Rest

Rested since Last Wednesday.
Have taken a week off to reload from Wednesday to Tueday, start of the month. I have not taken a bit of time off like this in a long time and now i want to hit these next four weeks leading into October hard now that I am stronger than before.
I will continue working strength after the rest day and the one day after that before the metcon.
My goals leading into October are;

130kg 5rm Back Squat.
sub 5 min Fran.
Do some kind of running each training day.

As well as this keep improving my presses and cleans. I really want to step my cardio up this next month, start to switch from strength bias to fit bias leading into the warmer months so I also feel a bit lighter.

Training - 25/10/09

Saturday Training
With Luke and Benny at Cook and Phillip
Practised Handstand Push-Ups
Deadlifts - 160 (3), 170(3), 160 (3), 160 (3), 170 (5), 180 (3), 190 (1)
Lunge, pull-up sit-up WOD - 13.02


Tuesday Training
Started at 4pm, had a few errands to run, would of liked to train at 10am.
Squat - 5 x 3 - 120kg (5), 120kg(2), 120kg (1).
Press - 5 x 3 - 50kg (5), 50kg (3), 50kg(3).

Metcon
100m Sprint (Pull-Up bar to start of driveway and back)
6 Right Arm KB p/snatch 1 pood
6 Left Arm KB p/snatch 1 pood
12 pull-ups
13.41

Ab Circuit
10 med ball situps
10 hanging leg raise
10 decline sit ups +20kg

On a whole training today sucked ass not sure if it is because I have stopped eating as much food because if its that I will start eating more again. However I am more inclined to think it was because of the weekend, hard workout on Saturday not a proper recovery mixed with no dinner, alcohol and crap food on Sunday is a recipe to train like shit during the week.

I was dissapointed with the session especially since i had been feeling solid and my training had been dialled in lately just gotta pull it together and hit it harder tomorrow.

I want to put in a short WOD 10-15 after the main one just a BW WOD or something really light and less than a few minutes just to amp that intensity right up.

Training - 21/8/09

Friday Training
Trained at 9 am due to work.

Squat - 117.5kg (5), 117.5kg (5), 117.5kg (5) - New PR
Bench - 70kg (5), 70kg (5), 70kg (5)

Quick Tabata Double Unders - 20,20,13,16,13,13,15,7.
Bar Thrusters - 10,8,8,8

Ab Circuit 1 round
Med ball
Hanging leg raise
Decline +20kg

Strength feels good I am feeling solid at the moment but a bit to heavy think i might need to trim down, I will keep training how I am but not eat as much still more carbs but not as much as i have been downing.

Squats felt good when finished although they were a bit harder not sure if it was because it was in the morning and i was still a bit sore from the DL's the other day.

Overall I am training well and it feels good.

Training - 19/8/09

Wednesday Training at Home
Bench 10 sets of 5 every 90 seconds @ 65kg.
CF Football programming
Max pull-Ups - 3 min rest
12/8/7
Metcon
5 Rounds
20 metre bear crawl - from garage around clothes line and back
5 Deadlift 140kg
10 Burpees
12.05

10 hanging leg raise
10 decline sit-ups +20kg
10 hanging leg raise

Metcon was tough but feels good to be training hard and with decent intensity again.
Bit dissapointed with my pull-up performance same as last week.

Training - 18/8/09

Training for Tuesday - following CF Football.
After a light session yesterday and a rest on Sunday so basically 2 rest days, felt good.

Squat - 3 X 5 - 115kg (5), 115kg (5), 115kg (5) - New PR
Press - 3 X 5 - 47.5kg (5), 47.5kg (5), 47.5kg (5) - New PR

AMRAP in 15 minutes
10 Inverted Rows - feet elevated
10 Push-ups - Parallettes and feet on box.
9 Rounds

Ab Circuit
3 Rounds
10 Med Ball snaps
10 Hanging Leg Raise
10 Decline Sit-Ups +20kg

Training felt good happy with squats and Presses, feeling strong probably from the rest and the amount of food I have been eating at least 3000 cals per day.

training - 15/8/09

Max Pull-Ups X 3 - 5 min rest
12/11/8

For Time;
15 C & J - 50kg
50 Double Unders
10 C & J
25 Double Unders
5 C & J
13 Double Unders
- 14.35

Technique was sloppy jerks were push presses that i would press out and half the cleans i didnt snap my elbows around quick enough really have to work on o-lifting technique.

Training - 14/8/09

Friday training
Ran a mile first thing in the morning with some 200m intervals to finish with.

Afternoon training
CF Football programming.
Squat 3 X 5 - 112.5kg, 112.5, 112.5 PR
Press - 55 (2)

"Volkswagon"
21-15-9
BW Bench
Pull-Ups
Scaled to 15-12-9
65kg Bench
Pull-Ups
12 minutes flat
Bench in the garage at the front pull-ups out the back.

