søndag den 14. oktober 2012
lørdag den 13. oktober 2012
13 October 2013
5 hours in the Garage.
Back squat high bar 5x5
20, 40, 60, 80, 100, 120, 120, 120, 120x4, 120x3.
Felt reasonably OK although quite heavy. 120 kg was my 5RM with low bar before today, so actually this was kind of a PR. Dropped it in the last two sets due to losing the tension in my lower back. This is the heaviest I have ever gone with high bar. Cool beans.
OH press 5x5
20, 30, 40, 50, 60, 60, 60, 60, 60x6.
After seing this video: http://www.youtube.com/watch?v=sqKhLR1zRaU I changed my position which felt a lot better for my shoulder. I have not pressed 60 for long but today it felt quite ok. NICE! I guess now I can start adding to my press again.
Good mornings heavy 8 + back off
20, 40, 65, 70, 75, 70, 70.
5 rounds you-go-I-go w Kasper
2x20m prowler
10 toes to bar
15 push up
Time: 1:04, 1:06, 1:11, 1:13, 1:23.
Did everything unbroken except for last set up push ups which were 10-5.
Narrow grip bench press 5s
20, 60, 80, 90, 100, 100, 100x4, 80, 80, 80.
Had hoped to do 105 for my 5s today but I was simply not able, probably due to fatigue from two quite extensive days of training.
Death by prowler - 2x6 m (high bars one way, low bars back)
50, 100, 140, 160, 180, 200 (low bars out, high bars back on 200).
This was fucking cool! at 180 I had to start doing two legged frog pushes on the low bar because my feet lost traction. At 200 it seemed to take forever on the low bar doing 20-30cm increments using both legs to push. It was fucking heavy. But I made it out. Back was a breeze compared to the low bars.
Back squat high bar 5x5
20, 40, 60, 80, 100, 120, 120, 120, 120x4, 120x3.
Felt reasonably OK although quite heavy. 120 kg was my 5RM with low bar before today, so actually this was kind of a PR. Dropped it in the last two sets due to losing the tension in my lower back. This is the heaviest I have ever gone with high bar. Cool beans.
OH press 5x5
20, 30, 40, 50, 60, 60, 60, 60, 60x6.
After seing this video: http://www.youtube.com/watch?v=sqKhLR1zRaU I changed my position which felt a lot better for my shoulder. I have not pressed 60 for long but today it felt quite ok. NICE! I guess now I can start adding to my press again.
Good mornings heavy 8 + back off
20, 40, 65, 70, 75, 70, 70.
5 rounds you-go-I-go w Kasper
2x20m prowler
10 toes to bar
15 push up
Time: 1:04, 1:06, 1:11, 1:13, 1:23.
Did everything unbroken except for last set up push ups which were 10-5.
Narrow grip bench press 5s
20, 60, 80, 90, 100, 100, 100x4, 80, 80, 80.
Had hoped to do 105 for my 5s today but I was simply not able, probably due to fatigue from two quite extensive days of training.
Death by prowler - 2x6 m (high bars one way, low bars back)
50, 100, 140, 160, 180, 200 (low bars out, high bars back on 200).
This was fucking cool! at 180 I had to start doing two legged frog pushes on the low bar because my feet lost traction. At 200 it seemed to take forever on the low bar doing 20-30cm increments using both legs to push. It was fucking heavy. But I made it out. Back was a breeze compared to the low bars.
12 October 2012
Power clean 5RM + backoff
20, 40, 60, 80, 90, 100, 105, 95, 95.
Happy about this, did 100 for the heavy 5 some time last week although I did not drop a single one this time around.
Heaving snatch balance 5RM + back off
20, 40, 50, 60, 70, 80, 85, 75, 75.
Felt pretty good, I could feel a huge difference from when I was adequately externally rotated in my shoulders as compared to when I wasn't. 90 Should be possible but my shoulder is still chocolate so I didn't want to completely destroy it.
WOD1 - 3 rounds you-go-I-go w Mainz against Anders Lerche and Mikkel Brandt
12 KB snatch @ 32 kg
2x20m prowler
10 strict pull up
Mikkel and Anders won narrowly. Brandt is a fast little fucker. I did everything unbroken except for the final set of pull ups that were 5-3-2 I think.
(45 min break - job interview as coach in Butcher's Garage)
2nd warm up
2k row - 7:01
WOD2 - 7 rounds for time
5 tire flips (biggest tire in the gym)
5 strict pull up
5 tire flips
10 push up
10 sit up
20, 40, 60, 80, 90, 100, 105, 95, 95.
