GVT wave part 2
Still feeling my legs from the press/squat day on Thursday.
Pendlay rows
Warm up: 10 x 20 - 40 kg.
Work sets: 10s x 10r @ 66 kg (120 sec breaks).
Bench press
Warm up: 10 x 20 - 40 - 60 kg.
Work sets: 10s x 10r x 75 kg (120 sec breaks).
Was not really up to it, but it had to be done so I can have a full deload week from tomorrow. Drank some coffee and fought through it. I actually did feel a bit stronger than last cycle when I got under the weight, so that was a good thing.
For the next Wendler cycle I am dropping my self-made GVT wave. I will be doing a classic 'Boring But Big'-scheme instead. This will shorten down my cycle time from 5 to 4 weeks, but I am expecting to need more recovery during the 5, 3 and 5/3/1 waves.
søndag den 14. juli 2013
lørdag den 13. juli 2013
fredag den 12. juli 2013
Fri 12 July 2013
Morning: Training in the Church of Pain
OH Squat
Warm up: 10 x 20 - 40 - 50.
Work sets: 10 x 60 - 65 - 70 - 60 - 65 - 70 - 70 - 70 kg.
Went volume-ish on it but didn't have time or mental focus to do 10 sets. I think I ended up doing 8. I think doing high reps on medium weight is pretty good for my position in this movement. But I really felt the difference between being fully focused and only partially focused with 70 kg on the bar. Dropped it twice at 9 reps with 70 because of not getting the setup right.
Evening: Active rest in the Garage
20 min AirDyne @ 200 watts
Actually wanted to go a full hour but my scrotum got anihilated by the ridiculously wide seat, so I had to get off after 20 minutes.
Cardio WOD w Smuksen
15 minute AMRAP of
10 pull up
10 push up
10 atomic sit up
2 x 20 m prowler loaded w 40 kg
Burpee ladder: 2-4-6-8-n adding 2 per round
Result: 6 rounds and pull ups, push ups, atomic sit ups and prowler of round 7.
I was planning on going slow to make it kind of a recovery workout, but obviously the prowler fucked me up. And the burpees got pretty tough towards the end.
OH Squat
Warm up: 10 x 20 - 40 - 50.
Work sets: 10 x 60 - 65 - 70 - 60 - 65 - 70 - 70 - 70 kg.
Went volume-ish on it but didn't have time or mental focus to do 10 sets. I think I ended up doing 8. I think doing high reps on medium weight is pretty good for my position in this movement. But I really felt the difference between being fully focused and only partially focused with 70 kg on the bar. Dropped it twice at 9 reps with 70 because of not getting the setup right.
Evening: Active rest in the Garage
20 min AirDyne @ 200 watts
Actually wanted to go a full hour but my scrotum got anihilated by the ridiculously wide seat, so I had to get off after 20 minutes.
Cardio WOD w Smuksen
15 minute AMRAP of
10 pull up
10 push up
10 atomic sit up
2 x 20 m prowler loaded w 40 kg
Burpee ladder: 2-4-6-8-n adding 2 per round
Result: 6 rounds and pull ups, push ups, atomic sit ups and prowler of round 7.
I was planning on going slow to make it kind of a recovery workout, but obviously the prowler fucked me up. And the burpees got pretty tough towards the end.
Thu 11 July 2013
GVT wave
Military press
Warm up: 10 x 20 - 30 - 40 kg.
Work sets 5s x 10r x 50 kg, 10r x 45 kg, 3s x 10r x 47.5 kg, 8 x 47.5 kg, 9 x 47.5 kg (120 sec breaks).
Got really tough towards the end. 50 kg was just too heavy. I think the 100 ring dips and 50 HSPUs from Tuesday were still affecting my shoulders and triceps.. :-)
Back squat
Warm up: 10 x 40 - 60 - 80 kg.
Work sets: 10 s x 10 r @ 95 kg (120 sec breaks).
N A S T Y. But not as nasty as last month.
Afterwards I hung out with Numsepikken in the café at Staldgade 22 which is really nice. Great smoothies. And you can use MobilePay which is also really nice. And Brian is nice too.
Military press
Warm up: 10 x 20 - 30 - 40 kg.
