13 December 2016 - Tuesday
HIC: GC 6 (10lb sledge)
10 Sledge Hammer strikes
5 Burpees
10 Squats
AMRAP 3 blocks of 5 minutes with 60 seconds rest between
5 rounds the first block 6 the second then 5 again for the last block
Core
7 to 1 around the world planks with bands
7 to 1 stir the pots with bands
7 to 1 swiss ball leg raise pass.
Cool down: Foam rolling, quick hip mobility.
KS-90's Log
Re: KS-90's Log
14 December 2016 - Thursday
Operator Template (week 5 - 85%)
Bench Press: 185 for 3 sets of 3
High Bar Squat: 215 for 3 sets of 3
WPU: +45 for 3 sets of 3
Few sets of 3 muscle ups. I can get the second and third one easier with the kip. First one is still pretty ugly.
Suitcase Carry (Kettlebell 53lbs):
200m
Operator Template (week 5 - 85%)
Bench Press: 185 for 3 sets of 3
High Bar Squat: 215 for 3 sets of 3
WPU: +45 for 3 sets of 3
Few sets of 3 muscle ups. I can get the second and third one easier with the kip. First one is still pretty ugly.
Suitcase Carry (Kettlebell 53lbs):
200m
Re: KS-90's Log
15 December 2016 - Thursday
HIC: Power Intervals (Assault Bike)
2 min hard
3 min recovery pace
6 rounds
First time trying the assault bike. Pretty solid workout. Tried to keep above 40km/h on the work intervals but dipped down into 38ish for part of the last couple of intervals. Was walking funny when I got off the bike. Quite the leg pump.
Cool Down: Foam Rolling.
HIC: Power Intervals (Assault Bike)
2 min hard
3 min recovery pace
6 rounds
First time trying the assault bike. Pretty solid workout. Tried to keep above 40km/h on the work intervals but dipped down into 38ish for part of the last couple of intervals. Was walking funny when I got off the bike. Quite the leg pump.
Cool Down: Foam Rolling.
Re: KS-90's Log
16 December 2016 - Friday
Operator Template (Week 5 - 85%)
High Bar Squat: 215 for 3 sets of 3
Bench Press: 185 for 3 sets of 3*
Deadlift: 295 for 2 sets of 3**
Suitcase Carry (45lb Kettlebell): 420m right, 420m left.
*Bench felt really light and explosive, was slow all last week and the start of this week so happy its sorting itself out.
** Felt that weird knee twinge on the second set that I have posted on in the past so cut it short.
Operator Template (Week 5 - 85%)
High Bar Squat: 215 for 3 sets of 3
Bench Press: 185 for 3 sets of 3*
Deadlift: 295 for 2 sets of 3**
Suitcase Carry (45lb Kettlebell): 420m right, 420m left.
*Bench felt really light and explosive, was slow all last week and the start of this week so happy its sorting itself out.
** Felt that weird knee twinge on the second set that I have posted on in the past so cut it short.
Re: KS-90's Log
19 December 2016 - Monday
Warm Up: Limber 11
Operator Template (Week 6 - 95%)
High Bar Squat: 240 for 3 sets of 1
Bench Press: 205 for 3 sets of 1
WPU: +65 for 3 sets of 1*
Trap Bar Carry (Rogue Wheels):**
350 for 25 ft
370 for 25 ft
400 for 25 ft
*WPU were super setted with muscle ups; felt smooth
**Used Rogue Wheels so the Deadlift portion of the lift was the same as pulling from 3" blocks (According to Rogues website) warmed up in the 200s at first for probably 50ft with a turn around then said fuck it and wanted to see what I could do. 370 felt heavy, but I wanted to see if I could do 400 for a carry as 405 for a deadlift is a goal and I have never lifted that much weight in anything. The Deadlift portion of the lift was probably the hardest lift I have ever done. It took a good 2 or 3 seconds of pulling to break the floor and halfway up I couldnt hear the music from the all blood rushing to my head. The walking part was not to bad other then I was dizzy from picking the damn thing up. Really happy with today.
