Mon 2 Sep 2013

Wendler and interval rowing

I have reset almost all my lifts and have returned to my self made Wendler cycle that includes a 4th wave of 10x10@60%. The 'Boring But Big' routine didn't really mesh well with my training habits - it simply took too long.

For a while now I will try to do 2 lifts and some conditioning every time I am in the Garage, and keep it down to 1.5 hrs in total.

Military press
Wanted to test my shoulder after the accident on Saturday. It did not feel good. Not too much pain, but instability and a feeling like I could not really use my strength properly. Sucks.
Warm up: 10 x 20, 5 x 30 - 40 - 50 kg.
Work sets: 5 x 56 - 60, 4 x 64 kg (failed the last rep. That really says it all.)
Volume: 5 x 10 x 40 kg.

Front squat
Warm up: 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96 - 102 kg.

Rowing intervals
8 x 500m - 1:30 rest. Drag factor 115.
Kept intervals between 1:39-1:42 all the way. First 250 meters were easy every time, then the acid started building up, but around 400 meters I sort of 'landed' in a place where my breath was in sync with my stroke (30 s/m) which actually felt good (except for feeling miserable, of course).