Rest day.
Stayed at home with fever and a sore throat.
fredag den 6. december 2013
torsdag den 5. december 2013
tirsdag den 3. december 2013
Tue 3 Dec 2013
OH squat
Warm up: 8 x 20 - 40 kg.
Work sets: 2s x 8r x 65, 9r x 65 kg.
Deadlift
Warm up: 5 x 65, 2 x 70 - 120 - 140 - 160.
Max test: 1 x 170 - 180 - 190 - 202.5 kg (PR).
Work sets: 2s x8r x 130, 10r x 130 kg.
OH press test
10 x 20, 5 x 40, 2 x 2 x 60, 1 x 70 kg.
Stopped here, although a bit more would have been possible.
Skill tests
Strict pull ups: 15 (minimum requirement: 12).
Butterfly pull ups: 30 (minimum 30).
Ring dips: 15 (minimum 15).
Muscle ups: 5 (minimum 7).
Warm up: 8 x 20 - 40 kg.
Work sets: 2s x 8r x 65, 9r x 65 kg.
8 x 65 kg.
final set, 9 x 65 kg.
Deadlift
Warm up: 5 x 65, 2 x 70 - 120 - 140 - 160.
Max test: 1 x 170 - 180 - 190 - 202.5 kg (PR).
Work sets: 2s x8r x 130, 10r x 130 kg.
190 kg.
202.5 kg (12.5 kg PR).
OH press test
10 x 20, 5 x 40, 2 x 2 x 60, 1 x 70 kg.
Stopped here, although a bit more would have been possible.
Skill tests
Strict pull ups: 15 (minimum requirement: 12).
Butterfly pull ups: 30 (minimum 30).
Ring dips: 15 (minimum 15).
Muscle ups: 5 (minimum 7).
mandag den 2. december 2013
Mon 2 Dec 2013
1st day on my new strength program
Program is for the following lifts: back squat, front squat, overhead squat, deadlift, bench press, military press, barbell rows.
A cycle has 5 waves (1 wave = 1 week) including one deload wave. For each cycle I will add 5 kg to each lift.
- Wave 1 is 3 x 8 @ 60% of 1RM for each lift
- Wave 2 is 3 x 5 @ 80%
- Wave 3 is 5 x 3 @ 85%
- Wave 4 is 5 x 1 @ 90%
- Wave 5 is 3 x 5 @ 60% (deload)
The last set of each exercise is a max effort set.
Still feeling sore from Saturday I went with only doing the strength work and no gymnastics or WL.
Military press
Warm up: 8 x 20 - 30 - 40 kg.
Work sets: 2s x 8r x 50 kg.
Experimenting with a wider grip that is closer to my jerk grip width, to accommodate strength in this position.
Back squat
Warm up: 8 x 50 - 70 - 90 kg.
Work sets: 2s x 8r x 105 kg.
Finished off doing some shoulder stability work such as Bradford Press and a very excellent exercise that I invented myself. Basically it is sitting on an AirDyne, pedalling, while doing overhead presses with two 5 kg plates.
Program is for the following lifts: back squat, front squat, overhead squat, deadlift, bench press, military press, barbell rows.
A cycle has 5 waves (1 wave = 1 week) including one deload wave. For each cycle I will add 5 kg to each lift.
- Wave 1 is 3 x 8 @ 60% of 1RM for each lift
- Wave 2 is 3 x 5 @ 80%
- Wave 3 is 5 x 3 @ 85%
- Wave 4 is 5 x 1 @ 90%
- Wave 5 is 3 x 5 @ 60% (deload)
The last set of each exercise is a max effort set.
Still feeling sore from Saturday I went with only doing the strength work and no gymnastics or WL.
Military press
Warm up: 8 x 20 - 30 - 40 kg.
Work sets: 2s x 8r x 50 kg.
Experimenting with a wider grip that is closer to my jerk grip width, to accommodate strength in this position.
Back squat
Warm up: 8 x 50 - 70 - 90 kg.
Work sets: 2s x 8r x 105 kg.
Finished off doing some shoulder stability work such as Bradford Press and a very excellent exercise that I invented myself. Basically it is sitting on an AirDyne, pedalling, while doing overhead presses with two 5 kg plates.
søndag den 1. december 2013
Sat 30 Nov 2013 - Køge Christmas Challenge
Køge Christmas Challenge at LIFTRS GYM
Teamed up with Dalya darwish for what must have been the best looking team at the competition.
