Thu 25 July 2013

Rest day.

Aka. no time to train. Not feeling beat up from yesterday at all. I am liking the way this Wendler BBB is looking. Except that it takes very long to complete just one exercise.

Wed 24 July 2013

More Wendler and a WOD

Fronts squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96, 8 x 102, 5 x 102 kg.
Volume sets: 2 x 10 x 60 kg.

Bench press
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 5 x 95.5 - 102, 7 x 108.5 kg.
Volume sets: 4 x 10 x 65 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 85 - 90, 6 x 95 kg.
Volume sets: 4 x 10 x 60 kg.

WOD
3 rounds for time of:
30 kcal AirDyne
10 MUs
30 kcal row

Time: 16:35.
MUs were 5-3-2, 4-3-3, 4-3-2-1. It got pretty tough because 1) I'm getting fat, 2) I did so many Pendlay rows and the ergometer messes up the core. Great WOD.

Tue 23 July 2013

Rest day.

Not feeling tired t all from the Wendler BBB so that is positive. Did not have time to train, though, so that is crappy. But I'll live to train another day. Tomorrow for instance.

Mon 22 July 2013

Starting my 5th Wendler cycle

I have decided to try the 'Boring But Big' format for this cycle, just to see if it makes sense to spread the volume wave over the A, B and C waves. So instead of doing just the work sets in a given exercise I now do the work sets and 5 sets of 10 reps at 50% of my max for that lift.

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 62 - 66, 3 x 70 kg.
Volume sets: 5s x10r x 42.5 kg.

Missed the fourth rep on the last work set. Disappointing, but I guess having had 4 months without resetting is pretty good considering how weak my shoulders have been after the dislocation. I will probably go through the rest of the cycle like this and reset for the next cycle.

Back squat
Warm up: 10 x 40, 5 x 60 - 80 - 100 kg.
Work sets: 5 x 126 - 132, 6 x 140 kg.
Volume sets: 10 x 90, 4s x 10r x 82.5 kg.

Did 6 reps with 140 which is definitely a rep record. It didn't look perfect. I felt like I could do 1-2 more which would look equally bad, so I decided to just stick to the 6 reps. Volume sets were ok, it is actually quite nice to get to focus on the form, but 90 was too heavy for this, so I went down to something that is more like 50% of my 1RM.

Conclusion on the Wendler BBB program. It takes a LONG time. And I feel quite exhausted afterwards. Gonna be interesting to see what happens going forward. I am a bit concerned about overtraining on this regimen. Time will tell.

Sun 21 July 2013

Rest day.

Sat 20 July 2013

Final day of deloading and 2 WODs

Mobilization of T-spine

Front squat
Warm up: 5 x 20 - 40 - 60 kg.
Work sets: 5 x 70 - 75 - 80 kg.
Bonus: 5s x 5r x 60 kg w 3-5 s. pause in bottom.

WOD w Polle and Kyle
10 min EMOTM
Odd: 5 kipping HSPU @ 10 cm deficit
Even: 3 full cleans @ 100 kg

HSPU were pretty easy, I focused on a strong kip to save my shoulders. Cleans were surprisingly good too, I only lost my upper back on the third rep on the last two sets, and did not do any no-reps. A great way to get a feel for the importance of getting the bar into the throat on the catch.

Classic Veins WOD 'en sole' (as they say in French)
30 mins AirDyne for kcal combined wtih EMOTM reps:
10 mins: 5 thrusters @ 40 kg
10 mins: 5 strict pull up
10 mins: 5-6-7-...-14 atomic sit up ladder

Result: 390 kcal (avg. output around 300 W).

I tried to do the 'Rich Froning Thruster' with suicide grip and a short break at the top. This worked out really well - they were quite easy. Thrusters usually never are for me. Strict pull ups were without chalk and really sweatty hands, so my grip was tested. All unbroken though. Atomics were cool, all unbroken, and the last 3-4 minutes I set a very high pace that I was able to hold all the way.

Fri 19 July 2013

Deloading and mobilizing

Snatch complex
1 snatch pull, 1 hang power snatch, 1 hang snatch, 1 overhead squat
20 - 30 - 40 - 50 - 4 x 60 kg.

I suck!

Overhead squat
Work sets: 5 x 65 - 72.5 - 77.5 kg.

Deadlift
Warm up: 5 x 70 kg.
Work sets: 5x 110 - 125 - 135 kg.

Chin up
Warm up: 5 x BW.
Work sets: 5 x BW - 5 - 10 kg.

Handstand walk
Got 4m a couple of times. I am getting a better feel for my balance, but still lose it quite quickly. I suck.

Thur 18 July 2013

Rest day.

L'Alpe D'Huez x 2 in the Tour de France.

