Re-learning The Squat & killed a Goat!

”Being happy doesn’t mean that everything is perfect. It means you have decided to look beyond the imperfections.”

Misplaced my camera charger, mobile pics til I get a new one...

2.30 pm WOD

WU: 3*2 Long Cleans+2 FS+2 Clean Sotts @ 20kg

A. Hang Snatch High Pull, Flat Footed, 4*4 @ 60% (50kg)

B1. Back Squat, Double Dip (1+1/4), 5by5 @ 111kg
30s to
B2. Box Jump, 5*1 @ 99cm

C. Press, 5by5 @ 61kg 

D. Front Squats, 20 reps at 84 – done!

E. Wallballs, 4*25 reps (60s)
49s, 49, 50, 51
F. GHD’s, 3*20 (60s)
37s, 36, 37

Wonder if Stephen Hawkins might have a ride to lend me coz there is no way I am walking tomorrow. Was completely knocked out for a good while after today’s first ”real load” session..

Not happy with my squat form lately so decided to take ”my” double dip versions in to play. Both in Squats and Press each set felt better technically and I focused a lot on max depth in the second dip and being explosive out of the hole. Box Jump was just fun to throw in there to force my legs to recover faster after a set. Front Squats high reps is dreadful, period.

Oh, and no Mami, I have not started sacrificing animals to get over my issues with life, but I did today overcome my terror for Wallballs! Found a breathing technique that worked really well for me, focus on breathing out quickly, and then make sure to take a full breath before the ball comes down on you again. First two sets really easy, last painful. GHD’s was way harder than I remember them and I suspect that asides from walking like a cowboy the next coming days, I will also having trouble getting out of bed and might have to strangle anyone who tries to make me laugh…

Good session today, rest day tomorrow and today I have eaten REALLY good for the first time since.. well I can’t even remember when my meal timing, quality and quantity was this good the last time. Am I maybe seeing the light in the tunnel and starts finding my way back to where I wanna be?

Namaste!

 

Get a Grip!

”Everybody dies but not everybody lives..”

- Drake, Moment 4 life -

Definitely had a few of these kind of ”don’t go away”-moments last few days…

11.30 WOD

A. WU-Series, 2 Long Sn+2 OHS+2 Sotts up to 38kg

B. Hang Power Snatch, 5-5-5-5-5:
43kg, 48, 52, 57, 61 (PB, I think)
C. Clean Segment (Mid chin/Knee/Hip/Finish) + Clean Pull, 3*(2+2):
93, 102, 111
D. Pendlay Row, 5 by 5 (60s):
84kg
E: Power Clean, For Time – 3*15 (60s):
61kg – 5’30min (Total time)

Yes, I am talking to my self. Both in life and in my workouts I need to get a grip.

I am feeling strong however. None of the above was ”heavy” and for the clean pulls it felt like I could clean it anytime, felt like and doing so is of course two different things though.
Cannot do any training hanging yet, so thought that Pendlays would be good to at least get the back to do some work. It does feel a bit stiff and sore around the lower rib, but does not get worse with these.

If my strength is ok, my conditioning is not. No surprise, haven’t been doing anything for it except the sporadic wod here and there last month. First set of PC’s unbroken ofc, then broken and with way to high heart rate from this low workload. Hope to get stamina and work capacity work to get me back and above previous capacity quite quickly.

Mentally, another decadent weekend might not have been the best option for me right now. But, I did have fun and enjoyed the company of some good friends. Need to stay away from barhopping and clubbing too much though, recognizing mental patterns and behavior from my past and that person is suppose to be gone for a reason.

That said, I feel lucky and grateful to have friends that with their compassion and support alone make me feel special. It makes it easier seeing my self smiling at life again, will get there.

Namaste!

Max For Day

11.30am WOD

WU: Hand Stand Walk
3m, 13m PB! 

