_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
31. 08. 2013 - Trening B
Kde: FitCamp, Bratislava
Kedy: 18:10 - 20:10
Dolezite info: Dnes som vynechal drepy, cim som narusil rutinu Smolova. Avsak zajtra planujem nieco velke (zatial to ponecham tajne :D) a k tomu potrebujem svieze nohy. Preto dufam, ze zajtra vstanem bez bolesti a unavy a drepy som preventivne vypustil. Prioritou je dnes pre mna nieco ine nez drepy a ulohou Smolova aj tak je len sa opat trochu rozdrepovat, kedze som to pol roka zanedbaval.
- foam rolling 10 min
- dynamicky strecing
Power Snatch:
3x40kg
3x40kg
3x60kg
2x70kg
2x70kg
2x70kg
Trhy som siel len malo a nehrotil som to. Po vcerajsku si zasluzia oddych :D Kazdopadne najprv som bol dost pomaly a tvrdy a kazdou seriou to bolo lepsie.
Power Clean + Power Jerk:
1+3x60kg
1+3x70kg
1+3x80kg
1+1x90kg
1+1x100kg
1+1x105kg
1+1x110kg
1+1x110kg <-- PR
1+1x110kg
1+0x110kg
1+1x110kg
1+1x110kg
Samozrejme, 110 som aj s power jerkom nadhodil uz viackrat, ale nikdy nie s premiestnenim do polo.
Full Clean:
1x90kg
1x100kg
2x110kg
2x115kg <-- PR
2x115kg
Military Press:
8x40kg
5x60kg
5x65kg
5x70kg
6x60kg
6x60kg
6x60kg
6x60kg
Ab pulldowns / Stahovanie hornej kladky:
20 x green band / 10x55kg
20 x green band / 10x65kg
20 x green band / 10x65kg
20 x green band / 10x65kg
- foam rolling 10 min
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
_________________ "I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"
Rano som sa vybral vlakom do Svateho Jura a spat som sa chystal ist hrebenom Malych Karpat. S vyslednym casom som celkom spokojny.
Trail running
trasa: Svätý Jur -> Biely Kríž -> Spariská -> Kamzík -> Bratislava, Hlavná stanica
dĺžka: 20,5 km
stúpanie: 685 m
klesanie: 650 m
čas: 02:21:13
mapa: TU, aj s podrobnostami
Turakam napsal:
tipujem trh 100 alebo megamŕtvoly:))
Tak vidis, bol si vedla jak ta jedla Bol som behat do prirody, ale dnes riadnu nadielku.
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
_________________ "I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"
Power Snatch:
2x40kg
2x60kg
2x65kg
2x70kg
2x72,5kg
2x75kg <-- PR
Snatch:
2x60kg
2x65kg
2x70kg
2x75kg
2x80kg <-- PR
2x80kg
2x80kg
2x80kg
2x80kg
Opakovania na trhu mi nikdy nesli a vsetko co bolo viac ako single som nemal rad. Preto dnes tie dvojky potesili. Slo to velmi dobre, sebavedome, bez zavahani.
High Bar Squat (no belt) - Smolov W2T4:
3x60kg
3x90kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
3x125kg
Power Clean + Power Jerk / Skracovacky na lavicke:
5+5x80kg / 20xRacheljak
5+5x80kg / 20xRacheljak
5+5x80kg / 20xRacheljak
5+5x80kg / 20xRacheljak
- foam rolling 10 min
Seva98 napsal:
Pekny "pul maraton" po kopeckach
Tie stupania ma takmer zabili... Prvych 7km bolo do kopca a strasne ma to vystavilo. Tesne pred zaverom, na vrchole Kamzika som musel dat 5 minut pauzu + som potom stratil zelenu znacku a chvilu bludil :D
CookieMonster napsal:
keby si sa nejebal s tým behom, mohol si už 100+ trhať a 280 ťahať
A co by som z toho mal? Objektivne. V zivote. Naco by mi to bolo? :)
Teraz mam trh tak 90 a tah 250, maly rozdiel + som nemusel obetovat to, co ma aktualne bavi.
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Zdravim,
posledne dva tyzdne som zmenil byvanie, nemal som na byte internet a podobne
provizorne zalezitosti sa udiali, ktore mi branili v pravidelnom update logu.
Preto dnes take zhrnutie poslednych 10 dni:
Budem pisat len dolezite veci bez doplnkov.
03. 09. 2013
Silovy trening v posilke na Mileticke. Dost nanic trening.
