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Old 09-23-2012, 11:33 AM   #1
Stan Ivanov
Member Stan Ivanov is offline
 
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Join Date: Sep 2012
Location: Sofia  Sofia
Posts: 4
Dusty Notebook (Cycle- Strength endurance)

Hello Crossfiters,
I'm Stan from Bulgaria 185cm and 83kilos

Experience:
-several different sports at not high level- middle running, swimming, martial arts
-lots injuries- elbows, wrists, knees, ankles, neck and the last one and the most painful at the moment- low-back pain
-from about 8 years I have practised different type weightlifting and gymnastics trainings
-CF related- Fran 5.30; Cindy 18 rounds, DL 180kilos, BSQ 150kg, Bench 120kg, Pull-up 70kg, hang power snatch 75kg, hand power clean 90kg 5reps, 100 burpees ~8min

Goals:

(long term)
-overall health
-healing all injuries
-strength: DL 220kg, BSQ 180kg, Bench 150kg, C+J 120kg, Snatch 100kg,
-others: 5K run for 20min, 10K run for 50min, Front Lever, Standing ab wheel
-improve my English (so I would be able to pass Level 1 Cert)

(short term)
-I separated the year of several mircocycles- Strength-endurance, Oly Weightlifting, Gymnastics, MMA work-outs. I believe we must build at first basics for our trainings and then to mix everything together. So for now... I aim improvements at my Front squat, Fran, 3K run, and capacity to work at high weight for long time as a whole.
I will test myself after a few weeks.

There are lots reasons to create this logs. First may be is my wish to can speak and write correctly in English (I try with many kinds ot Grammar textbook, but when I meat English spoken man, my speech sucks!). Тherefore I will appreciate every comment, question and recommendation on every topic.
Other reasons are my love to discuss training topics and communicate with other serious athletes.

Well this is for now. Tomorrow I will describe my morning WOD.
Thanks for reading me,
All the best
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Old 09-24-2012, 03:52 AM   #2
Stan Ivanov
Member Stan Ivanov is offline
 
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Join Date: Sep 2012
Location: Sofia  Sofia
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Re: Dusty Notebook (Cycle- Strength endurance)

Yesterday I forgot to apologize you for my bad English. So I do it today .

A good friend (and great CF coach) of me gave me advice to change a few things in the week schedule and today's WOD, so...

Warm-up- joints rotation, baseball massage, barball circuit, dynamic stretch, foam roller, bodyweight circuit, warm up sets- hang power clean up to 90kg, thrusters to 80kg, DB bench press+ab sit-up to 25kg per dumbbell- 30min

Strength- 3 supersets of:
>5 hang power clean- 90kg
>5 thrusters-80kg
>5 muscle clean+press-50kg

Endurance- 3x
>2 DB bench press+ ab sit-up- 2x25kg dumbells
>4 deadlifts- 135kg
>6 barbell haken squat- 80kg
>8 rings muscle ups (broken unfortunately)

Cool-down- foam rolling
-----------------------------------
Total time: 90min
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Old 09-27-2012, 09:33 AM   #3
Stan Ivanov
Member Stan Ivanov is offline
 
Profile:
Join Date: Sep 2012
Location: Sofia  Sofia
Posts: 4
Re: Dusty Notebook (Cycle- Strength endurance)

Those days I had tough emotional expirience and I knew that my performance in the gym won't be great, but how said my best friend- constantly gives results, not singel heroism

Warm-up- joints rotation, baseball massage, barball circuit, dynamic stretch, warm up sets- bench press up to 105kg, Front squat to 115kg

Strength- 2 supersets of:
>shoulder width bench press (drop set)- 110(1h)+100(2)+90(3)+80(3); 100(2)+90(2)+80(3)+70(5); 100(2)+90(2)+80(3)+70(5);
>front squat- 120k(1)+110(2)+100(3)+90(5); 115k(1)+100(2)+90(5); 115k(1)+100(2)+90(5);

Endurance- 3x
>3 snatch deadlift- 120kg
>5 hang power snatch- 50kg
>5 weighted push-ups- 25kg
>5 thrusters- 55kg
>5 amerikan swings- 30kg
>5 kettlebell spins- 2x16kg
Cool-down- N/A
-----------------------------------
Total time: 60min
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Old 10-01-2012, 01:14 AM   #4
Stan Ivanov
Member Stan Ivanov is offline
 
Profile:
Join Date: Sep 2012
Location: Sofia  Sofia
Posts: 4
Re: Dusty Notebook (Cycle- Strength endurance)

Warm-up- joints rotation, barball circuit, dynamic stretch, bodyweight circuit, warm up sets- hang power clean up to 90kg, thrusters to 80kg, DB bench press+ab sit-up to 10kg per dumbbell- 30min

Strength- 3 supersets of:
>3 hang power clean- 95-90-90kg
>5 thrusters-80-80-80kg
>5 muscle clean+press-55-55-55kg

Endurance- 4x
>2 DB bench press+ ab sit-up (decline bench)- 2x17,5kg dumbells
>3 sumo deadlifts- 130kg
>3 pull-ups- 40kg
>3 dips- 40kg

Cool-down- N/A
-----------------------------------
Total time: 75min

For the next 4 weeks, my time for training and many other things will reduce very much. So I'll change the program and train more seldom. I hope I wouldn't lose my results, but I haven't any choice right now. Tonight I will post the program and will be very happy if someone says his opinion.
Best regards.
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