Rest day.
Competition tomorrow.
torsdag den 28. november 2013
Thu 28 Nov 2013
Random light stuff with Numsepikken and Bo-Staff
EMOTM 15 mins
2 power clean + push jerk @ 80 kg (no break in front rack)
4 burpees
Took 22 seconds every round. Upped the weight to 90 kg in the last 2 rounds and did perfect, fluent PC+PJ's.
WOD
Brandt and I came up with a workout that is difficult to describe in words. A lot of handstand hold and shoulder work is all I will say about that.
EMOTM 15 mins
2 power clean + push jerk @ 80 kg (no break in front rack)
4 burpees
Took 22 seconds every round. Upped the weight to 90 kg in the last 2 rounds and did perfect, fluent PC+PJ's.
WOD
Brandt and I came up with a workout that is difficult to describe in words. A lot of handstand hold and shoulder work is all I will say about that.
onsdag den 27. november 2013
Wed 27 Nov 2013
Back squat 1RM test day w Hawk
Warm up: 10 x 20, 5 x 40 - 60 - 80, 3 x 100, 2 x 120, 1 x 130 kg.
Work sets: 1 x 140 - 150 - 155 (PR) - 160(F) - 160 (PR!) kg.
Maybe 150 was actually a high bar PR too, but I'm not sure.
Then I decided to switch to low bar to see if I am still stronger in that position.
Low bar: 1 x 140 - 150 - 160 - 170 (PR!!) kg.
Massive PR day.
Conclusions
1) Smolov Jr. certainly works if I dedicate myself to it and keep myself from doing too much other stuff while it's going on.
2) I have to work on my movement pattern to keep my chest from going forward and my butt shooting back. My theory is that it is primarily due to an imbalance between anterior and posterior chain strength, as it feels like I am trying to get the load onto my quads to get out of the hole, causing my butt to shoot back. Mainz mentioned something about focusing more on tightening the abs, which I am also working on. (EDIT: see comment below)
3) Low bar is till a lot stronger for me. Today it sort of felt like coming home even though I have not low bar squatted for over a year, except for my 160 kg PR in the spring.
However, I did reach a goal today, and will now shift my focus towards front squat and press strength and more weightlifting technique. Time to get those numbers up as well.
EDIT: I just realized that some pretty darn good weightlifters actually do the same "butt-back" movement as me, so maybe I shouldn't get TOO caught up in trying to change it. For example, check out USA weightlifter Kendrick Farris in this video of a heavy 5-rep squat: http://www.youtube.com/watch?v=o5Cz2EI2N2Q .
Warm up: 10 x 20, 5 x 40 - 60 - 80, 3 x 100, 2 x 120, 1 x 130 kg.
Work sets: 1 x 140 - 150 - 155 (PR) - 160(F) - 160 (PR!) kg.
1 x 150 kg back squat.
1 x 155 kg back squat.
1 x 160 kg back squat (F).
1 x 160 kg back squat.
Maybe 150 was actually a high bar PR too, but I'm not sure.
Then I decided to switch to low bar to see if I am still stronger in that position.
Low bar: 1 x 140 - 150 - 160 - 170 (PR!!) kg.
1 x 160 kg low bar back squat.
1 x 170 kg low bar back squat.
Massive PR day.
Conclusions
1) Smolov Jr. certainly works if I dedicate myself to it and keep myself from doing too much other stuff while it's going on.
2) I have to work on my movement pattern to keep my chest from going forward and my butt shooting back. My theory is that it is primarily due to an imbalance between anterior and posterior chain strength, as it feels like I am trying to get the load onto my quads to get out of the hole, causing my butt to shoot back. Mainz mentioned something about focusing more on tightening the abs, which I am also working on. (EDIT: see comment below)
3) Low bar is till a lot stronger for me. Today it sort of felt like coming home even though I have not low bar squatted for over a year, except for my 160 kg PR in the spring.
However, I did reach a goal today, and will now shift my focus towards front squat and press strength and more weightlifting technique. Time to get those numbers up as well.