Waited 10-20 minutes and hit a light small WOD with 100% intensity
15-10-5
KB Swings - 24kg
Box Jumps
3 minutes flat.

Then some core work played around with back levers/hanging leg raises/V-snaps.

Training - 12/8/09

Training - Wednesday
Slept well got about 9 hours overnight then another 1.5 hours from 2 till 3.30.
Started training at 5.30.
Diet has been good a feel full but not bloated all day because of the amount i am eating. I think due to this training has been good, probably constant and consistent for about 6 weeks starting to feel solid. I am the strongest i have been at this point also the heaviest i have ever been and still moderately lean.

Training today
Bench press Volume
10 x 5 @ 62.5kg every 90 seconds - could of gone heavier but i noticed at the end of the session that when i tighten up and lower the bar my scap slides up will focus on fixing this next session.

Following CF Football
Max Pull-ups - 3 min rest
12/8/7

7 Rounds for time
3 Deadlift - 140 kg
5 Clapping Push - Up
7 Sit-ups ( GHD subbed for Decline sit-ups)

Time - 8.15

Tuesday - 11/8/09

Trained at around 4pm.
Got about 10 hours sleep which is brilliant at the moment only working 30 hours per week - just brilliant. I have time to do what i need to do, set up the business, eat a heap and train.

Front squat 10 X 5 every 90 seconds @ 70kg - to get some good volume in and i find it promotes a good hormone response - first time front squatting in a while felt good after about the fourth set - good but brutal.

Then a CF Football WOD
4 rounds
12 2 pood KB swings
12 Knees 2 Elbows on rings
12 Double Unders
11.40
Was suppose to be 21 reps but i scaled it, was brutal but felt good to start CF again. Need to build up my work capacity.

Training - 10/8/09

Monday training
Rested on Sunday
Then went to squat 5 X 5 today but felt horrible.
Warmed up squatted 100 fine then my first set of 5 @ 110 felt terrible did 2 reps.
Racked and then did another 2 reps. Scaled the weight down to 100 and did two more to work technique. Things just didnt feel good so i racked the bar and gave them a miss.
It feels like I am overtrained when squatting. Going to have some time off of back squatting and change to the front squat for the next month or so.

Press - 55 (1), 57.5 (1), 57.5(1), 57.5(1), 57.5(F)
Hopefully next attempt ill hit 60kg, ill be happy with that - technique feels good on the press bar travels in a straight line however i could still get my head under it quicker.

Deadlift - 80 (5), 120(2), 160(2), 170 (2), 170(1)

Small metcon
60 seconds on/ 60 seconds rest
40kg thruster - 16
32kg KB swing - 18
Burpees - 15

Does not feel like I have lost that much conditioning but have lost a lot of mental capacity to push through.

Going to start doing a ME/CF Football type program whe i will work the FS/Press/DL then metcon straight after it probably a scaled version of CF Football.

Training - 7/8/09

Friday Training
Squat - 60 (5), 100(2), 120(1), 120(2), 130(1) new 1RM.
Press - 50(2), 50(3), 50(3), 50(3). New 3RM

Short Elizabeth 9-6-3
Squat Clean - Ring Dips
6.40

Hanging Leg Raise
3 X 10

Weight was up to 78kg last night also, probably why the 50kg Press felt light.

Training

Training for Tuesday and Wednesday
Tuesday
10 X 5 Back squat @ 100kg every 100 seconds
got to 4 reps on the eigth set and 3 on the 9th and tenth

Wednesday
7 X 5 Bench Press @ 65kg every 90 seconds
Deadlift - worked up to a double at 160kg

Training - 2/8

Sunday session in the morning at 9am two hours after waking
2-3min rest
Squat - 60(5), 100 (2), 110(5), 110(5), 110(5), 110(4), 110(2)
Press - 45(5), 45(5), 45(4), 45(4)
P/Clean - 3 X 5 @ 60kg

METCON
2-4-6-8-10-8-6-4-2
Hanging Leg Raise
32kg KB swing
9.12

Start of August and going to use a 5 X 5 program for the next few weeks till Septmeber finish all the reps and up the weight.

On Tuesdays I will still squat with volume 10 X 5 every 90 secs and the same with the bench press on Wednesdays and Saturdays with chest flies on Saturdays.

Training - 29/7 - 1/8/09

29/7
Bench Press - 10 X 5 every 90 seconds @ 60kg
Deadlift - 120(5), 120(5), 140 (3) - Tried to focus on pulling the bar faster for reps.

31/7
Squat - 60(5), 100(5), 4 X 2 @ 120kg
Then pressed and cleaned.

1/8
At ITAC
Bench Press - 10 X 5 @ 62.5kg every 90 seconds
Then Cable Flies - 3 X 10.