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Post by spiderdan on Jan 11, 2010 21:15:51 GMT
Right thought Id better put the log on here as well. New year, new program.
Basically
5 days / week
3 day Wendler 5/3/1 program (Tu, Fri, Sa,)combined with 2 days of Crossfit (mon, wed)
Not sure how well its going to work (mixing training methods is never usually a great idea).
Going with the BBing template to begin with but may well drop it down to the powerlifter template when I push past the current maxes. Not gonna bore you with how the waves work or %'s (unless you really want to know) but im basing it off these maxes:
Military 70kg Bench 100kg Front Squat 110kg Sumo Dead 160kg (done more at CF but have smaller plates at gym)
Wendlers program works off 90% of your 1 rm as you dont need to work with maximal weights most of the time to get stronger.
Lets see what happens....
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Post by spiderdan on Jan 11, 2010 21:22:28 GMT
Monday - 11/01/10
Crossfit Group Workout
WU 3 x
4 lengths 10 tuck jumps 10 push ups
Plyo work
Reactive box jumps
Deadlifts (5x5)
60kg (wu) - 5 80kg - 5 100kg - 5 120kg - 5 140kg - 5 150kg - 5 (switched to mixed grip on this set)
pretty good, had a little more in me but first session back in 6 days didnt want to push too hard, form felt reasonably solid
METCON - AMRAP 15mins - 16kg KB
10 American Swings Right arm max press Left arm max press 30 sit ups
6 rounds + swings + presses + 3 situps
Pretty tough had to stay laying down for a little while afterwards. Need to work on rack position and proper pressing with a KB though.
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Post by jules on Jan 12, 2010 10:23:23 GMT
Welcome to the forum''Spiderdan'' Great to see you on here
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Post by spiderdan on Jan 12, 2010 18:54:59 GMT
Welcome to the forum''Spiderdan'' Great to see you on here Cheers Jules, be looking forward to reading your log and contributing where I can
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Post by spiderdan on Jan 12, 2010 18:55:14 GMT
Tuesday - Wendler 5/3/1 - Military Press Day (5,5, >5)
bar x 10 30kg x 8 40kg x 5 45kg x 5 50kg x 12
Felt strong and made a change from 5 heavy reps
Single arm Standing DB press
12kg x 10 (each arm) 16kg x 10 (each arm) 20kg x 10 (each arm) 22kg x 8 (each arm)
Pretty much where i was before with these should go up quite easily though (failure only on last set.
DB lean away laterals
6kg x 10 (each arm) 8kg x 10 (each arm) 10kg x 10 (each arm)
Wow these felt week, goes to show what happens when you dont train a movement for a while, should get it back though.
Alternate DB curl
8kg x 10 (each arm) 12kg x 10 (each arm) 16kg x 9 (each arm) drop to 12kg x 5 (each arm)
Given that my elbow was giving me gip last week I dropped the weight a bit and focussed on the muscle, big bicep pump here.
Got through those bits fast so just for the hell of it
3 x Max rep push ups (1 min rest between sets)
40 27 18
Big chest pump after this.
Enjoyed the session overall very quick (so I got a good bit of stretcthing in after) and very focused and no messing around - good to be back on a plan
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Post by markt on Jan 12, 2010 21:13:30 GMT
Well done on those deads last night!
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Post by spiderdan on Jan 15, 2010 21:50:52 GMT
Thursday - Wendler 5/3/1 - Sumo Deads
days messed up already
Sumo dead
60kg - 5 80kg - 5 100kg -5 115kg - 5 132.5kg - 10 (first five double over hand, second five mixed grip)
Should have been 130kg but forgot my book so thought it was 132.5kg. Did one single with the weight afterwards just for kicks
45 degree bent over rows (straps)
60kg x 10 65kg x 10 70kg x 10 75kg x 8
Chins 3 x f
12, 7, 5
Didnt give myself enough rest as I was rushing at this point, grip had pretty much given out by now.
Face pulls
10kg x 10 17.5kg x 10 25kg x 10 30kg x 9
Quick spinal decompression to finish not enough time to stretch. Good session though happy with the deads.
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Post by spiderdan on Jan 15, 2010 21:59:12 GMT
Friday - Cross box
Late night last night bit too tired to get the most of my lifting so went to cross box instead
not much to say but it was very very hard and now im knackered. Thumbs a bit sore too must have caught it.
