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Old 12-08-2007, 08:20 PM   #11
Don Stevenson
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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.
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Old 12-09-2007, 04:58 PM   #12
Don Stevenson
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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
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Old 12-12-2007, 06:44 PM   #13
Don Stevenson
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Tuesday

Light recovery session

Wednesday

Massage

Thursday - back to the death sets of squats

BSQ 7x5 132.5kg
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Old 12-17-2007, 05:32 AM   #14
Don Stevenson
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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
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Old 12-19-2007, 03:34 AM   #15
Don Stevenson
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Smolov day 5

BSQ 125kg 4x9

very little else
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Old 12-20-2007, 07:10 PM   #16
Don Stevenson
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Smolov day 6

BSQ 132.5kg 5 x 7 (killer!)

Row 5km

20:23.1
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Old 01-09-2008, 12:27 AM   #17
Don Stevenson
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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)
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Old 01-09-2008, 04:01 AM   #18
Allen Yeh
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Quote:
Originally Posted by Don Stevenson View Post

Cindy (score witheld to avoid humiliation)
That's better than my avoiding the workout entirely to avoid humiliation.....
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 01-09-2008, 03:47 PM   #19
Don Stevenson
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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
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Old 01-10-2008, 04:23 AM   #20
Don Stevenson
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Thursday

"Michael"

3 rounds

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

29:50

Very, very slow
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