Sadly, This Will Be One Inactive Month

[hamudenben]

August 8th, 2011

AM

Hill Sprints

Some jogging, then:

3 x long*

3 x medium**

3 x short***

1 x extra long****

*Guestimate: 60-65m

**Guestimate: 40-43m

***Guestimate: 20-22m

****Guestimate: 70-75m

I counted 102 steps when walking down from the "long" hill.

Done as: Sprint (or trying to) up, walk down.

Total time: 14:21.0

Note

Oh dear... my calves swelled up like crazy. I haven't been running for too long (edit: WAAAAY TOO LONG!)

My plan is to do these relatively small runs 1-2x weekly for 3-5 weeks. Then I hope, I'm able to ramp up to 2-3x/week. Let's see.

[hamudenben]

The following will be the framework for my program over the next 40-50 days. I'll workout based on "gut"-feeling. If I feel good, I'll go with 3 days on, 1 off and vice versa.

I have three different macro-workouts that all have two individual branches. The macro-WOs are:

- Legs

- Chest & Back

- Weightlifting (WL)

For Legs I'll do.

- Legs-1 BackSQ and Elevated(Box-) Romanian DL

- Legs-2 FrontSQ and Trap-bar DL

Chest & Back.

- C&B-1 Incline Bench and Chin Ups

- C&B-2 Flat Bench and Pull Ups

WL.

- WL-1 Push Press, Push Jerk, Power Clean, Hang Power Clean and Clean

- WL-2 Power Snatch, Hang Power Snatch, Snatch, Hang Snatch and Overhead Squat

Legs and C&B will be done as 10x3-5, and for WL I'll do 3x5, 4x4 and 5x3.

I'll do adjustments on the go, if I feel I'll benefit from it.

Preferably, I would like to train from around 11-12'o-clockish. But my scheduled doesn't really allow for that. Therefore WOs will be done in the PM-hours. The hill sprints, I plan to implement, will be done in the AM-hours.. probably around 7 AM.

[hamudenben]

Also, I'm currently working on a list consisting of what I have to learn/be able to do, when I start crossfitting again… or more like - what I need to work on. It might be a life-time before I get it all, and I want to start some crossing again before that :-)

Here goes:

- Double unders 100 unbroken

- Butterfly Pull Ups 21 unbroken

- Muscle ups (w full lock-out) 5 unbroken

- Feet-2-Bar w Kip 30 unbroken

- (Fast) Box Jumps 21 unbroken

- Overhead Squat 21 reps w 60kg

- Climb A Rope

- Thrusters 15 reps w 60kg

- Kipping Pull Ups 15 reps w 20kg

- Deadlift 21 reps (Touch-n-Go) w 140kg

To be expanded :-)

[hamudenben]

Syntax

Gameplan

Added

- Double unders 100 unbroken - Do two all-out set after each WO (w one Muligan if sub 10 reps).

- Butterfly Pull Ups 21 unbroken - No gameplan atm.

- Muscle ups (w full lock-out) 5 unbroken - No gameplan atm.

- Feet-2-Bar w Kip 30 unbroken - No gameplan atm.

- (Fast) Box Jumps 21 unbroken - No gameplan atm.

- Overhead Squat 21 reps w 60kg - Doing two sets of 5 reps before every WO. Started with the bar, and climbing slowly. I'm at currently at 50kg.

- Climb A Rope - No gameplan atm.

- Thrusters 15 reps w 60kg - No gameplan atm.

- Kipping Pull Ups 15 reps w 20kg - No gameplan atm.

- Deadlift 21 reps (Touch-n-Go) w 140kg - No gameplan atm.

- Handstand Push Up (HSPU) 4 strict, 12 w kip - No gameplan atm.

[hamudenben]

August 8th, 2011

PM

Skill work (kg/reps)

Overhead Squat 55/5, 40/5

----------------------------------------

Garage Training, C&B-1, 10 sets of 5 reps

5 x 100kg Incline Bench, 60 sec rest

5 x BW*+15kg Chin Ups, 60 sec rest

repeated 10 times

*New BW = 95kg

Press tonnage: 100kg x 5 x 10 = 5000kg

Pull tonnage: (95+15=)110kg x 5 x 10 = 5500kg

Total tonnage: 10500kg

----------------------------------------

Skill work

Double Unders 76, 81 reps

- This seems do-able. It's a mental thing. I didn't fail - I chose to stop (exhausted).

Assistance work (kg/reps)

Incline Bench: 60/10, 40/25, 40/25

Chin Ups: BW/10, BW/6 x 3

[hamudenben]

August 9th, 2011

PM

Skill work (kg/reps)

Overhead Squat 60/3*, 40/5

*dammit! lost balanced.