EDIT: I just realized that some pretty darn good weightlifters actually do the same "butt-back" movement as me, so maybe I shouldn't get TOO caught up in trying to change it. For example, check out USA weightlifter Kendrick Farris in this video of a heavy 5-rep squat: http://www.youtube.com/watch?v=o5Cz2EI2N2Q .
tirsdag den 26. november 2013
Tue 26 Nov 2013
Skills
3 rounds for time:
- then -
Superset of:
2 x ME strict HSPU
2 x 8 strict pull ups + ME butterfly
Result:
8 HSPU
25 butterflies
7 HSPU
20 butterflies
Barbell complex
Find max for
1 military press + 3 push press + 5 split jerk
Result: 70 kg. Limiting factor was press. Didn't go for 75, but I might have been able to press it. Not without re-injuring my shoulder though.
Team WOD w Polle
Athlete A completes all his reps before B goes. Athlete B has a static hold during athletes A's reps. When athlete A is done with all reps of a given movement, athlete B starts his reps of the same movement.
100 DUs / static: nothing.
20 TTB / static: pull up hold.
20 HSPU / static: handstand hold.
20 box jumps @ 24" / static: plank hold.
20 KB swings @ 32 kg / static: KB hold over chest height.
20 KB snatch @ 24 kg / static: KB hold over ground anyhow.
200 DUs / static: nothing.
Buy out: 75 burpee box jumps (in total for both athletes).
Time: don't know, but the burpee box jumps were tough on my cardio.
30 double unders
10 ring dips
Time: around 2 minutes.- then -
Superset of:
2 x ME strict HSPU
2 x 8 strict pull ups + ME butterfly
Result:
8 HSPU
25 butterflies
7 HSPU
20 butterflies
Barbell complex
Find max for
1 military press + 3 push press + 5 split jerk
Result: 70 kg. Limiting factor was press. Didn't go for 75, but I might have been able to press it. Not without re-injuring my shoulder though.
Team WOD w Polle
Athlete A completes all his reps before B goes. Athlete B has a static hold during athletes A's reps. When athlete A is done with all reps of a given movement, athlete B starts his reps of the same movement.
100 DUs / static: nothing.
20 TTB / static: pull up hold.
20 HSPU / static: handstand hold.
20 box jumps @ 24" / static: plank hold.
20 KB swings @ 32 kg / static: KB hold over chest height.
20 KB snatch @ 24 kg / static: KB hold over ground anyhow.
200 DUs / static: nothing.
Buy out: 75 burpee box jumps (in total for both athletes).
Time: don't know, but the burpee box jumps were tough on my cardio.
mandag den 25. november 2013
Mon 25 Nov 2013
Rest day.
A slight soreness on the left side of my right knee cap and tired legs are all I feel from the heavy squatting I did the last two days. Smolov Jr is over and it seems like it is without any injuries over overtraining. Looking forward to testing my max on Wednesday.
A slight soreness on the left side of my right knee cap and tired legs are all I feel from the heavy squatting I did the last two days. Smolov Jr is over and it seems like it is without any injuries over overtraining. Looking forward to testing my max on Wednesday.
søndag den 24. november 2013
Sun 24 Nov 2013
Back squat (Smolov Jr. w3d4)
Warm up: 10 x 20, 5 x 60 - 80 - 100, 3 x 120 kg.
Work sets: 10s x 3r x 140 kg.
Quite tough, but I got through it without too much trouble.
Warm up: 10 x 20, 5 x 60 - 80 - 100, 3 x 120 kg.
Work sets: 10s x 3r x 140 kg.
Quite tough, but I got through it without too much trouble.
3 x 140 kg, 2nd set.
3 x 140 kg, 5th set.
3 x 140 kg, 7th set.
3 x 140 kg, 10th set.
lørdag den 23. november 2013
Sat 23 Nov 2013
Back squat (Smolov Jr. w3d3)
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100, 2 x 120 kg.
Work sets: 8s x 4r x 130 kg.
Superset
Bench press: 4s x 10r x 80 kg.
DB weighted sit up: 4s x 12r x 24 kg.
Handstand walk
10 m (PR) - 8m - 2m - 8m - 1m - 1m - 7m.