Warm Up: Limber 11
Operator Template (Week 6 - 95%)
High Bar Squat: 240 for 3 sets of 1
Bench Press: 205 for 3 sets of 1
WPU: +65 for 3 sets of 1*
Trap Bar Carry (Rogue Wheels):**
350 for 25 ft
370 for 25 ft
400 for 25 ft
*WPU were super setted with muscle ups; felt smooth
**Used Rogue Wheels so the Deadlift portion of the lift was the same as pulling from 3" blocks (According to Rogues website) warmed up in the 200s at first for probably 50ft with a turn around then said fuck it and wanted to see what I could do. 370 felt heavy, but I wanted to see if I could do 400 for a carry as 405 for a deadlift is a goal and I have never lifted that much weight in anything. The Deadlift portion of the lift was probably the hardest lift I have ever done. It took a good 2 or 3 seconds of pulling to break the floor and halfway up I couldnt hear the music from the all blood rushing to my head. The walking part was not to bad other then I was dizzy from picking the damn thing up. Really happy with today.
Re: KS-90's Log
21 December 2016 - Wednesday
Afternoon
Warm up: Limber 11
Operator Template (Week 6 - 95%)
Bench Press: 205 for 3 sets of 1*
WPU: +65 for 3 sets of 1*
High Bar Squat: 240 for 3 sets of 1**
*Was in a rush and hammered this session out in 30 minutes with the warm up. Supersetted Bench and WPU; felt good
**Squats felt really good. Felt really warm from hammering out everything else quickly and it seemed to click.
Evening
HIC: Meat Eater II (53 Lb Kettlebell)
10 Swings; 10 Burpees
60 seconds rest
10 rounds
14:39 (24 Second PR)
Afternoon
Warm up: Limber 11
Operator Template (Week 6 - 95%)
Bench Press: 205 for 3 sets of 1*
WPU: +65 for 3 sets of 1*
High Bar Squat: 240 for 3 sets of 1**
*Was in a rush and hammered this session out in 30 minutes with the warm up. Supersetted Bench and WPU; felt good
**Squats felt really good. Felt really warm from hammering out everything else quickly and it seemed to click.
Evening
HIC: Meat Eater II (53 Lb Kettlebell)
10 Swings; 10 Burpees
60 seconds rest
10 rounds
14:39 (24 Second PR)
Re: KS-90's Log
23 December 2016 - Friday
Warm up: Limber Eleven, Leg swings
Operator Template (Week 6 - 95%)
Bench Press: 205 for 1, 1, 2
High Bar Squat: 240 for 1, 1, 2*
Deadlift: 330 for 1, 1, 3**
Final training day of this block and it could not have gone better. Everything felt quick. Did the same thing I did last session and worked through everything as quickly as possible to stay warm. Definetly seems to be a sweet spot as far as feeling limber and technique being spot on.
*this is probably the best squats have ever felt for me. Really focused on letting the knees come all the way forward under control then pushing the hips back a bit. Couldnt be happier I switched to high bar squats. Hips have been thanking me too.
**Deadlifts seemed to really click today as well. I have noticed my weak spot with deadlifts is definetly breaking the floor. Takes a few seconds to get off the floor but once I am near my knees the weight moves quickly. Did a set of 3 to see where I am at for test day. Fairly confident I could have gotten 5 maybe 6. I am hoping to get 365 but we'll see. Ill be happy with 10 pounds.
Warm up: Limber Eleven, Leg swings
Operator Template (Week 6 - 95%)
Bench Press: 205 for 1, 1, 2
High Bar Squat: 240 for 1, 1, 2*
Deadlift: 330 for 1, 1, 3**
Final training day of this block and it could not have gone better. Everything felt quick. Did the same thing I did last session and worked through everything as quickly as possible to stay warm. Definetly seems to be a sweet spot as far as feeling limber and technique being spot on.
*this is probably the best squats have ever felt for me. Really focused on letting the knees come all the way forward under control then pushing the hips back a bit. Couldnt be happier I switched to high bar squats. Hips have been thanking me too.
