Wendler cycle 5 week 3 Bench / Weighted PU
Bench 100x5, 125x5, 150x3, 190x5, 215x3, 240x1
My 7 years old was spotting me so I couldn't take the risk of trying a second rep
weigthed PU BW 3x3, bw+32.5 x5, bw+62.5 x3, bw+90x2
finished with bench 126 5x10 with 1 min rest
I am finally clearing my cold, but still felt washed at the end.
Tuesday, April 30, 2013
Monday, April 29, 2013
Workout log April 29, 2013
Wendler cycle 5 week 3 squat
squat 165x5, 205x5, 245x3, 308x5, 350x3, 390x1
I tried a second rep but had to stop the attempt half way through. Without a spot I didn`t felt like risking no going back up. I wasn`t still fully recovered from the hero WOD on Sunday.
squat 205 5x10 1 min rest and ass to the ground on each rep. After that I had no more gas in the tank.
AMRAP 15 min
10 KB swing 2 pood
10 box jump 24 inch
10 bar dip
15 minutes of hell. I did 6rnd+ 3 jump. It took me about 2hrs to recover from that workout.
Saturday April 27, 2013
None of my kids had a soccer practice in the morning, so it was the perfect time to try a workout that would exceed 30 min. Except for Kalsu* about twice a year, I haven`t done anything above 30 min for quite some time.
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Finished in 43:11. This workout goes completly against strength gain, but it feels good to have one like that once in while. Completely exhausted at the end, lyed a good 5 min on the ground.
*Kalsu, for those who don`t know that workout. I strongly recommend trying it at least once in your life.
100 thruster 135 ( I prefer starting the bar from the ground)
at the top of each minute do 5 burpee (yes that also includes the first minute)
Have fun
squat 165x5, 205x5, 245x3, 308x5, 350x3, 390x1
I tried a second rep but had to stop the attempt half way through. Without a spot I didn`t felt like risking no going back up. I wasn`t still fully recovered from the hero WOD on Sunday.
squat 205 5x10 1 min rest and ass to the ground on each rep. After that I had no more gas in the tank.
AMRAP 15 min
10 KB swing 2 pood
10 box jump 24 inch
10 bar dip
15 minutes of hell. I did 6rnd+ 3 jump. It took me about 2hrs to recover from that workout.
Saturday April 27, 2013
None of my kids had a soccer practice in the morning, so it was the perfect time to try a workout that would exceed 30 min. Except for Kalsu* about twice a year, I haven`t done anything above 30 min for quite some time.
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Finished in 43:11. This workout goes completly against strength gain, but it feels good to have one like that once in while. Completely exhausted at the end, lyed a good 5 min on the ground.
*Kalsu, for those who don`t know that workout. I strongly recommend trying it at least once in your life.
100 thruster 135 ( I prefer starting the bar from the ground)
at the top of each minute do 5 burpee (yes that also includes the first minute)
Have fun
Friday, April 26, 2013
Workout Log April 26, 2013
Wendler cycle 5 week 2 Press/Power clean
I started a mild flu last night, nothing that significantly slow me down today. Yesterday went out for lunch and ate a 14 inch subs white bread and filled with meat. I eat bread and pasta about once a month at most. Took at least two beer with that. I was curious to see if the small carb loading would impact my lift today
Press
70x5, 90x5, 105x3, 140x3, 150x3, 157.5x3
Happy with the result, last month I failed the third rep at that weight
Power clean
Didn't felt it today
85x5, 105x5, 125x3, 170x3, 180x3, 190x4
Glad I did at least four
finished with
press 5x10 at 87.5 1min rest between set and tried to keep each rep as explosive as possible
The last rep where easier than last week at the same weight
I started a mild flu last night, nothing that significantly slow me down today. Yesterday went out for lunch and ate a 14 inch subs white bread and filled with meat. I eat bread and pasta about once a month at most. Took at least two beer with that. I was curious to see if the small carb loading would impact my lift today
Press
70x5, 90x5, 105x3, 140x3, 150x3, 157.5x3
Happy with the result, last month I failed the third rep at that weight
Power clean
Didn't felt it today
85x5, 105x5, 125x3, 170x3, 180x3, 190x4
Glad I did at least four
finished with
press 5x10 at 87.5 1min rest between set and tried to keep each rep as explosive as possible
The last rep where easier than last week at the same weight
Thursday, April 25, 2013
Workout log April 25, 2013
Wendler cycle 5 week 2 Deadlift
Life with the consulting and the three kids is really taking a toll on the recovery. 18 months is still having a hard time doing full nights and I keep running around for school, daycare and soccer practices and completing my tax return before the end of the month.
