Weakman training log
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| macroth |  | ... | 02-08-2012 @ 14:49 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Day off yesterday (Swiss National Holiday), had fun at the pool with the wife + kid. Crazy little runt had a blast, running around screaming through the spray pool. Takes after his father.  We have a decent view of the area from our flat and caught a lot of the fireworks. Seemed like every little community around Geneva had their own planned, they just kept popping up in the distance and overlapping from 9pm to almost midnight. It got boring after a while, lol! Today: Double-under practice - Not too s**tty at these nowadays. Power clean triples - worked up to 110kg (the last rep was a bit crap, feet went out too wide) which is actually a PB for a single as well. Entrenamiento del dia 15 FS 40kg 1 push-up 13 FS 3 push-ups ... 1 FS 15 push-ups 6:43 I'm utter s**tinabag at push-ups. Broken into sets of 2 or 3 after a few rounds and even singles at the very end. | ||
| deleted2_20210523 | | ... | 02-08-2012 @ 14:58 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 02-08-2012 @ 15:42 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | kirkynick said:That looks like a good session. I like the idea of push ups with front squats. I once did deadlift burpees. You never let go of the bar. I think I have a burpee cleans vid in my journal somewhere. Not a pretty sight! wife + kid LOL Getting grabbed by the ponytail while your innards get a strapon massage LOL | ||
| macroth | | ... | 03-08-2012 @ 08:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Easy 30r20 erg this morning, 7662m. | ||
| macroth | | ... | 05-08-2012 @ 21:18 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Yesterday, 1.5h of mountain biking. Today: unload + 15m carry + stack 66x15kg bags of wood pellets. Done as 33 runs with 2 bags under each arm. Total time 15:53 Also 20kg, 25kg, 40kg, 80kg sandbag and 80kg millstone loaded to 75cm, 1 minute flat. Got my seconds FW handles, new 25kg axle and seconds 20kg bar from Strengthshop. Just need plates and I'll have me a decent start to a decent gym. | ||
| macroth | | ... | 06-08-2012 @ 16:52 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I've got a CF team comp coming up Saturday (71 minutes of competitive exercising all told, split into three 20-25 minute chunks. It's going to be a long day. ), so this week I'll mostly be working on skills and movements. Today it was double-unders, deadlifts (double overhand grip, no belt, no hook grip as per rules for Saturday) sets of 5 including 140kgx5, then some box jumps (75cm, as per Saturday) alternating with c2b pull-ups. Also worked up to a 101 cm box jump, which wasn't maximal but still a bit of a challenge. | ||
| deleted2_20210523 | | ... | 06-08-2012 @ 17:05 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 06-08-2012 @ 17:15 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 06.08.2012 @ 17:16 PM by macroth "Hey, what does everybody think of these events? Will the winners be the fittest bunch in Switzerland?"WOD 1+2 "Sweet and Sour": In 25min: 2000m row (Total time: WOD 1) 100 Wall Balls 60 CTB Pull-ups 30 Powerclean 80 Wall Balls 40 CTB Pull-ups 20 Power clean 60 Wall Balls 20 CTB Pull-ups 10 Powerclean Then each member performs one round of: 25 Wall Balls 15 CTB Pull-ups 5 Powerclean WOD 2: Total time. --- WB 20/14 3m, women normal pull-ups, Powerclean 60/40kg. --- Regular: 2000m row (Total time: WOD 1) 100 Wall Balls 60 Pull-ups 30 Powerclean 80 Wall Balls 40 Pull-ups 20 Powerclean 60 Wall Balls 20 Pull-ups 10 Power-clean Then each member performs one round of: 15 Wall Balls 10 Pull-ups 5 Powerclean WOD 2: Total time. --- WB 20/14 2.5m, men normal pull-ups, women jumping pull-ups, Powerclean 50/30kg. --- WOD 3+4+5: "Skill and Strength" WOD 3: 6min amrap unbroken sets of 20 DU's, one after another must attempt a set. Regular 5 DU's, there can be SU's between the DU's, but the rope must not stop. Score is total sets. no Rest WOD 4: 7min amrap Squat Snatches (from floor) 40/30kg FB, 30/20 Hang Powersnatch for Regular. Score is total reps. no Rest WOD 5: 8min time to establish a 1RM DL for all Team members. ONLY OVERHAND GRIP ALLOWED. No hookgrip. No belts. Score is best DL from each member added in kg. Weight can only be put on the bar, no removing. No Sumo stance. --- WOD 6: "Final Destination" In 25min: 4000kg Squat Clean Thruster => two bars and weights, any weight they wanted but fixed 70 Shoulder Overhead 50/35kg 150 Box Jumps 76/61cm 50 Ring Dips 120 Goblet Squats 24/16kg (hold KB in front of you) 30 Handstand Push-ups 90 Kettlebell Dead Snatch 24/16kg 10 Muscle-ups 60 Burpees 5 Squat Snatch 60/40 kg Score: Total time. --- Regular: 2000kg Squat Clean Thruster => two bars and weights, any weight wanted but fixed. 