Rest day.
Aka. no time to train. Not feeling beat up from yesterday at all. I am liking the way this Wendler BBB is looking. Except that it takes very long to complete just one exercise.
torsdag den 25. juli 2013
onsdag den 24. juli 2013
Wed 24 July 2013
More Wendler and a WOD
Fronts squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96, 8 x 102, 5 x 102 kg.
Volume sets: 2 x 10 x 60 kg.
Bench press
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 5 x 95.5 - 102, 7 x 108.5 kg.
Volume sets: 4 x 10 x 65 kg.
Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 85 - 90, 6 x 95 kg.
Volume sets: 4 x 10 x 60 kg.
WOD
3 rounds for time of:
30 kcal AirDyne
10 MUs
30 kcal row
Time: 16:35.
MUs were 5-3-2, 4-3-3, 4-3-2-1. It got pretty tough because 1) I'm getting fat, 2) I did so many Pendlay rows and the ergometer messes up the core. Great WOD.
Fronts squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96, 8 x 102, 5 x 102 kg.
Volume sets: 2 x 10 x 60 kg.
Bench press
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 5 x 95.5 - 102, 7 x 108.5 kg.
Volume sets: 4 x 10 x 65 kg.
Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 85 - 90, 6 x 95 kg.
Volume sets: 4 x 10 x 60 kg.
WOD
3 rounds for time of:
30 kcal AirDyne
10 MUs
30 kcal row
Time: 16:35.
MUs were 5-3-2, 4-3-3, 4-3-2-1. It got pretty tough because 1) I'm getting fat, 2) I did so many Pendlay rows and the ergometer messes up the core. Great WOD.
tirsdag den 23. juli 2013
Tue 23 July 2013
Rest day.
Not feeling tired t all from the Wendler BBB so that is positive. Did not have time to train, though, so that is crappy. But I'll live to train another day. Tomorrow for instance.
Not feeling tired t all from the Wendler BBB so that is positive. Did not have time to train, though, so that is crappy. But I'll live to train another day. Tomorrow for instance.
mandag den 22. juli 2013
Mon 22 July 2013
Starting my 5th Wendler cycle
I have decided to try the 'Boring But Big' format for this cycle, just to see if it makes sense to spread the volume wave over the A, B and C waves. So instead of doing just the work sets in a given exercise I now do the work sets and 5 sets of 10 reps at 50% of my max for that lift.
Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 62 - 66, 3 x 70 kg.
Volume sets: 5s x10r x 42.5 kg.
Missed the fourth rep on the last work set. Disappointing, but I guess having had 4 months without resetting is pretty good considering how weak my shoulders have been after the dislocation. I will probably go through the rest of the cycle like this and reset for the next cycle.
Back squat
Warm up: 10 x 40, 5 x 60 - 80 - 100 kg.
Work sets: 5 x 126 - 132, 6 x 140 kg.
Volume sets: 10 x 90, 4s x 10r x 82.5 kg.
Did 6 reps with 140 which is definitely a rep record. It didn't look perfect. I felt like I could do 1-2 more which would look equally bad, so I decided to just stick to the 6 reps. Volume sets were ok, it is actually quite nice to get to focus on the form, but 90 was too heavy for this, so I went down to something that is more like 50% of my 1RM.
Conclusion on the Wendler BBB program. It takes a LONG time. And I feel quite exhausted afterwards. Gonna be interesting to see what happens going forward. I am a bit concerned about overtraining on this regimen. Time will tell.
I have decided to try the 'Boring But Big' format for this cycle, just to see if it makes sense to spread the volume wave over the A, B and C waves. So instead of doing just the work sets in a given exercise I now do the work sets and 5 sets of 10 reps at 50% of my max for that lift.
Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 62 - 66, 3 x 70 kg.
Volume sets: 5s x10r x 42.5 kg.
Missed the fourth rep on the last work set. Disappointing, but I guess having had 4 months without resetting is pretty good considering how weak my shoulders have been after the dislocation. I will probably go through the rest of the cycle like this and reset for the next cycle.
Back squat
Warm up: 10 x 40, 5 x 60 - 80 - 100 kg.
Work sets: 5 x 126 - 132, 6 x 140 kg.
Volume sets: 10 x 90, 4s x 10r x 82.5 kg.
Did 6 reps with 140 which is definitely a rep record. It didn't look perfect. I felt like I could do 1-2 more which would look equally bad, so I decided to just stick to the 6 reps. Volume sets were ok, it is actually quite nice to get to focus on the form, but 90 was too heavy for this, so I went down to something that is more like 50% of my 1RM.
