Simple & Sinister Day 4

One Arm Swings w/ 24kg x 7 x 5L+5R
Rest between sets

Turkish Get-Ups: 5 x 1L+1R


NOTES:
- The whole workout took approximately 13 mins.

Simple & Sinister Day 3

Swings w/ 24kg x 6 x 5L+5R
Rested a bit less than last time (still not timing it)

Turkish Get-Ups: 5 x 1L+1R

Notes:
-Added a set of swings today. Will keep adding one set until I reach 10.
-Felt quite solid in the Turkish Get-Ups. Didn't have to pause at any time.

Simple & Sinister day 2

Swings w/24kg: 5 x 5L+5R
Rest a bit longer than yesterday between sets

Turkish Get-Up w/16kg: 5 x 1L+1R

NOTES:
-Managed to get all reps unbroken on the Turkish Get Up today. Probably due to the fact that I took it a bit easier on the rest intervals.

Strongfirst Program Minimum

Am going to try to get training every day, but minimally:

Here's what I plan to do every day (on top of the O-Lifts once a week):

One Arm Swings w/24kg KB : 5 x 5L+5R
Rest as needed

Turkish Get-up w/ 16kg KB:
5 x 1L + 1R (alternating sides)

NOTES:
-Could not get through the entire set of getups. I rested after the 2nd and 4th set.

Day 2, Full Snatch and High Rep Front Squats

Full Snatch + OHS:

25kg x 1 + 3
30kg x 1 + 3

Front Squat:

50kg x 10
50kg x 5
50kg x 5

Notes:
- Did some mobility work prior to the overhead squatting (Episode 363) to open the hips and some to open the shoulders. Still not perfectly upright in the overhead squat and working on my ankle flexibility as well.
- Wanted to make 3 x 10 reps, but ran out of breath. Will get more reps next time.

New Beginnings

My wife just gave birth on the 14th.

 It was quite an ordeal as it was done by cesarean with some additional complications.

After a stressful period I got sick as well, but am back on top and am ready to train again.

Couple of things I want to keep in mind

 1) MWOD every day
 2) Train twice a week. More if I can bear it.
3) Stick to a certain (simple) schedule. Since I have 2 bumper plates and a decent bar. I intend to keep focusing on increasing my proficiency in the quick lifts and get some basic strength back.

All pressing will be military pressing. Here's what I did yesterday:

MWOD warm-up Power Clean +Front Squat + Power Jerk:
40kg x 1 + 3 + 3
45kg x 1 + 3 + 3
50kg x 1 + 3 + 3
50kg felt a bit shaky, but I think I will quickly master it, providing some time for neural adaptation.

Military Press:
40kg x 1
30kg x 3 x 2
30kg x 2 x 1

This was day one. Day two will be full Snatch singles or doubles.Followed by Front Squat for 3 x 10.

Power Snatches

Back to my first love Power Snatches: 40kg x 1 x 3 45kg x 1 47.5kg x 1 50 kg x 1 x 2 55kg x 1 x 3

Swings Day 7

Swings w/ 45kg x 20, 20, 20, 15, 15 1 minute rest between sets Notes: -This weight is starting to feel lighter. Will probably add 10kg in the next week or so. -Starting my experiment with Biotest's Mag 10 1 hour post workout.

Swings Day 6

Swings w/ 45kg x 10, 15, 15, 15, 20 1 minute rest

Swings Day 5

5 x 15 swings w/ 43kg 1 minute rest

Swings Day 4

5 x 15 swings w/ 43kg 1 minute rest

Swings Day 3

Swings w/ 43kg x 15,15,15,10 1-2 minutes rest between sets

Swings Day 2

Swings w/ 42kg (t-handle) x 50kg (15,15,5) Planning to slowy ramp up to 60-70kg swings x 50 as explained here.

Swingin' Simplicity

50 swings w/ 24kg KB

5x5

Keeping it simple now: Power Clean: 5x 40kg, 50kg, 55kg, 57.5kg, 60kg Landmine 1 arm floor press: 5 x 10kg, 12.5kg, 15kg, 15kg Power Curls: 40kg x 8,6,4

Program Minimum

Doing the night shift this week, so just focusing on the bare minimum. 5 min continuous TGU's w/16kg alternating sides.

