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Weakman training log

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macroth		...	15-03-2013 @ 09:32
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Yesterday evening Squats (low bar) Barx... 60x5 80x5 100x3 150x1 170x1 155x3 145x5 Just some empty bar pressing in between sets to stretch out the shoulders. 170x1 was relatively comfy. I tried to focus on keeping an ultra tight core, not sure of the results though. Videos later.
macroth		...	15-03-2013 @ 22:56
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Moving pictures:
macroth		...	17-03-2013 @ 17:01
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	CrossFit Open workout 13.2 As many rounds as possible in 10 minutes: 5 Shoulder to overhead 52kg 10 deadlit 52kg 15 box jump/step up 61cm -> 260 reps (8 full rounds + 5 sto + 10 dl + 5 bj Shoulder to overhead (I did push-jerky push-presses) wasn't as bad as expected, went pretty well. Burned through the DLs. Step ups were steady but a tad slow (couldn't have kept up doing box jumps anyway). Decent score for me.
macroth		...	20-03-2013 @ 21:53
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Post Edited: 20.03.2013 @ 21:53 PM by macroth Swamped with work this week. Fun with the axle tonight Ground to overhead: worked up to 95kgx1 (PB) Then switched to double overhand deadlifts: worked up to 115kgx1 (PB) Then switched to alternate grip deadlifts: worked up to 205x1 (PB), 215xf, 185x3, 175x5 First time maxing on axle deadlifts and quite happy to break 200kg.
macroth		...	27-03-2013 @ 17:13
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	I'm back from a short trip to NYC and Connecticut. On Friday , I hopped off the plane in New Jersey, caught a bus to Manhattan, and went to mh old stomping grounds CrossFit NYC/The Black Box to do CF Open workout 13.3: 150 wall balls (20lb to 10ft target) 90 double-unders 30 muscle-ups Time cap: 12 minutes. With over a minute left on the clock after the WBs (ouch) and the DU (not as bad as expected given my lack of practice recently), I failed 3 times to complete a muscle-up. Which is pretty lame. Final score: 240 reps My quads were utterly destroyed (couldn't sit/stand without moaning and grimacing) and only stopped aching this morning. On Saturday, after a bit of late night drinking and 3 hours of sleep, I drove 1h up the coast to Hybrid athletics, the gym own by CrossFit "celebrity" and strongman athlete Rob Orlando for a seminar. 60 attendees, 8 coaches, and Mike Jenkins on hand for star power. I had to leave early, so came early as well to get a few tips on the log lift. Then the seminar proper began. For each implement there was a short talk+demo, then we split into groups for hands on practice, and finally a short workout using the implement. Here's a summary of what I got done that day: Tire flips: various weights, but failed to flip the 1000lb/450kg tire. Then 8x700lbs(320kg) in 45 seconds followed by max reps jumps onto the tire for 30 seconds. Stones: shouldered a 228lb/105kg stone; 4 rounds of 20" on, 10" rest with a 160lb/72kg stone: got 3, 3, 2 and 1 reps. Keg: shouldering, pressing, various weights in the 100-120lb range. Quite awkward with the shifting sand/gravel/water. By this point I was pretty knackered. Yoke: worked up to 610lbs/280kg x20m with several drops. Farmers: worked up to 270lbs/123kg, 2 quick drops before a longer carry to finish the 20m. Overall it was a great experience. Apart from the strictly technical aspects, which were obviously helpful, Rob O said some interesting things about training and programming. Later that afternoon I went to my cousin's wedding. I danced the Macarena. On Sunday I rested, just like God intended and my body craved. On Monday I went to CrossFit Virtuosity and joined in some squats (3 sets of 2 at 365lb/166kg) and some incline bench (4x12@95lb/52kg) and good mornings (3x8@60kg). My first PL comp is coming up on Saturday. I don't see any PB's in the cards, I'm mainly going for the experience.
