Thursday 16.6: Squats, Overhead kb lunges

Thursday. Back squat 5-5-5-3-3-3-1-1-1 @ 130kg. Accessory, 10x10 overhead walking lunges @ 2x16kg db's.

It's been a while since doing back squats for strength. Different styles of squats have been part of my training but pure back squats not in the near history. It takes time for me to get warm for the squats so it usually takes the entire training time slot I have reserved for the day. Today it was about time to hit it again. It seems to fluctuate on the squats. Sometimes I squat a lot, and sometimes it goes to the background.

Strength.

• Back squats 5-5-5-3-3-3-1-1-1 @ 130kg

I had determined the reps and weights beforehand so it was easy to build up and just start doing the reps. It was heavy for sure but still I had positive mind entering the first set. Got the first 3 sets completed as prescribed.

Triples were okay too all but the last rep. Should have waited a little bit more on top as I rushed it and failed to bounce back up. First single was miserable, maybe because of that failed rep just a moment ago. I took it pretty quickly without recovery. Last two singles were much better.

Accessory.

• 10x10 overhead walking lunges with 2x16kg kettlebells
• Rest as needed between sets

My legs were done after the squat session and time was ticking. Decided to go for something more rare. Upstairs there are a bunch of kettlebells so I went to play with them. Took one kettlebell on each hand, threw them overhead and started lunging. One 10m leg down the floor, drop the bells, pick them back up and repeat for a total of 10x10 meters. Good stuff. Really burned mostly my shoulders. Nice way to work on them.

Wednesday 23.12: Bench, Dips, Longer metcon

Wednesday. Bench press 6x5 @ 80kg. Weighted ring dips 7x3 @ 20kg. Metcon, 4rds of: 1.000m row, 20 push-ups, 20 one-handed oh kb lunges (16kg). Time, 25.50.

Today was a very early training session in the morning. I was surprised how fresh I felt at that time. Okay, body feels a bit hammered but I wasn't tired at all and that was a great signal of having enough time to recover and sleep on holidays. Upper body strength to start with, and then a notch longer workout with easier heart rate.

Strength.

• Bench press 6x5 @ 80kg

The effect of all the presses and jerks yesterday were obvious today. I felt it in my shoulders for sure. That's why bench presses were heavier than they usually are. I stayed at relatively light weight in all sets, across 80kg in all sets. No prob in these sets though.

Gymnastics.

• Weighted dips 7x3 @ 20kg
• Last set as many reps as possible. Result, 7 reps

This has been non-existing for a long time. I figured it suits well with the bench. There was a set of bodyweight dips for a number of reps, then triples at 10kg and 15kg before doing the first working set. Ended up doing 7 sets at this fixed load.

One set of dips

On the last rep I allowed myself to enjoy the moment and do as many reps as possible to finish the dips. My shoulders were shot at this point but still I was able to do 7 reps. Felt good about it.

Metcon. Time, 25.50

• 4 rounds of:
• 1.000m row
• 20 push-ups
• 10 right hand kettlebell overhead lunges, 16kg
• 10 left hand kettlebell overhead lunges, 16kg

This workout's purpose was to go steadily with a bit lower heart rate. Rowing was at 1:55 throughout the wod. Push-ups were unbroken. Kettlebell lunges with holding the single kb overhead is something new I wanted to try out. One training pal threw in the idea of overhead lunges so I modified it to this version.

Short recap of metcon

Had no idea what weight might work for its purpose. I grabbed the first kettlebell and started walking with it. It was 16kg all the way. I also tried 2x16kg but that felt a bit difficult considering my shoulder mobility. Got to try them out later on too. I guess those might make a positive impact.

In the end I realized the weight of the kettlebell was too light. These didn't burn as much I had anticipated. Shoulders were strong in this one. Nice little metcon to finish the session.