Sadly, This Will Be One Inactive Month

[hamudenben]

July 14th, 2011

GVT-2, Legs-1, 10 sets of 5 reps

5 x 95kg Back SQ, 60 sec rest

5 x 120kg* Stiffed-Legged DL, 60 rest

repeated 10 times

*New setup.

Squat tonnage: 95kg x 5 x 10 = 4750kg

Posterior (SL DL) tonnage: 120kg x 5 x 10 = 6000kg

Total tonnage: 10750kg

Assistance work:

5x5 Back SQ @ 60 kg

[hamudenben]

July 15th, 2011

GVT-2, Arms-1, 8* sets of 5 reps

*Gym closed earlier than anticipated :-/

5 x 65kg** Seated OH Lockouts (started from eyes), 60 sec rest

5 x Chin-ups+20kg, 60 sec rest

repeated 8 times

**Felt good. I was good for 70kg.

Pressing tonnage: 65kg x 5 x 8 = 2600kg

Pulling tonnage: 110kg x 5 x 8 = 4400kg

Total tonnage: 7000kg

Last 3 "supersets" were done with minimum rest periods.. something like 20-30 sec

[hamudenben]

July 17th, 2011

GVT-2, Chest&Back-2, 10 sets of 5 reps

5 x 90kg* Bench Press (w hands "clean-grip" apart from eo - like a thump from the smooth part of an Eleiko-bar**), 60 sec rest

5 x 90kg BB Rows, 60 sec rest

repeated 10 times

*1st set was 80kg... should have been 70kg all the way, but I felt good.

**

Pressing tonnage: 80kg x 5 + 90kg x 5 x 9 = 4450kg

Pulling tonnage: 90kg x 5 x 10 = 4500kg

Total tonnage: 8950kg

Assistance work:

40, 30 x Bench Press (w clean-grip) @ 40kg

20, 15 x BB Rows

[hamudenben]

July 19th, 2011

GVT-2, Arms-2, 10 sets of 5 reps

5 x BW+25kg Dips, 60 sec rest

5 x BW+20kg Chins, 60 sec rest

repeated 10 times

Pressing tonnage: 115kg x 5 x 10 = 5750kg

Pulling tonnage: 110kg x 5 x 10 = 5500kg

Total tonnage: 11250kg

Assistance work:

3x15 @ 30kg French Press

[hamudenben]

July 20th, 2011

REST DAY! w/o a doubt!

[thatwaslight]

where do you hail from mate? nz originally?

[hamudenben]

July 21st, 2011

GVT-2, Chest&Back-1, 10 sets of 4 reps

4 x 95kg Incline Bench Press, 60 sec rest

4 x BW+20kg* Pull ups, 60 sec rest

repeated 10 times

*Heavy as f*ck!

[hamudenben]

where do you hail from mate? nz originally?

Cheers mate,

I am 100% Dane (Denmark).

[hamudenben]

July 22nd, 2011

GVT-2, Legs-1, 10 sets of 4 reps

4 x 105kg Back SQ, 60 sec rest*

4 x 130kg Stiffed-Legged DL, 60 rest*

repeated 10 times

*Worked all day as a mover. So I was blasted as f*ck when I stepped into the gym.... so the rest periods range from 60-80 sec.

Squat tonnage: 105kg x 4 x 10 = 4200kg

Posterior (SL DL) tonnage: 130kg x 4 x 10 = 5200kg

Total tonnage: 9400kg

Assistance work:

Being dead & emo.

[hamudenben]

July 23rd, 2011

GVT-2, Arms-2, 10 sets of 4 reps

4 x 75kg* Seated OH Lockouts (started from eyes), 60 sec rest

4 x Chin-ups+25kg, 60 sec rest

repeated 8 times

*First two sets = 70kg.