I was reading article on the facebook COO Sandberg and felt that what she is saying about women probably also in parts applies more and more to modern men. These days I feel, I am making compromises everywhere. I feel guilty cause I don't spend enough time with the kids and I also feel guilty cause I am not working hard enough on promoting my business the way I would like to. I am stuck with a 40 hours/week contract and have a hard time working off hours on growing the marketing side of the business. Workout, family and the bad sleep are just draining my energy away. At least I don't have pressure from other father about my choices.
This morning I didn't felt it but I went through anyway. I rarely miss workout unless I am extremely sick. I wasn't expecting anything stellar today
Deadlift
165x5, 205x5, 245x3, 328x3, 350x3, 370x3 Didn't push myself enough on the fourth rep and failed it. Last year before that program, on a that like this 370 wouldn't have gone up a single time so I guess I am ok given the circumstances
5x10 at 205 1 min rest
I finished with an earlier CFFB WOD
10 rnd for time
7 45# plate slam
5 toe to the bar
in 9:21., I have no clue if that's good but rest between exercises was fairly short ( a few second at most)
Life with the consulting and the three kids is really taking a toll on the recovery. 18 months is still having a hard time doing full nights and I keep running around for school, daycare and soccer practices and completing my tax return before the end of the month.
I was reading article on the facebook COO Sandberg and felt that what she is saying about women probably also in parts applies more and more to modern men. These days I feel, I am making compromises everywhere. I feel guilty cause I don't spend enough time with the kids and I also feel guilty cause I am not working hard enough on promoting my business the way I would like to. I am stuck with a 40 hours/week contract and have a hard time working off hours on growing the marketing side of the business. Workout, family and the bad sleep are just draining my energy away. At least I don't have pressure from other father about my choices.
This morning I didn't felt it but I went through anyway. I rarely miss workout unless I am extremely sick. I wasn't expecting anything stellar today
Deadlift
165x5, 205x5, 245x3, 328x3, 350x3, 370x3 Didn't push myself enough on the fourth rep and failed it. Last year before that program, on a that like this 370 wouldn't have gone up a single time so I guess I am ok given the circumstances
5x10 at 205 1 min rest
I finished with an earlier CFFB WOD
10 rnd for time
7 45# plate slam
5 toe to the bar
in 9:21., I have no clue if that's good but rest between exercises was fairly short ( a few second at most)
Tuesday, April 23, 2013
Workout Log April 23 2013
Wendler cycle 5 week2 Bench / Weighted PU
Bench 105x5, 125x5, 150x3, 201x3, 215x3, 226x3
I am getting close to my max on the bench a fourth rep would have been risky
Weighted Pull up jumping pullup x5, bwx3, bwx3, bw+45x3, bw+62x3, bw+76x4
I finished with bench 5x10 at 126 with 1 min rest between sets
Monday, April 22, 2013
Workout Log April 22, 2013
Wendler cycle 5 week2 Squat
Squat 165x5, 205x5, 245x3, 327.5x3, 350x3, 370x3
This is getting heavy and close to my max number, I am not sure I can keep increasing by 10 # every month on the squat. I am considering either a 2 month reset or just adding 5# every month to keep the progression.
Squat 5x10 at 205 rep ass to the ground. The last rep where challenging
15-12-9
135 thruster
45# chin up
in 11:31. Acceptable after all the squating. This morning it took me almost two hours to fully recover from that workout
Squat 165x5, 205x5, 245x3, 327.5x3, 350x3, 370x3
This is getting heavy and close to my max number, I am not sure I can keep increasing by 10 # every month on the squat. I am considering either a 2 month reset or just adding 5# every month to keep the progression.