After a long hiatus

Evil Wheel aka Ab Wheel x 3s x 5 standing partial range standing rollouts 5 sets of : Jump Rope Alternating Foot Step x 75 (per leg) 1 minute rest Pistols w/ small counterweight (~ 3 kg) x 3s x 3L/3R - 1 minute rest between sets 3 sets of: 200 single unders 1 minute rest NOTES: -Aiming to get proficient at double unders: MAX so far: 5 consecutive double unders -Aiming to get some aerobic base work in, being able to run continuously at a decent pace for 30 minutes. -The case for single leg training was made here. I'm not even going to consider getting a squat rack until I can single leg squat 70kg x 15. - Need to work on my hamstring flexibility (especially my right leg) to prevent the quad from cramping up too badly.

New beginnings: Gymnastics Day 1

Sold my bar + plates to a friend of mine. Getting married soon.
So, I thought I would build strength with the option I have now:
Paralletes + Rings + Kettlebells :-)

Enter Building the Gymnastics Body by Coach Sommer.
I have dabbled in the Steady State Cycles in 2006, but really feel like I need
to stick with it for at least 3 months and see what happens. After all,
the strength of gymnast has a huge carry-over to other activities.

The plan is to take it easy on the static movements. Will try to train 4x week and follow each static movement superset with a set of dynamic movements to take advantage of the neural activation of the previous movement:

[6 seconds of tuck planche*
6 seconds of tuck front lever**
54 seconds rest]

Limited range Headstand Pushup (3 books)w/ wall support
5 reps, 5 reps, 4 reps
+/- 1-2 minutes between sets

NOTES

* = Not really hitting the position I need, feet barely of the ground
** = More towards flat tuck than round back. Taking it slow

Viking Warrior Conditioing

Viking Warrior Conditioning Day 3: 15:15 protocol:

40 Total sets w/ 16kg Kettlebell.

NOTES:

-8 more sets than last time
-Cheated a big and took some Rhodiola Rosea prior to my effort.
-Had a very light breakfast: 1 yoghurt and some Earl Grey Tea with Honey.
Had a bit of water to make up for the astringent taste.
- Had about 7 hours of sleep.
- Mouth felt a bit dry when starting (because of the tea)
- Heart rate right after the last set: +/- 170 bpm.
- Will use the same parameters as above and substract the Rhodiola, see if I can make 45 sets then ;-)

VWC Day 2

Viking Warrior Conditioning Day 2: 15:15 protocol:

32 Total sets w/ 16kg Kettlebell.

NOTES:

-2 more sets than last time
-Felt pretty bad after the 32nd set, felt like I was going to lose my breakfast ;-)

Viking Warrior Conditioning

That's right. Going for the 15:15 protocol for 7 reps with the 16kg.

VWC:

30 sets x 7 reps

Tonnage: 7350lb of work.

NOTES:
- Heart rate right after was around 160 bpm. Not bad. Means I should do at least 10 sets more next time.
- What are my goals with this? To dramatically enhance my cardiovascular conditioning and GPP. This will mainly be measured by general feel and resting heart rate.
-Last measured lowest resting heart rate was around 60-70 bpm. 65bpm being a good average.

Single Reps Program + Grip conditioning

Power Clean:

30kg x 1
50kg x 1
70kg x 1

Deadlift w/ Overhand grip:

90kg x 3
110kg x 1

Deadlift w/ mixed grip:

120kg x 3 sets x 1 reps (1 minute rest between sets)

Followed by:

4 sets of
[Bench Press 70kg x 3, 2, 2, 2
One arm swings x 24kg x 10/10
12kg Holle it up DB Deadlift x 5/5
30 seconds rest]

NOTES:
- Will be adding Single Reps Program as a prep for the deadlift competition coming in 3 weeks.
-I think I'll slowly start adding weight to the Holle it Up DB, although I couldn't get unbroken reps on my last sets of deadlifts with them.
- Felt good after this workout. Tired, but good. Need to get myself in better shape cardio-wise.
Will be doing this workout twice a week.
-A friend brought over CoC Grippers yesterday. I could easily close the Trainer and # 1. The Heavy Grips 200 seems just a bit harder. Am thinking about getting the #2 and # 2.5 soon.

