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?
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