100!

100'th post.

Workout:
5 RM Squat

For time:
A1: 25/20/15/10/5 pushups
A2: 30 walking lunges
(Do 25 pushups, then 30 walking lunges, then 20 pushups, then 30 walking lunges... etc.)

Results:
130 kgx5 Squat
5:00 on the metcon.

The 130 kg squats felt heavy. I've done 5x5x130kg as PR on work-sets so I was hoping that 130 wouldn't be this heavy. I've got to get on the squat-schedule and do 1 heavy squat / week. The metcon was nice though. Would have been hard to push myself harder than that.

Alcohol sucks.

These are the results from the last few days. Since I've been to finland, I haven't been able to post results on here.

20091130:

Max rep burpee's in 1 minute.

3 rounds of 4 seconds negative chin-ups maxrep

Metcon:

3x previous max-rep burpee's is goal in burpee's.

Each minute do 10x high-swings and as many burpee's as possible. When the total number of burpee's have accumulated to the goal, note the round it was completed in.

Results:

25 burpee's in 1 minute.

Chin-ups: 5-4-4

Metcon:

8-8-7-7-7-7-6-6-3-0-(5 swings)-(0 swings)-8-8

I think that was how it was split up, looking at it now I think I might have misscalculated my rounds if it wasn't 14 rounds that was my result.

Results:

Burpee's went fine. I should be able to press out 26.

Chin-ups were nasty.

The metcon was a failure. I had a goal to keep 8 burpee's per round for the first 5 rounds and then move down to 7 to split it out at 10 rounds. This was obviously not something that I succeeded with. At a certain point I just couldn't hold it out anymore and my burpee's went to zero and I needed to rest. Looking back at it now, I rested more than I needed. I could probably have done the 10 swings that round and then just rested a round. Something like that anyway.

I want revenge.

20091129:

Rest day

20091128:

5 rounds of 50 lunges, 30 situps.

Results:

Simon: 13:07

Seidi: 12:54 (2 rounds of 30 lunges, 20 extra-lunges at the end)

We were both hungover from a rough evening the day before. It felt great comming away and doing something healthy.



End notes:

Getting really drunk on the friday evening was really unbeneficial for my training. I knew that I would probably feel it for a day or two. I think I can do a lot better than what I did today and I blame it on being an idiot and drinking (too much) alcohol on the friday. I have one more weekend of alcohol (next) and then perhaps new-years eve. Other than that I don't see any occations to drink alcohol in the future, which makes me a happy bear.

/Simon

One of those time when you think it will be easy...

I skipped going to the gym today since I felt lazy and had my delivery arriving late. That's right, I got my 30 kg vest today. What a beast it is... I carried the package up the stairs and I thought there had to be extra weights in there or something because it sure as hell felt heavier than a barbell with 10 kg's on it...

My plan was to do some home-excersizes with it to see how it worked out etc. First some views about the vest:
It`s a beast. 30x 1 kg sandbag weights in it doesn`t make it small. The strapping that holds it together between the back and the front is really crappy. It's some cardboard where the seem actually broke during my first excersize (yeah, shit). I don't mind it much tho, the strapping didn't fit well so I'd have to re-do it anyway. Plus I have to add an extra strap higher up just a little bit below the armpits because otherwise I can't do push-ups with it. Sit-ups is out of the question unless you just empty the back on it. There are 15 slots in the front and 15 slots in the back.

If you want a vest for metcons, this is not the one for you. 30 kg's is WAY too much for metcons anyway, trust me. You might want to use this one for short sprints if you fix the straps. Pullups, squats, etc. Just simply walking around with it is heavy.

So, to the workout:
Warmup: Getting the vest on. Getting the vest off. HSPU's. Getting the vest back on.

5 rounds of:
20 squats
10 lunges (5 with each leg)
3 modified pull-ups
10 good-mornings (releasing the straps so the front of the vesthangs down when you bend forward).
Remove vest
10x spartan push-ups (one hand near your shoulder, the other near your hip. Explode upwards, switch in mid-air so that the hand near the hip moves up to the shoulder and the one at the shoulder moves down to the hip.)

Results:
5 HSPU (PR)

All squats unbroken.
All lunges unbroken.
4 rounds of pull-ups, fifth round was 1 success 2 fails.
All good-mornings unbroken.
2 rounds of spartan push-ups unbroken, then 2 and stopped doing them.

The spartan push-ups were a lot harder than I thought... the biggest issue was that going into round 3 my shoulders were getting weary from the vest. Going in to round 4 I had so little energy that I was shaking in every excersize I did and I were sweating like a beast. Removing the vest feels like doing a hang-powerclean where the weight lands on your one shoulder. I also tried to work some technique on split-jerks and push-jerks which the vest is actually really well suited for... I also tried doing prison lunges or jumping lunges and had to break after doing 6 of them.

Now how much will I use this vest? Probably not enough for it to be worth the 1000 SEK I invested in it. I need to buy a real pull-up bar so I can do real pull-ups in my house, in which it might come handy for. It was really good for the squats... maybe 100 total squats was overdoing it a little bit, but they all felt pretty good. I`m looking into finding more uses for this vest, but I'm quite sure it's never going to leave the house unless I leave the weights here.

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

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

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