Continuos getups for 5 minutes

Continuo turkish getups for 5 minutes with 16kg, switching hands every rep.

Got 11 reps.

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)

PTP Pull-ups Day 4, PTP Back Squat Day 2, BP Day 3

A1: Low Bar Back Squat: warm-up: 30kgx 5, 50kgx5, 70kg x 5
Work: 92kg x 5, 90kg x 5 (3 min rest)

B1: Bench Press: warm-up: 30kg x 5, 50kg x 5
Work: 72kgx5, 70kg x 5 (3 minutes rest)

C1: Pull-up: BW+3kg x 5, BW+2kg x 5
C2: Turkish Get-up w/16kg x 2 x 2

PTP Pull-ups Day 3

Pull-ups w/ BW+2kg x 5, BW+1kg x 5

PTP Pull-ups Day 2

Pull-ups w/ BW+1kg x 5, BW x 5

GOMAD 17

Start PTP for Squat & Pull-ups:

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5,90kg x 5
Work: 90kg x 5, 88kg x 5

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 70kg x 5 (PR), 68kg x5

Pull-ups PTP: 5, 5

NOTES:

-Stopping GOMAD. Will still use milk as a cheap peri and post workout drink.
Went from 70-72kg to 77kg in BW and stayed pretty lean. I feel stronger now and am going to start working on my deadlift numbers soon.

GOMAD Day 16

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x 5
Work: 110kg x 5,5, - (PR !!!)
4 min rest intervals

TGU:

16kg x 2 x 2
1 min rest intervals

NOTES:

-110kg x 5, in the squat is a huge PR ! I currently weigh around 77kg, but have once done 110kg @ 70kg. I think my 1 RM is around 130kg now, and climbing !
-Will start a PTP cycle for the squat soon and the same for the pull-up. My goal for a one arm pull-up should become a reality before the end of this year!

GOMAD Day 15

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 108kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 68kg x 5, 5, 4

GOMAD Day 14

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kgx 5
Work: 106kg x 5,5,5
4 min rest intervals

GOMAD Day 13

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x5
Work: 104kg x 5,5,5
4 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 66kg x 5, 5, 5

GOMAD Day 12

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 64kg x 5, 5,5

GOMAD Day 11

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 102kg x 5,5,5
3 min rest intervals

GOMAD Day 10

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 100kg x 5,5,5
3 min rest intervals

Military Press:

44kg x 5,5,5

Power Clean

62kg x 3 sets x 3 reps

GOMAD Day 9

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 98kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 60kg x 5, 5, 5

GOMAD Day 8

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 94kg x 5,5,5
3 min rest intervals

Military Press:

43kg x 5,5,5

GOMAD Day 7

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 92kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 58kg x 5, 5, 5

Power Clean: 60kg x 5 sets x 3 reps

GOMAD Day 6

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 90kg x 5,5,5
3 min rest intervals

Military Press:
42kgx 5, 5, 5

GOMAD Day 5

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 88kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 56kg x 5, 5, 5

Gomad Day 4

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 86kg x 5,5,5
3 min rest intervals

Military Press:
40kg x 5,5,5

Power Clean:
50kg x 3
56kg x 3 reps x 5 sets

GOMAD Day 3

Switching to the Starting Strength program, with calls for 3 sets of 5 on most exercises. When I complete the required amount of sets and reps, I increase the weight by 5 pounds.

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 82kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 58kg x 5, 5, 4

Gomad Day 2

Bench Press:

WU: 30kg x 5, 50kg x 5
Work: 56kg x 5,5, 4, 3, 3

3 minutes rest between sets

GOMAD Day 1

Starting GOMAD (Gallon of Milk a Day) and a modified program.
See the Starting Strength Wiki for more details.

