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.