Workout log September 30, 2013

Wendler cycle 1 week 1 squat / Weighted Pull up
I am back on my Wendler/Crossfit hybrid after a devastating (for my body) Smolov Jr for squat. I took last week as a deload week and I am back at it this week. The heavy squat volume was hard on my right knee who started swelling again. Lot's of ice and streching last week and it's feeling better now.

Squat
warm up sets, 272x5, 315x5, 356x4+1
I don't know what happened I felt weak after the fourth rep, I had to re-rack for 5 sec and complete the fifth rep. I might have started too heavy on the squat cycle. I felt it was a low volume today

weighted pull up.
I did a major reset on that one
warm up sets, bwx5, bw+25x5, bw+55x7

finished with
squat 5x10 at 210 with 1 min rest. Reps where easy but the problem was mainly with my conditionning. I was breathing really hard after the second set.

Workout log September 23, 2013

Deload week 
Wanted to just do main page wod this morning but couldn't finish it. I couldn't beleive

it was
50 Overhead squat 45#
100 situp
25 overhead squat 115#
50 knee to elbow
10 overhead squat 185#
20 GHD

I couldn't perform a single rep at 185, My legs where just giving up on me. I normally have no problem with OHS 185. Usually my core is the weak element in my OHS but today the legs where the problem. They couldn't stay stable enough to maintain the rest. I had to forget about the 10 last OHS rep and I completed the 20 GHD.

After that workout, when I climbed up the stair to take my shake my wife told me I was white. I was feeling dizzy and weak. I really have to take it easy this week if I want to recover and continue with my previous program

Workout log September 21, 2013

Smolov Jr Squat week 3 day 4
Cycle is Finally over. It took me around 55 min to complete all the rep this morning. Training is not fun anymore and I don't have anything left in the tank to do other exercises

10x3 at 365 Squat

then finished with

30 rep of clean and jerk 155 in 8:34

Next week I deload and I will start a Smolov Jr for the press. Upper body has always been much less taxing so I should be able to handle it better. After that I am back to my old program

Workout log September 20, 2013

Smolov Jr Squat week 3 day 3
This is not funny anymore, working out is becoming a burden. I am falling asleep around nine and I am starting to struggle finding energy for other stuff in life. Everytime I go under the bar I wonder if my legs still have enough to complete the reps. My legs are actually feeling weaker than ever. On any effort like running I feel that they can't follow anymore

squat 8x4 at 345 but I took around 5+ min  between each set to make sure I wasn't going to be dizzy. Still I almost missed the last rep

tried to do wendler 5-3-1 on press but again couldn't even complete the second heavy set

can't wait for all this to be over tomorrow. I am switching back to my old program after a week of deload

Workout log September 18, 2013

Smolov Jr Squat week 3 day 2
I am completly run down by this program. I have muscle knots all over and I am starting to feel really tire. I am having a harder to complete all the prescribed reps. Two workout left and the nightmare is over. Time to eat and rest

Squat 7x5 at 325

finished with
4 round
20 lunges with 45 barbell overhead
21 burpee

in 14:40

Workout log September 17, 2013

Wendler 5 3 1 Bench press week 3

Bench 105x5, 125x5, 155x3, 192.5x5, 218x3, 242.5x1

The single was an easy lift

Weighted pu

2xbw, 3xbw, 3xbw, bw+50x5, bw+80x3, bw+112.5x0.5 

I couldn't complete the single at bw + 112.5

Workout log September 16, 2013

Smolov Jr Week 3 Squat day 1

After Saturday workout, I decided to ease thing a little and only added 5# this week

6x6 at 305 last set was hard and I started to get dizzy

The main problem seems to be the recovery. Legs and core are fried. The lift don't feel particularly heavy but the body doesn't seem to have the juice to complete the sets. Body is solid, but I start to get dizzy and have a hard time maintaining proper form and completing the sets.