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 80kg x 3,5,5,5
3 min rest intervals

Gymnastics + 5x5

10x[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

Deadlift Warmup: 50kg x 5, 70kg x 5, 90kg x 5

Work: 108kg x 5 x5

Gymnastics

10x[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

Deadlift Warmup: 50kg x 5, 70kg x 5, 90kg x 5

Work: 104kg x 5 x5

Gymnastics + Deadlift

10x
[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

5x5x100kg Deadlift

Gymnastics + Back Squats

[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

5x5x80kg Back squat (olympic shoes)

Gymnastics

Warm-up:

A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Workout:

G1. The Shrimp/One legged squat (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl/Natural GHR 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises

Back lever tuck x 5 seconds x 5
L-Pull-ups x 5 x 2

Double KB MP & Hack Squats

Double KB MP (Pressing one 24kg while holding a 16kg KB in the rack):

5 sets of :

24kg x 2r
10-15 hack squats w/ 16kg

VO2Max Tuesdays

11 min straight:

15:15

154 reps, 7 reps per set

Followed up by:

KB Military Press: holding one 16kg in the rack while pressing the 24kg:

3s x 2r (2-3 mins rest between sets)

New time, new goals

The past couple of months (let's make that a solid year, shall we ;-) I have not been doing a lot (exercise wise) A lot of real life stuff happened (I got engaged)...
Sometimes one has to set priorities. A lot of logistical stuff had to happen, still of course no reason not to exercise. But, I was quite fatigued as well lately, working an average of 60 hrs of week, even though I got a week of holidays in.
To make a long story short, I decided to get my ass back in the driver's seat and get myself back into shape. Both strength and cardio-wise.

So here are my goals for the next couple of months:

- Alternating MP (with one kettlebell in the rack while pressing the other one) with 2x24kg x 10 or pressing a 32kg x 5 easily.
I can do 3 reps left and right in the rack now. Will work my way up to 6 or 7, then start ETKing.
- Getting in better cardio-wise/better GPP: finishing 80 sets in the described 15:15 protocol by Kenneth Jay.
- Increase Barbell Power Snatch from current max of 56kg to previous max of 70kg.


How will I be implenting this practically ?
- VO2Max Protocol: once a week.
- Heavy Power Snatches: Once a week.
- Military Pressing/Pull-ups as a stand alone or after VO2Max/Power Snatching.
- Add in some hack squats as seen on Steve Maxwell's web site for leg development and knee stability.

In practice, it would look like this:

Tuesday: VO2Max, followed by Military Pressing/Pullups
Thursday: 20/30/40 or 50 swings followed by hack squats w/ 16kg for 1 minute. Followed by MP/Pull-ups.
I would increase swing volume every week
Saturday: Power Snatch singles followed by MP/Pull-ups (or rows)

--------------------------------------------------

Here's what I did today:

VO2Max Protocol
15:15
7 snatches, 18 sets w/16kg kettlebell(only 9 minutes of actual work !)

NOTES:

-Snatches went fine, left arm feels a bit rusty with the snatch groove.
-Felt really good after. Am curious to see how this will affect the other areas of my training.

ETK prep

Swings x 20 w/ 24kg KB
10 Hack Squats w/ 16kg KB
Swings x 20
9 Hack Squats w/ 16kg KB
Swings x 20
7 Hack Squats w/ 16kg KB
Swings x 20
7 Hack squats w/ 16kg KB

Post vacation week training day 1

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5

Chest Supported Rows:

56kg x 10r x 2S

NOTES:

-Felt kind of tired. Had a late night party at the end of my vacation. Need to catch
up on some sleep.

Intense Training Week Day 5

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 5

Ample rest between the last couple of sets (3 minutes)

[16kg KB Single Arm Bench Press x 3s x 8r
60 seconds rest]

[Chest Supported Row w/ 50kg x 4s x 10r
90 seconds rest]

NOTES:
-Chest Supported Rows felt crisp, am increasing the rep count next time around.

