Back in the Garage.
Front squat heavy 3 + back off sets
3r x 80 kg
3r x 90 kg
3r x 100 kg
3r x 105 kg
3r x 110 kg (PR)
2r x 112,5 kg
3s x 3r x 102,5 kg
5r x 90 kg
Back squat 1RM (low bar)
120 kg, 130 kg, 135 kg, 145 kg (PR), 120 kg, 135 kg (F).
Tride to go back down and then do 120 - 135 - 150 but failed at 135 so I decided to stop there.
BB SuperSet
Bench press 5s x 5r x 90 kg + 1s x 15r x 60 kg
Pendlay rows 5s x 5r x 90 kg + 1s x 15r x 60 kg
3 rounds for time
10 STOH @ 60 kg
15 C2B pull up
20 sit up
50 DUs
Time: 9:50
Was tired from all the BB'ing. STOH did not feel too stable, only first round was unbroken. Had to break up C2B, too. Sit ups and DUs were fine, but the kipping pull ups and sit ups really take away from each other. Nice WOD actually.
mandag den 11. februar 2013
7-10 Feb 2013
Berlin vacation. Did one training session in McFit in Prenzlauerberg.
DB shoulder press (weight is per DB, not total ;-)
10r x 20 kg
5r x 26 kg
5r x 26 kg
9r x 30 kg
8r x 30 kg
10r x 20 kg
Chin ups
4s x 10r @ BW
Some mixed benching and pendlay rows. Didn't know the exact weight, so I just played around a bit.
DB shoulder press (weight is per DB, not total ;-)
10r x 20 kg
5r x 26 kg
5r x 26 kg
9r x 30 kg
8r x 30 kg
10r x 20 kg
Chin ups
4s x 10r @ BW
Some mixed benching and pendlay rows. Didn't know the exact weight, so I just played around a bit.
onsdag den 6. februar 2013
5 Feb 2013
Back squat 5x5 @ 125 kg
Warm up: 20, 40, 60, 80, 100, 110.
Work sets @ 125 kg: 4s x 5r, 1s x 3r.
Back off: 3s x 5r @ 110.
Dropped the bar on the 4th rep on the final set. Maybe I should start doing three sets (5r, 5r, ME) instead of 5x5 on my squat LP. Pretty happy about the session though. It feels like my squat has really improved during my bulk and has not gone down although I dropped 5-7 kgs since my heaviest in the middle of December.
Diane
21-15-9 of
Deadlift @ 100 kg
HSPU
Time: 4:48.
I was not happy with this. I should be able to take at least 1 minute off this. Deadlift really takes the coordination out of the kip in the HSPU. I was unable to keep my head close to the wall and the first round of HSPUs were probably the slowest I have ever done. OK, I had just been squatting very heavy AND I have o cold, so perhaps that also played a part. I am dead set on impoving this score before regionals.
Team WOD w MANIZ
For time, complete the following (while athlete A is working on the reps athlete B must maintain a 'holding position as stated below):
750 m row while other athlete holds 97,5 kg in front rack position.
50 burpees while other athlete holds 60 kg overhead
50 thrusters while other athlete holds dip support position
Time: 10:20.
This was a tough mudder of a WOD. Cleaning the 97,5 kg after rowing 550 m all out took three tries. And once I got it up I couldn't breathe. It was f***ing horrible. And my thrusters were WAY off. It f***ing sucked. But we got a decent time on it so that was good.
Warm up: 20, 40, 60, 80, 100, 110.
Work sets @ 125 kg: 4s x 5r, 1s x 3r.
Back off: 3s x 5r @ 110.
Dropped the bar on the 4th rep on the final set. Maybe I should start doing three sets (5r, 5r, ME) instead of 5x5 on my squat LP. Pretty happy about the session though. It feels like my squat has really improved during my bulk and has not gone down although I dropped 5-7 kgs since my heaviest in the middle of December.
First set of squats.
Fourth set of squats.
Diane
21-15-9 of
Deadlift @ 100 kg
HSPU
Time: 4:48.
I was not happy with this. I should be able to take at least 1 minute off this. Deadlift really takes the coordination out of the kip in the HSPU. I was unable to keep my head close to the wall and the first round of HSPUs were probably the slowest I have ever done. OK, I had just been squatting very heavy AND I have o cold, so perhaps that also played a part. I am dead set on impoving this score before regionals.
Team WOD w MANIZ
For time, complete the following (while athlete A is working on the reps athlete B must maintain a 'holding position as stated below):
750 m row while other athlete holds 97,5 kg in front rack position.
50 burpees while other athlete holds 60 kg overhead
50 thrusters while other athlete holds dip support position
Time: 10:20.
This was a tough mudder of a WOD. Cleaning the 97,5 kg after rowing 550 m all out took three tries. And once I got it up I couldn't breathe. It was f***ing horrible. And my thrusters were WAY off. It f***ing sucked. But we got a decent time on it so that was good.
mandag den 4. februar 2013
3 Feb 2013
Weightlifting w Mikkel Findahl
Snatched without pain in shoulder which was a good thing. Had trouble fixing the small errors and did not go heavy which was f***ing annoying. New OLY PRs are not far away I hope.
Snatched without pain in shoulder which was a good thing. Had trouble fixing the small errors and did not go heavy which was f***ing annoying. New OLY PRs are not far away I hope.
2 Feb 2013
Bench press heavy 5 + 3 back off sets
20, 40, 60, 80, 90, 95, 100 (PR tie), 90, 90, 90.
Core superset
Ring rows 5x10
GHD 5x10
GHD sit up 5x10
20, 40, 60, 80, 90, 95, 100 (PR tie), 90, 90, 90.
Core superset
Ring rows 5x10
GHD 5x10
GHD sit up 5x10
1 Feb 2013
Military press
Warm up: 10r x 20, 5r x 40, 5r x 50, 5r x 60.
Work sets: 10s x 2r x 67,5 kg.
First five sets I ended up standing on my toes. Not excactly push pressing but flexing my calves enough to rise from the floor on the first press. Second press was easier taking advantage of the stretch reflex.
Pendlay rows
Warm up: 10r x 40, 5r x 60, 5r x 80.
Work sets: 5s x 5r @ 85 kg.
WOD
4 rounds for time of:
5 back squat @ 80 kg
10 KB wings @ 32 kg
15 HSPU
10 TTB
5 power cleans @ 80 kg
50 DUs
Time: 15:37.
Warm up: 10r x 20, 5r x 40, 5r x 50, 5r x 60.
Work sets: 10s x 2r x 67,5 kg.
First five sets I ended up standing on my toes. Not excactly push pressing but flexing my calves enough to rise from the floor on the first press. Second press was easier taking advantage of the stretch reflex.
Pendlay rows
Warm up: 10r x 40, 5r x 60, 5r x 80.
Work sets: 5s x 5r @ 85 kg.
WOD
4 rounds for time of:
5 back squat @ 80 kg
10 KB wings @ 32 kg
15 HSPU
10 TTB
5 power cleans @ 80 kg
50 DUs
Time: 15:37.
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