I forgot to post yesterday as well sigh.
Start:
Crossfit warmup
Then:
Partner-workout
work 30 second, swap, repeat.
8 rounds of (four each) pullups
8 rounds of (four each) pushups
8 rounds of (four each) situps
8 rounds of (four each) squats
Result: 531 ( Simon: 273, Herman: 257 ).
I loved the workout. It was tons of fun. 18 pullups in the first run felt good. I think I managed to put up roughly 60 pullups in total. It was tough! And today I can feel my muscles aching a bit here and a bit there which is a good feeling.
I haven't worked out anything today, saving it either for training tonight (if I have the time) or taking a rest-day (tuesday was a semi-rest day).
Showing posts with label pull-ups. Show all posts
Showing posts with label pull-ups. Show all posts
Friday, 11 December 2009
Thursday, 26 November 2009
PR comes and it droppa de bombs!
Today was another awesome day at the crossfit gym! Today we started out with some ring-dips with slowly going down and trying to explode to get to the top position. I'm not really strong enough to get those explosive... yet!
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
Friday, 20 November 2009
Upper body workout
Another day, another workout. As it should be.
Workout:
Work up heavy TGU on both hands.
Rest 3 min.
3 x AMRAP dips (until failure), rest 3 minutes between sets.
3 x 15 pull-ups (unbroken), rest as needed between.
For time:
15 - 12 - 9 of
Burpee's, knee's to elbows.
Results:
32.5 kg right hand TGU, 32.5 failure 2x on left hand. It is very obvious that my technique is different between my hands. 32.5 kg wasn't really that rough on my right while nearly impossible on my left.
Dips: 24, 19, 15.
Pullups: Unbroken, unbroken, 5+2+quit. I had wounds in my hands from previous blisters and going into set three, the wounds couldn't hold it anymore and started bleeding. I tried going for the third set, but after 5 repetitions it was hurting too much to continue so I gave it another attempt but that didn't work. Then I quit.
Metcon:
5 minutes 43 seconds.
The time was so-so. My burpee's were killing me due to the previous tasks. The KTE was really rough too since my grip was dead and my back was also tired. I could probably do this in below 5 minutes without blinking if I had started with it ;) I never rested though, I did it all in one rush and going into the 9'ers my pulse was topping up at max. I didn't have much issues with the pannben, it was mostly physical this time. That feels great.
Simon out!
Workout:
Work up heavy TGU on both hands.
Rest 3 min.
3 x AMRAP dips (until failure), rest 3 minutes between sets.
3 x 15 pull-ups (unbroken), rest as needed between.
For time:
15 - 12 - 9 of
Burpee's, knee's to elbows.
Results:
32.5 kg right hand TGU, 32.5 failure 2x on left hand. It is very obvious that my technique is different between my hands. 32.5 kg wasn't really that rough on my right while nearly impossible on my left.
Dips: 24, 19, 15.
Pullups: Unbroken, unbroken, 5+2+quit. I had wounds in my hands from previous blisters and going into set three, the wounds couldn't hold it anymore and started bleeding. I tried going for the third set, but after 5 repetitions it was hurting too much to continue so I gave it another attempt but that didn't work. Then I quit.
Metcon:
5 minutes 43 seconds.
The time was so-so. My burpee's were killing me due to the previous tasks. The KTE was really rough too since my grip was dead and my back was also tired. I could probably do this in below 5 minutes without blinking if I had started with it ;) I never rested though, I did it all in one rush and going into the 9'ers my pulse was topping up at max. I didn't have much issues with the pannben, it was mostly physical this time. That feels great.
Simon out!
Monday, 16 November 2009
Day 2: The mental blockade
I was planning on resting today, but Martin said I should train... so I did!
Today, was 'Barbara'. She's a nightmare.
20x Pullups
30x Pushups
40x Situps
50x Squats
... 5 rounds!