Squat 5x10 at 205 rep ass to the ground. The last rep where challenging
15-12-9
135 thruster
45# chin up
in 11:31. Acceptable after all the squating. This morning it took me almost two hours to fully recover from that workout
Saturday, April 20, 2013
Workout log April 20, 2013
Today I did Jackie
For time
100 SDHP 45#
50 thruster 45#
30 pull up
I did the workout on February 11 after a deload session on the squat in 8.08. Today I did it in 7.18 slightly more than 10% improvement in around 2 months. Given the weight used during deload, I don' t beleive it had a negative impact on the results of that day. I am glad to see that the conditionning is improving, because some day I feel that nothing improved.
I always feel as tire after each workout and always feel that I could be faster. I guess that whatever is your level, you always have those feelings.
Interesting to see that on lighter weight and cardio based WOD my numbers are relatively closer to the elite than on one with heavier weight. Is it because I am too weak vs my cardio or that the elite training is less and less geared to outperform in these type of light workout. It would be interesting to look at the stats on site like beyond the white board to see what are the best results on Jackie and what profile of athlete are getting these results. Are there athlete that would never be in a position to go to the crossfit game that beat a 5:30 time on this one?
For time
100 SDHP 45#
50 thruster 45#
30 pull up
I did the workout on February 11 after a deload session on the squat in 8.08. Today I did it in 7.18 slightly more than 10% improvement in around 2 months. Given the weight used during deload, I don' t beleive it had a negative impact on the results of that day. I am glad to see that the conditionning is improving, because some day I feel that nothing improved.
I always feel as tire after each workout and always feel that I could be faster. I guess that whatever is your level, you always have those feelings.
Interesting to see that on lighter weight and cardio based WOD my numbers are relatively closer to the elite than on one with heavier weight. Is it because I am too weak vs my cardio or that the elite training is less and less geared to outperform in these type of light workout. It would be interesting to look at the stats on site like beyond the white board to see what are the best results on Jackie and what profile of athlete are getting these results. Are there athlete that would never be in a position to go to the crossfit game that beat a 5:30 time on this one?
Friday, April 19, 2013
Workout log April 19, 2013
Wendler cycle 5 week 1 Press / Power Clean
Press 70x5, 90x5, 105x3, 131x5, 140x5, 150x4
Again I failed. It's decided I will reset Press by 2 weeks (10#) on the next cycle but I will keep the accessory work at the same level 87.5.
Power clean
85x5, 105x5, 125x3, 157.5 x5, 170x5, 180x8
Nothing spectacular here, I was aiming for 11 to beat my previous best but right before even lifting the first rep I knew I hadn't them in me today.
I finished with Press 5x10 at 87.5 with 1 min rest. The last rep of set 5 took everything to complete.
Not a good day, but the important is to keep on going. I continue to maintain water and vit C intake high to see if it continues to have positive effect
Press 70x5, 90x5, 105x3, 131x5, 140x5, 150x4
Again I failed. It's decided I will reset Press by 2 weeks (10#) on the next cycle but I will keep the accessory work at the same level 87.5.
Power clean
85x5, 105x5, 125x3, 157.5 x5, 170x5, 180x8
Nothing spectacular here, I was aiming for 11 to beat my previous best but right before even lifting the first rep I knew I hadn't them in me today.
I finished with Press 5x10 at 87.5 with 1 min rest. The last rep of set 5 took everything to complete.
Not a good day, but the important is to keep on going. I continue to maintain water and vit C intake high to see if it continues to have positive effect
Thursday, April 18, 2013
Workout log April 18, 2013
Wendler Cycle 5 Week 1 Deadlift
Deadlift 165x5, 205x5, 245x3, 307.5x5, 327.5x5, 350x6
Could have probably done 1 more but I wanted to keep enough energy to complete my workout
Deadlift 5x10 205
I finished with a modified main site WOD, felt like running today. I haven't run a lot since last November and it shows. Except for the first 400, most of the running was a slow paced job. Except on the last one where I met a neighboor walking his dog and I didn't want to look like an out of shape runner. Increased the pace but almost threw up when I reached my garage door. Funny how having people observing you can affect your performance.