A. WU-series: 2 Long Snatch Pull+2 OHS+2 Sotts
29kg, 38, 47

B. Snatch, Max For Day (one miss and it’s over!):
Up to 70, 75/F..
C. Power Clean & Jerk, Max For Day:
Up to 107kg, no misses

Wanted 15m in the HS-walk but was afraid of the benches at the end of the room so simply quit…
Sotts press felt better than ever kind of. Snatch rusty and weird, not heavy though. Sloppy miss at 75 and that was it. C&J rusty though and even though it felt light, 107 wasn’t excactly pretty. Decided to call it and was pretty satisfied after all. Honestly think I have +115 in me already, goal 116/dream level 120 for the end of September!

Wanted to kick my training into gear this week, obviously stressing between paper work with a time limit and not eating properly brought me a sore throat and flu feelings instead. Felt better this morning, still avoided conditioning to be able to go for it next week instead.

Namaste! 

Slowly getting back at it

”Pray that your loneliness may spur you into finding something to live for and great enough to die for.”

- Dag Hammarskjöld -

Yes, I still walk around the gym dressed like Superman when no one sees me…

A1. Power Cleans, 5-5-5-5-5-5
61kg/5, 70/5, 79/5, 84/5, 89/5, 93kg/5 PB! (+4kg)
A2. HSPU with + Rom, Wave Training 2*7-5-3:
0cm/7, 10cm/5, 15cm/3, 10cm/7, 15cm/5, 30cm/3

B. HSPU Max Xtra Rom:
40cm/1, 50cm/F?, 50cm/F? *Can’t physically get down there, 1-2 cm lacking.

So what do we do when we are unhappy with a relationship not working out perfectly? I took it like any man would and drank my self to sleep for 3 consecutive days. Friday just one bottle of wine, Saturday closer to two, and yesterday there was some moron bringing a ”Paleo Tequila” bottle to Meggs 30th’s party. Moron obviously being me and moron obviously had a great time until late in the night and more like passed out on top of the cover to his bed than fell asleep.
Yup, felt like a prince today obviously.

Power Cleans was actually easy. Broadening of the feet at heavy weights is mandatory, (and unwanted for ofc), but think I can easily get around 100kg for 5!
While struggling to find motivation for my training after the Games, I actually looked through some old training note books and came over an old favourite programming of mine, the Wave Loading!
Idea is to neurologically prepare the muscles with one lighter wave, still needs to be challenging, and then by that make the heavier sets of the second round harder. This can be done in different rep schemes, 3-2-1 for pure strength for example, and I chose this version since I want my repetitive strength to increase. Might be working a little too much towards hypertrophy with these numbers, but that’s ok..

HSPU with this version was fun. I have never tried higher than 20cm before, that I can remember anyway, and was surprised how easy the +50 felt. More flexibility and I could do more. Now I agree with my friends saying this is kind of an stupid exercise without a real purpose, but sometimes a man should be allowed to just do things for fun as well!

Meant to do some conditioning after the strength, but considering how nauseous I got by just doing 5′s of PC’s, I guess I was lucky to be out of time…

Namaste! 

I’m not over you…

”If you ask me how I’m doing I would say I’m just fine,
I would lie and say that you’re not on my mind..”

Gavin Degraw, Not over you.

Ouch-wod de lux!

Figured that the best way to heal a broken heart would be to destroy it physically as well. I was right. During the minutes following the last round, when I was rolling around on the floor wanting to fall asleep, there was no heart ache anymore. Only a very welcomed, numbing kind of pain in my legs and lungs.
Score was not really important today, that I didn’t give up after two rounds as I wanted to was.

Self punishment with the three exercises I suck the most at was exactly what the doctor ordered I guess..

Tired of my never ending list of injuries and still mentally drained after the Games since it stole a whole lot of more energy than it gave back somehow. But, I will kick into gear now. Need the pain from training so badly right now, might become an addict for real soon. But hey, there’s worse things to be addicted to..

Will slowly move back in to the hardcore zone next week, back can’t handle anything hanging from the bar yet, but will try not to let that bring me down any longer. Whining will end and I will fight harder than anyone else, my goals of becoming a Games Athlete for real will happen. Or I’ll die trying.

Namaste!