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100, 2 x 120 kg.
Work sets: 8s x 4r x 130 kg.
4 x 130 kg, 1st set of 8.
4 x 130 kg, 5th set of 8.
4 x 130 kg, 6th set of 8.
4 x 130 kg, 8th set of 8.
Superset
Bench press: 4s x 10r x 80 kg.
DB weighted sit up: 4s x 12r x 24 kg.
Handstand walk
10 m (PR) - 8m - 2m - 8m - 1m - 1m - 7m.
fredag den 22. november 2013
torsdag den 21. november 2013
Thu 21 Nov 2013
Back squat (Smolov Jr. w3d2)
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100 kg.
Work sets: 7s x 5r x 122.5 kg.
Quite tough.
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100 kg.
Work sets: 7s x 5r x 122.5 kg.
Quite tough.
5 x 122.5 kg, 1st set
5 x 122.5 kg, 4th set
5 x 122.5 kg, 7th set
Superset
CB bicep curls: 4 x 10 x 30 kg.
CB tricep extensions: 4 x 10 x 40 kg.
WOD w Smuksen
CB bicep curls: 4 x 10 x 30 kg.
CB tricep extensions: 4 x 10 x 40 kg.
WOD w Smuksen
For total reps, 7 rounds of:
1 min AirDyne (kcal)
1 min DUs
1 min thrusters @ 30 kg
Score: 570.
Wed 20 Nov 2013
One more rest day.
Still feeling beat up from Monday so I decided to postpone Smolov Jr. week 3 day 2, even though it will shift everything out one day.
Still feeling beat up from Monday so I decided to postpone Smolov Jr. week 3 day 2, even though it will shift everything out one day.
mandag den 18. november 2013
Mon 18 Nov 2013
Back squat (Smolov Jr w3d1)
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r x 115 kg.
Fairly easy.
Superset
Deadlift: 5s x 3r x 150 kg.
KB Arnold press: 5s x 12r x 16 kg.
Barbell rows
5s x 8r x 70 kg.
WOD
For time:
400m run
50 russian swings @ 24 kg
400m run
50 pull up
400m run
50 wall balls
400m run
50 push press @ 40 kg
400m run
100 DU
Time: 23:25.
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r x 115 kg.
Fairly easy.
6 x 115 kg, 3rd set of 6.
6 x 115 kg, 6h set of 6.
Superset
Deadlift: 5s x 3r x 150 kg.
KB Arnold press: 5s x 12r x 16 kg.
Barbell rows
5s x 8r x 70 kg.
WOD
For time:
400m run
50 russian swings @ 24 kg
400m run
50 pull up
400m run
50 wall balls
400m run
50 push press @ 40 kg
400m run
100 DU
Time: 23:25.
lørdag den 16. november 2013
Sat 16 Nov 2013
Back squat (Smolov Jr w2d4)
Warm up: 10 x 50, 5 x 60 - 80 - 100, 1 x 120 kg.
Work sets: 9s x 3r x 132.5, 1s x 5r x 132.5 kg.
Fairly easy.
WOD
For total time:
First, 4 rounds of:
2 push press @ 80 kg
4 HPC @ 80 kg
6 SHPU
- then -
75 burpees
Time 10:20. First 6 rounds unbroken. Did the burpees as 10-10-10-10-10-25 with 5-7 sec breaks.
Warm up: 10 x 50, 5 x 60 - 80 - 100, 1 x 120 kg.
Work sets: 9s x 3r x 132.5, 1s x 5r x 132.5 kg.
Fairly easy.
3 x 132.5 kg, 2nd set of 10.
3 x 132.5 kg, 6th set of 10.
5 x 132.5 kg, 10th set.
WOD
For total time:
First, 4 rounds of:
2 push press @ 80 kg
4 HPC @ 80 kg
6 SHPU
- then -
75 burpees
Time 10:20. First 6 rounds unbroken. Did the burpees as 10-10-10-10-10-25 with 5-7 sec breaks.
Fri 15 Nov 2013
Back squat (Smolov Jr w2d3)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 125 kg.
