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Old 03-01-2012, 06:59 PM   #321
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Yay, I have strept throat.

Going to take a couple days off, then get back into things lightly (I'll probably end up doing my 3RM week twice, once light, then heavy).
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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Old 03-04-2012, 10:18 PM   #322
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

March 4th

Back in the game. Moved everything around in my gym so I have more space to pull off the ground, but my squat rack is now right in front of the garage door, so I feel more on my midfoot than heel. If I can remember, I'm going to turn it around tomorrow.

Front Squat 3-3-3
40x3x5
95x5
135x3
155x1
175x1
190x1
200x1
205x3 (This was tough but I got through)
210x3 (PR . This was a fight. Elbows shaking on the way up. Last rep was a huge battle but I got it. I was (still below parallel) higher on rep 2 than the others.)
200x3 I dropped down, as my body was fried from the last two sets. This was actually quite hard, and my chest dropped a lot on the last rep. Needed to focus on elbows up)

Rested about 45 mins (I was on the phone with a friend) and then:

Snatch (I really wanted to work these in today. I may start snatching instead of metcons on Sundays)
40x2x5 (Snatch Balance)
40x2x3 (Snatch, as is every rep hereafter)
60x2
80x1
80x1
85x1
90x1
95x1
100x1
105x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1


I bolded 110 because that was were I decided to stick for the day and just get in a bunch of reps at. I have had issues in the past with hip stability in the bottom position, so today's focus was on sticking it. I should have held the bottom too, but I forgot about it. Anyways, first couple reps were good. I started setting up with my hips much lower (I previously used a DL/Clean setup), then I started to come forward a little bit and so I thought that I needed to pull back more. So I tried that for a couple reps and it didn't work. Then I realised before the last rep that I was not finishing the 2nd pull fully so I fixed it and it felt great. Now that I know roughly where I am at, I'll probably shoot for 5 good reps next time, upwards of 110.

Lastly: My Dad could hear me dropping 110 from waist height (I wanted experimenting with the sound), and told me he's cool with me dropping if needed, but doesn't want me doing it just whenever for fear of the concrete underneath. Personally, I don't think it would do anything, but the happier he stays the longer I get to keep half the garage, so anyone know of any NON-PERMANENT noise reducing strategies? I don't want to build a lifting platform, I don't have the time, money, or space to put it when we get 2 cars.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |

Last edited by Daniel Frankel; 03-04-2012 at 10:20 PM..
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Old 03-04-2012, 10:37 PM   #323
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Christ, I write long-*** log entries.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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Old 03-05-2012, 12:14 PM   #324
Paul Victor French
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Re: My Quest To Become an Animal - Frankel's Log

Nice lifts back from illness, but honestly the best way to reduce the noise, stop dropping the weight. You can deadlift 300 pounds (I think) so why were you dropping 110 pounds from waist height to begin with?

I have access to full bumpers, but unless it's a metcon, or I am getting max weight over my head, I don't need to drop the weights I can lower them to the ground with minimal noise.
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Old 03-05-2012, 02:21 PM   #325
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Quote:
Originally Posted by Paul Victor French View Post
Nice lifts back from illness, but honestly the best way to reduce the noise, stop dropping the weight. You can deadlift 300 pounds (I think) so why were you dropping 110 pounds from waist height to begin with?

I have access to full bumpers, but unless it's a metcon, or I am getting max weight over my head, I don't need to drop the weights I can lower them to the ground with minimal noise.
Well I bought bumpers for safety purposes (making sure nothing gets damaged IF the weight is dropped). My thoughts are that I can easily prolong the life of the plates and bar by not dropping, however I wanted to know how much noise it would make if I were to miss a lift, which evidently will happen eventually.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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Old 03-05-2012, 04:35 PM   #326
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

March 5th.

