Archive for July, 2014

  • Status: Vacation started => 8.5h sleep! Yesterday I found a routine which I suspected would help my back stay away from cramp. Did it twice yesterday and three times today. Yup both the squat and the running technique improved vastly. To keep it short it is an advanced variant of the Couch stretch but with a superfriend on a bench so your hips got nowhere to go. A: With a running clock. You have 4min timecap on each station (to allow for weight change). Record each split time and if timecap is reached then note the reps done. Min 0 […]

    Frantasy intervals & running without back pain

    Status: Vacation started => 8.5h sleep! Yesterday I found a routine which I suspected would help my back stay away from cramp. Did it twice yesterday and three times today. Yup both the squat and the running technique improved vastly. To keep it short it is an advanced variant of the Couch stretch but with a superfriend on a bench so your hips got nowhere to go. A: With a running clock. You have 4min timecap on each station (to allow for weight change). Record each split time and if timecap is reached then note the reps done. Min 0 […]

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  • Status: All time low. Never been in a worse mood than today I think. If someone asked me how I felt I would either have cried or headbutted the person. Happy noone dared to ask. A: Snatch + OHS – Facepalm. Missed 105 twice. Moved on. Was in no mood for re-ramping today.   B: OHS Re-ramped from 60kg, 70, 80, 90, 100, 110FAIL, added to 115 anyway, 120, 125 fail, added to 130kg Boom PR.   C: 5 rounds 3min running 3min rest Managed 800m the first attempt. Started to get back cramp at about 500m in the second […]

    Running? For fucks sake give me a barbell

    Status: All time low. Never been in a worse mood than today I think. If someone asked me how I felt I would either have cried or headbutted the person. Happy noone dared to ask. A: Snatch + OHS – Facepalm. Missed 105 twice. Moved on. Was in no mood for re-ramping today.   B: OHS Re-ramped from 60kg, 70, 80, 90, 100, 110FAIL, added to 115 anyway, 120, 125 fail, added to 130kg Boom PR.   C: 5 rounds 3min running 3min rest Managed 800m the first attempt. Started to get back cramp at about 500m in the second […]

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  • Picked up a rumour yesterday that to be able to work as hard as I do I have to be on steroids. I LOVE IT! It means I am doing something right if you get the impression that I am juicing. But hey lets look at my strength progression the last two years. Snatch: 103 -> 110kg C&J: 131 -> 136kg Front Squat 155kg -> 162.5kg Deadlift 250kg ->230kg ?? Still impressed? Todays training Feeling pretty tired. Sleeping bad due to the heat. A: Jerk – 1×100-110-120-127.5kg FAIL B: Push Press 80-90-100-110-117.5-122.5-128Fail C: Press 3×60-2×70-1×75-80-85-90-93kg Hmm this is the best […]

    Obviously on Steroids

    Picked up a rumour yesterday that to be able to work as hard as I do I have to be on steroids. I LOVE IT! It means I am doing something right if you get the impression that I am juicing. But hey lets look at my strength progression the last two years. Snatch: 103 -> 110kg C&J: 131 -> 136kg Front Squat 155kg -> 162.5kg Deadlift 250kg ->230kg ?? Still impressed? Todays training Feeling pretty tired. Sleeping bad due to the heat. A: Jerk – 1×100-110-120-127.5kg FAIL B: Push Press 80-90-100-110-117.5-122.5-128Fail C: Press 3×60-2×70-1×75-80-85-90-93kg Hmm this is the best […]

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  • Status: Thumbs up but feeling fat! A: Freestanding handstand practice Forearm supported handstand 3 x 20-30 seconds? Extremely good exercise to find the midline. Freestanding – got ~ 5secs without moving hands. Getting better and better and starts to feel natural. B: Clean + Overhead squat with the same grip – Hands inside marker up to 80kg C: Power Snatch + 3s Pause OHS 70-105kg PR     D: Back Squat 2s pause 2 x 100-120-140, 160, 170   E: Team effort with the worm “Worm goes Mördarbacken” 1. Up the hill with the worm 2. Run down and up […]

    Fat n Strong

    Status: Thumbs up but feeling fat! A: Freestanding handstand practice Forearm supported handstand 3 x 20-30 seconds? Extremely good exercise to find the midline. Freestanding – got ~ 5secs without moving hands. Getting better and better and starts to feel natural. B: Clean + Overhead squat with the same grip – Hands inside marker up to 80kg C: Power Snatch + 3s Pause OHS 70-105kg PR     D: Back Squat 2s pause 2 x 100-120-140, 160, 170   E: Team effort with the worm “Worm goes Mördarbacken” 1. Up the hill with the worm 2. Run down and up […]

