Monday. Back squats 5x3 (max 120kg), metcon of back squats and pull-ups, time 10.43, 73 pull-ups.
Alarm clock had its moment at 6.00, I woke up and ate breakfast, then headed to the gym with Toni to go for back squats and back squat + pull-up oriented metcon. My quads were still sore from front squats and thrusters. Toni took bench presses as strength training and then five different Tabata workouts.
Tabata rowing in process
Strength. Back squats 5x3 (100, 110, 115, 120, f 125kg). Nowadays I know I can reach 120kg every time I go for it. 125kg seems to be a tough one, today I tried it once but didn't get it up. Sets of 100, 110, 115 and 120kg succeeded. My legs and joints were not that flexible this time, somehow they were stiff from the very beginning. Even though I put effort on my warm-up and used more time in opening my legs than normally. Anyways, 120kg was the max of Monday squats.
Metcon. Time 10.43. Compare to 21st August. Squats with 60kg, my pull-up reps for each round are in brackets.
18 back squats
Max pull-ups (PR 25 reps)
15 back squats
Max pull-ups (12 reps)
12 back squats
Max pull-ups (12 reps)
9 back squats
Max pull-ups (12 reps)
6 back squats
Max pull-ups (12 reps)
50m walking lunges with 20kg bar overhead
Total of 60 back squats with 60kg and 73 pull-ups. Not bad, my pull-ups have improved greatly. I still remember the feelings from that August workout and this was very much similar. All rounds of back squats went "unbroken" but in the second and third rounds I had to take a 2 second pause to shake my legs before continuing further. That 60kg is about 50% of my max load. This workout is not only for time but also for pull-up reps. Last time I got 48 reps, this time 25 more... That's progress, I'd say. The first round of pull-ups witnessed my new PR, 25 reps. On the second round I finished 12 reps and decided to hold on to that number throughout the workout.
50m walking lunges in the end after having done back squat strength training and having done 60 squats in this particular workout really burnt my legs, big time. Pressure in the shoulders and upper back area were considerable because of the pull-ups and the overhead position. I did this one in 20m + 20m + 10m sets. For some reason I like this workout a lot and I will keep on doing this one in the future as well. Try it out and you'll see what I mean =)
Total of 34 dips, 87 sit-ups, 72 hspu, 850m row, 118 double unders. Result for dips was 2reps, 9 sit-ups, 4 hspu, 100m row, 5 double unders. I would say the first round of Toni's double unders were probably the best I've seen from this fellow. It seemed he was like a pro doing his basic double under training. Toni's handstand push-ups were modified to keeping the legs on the stall bars. The biggest thing was that he also made a personal record in bench press, single press of 95kg, nice! Didn't get that on video but here's the 2x90kg
In these last few weeks I've been hitting PR's like maniac: Cleans 82,5 kg, push press 77,5 kg, front squat 90 kg and bench press 95 kg. This week my plan is to concentrate in weight training and tabata-style workouts.
In these last few weeks I've been hitting PR's like maniac: Cleans 82,5 kg, push press 77,5 kg, front squat 90 kg and bench press 95 kg. This week my plan is to concentrate in weight training and tabata-style workouts.
ReplyDeleteAwesome!!! Is back squat gonna be next one?
ReplyDeleteYes. I think today is a good day PR my back squat. Btw that picture of me doing those push ups is seriously disturbing :)
ReplyDeleteI forgot to mention there was a 2 hour floorball training in the evening as always on Mondays
ReplyDelete