60 HR Push-ups 150 Box Jumps 61/51cm (step ups allowed) 40 Shoulder Overhead 35/20kg 120 Goblet Squats 20/12kg (hold KB in front of you) 20 Inverted burpees 90 Kettlebell Dead Snatch 20/12kg 10 Ring Dips 60 Bar facing Burpees 5 PowerSnatch 50/35 kg Score: total time --- | ||
| macroth | | ... | 07-08-2012 @ 13:38 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Bits and pieces Double-under practice again (but a crap day). Then some weighted chin-ups, up to 50kgx1. A handful of ring muscle-ups and attempts at bar muscle-ups. A bit of chatting with a guy who wandered in the gym and may or may not have tried to sell me some weed. :-D A few sets of 40kg "clusters" (a full clean then straight up to bar overhead) and bar-facing burpees (burpees jumping over the barbell) Some 40kg snatches and 60kg power snatches. Can't make myself drop under the bar at 60 kg. f**king pussy. | ||
| macroth | | ... | 09-08-2012 @ 13:50 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Not much happening this week, trying out some movements for Saturday's little event. Today: Some double-undering, some KB snatches (20 and 24 kg), and some barbell snatching. Worked on dropping under the bar at 40kg, then worked up to an ugly (shameful, really) power snatch PB at 75kg (+2.5). Failed 80kg miserably. I really need to work on this s**t. | ||
| macroth | | ... | 10-08-2012 @ 18:36 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 8k erg today. Moderate effort, free rate, in 30:41 (7880m in 30:00 then paddled it in). | ||
| macroth | | ... | 12-08-2012 @ 07:16 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Yesterday was that CrossFit team challenge I mentioned earlier. Our team won the "Regular" category; one guy puked; today I'm sore all over. Managed 180kg DOH deadlift, failed 200.  Now I'm off for a week in the Mediterranean sun. But I'm bringing my running shoes a KB, jumprope and gym rings. | ||
| deleted2_20210523 | | ... | 12-08-2012 @ 07:20 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 20-08-2012 @ 21:44 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Hook grip - no. Chalk - yes. Skippity rope - noted. With the benefit of hindsight, I thank you. I did in fact enjoy myself and didn't even suffer from the heat. Win! Since this is a training blog here's what little training I did: Sunday: Run ~2.5k, bike back Monday: 16kg kettlebell stuff (swings, clean+press, snatch, bottom up cl+press, swing to open hand catch+press) Tuesday: KB warmup (stuff), then snatches 1'on/1'off: R24, L26, R25, L24; 1 minute max swings: 38 reps Wednesday: 35' run Thursday: KB warm up, then 3 minute snatch test: 85 reps Friday: 15' run; 1 minute max push-ups: 33 :lol: Saturday: swim ~400m, barefoot beach run ~2km, heavy-rock-from-the-seawall-at-the-end-of-the-beach lift x6, run back ~2k Sunday morning: KB warm-up (stuff); pistols, pistols+KB; AMRAP in 5': 5 pull-ups off the edge of the balcony, 5 KB thrusters each side -> 7 rounds + 3 p-ups. Sunday afternoon: ~3.5k run on the boardwalk, 13:26 | ||
| macroth | | ... | 21-08-2012 @ 15:09 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 1000m erg warm-up/paddle Low pull test: 950W (1:12/500m) on the fourth or fifth stroke. PB KB snatch 16kg: some technique work then a max set in 1 minute, left arm only (my right palm is still a bit cut up from lifting that rock): 28 reps. Floor press: 100x3, 110x3 (crap set, last rep basically failed as the spotter touched it), 105x3, 110x1, 120x1 = de facto PB EMOTM (every minute on the minute) for 10': 5 deadlifts @125kg (50% 1RM), 12 push-ups Scaled down the push-ups to make sure they stayed unbroken and snappy: 8-8-8-8-8-8-8-8-10-12. The sets of 8 were easy enough and the last 12 were hard graft, so I was pretty much on target. | ||
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