Kanaman Lifts Things, sometimes well

[Kanaman]

Today was bench and deadlifts day. I am doing 5/3/1 and this was the last workout after my reset so the weights are really low, also they are in kg

 

bench 5's 45/52/5/60, then 5x5 @45

 ss with goblet squats and pull ups 5x5

deads 5's 60/67.5/75 using a mixed grip, then 5x5 at 60 using fat gripz and a double overhand grip.

 ss with ab rollouts 5x5

 

then I took a walk.

 

[Kanaman]

I decided to add Olympic lifting back into my program, because it is damn fun.

split snatch 3's 25/30/35@3x3

hang power clean/f. squat and press 32.5/37.5/42.5@3x3

while not an acutal "olympic lift" it is close enough for my purpose.

[Kanaman]

Honestly, I haven't found it that difficult in either of the gyms I belonged to.  One actually had an area for it, it was great, of course people used it for fuckin' yoga, while I was trying to lift. And no, I have nothing against yoga, but not where I am trying to lift. The gym I belong to now is very close to my home, it is one of those 24hr ones where the staff shows up at 10 or so.  Of course I train at 9 so.....

[Kanaman]

Today the intent was to do a mile run and see if I could improve on my time frim last week, but a minute or so on into it I started to get a weird twing in my right calf and then shortly thereafter in my left. So I stopped. Instead I did 6x50m sprints and every thing was fine. The 6th sprint was really slow so I stopped. I did some tumbling and went home.

I also got a handstand against the wall for the first time so yeah me!

 

[Kanaman]

f. squats 5's 52.5/60/67.5x6, then back squats 5x5@67.5

ss w/ pullups 5x5

        dips 5x5

press 5's 30/35/37.5x11, then bnp 5x5@30

ss w/ ab rollout 5x5

         facepulls 5x15

 

then I went for an hour walk.

The bar speed was good on all reps/sets.  I stopped the front squat at 6 reps because, I honestly didn't want to do 7.

 

[Kanaman]

It has been a few days but this is what I have been doing.

Tuesday was a run and then I went for a walk, Wednesday was bench and deads, the top set of both was 10 reps before doing 5x5 of fsl then I went for a walk. 

Today I went for a run and then did laundry and made nabe before studying Russian. 

Tomorrow is split snatches and clean & jerks, I will let you know how that goes.

 

[Kanaman]

Pretty easy training day, split snatches and c&j's.  The snatches are 3's at 30/35/37.5x6x1 and the c&j was the same rep scheme at 37.5/42.5/47.5x6x1

I almost lost the bar on the last rep of the snatches because I lost focus.  A bit worrisome but I recovered.

The bar moved really quickly today, I am ready for next week where I will do the powerlifting and the weightlifting challenges I will be honest I am not going to do anything approaching a 1rep max.  I will work up to 3 heavy singles for each lift.

 

After my training I went for a run, a stunning 850m with a time of 4:36

[Kanaman]

Well, I did the challenge.  Overall, I am pleased with my performance and know that from here I can only go up.

The lifts were as follows: squat 90/100/110

                                         bench 70x(no pause)/80/90 with a pause

                                         deadlift  90/110/120

 

I probably could have gone heavier on the squat and dead but I am deloading this week and saw no reason to fuck-up my training.  These results do give me a basis to know where I stand strength wise. I know that while my lifts have suffered in the past year, they are getting back on track and soon will drastically improve.

[Kanaman]

I had to go to the doctor for some follow up blood tests.  I will know the results next week, but what I do know, is that my bp is 125/56 with a pulse rate of 59 at 107kg.

When I finished I went for a run, all of 700m.

This was followed by 5x20 kb swings; 5/5 lunges and then 1/1 L/R turkish get-up

[Kanaman]

Olympic lifting(badly) was the aim of the day.  For the split snatch I went 3/3 at 45/50/55(PR!) the c&j was also 3/3 with 55/60/70(PR!)

After that I went for a walk of 5.68km which brings my Walk to Mordor total to 54km.

 

Also, on a side note, soon I will have accumulated enough posts to be eligible to post on the lifting leaderboards..

[Kanaman]

Normal morning routine, tgu, mobility and lunges. I am experimenting with kb hack squats. Also today was 5x10/10 kb snatches and then an 800m run@4:32. This was followed by a 4.28km walk which brings my Mordor total to 59.04km.

 

Does anyone know the distance to Bree from Hobbiton?

