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.