Wed 17 July 2013

Wendler deload

Back squat
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 5 x 100 - 105 - 110 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 65 - 770 - 80 kg.

Dips
Warm up: 10 x BW.
Work sets: 5 x 5 - 12.5 - 20 kg.

Bench press
Work sets: 5 x 70 - 80 - 90 kg.

Tue 16 July 2013

Deload and K-team training

Shoulder press
Warm up: 10 x 20, 5 x 40 kg.
Work sets: 5 x 47.5 - 52.5 - 57.5 kg.

- K-team -

Warm up skill work
5 MUs
6 KB swings @ 40 kg
9 thrusters @ 20 kg
5 m handstand walk

Handstand walk felt pretty well balanced but I still did not get more than 2-3 meters max.

Snatch complex, go for heaviest
3 snatch pulls
3 hang squat snatch
3 snatch balance
1 full snatch

Weight: 20 - 40 - 50 - 55 - 60 kg.

I suck at the snatch so it was good to do a complex that forced some good movements.

WOD
For time:
50 kcal AirDyne
40 KB swing @ 24 kg
30 toes-through rings
20 OH squat @ 70 kg

- 1minute break -

20 front squat @ 90 kg

Time: 12:13.

I took it easy on the AD, around 450 watts, and generally aimed at not burning out through the entire workout. KB swings were 25-15, TTR were 10-10-10 (grip was starting to suffer). OH squats were 5-5-5-5 (I think) and fairly heavy. The Front squats were something like 5-4-3-3-3-2. REALLY f***ing heavy. Looked like shit. But I got the best time by about 45 secs anyway :-)

Mon 15 July 2013

Rest day.

Sun 14 July 2013

GVT wave part 2

Still feeling my legs from the press/squat day on Thursday.

Pendlay rows
Warm up: 10 x 20 - 40 kg.
Work sets: 10s x 10r @ 66 kg (120 sec breaks).

Bench press
Warm up: 10 x 20 - 40 - 60 kg.
Work sets: 10s x 10r x 75 kg (120 sec breaks).

Was not really up to it, but it had to be done so I can have a full deload week from tomorrow. Drank some coffee and fought through it. I actually did feel a bit stronger than last cycle when I got under the weight, so that was a good thing.

For the next Wendler cycle I am dropping my self-made GVT wave. I will be doing a classic 'Boring But Big'-scheme instead. This will shorten down my cycle time from 5 to 4 weeks, but I am expecting to need more recovery during the 5, 3 and 5/3/1 waves.

Sat 13 July 2013

Rest day.

My legs are SO sore.

Fri 12 July 2013

Morning: Training in the Church of Pain

OH Squat
Warm up: 10 x 20 - 40 - 50.
Work sets: 10 x 60 - 65 - 70 - 60 - 65 - 70 - 70 - 70 kg.

Went volume-ish on it but didn't have time or mental focus to do 10 sets. I think I ended up doing 8. I think doing high reps on medium weight is pretty good for my position in this movement. But I really felt the difference between being fully focused and only partially focused with 70 kg on the bar. Dropped it twice at 9 reps with 70 because of not getting the setup right.

Evening: Active rest in the Garage

20 min AirDyne @ 200 watts
Actually wanted to go a full hour but my scrotum got anihilated by the ridiculously wide seat, so I had to get off after 20 minutes.

Cardio WOD w Smuksen
15 minute AMRAP of
10 pull up
10 push up
10 atomic sit up
2 x 20 m prowler loaded w 40 kg
Burpee ladder: 2-4-6-8-n adding 2 per round

Result: 6 rounds and pull ups, push ups, atomic sit ups and prowler of round 7.

I was planning on going slow to make it kind of a recovery workout, but obviously the prowler fucked me up. And the burpees got pretty tough towards the end.

Thu 11 July 2013

GVT wave

Military press
Warm up: 10 x 20 - 30 - 40 kg.
Work sets 5s x 10r x 50 kg, 10r x 45 kg, 3s x 10r x 47.5 kg, 8 x 47.5 kg, 9 x 47.5 kg (120 sec breaks).

Got really tough towards the end. 50 kg was just too heavy. I think the 100 ring dips and 50 HSPUs from Tuesday were still affecting my shoulders and triceps.. :-)

Back squat
Warm up: 10 x 40 - 60 - 80 kg.
Work sets: 10 s x 10 r @ 95 kg (120 sec breaks).

N A S T Y. But not as nasty as last month.

Afterwards I hung out with Numsepikken in the café at Staldgade 22 which is really nice. Great smoothies. And you can use MobilePay which is also really nice. And Brian is nice too.

Wed 10 July 2013

Rest day.