I did
25 deadlift 110
25 box jump 24"
25 Kb swing 1.5 pood
25 knee to elbow
25 sit up
25 pull up
25 thruster 55#
25 burpee
25 double under

in around 15 minutes

Saturday September 14, 2013 Smolov Jr Week 2 Squat day 4
Squat 10x3 at 360

I tried to maintain 3 min rest between sets and failed at rep 6 and 7. Had to rerack the bar for a few second before completing the third rep. I haven't eaten enough last week and it showed today. I was getting dizzy and it took me everything to complete the 10 sets. It took around 45 minutes and made me feel really bad at the end.

I was so washed that I felt asleep on my sofa around 8:30 that night (Saturday night ). I didn't expected how taxing that program would be on my body. Rest is crucial

I finished with 10 rounds
3 jerk155
6 pull up
9 push up

in 13:40

Workout log September 13, 2013

Smolov Jr Squat week 2 day 3

4x8 at 340

last rep of last set was almost missed. I rested around 3 min between sets

tried to do Push press wendler style and failed
warm up + 125x3, 144x3, 162x1 failed the second rep, The squat again left me with little in the tank

Workout log September 11, 2013

Smolov Jr Squat week 2 day 2
Squat 7x5 at 320

AMRAP 15

11 thruster 135#
200m run
11 push press 135#
200m run
11 bench press 135#
200m run

did 1 round + thruster+run+push press+run

Tuesday September 10
Bench press 5 3 1
Bench warm up + 180x3, 205x3, 230x3

Weighted pull up
warm up + bw+35x3, bw+65x3, bw+100 fail at rep 3


Monday September 9 Smolov Jr Squat week 2 day 1
Squat 6x6 at 300 ( I decided to add 15# from last week)

21-15-9
Hang power clean 120
handstand pushup

13:40

Workout log September 7, 2013

Smolov Jr Squat Week 1 Day 4

Squat 10x3x345#

Then Barbara but only 4 rounds in 27:something.
4 round for time

20 pullup
30 pushup
40 situp
50 squat
rest 3min

The three first round where around 4:15 but the previous Smolov Jr squat hit hard during the fourth round

Workout log September 6, 2013

Smolov Jr Squat week 1 day 3
8x4 at 325

Today was easier than the first two days of the program but I was still exhausted at the end

tried to go for Press wendler style
Press 5x70, 5x90, 3x110, 5x117, 5x135, and failed miserably the third rep at 153.

It's now obvious that I can't program serious strenght work after the smolov set. I will readjust the workout schedule.

I will probably do nothing more on thursday and move the Press on wednesday. leaving me with lighter days and only one complete rest day on Sunday. I still have to figure out where I can put clean in the program, especially when I cycle Smolov with a leg exercise.

Workout log September 4, 2013

Smolov Jr Squat Week 1 day 2
Squat 7x5 at 305

12,9,6 for time
thruster 120
2pood kb swing
strict pull up

5:50

I felt like puking the entire WOD, the 7x5  squat left me without energy. My legs are destroyed. Rest day today before attacking two days in a row of volume squatting at 80+% I anticipate that it's going to be painful

Workout log September 3, 2013

Bench Wendler 5 3 1
105x5, 130x5, 155x5, 165x5, 195x5, 220x5

Weighted Pull up
2x2xbw, 3xbw, 5xbw+20, 5xbw+50, 4xbw+80 failed the last rep

Workout Blog September 2nd, 2013

Smolov Jr Squat week 1 day 1
Squat 6x6 285

3 round for time
50 SDHP 45#
12 deadlift 190#
21 box jump 20"

in 12:40

Saturday August 31st, 2013

Hot Shot 19 workout

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Only did 5 round in 42 minutes, I was completly washed. I had a hard time recover that day

Friday August 30, 2013. 
Wendler Press Deload week

OTM for 8 min
1 power clean

Weight increased from 185# to 210#

Thursday August 29, 2013

Wendler Deadlift deload week

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

under 10 min but can't remember exact time

Tuesday August 27, 2013

Wendler Bench deload week

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Used 185# and finished in 14:30