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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: Krankenstein on August 19, 2012, 06:43:13 AM



Title: Kranks Log
Post by: Krankenstein on August 19, 2012, 06:43:13 AM
Alright, here we go.  I thought about doing this for a while, and so I figured I would throw some shit down just to have a little record of it.

I will try and post my diet stuff/workouts.  Some will be detailed, some will just be 'diffuse' ramblings.

08/18/12

Diet:

#1
5 Egg Whites
1 Whole Egg
2.5 Oz 93% Ground Turkey
200gm Pineapple

#2
135gm (cooked weight) Chicken Breast
200 gm Pineapple

(Training - See below)

#3
56gm Protein Shake
200gm Pineapple

#4
56gm Protein Shake
20gm Almonds

#5
56gm Protein Shake

#6
14oz New York Strip
HUGE salad (I use the actual salad bowl for my personal bowl)

Before bed
1 Guiness Stout
2 Oatmeal Cookies

Hypertrophy - Quads/Calves

Squats
(2 - 3 Warm Up and LOTS of stretching due to my fucked up knees)
225 x 10
245 x 10
270 x 10
315 x 9

Tri-set ( 3 - 4 rounds of 10 - 15 reps, 30 secs between each exercise with 90 secs between the sets):
Flex Selectorized Leg Press : 3 x 240 x 15 (Too easy, but the burn was painful)
Cybex Leg Extention : 110 x 9, 90 x 11, 90 x 8 (I could not believe how hard the low weight was)
Lunges : BW x 30st, 24st, 20st

Tri-Set (as above)
45deg Calf : 90p x 15, 15, 13
Seated Calf : 70 x 12, 7, 6 (again, WTF is with such a light weight??)
Icarian Standing Calf : 120 x 11, 80 x 11, 8

Reference :
p = per side
st = steps


Title: Re: Kranks Log
Post by: Krankenstein on August 19, 2012, 06:46:02 AM
08/19/12

Cheat Day

5oz Sugar Corn Pops
2 Pop Tarts

"Baked French Toast" (6.5 oz french bread cut into squares mixed in 1c soy milk, 3 whole eggs, 1/4c syrup, 8oz apple pie mix, 1/4 raisins, 2 tsp cinnamon)
5 Strips Bacon

20oz M&M's (Going to see expendables 2)

Red Robin Gourmet Cheeseburger with extra slice of beef + 3 total servings of sweet potato fries

1/2 doz oatmeal raisin cookies

8oz Totinos Pizza Rolls

1/2 doz Triple Double Oreo Cookies

1/2 pint Resees Peanut Butter Cup Ice Cream

and finally 4oz of M&M's while enjoying a nice Guinness Drought 


Title: Re: Kranks Log
Post by: njflex on August 20, 2012, 06:55:12 PM
cool krank,,,post pics too,,,i know u look good but good to update,,,


Title: Re: Kranks Log
Post by: Krankenstein on August 20, 2012, 07:31:14 PM
Ok, here is a typical day for me on a training day for eating:

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2
56gm Protein Pwd (For those that wonder, I have used Dymatize Elite Chocolate Mint for the last 5 - 6 yrs.  Hard to beat cost, quality, and taste)
15gm Almonds

#3
7oz Ground Beef (93%)
8oz Cucumber

#4
((Same as #2))

#5
56gm protein pwd
200gm Pineapple

#6
8oz Tilapia
200gm Pineapple


I worked out at night tonight, so it was in between meal #5 and #6.  

Heavy Back

Deadlift
2 - 3 Warm-up sets
345x5
385x5
405x5
425x5
465x5
(I use a belt, with straps and dual overhand grip.  I don't like straps, but I use them with dual overhand)

Wide Pulldown (4x10 - 15)
130x15, 150x15, 12, 10

Low Row
170x15, 190x13, 10, 8

I was supposed to do abs, but a couple of weeks ago when I did heavy deads on the last set when I touched the weight to ground I got a sharp pain up where the hamstring attaches in the glue area (sacro-tuberous ligament).  Tonight I was feeling it on deads and just wanted to finish off the back workout and go home to ice.

I may throw some pics up in a few weeks.  I want to tan a little.  Feel like Casper!!


Title: Re: Kranks Log
Post by: njflex on August 21, 2012, 06:16:52 AM
I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .


Title: Re: Kranks Log
Post by: Krankenstein on August 21, 2012, 06:28:12 PM
I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .

5lbs 39.95 for me, 10lbs 73.49

Oh, and the only other supplement I use consistently is Scivations xTend.  I use 20gm (weight) after workout and before bed with 1 - 2tbl of Metamucil.  Something to be said for a nice shit in the morning.  

Ok, here is today :

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2 & #3
56gm protein pwd
200gm Pineapple

#4
7oz Ground Beef (93%)
8oz Cucumber

#5
56gm protein pwd
15gm Almonds

#6
135gm (cooked weight) Chicken
8oz broccoli

I worked out between meal #2 and #3

Heavy Shoulder with triceps

I worked out at a gym I normally train legs at, so the weights were hard to line up from what I used at my normal gym

Smith Machine Shoulder Press (to the front)
55psx5
65psx5
75psx5
85psx5
100psx5

Cybex Machine Side : 70x15, 15, 14, 12

Straight bar push down 55x15, 65x15, 75x15, 12 (got pissed because of not getting the right weight)
Icarian Seated Tricep Extension 80x15,15,15, 100x13

* ps = per side


Title: Re: Kranks Log
Post by: Krankenstein on August 22, 2012, 07:33:31 PM
Heavy Hamstring/Calf + Abs

Trained between meal #5/#6

Icarian Slanted Standing Calf
140x5
180x5
200x5
220x5
260x4

Seated Calf
55x15, 15, 60x15, 15
(Used a different seated calf, not sure I like it.  Also, I do not do the seated like everyone else.  You will probably never see a lot of weight on this exercise.  I lean FORWARD and always have my hands on my calves.  I do not believe in the sitting up/leaning back bullshit)

RDL
225x5
245x5
270x5
285x5
315x5

Icarian Leg Curl
130x15, 150x15, 13, 10
(Funny thing, my hamstrings burn out QUICKLY with higher reps)

Superset:
Weighted crunches +25 (behind head, holding contraction for 1 - 2 secs) 15, 15, 15, 13, 11
V-Crunches (2 sec both ways) 15, 12, 9, 7

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2
56gm protein pwd
15gm Almonds

#3
7oz Ground Turkey(93%)
1 Slice Sargento LF Swiss
8oz Cucumber

#4
56gm protein pwd
(forgot almonds at home - oh well - I dont make up any calories I miss)

#5
56gm protein pwd
200gm Pineapple

#6
135gm (cooked weight) Chicken
200gm Pineapple


Title: Re: Kranks Log
Post by: Krankenstein on August 23, 2012, 06:21:55 PM
Easier for me to do this

Off day, 15 mins of HIIT on stairs in morning.

(http://i49.tinypic.com/9tjul4.jpg)


Title: Re: Kranks Log
Post by: wes on August 24, 2012, 01:54:57 PM
Good stuff Krank.............I`ll be following along bud.


Title: Re: Kranks Log
Post by: Krankenstein on August 24, 2012, 07:59:19 PM
(http://i49.tinypic.com/23nx92.jpg)

Heavy Chest + accessory bicep + abs

Flat DB - 75x5, 80x5, 90x5, 100x5, 115x5 (maybe could have gotten 120x5 but shoulder wasn't up to it)

Incline Smith (low 30 deg) - 70px15, 90px15, 12, 8

Icarian Preacher (horiz. pad) - 70x15, 15, 15, 15

Cable Curl - 80x12, 60x15, 15, 15

(I am dealing with some major issues with tendonitis in both arms so bicep workout will be piss poor for a while)


Title: Re: Kranks Log
Post by: Krankenstein on August 26, 2012, 05:00:20 AM
(http://i49.tinypic.com/sf9iqt.jpg)

Heavy Quad + Calves

Icarian Slanted Standing Calf - 160x5, 180x5, 200x5, 240x5, 260x5

Seated Calf - 4 x 65 x 15 (Hmm..same machine, all sets 15 versus wednesday)

Squat - 225x5, 245x5, 285x5, 305x5, 340x5

Flex Leg Press (seat perpendicular to runners) 540x20, 18, 15, 13


Worked out between meals #2/#3.  It took FOREVER thanks to these two women who were taking up the squat rack and the cage.  One was doing ENDLESS sets of partial squats in the cage, the other just HAD to do one-legged squats followed by planks followed by SLDL (which she used the same bar as squatting so she had to unload the bar, bring it down, reload, do her set, then unload, lift bar, and reload for squats).  Fucking workout took about 2hrs.