----------------------------------------

Garage Training, WL-1, 3 sets of 5 reps

75kg Push Press

90kg Push Jerk

90kg Power Clean

90kg** Hang Power Clean

75kg Clean***

Rest between sets: 1:30-2:00

**Too heavy.

***It has been a while. These were difficult.

Total tonnage: 6300kg

----------------------------------------

Skill work

Double Unders 43, 50 reps

[hamudenben]

August 11th, 2011

AM

Hill Sprints

Some jogging, then:

3 x long, 50-60m

3 x medium, 40m

3 x short, 15-20m

1 x extra long, 65-70m

Done as: Sprint (or trying to) up, walk down.

Total time: Forgot my stopwatch.

Note

Still not fun.

[hamudenben]

August 11th, 2011

PM

Skill work (kg/reps)

Overhead Squat 65/5, 50/5

----------------------------------------

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

5 x 80kg Front Squat, 70 sec rest

5 x 160kg Trap-bar Deadlift, 70 sec rest

repeated 10 times

Squat tonnage: 80kg x 5 x 10 = 4000kg

Posterior tonnage: 160kg x 5 x 10 = 8000kg

Total tonnage: 12000kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

Front SQ 50/3, 40/3

Note

Pukie between 3rd and 4th set... funny - never tried that :clap:

[hamudenben]

August 12th, 2011

PM

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, C&B-2, 10 sets of 5 reps

5 x 110kg Bench Press, 70 sec rest

5 x BW+10kg Pull up, 70 sec rest

repeated 10 times

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

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

Total tonnage: 10750kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

Push ups with chains Dropset x 3

[hamudenben]

August 14th, 2011

AM to PM (long one)

Skill work (kg/reps)

Overhead Squat 70/5, 50/5

----------------------------------------

Garage Training, WL-2, 3 sets of 5 reps

60kg Power Snatch

50kg Hang Power Snatch

50kg Snatch

50kg Hang Snatch

Rest between sets: 1:30-2:00

Total tonnage: 3150kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

OH-Squat 40/15 x 2

[hamudenben]

August 16th, 2011

PM

Skill work (kg/reps)

Overhead Squat 70/5, 50/5

----------------------------------------

Garage Training, Legs-1, 10 sets of 4 reps

4 x 115kg Back Squat, 70 sec rest

4 x 120kg Snatch-Grip Deadlift, 70 sec rest

repeated 10 times

Squat tonnage: 115kg x 4 x 10 = 4600kg

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

Total tonnage: 9400kg

----------------------------------------

Skill work

Double Unders 37, 60

Assistance work

Overhead SQ 40/10 x 2

Note

Planning to do hill sprints tomorrow morning.

[hamudenben]

August 17th, 2011

AM

Hill Sprints

Some jogging, then:

3 x long

3 x medium

3 x short

1 x extra long

I counted 102 steps when walking down from the "long" hill.

Done as: Sprint (or trying to) up, walk down.

Total time N/A

Note Pukie

[hamudenben]

August 17th, 2011

PM

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, C&B-1, 10 sets of 4 reps

4 x 100kg Incline Bench Press, ?? sec rest, (first 3 sets: 4 x 105kg)

4 x BW+15kg Chin Ups, ?? sec rest, (first 4 sets: 4 x BW+20kg)

repeated 10 times

Press tonnage: 105kg x 4 x 3 + 100kg x 4 x 7 = 4060kg

Pull tonnage: 95+20kg x 4 x 4 + 95+15kg x 4 x 6 = 4480kg

Total tonnage: 8540kg

----------------------------------------

Skill work

Double Unders 89, 61

Assistance work

Push Ups /w Chains, dropset 3 sets

Note

Tired.

[hamudenben]

August 18th, 2011

PM

Skill work (kg/reps)

Overhead Squat 75/4*, 50/5

*dammit!

----------------------------------------

Garage Training, WL-1, 3 sets of 4 reps

80kg Push Press

95kg Push Jerk

100kg Power Clean (first set: 95kg)

80kg Hang Power Clean

80kg Clean

Rest between sets: 1:50-2:00

Total tonnage: 6940kg

----------------------------------------

Skill work

Box Jumps Just tried.

[hamudenben]

August 19th, 2011

AM

Hill Sprints

Some jogging, then:

3 x long

3 x medium

3 x short

1 x extra long

I counted 102 steps when walking down from the "long" hill.

Done as: Sprint (or trying to) up, walk down.