Intense Training Week Day 4

Barbell Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
86kg x 5
88kg x 5

Intense Training Week Day 3

[Bench Press w/ 40kg x 22, 8, 3
60 seconds rest]

[Skull Crushers w/ 20kg x 6 x 4
60 seconds rest]

Pull-ups x 4s x 9 reps (last 2 sets included some partial reps)

1 16kg KB MP x 2s x 10 reps + 4L & 4R

BB Curl w/ 26kg x 8, 5, 3

Intense Training Week Day 2

Bench Press:

30kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 3

1 arm 16kg KB Bench Press x 3s x 7r

Barbell Chest Supported Rows w/ 50kg x 3s x 10r

Seated Power Cleans with 12kg DB's x 3s x 5r

NOTES:
- Have the night shift this week and am taking advantage of the regularity of my work
schedule to get a lot of workouts in.
- Workout template = Westside for Skinny Bastards.

1 week of intense training

Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
90kg x 4

Single leg Speed Skater squat with 2 x 12kg Dumbbells

3s x 8r

Back Squats (low bar powerlifting style)

30kg x 3
50kg x 3
70kg x 2
90kg x 3
100kg x 1
106kg x 1

NOTES:

-Will be working on the low bar back squat more, as my preference has been with the high bar olympic style back squat for the past years. It's about time to squat some serious weight. Long overdue. Next PR goal: 120kg x 1.

Bodybuilding Day 2

[FSQ x 5s x 10r x 56kg
60 sec rest
Reverse Crunch x 10r x 5s
60 sec rest
Calf Raise (standing) x 10r x 5s
60 sec rest]

Holle-It Up Dumbbell 20kg Holds for time:

Crossfit - Attempt # 3

3x
[Deadlift 80kg x 5
Burpees (with pushups) x 10]

Time: 5min33sec

NOTES:
- This workout was inspired by the 2008 Crossfit Games.
I should have done 5 rounds, but I am quite out of shape lately and WILL make
the full 5 rounds next time I attempt this workout.

Virtual Meet Powerlifting Day

Back Squat:

46kg x 4
46kg x 4
66kg x 3
82kg x 2
90kg x 1
94kg x 1
100kg x 1 (I)
102kg x 1 Fail (II)
102kg x 1 Fail (III)

Bench Press:

30kg x 4
30kg x 4
46kg x 3
56kg x 2
60kg x 1
66kg x 1
68kg x 1 (I)
72kg x 1 (II)
76kg x 1 Fail (III)

Deadlift:

66kg x 4
66kg x 4
96kg x 3
120kg x 2
128kg x 1
136kg x 1
142kg x 1 (I)
150kg x 1 (II)
154kg x 1 (III)

NOTES:
-Footage will be available in about 1-2 weeks on virtualmeet.net
-BW= 71.4 kg
-My nervous system is exhausted. Quite tired. Used Scott Sonnon's Kettlebell Foundation Warm-up and Compensatory Cool down before and after my performance.
I highly recommend this DVD set for increasing your mobility and release any tightness in the (sometimes improperly) used muscles in kettlebell lifting and weightlifting in general as well. This DVD is worth it's weight in gold for the detailed technique break down for kettebell lifting, add a detailed explanation (not just the how, but the why) to that and you've got yourself a must have series.

Squat Clean Max Day

Squat Clean:

30kg x 1 x 3
50kg x 1 x 3
60kg x 1 x 3
64kg x 1
68kg x 1
72kg x 1
76kg x 1
80kg x 1 (PR)
82kg x 1F

Seated Press w/ 30kg x 9

BW= 72kg

Helen

3 rounds for time:
400 run
21 swings (santa cruz style)
12 Pull-ups

NOTES:
-Didn't time it, but I know my time was better than last time I did it (in 2005)
as my sets of pull-ups started with 6-8 solid reps instead of broken sets of 3.
-Bodyweight today: 72.3kg (ate some pizza yesterday)

Maximum Effort Day Week 1

Max Bench:

Bar x 5
30kg x 5
40kg x 5
50kg x 3
2 minutes rest
56kg x 3
3 minutes rest
60kg x 1
66kg x 1
4 minutes rest
70kg x 1 (PR)
4 minutes rest
72kg x 1 (PR)

Max Deadlift:

66kg x 4
10 seconds rest
66kg x 4
10 seconds rest
96kg x 3
30 seconds rest
120kg x 2
60 seconds rest
128kg x 1
120 seconds rest
136kg x 1
240 seconds rest
142kg x 1 (felt slow coming off the floor, but solid)

NOTES:
-Felt a bit weak today, decided to get buy a bathroom scale. Weighed in at precisely 71kg. Will keep weighing myself in the morning every day. I know that my normal weight is supposed to be between 73-74kg, so I need to eat a bit more.
-Plan to keep this hybrid plan going and will incorporate other max effort movements to instead of the regular deadlift (standing on blocks, good mornings, ...)