**Deadlifts seemed to really click today as well. I have noticed my weak spot with deadlifts is definetly breaking the floor. Takes a few seconds to get off the floor but once I am near my knees the weight moves quickly. Did a set of 3 to see where I am at for test day. Fairly confident I could have gotten 5 maybe 6. I am hoping to get 365 but we'll see. Ill be happy with 10 pounds.
Re: KS-90's Log
Block Review
Tried posting this two weeks ago a few times but my phone was freezing a lot, and I kept getting logged out. Anywho.
Tested the lifts over two days. Deadlifts the second day
Bench Press: 215 to 225 this was a grind
Low Bar Squat: 255 to High Bar 255 went for 265 but did not focus enough and lost it should have got it.
WPU: +85 to +90 only up 5 pounds, but 2 plates so Ill take it.
Tested Deadlifts and only hit like 335. Im positive its because I spent the whole 5 or 6 days before testing these lifts stuck sitting down and travelling. Back was ridiculously tight. Should not have even bothered going in to the gym. I knew waking up it would be a shit day and it was. Going to listen to the gut next time.
Moving forward I am thinking Operator with the same cluster and 3 HICs a week. Might keep em the same sometime, might change em up. See how it goes.
Tried posting this two weeks ago a few times but my phone was freezing a lot, and I kept getting logged out. Anywho.
Tested the lifts over two days. Deadlifts the second day
Bench Press: 215 to 225 this was a grind
Low Bar Squat: 255 to High Bar 255 went for 265 but did not focus enough and lost it should have got it.
WPU: +85 to +90 only up 5 pounds, but 2 plates so Ill take it.
Tested Deadlifts and only hit like 335. Im positive its because I spent the whole 5 or 6 days before testing these lifts stuck sitting down and travelling. Back was ridiculously tight. Should not have even bothered going in to the gym. I knew waking up it would be a shit day and it was. Going to listen to the gut next time.
Moving forward I am thinking Operator with the same cluster and 3 HICs a week. Might keep em the same sometime, might change em up. See how it goes.
Last edited by KS-90 on Wed Jan 11, 2017 3:17 am, edited 1 time in total.
Re: KS-90's Log
9 January 2017 - Monday
Took last week comepletely off after testing. Unfortunately for the fitness I went on a short vacation and drank a lot lol. Feeling that this week.
Warm up: Limber Eleven
Everything is very tight. Not sure why. Spent a lot of time in a hot tub doing nothing.
Operator Template (Week 1 - 70%)
Bench Press: 160 for 5 sets of 5
WPU: +15 for 5 sets of 5
Squat: 185 for 3 sets of 5
185 felt hard when usually it feels like air. Everything was tight and form was horrible. Gonna see how it goes now that Ill be up moving around more. Might be time to bring back the 30 minute mobility sessions.
Took last week comepletely off after testing. Unfortunately for the fitness I went on a short vacation and drank a lot lol. Feeling that this week.
Warm up: Limber Eleven
Everything is very tight. Not sure why. Spent a lot of time in a hot tub doing nothing.
Operator Template (Week 1 - 70%)
Bench Press: 160 for 5 sets of 5
WPU: +15 for 5 sets of 5
Squat: 185 for 3 sets of 5
185 felt hard when usually it feels like air. Everything was tight and form was horrible. Gonna see how it goes now that Ill be up moving around more. Might be time to bring back the 30 minute mobility sessions.
Last edited by KS-90 on Wed Jan 11, 2017 3:15 am, edited 2 times in total.
Re: KS-90's Log
10 January 2017 - Tuesday
HIC: Modified GC 2
Pull ups
Burpees
Squat Jumps
Push ups with hand release (instead of clapping/plyo)
10/9/8....1
12 minutes 38 seconds.
Good little workout.
HIC: Modified GC 2
Pull ups
Burpees
Squat Jumps
Push ups with hand release (instead of clapping/plyo)
10/9/8....1
12 minutes 38 seconds.
Good little workout.