Bad day. A very, very bad day. Maybe I just had an off day, maybe I'm coming off of strept throat still (Which I probably am), maybe it's because I got 5.5 hours of sleep last night (Maybe a little less than normal, usually (except for summer) I'm training off of 5.5-6.5 hours or so), but today just didn't work out.

Before I list everything, keep in mind I hit a 160x5 Push Press last week.

Push Press 3-3-3-3-3
40x3x5
95x5
120x3
135x1
150x1
160x2(f)
160x0(f)
150x3
155x0(f)
150x3


This just didn't go well. I'm still playing around with location for my squat rack with the new setup. I feel like I may just move it into place where it was (now on top of a mat) when I use it, because at the end of the garage is too sloped, I was coming forward a little.

Anyways, waited 20 or so, then:

4 Rounds:
4 Thrusters, 115#
12 Russian KB Swings @32Kg
20 DU
Time: 9:11

I didn't feel like I had the capacity to go full intensity today, but I was probably at about an 85. I could probably hit 8:25 next time, but I did this outside and hands were super cold, so I needed to take my time on some stuff.

Thrusters: I needed more control coming down on some reps
KB Swings: Chest dropped a little, needed more hip explosion
DU: Tripped up a bunch of reps. That will get better with practice.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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Old 03-07-2012, 06:14 PM   #327
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Re: My Quest To Become an Animal - Frankel's Log

March 7th

Today wasn't bad.

30 Muscle-Ups:
Time: 5:26

This went well. Previous PR was 7:30. I wanted to go 3x(3-2-2-1-1-1). It turned out like this:
3-2-2-1-1-1
3-2-2-1-1-1
2-1-1-1-1-1-1-1-1

I was at 26 at 4:30 I think, so sub-5 is def. doable next time. I failed rep 24, no other fails (I got over, could not lock it out).

Also, yesterday was fitness testing for my class.
33 Burpees in a min (Goal is 40)
Can't remember the other stuff, I'll post it tomorrow or something.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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Old 03-08-2012, 11:34 AM   #328
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

March 8th (Part 1)

Just finished up a morning session, afternoon session around 3:30-4:00-ish

25-50
20-40
15-30
10-20
5-10
Burpees-Situps
Time: 8:24

Ill talk about this later, but it was tough, really tough.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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Old 03-08-2012, 05:01 PM   #329
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

March 8th (Part 2)

Previous workout was tough because burpees involve rapid hip/abdominal flexion to bring your feet up, and so they are already fatigued by the time the situps come around. Situps I just couldnt make myself go faster.

Anyways, later in the aft:

Clean + Clean + Jerk
(A ton of random clean and jerks for warmup weights, a little complicated to explain)
135xCCJ
150xCCJ
160xCCJ
170xCCJ
180xCC(f)
(The jerk was more of a push press with a drop into a split. I locked it out fine, but I would not count it as a jerk. However, I've never had that much overhead before, so... )

Going to start a new Linear Progression program my coach helped me make up after this coming-up 1RM week. It's not ideal, but fits best with the fact that I'm in a fitness class (coach is teacher) where I need to be doing what the class is doing (I can scale up as needed, obviously), which is mostly conditioning stuff. Anyways:

Sunday: Squat 3x5, Power Clean 3x3
Monday: WOD
Tuesday: WOD, Press 3x5 (Or 3x3, I'll see later), Deadlift 1x5
Wednesday: Rest (This may be moved around, It'll depend on the week)
Thursday: WOD, Squat 3x5
Friday: WOD
Saturday: Rest
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |

Last edited by Daniel Frankel; 03-08-2012 at 05:08 PM..
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Old 03-10-2012, 04:38 PM   #330
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Re: My Quest To Become an Animal - Frankel's Log

March 10th

Easy day today, going skating tonight for a couple hours but I wanted to get in a quick metcon.

10 - 20
8 - 16
6 - 12
4 - 8
2 - 4
Russian Swings @32KG - Ring Pushups
Time: 4:30
Broke up the ring pushups a little, but did not go to failure.
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Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
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