Dynamic Effort Day Week 1

Speed Bench
[36kg w/ light band wrapped behind my back x 3 x 8
1 minute rest between sets]
18 Kipping Pull-ups (PR!)

Squat Clean:
30kg x 1
50kg x 1
60kg x 1
70kg x 1
72kg x 1
74kg x 1
76kg x 1 (PR!)
Ample rest (2-4 minutes) between sets

NOTES:
-Set several PR's on pull-ups and squat clean. My body seems to be getting into 'go' mode. Hope to get some good results deadlifting and max benching tomorrow.

Crossfit/Westside Hybrid

As I'm closing in on the competition. I have decided to adapt
a more hybrid approach. So 2 days a week I'll do crossfit workouts
and 2 days a week I'll do a one Maximum Effort and Dynamic Effort day.

So today I did:

Bench Press:
50kg x 3
12 Pull-ups
60kg x 1
64kg x 1
12 Pull-ups
68kg x 1
70kg x 1 Fail

Crossfit Workout # 4

Max possible rounds in 15 mins:

[Squat Hang Clean w/ 40kg x 12
Ring dips x 15]

NOTES:
-Recorded the time, but - in retrospect- forgot tot record it in my log.
-Squat cleans for high reps and relatively low weight helped my squat clean
technique a lot. Feel like I could do some 1RM full cleans soon.

Crossfit Workout # 3

3 rounds of:

[18" Box jumps x 25
5 muscle ups]


NOTES:
-Didn't time it. Should have.
-Box jumps were broken into sets of 10 at first, then sets of 5.
Used the bench as a box.

Bench Press, Pull-ups, Swings

Bench Press w/ 50kg x 1

3x
[Bench Press w/ 60kg x 3
90 seconds rest
Pull-ups w/ 10kg x (1,2,3)
Swings w/ 32kg x 10]

Crossfit Workout # 1

5 rounds for time of :
Deadlift 185 pounds 15 reps / 10 Handstand push-ups

Did 3 rounds, used 70kg. Did Elevated pushups instead of HSPU's

NOTES:
-Time: 11:37
-Pretty tired. Will need some time to adjust to this regime.
-Decided to start Crossfit to elicit the 'broad adaptational response'
as I have 6 weeks left prior to the competition in April. I will be tired
a lot, but will make sure to create a buffer to allow my body some super compensation
after this effort and thus be 'ready' when competition time rolls around.

Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 9

Power Snatch:
30kg x 1 x 2
50kg x 1 x 3
56kg x HP x 3

[Good Morning w/ 66kg x (1,2,3) x 1 +(1,2) x 1
BOR w/ 20kg Holle x (1,2,3)+ (1,2)
60 seconds rest]

[Bench Press w/ 56kg x (1,2,3) + (1,2)
Pull-up w/ 10kg x (1,2,3) + (1,2)
60 seconds rest]

Good Morning & ETK Holle DB Row Day 8

[GM x 70kg x (1,2,3) x 3
BOR w/ Holle DB w/ 20kg x (1,2,3) x 3
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 1
PU w/ 10kg x (1,2,3) x 1
1 minute rest]

Good Morning & DB Row ETK Cycle Day 7 + Power Snatch Day 3

Power Snatch:

30kg x 1 x 2
50kg x 1 x 3
56kg x 1 x 2
58kg x 1

[60kg x 1 x 4 + 3 High Pulls * **
60 seconds rest]

[Good Mornings w/ 60kg x x (1,2,3) x 2 + (1,2) x 1
Holle DB BOR w/ 16kg x x (1,2,3) x 2 + (1,2) x 1
1 minute rest]

NOTES:
*: Used my new weightlifting shoes for the first time. The transition between
first and second pull is more apparent as one pushes the knees 'out' (different shin angle caused by the elevated heel makes this more pronounced)to let the bar pass smoothly and maximize the leverage for the posterior chain. The pull certainly feels more efficient.
**: CNS fatigue was certainly an issue after rep #4. Next week is a back off week, so no worries here.