4 round
400 m
40 airsquat
10 pull up
17:45 for my defense they were done less than 10 min after the heavy deadlift.
Deadlift 165x5, 205x5, 245x3, 307.5x5, 327.5x5, 350x6
Could have probably done 1 more but I wanted to keep enough energy to complete my workout
Deadlift 5x10 205
I finished with a modified main site WOD, felt like running today. I haven't run a lot since last November and it shows. Except for the first 400, most of the running was a slow paced job. Except on the last one where I met a neighboor walking his dog and I didn't want to look like an out of shape runner. Increased the pace but almost threw up when I reached my garage door. Funny how having people observing you can affect your performance.
4 round
400 m
40 airsquat
10 pull up
17:45 for my defense they were done less than 10 min after the heavy deadlift.
Tuesday, April 16, 2013
Workout log April 16, 2013
Wendler cycle 5 week 1 Bench / weigthed PU
body weight today around 192. Body composition keeps on improving. I noticed a significant improvement since I started taking vit C. Not sure there is a link since it also corresponds with heavy weights approaching my max. I increased water intake but I still have my cheeks flushing. I had the same reaction when I started vit D.
I will do some research to figure out if there is some kind of link.
Bench
100x5, 125x5, 150x3, 190x5, 201x5, 215x5 last rep was hard
weighted PU
3x3 bw, bw+32.5 x5, bw+47.5 x5, bw+62.5 x6
Bench
5x10 at 126
body weight today around 192. Body composition keeps on improving. I noticed a significant improvement since I started taking vit C. Not sure there is a link since it also corresponds with heavy weights approaching my max. I increased water intake but I still have my cheeks flushing. I had the same reaction when I started vit D.
I will do some research to figure out if there is some kind of link.
Bench
100x5, 125x5, 150x3, 190x5, 201x5, 215x5 last rep was hard
weighted PU
3x3 bw, bw+32.5 x5, bw+47.5 x5, bw+62.5 x6
Bench
5x10 at 126
Monday, April 15, 2013
Workout log April 15, 2013
Wendler cycle 5 week 1 squat
Weights are getting heavier on the squat and I am still around 192 this morning all time PR on 5RM is 370 at 200 bodyweight
165x5, 205x5, 245x3, 308x5, 327.5x5, 350x5 barely got that fifth rep
Squat 5x10 at 205 with 1 min rest between set
finished with
10 round for time
135 deadlift x15
15 push up
completed in 16:05.
Deadlift were relatively easy until round 4 where the earlier squat effect started to kick in. It felt really good to lift heavy again after the deload week.
Saturday April 13, 2013 workout log
last workout of the deload week. The mainsite workout was perfectly appropriate for today
3 round for time
28 walking lunges (more or less 100feet)
50 squat
25 superman
11:20. My right knee weakness slowed me down on the 50 air squat. Feels good once in a while to do body weight exercise only
Weights are getting heavier on the squat and I am still around 192 this morning all time PR on 5RM is 370 at 200 bodyweight
165x5, 205x5, 245x3, 308x5, 327.5x5, 350x5 barely got that fifth rep
Squat 5x10 at 205 with 1 min rest between set
finished with
10 round for time
135 deadlift x15
15 push up
completed in 16:05.
Deadlift were relatively easy until round 4 where the earlier squat effect started to kick in. It felt really good to lift heavy again after the deload week.