[Kanaman]

First day of lifting since the challenge, man I was aching for this.

 

Front squats 52.5/60/67.5x9(pretty sure this is a rep record)

ss with mixed grip pullups 6/5/5/5/5 and dips 6/5/5/5/5

then 5x5 back squats at my last set weight(67.5) with the last rep of each set paused.  Nice and deep and explosive. Damn it was fun.

 

Press 30/35/37.5x10(also a rep PR)

ss with ab rollouts 6/5/5/5/5 and facepulls 5x15

then 5x5 bnp@30kg, not amazing, but getting the work done.

 

I have deadlifts and bench on Wednesday, I will not be doing the challenge, because fuck high rep deadlifts.

 

[Kanaman]

started the day as per usual: tgu/split squats/hack squats and piked pushups

Then the gym for some training:

bench 5's 50/57.5/65x10

  ss with goblet squats 6/5/5/5/5

      pullups 5x5(mixed grip)

5x5 bench at 50kg(1st and last rep of every set paused)

deads 5's mixed grip 65/75/85x10

 ss with ab rollouts 5x5

      incline db press 5x5

5x5 deads at 65kg(fat gripz double overhand)

 

Then I went for a walk 4.47km, walk to Mordor total 88.84km

 

Today felt really good, all the lifts were fast. I have been using this set up for a few weeks now, and to be honest... I really like it.

[Kanaman]

today was a "cardio" day, so there were kb snatches 5x10/10 and lunges, followed by 5 Hack squats and 5 piked pushups(these last are daily things)

the run was 850m for a time of 4:25 which is 12 seconds faster than the last time I ran it.  Yeah me!

 

[Kanaman]

morning stuff as per usual

yoga/mobility/ tgu/ lunges, kb Hack squats and piked push-ups

 

then 

split snatch 3's 30/35/37.5@5x2

c&j 3's 35/42.5/47.5 and worked on form so they are actually cleans and not a power clean+front squat, as a result they were much faster and holy hell, a whole lot of new sore stuff.... plus I think I am going to have to start wearing knee sleeves

 

Finished with 5km walk, so Walk to Mordor total is now 93.87km

 

[Kanaman]

This week is 5's week, so no extra reps on any sets. Just what is written.

I started with 6x5 snatches, just the bar. This is to improve my ability to snatch rather than split snatch. Plus it seemed to work as a fantastic warmup

f.squat 5's PRO 47.5/55/60, then b.squat 5x5@60 with the last rep of every set paused
ss pullups 6/6/5/5/5 (different grip each set)
dips 6/6/5/5/5

press 5's PRO 27.5/30/35 then bnp 5x5@27.5
ss ab rollout 5x5
facepulls 5x15

The lifts were fast and easy but at no time did I loose control of the bar.

[Kanaman]

mobility stuff to start with, as per usual

kb swings and snatch practice, just with a dowling. 5x20 and 6x5 respectively

tgu l/r 1/1 to work out the kinks

810m run(odd distance but that is what the calculator put it) at 4:17 which is a 15sec. improvement on the 800m I ran a week and a half ago.

[Kanaman]

5's week so once again no extra reps on any sets

 

30 snatches bar only

bench 5's PRO 47.5/55/60, then 5x5 @ 47.5

ss with 6/5/5/5/5 goblet squats and 5x5 pull ups(various grips)

deads 5's PRO(mixed grip) 60/70/80, then 5x5(doh fat gripz) 60

ss with incline press 5x5 and ab rollouts 5x5

 

As this is the 2nd cycle after the reset, the weights still feel light and really move quickly. 

Tomorrow is running and kb swings and Friday will be the Olympic lifts and I will attempt to snatch rather than split snatch my lifts.

[Kanaman]

Yesterday was running, 950m in 5:07 and kb stuff along with mobility and foam rolling.

Today was Olympic lifts; snatch at 27.5, 30 for 3's then 35 for 3's with the split snatch.

C&J 35, 40,45 3x3 then jerk press 5x3 at the last

weight

[Kanaman]

Front squats 5 pro's 55/65/70x8(probably a pr)

ss pullups 6/6/5/5/5(various grips)

     dips 6/6/5/5/5

back squat 70kg@5x5, last rep of every set was paused

 

press 30/35/40x10(probably not a pr)

ss with ab rollouts 5x5

     facepulls 5x15

bnp 30kg@5x5

 

All reps and sets quick and controlled. I am beginning to think that I will cap all final sets at 10reps, it's a nice number.