Two days!

I forgot to post yesterday, so here it all comes:

(yesterday)
Warmup

Workout: Tabata intervals: 8x squats, 8x pushups, 8x situps. Technique training.

No results (was buzy helping other people with their workout so couldn't keep track).

I could have pushed myself much much harder, but was trying to "instruct" people a little bit and push them while we were doing it. I'll take this one as a rest day.


Today:
Warmup

Workout:
Workup heavy 3RM press (barbell).

Metcon:
10x KB Push-press (10 on each arm)
10x knee's to elbows
3 rounds.

Results:
Press: 70 kg went up 2x3 times. I felt powerful and the 70 kg's weren't heavy at all. I felt like 72.5 wouldn't be difficult on 3x, 75kg would probably have gone up without too much worries (but just once). Wanted to try but I screwed up and forgot to put on extra weights, sigh.

Metcon:
I think I did it in 3:41? 4:41? Not sure heh, can't remember. I did only 8 reps KB though but I did them with 32kg so it felt good. Looking forward to the results from this upper-body training.

Simp

I'm back!

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.

My Neck, my back, my uhhhhh, just like that...

Oh Simon how you work this spry 100 kg body of mine. Today I worked out with Blake and Dan. I was quite impressed by both guys. Blake is Steph's brother. He's really cool and a lot of fun to work out with. This guy is intense, funny, charming, shit, he has it all :) Anyway, enough about that.

Warmup: Jarovek complex

First:
Dumbell press, push press, push jerk.

Dumbell Press
Blake: 65x3 (29.5kg) 70x3 (31.8kg) 75x3 (34.0kg)
Aaron: 50x3 (22.7kg) 50x3 50x3

Dumbell Push Press
Blake: 80x3 (36kg) 80x3 80x3
Aaron: 65x3 (29.5kg) 65x3 65x3

Dumbell Push Jerk
Blake: 80x5 (36kg) 80x5 70x5 (31.8kg)
Aaron: 70x5 (31.8kg) 60x5 (27.3kg) 45x5 (20.5kg)

**my left shoulder started giving out and had to drop weight, I think both days of hard shoulder work in a row got a bit rough**

then:
Virtual Rope Climb, 3 sets of 6 rep pulls

Then, metcon:
3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.


Blake Result: 6:37 - Total animal, 50 lb (22.7kg) on the lunges

Aaron Result: 9:03 40lb (18.2kg) on lunges **I skipped the last set of lunges because my hip popped pretty hard. Also my last 20 pullups were shit, mainly jump up and slow let downs. From yesterday and today, just so many pullups and was not able to do them well**

How you get eaten up, chewed to pieces and pooped out in 1 hour.

I think Björn hates me, or whomever of him or Martin that wrote the last 2 days of workouts. Today was a new experience, for sure.

First:
Kettlebell (or dumbbell) press, push press, push jerk.

Do 3x3 press, 3x5 push press and 5x5 push jerk. (on each arm)

then:
Rope climb 4.2 meters (use your feet). 3 times.

Then, metcon:

3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.

Results:
Started the press with 24 kg's. Then did the push-press with 24 kg's. Raised Push-jerks to 32 kg's. Felt like I could do the push-presses with 32 kg, so I did a 5 with each arm, 32 kg's push-press. My shoulders were burning at this point. All the presses were done with a few starters to warm up technique. I don't think I've ever push-pressed 32 kg kettlebells before. I feel like being close on doing presses with them.

The metcon: 9:26 or 9:36 or something. The oh-lunges was done with 24 kg kettlebells and it put strains on my shoulders that were quite the new experience. In the second round I couldn't press and barely push-press the 24 kg to position. I even failed the first attempt on my lunge just because my shoulder couldn't keep up with it. The pullups went a lot better than expected. Now I've done 130 pullups the last 2 days. I would be pretty furious if they didn't improve.

Maybe I should take a rest day tomorrow, or maybe I should just go on like I should. Like the machine I want to be.

/Simon out

Oh what a feelin' - when you're dancin' on the ceilin'

Did Simon's last workout. Shout out - I <3 ya babe (Simon). Simon says workout. Popedog works out. Sheesh, still on the workout high from the metcon!

