Workout log August 26, 2013

Wendler cycle 9 Deload week Squat / Weighted PU
Squat 167x4x5, 210x5, 251x5

Weigthed PU 4x3 at bw bw x 4, bw x 5

Trying to rest as much as possible before starting Smolov Jr for squat next week

Workout log August 23, 2013

Wendler cycle 9 week 3 Press

Press 75x5, 90x5, 105x3, 131x5, 149x3, 166x1

All set relatively easy, progressing on the press

Press 5x10 at 90, 1 min rest.  last set was hard

finished with

for time
100 pullup
100 pushup
100 situp
100 squat

in 20:40. I am slow with bodyweight movement. Pull up took me around 7 minute. I used to do that one in the 15 min range

I am now thinking about building a new program with more periodization to see how my body will react to it

I was thinking of rotating Smolov Jr cycle on each lift and keeping simple Wendler 531 for the opposite body part. I need to figure out how to also include short Metcon in the mix. The fourth week I would only lift a max rep on that lift. I am also thinking to maintain the Wendler rate of progression. The increased strength acquired during the Smolov would allow me to perform more rep than prescribed on the last set during the 3 other months until I hit the lift on Smolov again.

For the next cycle I am therefore planning to do
Monday Squat Smolov + Short Metcon/Sprint
Tuesday Wendler Bench
Wednesday Squat Smolov + Short Metcon/Sprint
Thursday Rest
Friday Squat Smolov + Wendler Press
Saturday Squat Smolov + Short Metcon/Sprint
Sunday Rest

Workout log August 22, 2013

Wendler cycle 9 week 3 Deadlift

Deadlift 180x5, 225x5, 270x3, 335x5, 380x1, 380x1

I was completly exhausted and empty. 380 was feeling so heavy after last week 400+ twice. This week with maximal load on almost all lift got me hard. I don't think I was recovered from Tuesday squat and 25 min Hero WOD

Deadlift 225 5x10 1 min rest

I crashed on the ground completly empty. I will have to eat more and sleep better.

Next week I go with the deload week and start a smolov cycle with no deadlift and limited press, bench press and Metcons the week after. I need to change the routine for a few weeks.

Workout log August 20, 2013

Wendler cycle 9 week 3 Bench
Bench 100x5, 125x5, 150x3, 190x5, 215x3, 240x1

No problem, but since I had no spot I only did one rep

Bench 5x10 at 126 1 min rest between sets

finished with
AMRAP 25 minutes
8 handstand push up
8 box jump 30'
4 unbroken towel pullup
4 unbroken toe to the bar

only 6 rounds + 5 handstand. The handstand where the limiting factor, especially after the bench session

Workout log August 19, 2013

Wendler cycle 9 week 3 Squat/weighted pullup

Squat 167.5x5, 210x5, 251x3, 315x5, 356x3, 398x1

weighted pullup bwx3x3, bw+45x5, bw+80x3, bw+110x1

squat 5x10 at 210, 1 min rest

reps on the 5x10 where smooth and fast today

Workout log August 18, 2013

August 17

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press


It took me around 36 min to complete. I remember doing this WOD a few years ago. Same feeling. Never out of breath but I felt exhausted at the end. Turkish get up are really good total body workout

August 16
Wendler cycle 9 week 2 Press
Press Failed the third rep of the last wendler set

OTM for 8 min
3 power clean at 175

Press 5x10 at 90# almost failed the last rep

finished with Helen

3 round for time
400m
21 1.5 pood kb swing
12 pullup

12:30 in my best crossfit days I did this one sligthly below 8. I don't think I will ever get back to that. I used to complete a 400 in a minute or so. Today the first one took 1:50

Workout log August 15, 2013

Wendler cycle 9 week 2 Deadlift

Deadlift 175x5, 225x5, 256x3, 315x3, 356x3, 402x2 failed the 3rd rep

finally failed the deadlift, with a bodyweight of 187 this morning

finished with 5x10 at 225 1 min rest between sets

Workout Log August 13, 2013

Wendler cycle 9 week 2 Bench
Bench 100x5, 125x5, 150x3, 176x3, 201x3, 226x3

easy, I probably could have done 4 but I had no spot

Bench 5x10 126, 1 min rest between set again fairly easy. It's time to keep the bench increasing

finished with

2 round for time
30 Thruster 135 (bar starting on the ground)
30 L-pull up

I managed my effort well and I was able to complete it in 18:41.

135 thruster become heavy quick. This WOD was hard and I was exhausted at the end. The secret to beat the WOD for me was to manage my effort on the thruster (around 5 or 6 per set) and mental strenght to keep beating my body.

Workout log August 12, 2013

Wendler Cycle 9 week 2 Squat / Weighted PU

Squat 165x5, 210x5, 255x3, 289x3, 335x3, 377x2

at 377 I tried one rep and fail the second. took 30 sec and did 2 rep took again 30 sec and did one more rep. I am really dissapointed by my squat. I think that I don't squat enough on Wendler

Weighted PU bw 3x3, bw+25x3, bw+60x3, bw+92x2 almost got the third rep.

finished with 5x10 squat at 210 with 1 min rest between set. Full depth. I am doing them quicker than before.

August 10, 2013

Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips

Cannot remember the exact time, but it was around 13:40

Workout log August 9, 2013

Wendler cycle 9 week 1 Press

Press 75x5, 87.5x5, 105x3, 115x5, 131x5, 150x4 fail

dissapointing. Wendler seems to only work on deadlift for me. That is actually the main reason I stick to it because I always felt that my deadlift was weak compared to my other lift and Wendler is finally starting to make it descent. I considering a major reset on the other lift to get them going up again

Press 5x10 at 90 1 min rest between sets. I failed on the last rep, I should lower the weight even on the 5x10

6 min rest

On The Minute 10 min
3 power clean 175#

6 min rest

10 rounds
7 burpee
7 K2E

in 12:57

Workout Log August 8, 2013

Wendler cycle 9 week 1 Deadlift

Amazing day, deadlift keep on going up with PR almost every week now.

Deadlift 175x5, 225x5, 280x3, 290x5, 335x5, 380x5
(that's two time bodyweight and a new all time PR in absolute weight with 10 pound less bodyweight)

Deadlift 5x10 at 225 with 1 min rest between set

Workout Log August 6, 2013

August 6
Wendler cycle 9 week 1 Bench

Bench 100x5, 125x5, 155x5, 165x5, 190x5, 215x5

Bench 5x10 at 126 with 1 min rest between set

finished with
30 snatch at 125# in 7:45


August 5
Wendler cycle 9 week 1 Squat / Weighted pull up

Squat 165x5, 210x5, 250x3, 272.5x5, 315x5, 356 x3 then 2 additionnal rep

Weighted pull up
3x3 at bw, bw+15x5, bw+45x5, bw+ 80x4

I failed on the last rep

Squat 5x10 at 210 with 1 min rest between set

I need to reset my squat again or start as I wanted earlier last month a smolov cycle.

Workout log August 2, 2013

Wendler cycle 8 week 4 Press Deload

Press 4x5x70, 5x85, 5x105

Dead by strict pull up with two power clean 170# at the beginning of each minute

did 9 round + 2 clean + 4 pull up

Workout Log August 1, 2013

Wendler Cycle 8 week 4 Deload Deadlift

175x4x5, 220x5, 265x5

then did Nancy
5 rnd
400 m
15 Overhead squat

in 19:10. My PR is 18:29. Lately I have seen the scale at 188. I think I am not eating enough and it starts to show on my performance. I also didn't do a lot of running in the last few months