Conclusion on the Wendler BBB program. It takes a LONG time. And I feel quite exhausted afterwards. Gonna be interesting to see what happens going forward. I am a bit concerned about overtraining on this regimen. Time will tell.
lørdag den 20. juli 2013
Sat 20 July 2013
Final day of deloading and 2 WODs
Mobilization of T-spine
Front squat
Warm up: 5 x 20 - 40 - 60 kg.
Work sets: 5 x 70 - 75 - 80 kg.
Bonus: 5s x 5r x 60 kg w 3-5 s. pause in bottom.
WOD w Polle and Kyle
10 min EMOTM
Odd: 5 kipping HSPU @ 10 cm deficit
Even: 3 full cleans @ 100 kg
HSPU were pretty easy, I focused on a strong kip to save my shoulders. Cleans were surprisingly good too, I only lost my upper back on the third rep on the last two sets, and did not do any no-reps. A great way to get a feel for the importance of getting the bar into the throat on the catch.
Classic Veins WOD 'en sole' (as they say in French)
30 mins AirDyne for kcal combined wtih EMOTM reps:
10 mins: 5 thrusters @ 40 kg
10 mins: 5 strict pull up
10 mins: 5-6-7-...-14 atomic sit up ladder
Result: 390 kcal (avg. output around 300 W).
.JPG)
I tried to do the 'Rich Froning Thruster' with suicide grip and a short break at the top. This worked out really well - they were quite easy. Thrusters usually never are for me. Strict pull ups were without chalk and really sweatty hands, so my grip was tested. All unbroken though. Atomics were cool, all unbroken, and the last 3-4 minutes I set a very high pace that I was able to hold all the way.
Mobilization of T-spine
Front squat
Warm up: 5 x 20 - 40 - 60 kg.
Work sets: 5 x 70 - 75 - 80 kg.
Bonus: 5s x 5r x 60 kg w 3-5 s. pause in bottom.
WOD w Polle and Kyle
10 min EMOTM
Odd: 5 kipping HSPU @ 10 cm deficit
Even: 3 full cleans @ 100 kg
HSPU were pretty easy, I focused on a strong kip to save my shoulders. Cleans were surprisingly good too, I only lost my upper back on the third rep on the last two sets, and did not do any no-reps. A great way to get a feel for the importance of getting the bar into the throat on the catch.
Classic Veins WOD 'en sole' (as they say in French)
30 mins AirDyne for kcal combined wtih EMOTM reps:
10 mins: 5 thrusters @ 40 kg
10 mins: 5 strict pull up
10 mins: 5-6-7-...-14 atomic sit up ladder
Result: 390 kcal (avg. output around 300 W).
.JPG)
I tried to do the 'Rich Froning Thruster' with suicide grip and a short break at the top. This worked out really well - they were quite easy. Thrusters usually never are for me. Strict pull ups were without chalk and really sweatty hands, so my grip was tested. All unbroken though. Atomics were cool, all unbroken, and the last 3-4 minutes I set a very high pace that I was able to hold all the way.
fredag den 19. juli 2013
Fri 19 July 2013
Deloading and mobilizing
Snatch complex
1 snatch pull, 1 hang power snatch, 1 hang snatch, 1 overhead squat
20 - 30 - 40 - 50 - 4 x 60 kg.
I suck!
Overhead squat
Work sets: 5 x 65 - 72.5 - 77.5 kg.
Deadlift
Warm up: 5 x 70 kg.
Work sets: 5x 110 - 125 - 135 kg.
Chin up
Warm up: 5 x BW.
Work sets: 5 x BW - 5 - 10 kg.
Handstand walk
Got 4m a couple of times. I am getting a better feel for my balance, but still lose it quite quickly. I suck.
Snatch complex
1 snatch pull, 1 hang power snatch, 1 hang snatch, 1 overhead squat
20 - 30 - 40 - 50 - 4 x 60 kg.
I suck!
Overhead squat
Work sets: 5 x 65 - 72.5 - 77.5 kg.
Deadlift
Warm up: 5 x 70 kg.
Work sets: 5x 110 - 125 - 135 kg.
Chin up
Warm up: 5 x BW.
Work sets: 5 x BW - 5 - 10 kg.
Handstand walk
Got 4m a couple of times. I am getting a better feel for my balance, but still lose it quite quickly. I suck.
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