3RM Press / Push-press / Push-jerk

Press:
95x3 (44kg)
115x3 (52kg)
135x3 (61.4kg)
135x3 (61.4kg)
135x.5 (61.4kg)
135x3 (61.4kg)

Push-Press:
135x3 (61.4kg)
155x3 (70.5kg)
155x3 (70.5kg)
155x3 (70.5kg)

Push-Jerk (hey stop pushing me):
155x3 (70.5kg)
175x3 (PR!!!!! exceeds my 1 RM) (79.5kg)
175x1 (79.5kg)
175x1 :( (79.5kg)

***At this point my forearms are killing me, yikes.

Metcon:
3x room length (15M) walking lunge
30 pullups
2x room length walking lunge 2x50 lb (22.7kg)
20 pullups
room length walking lunge 35 lbs (16kg) overhead
10 pullups

Result: 8:32

** my last 7 pullups or so were jumping pullups trying to let the bodyweight down slow with deconcentric contractions, as I was no longer able to pull up....

**very happy with should press results, but I really need to get better at pull ups....


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1.5 scoops of your favorite whey protein
1/2 can (8 oz / .227KG) pumpkin filling (non sweetened, etc)
4 oz (120 ml) milk (mjolk)
13 almonds
dash of nutmeg
5 dashes cinnamon
4 ice cubes
and add splenda brown sugar (this is uber low cal) to taste

BLEND!
Eat!
YUMMMMMMMMMMMMM

Back to reality

So after a weekend of chips, beer, whiskey and other horrible things... I only have one evening left of that kind of behavior.

Anyways, training is back into its regular schedule.

We started out today with:

3RM press / push-press / push-jerk.

I went directly for the push-press and skipped the ordinary press. Unfortunately, because of time, I didn't really have the time to maximize all of them. Results were 70 kg on the push-press and 90 kg on the push-jerk. I think I can probably go up 5-10 kg's on the push-jerk, and more on the push-press. Oh well, it felt good anyway - haven't done any heavy push-press / jerk recently.

The metcon part:
I'm not sure how long our room is, but my guess is roughly 10-15 meters.

3 x room length walking lunge.
30 pullups
2 x room length walking lunge holding 2x24 kg kettlebell's
20 pullups
room length walking lunge holding 15 kg overhead weight
10 pullups

Time: 6:38 (I think, somewhere around that anyway).

This workout was awesome. I really needed some pullup-training and I even did 10 before starting. I feel the pull-ups getting better and better, and I'm hoping that I can do 21 in a row soon to be able to improve the time on fran. Speaking of that, I'm hoping to do fran this week (maybe wednesday) as an extra-training. I feel like I can get a lot better than my previous time.

Oh well, back to work / life etc. Tonight I'm going to watch "Every second counts" with Martin. I'm really looking forward to that!

/S

KettleBell, Push, Pull, Squat - and recruit people to workout with you!

Steph and I hit the gym eager for tonight's workout. Kristin was there as well and just getting started in her workout. Always up for a challenge, she agreed to do this workout with us. She's a bit of a freak, but in a good way, and performed quite well:

2 Rounds:
60 sec KB swing
90 sec rest
60 sec Pushup
90 sec rest
60 sec Pullups
90 sec rest
60 sec Air Squats
90 sec rest

(perform until failure, then perform at start of rest until failure)

Popedog:
50 lb (22.72KG) kettlebell swings

Round 1: (round 2)
KB: 37/11 (25/8), Pushups: 40/9 (27/11), Pullups: 11/7 (7/5), Squats: 30/20(28/13)

Steph:
12 lb (5.45 KG) kettlebell swings (she went uber light weight to get better at form etc.)

Round 1: (round 2)
KB: 29/20 (26/21), Pushups: 8/5 (9/7), Pullups (120 lb assist): 10/5 (9/5), Squats: 38/25 (34/17)


Kristin:
I think it was 35 lb kettlebell (16 KG) but might have been more?

Round 1: (round 2)
KB: 25/12 (20/12), Pushups: 25/13 (23/12), Pullups: 11/7 (12/5), Squats: 30/12 (34/17)

***I was impressed with the athletes today, very hard work throughout!


Then: 3 Sets of 3 press, 3 pushpress 3 jerks

Aaron:
125 lb: 2/2/1 (56.8KG)
105 lb: 3/3/2 (47.7KG)
105 lb: 3/2/2 (47.7KG)

Steph:
25 lb: 3/3/3
30lb: 3/3/3
30lb: 3/3/3

Kristin:
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)