**First two sets = +30kg.

Pressing tonnage: 70kg x 4 x 2 + 75kg x 4 x 8 = 2960kg

Pulling tonnage: 120kg x 4 x 2 + 115kg x 4 x 8 = 4640kg

Total tonnage: 7600kg

Assistance work, just for lulz

1x1 @ 110kg Power Clean <-- PR

1x1 @ 75kg OHP <-- PR

[hamudenben]

I'll be done with GVT (2nd cycle) in two weeks, and I'm not sure where I want to go with my training. This is a rather precarious situation for me. Six months ago I would definitely (just) go with Wendler, and train instead of thinking about it. Honestly, I believe this might very well be the best way to sustain a "do as I preach"-approach to my training.

But... I am only human. And... Wendler: I am sorry, other than the German you know about, I've been flirting with John Broz' training method and good ol' Smolov. As of now, I see four possible branches:

* Another round of GVT (slightly different approach: Garage Training).

* Smolov (probably mixed with some pull n press movements).

* John Broz-kinda-method (Squat every day, working up to TRM).

* Wendler (But with more squatting).

I think the only way to answer the question about which branch my training-life should be followed by, is by finding the answer to what my goal is. Only problem is that the answer to that question begins with "It depends".

In two-three months time, I'll (hopefully) be done with my Master's Thesis, and since one can't be very picky about employment given the current job-situation (at least in DK), I might face a job with an 50-60-hours work week. That doesn't really scare me off, but I might have to make some sacrifices in regards to my training's schedule.

If I had all the time in the I needed, I think I would do John Broz'-method combined with 1-3 WODs six days per week.

If I'm suppose to work 60 hours per week, I will have to take things as the occur. I have no beforehand knowledge of how to deal with 60 (inflexible) hours. Of course I've worked more than 60 hours per week while studying, but remember: I schedule when I wanted to study and when I wanted to train. As a "junior" in a corporate organisation, one doesn't really have that luxury.

Let me just clarify that I love working out, but I really, really hope to land a job as described above. After all, strength training is just my hobby.

Let's see what happens.

[hamudenben]

July 25th, 2011

GVT-2, Chest&Back-2, 10 sets of 4 reps

4 x XXXkg* Bench Press (w hands "clean-grip" apart from eo - like a thump from the smooth part of an Eleiko-bar), 60 sec rest

4 x 100kg BB Rows, 60 sec rest

repeated 10 times

*Set#1-3: 100kg, set#4-6: 105kg, and set#7-10: 110kg...note: protocol said 95 :-)

Pressing tonnage: 100kg x 4 x 3 + 105kg x 4 x 3 + 110kg x 4 x 4 = 4220kg

Pulling tonnage: 100kg x 4 x 10 = 4000kg

Total tonnage: 8220kg

Assistance work, more lulz n PR

OHP: 1@40kg, 1@60kg, 3@70...then: 1@80kg.... and 0@82.5kg :-(

But boy, am I happy with my new Standing OH Press PR!

[hamudenben]

I want a t-shirt that says: "Egg & Meat Make A Man A Beast"

[hamudenben]

July 26th, 2011

GVT-2, Legs-2, 10 sets of 4 reps

4 x 80kg Front Squat, 60 sec rest

4 x 155kg Trap-bar Deadlift, 60 sec rest

repeated 10 times

Squat tonnage: 80kg x 4 x 10 = 3200kg

Posterior chain tonnage: 155kg x 4 x 10 = 6200kg

Total tonnage: 8500kg

Assistance work

Some overhead squatting. Established a PR: 1x1@70kg

[hamudenben]

July 27th, 2011

My baby brother joined me.

GVT-2, Arms-2, 10 sets of 4 reps

4 x BW+30kg Dips, 60 sec rest

4 x BW+25kg Chins, 60 sec rest

repeated 10 times

Squat tonnage: 120kg x 4 x 10 = 4800kg

Posterior chain tonnage: 115kg x 4 x 10 = 4600kg

Total tonnage: 9400kg

[hamudenben]

July 29th, 2011

GVT-2, Chest&Back-1, 10 sets of 3 reps

3 x 105kg Incline Bench Press, 60 sec rest <-- that's actually a one, two, and three rep PR!

3 x BW+25kg* Pull ups, 60 sec rest

repeated 10 times

*Again, heavy as f*ck!

