Workout log June 29, 2013

"Bruck"

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

40 min. I really wanted in the 30`s but I had 12 rep left at 39:15. After 6 reps I was about to throw up so racked for a few sec but I couldn`t complete the 6 rep fast enough

Really wanted to try that one even if I felt wrecked this morning. I knew this one would hurt but I really felt like going through the 96 squat almost at bodyweight. I was feeling tired and I didn`t properly warmed up the squat. The first round could have been faster. 

Then I went to coach my middle one and we played a half hour game at the end. I don`t have energy left. I am really looking forward to rest next week during my deload week. Plus I decided not to take any contracts during the month of July to spend quality time with my sons. Should really help with recovery, or perhaps not.

Workout Log June 28, 2013

Wendler cycle 7 week 3 Press/Power clean

Press 65x5, 85x5, 100x3, 125x5, 141x3, 157.5x2 so close to 3

Power clean
135x5, 165x5, 187.5x3, 210x0

tried two times and both failed. I was pressed for time so call it quit on Power Clean. I haven't been really serious with my Power clean, changing routine a few times and it start to show. I need to rethink my strategy for that lift. Also having them the day after my deadlift might not be the brightest idea

Press 5x10 at 90# 1min rest between sets. All set complete only the last rep was a very good struggle

finished with
AMRAP 12
10 burpee
25 double under

6 round
I was tired from the previous exercise and it took me a few round to get in the groove for my double under
Only the last three rounds where unbroken on the DU.

Today I will continue my 5x5 HSPU grease in the groove "challenge"

Workout Log June 27, 2013

Wendler cycle 7 week 3 Deadlift

Deadlift 170x5, 215x5, 241x3, 321x5, 365x3, 407x1

Pretty stoked about my 407 lift. I beat my previous 1 Rm and I am 10# lighter. On top of all, I wasn't feeling like it was an amazing day, like the last time I lifted 405. Just an average day and I got it off the ground fairly easily

Deadlift 5x10 at 215# 1min rest between sets

Yesterday I also did 5x5 HSPU through out the day. Today I am resting, to make sure I let my shoulder rest for tomorrow pressing session

Workout Log June 25, 2013

Wendler cycle 7 week 3 Bench 

Doing a "greasing the groove" blitz for my handstand pushup since last friday. I will be doing 5 reps 5 times a day, 5 times a week. Did Friday, Saturday and Sunday. I rested yesterday and will be performing my 5 sets during the day today

Bench 95x5, 120x5, 145x3, 182.5x5, 206x3, 230x1 and did another rep after

Dissapointing, I should have done at least 3 but didn't felt it today

Bench 5x10, 126#, 1 min rest between set

finished with 

5 rounds

5 deadlift 275

25 situp 

7:40

Workout log June 23, 2013 Wendler cycle 7 week 3 Squat

Since I was travelling on Monday I decided to do my squat session on Sunday morning

Squat

160x5, 200x5, 240x3, 301x5, 341x3, 381x2

Weighted Pull up

3x3 at bw, bw+40 x5, bw + 70x3, bw+100x1

squat 5x10, 215#, 1 min rest between set. I was supposed to go with 210 but used the deadlift weight by mistake. Felt hard but I was able to complete all rep without major problem. It felt good to push myself on that one

Workout Log June 22, 2013

3 rnd

4x(10 deadlift 95+10 air squat)  (That was done for 1000m row)

20 pull up

30 box jump 20"

in 19:20

Workout Log June 21, 2013

Wendler cycle 7 week 2 Press/Power Clean

Press 65x5, 85x5, 100x3, 116x3, 132.5x3, 150x4

I kind of got the first rep in an awkward fashion, and it screwed up the rest of the set, so I had to stop at 4

Power clean press in time so I skipped most of the warm up

135x3, 155x3, 176x3, 198.5 failed the second rep, took 30 sec rest and tried again to fail the third rep

I haven't followed Wendler consistently with the power clean and it shows. Heavy dead on the day before isn't a good timing either.

Press 5x10 90 with 1 min rest between sets

finished with
15-12-9
Thruster 105#
(4 pull up,4 dip)

capped the WOD at 15 minutes. I had 15 +12 thruster + 8 rep of (4pu, 4dip)

Workout Log June 20, 2013

Wendler cycle 7 , week 2 Deadlift

Deadlift 170x5, 215x5, 257.5x3, 300x3, 342.5x3, 386x3

I don't think I could have lifted a 4th rep today. But 386x3 is equal to my all time 3RM but with 10 # bodyweight less.

Deadlift 5x10 at 215

Workout log June 18, 2013

Wendler cycle 7 week 2 Bench

Feeling sick from the stomach this morning, not my best workout today.

Bench 95x5, 120x5, 145x3, 170x3, 195x3, 217.5x4

should have done at least one more but I was feeling weak today

Bench 5x10 126 was relatively easy, I should start increasing the weight

finished with a workout that was much harder than initially anticipated. I haven't front squated heavy in months and that was around my old 60% max

21-18-15-12-9-6-3
Front squat 185#
GHD situp

20:45 for some reason I was expecting to get that one under 15

Workout Log June 19, 2013

Wendler cycle 7 week 2 squat / weighted pull up

Squat 160x5, 200x5, 240x3, 281x3, 321x3, 361x4

Weighted pu BWx3x3, bw+25x3, bw+55, bw+85x3

squat 5x10 at 210

Saturday June 15, 2013

I did Gallant without the medicine ball. I had about an half hour to train and wanted to make I would finish the workout.

