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Old 12-11-2007, 12:21 AM   #1
Mirza Besic
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Mirza's Log (kensai01)

12/8/07

Today is my first day trying out the workout suggested by Steven so I'm kind of excited to try something new for a change.

Power Snatch: 5x5 + 2 warmup sets
I warmed up with the oly bar then, 65 lbs.
Following sets were 95/100/105 respectively

I dropped the weight on the last set, no bumper weights or anything, made the biggest and nastiest noise ever. Talk about getting the biggest chill down your spine and the feeling of eyes staring at you lol.

Power Clean: 5x5 + 1 warmup set
95/135/135/135/140/145

Iron cross isometrics: 6x5s (30s total)
This really killed because I haven't done any crosses in a while or any work on the rings period. My eblows felt like they were going to snap (I kind of liked the feeling however sick that is) and because I had forgotten the strechy tubing I had to do the isometrics with my full bodyweight which wasn't as effective as I couldn't utilize the full range of motion.


RINGS planche progression holds: sets up to 30s total
Talk about shaky! I could barely manage 10 second holds of tuck position without landing on my face. Took me about 6 sets.

bent over rows: 2x6 + warmups
135/155/165 (felt very easy!)

jerks: 2x6 + warmups
45/95/135/135

I felt refreshed and not too fatigued, it felt great and I was excited to be training the cross again. To be honest, no exercise has the same effect on my entire upper body as the cross does, its just sickening how much upper body strenght is required to be able to hold a solid clean cross, can't wait to achieve it.



12/9/07


Iron Cross pullouts 5x3 + warmups

Again like a dumbass forgot the strechy tube so I did the pullouts with my legs on a block. I really don't like this as it tends to pull your hips forward as you descend and thus pushing your arms backwards totaly making it a hassle to train this way.

rings inverted hang slow eccentric to hang(2): 4-5x10s each

This one really kicked my ***, it's so difficult to turly do a 10 second descent because around the horizontal you really start to go faster. I think since I haven't trained this at all so far ever I have to get used to the exercise and I'll see progress fast, if only at first anyways.

planche progression pushups(3): 5x3

I did these on prallates and they felt great, 3 sets while holding the advanced tuck position. I'm not 100% happy with my form.


rings pseudo planche pushups(4): 5x3
These felt great!

I skipped the sprints because there isn't anywhere to sprint at and I substituted with a couple sets of singular muscle ups. I was only able to get two muscle ups up, they were kicking and screaming but pretty clean.


12/10/07

Today I'm suppouste to continue my workout; however, I'm beat! I'm going to take today as a break and get some rest and study for class. I have the energy but my elbows are just too beat up from the cross. They need 24 hours.
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Old 12-11-2007, 01:00 AM   #2
Steven Low
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Re: Mirza's Log (kensai01)

FYI anyone who's following this should note that this is from this thread (and post with explanations):
http://www.board.crossfit.com/showthread.php?t=24494
http://www.board.crossfit.com/showpo...5&postcount=46

5on/2off
Quote:
Mon:
Snatch: 3x5 up to 5x5 + warmups
Squat: 3x5 up to 5x5 + warmups
Iron cross isometrics: 6x5s (30s total)
RINGS planche progression holds: sets up to 30s total
bent over rows: 2x6 + warmups
jerks: 2x6 + warmups

Tue:
Iron Cross pullouts(1 - see below for description): 5x3 + warmups
rings inverted hang slow eccentric to hang(2): 4-5x10s each
planche progression pushups(3): 5x3
rings pseudo planche pushups(4): 5x3
Sprints: 3x100m

Wed:
Snatch: 3x5 up to 5x5 + warmups
Clean: 3x5 up to 5x5 + warmups
Iron cross isometrics: 6x5s (30s total)
Parallettes planche progression holds: sets up to 30s total
weighted rings pullups: 2x6 + warmups
weighted rings dips: 2x6 + warmups

Thur:
Iron Cross pullouts: 5x3 + warmups
rings inverted hang slow eccentric to hang: 4-5x10s each
planche progression pushups: 5x3
rings pseudo planche pushups: 5x3
Sprints: 3x100m

Fri:
Clean: 3x5 up to 5x5 + warmups
Squat: 3x5 up to 5x5 + warmups
DL: 1x5,1x3,1x1 or 1x5,1x4,1x3 + warmups
Iron cross isometrics: 6x5s
Floor planche progression holds: sets up to 30s total
front lever progression pullups(5): 2x6
Handstand pushups: 2x6 (weighted, if neccesary or on rings)

Doesn't look too bad so far. A lot of these exercises will really destroy you the couple times you do them so I don't blame you for taking a rest day.