** I am officially done with heavy squatting.  The pain that was present just above the knee cap into the tendon was too much that I am worried about going down one time and getting a tear.  So, when its heavy week for legs, I will probably be going no lower than 12 reps.    I have chondromalcia patella in both knees but very minor.  This pain is not from that.  Iced my knees last night and that felt great, woke up and the pain is still there.

if anyone is curious on the diet thing, c(t) means total carbs and c(f) means how much fiber is present.  I am going to start taking the fiber out of the caloric calculations as I do not see fiber contributing to the overall caloric content.


Title: Re: Kranks Log
Post by: Donny on August 26, 2012, 05:10:16 AM
CP i have in my right knee, i know i could not squat for a long time without pain. After an OP in 2000 it took 1 year to fully heal and then i could squat. However i think i would just do leg press in a gym.


Title: Re: Kranks Log
Post by: Krankenstein on August 27, 2012, 04:15:17 AM
Off day for Sunday the 26th.  My cheat was like this:

Usual 5oz bowl of Sugar Corn Pops with 2 pop tarts

Baked cinnamon apple french toast with 5 strips of bacon

1 1/4 oz lb. M&M's while at a movie

Hamburger with fries at Smashburger

1/2lb of chocolate chip cookies

12" Sausage, Pepperoni, Black Olive thin crust pizza

3/4 pint of Ice cream (too lazy to go and remember what kind)


Title: Re: Kranks Log
Post by: njflex on August 27, 2012, 06:42:14 AM
Off day for Sunday the 26th.  My cheat was like this:

Usual 5oz bowl of Sugar Corn Pops with 2 pop tarts

Baked cinnamon apple french toast with 5 strips of bacon

1 1/4 oz M&M's while at a movie

Hamburger with fries at Smashburger

1/2lb of chocolate chip cookies

12" Sausage, Pepperoni, Black Olive thin crust pizza

3/4 pint of Ice cream (too lazy to go and remember what kind)
:o


Title: Re: Kranks Log
Post by: Krankenstein on August 27, 2012, 06:32:16 PM
(http://i50.tinypic.com/15zfm1z.jpg)

Light back (high reps, drop sets, 100's)

Supported T-Bar Row (wide) +70x20, +90x18, 15, 12
HS Wide Pull 70p x 20, 20, 20, 90p x 20
Low Row 150x15, 15, 160 x 14
Close Grip pulldown 130x15, 13, 11

Nautilus Pulldown (100's) 65 x 100 (took 5 sets)

- First two exercises I did were 4 x 15 - 20 reps, then next two were 3 x 12 - 15.  The 100 rep set I use weights that I get maybe 30 - 40 reps with and then take 10-15 sec break and start again until I reach 100 reps.

- The back pump was crazy as was how much I was sweating.  I didn't do any drop sets as I just felt like keeping it light today.


Title: Re: Kranks Log
Post by: Krankenstein on August 28, 2012, 08:44:17 PM
Diet is very similar to yesterday, so pretty much waste of time to post it.

Light Shoulder/Tricep (high reps, drops, 100's)

Icarian Machine Shoulder Press (facing in) 90x20, 110x20, 120x20, 17
DB Side lateral 20x15, 15, 15
Standing Military 65x75 (literally couldnt get more than 2 at a time at this point so I said to hell with it)

Straight Bar pushdown (back supported) 65x 20, 20, 14, 11
Flex Overhead Tricep 120x8, 100x8, 80x8, 60x5, 50x6
Icarian Dip Machine 120x35, 55, 75, 89, 100

- for the overhead tricep I take a weight that I can get 8 reps for, then drop 15-20% and keep going 4 more times.
- The dip machine shows the progression of reps.

Wed note : The pain in the triceps have started already and I am not even 24hrs post workout.  Thats a good thing as I haven't felt that in a long time.


Title: Re: Kranks Log
Post by: Krankenstein on August 29, 2012, 07:20:04 PM
Diet - same ol' thing. 