For time:
Run 1 mile 
60 Burpee pull-ups
Run 800 meters 
30 Burpee pull-ups
Run 400 meters 
15 Burpee pull-ups

in 32:23

Workout Log June 14, 2013

Wendler cycle 7 week 1 Press (Reset 10#) / Power clean
Press 65x5, 85x5, 100x3, 107.5x5, 125x5, 141x7
Pretty happy with the result. I was expecting to stop at 5 but managed to get two more in.

Press 5x10 at 90 1 min rest between set. I couldn't finish the last set unbroken I had to stop at 7 rest and complete the three last rep

It wasn't a good idea to do the high rep press right before the power clean. I felt washed and it affected my results

Power clean
135x4, 145x5, 165x5, 187.5x5
Probably could have done more if I had been more fresh

finished with
21-18-15-12-9-6-3
75# SDLHP
push jerk 75#

9:35 Ok given that I was not a full strength from the other exercise

Workout log June 13, 2013

Wendler cycle 7 week 1 Deadlift
Deadlift 171x5, 215x5, 257.5x3, 277.5x5, 321x5, 365x6

Previous best was 370x5 when I was 200+ #. Beat my best with 10# less bodyweight. I am happy to see the deadlift keeps going up. It looks like the standard Wendler template let you have more energy to complete the final lift than the heavy one. Last week on the heavier template I was only able to finish 5 rep on the last set of deadlift. This week I was able to complete 6 with a heavier weight.

Finished with deadlift 5x10 at 215 last three reps of the last set where tough

Workout Log June 11, 2013

Wendler cycle 7 week 1 Bench (reset)
Bench 99x5, 121x5, 145x3, 157.5x5, 182.5x5, 206x7
I was hoping to go for 8 but rep 7 was really ugly so I call it for the day

Bench 5x10 at 126

I finished with today main site WOD

21-15-9
left arm 55#db snatch
right arm 55#db snatch
pull up

10:23

Workout log June 10, 2013

Wendler cycle 7, Squat, week 1 (reset 20# and switch to the normal Wendler template)
squat 160x5, 201x5, 241x3, 260x5, 301x5, 346x6
dissapointed, the bar started to slip on my back and I wasn't confortable with a 7 rep. On the other hand all rep where nice and low

weighted pull
3x3 at bw, Bw+10x5, bw+40x5, bw+90x4 almost 5
looks like I will have to reset here also. I almost completed the fifth rep

finished with squat 5x10 at 210 all rep ass to the ground. Today my legs hurted for a good two hours after the workout. I guess it means I workout hard.

Workout log Saturday June 8, 2013

did
AMRAP 20
250 m row (subbed with 10 deadlift 95, 10 air squat)
25 push up

10 round + 6 deadlift

Found the sub on main site CF.com and decided to give it a try. I have to admit that it was more of a leg exercise than SDHP. It's been so long I haven't row that I can't really tell if it's a better sub or not. But I feel that when I row I use more the upper body than in this sub (but less than SDHP).

Maybe an hybrid would be good. It needs to reflect the exercise while maintaining a similar power output. In order to find a decent sub I would need to benchmark myself on an actual rower and then compare

Workout log June 7, 2013

Wendler cycle 6 week 4 Deload Press

Started with OTM for 8 min
3 power clean 135
easy but this was for deload

Press 4x5x72, 90x5, 108x5

that's it

Workout Log June 6, 2013

Wendler cycle 6 week 4 deadlift deload

Deadlift 167.5x4x5, 210x5, 252.5x5

Workload today was really small so I decided to do the WOD today instead of tomorrow

Annie
50-40-30-20-10
double under
situp

10:20

double under where almost all unbroken. I haven't done any for months but I almost feel my technique improved since last time. Situp where done with a very awkward anchor, which probably slowed me down a little

Workout Log June 4, 2013

Wendler cycle 6 week 4 deload bench
Bench 4x5x102.5, 127.5x5, 155x5

AMRAP 12 min
12 115 push press
12 C2B pull up
12 pistol (alt legs)

3 round + 12 pp + 12 c2b pu + 6 pistol
I am completly burned this week, I need to eat and rest more

A reset on most lift next cycle will also be beneficial. I am planning to reset all lift except deadlift. Finally I will be switching from the heavy Wendler template to the recommanded template. But I am planning to maintain the 5x10 weight for accessory work.

Workout Log June 3, 2013

Wendler cycle 6 week 4 Squat / Weighted Pull up Deload
Squat 168x4x5, 210x5, 252x5

Pull up
bwx4x2, bwx3, bwx4

Still feeling a bit wrecked from Saturday's running session. Long or intense run always get me more sore than most type of training.

Workout Log June 1st
6 round
every 5 min
run 200 m
run 400 m

This was an amazing workout. I love doing interval run. After a good run, I always feel like I cleaned the cardiovascular system. Probably more psychological then physiological but it feel goods nonetheless.

200 m run where all between 30 and 36 sec. I don't know about the first run as my hand touch the screen of my phone during the run and switch the timer to another view.