Michell's log

[Michell Kaarne]

Update to my intro post:

This is was supposed to be

A log of my experience working out on a 5/2 split while on the Anabolic diet. I want to mix metcons/gpp-drills with ME days and some gymnastic moves, but most of all I want to have fun working out.

However. I ended up joining an Olympic lifting club and am building my training around my workouts there instead. As soon as I feel I have adapted to this training I may start adding in some lunch-break metcons again. For now, I have oly lifting on Tuesdays, Thursdays and Sundays. I do some Planche and Front Lever work a few hours before that. At the club I do what the coaches tell me but it goes something like this:

C&J or Snatch day:
1 – 2 limited rom drills with lighter weight (hang variations etc), something like 5 sets with low reps
5 sets (some times more), low reps of the full lift
3-5 sets of the lifts shrug variation
Then 5 sets, 3-5 reps of front/back squats

I don’t worry about weight/rest. I rest until they tell me to lift and add weight when they tell me to add weight. I write down what I remember when I get home.

After that it’s kind of free for all but they do want me to work lower back and abs. Pull-ups and dips seem to make them happy also witch is fine with me .

Stuff not in my log

Water: 2-4 litres a day.
Coffee: 1-2 cups of black coffee a day.
Supplements: I use a quality vitamin & mineral supplement and a teaspoon of creatine monohydrate from time to time as a pick-me-up.
Warm-up: I like jump rope, mobility drills, Crossfit type warm-ups or just using the lift I’m about to perform with light weights.

[Michell Kaarne]

Last week

Was in an accident at work leaving the right side of my lower back cramping whenever I did lower body work. I had no problem with the gymnastic stuff so I stuck with that for a week.

Sunday 12 October

Morning:
Advanced Tuck Planche 8x5s
Advanced Tuck Lever rows 1x4
Tuck Lever rows on rings 2x4

Tuesday 14 October

Lunch:
Superset
a. Advanced Tuck Lever 6x10s
b. Tuck Planche negative pushups to bent arm Straddle Planche 5x3

Thursday 16 October

Lunch:
Superset
a. Advanced Tuck Planche 5s 5s 5s 5s 5s 5s
b. Various Tuck Lever pull-ups 5x3

[Michell Kaarne]

Sunday 19 October

Morning superset:
a. Advanced Tuck Lever 15s 15s 15s 15s
b. Pseudo Planche push-ups 10 10 10 10

C&J workout at the club:
3 Hang cleans 1 jerk for something like 5 sets
C&J doubles for 8 sets?

Coach says my technique is getting really good but my legs are too weak…will have to work on that.

Back squats 10x50kg 5x60kg 5x70kg 5x75kg 2x80kg(failed 3rd rep) 1x80kg(failed 2nd rep) 5x70kg 5x70kg

Finished with 3 rounds of:
7 pull-ups (ended up doing 7 6 5 and added another set of 3)
33 sit-ups
10 dips
10 back extensions

Felt great working out again .

[Michell Kaarne]

Tuesday 21 October

Morning:
Advanced Tuck Planche 2x5s (was supposed to do 6 sets but forgot…)

Lunch: Was supposed to superset AdvTP and some dynamic lever exercise but again I forgot…need to buy some more fishoil…

Snatch workout at the club:
Overhead squats
Drop from standing with bar on shoulders to overhead squat
Hang snatch
Snatch

Front squat 3 sets of 5 reps at 50kg then 3x5 at 60kg


Finished with 3 rounds of:
8 chin-ups (ended up doing 8 7 6)
33 sit-ups
10 dips (ended up doing 12 10 10)
10 back extensions

[Michell Kaarne]

Thursday 23 October

Lunch superset:
a. Advanced Tuck Front Lever 6x10s
b. Tuck Planche negatives to bent arm straddleplanche 5x3

C&J workout at the club:
Hang power clean
Hang C&J
Hang from below knees C&J
C&J …worked up to a double at 60kg
Clean shrugs

Back Squat (not super deep) 5x50kg 5x60kg 5x5x70kg 3x50kg

50 sit-ups
6x30kg DB side-bends (per side)
8x5kg back extensions

Sunday 26 October

At home:
ME Advanced Tuck Planche 11s
Started with my hips a lot higher then last time I checked my max hold, but they dropped fast and it was really hard to stay off the ground after that.

