Wendler Deadlift cycle 1 week 1
Deadlift warm up sets, 275x5, 315x5, 356x5 I missed the 6th rep
Deadlift 5x10 at 210 with 1 min rest. that was easy except for the conditionning aspect of it. I was breathing really hard at the end
October 1
Wendler Bench cycle 1 week 1
Bench warm up sets; 170x5, 196x5, 222.5 x4 failed the fifth rep due to a bad movement on the third rep that took out some wind out of me
21-18-15-12-9-6-3
Walking lunges step
thruster 95
pullup
knee 2 elbow
took me around 30min:30s
After that workout I was destroyed but went ahead and tried to complete
Bench 5x10 at 130 with 1 min rest. I failed on set 4 and 5 around rep 7,8. Had to rerack take a few second and complete the reps. Doing the 10' rep after the conditionning was not a good idea
Thursday, October 3, 2013
Monday, September 30, 2013
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.
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.
Monday, September 23, 2013
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
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
Saturday, September 21, 2013
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
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
Friday, September 20, 2013
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
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
Wednesday, September 18, 2013
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
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
Tuesday, September 17, 2013
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
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