w4d1-3

vacation mode has set in. I am really happy to have the summer off. first time since I was a kid. also, first time for real vacation (>3 weeks) ever.

lifting according to plan. have gone with my friend to the crossfit gym several times. not many people there in the mornings. an extremely motivating place to be, due to the morning clientele. also, it’s great to lift together with someone with whom you can talk about important things while resting. there is no time limit. 🙂

below is a rundown of the training sessions. I am lazy, so the logs are a little compressed.

w4d1

main lift

military press, 3 / 3 / 3+. after warmup:

  1. 3x 52.5 kg
  2. 3x 60 kg
  3. 5x 66 kg (3+)
  4. 5x 66 kg (joker)
  5. 3x 67.5 kg (joker)
  6. 2x 67.5 kg (joker)

assistance lifts

bench press, paused: 5x 10x 73.5 kg

krocs (reps per arm): 5x 20x 42.5 kg

dumbbell shoulder press (reps per arm)

  1. 10x 24 kg
  2. 9x 22 kg
  3. 8x 22 kg

w4d2

main lift

squats, 3 / 3 / 3+. after warmup:

  1. 3x 113.5 kg
  2. 3x 130 kg
  3. 8x 146 kg (3+)
  4. 5x 146 kg (joker)
  5. 5x 146 kg (joker)
  6. 4x 146 kg (joker)

assistance lifts

good mornings:5x 10x 78.5 kg

calf raise: 5x 10x 78.5 kg

bands: 5x 60 reps

biceps curls with plate: 5x 15x 20 kg

w4dx

kayaking four hours in the evening. technique session. fell in the water three times. had a good time.

w4d3

in crossfit gym. a damn good session imho. I feel really strong, a few hours later. I love life.

main lift

bench press, 3 / 3 / 3+. after warmup:

  1. 3x 73 kg
  2. 3x 83 kg
  3. 7x 94 kg (3+)
  4. 3x 94 kg (joker)
  5. 3x 99 kg (joker)
  6. 3x 99 kg (joker)
  7. 3x 104 kg (joker)
  8. 2x 104 kg (joker)

assistance lifts

close grip bench press: 3x 10x 75 kg + 2x 10x 70 kg

pullups: 5x 10 reps

military press: 8x 50 kg, 7x 50 kg, 8x 45 kg

bands: 5x 60 reps

biceps curls with plate: 3x 15x 20 kg

that’s that.

 

 

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6 kommentarer till w4d1-3

  1. jaysun1971 skriver:

    Enjoy the vacation. Strong sets for a deload week. I have started 3/5/1 just to piss Coach off. ; )

  2. jaysun1971 skriver:

    CF has provided me with awesome body weight conditioning workouts, but the strength aspect is missing. All of my WU and WOD are CF based conditioning. I make most of them up myself.

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