Total time sub. 20 min. (incl. warm-up)

Note Right ankle hurts!

[bang_bang]

solid consistant training goin on up in here :grin: keep up the good work

[hamudenben]

solid consistant training goin on up in here :grin: keep up the good work

Thanks pal. You know the game: When one is consistent improvements will show and barriers will be broken, furthermore the motivation to continue with being consistent will be build.... or something like that

Now the only thing I need to be consistent with is my diet. I get so incredible hungry when doing these high volume program. Some people complain about the fact that they can't keep up with their bodies' need of nutrient. Not me! I spend most of my rest days in the kitchen. For the time being, oatmeal, milk, raisins and nuts is the favorite combination.

That's another thing, I've allowed loads of carbs in my diet. I really need to reconsider that. Oatmeal and a cup of rice now and then is perfectly fine. But three bowls of the aforementioned combination, buns, pasta, rice, etc. will definitely need to be cut out of my diet. I'm just not ready for it. Carbs taste soooo good (and hey, lifts are all going up)

I'm aware of many calories nuts and such contains, but I'm not really afraid of fats.

Maybe it'll solve my problem if I signed up for some sort of CrossFit-competition.

[hamudenben]

August 11th, 2011

AM

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, Legs-2, 10 sets of 4 reps

4 x 90kg Front Squat, 70 sec rest

4 x 170kg Trap-bar Deadlift, 70 sec rest

repeated 10 times

Squat tonnage: 90kg x 4 x 10 = 3600kg

Posterior tonnage: 170kg x 4 x 10 = 6800kg

Total tonnage: 10400kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

Front SQ N/A

Note

Got "caught" in a conversation with an old buddy.

[hamudenben]

When I workout tmrw, I'll be wearing this:

[hamudenben]

Note

I'm SO hungover today :doh:

[hamudenben]

August 22th, 2011

AM

Hill Sprints

Some jogging, then:

3 x long

3 x medium

3 x short

1 x extra long

I counted 102 steps when walking down from the "long" hill.

Done as: Sprint (or trying to) up, walk down.

Total time N/A

Note

Extreme pain in my right leg. Wasn't able to run more than 60% of max.

[hamudenben]

August 22nd, 2011

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

4 x 120kg Bench Press, ?? sec rest

4 x BW+15kg Pull Ups, ?? sec rest

repeated 10 times

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

Pulling tonnage: 110kg x 4 x 10 = 4400kg

Total tonnage: 9200kg

Assistance work

3x5 @ Pull Up

3x10 @ 60kg Bench

Skill work

Double Unders 100 ..bum!

Note

...

[hamudenben]

August 23rd, 2011

AM

Skill work (kg/reps)

Overhead Squat N/A ....I think my plan for this will be changed very soon. Something like: Tryin' to work up to a 15 reps OHS with 60kg.

----------------------------------------

Garage Training, WL-2, 4 sets of 4 reps

65kg Power Snatch

55kg Hang Power Snatch

55kg Snatch

40kg Hang Snatch (I only did one set. My right ankle was super sore)

Rest between sets: 1:30-1:40

Total tonnage: 2960kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

OH-Squat N/A

Note

I'm starting to see tiny signs of fatigue, injuries etc. My knees, shoulders, right hand and ankle are really sore. In all, this will be my last cycle of GV-a-like-Training. Next up? I really don't know. I want to do Smolov, but it seems kind of counterintuitiv to take on a program like Smolov with everything I mentioned above. I found a Rippetoe-program - or rather: I found an spreadsheet with a Rippetoe-program, but I can't find the article. It's from mikesgym.org. It looks combinable with most stuff, since it's just squat 3x/wk (medium, light, heavy). Anyone knows about this program? I found something that looks similar, but not exactly (it's Rippetoe Intermediate).

[hamudenben]

August 25th, 2011

PM

Mobility drills

Foam roller Check

Tennis ball Check

BW stretch/moves Check

Skill work (kg/reps)

Overhead Squat N/A

----------------------------------------

Garage Training, Legs-1, 10 sets of 3 reps

3 x 120kg Back Squat, 60 sec rest

3 x 140kg Snatch-Grip Deadlift, 60 sec rest

repeated 10 times

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

Posterior tonnage: 140kg x 3 x 10 = 4200kg

Total tonnage: 7800kg

----------------------------------------

Skill work

Double Unders N/A

Assistance work

Front SQ 40/3 x 3

Note

...working... a lot.. now time for some Zzzz...

[mike27]

whats next?

go sheiko or 5x5 or yeah smolov! im into that next in 6-8wks