Good Morning & DB Row ETK Cycle Day 6

[Good Morning w/ 60kg x (1,2,3) x 5
Holle DB Row w/ 16kg x x (1,2,3) x 5
1 minute rest]

Good Morning & DB Row ETK Cycle Day 5

[Good Morning w/ 60kg x (1,2,3) x 3 + (1,2) x 1
Holle DB Row w/ 16kg x (1,2,3) x 3 + (1,2) x 1
90 seconds rest]

Good Morning & DB Row ETK Cycle Day 4 + Power Snatch Day 2

[Power Snatch w/ 58kg x 1 x 10* **
1 minute rest between sets]


[Good Morning w/ 60kg x (1,2,3) x 2
Holle DB Rows w/ 16kg x (1,2,3) x 2
1 minute rest between ladders]

NOTES:
*: Power Snatch is key to athletic development, as noted again
today by Charles Poliquin in his most recent 'Question of Strength' on T-Nation . If I can make it to snatching 70kg x 1 x 15,
I will be sure to perform well on the deadlift.
**: Form in the last 5 reps was poor due to CNS fatigue because of Monday's training
and insufficient sleep.

Good Morning & DB Row ETK Cycle Day 3

[Good Mornings w/ 60kg x (1,2,3) x 4
Holle DB Rows w/ 16kg x (1,2,3) x 4
90 seconds rest between ladders]

Good Morning & DB Row ETK cycle 1 Day 2

[ETD Power Snatch w/ 57kg x 14 x 1*
1 minute rest between sets]

[Arched Back Good Mornings w/ 60kg x (1,2)x3 + 1
Holle DB Row w/ 16kg x (1,2)x3 + 1
1 minute rest between ladders]

[Push Press w/ 54kg x 5,4,3,3,4
2 minutes rest between sets]

NOTES:
*: These sets are pretty taxing to the CNS. I will continue doing them until
progress stalls. I think a lot of the progress here depends on grip strength.
I will consider implementing Prilepins recommendations here and Nov 02 'Deadlift on the rise' on this in the future though.
I noticed that a couple of days of working with the Holle DB already strengthed my
fingers noticeably.

Good Morning & DB Row ETK cycle 1 Day 1

[Good Mornings w/ 60kg x 3 x (1,2,3)
supersetted with
Holle it Up DB Rows w/ 16kg x 3 x (1,2,3)]

Front squat:

60kg x 1
70kg x 1
80kg x 1

Performance Menu Day 4

[Power Snatch w/ 42kg x 2r x 3s
supersetted with
Holle DB snatches w/ 10kg x 10 (L&R)]

Good Mornings:

50kg x 5
1 minute rest
60kg x 5
30 sec
70kg x 3 (form was not good)

NOTES:
-Will see how I can incorporate the good mornings in my routine soon.

Performance Menu Day 3

Front Squat (50kg x 3, 52kg x 2, 56kg x1) x 3
Followed up with :
Front Squat:

60kg x 1
70kg x 1
80kg x 1

Snatch Pull w/ 60kg x 3 x 3

Holle DB Snatches x 10L+10R x 2

PM Day 2

Mid Hang Muscle Snatch:

36kg x 3s x 3r
60 seconds rest between sets

2 position clean (floor, mid thigh)
+ 2 jerks: 42kg x 4 sets

10-16-20 reps of:

Swings w/24kg
Clean + Push Press w/ 16kg

NOTES:
-Used 16kg instead of 24kg in the push press as my triceps felt tired from yesterday.

PM WOD's

After a loooong layoff, I'm getting back into the game.

First of all, since my workout capacity is non-existant, I'll be working out >4x a week for the next couple of weeks and the focus will be on Olympic lifts as seen on the performance menu daily workouts (started the new cycle the 15th of December.