WOD 1
12 minute AMRAP of:
20 air squat
10 clean anyhow (HPC) 60/40 kg
20 HR push up
10 clean
30 DU
10 clean
Athletes may divide reps as they want.
Score: 557 reps (8th place).
WOD 2
9 minutes to complete 4 rounds of:
15 pull ups
15 down ups
15 KB swings 32/24 kg
Score: 5:52 (8th place).
- then -
WOD 3
3 minutes to accumulate max kg of thrusters at a weight chosen by the athletes themselves. One athlete working at a time.
I went with 40 kg and did 45 reps for a total of 1800 kg. Dalya went with 30 kg and did 23 reps for a total of 690 kg.
Score: 2490 kg (10th place).
WOD 4
4 min AMRAP of:
Buy in: 2 x 20m prowler push (loaded with 110 kg + partner)
STOH @ 80/50 kg
Score: 19 reps (14th place).
WOD 5: Final
For time:
3 rope climbs
30 front squats 60/40 kg
3 rope climbs
40 KB clean and jerk 32/24 kg
3 rope climbs
50 TTB
3 rope climbs
40 KB snatch 32/24 kg
3 rope climbs
30 front rack BB lunges 60/40 kg
3 rope climbs
Score: 35 KB snatch (8th place).
Final placement: 8th place out of 33 teams.
Conclusions
All in all a great day. Good to be back in competition and feeling where I am at concerning the different aspects of CF. I have another competition at January 11 in which I plan on going for a spot on the podium. So, before then there are a couple of things I need to focus on. Below I have listed my conclusions from Xmas Challenge.
1) My legs are strong enough now. My legs and lower back are where they need to be and I will shift focus from strength to WL and gymnastics.
2) My shoulders are OK but not entirely good yet. More stability work and strength work needs to be done, and I expect that to work well with the gymnastics focus.
3) Front squat position and thruster position still needs work.
4) I can drop some fat to get a bit lighter but my cardio is still good and there is no critical need for this.
All in all, as I said, a GREAT day. And thanks to Dalya for being a great team mate, and to the rest of the Butchers crew for being good people who just like to have fun.
A whole bunch of team mates from Butchers hanging out and having fun.
Teamed up with Dalya darwish for what must have been the best looking team at the competition.
WOD 1
12 minute AMRAP of:
20 air squat
10 clean anyhow (HPC) 60/40 kg
20 HR push up
10 clean
30 DU
10 clean
Athletes may divide reps as they want.
Score: 557 reps (8th place).
WOD 2
9 minutes to complete 4 rounds of:
15 pull ups
15 down ups
15 KB swings 32/24 kg
Score: 5:52 (8th place).
- then -
WOD 3
3 minutes to accumulate max kg of thrusters at a weight chosen by the athletes themselves. One athlete working at a time.
I went with 40 kg and did 45 reps for a total of 1800 kg. Dalya went with 30 kg and did 23 reps for a total of 690 kg.
Score: 2490 kg (10th place).
WOD 4
4 min AMRAP of:
Buy in: 2 x 20m prowler push (loaded with 110 kg + partner)
STOH @ 80/50 kg
Score: 19 reps (14th place).
WOD 5: Final
For time:
3 rope climbs
30 front squats 60/40 kg
3 rope climbs
40 KB clean and jerk 32/24 kg
3 rope climbs
50 TTB
3 rope climbs
40 KB snatch 32/24 kg
3 rope climbs
30 front rack BB lunges 60/40 kg
3 rope climbs
Score: 35 KB snatch (8th place).
Final placement: 8th place out of 33 teams.
Conclusions
All in all a great day. Good to be back in competition and feeling where I am at concerning the different aspects of CF. I have another competition at January 11 in which I plan on going for a spot on the podium. So, before then there are a couple of things I need to focus on. Below I have listed my conclusions from Xmas Challenge.
1) My legs are strong enough now. My legs and lower back are where they need to be and I will shift focus from strength to WL and gymnastics.
2) My shoulders are OK but not entirely good yet. More stability work and strength work needs to be done, and I expect that to work well with the gymnastics focus.
3) Front squat position and thruster position still needs work.
4) I can drop some fat to get a bit lighter but my cardio is still good and there is no critical need for this.
All in all, as I said, a GREAT day. And thanks to Dalya for being a great team mate, and to the rest of the Butchers crew for being good people who just like to have fun.
torsdag den 28. november 2013
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