Finally! After waaaayyy too long I finally felt good enough to go do the gym!
I think I did a mistake by not eating before going there... as in I hadn't eaten anything that morning. Oh well, I did ok I think.
Workout:
Warmup Javorek Barbell complex(es) (Thank you Javorek)
Squat:
Work up 3 x 5 squat.
Then:
"Power-Grace" (I thought I was doing grace but I did powercleans instead of cleans :( )
30x 60 kg overhead anyhow for time.
Then:
3 RM Press (Should probably have put this before the grace)
Then:
Max rep pull-ups
Results:
Squat: 120kg x 3, 125 kg x 3 reps, 4 sets.
Power-Grace: 06:51 (Splits: 10 rep 1:35, 5 rep 1:38, 5 rep 1:19, 5 rep 1:24, 5 rep 0:55)
Press: 3x 60 kg, 3x 65 kg, 3x 67.5 kg, 3x 70 kg, 2x 72.5 (second was a fail)
Pull-ups: 18.
Comments:
Squats felt good. The last set was painful and I know that I'll have problems walking tomorrow. Next time I should be able to do it 5 sets 4 reps at 125 kg, that's my goal anyway. I should accomplish that next week.
Power-Grace: I can do better. The last 5 reps showed my potential and I can probably keep that up much better and longer. I could blame it on my first workout after 1.5 weeks away, but I won't. I can do better but I didn't, there is no excuse. If I manage 10 reps in 1:35 and then keep up 1 minute / 5 reps, that would take me well below 6 minutes. Next time I do this workout, I will succeed with that goal.
The press felt good. I didn't think I'd do a 3x70kg after the 30x clean/jerk on 60kg... but I did! It felt so good I even had to try on 72.5. One press was fine, the next was a no-go. I feel like I can press 75, maybe even 77.5 which is my PR from over 6 months ago. It's fun to see that I'm nearly as strong on the weights now as I was back then, considering that my o2/acidtolerance is WAY better. Not to mention that I have my old pullups back... 18 is ok. Next time I'm over 20, no question about it.
Feels good being back! Hopefully I won't be too sore to work out tomorrow, but I'm afraid that I will be... heh.
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Hmm. Maybe a little too much for one session, but you donät listen to that ear do you? :-)
ReplyDeleteYou should be able to do "Grace" (which is with powercleans/anyhow) lots faster than that considering that I do her sub 4 minutes, and I am so much weaker than you. Grace is taylored towards strong people, and I would be surprised if you didn't have sub 3 minutes in you (really).
Squat and press are awesome numbers.
Welcome back! Missed you during yesterday (well, missed pretty much anyone - it was hard to push all by myself for the first 3 events)
I like my passes with a lot of volume ;) I still managed the entire session in less than 40 minutes (including warmup)!
ReplyDeleteYeah I was thinking about it today and figured out that sub 5 minutes wouldn't be hard if I paced it correctly, intervals of 10 seconds would be really nice. I'm not sure why I stranded after 10 though, I was actually giving thoughts to just giving up. Ah well.
Yeah I really regret missing yesterday, I saw your movies and it was quite impressive :) It didn't seem like you enjoyed those last DU's, laugh.
See ya during the week!
Sooo, Martin did "Grace" under 4 min, when did this happen? Maybe he is mistaking my results with his or maybe it´s one of these "it is my result because I SHOULD be able to do it"? ;)
ReplyDeleteHahahahhahaha!! You go Bear! I'm going to catch your four minutes eventually, you know that.. right? Next time I do grace it's going to be below 5 minutes.
ReplyDeleteIm surprised you havent beat me allready!
ReplyDelete