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Old 11-17-2011, 12:19 AM   #61
Anders Alkaersig
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Re: Anders' log

Wednesday

Press 3-3-3-3-3 @ 50-52,5-55-57,5-60kg/132lbs PR
Dead lift 1-1-1-1-1-1-1 @ 95-105-115-125-135-145kg/320lbs -155Fail
Pull ups 1-1-1-1-1-1-1 @ 10-12,5-15-17,5-20-22,5-25kg/55lbs

Rested a bit and played around with band assisted muscle ups.

Metcon
5min AMRAP
10 OHS 43kg/95lbs
50 DU

5min rest

5min AMRAP
10 OHS 43kg/95lbs
5 Burpee pull ups

5min rest

5min AMRAP
10 OHS 43kg/95lbs
10 Situps (unanchored)

Lost count of reps.

Really hard workout. Shoulders
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Old 11-18-2011, 02:49 AM   #62
Anders Alkaersig
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Re: Anders' log

Thursday:

Sore shoulders from yesterday’s OHS. Didn’t challenge myself too much in the strength work.

Bench presses 3x5 @ 77,5kg/171lbs
Lunges 3x6 (3 each leg) @ 65kg/143lbs
Bulgarian split squats 3x10 (5 each leg) @ 40kg/88lbs
Push presses behind the neck 1-1-1-1-1-1 @ 50-60-70-80-90-95kg/209lbs

Fairly light strength work. The metcon, however, was a massive suckfest!

Metcon:
200 Russian Swings @ 16kg/35lbs
150 Air squats
100 Lunges
50 Boxjumps 61cm/24inches
25 Burpees

Time: 16min 10secs

Lower back was cramping badly when i got to the BJs, nevertheless I managed to do them almost unbroken.
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Old 11-19-2011, 08:43 AM   #63
Anders Alkaersig
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Re: Anders' log

Friday:
Active rest day.
Was really sore from Thursday’s 1 million squats and lunges. I spent 60mins in the gym warming up and doing mobility work.

Saturday:

Still a bit sore (and a bit hung over – delicious mussels and wine last night!)

Today I started following the Wendler 531 protocol – planning on sticking to it until spring.

Press 5-5-5+ @ 38-43-49kg/108lbs – managed to get 12 reps in the last set.
Clapping push ups 20-20-18
Bench press 10-10-10 @ 60-65-70kg/ 154lbs
Power cleans – one rep every 30secs, for 10mins – top weight was 79kg/174lbs PR!

Obviously the two initial sets of shoulder presses were easy. Really liked to max out in the third set – mentally tough!
Didn’t know what number to shoot for with the clapping push ups, so repped until failure.
Bench presses were quite light, but arms fatigued.
Initially I was dissatisfied with the cleans, then I realised I had 5kg more on the bar than expected. PR . Managed to get two reps at 79kg, the first one was probably a squat clean, so did another try, and caught high enough.

As for the assistance exercises in the Wendler paradigm, I will sometimes incorporate them in metcon, and sometimes do them as strength exercises.

Sunday:
Tomorrow I’ll be doing interval running with my mate Kræn. Dreading it big time
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Old 11-23-2011, 03:02 AM   #64
Anders Alkaersig
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Re: Anders' log

Sunday:
Horrific interval running session:
2x
800m
3min rest
400m
2min rest
200m
1min rest

Monday:
Warm up, then:

Deadlift 5-5-5+ @ 88-101-115kg/253lbs – managed 12reps in the last set. Could have grinded a few more reps, but kept perfect lumbar curve and that’s what I intended.

Reverse hypers 3x10 @ 20kg/44lbs
Atomic situps 3x25
Pullups 3-3-3-3-3 @ 10-12,5-15-17,5-20F/44lbs – failed last rep in last set.
Push presses (neck) 1-1-1-1-1 @ 50-60-70-80-90kg/198lbs

Metcon:
1-2-3-4-5-6-7-8-9-10 reps of
Power clean @ 60kg/132lbs
Push press @ 60kg/132lbs

Time: 10min even.

Tuesday:
rest
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Old 11-26-2011, 04:27 PM   #65
Anders Alkaersig
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Re: Anders' log

Wednesday:
Back squats 5-5-5+ @ 67-78-88kg/194lbs – Managed 12 reps in the final set.
Front squats 10-10-10 @ 60-65-70kg/155lbs
Pullups 5-5-5+ Managed 10 reps in final set

Metcon:
5x
10 Wallballs @ 20lbs
5 Hoist pulley – 20meters, 35kg/77lbs

Thursday:
90mins of swimming

Friday:

Rest

Saturday:
Press 3-3-3+ @ 40-46-52kg/115lbs – managed 6 reps in the last set
Ring dips 3x10
Atomic situps 3x25
Reverse hypers 5x10 @ 20kg/44lbs
Deadlift 3-3-3+ @ 95-110-122kg/269lbs – managed 6 reps in last set.
Push press (neck) 1-1-1-1-1 @ 52-62-72-82-92kg/203lbs

Metcon:
8min AMRAP
5 Power cleans @ 60kg/132lbs
10 hand release push ups

2 min break

5 OHS @ 40kg/89lbs
10 Ground to overhead @ 50lbs

Result unknown. Laid it all out there today, very satisfied.
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Old 11-29-2011, 02:22 AM   #66
Anders Alkaersig
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Re: Anders' log

Sunday:

Backsquat 3-3-3+ @ 73-83-93kg/205lbs – managed 12 reps in the last set.
Squat cleans – worked up to 85kg/188lbs – tied pr
Pull up 8x5
Lots of reverse hypers

Metcon:
5x
5 squat snatches @ 43kg/95lbs
10 Wallballs @ 20lbs
6mins 3secs.