Results:
Round 1: Below 4 minutes (3:53 or something). Pullups 10+5+5, the rest pretty unbroken.
Round 2: Just above 6 minutes. Pullups 5/5/5/5, pushups were harder this round.. broke into several sets. I started feeling my lower legs on the end of round two, which caused me to give up a little on round 3:
Round 3: Just above 8 minutes. Broke everything into smaller parts, my lower legs started cramping. I was whining a lot too. I smashed my shin into the pull-up bar this round, causing me to bleed a little.
Round 4: Cut down push-ups to do them on the knee's. Cut down my squats to 25 instead of 50. Still just above 8 minutes.
Round 5: Pull-ups done with rubberband, push-ups done on knee's but mentally I came back here and pushed through on 6 minutes. Did the situps/squats unbroken and just ignored the lower legs even though they cramped a bit. I was probably dehydrated which could have caused the cramps so much.
Generally I'm terribly unsatisfied with my results. I should be able to push through this one with all rounds below 6 minutes, but somehow I just couldn't put my mind to it during round 3 and 4. I wanted to give up and it all felt like it sucked ass. I did get back on the 5th round, starting to think about "This is where I want to be, this is what I want to do". I need to get back to my mental level from before my sickness... also I need to get back to my physical level from before my sickness :) I should be back in my old shoes within a week or so.
/Simon out.
Today, was 'Barbara'. She's a nightmare.
20x Pullups
30x Pushups
40x Situps
50x Squats
... 5 rounds!
Results:
Round 1: Below 4 minutes (3:53 or something). Pullups 10+5+5, the rest pretty unbroken.
Round 2: Just above 6 minutes. Pullups 5/5/5/5, pushups were harder this round.. broke into several sets. I started feeling my lower legs on the end of round two, which caused me to give up a little on round 3:
Round 3: Just above 8 minutes. Broke everything into smaller parts, my lower legs started cramping. I was whining a lot too. I smashed my shin into the pull-up bar this round, causing me to bleed a little.
Round 4: Cut down push-ups to do them on the knee's. Cut down my squats to 25 instead of 50. Still just above 8 minutes.
Round 5: Pull-ups done with rubberband, push-ups done on knee's but mentally I came back here and pushed through on 6 minutes. Did the situps/squats unbroken and just ignored the lower legs even though they cramped a bit. I was probably dehydrated which could have caused the cramps so much.
Generally I'm terribly unsatisfied with my results. I should be able to push through this one with all rounds below 6 minutes, but somehow I just couldn't put my mind to it during round 3 and 4. I wanted to give up and it all felt like it sucked ass. I did get back on the 5th round, starting to think about "This is where I want to be, this is what I want to do". I need to get back to my mental level from before my sickness... also I need to get back to my physical level from before my sickness :) I should be back in my old shoes within a week or so.
/Simon out.
Sunday, 15 November 2009
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.
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.
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
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**
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**
Tuesday, 27 October 2009
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
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....
-------------------------------------------------
BONUS CONTENT!!!!
-------------------------------------------------
Halloween Protein Shake!!!
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
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....
-------------------------------------------------
BONUS CONTENT!!!!
-------------------------------------------------
Halloween Protein Shake!!!
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
Monday, 26 October 2009
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
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
Saturday, 24 October 2009
Tabata and New Deadlift PR
Yo time to get down to business:
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
Friday, 23 October 2009
Tabata yeah!
So I had to get some encouragement to take on Simon's workout today. I wore the shirt, and I only break this one out for 110% efforts and balls to the wall type stuff. So far it has worked! So here's looking at you kids!
