up: 10 x 60, 5 x 60-80-100.
Work sets: 5r x 117.5, 3r x 132.5, 2s x 1r x 147.5 kg.

BB complex, go for heavy set
1 power clean
1 full clean
1 push press
1 push jerk
20-40-60-80-90-100. Could have gone higher, but I didn't want to push it too hard before the EMOTM. And, furthermore, you can't drop the weights in FW so I had to control it all the way which was quite taxing on the grip..

10 min EMOTM
Same complex @ 80.

The EMOTM was actually pretty cool. Didn't get too heavy, but heart rate went up on each set that took 22-24 seconds. Maybe I didn't breathe too well.

Random BB stuff
Flies, biceps, triceps.

25-26 May 2013

Rest days. Practical stuff around the house and having guests over can really gobble up your time like nothing else. Well, doesn't matter, 'cause I'm stil getting stronger.

24 May 2013

Ahh. <3 <3 The Garage <3 <3

Clean and jerk max
3 x 20 - 40 - 60 - 80
1 x 90 - 100 - 105 - 110 - 115 - 117.5(PR) - 120(F)

Snatch max
3 x 20 - 40 - 50
2 x 60 - 70
1 x 75

Stopped. Did not feel right, like the movement pattern was off, so I moved on to the next exercise.

Front squat
Warm up: 10 x 20 - 40, 5 x 60 - 70 - 80.
Work sets: 2 x 3 x 95, 5 x 100 kg.

Chin up
Warm up: 10 x BW - 10, 3 x 20.
Work sets: 3 x 25 - 32.5 - 40 kg.

Dips
Warm up: 10 x BW - 10, 5 x 20, 3 x 30.
Work sets: 3 x 35 - 42.5, 4 x 50.

WOD - FGB format
3 rounds of 1 minute at each station + 1 minute break between rounds:
Sled pull 40 kg
Tire slams w hammer
AirDyne
KB russian swings
Burpees

Didn't count reps just went all out. Nice little cardio thing.. All legs which wasn't really what I felt like, but hey - it's a f***ing lifestyle.

23 May 2013

Active rest - 2 hrs of table tennis. Still got the moves.

22 May 2013

HB back squat
Warm up: 10x20-40-60, 5x80-100, 3x110.
Work sets: 3r x 125 kg, 3r x 132.5 kg, 4r x 140 kg.
Bonus: 7r x 100 kg.

Rows
Warm up: 10x20-40-60, 5x70-80.
Work sets: 3r x 87.5 kg, 3r x 92.5 kg, 3r x 97.5.

Lots of body english on the third work set according to MANIXX the Street Preacher.

Bench press
Warm up: 10x20-40-60, 5x80-90.
Work sets: 3r x 97.5, 3r x 105, 4r x 110.
Bonus: 15r x 70 kg.

Power cleans
3 x 40 - 60 - 80 - 90 - 100
2 x 105
1 x 110 - 117.5(PR) - 120(F).

21 May 2013

Rest day (work, work, work).

20 May 2013

Lots and lots of fun in the Garage

Military press
Warm up: 10x20, 5x40, 5x50.
Work sets: 3r x 62.5 kg, 3r x 67.5 kg, 3r x 70 kg.

Full clean
3r x 40, 3r x 60, 2r x 80, 1r x 90, 1r x 100, 1r x 105, 1r x 80, 1r x 100, 1r x 105, 1r x 110 (PR).

On the first 105 it felt a bit weird in my back so I went back down to try to get 110 in good form. Which I did. Score.

Team WOD w Smuksen vs Kasper 'Donkraften' Feldt and Maya
3 rounds you-go-I-go, athletes switch as they please:
20 Toes-to-bar
20 box jumps
20 burpees
20 KB swings 32 kg
20 goblet squats
20 push ups
20 pull ups

Time: ?? - but we won by 90 seconds or so. Cardio is not a type of WOD - it's a LIFESTYLE.

Chipper against Donkraften
Row 2000m
50 alternating pistols
30 hang power cleans 80 kg

Rowing was done in 7 mins flat (maintained 1:45/500m all the way). Pistol were a bit slow because I suck at them. HPCs were 8-7-5-5-5 with pretty short breaks.

Time: 13:10 (I think).

Cardio triathlon
For time:
500 m ski-erg
50 cal AirDyne
500 m row

Time: 5:18. Most horrible rowing I've ever done. But it's a LIFESTYLE.