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Post by spiderdan on Jan 16, 2010 16:43:28 GMT
Saturday -Wendler 5/3/1 - Bench Day
Bought the E-book today read through and adjusted the assistance exercises to one of the recommended programs (the Triumvate) and pushed the reps a little higher and avoiding failure as per the book.
bar x 8 40kg x 5 60kg x 5 70kg x 5 77.5kg x 11 (calculated 1 rm = 105.8)
Think I had 1-2 more in me on the last set but wasnt feeling particularly tight stabalisers were a little weak after last night so didnt push it too hard. Calculated 1 rm present so I know what reps I need to hit next time.
Incline DB bench ( 5 sets ramp 12-15 reps)
16kg x 15 20kg x 15 24kg x 13 26kg x 12 22kg x 14
Not use to higher reps like this quite hard work really
Kroc Rows (ramp 15-20 reps)
22kg x 20 (each arm) 26kg x 20 30kg x 20 34kg x 16
Very few exercises but I was knackered by the end it certainly takes it out of you. __________________
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Post by spiderdan on Jan 20, 2010 20:58:03 GMT
starting to slack already
Monday - Cross fit
Thrusters - 3 x Max reps 40kg
round 1 = 19 round 2 = 20 round 3 = 16
had more in me on the first round, still cant get my wrists in the right position to rack the bar and press successfully. Gave up racking on rounds 2 and 3 and did it.
METCON
90 secs on 30 secs off
tuck jumps burpees squats push ups
2x through
Very very hard, knackered afterwards but glad i got through
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Post by spiderdan on Jan 20, 2010 21:10:20 GMT
Tuesday - Wendler 5/3/1 Front squat day
bar x 8 40kg x 5 55kg x 5 70kg x 5 (should have been 65kg) 77.5kg x 5 (should have been 75kg) 82.5kg x 8 + 3
Started to lose the bar on rep 7 reracked on eight straight back in for another 3
Reverse lunges from box
Bw - 15 each leg +12kg - 15 +16kg - 15 +22kg - 10 +18kg - 15
Just holding a single DB on these exercises and really concentrating on firing off the working leg. +22kg set started to bring the back leg in a little more so dropped the weight for the last set.
KB swings
Kinda last minute decision here, it was either ham curls or swings....I went for double hand swings.
20kg x 30 reps (americans) 24kg x 20 reps (americans) 32kg x 15 reps (russians) 24kg x 20 reps (americans) 20kg x 20 rep + 10 reps (americans)
Every set brutal, glad i did them though. Might need a better protocol though.....
A simple program but was jelly legged walking out of the gym and got some pretty bad glute doms today.
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Post by spiderdan on Jan 20, 2010 21:10:59 GMT
Cycle 1 Week 1 - complete
Current estimated 1rms
Bench - 105.8 kg (+5.8kg on estimate) Squat - 112.7 kg (+2.7kg on estimate) Military - 69.98 kg (-0.02kg on estimate) Sumo - 176.6 kg (+16.6kg on estimate)
Required reps for Week 2 (for at least 1kg improve on 1rm)
Bench - 8.8 reps Squat - 8.9 reps Military - 8.7 reps Sumo - 8.7 reps
So really 9 reps on each exercise will mean Ive done more work and gotten stronger. __________________
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Post by spiderdan on Jan 20, 2010 21:17:41 GMT
Wednesday - Crossfit
Strict Press
was meant to be pressing friday but as this came up i did my wendler programming for the lift today
bar x 10 40kg x 5 45kg x 3 50kg x 3 55kg x 10
very happy with this was aiming for eight to nine and got ten. Good stuff. Will have to do the assistance work another day though.
METCON AMRAP 15mins
5 Handstands 10 push ups 15 squat thrusts 20 sit ups 25 back extensions.
Wasnt lung bursting but a hard conditioning session, good sweat on by the end. Cheers Tong
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Post by jules on Jan 21, 2010 20:39:25 GMT
Really great Pressing Spiderdan...nice one ;D
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Post by spiderdan on Jan 21, 2010 22:27:56 GMT
Really great Pressing Spiderdan...nice one ;D Thanks jules, overhead pressing is probably my favourite exercise, just seem to do quite well at it
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