Warmup: Jarovek Barbell
Workout: Tabata Something Else
Each round 20 seconds max work, 10 seconds res, no extra rest anywhere:
8 rds pullups
8 rds pushups
8 rds situps
8 rds squats
****caveat, I assumed that these were to be cycled through, and not 8 rds in a row of each exercise****
Pullups: 10/7/6/6/5/6/7/7 *not sure how I got back up to seven
Pushups: 24/17/15/14/12/12/11/13
Situps: 16/13/15/14/14/14/12/13
Squats: 18/18/19/18/17/19/19/19
Result: 430 reps
I was sucking air hard pretty much the whole time, but for some reason my energy sustained even on the last round . My chest was starting to burn pretty bad, and my sustained heartrate over the 16 min was avg 187
Post Workout: Did some work for form on power cleans:
Frankenstein 45 lb 6 reps
Scarecrow 45 lb 6 reps
Whip Unders 45 lb 6 reps
Tall Muscle Cleans (no dipping) 45 lb 6 reps
Scarecrow Dive Under 45 lb 6 reps
Violent Shrug Dive Under 45 lb 6 reps
Full power Clean 45 lb 6 reps
I just kept it light, I'm a bit wore out.
Thursday, 22 October 2009
"Tabata Something Else"
This workout was quite something else. We started out with some ring-dip training. After we got what was comming for us.
Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.
Total all reps for all rounds to a number. That's your result.
Result: 51 + 59 + 69 + 111 = 290 reps.
Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.
/Simon
Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.
Total all reps for all rounds to a number. That's your result.
Result: 51 + 59 + 69 + 111 = 290 reps.
Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.
/Simon
Wednesday, 21 October 2009
Yo where the white women at!? AND Ladder of hell....
Hey all of you people who read this (like 5-6 now, not bad! maybe more!). As you know, my name is Aaron, and I've come to steal all your white women (I hear you have lots of fine blondes in Sverige!).
No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).
Kristin's results today:
Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.
Workout 2: (Brace yourself, this is one high performing woman)
Jarovek Complex warmup 45 lb (20.5kg) barbell
Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)
Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps
TIME: 15:50 - Yeah, sick! Good job!
Aaron's results:
Jarovek Complex
Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)
**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.
Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup
TIME: 16:08
Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)
PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!
No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).
Kristin's results today:
Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.
Workout 2: (Brace yourself, this is one high performing woman)
Jarovek Complex warmup 45 lb (20.5kg) barbell
Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)
Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps
TIME: 15:50 - Yeah, sick! Good job!
Aaron's results:
Jarovek Complex
Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)
**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.
Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup
TIME: 16:08
Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)
PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!
Tuesday, 20 October 2009
Powercleans and the ladder of hell.
Today we started with the powerclean. A move I've done a lot before and still I learned new things! Martin discussed the 2-pull or 2-stage powerclean and I can honestly say that I've been missing that part out a lot. I've been doing the accelerated pull from the bottom, which is wrong. I'm going to practice this a lot this weekend. I'll even try to throw it in before training on thursday if I can get there early (and if the gym is open). Since I also recorded myself powercleaning this sunday, I have a lot of things to go through and a lot of things to think about regarding my powerclean. I feel like I have a long way to go there and I feel like 100 kg's powerclean is an easy obstacle to pass at my next 1RM attempt.
Today's workout was something I named "Ladder of hell" after my breakfast.
Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.
Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.
My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.
Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!
Today's workout was something I named "Ladder of hell" after my breakfast.
Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.
Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.
My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.
Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!
Bodyweight Fran deeds, done dirt cheap
Sorry for the short post, my bosses boss is in town and gotta hit the hay.
Jarovek Complex Warmup
Workout:
OHS
5x 95 lb (43.18kg)
4x 105 lb (47.7kg)
*had to stop because my shoulders aren't flexible enough yet I think.
Then:
3-3-3-1-1-1 Powerclean:
3x135 (61.4kg)
3x155 (70.45kg)
2x165 fail (75kg)
1x165 (75kg)
1x185 (84kg)
1x205 fail (93.1kg)
1x195 (PR) (88.6kg)
1x200 fail (90.9kg)
LOOOL :)
Then Burpee Helene:
21+15+9 reps of pullups+burpees
Time: 10:20 (PR)
This time really sucked. But my heart was racing the whole time and effort was very very high. So I can't say I am disappointed...
