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.
Showing posts with label back squats. Show all posts
Showing posts with label back squats. Show all posts
Sunday, 15 November 2009
Tuesday, 3 November 2009
Fast and high effort today
I must have caught your cold, Simon. I also have a sore throat and a bit clogged up. Also very sore from the Manmakers on Saturday :(.
First:
3RM Squats:
K: 95x6 115x6 115x6 125x6 (She has a hockey game tonight, so couldn't do the 3RM)
A: 185x4 225x3 255x3 255x3 (102.27kg)
*my legs were a bit wobbly. this is because of my hip I think. It's still a bit sore from pulling it on lunges last week....
Second: Metcon!
30 burpees (slightly broken at end)
10 pullups (4 second rest at 5)
50 wall ball shots at 10 lb (4.54kg) nothing heavier in the gym :(, so upped the # reps
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 7:11 AP
Time: 7:23 KH - mostly unbroken imo
Wheee fun workout! Gave it tons of gas :) going to be early tonight <3
First:
3RM Squats:
K: 95x6 115x6 115x6 125x6 (She has a hockey game tonight, so couldn't do the 3RM)
A: 185x4 225x3 255x3 255x3 (102.27kg)
*my legs were a bit wobbly. this is because of my hip I think. It's still a bit sore from pulling it on lunges last week....
Second: Metcon!
30 burpees (slightly broken at end)
10 pullups (4 second rest at 5)
50 wall ball shots at 10 lb (4.54kg) nothing heavier in the gym :(, so upped the # reps
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 7:11 AP
Time: 7:23 KH - mostly unbroken imo
Wheee fun workout! Gave it tons of gas :) going to be early tonight <3
Monday, 2 November 2009
Faster, harder, unbroken!
Even though my throat hurt a little bit and I still have some sniffles, I decided to go to the workout today.
Martin's time to put us through some new, fun, experiences.
First:
Work up Squat 3RM.
Result:
I came up to 130 kg today. Still unsatisfied with my squats. Maybe I should have gone for 140 instead of 120 -> 130. Next time I'll 3RM 140+. 130 wasn't "easy", but I felt like I could have pushed another 10 kg's without any problem.
Workout:
30 burpee's (unbroken)
10 pullups (unbroken)
30 wallballs, 8 kg (unbroken)
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 6:36.
I rested a little bit too much between the sets. I could easily have cut 10 seconds between the burpee's/pullups, probably equally much between pullups/wallballs. The rest between wallballs and pushups was definetly needed, none of the rest was. I can push that time down below 6 minutes, next time!
It was a fun workout, I really enjoyed pushing myself a little harder on burpee's/wallballs/pushups than I normally do. I still feel like I have a lot more to push, which is a great feeling.
I ordered a 30 kg vest yesterday for working out. Think I'm going to buy a kettlebell as soon as possible as well. (I'm talking a lot about this but nothing gets done). More stuff for my home training! I need to get prepared until the summer, I must fix all the things I can possibly need before that. I need a couple of kettlebells, some rings, barbell+weights, pullup-possibility and some rings... The vest is a good start!
/Simon
Martin's time to put us through some new, fun, experiences.
First:
Work up Squat 3RM.
Result:
I came up to 130 kg today. Still unsatisfied with my squats. Maybe I should have gone for 140 instead of 120 -> 130. Next time I'll 3RM 140+. 130 wasn't "easy", but I felt like I could have pushed another 10 kg's without any problem.
Workout:
30 burpee's (unbroken)
10 pullups (unbroken)
30 wallballs, 8 kg (unbroken)
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 6:36.
I rested a little bit too much between the sets. I could easily have cut 10 seconds between the burpee's/pullups, probably equally much between pullups/wallballs. The rest between wallballs and pushups was definetly needed, none of the rest was. I can push that time down below 6 minutes, next time!
It was a fun workout, I really enjoyed pushing myself a little harder on burpee's/wallballs/pushups than I normally do. I still feel like I have a lot more to push, which is a great feeling.
I ordered a 30 kg vest yesterday for working out. Think I'm going to buy a kettlebell as soon as possible as well. (I'm talking a lot about this but nothing gets done). More stuff for my home training! I need to get prepared until the summer, I must fix all the things I can possibly need before that. I need a couple of kettlebells, some rings, barbell+weights, pullup-possibility and some rings... The vest is a good start!
/Simon
Wednesday, 28 October 2009
Meh
Yeah 'meh', that's what I have to say about today's training.
Warm up: barbell complex (thank you javorek), squats, pullups etc.
Work up heavy squat.
3x5 Squat.
Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.
Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.
Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.
Tabata intervals; rowing.
Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.
Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.
No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.
Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.
/Simon
Warm up: barbell complex (thank you javorek), squats, pullups etc.
Work up heavy squat.
3x5 Squat.
Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.
Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.
Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.
Tabata intervals; rowing.
Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.
Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.
No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.
Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.
/Simon
Monday, 19 October 2009
Swing and squat!
Hola!
Many new people at the gym today, which is excellent! Some new faces with previous experience of crossfit and some other interesting talents.
So first out today was 3RM squats. Unfortunately I only had one attempt at 100+ and that was 120 kg, it felt like a breeze. I think that I can probably squat 125 or so 5 sets 5 reps still, which means that I haven't lost anything in my squatting from the last couple of months of training (even though I haven't done any heavy squats other than frontsquats/OHS). It felt great! I'm going to try to do heavy squats on saturday or sunday.
Workout:
30 seconds of squats, 30 seconds rest.
Max-rep swings (24 kg high-swings).
Results:
Squats: 34 / 32 / 35
Swings: 50 / 15 / 25
The second round for swings really sucked. My back died really fast and I just had to let go. If I would have thought of putting more snatch into my hips during the second round I probably would have been able to do 25/25 for the last two. I'm not at all disappointed though. 35 squats in 30 seconds must be a new record for me.
/S
Many new people at the gym today, which is excellent! Some new faces with previous experience of crossfit and some other interesting talents.
So first out today was 3RM squats. Unfortunately I only had one attempt at 100+ and that was 120 kg, it felt like a breeze. I think that I can probably squat 125 or so 5 sets 5 reps still, which means that I haven't lost anything in my squatting from the last couple of months of training (even though I haven't done any heavy squats other than frontsquats/OHS). It felt great! I'm going to try to do heavy squats on saturday or sunday.
Workout:
30 seconds of squats, 30 seconds rest.
Max-rep swings (24 kg high-swings).
Results:
Squats: 34 / 32 / 35
Swings: 50 / 15 / 25
The second round for swings really sucked. My back died really fast and I just had to let go. If I would have thought of putting more snatch into my hips during the second round I probably would have been able to do 25/25 for the last two. I'm not at all disappointed though. 35 squats in 30 seconds must be a new record for me.
/S
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