Light Calves/Hamstrings

I will probably just lay out the protocol at the beginning of the week...so I dont have to type it every time

Cybex 45deg. Calf - 90px20, 20, 110px18, 16
Seated Calf - 70x15, 15, 13
Cybex Rotary Calf (drop sets of 8) 210x8, 170x8, 130x8, 110x8, 90x8

SLDL - 185x20, 20, 20, 20 (was leary about these because my low back has been jacked for the last two days)
Flex Seated Leg Curl (drop sets of 15) - 195x15, 165x15, 135x15, 120x15, 105x15

I stopped here on hamstrings because I will do a little more hamstring on Saturday

Did some abs and was sweating my ass off from this one.  I am kind of dreading Saturdays leg day with the high rep.


Title: Re: Kranks Log
Post by: Krankenstein on August 30, 2012, 08:41:15 PM
(http://i47.tinypic.com/256fksi.jpg)

Off day...did 40 mins of cardio (stairs) in the a.m.  I do about 20gm (weight) of Scivation xTend before doing cardio.

I am looking at some John Meadows' stuff and might incorporate it into the plan I am doing :

Week #1 : Low volume; heavy weight
Week #2 : Higher Volume; light weight; intensity techniques
Week #3 : Medium Volume; hypertrophy type of reps


Title: Re: Kranks Log
Post by: Krankenstein on August 31, 2012, 08:09:07 PM
(http://i49.tinypic.com/2ld9iep.jpg)

Whoops...went a little stupid with the protein.  Had two tilapia filets and didnt realize until they were thawed out.  I like to cut them into cubes, broil them.  While fish is in oven I sauteed the pineapple in a very tiny bit of olive oil (maybe 1tsp) with cayenne pepper and some salt.  Then just pour it all into a bowl and eat.

As far as workout...I was reading a bunch of the John Meadows stuff and did his one arm workout tonight and felt great.  I am still going to train 5 days broken up like this:

Mon: Back + Abs
Tue : Chest + Calves
Wed : Arms + Abs
Thu : Off (cheat meal)
Fri : Shoulders + Traps + Abs
Saturday : Legs + Calves
Sunday : Cheat Day

This was the workout  tonight :

1) DB Cross Hammer : 30x 15, 15, 12, 10
2) Straight Bar Pushdown : 70x15, 15, 12, 9
3) Icarian Preacher (horiz. pad) 80x15, 15, 10
4) Hoist Dip Machine 10x8, 13x8, 15x8
5) Cable Curl : 57.5x8, 65x7
6) 45 deg. Incline Tricep Extension 70x15, 13, 10

* John only recommends resting 45 sec between each set for arms...sooooo thats what I was doing.  I am also working 10 - 15 reps on most things for this routine unless otherwise stated

1) I know, pussy weight, but this tendonitis SUCKS.  Brachioradialis area.  MRI probably in the next couple of weeks
2) Held the contraction for one second
3) Dont understand how I had such a dramatic drop in reps
4 & 5) Did a legit 3 sec negative
6) Held the stretch position for a second before pressing up

Holy crap were my arms beat.  As I am typing, my triceps are still smoked.  I haven't had this in a long time.  I will try and lay out the whole routine I will be doing in a couple of days.


Title: Re: Kranks Log
Post by: Krankenstein on September 01, 2012, 09:10:02 PM
(http://i47.tinypic.com/r0tptw.jpg)

Steak night!!!!  I usually cut some of the steak off and save it for my eggs on Monday, but I was STARVING tonight.  Don't know what it is either.  The leg workout was BRUTAL.  As I am typing this my legs are still trashed from this afternoon.

1) Leg Curl 150x8, 8, 170x6 (followed by the first 1/3 ROM partial x 15)
2) Squat 275x15, 11, 8, 7
3) Cybex Leg Press 180px25, 270px20, 17
4) Smith Machine SLDL 90px20, 20
5) Icarian Calf 120x10+10+4, 10+4+2

1) I held contraction from a pause.  On the last set John says to do some partials (stretched ROM) up to 25 reps.  Hamstrings were fried
2) Thanks to Coach for the suggestion of knee wraps.  Barely any knee pain tonight.  I know its not a lot of weight, but it was all legs and no knee pain
3) OMG did these burn.  the reps were 20 - 25.  Hate the machine, but had to use it as the other Leg Presses BLOW at this gym
4) I held stretch position for a pause.  Hamstrings were fried!
5) One of the things I found John does for calves is this : 10 reps (full) followed by 10 sec hold in stretch position, then 10 reps, then another 10 sec hold, followed by another 10 reps.  Theoretically 10 reps.  HA HA.  I did two rounds and my calves are smoked.