ME Advanced Tuck Front Lever 21s

ME Tuck Planche 10s
Waited 5 minutes between each hold but the previous two zapped me good L I think I’ll go back to working on the Tuck Planche until I can hold it for 45-60 seconds before working on the advanced version again.

Snatch workout at the club:
3x3 of each with an empty bar
Overhead squats
Drop from standing with bar on shoulders to overhead squat
Hang snatch

Snatch did a couple of triples at 30kg then 35kg then doubles at 40kg. It was going so good I was sure they would let me go for 50kg but for some reason I just managed to do good on every other lift at 40 so I wasn’t allowed to go higher. It did feel very light though.

Front Squat sets of 3 reps
3x50kg 3x60kg 3x65kg 3x70kg 2x75kg(failed 3rd rep)
3x65kg 3x65kg 3x65kg

Finished with 2 rounds of:
7 pull-ups
33 sit-ups
12 dips
11 back extensions

At home:
7 pull-ups
6 ring dips

[Michell Kaarne]

Diet update

Things have gone bad lately…I couldn’t get the anabolic diet to work for me…I couldn’t control my weekend carbups so I started cutting calories wich just made the weekends worse. I went back up to 2800 calories and initially seemed to lean out but then I started putting on fat again. Finally I was just fed up with it. I found it hard to get all my meals in, I lost my appetite, there was nothing pleasant about eating so I went back to eating like a normal person again.

I feel pretty good but my allergies are acting up…

Training update

Last workout was awesome but with the diet crap and loads of stress (and some overtime) at work I did nothing for the last two weeks.

Sunday 9 November

At home:
Tuck Planche 12s 10s 10s 10s 6s 6s 6s

Snatch workout at the club:
Still not allowed to go over 40kg. Last workout I had some pretty good singles at 40 but 2 weeks off set me back.

Front Squat (sets of 5 reps)
40kg 50kg 55kg 60kg 60kg 60kg 60kg 60kg 60kg
I think ATG 5x5@60kg is where I should stay until it feels easy.

2 rounds:
7 pull-ups (only did 4 2nd round)
10 back extensions
10 dips
8 ghd sit-ups

Not the best workout but if I can make it to practice more I should be pretty strong by Christmas.

[Michell Kaarne]

Tuesday 11 November

C&J workout at the club:Started from hang at 30kg and worked up to a few sets of doubles at 60kg from the floor.

Deep back squats, sets of 5 reps
50kg 55kg 60kg 65kg 65kg 65kg 65kg 65kg

3 rounds of
7 pull-ups (7 4 5)
10 ghd sit-ups
10 dips
10 back extensions

[Michell Kaarne]

Thursday 13 November

Did several sets of tripples from 30-35kg of the following:
Hang snatch & overhead squat
Snatch & overhead squat
Snatch
Worked on technique, trying different angles etc…

Snatch grip, snatch style deadlift 5x5 @ 50kg
Press 4x8 30kg
Front squat 5x6 50kg

10 GHD sit-ups
10 Back extensions

[Michell Kaarne]

Sunday 16 November

C&J workout at the club:
Loads of hang cleans and full C&J at 40 then 50kg. Again, working on technique. It still takes a few sets to get the technique ok every workout. I am improving though. It’s an awesome feeling when you nail a lift, the difference is amazing.

3 sets of 3 Jerks @ 50kg

Back Squat 5 sets of 6 reps @ 65kg (will go for 70 next time)

5 pull-ups
12 ghd sit-ups
10 back extensions
7 dips
5 chin-ups

Ran out of time so did this at home:
5 pull-ups
7 ring dips (anyhow)
4 hanging leg raise
21 superman

[Michell Kaarne]

Thursday 20 November

Snatch workout at the club:
Over head Squat 20kg x 5 x 5
Snatch Balance 20kg x 5 x 3 (Finally learned the English name for this move!)
Hang Snatch 30-32.5kg x 5 x 3
Snatch 30-35kg x 3 x 5
Snatch Pull 50kg x 5 x 5

Front Squat sets of 5 reps (ATG)
40kg 50kg 60kg 60kg 60kg 65kg 65kg (will go for 65kg x 5 x 5 or 70kg x 3 x 5 next time)

Finished with some random core and upper back stuff…