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Old 01-18-2009, 01:42 PM   #11
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
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January 12 - 18
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Kind of a back off week before the four week metcon cycle starts next Monday.


Monday
---
Fran (30kg thrusters): 7:57
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Six months ago, the pull-ups would be unbroken in a grown-up Fran. This time around I was doing mostly doubles in the second and third rounds. In a month my time on this workout has increased by 1:13. I guess that's to be expected with the pull-up and metcon absence.


Tuesday
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Rest


Wednesday
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Rest
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Was planning on front squats and push jerks. My stomach was killing me the whole day, though, so I decided to skip it.


Thursday
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Overhead Squat: 3x50kg, 3x55kg, 3x60kg, 2x65kg, 3x65kg (PR for 3s)
Metcon:
- Three rounds for time of:
- 10 reps each arm Kettlebell Clean and Jerk (24kg)
- 20 Kipping Pull-ups
- 18:49
---
On the fourth overhead squat set, my left hand slipped. There's a dent in the safety pins on the squat rack from the very much awkward drop.
Horrible time on the metcon, lack of pull-up strength holding me back, wasn't really gassed at all after finishing.



Friday
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Rest


Saturday
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Rest


Sunday
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Front Squat (1RM): 1x100kg, 1x110kg (PR)
Knees-to-elbows: 3x10
Back Extension: 3x10
---
This was supposed to happen on Saturday but... it didn't. PR'd on front squats by 7.5kg.
Did some shoulder mobility work afterwards.

---
Body Weight: 84.15kg
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Old 01-30-2009, 03:10 PM   #12
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

January 19 - 25 - Metabolic Conditioning, Strength Maintenance 1/4
---
Blargh.


Monday
---
Fran (45kg thrusters): 12:25
---
Three hours of sleep, five hours of lectures, five hours at the lab and then this. Can't do pull-ups anymore. My first ever Fran was better than this.
---
Fast: 16 hours
Calories: 740
Ratio (% Carb/Pro/Fat): 19/30/51


Tuesday
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Helen: 19:18
---
I could feel my back swell up during the running so I had to walk the last two rounds.
---
Calories: 1192
Ratio (% Carb/Pro/Fat): 23/31/46



Wednesday
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Cindy: 11 rounds
---
8 rounds off my PR. Same amount of rounds as my first ever full Cindy. Pull-ups and push-ups were a breeze. When it came to squats, I just couldn't move. Thighs were sore as fuck from Fran and Helen. Some of the air squats literally felt like 100kg back squats.
---
Calories: 1168
Ratio (% Carb/Pro/Fat): 21/32/47



Thursday
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Rest
---
Sore as fucking hell.
---
Calories: 1698
Ratio (% Carb/Pro/Fat): 16/26/58



Friday
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Thruster: 1x67.5kg, 4x1x70kg
Deadlift (Hook grip): 2x140kg
---
Was trying for 5x140kg, which should have been easy. Didn't warm up properly and felt my back tweak on the second rep. Called it quits and haltered home.
---
Calories: ~3000
Ratio (% Carb/Pro/Fat): ?



Saturday
---
Metcon:
- 3 rounds:
- 10 Russian one-handed Kettlebell Swings (left, 24kg)
- 10 Kettlebell Clean and Jerk (left, 24kg)
- 10 Russian one-handed Kettlebell Swings (right, 24kg)
- 10 Kettlebell Clean and Jerk (right, 24kg)
- 10 Overhead Kettlebell Swings (24kg)
- 17:15
Three sets of (without letting go of the bar between A and B):
- A. Max Deadhang Pull-ups
- B. Max Knees-to-elbows
- 6/10, 6/10, 8/10
---
Hung over and messed up. Was scheduled for medium intensity Olympic lifts, but didn't want to go through with it because of my back. Took it easy on the metcon. Stopping to rest plenty as soon as I felt any hint of muscular fatigue in my back. Just to be safe. Forearms were wasted from the kettlebell work, though, when it came to the pull-ups and knees-to-elbows.
---
Calories: ~1600
Ratio (% Carb/Pro/Fat): ~40/30/30


Sunday
---
Rest:
---
Calories: ~1600
Ratio (% Carb/Pro/Fat) 40/30/30
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