macroth		...	28-03-2013 @ 21:21
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	3-6-9 reps of 40kg clean and jerk, toes to bar 3k erg warm-up 920m 2:46.6 1:30.5/500m 37spm
macroth		...	31-03-2013 @ 11:31
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Well, my first powerlifting meet is in the books. I entered the Swiss Drug Free Powerlifting Federation national championships in Basel yesterday. You can tell how small a sport powerlifting is in Switzerland or at least how small the SDFPF is when you don't need to qualify for the "national championships". There were around 40 lifters spread over however many weight and age categories, including half a dozen women (one of which was a portly 60+ old lady who pulled 150kg). The meet took place at CrossFit Basel, a gym with several strong athletes that provided a good chunk of the day's participants. Is there a strength sport left that CF isn't "saving"? The setup was decent, but a bit amateur in some respects. The squat stands were free-standing and needed to be weighed down with 40kg plates, and the thin rubber mat spread across the platform made a slight edge underfoot. You either had to stay close to the uprights or take 2 steps back to have perfectly even ground to stand on. Those are really minor gripes. Other than that there was enough room and equipment to warm up (it did get a bit crowded when flights overlapped). One older guy had trouble warming up the squat because he usually places his hands by the collars, and the uprights on the squat cages were too far apart(FatPete here would have had the same problem). To my inexperienced eyes the judging seemed strict but fair. A good number of red lights for depth on the squats, noticeable pauses on the bench press, one or two deadlifts redlighted for hitching. Overall the level wasn't very high. A handful of Swiss records were broken, however, (280 deadlift?) and some 74-old bugger benched a ridiculous amount of weight. One of the single-lift benchers got 205 I think. Nobody pulled over 300kg. I'm not diminishing people's efforts, but it's just to say it wasn't on the level of the meets one reads about on this site or elsewhere. I even took 2nd place in the -100kg category with a 547.5kg total. There were a couple of funny misloads: one guy had asked for an opening bar at 230kg on the DL, but the organizers read it as 130kg. He had this rather spectacular prep routine, complete with stomping, big arm-swingy breaths, wide eyes and everything, which looked a bit ridiculous when, naturally, 130kg flew up like he was going to power clean it. They let him have 3 other attempts. Another fellow had asked for 215, but they loaded 250. He got the bar to his knees. He was also awarded a 4th attempt. As for me, I had gestured that I wanted to stay at 115 on the bench, and they took it to mean I was forfeiting my third lift. When I realized they had skipped my turn, they were kind enough to let me do my attempt at the end of the flight. Keep in mind that everything had to be conducted in French and German, sometimes English, for everyone to understand each other, so things got a bit confusing sometimes. The loaders and spotters weren't the most experienced bunch, but apart from the incidents I mentioned above, there were no uneven bars or injuries. Results took forever to come out, and the award ceremony was longish (gender/age/weight categories + single lift awards; by the way, you had to register and pay separately for single lift entries if you wanted to qualify for single lift Euro and World champs; at 60£ for the licence + 55£ for the full meet + 35£ per lift, that's a nice bit of money grabbing, if you ask me). All in all it made for a long day (up at 6, 3 hour train ride each way, missed train + connexion delayed by 45 mnutes, in bed at 2am), but I enjoyed myself, chatted with some nice people, and above all got my first experience of competitive lifting. I had a pretty standard strategy: 1) get in an easy first lift; 2) on the second attempt, go for something I've done recently, what I would call a "satisfactory" lift; 3) go for a small PB. This is how the day went for me: -Squat Warmed up to 160kg; opened at 170; made 180; failed 192.5 (2.5kg PB attempt, wasn't even close) -Bench Warmed up to 100; opened at 105; failed 115 (lapse in concentration, didn't stay tight); made 115 without too much of a struggle. I would have liked to attempt 122.5 if I hadn't screwed up my second attempt. -DL Warmed up to 200; opened at 220; made 240; made 252.5 (PB by 2.5kg ) Mission accomplished, with a small PB to boot. While the results were being compiled, I did CF Open workout 13.4 in a corner because it was my only opportunity with the gyms being closed Friday and Sunday. Needless to say, I was a bit lacking in energy and motivation. 3 ground to shoulder to overhead 61kg 3 toes to bar 6 GTSTOH 6 T2B 9 9 ... Keep going for 7 minutes I got 66 reps (full round of 12's, plus 6 clean and jerks. A half decent score for me, I think. T2B were slow going. And now, I am a bit tired.