Tue 9 July 2013

Back on track with Wendler and K-team training

Chin ups
Warm up: 10 x BW, 5 x 10 kg.
Work sets: 5 x 20, 3 x 35, 2 x 47.5 kg.
Easy.

Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 30, 3 x 45, 2 x 60 kg.
Easy.

Deadlift
Warm up: 5 x 20 - 60 - 100 - 120 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.
Easy.

- K-team -

OH squat 1RM
Warm up: 5 x 20 - 40 - 60.
Work sets: 1 x 80 - 90 - 100 - 110 kg (PR by 10 kg).
Very shaky due especially to my right shoulder. Going to do OH squats regularly for the next couple of months both for volume and intensity to get more stability to the shoulder.

Skills
5 rds for reps of
Handstand walk in meters: 2.5 + 2.5 + 1 + 2.5 + 2.5 = 11 m.
Ring dips: 25 + 20 + 20 + 20 + 15 = 100.

Handstand walk is improving. I'm confident that I will get it before The Frontline.

WOD
For time
Run 1500 m
- rest 3 min -
50 pull up
- rest 3 min -
50 HSPU
- rest 3 min -
50 alternating pistols

Result:
Run: 5:38
Pull up: 1:22 (10:00)
HSPU: 3:53 (16:53)
Pistols: 2:28 (22:21 - Second best of the day)

Running was good. Did not give 100% but was still fastest by around 25-30 seconds. Pull ups were 22 - 15 - 13, I think. My biceps and underarms were seriously burning after that one. HSPUs killed me completely. I did 10 - 5 - 5 - 5 - 5 - 5 - 5. It was horrible. I had nothing left after the 100 ring dips. Pistols were just sucky because I don't have very good ROM in my ankles, and thus have trouble maintaining my balance, but I got through them in an ok time.

Mon 8 July 2013

Rest day - still sick.

Sun 7 July 2013

Rest day.

Moving day #3 + teaching in The Garage + starting to get sick (wtf).

Sat 6 July 2013

Rest day.

Moving day #2.

Fri 5 July 2013

Rest day.

Moving day that is. Functional strength 4 life.

Thu 4 July 2013 - INDEPENDENCE DAY!

Wendler and a heavy WOD on the only day of the year that was named after a movie

Front squat
Warm up: 10 x 20, 5 x 40 - 60 - 80.
Work sets: 5 x 87.5, 3 x 97.5, 4 x 110, 3 x 110 kg.

Pendlay rows
Warm up: 10 x 20 - 40 - 60, 5 x 70.
Work sets: 5 x 82.5, 3 x 93.5, 2 x 105 kg.

Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80.
Work sets: 5 x 95, 3 x 107.5, 3 x 120 kg.

Clean and Jerk
80 - 90 - 100 - 110 - 120 (PR'ed clean and failed jerk).
Clean was actually pretty easy. I was surprised that I missed the jerk as it is usually my strength. Anyways, I'll get it next time. Nice.

WOD w. Sebberlicious
For time, 5 rounds of
3 C+J @ 100 kg
5 MUs
7 OH squat @ 60 kg
50 DUs

Stopped after 4 rounds because Seb stopped.

Time: around 15 minutes.

Seb only got 3 rounds in the same time btw. I was much better on the C+Js, Seb was marginally better at MUs, we were equal on OH squat and I think that Seb spent too much energy on the DUs because he did not want to break them up. He was totally gassed after doing 50 every round. I wen tunbroken on the first round but started to break them up in 30-20 to avoid getting too gassed, to be able to go directly to the C+J.

Wed 3 July 2013

Rest day.

Tue 2 July 2013

Wendler and K-team training

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 60, 3 x 68, 2 x 76 (PR), 1 x 76 kg.
Bonus: 10 x 50 kg w. pause in bottom.

HB back squat
Warm up: 10 x 20, 5 x 40 - 60 - 60 - 100 kg.
Work sets: 5 x 120, 3 x 136, 1 x 152.5 kg.
Not too heavy - but then again Mainz said I didn't go ATG on the 152.5 kg. Wanted to do more singles but didn't have time.

Handstand walk training
I got max 2m. I suck.

Warm up WOD
3 rounds of
50 DUs
5 MUs
20 hang power snatch @ 20 kg

Did everything unbroken, except for a silly mess up on the second round of DUs.

WOD
16 min AMRAP of
Run 400m
8 C2B
10 STOH @ 60 kg

Got 5 rounds in 14:30. Didn't go for the last run.

Team WOD w. Gummi, Coach Panda, Dalya
For time, you-go-I-go:
Diane + Fran + Elizabeth
Fun little WOD, nothing serious. Fucked up my HSPUs because I placed my hands too far from the wall, but other than that it was fun stuff.

Mon 1 July 2013

Rest day.