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....


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

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