I am glad to be back in the gym but I am still feeling the aftermath of the cold. The energy just wasn’t really there
on the second warm up with 120 kg on the deadlift, I pulled something in my back, which was really stupid. That made me a little hesitant with the following deadlifts.
I wanted a 2 x 2 on the deadlift and now it feels like I have lost a little momentum. But let’s be real, I was just sick and out of the gym, so a bit of a drop off is to be expected, especially in combination with the pull in my back. And I still did 2 singles (one hard, one complete grinder) that are very close to my all time best. So I can’t really be too mad about today, I think.
Woke up feeling fucking90 years old with my SIJ being a bitch after I pulled my back yesterday. I was able to sort that out throughout the day, so that I could train fine. Midway through the cleans my back started to get quite stiff and that affected the front squats but all good.
Very pleased with snatches. Those feel dialed in
Happy about the clean and jerks. Failed the double but that was a technical mistake. 115 is 2 kg off my PR, so to do that 3 times is great.
Didn’t have all doubles in me anymore at that point when the front squats came around but the one doubel I managed will take place in the hall of fame for epic grinders
Overallreally happy with that session given all circumstances.
2 jerk recoveries
5 x 1 @ 150 kg
1 x 1 @ 170 kg - needed a confident boost
3 11” deadlift
2 x 5 @ 205 kg
4 seated broad jump
6 x 2
5 chest supported db row
1 x 8 @ 35 kg
6 barbell curl
2 x 6 @ 50 kg
2 x 8 @ 40 kg
7 treadmill run
1 km @ 8 km/h
8 spinning bike
20 minutes
Notes:
I was SO tired and fatigued, I basically dragged myself by the feet through this one. Legs terribly sore and everything felt a bit unstable
back to the cardio after slacking off for two weeks (1. no time, 2. sick) so a little bit of a reduction there but at least I am doing it again. Will ramp up.
Legs still a bit sore and forgot my knee sleeves, lol.
1 btn
1 @ 140 kg
fail @ 150 kg - this is normal to kinda need two to really get into it
1 @ 150 kg - this one was a BRILLIANT rep … so I wanted to go up (off program)
1 @ 155 kg - okay this was the best rep I have done at this weight yet (ties PR) .. so I had to
2 x 0 @ 160 kg - this was the closest I have been to my goal
6 x 1 @ 140 kg
In retrospect, Paul agreed that taking the opportunity when I feel like I have an actual, honest shot because things feel like they are in the right spot, is actually a smart decision and he agreed this looked like I would go.
This was also a bit surprising to me because last week I felt really down and like I am not getting any closer. So this one was, despite failing 160, a really good move for my confidence. Failed but not a failure
2 deadlift
1 @ 237,5 kg - meant to be 2 reps but I put myself out of contemption for that because I spent so much energy hyping up on the jerks.
Had to travel to Munich for a seminar. I am sleeping at a mate’s place. I arrived at his place at 1.30 am and only 5 hours left to sleep. The seminar is for 9 hours a day, including fucking Sunday (and it’s something I have to do for bureaucratic reasons not out of interest and personal gain). I will arrive Sunday at night back home. So there goes my whole fucking weekend.
Despite the lack of sleep and packed day, I made it to training at night and a - turns put - really good and welcoming crossfit place.
1 btn jerk
1 x 3 @ 140 kg
1 x 4 @ 130 kg
1 x 5 @ 130 kg
2 11" deadlift
1 x 5 @ 210 kg
Easy.
3a seated broad jump
6 x 2
3b chest supported db row
3 x 10 @ 32 kg
4 played around with handstands and (crossfit) handstand push ups
- haven’t done anything like this in almost 4 years. Would be rude not to in a crossfit box, haha. Also this was my substitute for jerk recoveries bc I couldn’t set them up.
Despite everything, I had a really good session! Will go there tonight as well. Just a hassle with commuting. I was “home” at 10.15 pm.
3 front squat (3 sec. ecc., short pause above hole)
3 x 3 @ 120 kg
4 strict btn press
2 x 8 @ 52,5 kg
Initially I wasn’t too happy with this workout because snatches weren’t great and technique on the cleans left some stuff to be desired on the first two sets. But then again that is being very harsh because especially considering the circumstances (including my aching quads), this was objectively a good effort. 4 x 2 with 110 is a volume PR and it didn’t feel that hard either.
2 x 1 @ 155 kg - ties PR. 4th and 5th time I have pressed this weight overhead.
1 x 1 @ 157 kg - PR!
3 x 1 @ 140 kg
I feel confident to close the gap to 160 kg now. Never felt this confident before.
2 deadlift
Up to
1 @ 210 kg
1 @ 227,5 kg
2 @ 237,5 kg - PR!
3rd week trying this and I finally got it! Full reset at the top but that’s okay.
3 vertical jump rebounds
5 x 3
4 ssb calf raises
3 x 10 @ 65 kg
5 L-sit iso hold
1 x 30 sec.
Notes:
- despite feeling the weekend and not being recovered, this was a great session!! Nearly at the peak now. This week and next week will be very heavy and I am here for it!!
- puh after this one I am super tired. The adrenaline and heavy loads hit differently.
My legs have just stopped trying to recover. Quads hurting going in, lol.
1 snatch
4 x 2 @ 80 kg
set 3 & 4 really good.
2 clean & jerk
up to
2 x 1 @ 120 kg - PR!
first one was much prettier but both PRs, so not complaining!
3 front squats
Up to
1 @ 140 kg
1 @ 150 kg - PR!
Made the big jump from 140 kg because I knew it was absolutely all or nothing right here and now. Finally got that fucker! But I really left it all out there, especially after some heavy lifts right before and yesterday plus the ongoing fatigue. So I just wasn’t able to do any back offs.
4 lat pull down
3 x 10 @ 65 kg
I am getting ready for the big push, which is yet to come. But getting these PRs feels amazing. Right now I feel like I am just bringing in the harvest for all my hard work and that is the best place to be for PRs - opposed to just hoping the best and going for it here and there.