Power Clean up to 2x107,5kg <-- PR
Clean up to 1x115kg
Bench Press up to 2x6x90kg
04. 09. 2013
Power Snatch up to 1x75kg
Snatch up to 2x75kg
Clean up to 1x115kg
05. 09. 2013
Trail Running: Dubravka -> Devin
dlzka 6,6km
stupanie 180m
klesanie 265m
čas 00:37:02
mapa: TU
06. 09. 2013 - Trening A:
Ranny silový trening
Power Clean up to 3x100kg
Military Press up to 3x70kg + 4x8x60kg
Squats up to 3x120kg
06. 09. 2013 - Trening B:
Vecerny silový trening
Power Clean + Power Jerk up to 1+1x110kg
Power Clean 3x3x100kg
BTN Push Press 3x3x100kg
07. 09. 2013
Beh na Krivin
trasa: Tlmače -> Rybník -> Krivín -> Psiare, Hronský Beňadik
dlzka cca 7km
08. 09. 2013 - Trening A
Trail running po Rybnickych viniciach
dlzka cca 5km
08. 09. 2013 - Trening B
Vecerny silový trening
Power Clean up to 2x110kg <-- PR
Clean complex (Power Clean + Clean + Jerk + Push Press) 3x1x90kg
Clean up to 1x115kg
09. 09. 2013
Silovy trening
Snach up to 1x85kg (vela, vela nastupov)
Clean + Front Squat up to 1+3x110kg
10. 09. 2013
Trail Running: Dubravka -> Devin
dlzka 6,6km
stupanie 180m
klesanie 265m
čas som nemeral:D
mapa: TU
11. 09. 2013
Beh po Bratislave
Ruzinov -> Bratislavsky hrad -> Slavin -> Ruzinov
dlzka cca 10km
12. 09. 2013
Power Clean up to 1x112,5kg
Muscle Snatch up to 2x60kg
Power SNatch up to 2x70kg
Snatch up to 2x80kg
Power Jerk up to 3x100kg
Paused squat 4x4x100kg
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Trail Running
dlzka: 16,2km
stupanie: 535m
klesanie: 535m
čas: 01:33:00
mapa: TU
medzičas na vrchole Kobyly pod 00:49:00, to jasne znaci, ze cesta spat bola velmi pomala. Moj partak mal problemy s obuvou cestou spat, tak sme museli parkrat zastat.
Inak uplne skvely trening, cesta na vrchol bola velmi narocna, HR neustale vybiehal k astronomickym hodnotam.
Totalna unava po behu... Tak som nesiel nic silovo narocne, planoval som nejaky poriadne metcon
Muscle Snatch:
2x40kg
2x50kg
2x60kg
Power Snatch:
2x40kg
2x60kg
2x65kg
2x70kg
2x70kg
Front Squat / DB Bench Press:
3x60kg / 10x30kg
3x80kg / 10x30kg
3x100kg / 10x30kg
3x110kg / 10x30kg
DT WOD:
5 rounds of
12 x Deadlift 70kg
9 x Hang Clean 70kg
6 x Push Press 70kg
time: 15:32
<-- Nechapem, ako to niekto moze dat za 6 min...
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
Snatch:
1x60kg
1x65kg
1x70kg
1x75kg
1x77,5kg
1x80kg
1x82,5kg
0x82,5kg <-- pocitovo nic moc, silovo lahke, ale chybala mi sebadovera, tak som radsej zhodil a siel reps
3x75kg
3x75kg
3x75kg
Power Clean + Jerk:
2+2x60kg
2+2x70kg
2+2x80kg
1+1x90kg
1+1x95kg
1+1x100kg
1+1x105kg
1+1x110kg
1+1x110kg
1+1x110kg
1+1x110kg
1+1x110kg
Po dlhej dobe som opat skusil split jerk. Nebolo to pocitovo zle, mozno opat zacnem vyrazat do roznozky
Clean + Front Squat:
1+2x60kg
1+2x100kg
1+2x110kg
1+2x115kg
1+2x120kg <-- PR . Neni mozne, aby som 125 nepremiestnil, boha :D
1+5x100kg
1+5x100kg
1+5x100kg
+ doplnky -> peck deck, pritahy na chrbat, toes to bar, bicepsove zdvihy
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
chcem sa ospravedlnit sam sebe, ze si v poslednej neaktualizujem log. Mam strasne malo casu, v mojom zivote sa objavila nova osoba, ktora ziskala velku prioritu a trening ide aktualne trochu bokom.
Kazdopadne trenovat stiham, len dost chaoticky, narychlo, ale predsa si myslim, ze sa mi dari odcvicit kvalitne.
V poslednej dobe jedno 1RM PR: 1x Power Clean 115kg
A tu este jeden WOD zo vcera:
Grace s 90kg - čas 09:51
V poslednej dobe aj strasne malo spim, okolo 4-5 hodin denne a chodim po svete ako matoha. O to viac som prekvapeny, ze mi to na treningu napriek tomu celkom ide
Kazdopadne, od dnes zacinam zase log aktualizovat.
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
29. 09. 2013
Kde: Red Royal Crossfit, Ruzinov, BA
Kedy: 15:20 - 17:00
Snatch:
3x40kg
3x50kg
2x60kg
2x65kg
2x70kg
1x75kg
1x80kg
0x85kg
0x85kg
0x85kg <-- a pritom uplne v pohode pokusy, vysoko vytiahnute a tak, len mi vzdy prepadli dopredu nakoniec
Power Clean + Power Jerk:
2+2x60kg
2+2x80kg
2+2x90kg
2+2x100kg
2+2x105kg
Grace WOD
for time
Power Clean + Power Jerk 30x90kg
time - 09:51
Toes to bar / Strict press:
10xRacheljak / 5x60kg
10xRacheljak / 5x60kg
10xRacheljak / 5x60kg
10xRacheljak / 5x60kg
Power Clean + Front squat / Pullups:
1+3x90kg / 6xRacheljak
1+3x90kg / 6xRacheljak
1+3x90kg / 6xRacheljak
1+3x90kg / 6xRacheljak
01. 10. 2013
Kde: Ružinov, BA
Kedy: 18:30 - 18:50
5 rounds of:
20 x air squats
15 x burpees
10 x toes to bar
5 x chin ups
time - 14:15
_________________ Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D
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