A CF+Weightlifting log

[Don Stevenson]

A few weeks off my weightlifting program over summer to recover from a few shoulder and wrist niggles.

Today

CF WOD - DL
140 x3
150 x3
160 x3
170 x3

Then Smolov day 1

BSQ 115kg 4 x 9

Will continue to do CF WOD + some deadlifting and Smolov.

[Don Stevenson]

Monday - AM

CFWU x2 rounds

"Lynne"

80kg BP 5 x 5 (haven't benched since 2006!)
Pullups - 5 x 10 probably could have done more but need to use my arms today.

Smolov Day 2

BSQ 122.5kg 5 x 7

[Don Stevenson]

Tuesday

Light recovery session

Wednesday

Massage

Thursday - back to the death sets of squats

BSQ 7x5 132.5kg

[Don Stevenson]

Friday to Sunday - Interstate coaching weightlifters, only training i did was of the right arm curl variety after the comp!

Monday

Smolov day 4

BSQ 140kg 10 x 3 (HARD!)
A few random pulls and some weighted chinups

[Don Stevenson]

Smolov day 5

BSQ 125kg 4x9

very little else

[Don Stevenson]

Smolov day 6

BSQ 132.5kg 5 x 7 (killer!)

Row 5km

20:23.1

[Don Stevenson]

Summary of the holiday season

Christmas eve

Smolov workout 7

warmed up to 142.5kg and then popped my dodgy facet joint on rep 4 of first set. That ended that workout!

Took a week off and have been getting back into Cf stuff since new year

so far

workout 1

3 rounds
run 600m
pushups x 21
situps x 21
24kg KB swing x 21

Workout 2

Easy bike ride x 60 minutes

Workout 3

Tabata something else

Workout 4

mega hill interval session on bike, puked on sprint 7 of 8, swallowed and kept going!

Workout 5

Cindy (score witheld to avoid humiliation)

[Allen Yeh]

Originally Posted by Don Stevenson

Cindy (score witheld to avoid humiliation)

That's better than my avoiding the workout entirely to avoid humiliation.....

[Don Stevenson]

probably not much better!

pullups = easy
squats = super easy

but pushups! I stink at pushups, 3 sets of 10 in and i was breaking them up! This is what happens after 2 years of virtually no pushups/bench and all overhead work.

Today is "Michael" should be tons of fun

[Don Stevenson]

Thursday

"Michael"

3 rounds

900m run (approx distance)
50 abmat back extensions
50 situps

29:50

Very, very slow