Happy about this, did 100 for the heavy 5 some time last week although I did not drop a single one this time around.
Heaving snatch balance 5RM + back off
20, 40, 50, 60, 70, 80, 85, 75, 75.
Felt pretty good, I could feel a huge difference from when I was adequately externally rotated in my shoulders as compared to when I wasn't. 90 Should be possible but my shoulder is still chocolate so I didn't want to completely destroy it.
WOD1 - 3 rounds you-go-I-go w Mainz against Anders Lerche and Mikkel Brandt
12 KB snatch @ 32 kg
2x20m prowler
10 strict pull up
Mikkel and Anders won narrowly. Brandt is a fast little fucker. I did everything unbroken except for the final set of pull ups that were 5-3-2 I think.
(45 min break - job interview as coach in Butcher's Garage)
2nd warm up
2k row - 7:01
WOD2 - 7 rounds for time
5 tire flips (biggest tire in the gym)
5 strict pull up
5 tire flips
10 push up
10 sit up
onsdag den 10. oktober 2012
10 October 2012
Fitness World Kolding - how I love that place.
Warm up
4 rounds of
15 GHDs
15 sit ups
15 push ups
5 strict pull ups
Snatch grip behind neck shoulder press 5RM + back off
20, 40, 50, 50, 55x3, 45x8, 45x7.
A bit of trouble with my left shoulder prevented me from going all out on this.
Pendlay rows heavy 5 x3
45, 60, 80, 90, 90, 90.
Felt like the right weight. I focused on not using my hip at all which made the weights a bit heavier than usual, but that's how it is!
Jerk behind neck 5RM + back off
60, 80, 90, 100, 90, 90.
Still limited by the drop to the neck rack position. The 100 kg did feel a bit heavy on the arms on the 5th rep, but I would say that 105-110 should be possible when I get more comfortable with dropping the weight back down on my shoulders.
Fornt squat 8RM + back off
20, 40, 60, 80, 90, 80, 80.
Right hip is starting to flare up again. I can feel it getting better when I am able to push my knees out sufficiently, so I gotta focus on this going forward. Funny thing though, it actually felt like my core was the first thing to fatigue. I did not go to failure because I did not want to drop the weights but I really started to feel tired in the core on rep 7-8.
Jerk dip squat 8RM + back off
80, 100, 120, 110, 100.
At first the bar was really crushing my clavicle but when I readjusted my grip that got better.
Bench press heavy 5 x3
20, 60, 80, 100, 100, 100.
Had no spotter so I did not have the courage to go higher. I was also a bit tired from the shoulder pressing and jerking.
GHDs with 20 kg bar on back 3x10
Nice to feel the posterior chain burning :)
3 hours in a globo gym. Not my best gym day, but it was nice to get some lifting done after two days of hard work.
Warm up
4 rounds of
15 GHDs
15 sit ups
15 push ups
5 strict pull ups
Snatch grip behind neck shoulder press 5RM + back off
20, 40, 50, 50, 55x3, 45x8, 45x7.
A bit of trouble with my left shoulder prevented me from going all out on this.
Pendlay rows heavy 5 x3
45, 60, 80, 90, 90, 90.
Felt like the right weight. I focused on not using my hip at all which made the weights a bit heavier than usual, but that's how it is!
Jerk behind neck 5RM + back off
60, 80, 90, 100, 90, 90.
Still limited by the drop to the neck rack position. The 100 kg did feel a bit heavy on the arms on the 5th rep, but I would say that 105-110 should be possible when I get more comfortable with dropping the weight back down on my shoulders.
Fornt squat 8RM + back off
20, 40, 60, 80, 90, 80, 80.
Right hip is starting to flare up again. I can feel it getting better when I am able to push my knees out sufficiently, so I gotta focus on this going forward. Funny thing though, it actually felt like my core was the first thing to fatigue. I did not go to failure because I did not want to drop the weights but I really started to feel tired in the core on rep 7-8.
Jerk dip squat 8RM + back off
80, 100, 120, 110, 100.
At first the bar was really crushing my clavicle but when I readjusted my grip that got better.
Bench press heavy 5 x3
20, 60, 80, 100, 100, 100.
Had no spotter so I did not have the courage to go higher. I was also a bit tired from the shoulder pressing and jerking.
GHDs with 20 kg bar on back 3x10
Nice to feel the posterior chain burning :)
3 hours in a globo gym. Not my best gym day, but it was nice to get some lifting done after two days of hard work.
tirsdag den 9. oktober 2012
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