Barbell clean and press ladder: 100 - 110 - 120 - 130 kg (last one for reps)
Deadlift ladder: 220 -240 - 260 - 280 kg (last one for reps)
Best 20 athletes:
Farmer’s walk for max. - starting at 120 kg per hand and adding 10 kg every 10 meter.
Best 10 athletes:
Loading medley: 65 kg dumbbell, 90 kg keg, 130 kg sandbag
Yeah not sure this is worth it for me. They also ask for a lot of money and realistically it’s only going to be 3 events for me.
I’ll start training for it regardless because it’s likely the only comp I will be able to do this year. The niveau is just getting insane at this point.
1 monster dumbbell c&p
2 @ 44 kg
2 @ 54 kg
1 @ 60 kg
Fail @ 64 kg due to plate arrangement
1 @ 64 kg - very solid.
3 x 2 @ 54 kg - easy.
2 overload monster dumbbell hold
2 x some @ 70 kg
it takes a village…
3 barbell clean & press (clean once)
5 x 5 @ 100 kg
It really has been some time! What was once my signature move felt so strange to me today (power jerk).
4a cable row
5 x 12 @ stack 13
4b single arm cable overhead triceps extension
8 @ stack 3
2 x 10 @ stack 2
RPE 10
5 external shoulder rotation
3 x 12
Notes:
actually a good start into this, although I really wish I had a real monster dumbbell instead of the replica. My shoulder is already turning green and blue.
1 clean and press (continental; barbell)
3 @ 80 kg
3 @ 100 kg
3 @ 110 kg
3 @ 120 kg - well PR by default. And DUDE - this is as ugly as it gets.
2 x 3 @ 100 kg
2 monster dumbbell EMOM 10 minutes @ 44 kg x 1 (alternating arms)
3a hang cleans (trying to use my legs)
5 @ 60 kg
5 @ 80 kg
5 @ 70 kg
Skipped the fluff stuff. No energy left. Need a sort of intra workout. Any ideas?
Damn this made me tired. But so far I have to say this has been a really really good week. Maybe a bit on the high side with the intensity already but I had to see if I was at all in range of where I need to be.
Viewer discretion is advised for the clean and press, haha:
24.03.
1 deadlift (dl bar)
Up to
1 @ 220 kg
0 @ 235 kg
1 @ 235 kg
2 x 3 @ 200 kg
Originally planned to hit 245 kg in 2 weeks. Abondoned that plan. It’s nothing new that I’m frustrated at my deadlift but the complete lack of even a tiny step forward makes me almost want to quit.
Messaged Max (ex coach) who was very kind and took a look at my deadlift programming. The main thing is to move away from heavy stuff and catch up on recovery. He outlied a plan until comp. It makes me nervous because I stay away from the scary weights and that makes me nervous but I trust he is right.
I cried like I haven’t cried in 18+ years today. That in itself is a positive thing. But I got broken up with by someone I had a very special relationship with and I am never gonna be close to her again. The pain is excruciating and exacerbated by a lot of factors going on in my life right now. I might also pull out of the comp. Don’t know, don’t care.
Forgot to mention that I hurt my left hip flexor on Monday during the dumbbell portion. It’s the one that has a history. Nothing bad but annoying. Active flexion is affected but passive is not. No issue with any of today’s training.
4 prone external shoulder rotation 3 x 10-12 @ 7,5 kg
130 kg within the ladder is going to be difficult but not utterly Impossible. Also did it as a push press because I didn’t adjust my feet before the press. For this event I’m just going for power over technique.
I keep losing weight. Also experiencing some… parasympathic symptoms (?) like difficulty controlling temperature and the like.
Ah the press is far from a PR actually. I have pressed 145 kg from the shoulders and 150 kg from behind the neck. But it is a PR for a lift from the ground!