Then, I measured my right bicep: 40 cm. Yeah.

19 May 2013

Rest day.

18 May 2013

Front squat (no grip)
Warm up: 5x20-40-60.
Work sets: 8r x 100 kg (grip and heels on 2.5 kg plates), 6r x 95 (no grip).

Chin ups
Warm up: 10xBW, 5x10.
Work sets: 5r x 17.5 kg, 5r x 25 kg, 5r x 30 kg.

Ring dips
Warm up: 10xBW, 5x10.
Work sets: 5r x 20 kg, 5r x 25 kg, 5r x 30 kg.

17 May 2013

Rest day.

16 May 2013

Morning training.

Bench press
Warm up: 10x20-40-60, 5x80.
Work sets: 5r x 92.5 kg, 5r x 97.5 kg, 5r x 105 kg, 4r x 105 kg.
Bonus: 22r x 60 kg.

Didn't have a spotter so I did not want to go all out on thelast set. Probably could have gotten 1-2 more.

Pendlay rows
Warm up: 10x20-40-60.
Work sets: 50r x 80 kg, 5r x 87.5 kg, 7r x 92.5 kg.
Bonus: 22r x 60 kg.

Front rack walking lunges
6s x 12r x 60 kg.

I don't like these, but that's just another reason to do them.

Afternoon training.

Low bar back squat
Started reading Starting Strength by Mark Rippetoe in a break at work today. Got inspired and decided to play a little with the low bar back squat, just to get a feel for it.

5x20, 5x40, 5x60, 5x80, 5x100, 1x120, 1x130, 1x140, 1x150(PR), 1x155(PR!), 1x160(F).

Weight felt light all the way. Could probably have gotten the 160 if I hadn't just done 155.. next time! Low bar life is great :-)

WOD
For time
10-9-8-...-1 of
Chest to bar pull ups
KB high swings 32 kg
Burpees
+ 25 DUs after every round

Time: 16:20.

15 May 2013

Rest day. 

Was actually planning to go do some BB supersets but changed my mind, and will do it tomorrow instead. My body really feels yesterday's rather long session.

14 May 2013

Back in the garage

 Starting my third Wendler wave today, so I was a bit anxious to see if the duathlon had fucked up my recovery during the deload period last week. The weights for this week are the first that are substanitally above my previous maxes, so the squats and presses were going to be the first real test of  whether or not I am getting stronger on this program.

But first, a little snatch bolting.

Snatch bolt 3's
2s x 3r x 20
3r x 30
3r x 40
3r x 50
5s x 3r x 60 kg.

Military press
Warm up: 10x20, 10x30, 5x40, 5x50.
Work sets: 5r x 58 kg, 5r x 62 kg, 6r x 66 kg.

HB back squat
Warm up: 5x50, 5x70, 5x90.
Work sets: 5r x 116 kg, 5r x 124 kg, 7r x 132 kg (!!) - according to the 1RM Lite app this puts my 1RM at 158. Yowser!

Snatch grip behind the neck military press
3s x 10r x 40 kg.

-- K-team training --

WOD #1
7 minutes to establish a heavy 3 in overhead squat, with bar taken from floor.
20, 60, 70, 80, 90. Did not attempt 100 because my shoulder did not feel too stable.

Amrap 7 mins of burpee muscle ups in teams of three (with Gummi and Numsepikken)
Result: around 40 I think.

WOD#2
For time:
30 thrusters @ 30 kg
30 C2B
30 alternating pistols
30 one arm dumbbell snatches @ 32 kg

Time: 6:19.

All in all a great day! Very strong legs. I actually think I could have done more than the 7 reps @ 132 kg. Same for the press. Looking good for this wave! Hopefully I'll get the 90 kg snatch and the 120 kg clean and jerk soon too.

12-13 May 2013

Rest days.

11 May 2013

Viborg Duathlon.

5k run

20k road bike

2.5k run

Time: 1:10:43 (4th place out of 44)

Time breakdown

Run #1: 21:09 (avg. pace 4:13 / km)

Change #1: 1:29

Bike: 36:18 (avg. speed 33.06 km/t)

Change #2: 1:27

Run #2: 10:22 (avg. pace 4:08 / km)

Result page for the event: http://results1.ultimate.dk/vvd2013/Dist1.pdf

I think this was a very good result compared to the fact that I have not done ANY distance training for several years. The real pros were way out of my league, but I was able to battle and beat some of the medium pros. And I definitely think I was the only contestant that did an 85 snatch and a 110 clean and jerk two days ago :)

Good day in Viborg, but it will be some til before I do that again (not a big fan of cortisol).

