4 Mar 2013

Bench press (narrow grip)
Warm up: 20x20, 10x40, 10x60, 5x80, 5x90, 3x100.
Work sets: 4s x 1r x 110, 1s x 2r x 110.
Bonus: 17r x 70 kg.

Chin up
Warm up: 10xBW, 5x10, 5x15, 5x20, 5x25, 3x30.
Work sets: 1r x 35 kg, 1r x 40 kg, 1r x 45 kg, 1r x 50 kg.
Bonus: 7r x 20 kg.

Weighted dips 1RM
Warm up: 10xBW, 10x10, 10x20.
Work sets: 1r x 30 kg, 1r x 40 kg, 1r x 50 kg, 1r x 60 kg, 1r x 61.25 kg.

Overhead squat - went for heavy 3
Warm up: 10x20, 3x40, 3x60, 3x70.
Work sets: 3r x 80 kg, 3r x 90 kg.
Shoulder felt quite uncomfortable on third rep at 90 kg, so I stopped. It did not feel weak, I could definitely do 100 too, but it just felt very uncomfortable to be in the exact position where I dislocated it in Malmö.

Handstand walk practice
Gümmi gave me some good advice and I started to focus more on squeezing my butt. The result was good, I felt more in control, but I did not get more than 4m.

3 Mar 2013

Back squat
Warm up: 10x50, 10x70, 5x90, 5x110.
Work sets: 2s x 3r x 130 kg, 1s x 5r x 130 kg.
Bonus: 10r x 100 kg.

Military press
Warm up: 10x20, 10x30, 10x40, 5x55, 5x62.
Work sets: 2s x 1r x 70 kg, 1s x 4r x 70 kg.
Bonus: 14r x 50 kg.

Rows
Warm up: 10x20, 15x30, 10x40, 10x60, 5x75, 3x85.
Work sets: 2s x 1r x 95 kg, 1s x 3r x 95 kg.
Bonus: 20r x 60 kg.

WOD
EMOTM 20 minutes:
2 muscle up (false grip)
10-11-12-...-30 DUs (adding 1 DU every round)

Did everything without problems. Still unable to fully lock out in the bottom with the false grip, but just being able to do 40 muscle ups is quite cool for me.

2 Mar 2013

Front squat
Warm up: 10x20, 10x40, 10x60, 5x80, 3x100.
Work sets: 2s x 3r x 108 kg, 1s x 2r x 108 kg. Lost the upper back and failed the third rep. Will stay at this wieght for next cycle and start focusing on trining upper back specifically.
Bonus: 3r x 100 kg, 12 r x 65 kg.

WOD
5 rounds for time:
10 pull up
10 push up
10 ring rows
10 push press
25 DUs

Time: 12:50.

1 Mar 2013

First day of spring!

Rest day.

28 Feb 2013

Bench press
Warm up: 20x20, 10x40, 10x60, 5x80.
Work sets: 3r x 102.5 kg, 3r x 105 kg, 5r x 105 kg.
Bonus: 14r x 70 kg.

Seemed ok, not too heavy. Did not have spotter so couldn't go all out on last set.

Pendlay rows
Warm up: 20x20, 20x40, 10x60, 5x80.
Work sets: 2s x 3r x 90 kg, 1s x 5r x 90 kg.
Bonus: 17r x 60 kg.

Work sets were quite heavy.

Ring dips, 3 x ME
Work sets: 12r, 14r, 12r.

Calf raises in Smith rack
Warm up: 20x10, 20x50, 20x90, 15x130.
Work sets: 3s x 15r x 160 kg.

Supersets of biceps curls and skull crushers
10+10 x 30 kg, 10+10 x 40 kg, 10+8 @ 45 kg.

27 Feb 2013

Military press
Warm up: 20x20, 10x40, 10x40, 5x50.
Work sets: 2s x 3r x 65 kg, 1s x 6r x 65 kg.
Bonus: 12r x 50 kg.

Felt pretty easy.

Deadlift
Warm up: 10x50, 5x100, 5x120, 5x40, 5x160.
Work sets: 3s x 3r x 175 kg.

Surprisingly easy. Tough on the grip though.

Pull up
Warm up: 10xBW, 5x10, 5x20.
Work sets: 2s x 3r x 32 kg, 1s x 5r x 32 kg.
Bonus: 8r x 20 kg.

Again, surprisingly easy.

WOD
500 m row
5 rds of (5 HSPU, 5 TTB, 5 pull up)
500 m row
5 rds of (5 HSPU, 5 TTB, 5 pull up)
500 m row

Time: 13:20 ?

WOD was good, rowing was around 1:30 in forst round, 1:40 in second and third. HSPU was the toughest, no surprise there.

26 Feb 2013

Rest day.