I am sure I will do great in the future. Not sure why it's so hard on these high intensity timed workouts :(
Bodyweight: 100KG
Jarovek Complex Warmup
Workout:
OHS
5x 95 lb (43.18kg)
4x 105 lb (47.7kg)
*had to stop because my shoulders aren't flexible enough yet I think.
Then:
3-3-3-1-1-1 Powerclean:
3x135 (61.4kg)
3x155 (70.45kg)
2x165 fail (75kg)
1x165 (75kg)
1x185 (84kg)
1x205 fail (93.1kg)
1x195 (PR) (88.6kg)
1x200 fail (90.9kg)
LOOOL :)
Then Burpee Helene:
21+15+9 reps of pullups+burpees
Time: 10:20 (PR)
This time really sucked. But my heart was racing the whole time and effort was very very high. So I can't say I am disappointed...
I am sure I will do great in the future. Not sure why it's so hard on these high intensity timed workouts :(
Bodyweight: 100KG
Sunday, 18 October 2009
It's hard to think...
Hey!
Martin (one of my trainers at xfit uppsala) told me to do this workout:
First
21+15+9 reps of pullups+burpee's
Then:
3-3-3-1-1-1 powerclean
Then:
Start at 40% OHS 1 RM, increase 5 kg / minute. 5 reps / minute.
I also added:
3-3-3-1-1-1 of standing rows (instead of "death by pull-up").
Results:
Well, I wrote it all down on a paper... that I thought I left at home, but I left it in my jacket and I accidentially picked up a shopping-list for yesterday that I thought I had forgot at home. What a mess.
Anyways, I did
21 - 15 - 11 of Pullup+burpee. Uhm yeah, that's right. Time? Lousy 7 min 4 seconds. I recorded a vid and noticed that I rested WAY too long. I probably could have done it in 6 - 6:30 if I just would have cut down on the resting. I'm not sure why I did it. I wasn't fully warmed up when I began, maybe that explains it.
Powercleans:
x3 - 60
x3 - 70
x3 - 80
x1 - 90
x1 - 95 (PR)
x1 - 97.5 (PR)
I probably should have tried for 100. I didn't. I'm stupid.
OHS:
35, 40, 45, 50, 55, 60, 65, 70 (fail after 3).
That was rough. The 70's were heavy as hell and I couldn't get up on the fourth.
Standing row:
60, 70, 80, 90, 100, 110 kg. PR? I think so :P It's the highest recorded one I know of anyway. It felt like I could do more, though.
A nice workout all-in-all. I could have performed better, which is sad.
Oh btw, recording your workout is awesome. I'll post the vid for the burpee-pullup later. (I have to shrink it from 1.3gb). But on the powercleans I noticed a few things about my technique that definetly could be worth improving and probably will extend to my deadlift as well! Awesome.
/S
Martin (one of my trainers at xfit uppsala) told me to do this workout:
First
21+15+9 reps of pullups+burpee's
Then:
3-3-3-1-1-1 powerclean
Then:
Start at 40% OHS 1 RM, increase 5 kg / minute. 5 reps / minute.
I also added:
3-3-3-1-1-1 of standing rows (instead of "death by pull-up").
Results:
Well, I wrote it all down on a paper... that I thought I left at home, but I left it in my jacket and I accidentially picked up a shopping-list for yesterday that I thought I had forgot at home. What a mess.
Anyways, I did
21 - 15 - 11 of Pullup+burpee. Uhm yeah, that's right. Time? Lousy 7 min 4 seconds. I recorded a vid and noticed that I rested WAY too long. I probably could have done it in 6 - 6:30 if I just would have cut down on the resting. I'm not sure why I did it. I wasn't fully warmed up when I began, maybe that explains it.
Powercleans:
x3 - 60
x3 - 70
x3 - 80
x1 - 90
x1 - 95 (PR)
x1 - 97.5 (PR)
I probably should have tried for 100. I didn't. I'm stupid.