Starting next workout I will lay what I am going to be doing for the next few weeks.  I am abandoning the Heavy/Medium/Light Routine.  I am going to stick to MY REPS for this routine except for some of the exercises that require a long eccentric or something else weird.


Title: Re: Kranks Log
Post by: Krankenstein on September 02, 2012, 07:13:31 PM
Off day...cheat day...

Holy shit are my legs toast.  It was less than I normally do, and it hurts twice as bad.  

So far for the cheat:

5oz Sugar Corn Pops
2 Pop Tarts

1 Pkg Eggo Wafflers (Cinnamon Brown Sugar, 16 little waffles LOL)

4 Cookie Cups (I use 2oz of cookie dough for each, bake them in muffin tin, hollow out the middle and add 1 tbl nutella to each)

2 McDoubles + 1 sm Fry

1 lb M&M's

4 oz Kettle Cooked Potato Chips

12" Pepperoni+Sausage+Black Olive Thin Crust Pizza

8oz Ice Cream (Blue Bunny Double Cone Crunch)


Title: Re: Kranks Log
Post by: Krankenstein on September 03, 2012, 07:15:00 PM
(http://i46.tinypic.com/2ujml8w.jpg)

Routine for next 12 weeks will be:

Sun - Off/Cheat day
Mon - Back
Tue - Chest + Calves
Wed - Arms + Abs
Thu - off day/cheat meal
Fri - Shoulder + Traps + Abs
Sat - Legs + Calves

From John Meadows' stuff :

Phase 1 — Weeks 1 through 3, use a medium volume approach. The set total ranges from 11-14 sets. You won't need a ton of sets as the exercise angles and intensity will work well with more of a medium-volume approach.

For back, it will start with a two rowing exercises, then a pulling movement w/ stretch, ending up with a low back/erector type of work

My workout will be:
Low Row (3x6-8)
1-Arm Bar Row (4x10-15) * this may change as I really have never felt much with 1-arm stuff.  May change it next week
Close Pull Stretch (3x10-15)
Deadlift (2x15-20)

1) Low Row - 200x8, 240x, 5
2) 1-Arm Bar Row - 50x15, 15, 15, 15
3) Close Pull/Stretch - 160x14, 12, 10
4) Deadlift - 225x20, 275 x 20

1) HATED the low row machine at the gym today.  Its the kind that the foot pad is below the pad where you sit on.  Your ass always feels like its being pulled up when doing this.  Why do these machine designers always feel the need to 'improve' on things
2) Really didnt get much out of it.  Hamstrings were thrashed from Saturday so that made it more difficult.
3) Found this to be awesome.  If I can find the video of Dorian Yates training with Marc Lobiner I did them like this.  As the bar comes up I sit straighter up until the top where my hands are directly above my head and I pause for a second before pulling down.  Felt better than any other pull down I have done
4) Was absolutely hot as hell in the gym.  Was sapped from the workout + the heat.  I use a dual overhand close grip for this.

Overall a great back workout.  I will probably switch to a smith machine bent row next time for ex #2


Title: Re: Kranks Log
Post by: Krankenstein on September 04, 2012, 07:26:40 PM
Phase 1 (Chest) — Weeks 1 through 3, use a medium volume approach. The set total ranges from 10-12 sets. A medium volume approach will suffice to start things off, as the intensity and variety of exercise angles will be enough of a shock.

My workout will be:
Flat DB Press w/squeeze 3x10-15
Smith Machine Low Incline 4x6 - 8 (with 3-sec eccentric)
Machine bench 3x10-15 w/ stretch press
Standing Calf 4 x 10- 15
Rotary Calf 3x15-20

1) Flat DB - 65x15, 75x12, 10
2) Smith Machine Low Incline - 90px8, 8, 6, 5
3) Nautilus Nitro Bench 155x15 (9), 9 (7), 7 (5)
4) Standing Calf 120x15, 12, 9, 8
5) Rotary Calf 130x20, 20, 150x13

1) Not sure I was doing these right.  Actually was getting a little twinge in my left shoulder.  Chest was pumped after though
2) John recommends stopping about 2 - 3" above the chest and only going to 75% lock out.  Damn this hurt.  In a good way
3) I used two reebok steps to stretch between after the presses.  The machine wasn't great, but the stretches actually loosened my shoulders up
4) & 5) I used 45 seconds between each set.  Calves totally cramped during this.