Fairly easy.
4 x 125 kg, 7th set of 8.
Superset
Strict pull up: 5s x 10r x BW.
Bench press: 5s x 10r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 125 kg.
Fairly easy.
4 x 125 kg, 2nd set of 8.
Superset
Strict pull up: 5s x 10r x BW.
Bench press: 5s x 10r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.
torsdag den 14. november 2013
Thu 14 Nov 2013
Rest day.
Interesting article about how the US could be said to be made up of 11 distinct nations with different attitudes towards central political subjects, and different cultural values all together: http://www.tufts.edu/alumni/magazine/fall2013/features/up-in-arms.html
Going to get the book.
Train your mind, too ;-)
Interesting article about how the US could be said to be made up of 11 distinct nations with different attitudes towards central political subjects, and different cultural values all together: http://www.tufts.edu/alumni/magazine/fall2013/features/up-in-arms.html
Going to get the book.
Train your mind, too ;-)
onsdag den 13. november 2013
Wed 13 Nov 2013
Back squat (Smolov w2d2)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 117.5 kg.
Easy.
KB Arnold press
12 x 8 - 12 - 12 - 12 - 12 - 16 - 16 kg.
Did this because Brandtjizzness said it would be good for my shoulders. Felt like good exercise that I wil definitaly be doing on a regular basis.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 117.5 kg.
Easy.
5 x 117.5 kg, 1st set
5 x 117.5 kg, 2nd set
5 x 117.5 kg, 3rd set
KB Arnold press
12 x 8 - 12 - 12 - 12 - 12 - 16 - 16 kg.
Did this because Brandtjizzness said it would be good for my shoulders. Felt like good exercise that I wil definitaly be doing on a regular basis.
tirsdag den 12. november 2013
Tue 12 Nov 2013
Split jerk
2 x 20 - 40 - 60 - 80 - 90, 1 x 100 - 110 - 120 - 125 kg (F).
120 kg was easy as cake, and 125 would have gone up just as easy I am certain, but I had to rush it to make the 18:00 start of team training. I will go again soon and set a new PR. 130 should be within reach.
WOD
With a 12 minute time cap:
A) 4 rounds of:
7 STOH @ 60 kg
12 TTB
Time: 3:33. Didn't go hard, so I should be able to shave 20 secs off it if I went again.
B) 3RM hang snatch
Did 60 which went ok considering I never snatch. Did 2 reps at 70 and missed the third because I am just not very good at snatches.
2 x 20 - 40 - 60 - 80 - 90, 1 x 100 - 110 - 120 - 125 kg (F).
120 kg was easy as cake, and 125 would have gone up just as easy I am certain, but I had to rush it to make the 18:00 start of team training. I will go again soon and set a new PR. 130 should be within reach.
WOD
With a 12 minute time cap:
A) 4 rounds of:
7 STOH @ 60 kg
12 TTB
Time: 3:33. Didn't go hard, so I should be able to shave 20 secs off it if I went again.
B) 3RM hang snatch
Did 60 which went ok considering I never snatch. Did 2 reps at 70 and missed the third because I am just not very good at snatches.
mandag den 11. november 2013
Mon 11 Oct 2013
Back squat (Smolow w2d1)
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r @ 110 kg.
Easy. A bit sore on the inside of my right knee during the day, but I didn't feel anything while squatting. Now, 3 hrs later I feel a bit of pain in the groin of my left leg.
WOD w Numsepikken and Bo Staff
For time, 5 rounds of:
5 power snatch @ 40 kg
10 push press @ 40 kg
5 burpees
Time: 5:25.
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r @ 110 kg.
Easy. A bit sore on the inside of my right knee during the day, but I didn't feel anything while squatting. Now, 3 hrs later I feel a bit of pain in the groin of my left leg.
WOD w Numsepikken and Bo Staff
For time, 5 rounds of:
5 power snatch @ 40 kg
10 push press @ 40 kg
5 burpees
Time: 5:25.
søndag den 10. november 2013
lørdag den 9. november 2013
Sat 9 Nov 2013
Back squat (Smolov w1d4)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 10s x 3r x 127.5 kg.