Pressing (Incline Bench) tonnage: 105kg x 3 x 10 = 3150kg

Pulling (Pull-ups) tonnage (BW+clothes ~ 90kg): 115kg x 3 x 10 = 3450kg

Total tonnage: 6600kg

Assistance work:

Inc BP 3x12 @ 60kg

Pull ups 3x6 @ BW

[hamudenben]

July 30th, 2011

GVT-2, Legs-1, 10 sets of 3 reps

3 x 110kg Back SQ, 60 sec rest*

3 x 140kg Stiffed-Legged DL, 60 rest*

repeated 10 times

*Too much talking going on; periods ranging from 60-90 sec.

Squat tonnage: 110kg x 3 x 10 = 3300kg

Posterior (SL DL) tonnage: 140kg x 3 x 10 = 4200kg

Total tonnage: 7500kg

Assistance work:

Back SQ 3x10 @ 60kg

[hamudenben]

Anybody watching the CF games in LA?

http://games.crossfit.com/finals/live/jumbotron/627846

Team Butcher's Garage is from my gym... they are getting their arses kicked, but still impressive!

[hamudenben]

No training today.

water skiing > warm gym with high humidity

:nod:

[hamudenben]

August 1st, 2011

GVT-2, Arms-1, 10 sets of 3 reps

3 x 65kg Standing Military Press, 60 sec rest*

3 x BW+20kg Chins, 60 sec rest*

repeated 10 times

*Modified the training.

Press tonnage: 65kg x 3 x 10 = 1950kg

Pull tonnage: 110kg x 3 x 10 = 3300kg

Total tonnage: 5250kg

[hamudenben]

Today's training was so tuff, that I need some more time before I can hand-out the specifics.

[hamudenben]

August 3rd, 2011

GVT-2, Chest&Back-2, 10 sets of 3 reps

3 x 120kg Bench Press (w hands "clean-grip" apart from eo - like a thump from the smooth part of an Eleiko-bar), 60 sec rest

3 x 120kg BB Rows*, 60 sec rest

repeated 10 times

*These was more like Power BB Rows

Pressing tonnage: 120kg x 3 x 10 = 3600kg

Pulling tonnage: 120kg x 3 x 10 = 3600kg

Total tonnage: 7200kg

Assistance work:

Something

Note:

This training was insane. Inexplainable.

[hamudenben]

August 4th, 2011

GVT-2, Legs-2, 10 sets of 3 reps

3 x 90kg Front Squat, 75 sec rest

3 x 170kg Trap-bar Deadlift, 75 sec rest

repeated 10 times

Had to increase the length of the rest periods.

Squat tonnage: 90kg x 3 x 10 = 2700kg

Posterior chain tonnage: 170kg x 3 x 10 = 5100kg

Total tonnage: 7900kg

Assistance work

FrontSQ 60kg 2x10

Note

Established a PR on FrontSQ with 1x1@110 before I started the GVT

[hamudenben]

August 6th, 2011

GVT-2, Arms-2, 10 sets of 3 reps

3 x BW+40kg Dips, 60 sec rest

3 x BW+25kg* Chins, 60 sec rest

repeated 10 times

*Adjusted the weight. "I just wanna say, that I personally believe, that I've gained some weight lately...I'm (at least) 95kg. Yep - I've done some hard bulking for the last 5 weeks" (Bad excuse plus I hate people who say stuff like: "Oh.. that's because I'm bulking")

Pressing tonnage: 130kg x 3 x 10 = 3900kg

Pulling tonnage: 115kg x 3 x 10 = 3450kg

Total tonnage: 7350kg

Assistance work

Some BW-dips + BW-chins

Note

Done with GVT...for now

[hamudenben]

August 7th, 2011

Garage Training, Legs-1, 10 sets of 5 reps

5 x 105kg Back SQ, 60 sec rest

5 x 110kg Box-Romanian/Stiffed-Legged DL, 60 sec rest

repeated 10 times

Squat tonnage: 105kg x 5 x 10 = 5250kg

Posterior tonnage: 110kg x 5 x 10 = 5500kg

Total tonnage: 10750kg

Assistance work

Some (very little) squatting