OHS:
35, 40, 45, 50, 55, 60, 65, 70 (fail after 3).
That was rough. The 70's were heavy as hell and I couldn't get up on the fourth.
Standing row:
60, 70, 80, 90, 100, 110 kg. PR? I think so :P It's the highest recorded one I know of anyway. It felt like I could do more, though.
A nice workout all-in-all. I could have performed better, which is sad.
Oh btw, recording your workout is awesome. I'll post the vid for the burpee-pullup later. (I have to shrink it from 1.3gb). But on the powercleans I noticed a few things about my technique that definetly could be worth improving and probably will extend to my deadlift as well! Awesome.
/S
Saturday, 17 October 2009
Burpee Helene - Aaron
I lay useless, like Austin Power's flaccid unit after his mojo being stolen - unable to do anything, as he was unable to perform with Heather Graham (man that would suck). I truly am wiped out and smoked like no other. Going into the workout today, I was already sore, not full of energy, and just plain wiped out. I considered taking a rest day, but then realized that hey, I have to do it, I just have to.
Warmup Jarovek Barbell Complex
Workout:
Burpee Helene:
3 rounds for time:
20 Burpees
21 Swings (50 lb kettlebell (22.72 KG)
12 pullups
Time: 14:48
Avg Heart Rate: 191
** This really hurt. I kept pressing myself any time I felt I could do a few reps. My heart rate was constantly 188-193 and it was so hard to keep pushing.
Deadlift Workout:
135 lb x 8 (61.36KG)
225 lb x 6 (102.27KG)
315 lb x 2 (143.18KG)
335 lb x 2 (152.27KG)
at this point my back was hurting and it felt like a good point to quit.
I can honestly say today I have 100% effort and I am pleased with how hard i tried. :)
Warmup Jarovek Barbell Complex
Workout:
Burpee Helene:
3 rounds for time:
20 Burpees
21 Swings (50 lb kettlebell (22.72 KG)
12 pullups
Time: 14:48
Avg Heart Rate: 191
** This really hurt. I kept pressing myself any time I felt I could do a few reps. My heart rate was constantly 188-193 and it was so hard to keep pushing.
Deadlift Workout:
135 lb x 8 (61.36KG)
225 lb x 6 (102.27KG)
315 lb x 2 (143.18KG)
335 lb x 2 (152.27KG)
at this point my back was hurting and it felt like a good point to quit.
I can honestly say today I have 100% effort and I am pleased with how hard i tried. :)
Friday, 16 October 2009
Big five-55
Today's workout is inspired from gym jones.
Piston press on 24 inch ball @ 25 kg each dumbbell (one rep is one with each arm)
Pull-up
Deadlift @ 80 kg.
Burpee
Goblet squat @ 35 kg.
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps.
Time:
31 minutes 43 seconds.
I'm not entirely satisfied with my time. Too much people at the gym, had to run around to find spots to pull-up at. I did my pull-ups with the grip that Björn and Martin taught me to use. I'm finding it easier and easier to do, although still not easy enough. I had to split some of the pull-ups. I think I probably rested too much between the sets, but the burpee's went really good. I'm going to be so fucking sore tomorrow.
That's my friday!
/Simon.
Piston press on 24 inch ball @ 25 kg each dumbbell (one rep is one with each arm)
Pull-up
Deadlift @ 80 kg.
Burpee
Goblet squat @ 35 kg.
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps.
Time:
31 minutes 43 seconds.
I'm not entirely satisfied with my time. Too much people at the gym, had to run around to find spots to pull-up at. I did my pull-ups with the grip that Björn and Martin taught me to use. I'm finding it easier and easier to do, although still not easy enough. I had to split some of the pull-ups. I think I probably rested too much between the sets, but the burpee's went really good. I'm going to be so fucking sore tomorrow.
That's my friday!
/Simon.
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