Saturday April 13, 2013 workout log
last workout of the deload week. The mainsite workout was perfectly appropriate for today
3 round for time
28 walking lunges (more or less 100feet)
50 squat
25 superman
11:20. My right knee weakness slowed me down on the 50 air squat. Feels good once in a while to do body weight exercise only
Friday, April 12, 2013
Workout log April 12, 2013
Wendler cycle 4 week 4 Deload Press / Power clean
Press 70 4x5, 87.5 x5, 105x5
Power clean 82.5 4x5, 105x5, 125x5
Getting ready for the next cycle
Press 70 4x5, 87.5 x5, 105x5
Power clean 82.5 4x5, 105x5, 125x5
Getting ready for the next cycle
Thursday, April 11, 2013
Workout log April 11, 2013
Wendler Cycle 4 Week 4 Deload Deadlift
160 4x5, 200x5, 240x5
Diane
21-15-9
deadlift 225
HSPU
12:55
Deadlift were a breeze but HSPU where extremely slow. It shows that I still have some weight to loose. Last weekend, I drank a lot of water and slightly increased the carb input and saw my bodyweigth go up 5# in 2 days. I was obviously getting dehydrated. I need to keep the water intake high. I also felt better after.
160 4x5, 200x5, 240x5
Diane
21-15-9
deadlift 225
HSPU
12:55
Deadlift were a breeze but HSPU where extremely slow. It shows that I still have some weight to loose. Last weekend, I drank a lot of water and slightly increased the carb input and saw my bodyweigth go up 5# in 2 days. I was obviously getting dehydrated. I need to keep the water intake high. I also felt better after.
Tuesday, April 9, 2013
Workout Log April 9, 2013
Wendler cycle 4 week 4 Deload Bench Press/ weighted Pull up
Bench 100 4x5, 125x5, 150x5
pull up bw 4x3, bwx4, bwx5
Bench 100 4x5, 125x5, 150x5
pull up bw 4x3, bwx4, bwx5
Monday, April 8, 2013
Workout log April 8, 2013
Wendler cycle 4 week 4 Deload Squat
Squat 160 4x5, 201x5, 241x5
did 10 rnd
50m shuttle (100m total)
90s rest
untimed. I hope the low volume this week will be good for my knee. Ran in an alley between two houses. I was remembered how people with dogs can be disgusting sometimes. During the winter, snow is not removed from the alley, so the people let their dog go and don't clean up after them. When the snow melt all the frozen dog crap end up on the little path. I had to pay careful attention not to slip on it. Nothing against dog themselves, just some owners.
Saturday March 6, 2013
Crossfit Open 13.5
Another friendly reminder that I am far from being an elite athlete.
Did 2 rounds +6 thruster in 4 min.
My hats off to those that were able to go through that pain for 12 min.
Squat 160 4x5, 201x5, 241x5
did 10 rnd
50m shuttle (100m total)
90s rest
untimed. I hope the low volume this week will be good for my knee. Ran in an alley between two houses. I was remembered how people with dogs can be disgusting sometimes. During the winter, snow is not removed from the alley, so the people let their dog go and don't clean up after them. When the snow melt all the frozen dog crap end up on the little path. I had to pay careful attention not to slip on it. Nothing against dog themselves, just some owners.
Saturday March 6, 2013
Crossfit Open 13.5
Another friendly reminder that I am far from being an elite athlete.
Did 2 rounds +6 thruster in 4 min.
My hats off to those that were able to go through that pain for 12 min.
Friday, April 5, 2013
Workout log April 5, 2013
Wendler cycle 4 week 3 Press and Power Clean
Press 70x5, 85x5, 105x3, 131x5, 150x3, 166x1
Power Clean 85x5, 105x5, 125x3, 155x5, 176x3, 196x5
Press 87.5 5x10 1 min rest
I will keep press at the same weight for the next cycle. On the 5x10 the last two reps of the 5 set are really hard to complete.
Looking forward for the reset week to let my right knee recover.
Press 70x5, 85x5, 105x3, 131x5, 150x3, 166x1
Power Clean 85x5, 105x5, 125x3, 155x5, 176x3, 196x5
Press 87.5 5x10 1 min rest
I will keep press at the same weight for the next cycle. On the 5x10 the last two reps of the 5 set are really hard to complete.
Looking forward for the reset week to let my right knee recover.