Work sets 5s x 10r x 50 kg, 10r x 45 kg, 3s x 10r x 47.5 kg, 8 x 47.5 kg, 9 x 47.5 kg (120 sec breaks).
Got really tough towards the end. 50 kg was just too heavy. I think the 100 ring dips and 50 HSPUs from Tuesday were still affecting my shoulders and triceps.. :-)
Back squat
Warm up: 10 x 40 - 60 - 80 kg.
Work sets: 10 s x 10 r @ 95 kg (120 sec breaks).
N A S T Y. But not as nasty as last month.
Afterwards I hung out with Numsepikken in the café at Staldgade 22 which is really nice. Great smoothies. And you can use MobilePay which is also really nice. And Brian is nice too.
torsdag den 11. juli 2013
tirsdag den 9. juli 2013
Tue 9 July 2013
Back on track with Wendler and K-team training
Chin ups
Warm up: 10 x BW, 5 x 10 kg.
Work sets: 5 x 20, 3 x 35, 2 x 47.5 kg.
Easy.
Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 30, 3 x 45, 2 x 60 kg.
Easy.
Deadlift
Warm up: 5 x 20 - 60 - 100 - 120 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.
Easy.
- K-team -
OH squat 1RM
Warm up: 5 x 20 - 40 - 60.
Work sets: 1 x 80 - 90 - 100 - 110 kg (PR by 10 kg).
Very shaky due especially to my right shoulder. Going to do OH squats regularly for the next couple of months both for volume and intensity to get more stability to the shoulder.
Skills
5 rds for reps of
Handstand walk in meters: 2.5 + 2.5 + 1 + 2.5 + 2.5 = 11 m.
Ring dips: 25 + 20 + 20 + 20 + 15 = 100.
Handstand walk is improving. I'm confident that I will get it before The Frontline.
WOD
For time
Run 1500 m
- rest 3 min -
50 pull up
- rest 3 min -
50 HSPU
- rest 3 min -
50 alternating pistols
Result:
Run: 5:38
Pull up: 1:22 (10:00)
HSPU: 3:53 (16:53)
Pistols: 2:28 (22:21 - Second best of the day)
Running was good. Did not give 100% but was still fastest by around 25-30 seconds. Pull ups were 22 - 15 - 13, I think. My biceps and underarms were seriously burning after that one. HSPUs killed me completely. I did 10 - 5 - 5 - 5 - 5 - 5 - 5. It was horrible. I had nothing left after the 100 ring dips. Pistols were just sucky because I don't have very good ROM in my ankles, and thus have trouble maintaining my balance, but I got through them in an ok time.
Chin ups
Warm up: 10 x BW, 5 x 10 kg.
Work sets: 5 x 20, 3 x 35, 2 x 47.5 kg.
Easy.
Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 30, 3 x 45, 2 x 60 kg.
Easy.
Deadlift
Warm up: 5 x 20 - 60 - 100 - 120 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.
Easy.
- K-team -
OH squat 1RM
Warm up: 5 x 20 - 40 - 60.
Work sets: 1 x 80 - 90 - 100 - 110 kg (PR by 10 kg).
Very shaky due especially to my right shoulder. Going to do OH squats regularly for the next couple of months both for volume and intensity to get more stability to the shoulder.
Skills
5 rds for reps of
Handstand walk in meters: 2.5 + 2.5 + 1 + 2.5 + 2.5 = 11 m.
Ring dips: 25 + 20 + 20 + 20 + 15 = 100.
Handstand walk is improving. I'm confident that I will get it before The Frontline.
WOD
For time
Run 1500 m
- rest 3 min -
50 pull up
- rest 3 min -
50 HSPU
- rest 3 min -
50 alternating pistols
Result:
Run: 5:38
Pull up: 1:22 (10:00)
HSPU: 3:53 (16:53)
Pistols: 2:28 (22:21 - Second best of the day)
Running was good. Did not give 100% but was still fastest by around 25-30 seconds. Pull ups were 22 - 15 - 13, I think. My biceps and underarms were seriously burning after that one. HSPUs killed me completely. I did 10 - 5 - 5 - 5 - 5 - 5 - 5. It was horrible. I had nothing left after the 100 ring dips. Pistols were just sucky because I don't have very good ROM in my ankles, and thus have trouble maintaining my balance, but I got through them in an ok time.
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