Wayne_Cowdrey		...	31-03-2013 @ 17:31
Still got a little bit of strength Member 400, 22056 posts	I noticed that your dead lift had gone up when you posted in my journal. Well done!
macroth		...	01-04-2013 @ 20:36
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Thanks! It's a tiny increase, but a bit unexpected and always welcome. Today I went xc skiing for only the 4th but also the last time this season. Still tons of snow over 1500m. Did 2h of skate skiing in the bright sunsine.
macroth		...	02-04-2013 @ 19:19
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Post Edited: 03.04.2013 @ 11:43 AM by macroth I'm embarking on another Wendler 5/3/1 cycle. It worked well last time doing the main lift + 2 assistance lifts, but since I'm short for time these days I'll only be doing the main lifts, and if I really have time, one assistance lift. We'll see if that's enough to make progress. Today press (1st rep from the ground) 45kgx5, 52.5x5, 60x7 seated DB press 10kg+10kg 5x10
macroth		...	03-04-2013 @ 19:26
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Deads: 147.5x5 170x5 192.5x6 Erg: 500m mark of a 639m time trial: 1:21.9 46spm PB by 0.8s With a grand total of 50km of erging since the end of November, I can safely say my improved speed is mostly due to strength training. 500m cool down Hard going on the last set of deads.
CJR		...	04-04-2013 @ 22:03
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	lol Well done on the meet dude, always nice to get a PB!
macroth		...	04-04-2013 @ 22:48
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Lol, that's the guy! Thanks, I enjoyed myself. Unlike this bloke I didn't mind the lack of music and noise but hey, different strokes... Today: Paused BP bar x10 30x8 40x8 60x5 67.5x5 80x5 90x10 Then 3 rounds of 45kg push-pressx5, chest to bar kipping pull-upsx5, resting between rounds, no timer.
Sparrow		...	05-04-2013 @ 12:23
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	CJR said:lol Well done on the meet dude, always nice to get a PB! Lol that was funny! Some solid training going on in here recently. I want to get good at rowing. I've done 2k in 7.10 with 0 training and no cardio fitness at all, so want to aim for sub 6.45. Got any pointers for me on what I should be doing?
macroth		...	05-04-2013 @ 22:29
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Thanks! I'd say there's 2 things you should do. First, make sure your technique is decent. http://concept2.co.uk/training/technique That could net you an easy few seconds. As far as training, this plan usually works well. http://thepeteplan.wordpress.com/the-pete-plan/ You can ditch all the distance rowing if it doesn't fit with your strength goals. Maybe one shortish easy row a week to work on technique if necessary. The intervals, especially the shorter ones, can work well with strength training. Then it's a matter of balancing things depending on your recovery and area of focus at a given point in time. I usually focus on the erg for a while in the strongman "off season". I'm doing very little erging at the moment. Hope that helps! Today at lunch: CF Open workout 13.5 15 thrusters 45kg 15 chest to bar pullups Repeat for 4 minutes. If you reach 90 reps (3 full rounds), you earn the privilege to keep going for another 4 minutes. Hit 180 reps within 8 minutes and you keep going for another 4, and so on. Needless to say I stopped at 4 minutes with 56 reps. A poor effor overall, with severa missed reps on the pull-ups (have done very few of those these past several months, in particular kipping let alone chest to bar) Later after work (6pm-ish) Squats Bar x10x2 60x8 80x5 105x5 120x5 135x7 And around 8 pm, I redid 13.5 ->65 reps. Better strategy and execution, satisfied with this score.

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