Buddy training w Kasper
Did Kasper's program. Squatting sucked. Felt very heavy. I did 6 x 140 kg before we went on vacation and today I struggled with 5 x 120 kg. Too much walking around and sightseeing. Becnh press was fine, deadifts were kept light on purpose.
Back squat
Warm up: 10 x 20, 5 x 60 - 80 - 100.
Work sets: 5 x 120 - 113 - 113 - 113 - 113 kg.
Bench press
Warm up: 10 x 20, 5 x 40 - 60 - 80.
Work sets: 5 x 95 - 95 - 100 - 105 - 110 kg.
Deadlift
Warm up: 5 x 70 - 90 - 110 - 130.
Work sets: 5 x 150 kg.
WOD
10 min EMOTM
3 MU
1 4m rope climb
Skipped the rope climbs for the last 3 minutes.
onsdag den 7. august 2013
26 July - 6 Aug: Vacation
Spent 12 days in Portugal getting heavier and weaker
(And had a good time doing it)
Did a couple of BW + sprint sessions outdoors and had two 'real' training sessions at a proper box (http://www.crossfitaveiro.com) with some great people.
Training #1
Park WOD
5 rounds for time of
20 push up
20 atomic sit up
20 alternating pistols
10 strict pull up
100 m run up hill, then 100 m run downhill
Training #2
Park WOD
3 rounds for time
3 x 30 m hill sprint incl. going back down
10 semi strict pull ups on fat bar (semi because my grip would slip if I kipped properly)
20 push up
20 sit up
10 wall burpees (1m wall)
10 box jumps (50 cm box)
Training #3
Military press
Warm up + 5 x 65 kg, 3 x 70 kg, 1 x 75 kg.
HB back squat
Warm up + 5 x 120, 3 x 130 kg, 1 x 140 kg.
WOD
Something I don't remember
5 rounds for time
2 deadlift
2 power clean
2 STOH
and then some BW stuff, different exercises
Training #4
Pendlay rows
Warm up + 5 x 80 + 90 + 80 + 80 + 80 kg.
WOD #1
4 rounds for time of
5 power clean @ 80
10 toes-to-bar
15 wall balls @ 10 kg
Time: 6:10. Beat Juvenal, the owner of Crossfit Aveiro, by 45 secs :-) Tough guy!
WOD #2
3 rounds for reps of
1 minute push up
1 minute pull ups
1 minute ring rows
1 minute russian twists (16 kg KB)
1 minute burpees
1 minute break
Result: 120, 94, 115.
(And had a good time doing it)
Did a couple of BW + sprint sessions outdoors and had two 'real' training sessions at a proper box (http://www.crossfitaveiro.com) with some great people.
Training #1
Park WOD
5 rounds for time of
20 push up
20 atomic sit up
20 alternating pistols
10 strict pull up
100 m run up hill, then 100 m run downhill
Training #2
Park WOD
3 rounds for time
3 x 30 m hill sprint incl. going back down
10 semi strict pull ups on fat bar (semi because my grip would slip if I kipped properly)
20 push up
20 sit up
10 wall burpees (1m wall)
10 box jumps (50 cm box)
Training #3
Military press
Warm up + 5 x 65 kg, 3 x 70 kg, 1 x 75 kg.
HB back squat
Warm up + 5 x 120, 3 x 130 kg, 1 x 140 kg.
WOD
Something I don't remember
5 rounds for time
2 deadlift
2 power clean
2 STOH
and then some BW stuff, different exercises
Training #4
Pendlay rows
Warm up + 5 x 80 + 90 + 80 + 80 + 80 kg.
WOD #1
4 rounds for time of
5 power clean @ 80
10 toes-to-bar
15 wall balls @ 10 kg
Time: 6:10. Beat Juvenal, the owner of Crossfit Aveiro, by 45 secs :-) Tough guy!
WOD #2
3 rounds for reps of
1 minute push up
1 minute pull ups
1 minute ring rows
1 minute russian twists (16 kg KB)
1 minute burpees
1 minute break
Result: 120, 94, 115.
torsdag den 25. juli 2013
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.
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.
onsdag den 24. juli 2013
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.
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.
tirsdag den 23. juli 2013
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.
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.
mandag den 22. juli 2013
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.
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.
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