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Old 10-05-2011, 08:24 PM   #101
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Forgot to mention, our skill work was handstands, and warmup was 2xmax HS hold against a wall

2:00 (My abs got loose and I couldn't regain it after 1:45 or so, so I just dropped, b/c emphasis was on abs tight/butt tight
1:00 (Wasn't interested in going for longer considering I did wallballs/thrusters/KB swings/press yesterday, and wallballs were coming right after I finished.
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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 10-06-2011, 05:39 PM   #102
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

October 6th

Not a good day. I've been in a terrible mood since I woke up, which didn't help my training much today.

Deadlift 3-3-3-3-3

45x3x5
95x5
135x3
150x1
170x1
185x3
195x3
195x3 (Tried again because I didn't like how parallel my back angle was to the ground)
200x3
210x3 (3RM PR)


Still having some trouble keeping my hips a little lower. I found I starting doing this thing where once the weight just above mid-thigh I basically did a little hop as I kept pulling and it kind of jumped up that last bit. I didn't like it, but I'll make sure I just pull more controlled next time.

I think I strained my right quad during wall balls yesterday. It only hurts in a squat position though; I may take some rest from squatting (Was suppposed to be a 1RM day on Sunday, but ill see how I feel) for a little bit, maybe until after the weekend.
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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 10-08-2011, 07:21 PM   #103
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

October 8th

Quad strain is a ton better today. I may end up squatting tomorrow as planned, I'll see how I feel. Wasn't sure what to do today, came up with this after I had warmed up.

3xFT:
7 Wall Climbs (+1 HSPU at the top of every rep)
14 L-Pulls
21 HS Wall Run (Per side)
Time: 14:40

This was hard, as I SUCK at wall climbs and L-pulls. I could get it down to 10 mins or so unbroken, as I finished round 1 at 3:30 taking 2 breaks between wall climbs, which slowed me down like crazy during the WOD.
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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 10-09-2011, 03:13 PM   #104
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

October 9th

Today = AMAZING. PR DAY!

BS 1-1-1-1-1-1

45x2x5
95x3
135x3
160x1
180x1
195x1

210x1
220x1
(Swayed onto the left leg during the squat up, not sure what happened)
230x1 (Easy)
240x (f) (Not sure what happened, I think I just didn't spread the floor enough)
235x1 (Challenging, but good)
240x1 (PR )

Nothing like a 15# Squat PR . Was going to do one more rep, but my knee was bugging me a little, and I knew I would not be able to hit 245#, so I called it a day.

.....

Waited a little bit, then:

21-15-9
KB Swings 20KG
Slam Ball Throws 20#
Time: 4:21


This went well, all slams unbroken, and I think one rest during the 15 KB swings.

Video up in a bit.

I'm excited. I think I may actually be able to hit a 2xBW Squat before New Years
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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; 10-09-2011 at 03:16 PM..
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Old 10-09-2011, 04:58 PM   #105
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Back Squat 240#

Todays metcon up in a bit.
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Old 10-09-2011, 05:32 PM   #106
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Re: My Quest To Become an Animal - Frankel's Log

21-15-9 KB Swings/Slam Ball Throws

This and previous link = WFS
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Old 10-11-2011, 05:05 PM   #107
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Re: My Quest To Become an Animal - Frankel's Log

October 11th

Trained Javelin throw after school, and fixed my throw, which I'm happy about. It's nice to have a coach who knows what he's doing.

Then went home, and did the following:

OHP 1-1-1-1-1-1-1
40x3x5
60x5
70x3
80x1
90x1
100x1
105x1
110x1
115x1
120x1

120x1 (Did it again, with elbows more forward and tighter abs)
125x1 (PR . Getting ever closer to bodyweight, I think 10 more pounds left or so)
125x(f) (Didn't even budge, I must have had a big adrenaline rush before :P )
120x1 (Knew I couldn't get 125 again, so I just went back down)

Waited like 10-15 mins, then:

5xFT:
2 Power Cleans @95#
4 Wall Balls @20#, 10 foot target (I measured the target I've been using, its exactly 10 feet )
6 KB Swings @20KG
8 Slam Ball Throws @20#
10 Situps
Time: 9:39

I liked this because it had pulling, pushing, swinging, and slamming, with a bit of a "break" during situps. Focus was on form during Power Cleans.
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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 10-11-2011, 05:06 PM   #108
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Forgot to mention, I have 3 goals before the end of the year:

1. Double Bodyweight Squat (30-35 pounds to go I think)
2. Bodyweight Press (10 or so pounds to go)
3. Complete Fran Rx'ed
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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 10-11-2011, 05:20 PM   #109
Michael Loucas
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Re: My Quest To Become an Animal - Frankel's Log

Just started reading your log. You're getting pretty strong. Keep it up man.
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Old 10-11-2011, 05:39 PM   #110
Daniel Frankel
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Re: My Quest To Become an Animal - Frankel's Log

Quote:
Originally Posted by Michael Loucas View Post
Just started reading your log. You're getting pretty strong. Keep it up man.
Thanks mate, glad to know there are people that actually read what I post hahaha. I think it's time for me to catch up on yours + some others, which I've been a little too busy to do for the past week or so :P
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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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