Fairly easy.
WOD w. Smuksen
20 min AMRAP of
10 kcal AirDyne
5 HSPU
10 tire flips
5 burpees
Score: 10 rds + 10 kcal + 5 HSPU + 4 tire flips.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 10s x 3r x 127.5 kg.
Fairly easy.
WOD w. Smuksen
20 min AMRAP of
10 kcal AirDyne
5 HSPU
10 tire flips
5 burpees
Score: 10 rds + 10 kcal + 5 HSPU + 4 tire flips.
Fri 8 Nov 2013
Back squat (Smolov w1d3)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 120 kg.
Easy.
Superset
Bench press: 5s x 8r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 120 kg.
Easy.
Back squat 4x120 kg (4th set of 8)
Back squat 4x120 kg (7th set of 8)
Superset
Bench press: 5s x 8r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.
torsdag den 7. november 2013
onsdag den 6. november 2013
Wed 6 Nov 2013
Back squat (Smolov Jr. w1d2)
Warm up: 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 112.5 kg.
Superset
5 sets of
10 DB back flies @ 6 kg
10 triceps extensions @ 40 kg
WOD w Smuksen
7 rounds of:
7 thrusters @ 40 kg
7 pull ups
7 HSPU
Time: 12:35.
Warm up: 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 112.5 kg.
5 x 112.5 kg back squat (3rd set)
Superset
5 sets of
10 DB back flies @ 6 kg
10 triceps extensions @ 40 kg
WOD w Smuksen
7 rounds of:
7 thrusters @ 40 kg
7 pull ups
7 HSPU
Time: 12:35.
mandag den 4. november 2013
Mon 4 Nov 2013
Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100, 3 x 110 kg.
Work sets: 3 x 125 - 132.5 - 140 kg.
WOD w. Numsepikken
You-go-I-go, 5 rounds each of:
5 power cleans @ 90 kg
20 m prowler @ +40 kg
15 DB push press @ 2x12 kg
20 m prowler
10 pull ups
Didn't time it, but it was really just tough on the quads and calves (which was enough).
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100, 3 x 110 kg.
Work sets: 3 x 125 - 132.5 - 140 kg.
WOD w. Numsepikken
You-go-I-go, 5 rounds each of:
5 power cleans @ 90 kg
20 m prowler @ +40 kg
15 DB push press @ 2x12 kg
20 m prowler
10 pull ups
Didn't time it, but it was really just tough on the quads and calves (which was enough).
lørdag den 2. november 2013
Sat 2 Nov 2013
Back in the Garage
Power clean + push jerk
EMOTM 10 mins: 1 + 1
2 mins x 100 kg
2 mins x 102.5 kg
6 mins x 105 kg
Weighted dips
Warm up: 5 x BW - BW - 10 - 20 kg.
Work sets: 5 x 30 - 37.5 - 43.75 kg.
Deadlift
Warm up: 5 x 60 - 100 - 120 kg.
Work sets: 5 x 147.5 - 157.5 - 167.5 kg.
30 mins AirDyne for kcal
EMOTM:
1, 4, 7...: 4 DB power snatch @ 36 kg (2 for each hand)
2, 5, 8...: 5 push press @ 50 kg
3, 6, 9...: 5 TTB
Result: 440 kcal.
Power clean + push jerk
EMOTM 10 mins: 1 + 1
2 mins x 100 kg
2 mins x 102.5 kg
6 mins x 105 kg
Weighted dips
Warm up: 5 x BW - BW - 10 - 20 kg.
Work sets: 5 x 30 - 37.5 - 43.75 kg.
Deadlift
Warm up: 5 x 60 - 100 - 120 kg.
Work sets: 5 x 147.5 - 157.5 - 167.5 kg.
Deadlift 5 x 167.5 kg
30 mins AirDyne for kcal
EMOTM:
1, 4, 7...: 4 DB power snatch @ 36 kg (2 for each hand)
2, 5, 8...: 5 push press @ 50 kg
3, 6, 9...: 5 TTB
Result: 440 kcal.
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