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3rd DEC 2013: Powerlifting, WOD + BW strength

4 Dec

Warm-up

3 min rowing

Stretching

Conditioning

AMRAP/5 min:

5 C2B pull-ups
20 shoulder to overhead @ 30 kg

Results: 6 rounds + 1 C2B pull-up

Fine pace. All unbroken but had to do pull-ups very controlled due to very sore hands. Great shoulder pump btw!

Lifting

Week # 1 in my new strength cycle (bench press, back squats and conventional/sumo deadlift + assistance exercises). The work is basically 1 session/week but will in general be spread out over the week in order to fit my weightlifting.

Back squats:

3 x 5 reps @ 85 kg

3 x 3 reps @ 100 kg

Deadlifts:

Off high blocks: 3 x 3 reps @ 160 kg

Off medium blocks: 3 x 3 reps @ 120 kg

Off low blocks: 3 x 3 reps @ 100 kg

From the floor: 3 x 3 reps @ 90 kg

Felt light and technique went much better than last week!

Distance biked

10 + 6 + 12 km

– BREAK –

Warm-up

15 push-ups
15 GHD back ext
15 V-ups

Lifting

Bench press (wide grip with stop): 50 kg (5 reps) – 60 kg (5 reps x 3) – 67,5 kg (3 reps x 3) – 70 kg (3 reps x 3)

Bench press (narrow grip with stop): 5 x 8 reps @ 35 kg

Pause back squats (5 reps): 70-70-70-70-75-80 kg (video)

BW stuff

Rack dips @ 10 kg: 4 x 10 reps (video)

Back activated chin-ups: 5 x 5 reps (video)

Butterfly pull-ups: 15-13-10 reps (video of last set)

Distance biked

2 x 6 km

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