Many misses on the WB.
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Old 12-02-2011, 02:11 AM   #67
Anders Alkaersig
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Re: Anders' log

Monday: Rest

Tuesday:

Press 5-3-1+ @ 43-49-55kg/121lbs – got 5 reps in the last set.
Deadlift 5-3-1+ @ 101-115-128/283lbs got 5 reps in the last set.
Bench 10-8-6-4-2 @ 60-65-70-75-80/176lbs
Powercleans – top weight 78kg/172lbs – and approx.. 20 reps at 75kg/165lbs


Metcon:
Death by shuttle runs.
Approx. 25meters with a turn.
Managed to finish the 9th round.

Wednesday:

Back squat 5-3-1+ @ 80-90-100kg/220lbs - got 6 reps in the last round.
Front squat 10-8-6-4-2 @ 60-65-70-75-80/176lbs
Pullups 5-5-5-5-5+ - got 9 in the last set.

Metcon:
5x
15 KBswing @ 24kg/53lbs
12 meters farmers carry @ 2x40kg/88lbs.
12 Wall balls @ 20lbs
15 meters farmers carry @ 2x40kg/88lbs.
Time: 8mins flat.

Wall balls are getting better. Still hating them.

Thursday:
90mins swimming.

Friday: Rest
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Old 12-03-2011, 03:40 PM   #68
Anders Alkaersig
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Re: Anders' log

Saturday:
Approx. 40mins running in a very wet and hilly forest in Jutland – last 800m was a sprint in on the beach. Multiple crashes and falls. Fun.
Went directly to the sauna afterwards – with bacon and beer.
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Old 12-09-2011, 02:51 AM   #69
Anders Alkaersig
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Re: Anders' log

Monday:

Press 5-5-5+ @ 39-45-51kg/112lbs - got 7 reps in the last set
Bench with 8kg of chains 10-8-6-4-2 @ 68-73-78-83-88/194lbs (chains included)
Multiple sets of pull ups.

A tad disappointed with the presses. Bench presses felt easy though. Managed 2 reps at 2,5kg higher than my 1RM. But I guess it doesn't count with the chains an all.
Did sets of 5 with the pullups.

Metcon:
With a 2-minute time cap do:
12 Wallballs @ 20lbs
12 Kip pull ups
Don't game it. All out efforts.
Did 6 rounds
All rounds unbroken and around 40sec.

Tuesday:
Due to time constraints, I did a quick metcon in my backyard:

5min AMRAP:
10 KB snatches @ 24kg/53lbs
5 story stair climb - up and down

2min rest

5min AMRAP:
10 KBswings @ 24kg/53lbs
100m run (4 turns)

2min rest

5min AMRAP:
100m run (4turns)
5 story stair climb - up and down.

Harsh!

Wednesday:

Deadlift 5-5-5+ @ 91-105-120kg/265lbs - got 7 reps in last set
Deadlift 3x10 @ 75kg (incl. 8kg of chains)
Multiple sets of pull ups.

Could problably have got a few more reps but kept perfect lumbar curve.
Pull ups were in sets of 5.

Metcon:
6min AMRAP
Clean/Jerk ladder @ 60kg/132lbs (1-2-3-4-....
20m Farmers walk @ 80kg/174lbs

Did 6 full rounds + 1 C/J

Thursday:

Backsquat 5-5-5+ @ 70-80-92/203lbs - got 8 reps
Squat cleans - build up to one rep @ 86kg/190lbs - and thereafter several @ 80kg/174lbs
Multiple sets of pull ups.

Could probably have got a few more reps with the back squat. My mind failed me and I bailed out.
Pull ups were in sets of 5.

Metcon:
With a 20lbs weightwest
10-9-8-7-6-5-4-3-2-1 of
OHS @ 43kg/95kg
and
1-2-3-4-5-6-7-8-9-10 of
Box jumps @ 61cm

Time: 8mins 45secs

Legs were fried.

Friday: rest
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Old 12-12-2011, 03:55 AM   #70
Anders Alkaersig
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Re: Anders' log

Saturday:
Big day!

Press 3-3-3+ @ 42-48-54kg/119lbs - got 6 reps in last set
Bench 2reps every 60secs @ approx 60% of 1RM (60kg/132lbs including approx 10kg/22lbs of chains)
Push press (neck) - work up to a heavy single @ 95kg/210lbs
Multiple sets of pull ups (sets of 5reps)

Waited a bit and attended a Power Wod (á la CFFB) at Crossfit Copenhagen.

10min of running drills (pose)
20min of power cleans practice - i 5 rep sets up to 75kg/165lbs

Then:
Evil Complex
5x
10 Deadlift @43kg/95lbs
10 Hang power clean @43kg/95lbs
10 Push press @43kg/95lbs
10 Front squat @43kg/95lbs
Time: 8min 10sec



Sunday: Rest
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