I also decided to participate in a push-pull meet the 4th of April in Gent.

Goals: Pull 180kg+ (190kg would be great)
Bench Press: 80kg+

So here's yesterday's workout:

Back Squat w/ 84kg x 3s x 5r
60 seconds rest between sets

Snatch Grip Deadlift w/ 60kg x 3 x 3
60 seconds rest between sets

Push Press w/ 52kg x 5,5,4,5,3
90 seconds rest beween sets

20 rep squats Day 2

Back Squats:

30kg x 5
50kg x 5
80kg x 20

Bent-Over Row 50kg x 14
Barbell Military Press w/ 40kg x 8
Pull-up x 7
Dips x 5

Long time no Blog... Going EDT - 21 day itch style

Yes, I know, it's been a loooooooong time. Things got me out of training.
Namely: parties and just life in general. But I'm ready to dive in again:

Here's what I did today:

Back Squats:

50kg x 2
70kg x 2
90kg x 2

[Back Squat 96kg x 1 x 11
One Arm Bent Over Row x 5 x 9
30 seconds rest]

1RM Military Press Testing

I decided to test my 1RM in the Barbell Military Press,
as with my newly acquired squat rack I don't have to clean the
weight every time before being able to military press it.

Barbell Military Press:

30kg x 5
40kg x 5
3 minutes rest
50kg x 3

Squat RM Testing

Got myself a new squat rack, so established what
weights I would be working with during my upcoming cycle:

Back Squat:

30kg x 3
50kg x 3
2 minutes rest
70kg x 5
3 minutes rest
80kg x 5
3 minutes rest
90kg x 5
3 minutes rest
100kg x 2

Front squat flexibility work & Clubbell Casts

Snatches + Jump Rope

4 rounds:

[3 Power Snatches x 50kg
100 x jump rope]



NOTES:
-Felt a bit weak today, hence the tapered workout.

Meritorious

Meritorious:

30x Push-Presses w/ 2 x 24kg
40x Pull-up +
50x KB Swing @ 53# KB +
60x Sit-up (feet anchored) +
70x Burpee

Time: 25:23 mins

Thrusters + Pull-ups

5 rounds for time of:

[10kg dumbbell thrusters x 15
12 pull-ups]

Time: 16:04 mins

Squat Clean + Ring Dips

As many rounds as possible in 15 minutes of:

12 Squat cleans w/ 40kg
15 ring dips

Total rounds: 3 + 55 seconds

Notes:
- Poor times, but keep in mind that this was 2 days after '300' and
I was still pretty sore. Next time I'll get 4 rounds.

'300'

'300' (slightly modified) for time:

25 pull-ups
50 deadlifts w/ 60kg
50 pushups
50 burpees
50 floor wipers w/ 40kg
1 clean + 25 presses (L&R) (broken, alternating L & R)

Time: 30 mins

Next time, I will get it down to 25 minutes.

Jump Rope + Swings

As many rounds as possible in 20 mins of:

100 rope jumps
10 swings (L&R) w/ 24kg kettlebell

Total rounds: 8

Back to Crossfit

Decided to get back to the roots. It's time for me to get in descent shape.
I built my strength base, now it's time to see how that base is going to widen
once I am my 3 energy pathways are up to snuff.
Here's what I did today:

3 rounds for time:

Deadlift 90kg x 15 reps
HSPU x 10 reps

Time: 12:00 minutes

DC Training Day 5

Power Snatch:

30kg x 1
50kg x 1
60kg x 1

Deadlift:

90kg x 3
116kg x 8
116kg x 4
116kg x 3

Dips

13kg x 8
13kg x 3
13kg x 1

Pull-ups:

13kg x 5
13kg x 2

Squats

Squats w/ 70kg x 20
Ab wheel rollout

DC Training Day 4

Deadlift:

70kg x 5
90kg x 3
116kg x 5
116kg x 2
116kg x 1

Dips:

13kg x 7
13kg x 2
13kg x 1

Pull-ups:

13kg x 7
13kg x 1
13kg x 1