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  • The last two sessions have been pure catastrophy htfu-wise. During Friday I aborted a metcon with Angelica, she gave me the dog face. After a minute of muttering I pulled through still. The knee is fucked up. Please Marcus listen to yourself and your friends. Need to be healed up at Games. Aaaanyway the lifting is going alright Some ok stuff Snatch w pause at knee 100kg, re-ramp from 80 Snatch 105, re-ramp from 80 Hang Snatch 105kg Push Press 127,5kg Clean DL 8 x 180kg Bar muscle ups never felt this easy, neither muscle ups so I guess I […]

    You are not better than your last session

    The last two sessions have been pure catastrophy htfu-wise. During Friday I aborted a metcon with Angelica, she gave me the dog face. After a minute of muttering I pulled through still. The knee is fucked up. Please Marcus listen to yourself and your friends. Need to be healed up at Games. Aaaanyway the lifting is going alright Some ok stuff Snatch w pause at knee 100kg, re-ramp from 80 Snatch 105, re-ramp from 80 Hang Snatch 105kg Push Press 127,5kg Clean DL 8 x 180kg Bar muscle ups never felt this easy, neither muscle ups so I guess I […]

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  • Status: Knee fucked up, bad enough to not use it today at least. All flexion hurts. Adapt the session. A: Press BN Wide grip 3 x 40, 3×50, 2 x 60 B: Press BN Medium grip 3 x 40, 3 x 50, 2 x 60 C: Press BN close grip 4 x 40, 3 x 50, 2 x 60 D: Press 3 x 60, 2 x 70, 1 x 75, 80, 85, 90, 92kg yearly best! Pretty good to press 92kg after near maxing in Push press Monday and Wednesday.     E: Hang Muscle Snatch (no body contact)  3 […]

    Bodybuilding as recovery

    Status: Knee fucked up, bad enough to not use it today at least. All flexion hurts. Adapt the session. A: Press BN Wide grip 3 x 40, 3×50, 2 x 60 B: Press BN Medium grip 3 x 40, 3 x 50, 2 x 60 C: Press BN close grip 4 x 40, 3 x 50, 2 x 60 D: Press 3 x 60, 2 x 70, 1 x 75, 80, 85, 90, 92kg yearly best! Pretty good to press 92kg after near maxing in Push press Monday and Wednesday.     E: Hang Muscle Snatch (no body contact)  3 […]

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  • Status: Sleep? What else is new Session one: A: Deadlift + Clean + Pause Front Squat + Push press + Pause Jerk aka Klokov Complex 60-70-80-90-100-110-117.5(Fail Jerk), 117.5, 120 MUCH heavier than Mondays Chingiz Complex for some reason!? Could be that this is day 3 of heavy shit. Maybe maybe.   B: For 10mins Every 30s do one Bear Complex. Started with 100kg and did 6 rounds but failed the 7th Thruster, removed weights to 80kg and did perhaps 6 more rounds. Added to 85kg and finished the workout. Pretty pissed that I could not finish it at 100kg. Should […]

    Feeling great – Time to cooldown?

    Status: Sleep? What else is new Session one: A: Deadlift + Clean + Pause Front Squat + Push press + Pause Jerk aka Klokov Complex 60-70-80-90-100-110-117.5(Fail Jerk), 117.5, 120 MUCH heavier than Mondays Chingiz Complex for some reason!? Could be that this is day 3 of heavy shit. Maybe maybe.   B: For 10mins Every 30s do one Bear Complex. Started with 100kg and did 6 rounds but failed the 7th Thruster, removed weights to 80kg and did perhaps 6 more rounds. Added to 85kg and finished the workout. Pretty pissed that I could not finish it at 100kg. Should […]

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  • Status: So little sleep! A: Power Snatch + Snatch + Snatch Balance + OHS 70-75-80-85-90-95-100F(Snatch)-100 B: Hang Power Snatch + Hang Snatch + Snatch Balance + OHS 80-85-90-95-100F (Hang Snatch)-100F (Snatch Balance)   So I Power Snatched 100kg four times, 2 from floor and 2 from hang. Not bad! 100kg is pr from the hang as well. Loads of MongoFitness in this one   C: Back Squat 2s pause 3 x 60-100-120-140 (no belt) – 3×160 (belt) Easy but the program said heavy triple so I followed it for once. D: Snatch DL 7 x 70kg, 10 x 100kg E: […]

    MongoFitness

    Status: So little sleep! A: Power Snatch + Snatch + Snatch Balance + OHS 70-75-80-85-90-95-100F(Snatch)-100 B: Hang Power Snatch + Hang Snatch + Snatch Balance + OHS 80-85-90-95-100F (Hang Snatch)-100F (Snatch Balance)   So I Power Snatched 100kg four times, 2 from floor and 2 from hang. Not bad! 100kg is pr from the hang as well. Loads of MongoFitness in this one   C: Back Squat 2s pause 3 x 60-100-120-140 (no belt) – 3×160 (belt) Easy but the program said heavy triple so I followed it for once. D: Snatch DL 7 x 70kg, 10 x 100kg E: […]

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