10 May 2013

Rest day (getting ready for a Duathlon tomorrow).

9 May 2013

Max oly and light weights

Snatch to max
3x20, 3x40, 3x50, 3x60, 65, 2x70, 75, 80, 85 (PB), 4 x 87.5 for PR (F).
Soooo close to getting the 87.5 kg every time - sat under it but lost it forward. Looks like I am too slow getting under and too soft in the catch position. I am pulling way high enough, but I am so slow getting under the bar. Need to start doing more snatch bolt.




Clean and jerk to max
70, 80, 90, 100, 105(F), 105, 110, 115 for PB (F).

Total: 195.

HB back squat
3s x 5r x 105 kg.

Military press
3s x 5r x 55 kg.

8 May 2012

Today my body is hurting.

Rest day.

7 May 2013

Crazy volume day in the garage

GVT front squat (heels on 2.5 kg plates)
Warm up: 10x20, 10x40, 10x60.
Work sets: 10s x 10r x 70 kg (90-180 sec break between sets).

GVT supersets - strict ring dips and strict pull ups
No warm up (like Chuck motherf***ing Norris)
Strict ring dips: 10s x 10r x BW.
Strict pull ups: 5s x 10r x BW, then 7 - 7 - 8 - 8 -8.

Yowser!!

K-team training (with insane coaches: MANIXXX and Sebberlicious)

WOD #1
EMOTM 14 minutes
Odd minutes: 4 MUs
Even minutes: 4 deficit HSPU @ 16 cm, then 4-6 pistols.

I was pretty happy with my MUs, only broke up 2 sets, and got quite efficient on the kip, which I had to as all my pulling and dipping power was gone from all the shit I did 30 minutes earlier. Deficit HSPUs are not my bag baby (I'm 91-92 kg at the moment which is a lot to press for my tiny girl shoulders) so I reduced from 5 per round to 4 (which was also too much, actually).

WOD #2
20 minutes to establish heaviest DT (one round):
12 deadlift
9 hang power clean
6 shoulder-to-overhead

Result: 80 kg. It actually wasn't too hard. Tried 85 but my grip failed at the 9th HPC (would have gotten the full round if I hadn't lost it there since my overhead game is good for this weight).

That was IT. Good day. Sore elbows now. But a happy feeling in my tummy.

6 May 2013

Rest day.

5 May 2013

Elizabeth
21-15-9 of
Squat clean @ 60 kg
Ring dips

Time: 6:30.

Buddy WOD with Gummi
6 rounds, you-go-I-go of
400 m run
15 KB high swings @ 24
10 sit atomic situps

Time: don't know. But I was F A S T.

4 May 2013

Rest day.

3 May 2013

Fuck up the legs even more day.

Warmup run 7.4 k
Time: 38 mins. Avg. speed of 11.7 km/h.

Fun with Numsepikken in the Garage:

Push press
5s: 20, 40, 50, 60.
3s: 70, 80, 85, 90, 95 (5 kg PR).
1s: 100, 105 (5 kg PR).

Chin ups
5s: BW, 10.
3s: 20, 25, 30, 35, 40.

Ring dips
5s: BW, 10, 15, 20, 25, 30.
2xME @ BW: 17r, 13r.

And that was all I could do today. My legs are S H A T T E R E D from the squats, prowler and lunges yesterday combined with the run and my fat ass today.

2 May 2013

Fuck-up-the-legs-day

GVT wave back squat
Warm up: 10x20, 10x40, 10x60, 10x80.
Work sets: 10s x 10r x 90 kg.

Team WOD w BCFFF MANIZ against numsepikken and Gümmi
For time (partners split reps but both run every round)
Run 400 m
21 Atlas stone to shoulder @ 50-60 kg
Run 400 m
21 HSPU
Run 400 m
21 OH squats @ 60 kg
Run 400 m
21 KB snatch @ 40 kg
Run 400m
21 STOH @ 60 kg
Run 400 m
60 Burpees

Time: 22:15. Numsepikken (Brandt) said that we cheated on the burpees, but we didn't, we just did them way faster than them.

You-go-I-go w BCFFF MANIXXX and The Gümster
5 rounds for time
20 m overhead lunges w barbell @ 40 kg
20 prowler push loaded with 50 kg

Time: don't know.

1 May 2013

Rest day.