Thursday, April 4, 2013
Workout log April 4, 2013
Wendler cycle 4 week 3 Deadlift
Deadlift 160x5, 200x5, 240x3, 301x5, 341x3, 381x3
deadlift 201 5x10 1 min rest. This part is becoming a metcon. I am breathing heavily at the end of the 5 rep
With a weight of 190 this morning I am fairly satisfied of the results. I am deadlifting the same weight I was deadlifting 4 months ago with 10 pounds less.
4-5 min rest
Metcon
100 SDHP 45#
20 GHD situp
75 SDHP 45#
40 toe to the bar
50 SDHP 45#
60 sit up
21:38.
I couldn't even complete the first 50 SDHP unbroken. The deadlifts burned me. It's really hard to perform in a metcon after all that heavy lifting. I had to brake the T2B in 5,5,5,5,5,5,4,3,3 the last 10 reps (4,3,3) I minimised the rest to the strict minimum.
Deadlift 160x5, 200x5, 240x3, 301x5, 341x3, 381x3
deadlift 201 5x10 1 min rest. This part is becoming a metcon. I am breathing heavily at the end of the 5 rep
With a weight of 190 this morning I am fairly satisfied of the results. I am deadlifting the same weight I was deadlifting 4 months ago with 10 pounds less.
4-5 min rest
Metcon
100 SDHP 45#
20 GHD situp
75 SDHP 45#
40 toe to the bar
50 SDHP 45#
60 sit up
21:38.
I couldn't even complete the first 50 SDHP unbroken. The deadlifts burned me. It's really hard to perform in a metcon after all that heavy lifting. I had to brake the T2B in 5,5,5,5,5,5,4,3,3 the last 10 reps (4,3,3) I minimised the rest to the strict minimum.
Tuesday, April 2, 2013
Workout log April 2nd, 2013
Wendler cycle 4 week 3 Bench / Weigthed PU
Bench 100x5, 125x5, 150x3, 185x5, 210x3, 235x2
Weighted PU bwx3, bwx3, bwx3, bw+27.5x5, bw+57.5x3, bw+87.5x2
Bench 5x10 at 123
Body Weight is now around 191, strength is sligthly down but body composition is improving. My knee is still troubling me and somehow sap some of my strength.
Bench 100x5, 125x5, 150x3, 185x5, 210x3, 235x2
Weighted PU bwx3, bwx3, bwx3, bw+27.5x5, bw+57.5x3, bw+87.5x2
Bench 5x10 at 123
Body Weight is now around 191, strength is sligthly down but body composition is improving. My knee is still troubling me and somehow sap some of my strength.
Monday, April 1, 2013
Workout Log April 1st, 2013
Wendler cycle 4 week 3 Squat
160x5, 200x5, 240x3, 301x5, 341x3, 381x2.5 (depth on the last one was really limit)
Squat 201 5x10
Today my right knee still bugs me a little, but lifting actually felt good. Hopefully I will keep the same feeling all week.
5rft
185# Power Clean 3rep
10 burpee pull up (strict commando style)
11:57
Workout log for March 30, 2013
Did 13.4 on Saturday. Not a big success my K2E are very slow. I don't have the proper clearance under my pullup bar to kip them effectively. Exceptionally did the workout around 16:00, because I had to pass my PMP certification in the morning (Which I got BTW ). Also note that I can't really drop the weight in the garage as it starts bouncing all over.
7 min was over right after the 12 power clean rep.
160x5, 200x5, 240x3, 301x5, 341x3, 381x2.5 (depth on the last one was really limit)
Squat 201 5x10
Today my right knee still bugs me a little, but lifting actually felt good. Hopefully I will keep the same feeling all week.
5rft
185# Power Clean 3rep
10 burpee pull up (strict commando style)
11:57
Workout log for March 30, 2013
Did 13.4 on Saturday. Not a big success my K2E are very slow. I don't have the proper clearance under my pullup bar to kip them effectively. Exceptionally did the workout around 16:00, because I had to pass my PMP certification in the morning (Which I got BTW ). Also note that I can't really drop the weight in the garage as it starts bouncing all over.
7 min was over right after the 12 power clean rep.
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