So you're kensai01 from the powerathletesmag forum, eh?
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Old 12-11-2007, 04:05 AM   #3
Mirza Besic
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Re: Mirza's Log (kensai01)

Yeah, that's the one.

I had to take a few months off from the rings because of part new girlfriend and part tendonitis of the elbow. I'm really happy to be back on them now; hopefully I won't make careless mistakes again and hurt myself.

BTW being off the rings for a few months really makes u loose almost all your gains.
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Old 12-11-2007, 11:56 AM   #4
Steven Low
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Re: Mirza's Log (kensai01)

Yep, pretty much.

I'm braindx btw.
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Old 12-11-2007, 11:14 PM   #5
Mirza Besic
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Re: Mirza's Log (kensai01)

12/11/07


Squat Clean: 4x5 /w 1x5 light weight warmup
I dropped the weight on my second set because of bad footing. How embarasing lol. Load was 95/105/115/125/135

Squat: 5x5
135/145/155/165/185

Iron cross isometrics: 6x5s (30s total)
Used a box today again; it felt much better once I forced my hips to stay locked and not interfere with my form as I descent. Elbows don't feel it much anymore.

Rings planche progression holds: sets up to 30s total
I decided to use the rings again today because I forgot my prallates at home.

weighted rings pullups: 2x6 + warmups
45 lbs weight was used; warmed up with L-seat pullups

weighted rings dips: 2x6 + warmups
45 lbs weigth was used

Overall I felt great today; everything felt stronger and my form felt smoother. I weighed myself today in at 158 lbs. That's up 8 pounds since last week; go me!
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Old 12-12-2007, 11:00 PM   #6
Mirza Besic
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Re: Mirza's Log (kensai01)

Today I took another rest day. Because of finals this week along with a 55 hour work week AND a developing cold I just wasn't in the mood.
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Old 12-14-2007, 12:27 AM   #7
Mirza Besic
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Re: Mirza's Log (kensai01)

Fight /w girlfriend in morning; got like 4 hours of sleep today plus my car wouldn't start because of frozen gaslines super duper. Today I didn't work out again. I'm really upset about it but tomorrow (friday) I'm going to work out early morning when I get out of work; go to sleep for 8 hours; then go work out again to make up the lost day.
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Old 12-15-2007, 04:03 PM   #8
Steven Low
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Re: Mirza's Log (kensai01)

You know this isn't going to work well unless you do something at least 4 days a week. Gotta have almost optimal diet and sleep schedule to run with this.. -_-
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Old 12-18-2007, 12:14 AM   #9
Mirza Besic
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Re: Mirza's Log (kensai01)

Quote:
Originally Posted by Steven Low View Post
You know this isn't going to work well unless you do something at least 4 days a week. Gotta have almost optimal diet and sleep schedule to run with this.. -_-
I'm starting strong this morning. Friday morning I ran out of gas; then my fuelpump died down the road so without a car and being snowed in anyways I wasn't able to get to the gym this weekend. However I did spend several hours periodically on the prallates doing what I could for planch / handstand training. Sometimes; even when your intentions are the best you just have to prioritize and I absolutely hate when I have to prioritise around my gym.

I wanted to pull my hair out I was so bored at home :\

God this sound like such an excuse. At least know I'm out of school so I seriously have more than enough time on my hands VERY excited about that!

Last edited by Mirza Besic : 12-18-2007 at 12:24 AM.
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Old 12-19-2007, 12:48 AM   #10
Mirza Besic
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Re: Mirza's Log (kensai01)

GREAT workout today!\

12/18

Power Clean: 4x5 /w 1x5 light weight warmup
95/105/115/125/135

Squat: 5x5
135/155/175/185/195

Iron cross isometrics: 6x5s (30s total)
My form keeps improving, finally able to turn my shoulders forward and keep the arms straight.

Rings planche progression holds: sets up to 30s total
Felt great; form keeps improving for the tuck planche.

2x135 6 reps Bent over rows
2x115 5 reps Jerks
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