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Anders Alkaersig 09-17-2011 05:53 AM

Re: Anders' log
Met up yesterday with Kræn, Jonas, and Erika for a workout to celebrate the coming of the weekend. Was a bit hung over from the election-beers Thursday night, but managed to get a good session anyway.

After the warm up we did
Back squats 5x5 @ 95kg/210lbs

I’ve previously done 5x5 of BS at 110kg/243lbs, but my legs (especially the calves) were fried from Thursday’s swimming. So, I kept it at 95kg/210lbs. They got hard at in the 2 last sets, and I think it was clever not to go higher. I don’t think I still got the 110kg I me, but the next time I BS, I will try at 105kg.

I also played around with back extensions, ended up with a total of 70 reps.

After a short break we did a partner workout:
In teams of two, complete
1000m row
150 KBswings 24kg/12kg
100 Burpees
One person working at a time.
Finish one exercise before moving on to the next.

Jonas and I finished in approx. 13mins. A brutal workout.
Rowing was done in 250m intervals (500m would be smarter)
KB swings were done in sets of 15. (grip wasn’t an issue, managed to keep all sets unbroken, a gasser)
Burpees were done in sets of 5. Brutal. Brutal. Brutal.

After showers, we ate burger and drank whine. Lovely.

Anders Alkaersig 09-18-2011 05:39 AM

Re: Anders' log
Saturday was a well-needed rest day.

In spite of yesterday’s rest, I woke up quite sore in my calves and hamstrings today. I made it to the gym though and after an extensive 45mins warm up including foam rolling and tons of broomstick ohs I did the following:

Shoulder press 10x2 @ 57,5kg/127lbs. Exactly one minute of rest between sets.
Weighted pull ups 10x2 @ 5-8-10-12-14-14-14,5-15-15,5-16kg (from 11 to 35lbs). Exactly one minute of rest between sets.

I’ve never done heavy sets like that before. A fun change.

Anders Alkaersig 09-20-2011 01:01 AM

Re: Anders' log
Yesterday was an active rest day.

I played a football match but since I’m goalkeeper, I didn’t tax myself too much. I did an extensive warm up including a bunch of different push-ups and atomic sit-ups.
Previous to that, I studied all day and accumulated 85 dead hang pull-ups throughout the day. Looking forward to today’s training!

Edit: oh yeah, I caught a penalty shot in the match.

Anders Alkaersig 09-21-2011 02:38 AM

Re: Anders' log
Awesome training yesterday!

Kræn, Jonas, Erika, and I met up in the evening and started up with a warm up, I did at Crossfit Santa Cruz in the summer:

4 Rounds (of increasing intensity) of:
30sec rowing
30sec back extensions
30sec sit-ups (different variations)
30sec push-ups

Afterwards we did a little bit of stretching and went on to push presses and k2e.

Push press 3-3-3-3-3 @ top weight 67,5kg/149lbs (don’t remember the lower weights)

Did 5 sets of k2e, t2b, and different core exercises on the bar.

I dreaded the metcon since Monday and it lived up to my expectations. It was horrible.

Tabata squats (bottom to bottom) and a 1,23km run (around the block).

I managed to do a total of 120 squats and ran the course in 3mins 37secs.
We used time(in secs)/reps as our score system.
My score was 217secs/120reps = 1,81

I admit, I laughed loudly at Dave Leys when I saw his awkward run on the mainsite video. I reckon, my running was equally funny looking ☺

Nevertheless, I’m satisfied with my performance. 120 squats followed by a 17,2 km/h run.

Major DOMS today

Anders Alkaersig 09-23-2011 02:03 AM

Re: Anders' log
In spite of heavy DOMS early in the day, I managed to survive Wednesday’s football session. Lots of interval running and running at different paces involved. Harsh!

Thursday’s training consisted of 90mins of swimming drills. I’m getting better, but it is still a 90min grindfest!

Anders Alkaersig 09-24-2011 09:50 AM

Re: Anders' log
Yesterday I trained with Jonas and Kræn.

After a thorough warm up we did:
Bench press 5x5 @ 75kg/165lbs – in the 5th set I went for max reps and managed 8.

Between sets we played around with lat pulldowns (for the first time in 3 years or so ☺). I did 5 sets of 8-10 reps at weight from 55-80kg/121-176lbs.

Before wine and schwein we finished off with a mainsite-inspired chipper:
25 Lunges
20 Pullups
30 Boxjump – very high
30 Pushups – h/r
20 T2B
30 KBswing/24kg
30 Atomic situps
30 Back extensions
30 SDHP/24kg
500 m row
1 min in plank position

Time was approx. 13mins and 10secs.

Today I worked out at my backyard.
Strict pullups 8-8-8-8-8
Pushups h/r 15-15-15-15-15
Atomic situps 25-25-25-25-25

Rested 5 mins and

12 min AMRAP of
10 Burpees
10 KBswing/24kg
Up and down of a 5-story stair.
My score was 6 rounds + 8 Burpees.

Anders Alkaersig 09-25-2011 02:11 PM

Re: Anders' log
rest rest rest :kicking0:

loving sunny copenhagen:)

Anders Alkaersig 09-26-2011 02:44 PM

Re: Anders' log
I Was at home all day studying. During my small breaks I managed accumulate approx. 80 strict pull-ups throughout the day. Mixed grips, Mixed widths.

Was goalkeeper at a football match in the evening. Looking forward to heavy fronts squats tomorrow.

Anders Alkaersig 09-27-2011 04:20 PM

Re: Anders' log
Very satisfying training today. Met up with Kræn and Erika.
After the warm up I did:

Front squats 5x3 @ 85kg/187lbs
Ring push-ups 5x12

Front squats felt really good today. I haven’t lifted that heavy 3rep front squats since a massive strength bias period last winter. Very cool to regain that strength while, at the same time, my metcons are getting better.
Ring push-ups were smooth and not too hard.

10 min rest.

For time:
Every minute on the minute do 4 burpees and complete
50 Dead lift @ 80kg/176lbs

My time was approx. 3mins 45secs.
Grip and back was fine and not that fatigued. HAMMIES WERE (AND ARE STILL) SCREAMING! :censored:

Anders Alkaersig 09-28-2011 07:01 AM

Re: Anders' log
Serious DOMS today. Forced rest day.

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