Title: Re: Kranks Log
Post by: Krankenstein on September 06, 2012, 06:35:31 PM
Wed : HIIT stairs in the morning.  I went to a Brazilian steak house for lunch and destroyed it (as usual).  Wasn't feeling great in the afternoon though.  Thats the first time that happened.  So, I just ate what I usually do and was actually asleep by 10pm (again, very unusual).  Was supposed to train arms, but decided to push them off till Thursday

Thur:  30 mins of stairs in a.m.  Still planning on doing the cheat today.

(http://i47.tinypic.com/24o85rk.jpg)


Phase 1 (Arms) — Weeks 1 through 3, use a medium volume approach. The set total ranges from 6-8 sets for biceps, and 8-10 for triceps. Focus on two or maybe three exercises.

My workout will be:
Reverse Curl 3x10-15
Straight bar pushdown 4x10 - 15
Icarian Preacher Curl 3x10-15
Hammer Strength Dip Machine 3 x 6 - 8 (with 3 sec negative)
Bar Curl 2 x 6 - 8 (with 3 sec negative)
Incline Tricep Extension 3x10-15

1) Reverse Curl 65x10, 55x12, 10
2) Straight bar pushdown 80x15, 13, 10, 8
3) Icarian Preacher Curl 90x15, 12, 9
4) Hammer Strength Dip Machine 90px8, 8, 115px6
5) Bar Curl 75x8, 8
6) Incline Tricep Extension 70x15, 12, 10

* Again, I will stress that the weights are shit due to this f***ing tendonitis...
** Also, I will only take 45-sec between each set

1) Jon recommends cross body hammer curls.  Tried them last week...they hurt too much
2) Jon recommends only going to 90% lock out.  That was a switch for me as I usually lock out.  That burned a shit ton
3) Surprisingly hurt less than I expected
4) I hate all dip machines.  None feel good.  Especially knowing I still probably have a little crap going on in my left shoulder.
5) Pussy ass weight.  Still, felt better than expected
6) The pause at the bottom is killer.

In looking at the split I wrote, I am a dumbass...how I laid out calves and abs...will switch calves from chest day to arm day.


Title: Re: Kranks Log
Post by: Krankenstein on September 08, 2012, 04:27:09 AM
Diet was nothing out of the ordinary for a Friday.  I did 30 mins of stairs and sweat more doing that than usual.

Phase 1 (Arms) — Weeks 1-3: Use a medium volume approach. The set total ranges from 6-8 sets. Generally, focus on two or maybe three exercises, one always being a rear delt exercise. Use high intensity techniques as outlined above.

My workout will be:
Cybex Side Lateral 3x10-15 (3 sec negative)
Machine Rear Delt 4x35
Smith Machine Over/Back 1x15 followed immediately by Side Lateral Swings 1x20

1) Cybex Side Lateral 70x15, 90x12, 9
2) Machine Rear Delt 130x35, 35, 29, 24
3a) Smith Machine Over/Back 35px15
3b) Side Lateral Swings 25lb plate x 16

I was very surprised at how much 'good' pain this work out caused.  I could actually feel a great pump in the side laterals, the rears had that awesome burn feeling.  The over/back exercise was a surprise as well.  Didn't think it was going to be that hard to do.  Right now (Sat morning) my shoulders feel sore.  I don't generally feel that.

Today is leg day...I am looking forward to it, but really not as I recall how much pain I was in last week.


Title: Re: Kranks Log
Post by: Krankenstein on September 10, 2012, 08:23:16 PM
9/8

Legs:

FM Leg Curl 170x8, 6 (used a 3 sec pause), then 130x12 + 17 partials
Squat 275x15, 12, 9, 8 (beat my reps from last week)
Cybex Leg Press 270px22, 18, 15 (again, beat my reps from last workout)
Cybex Seated Leg Curl 110x20, 130x15 (decided against SLDL because my low back was NOT feeling great)
Icarian Standing Calf 160x10, 180x7, 5
Seated Calf 90x8, 8, 7

I banged my right calf against something...just like a charlie horse...UGH...painful.

9/9

Cheat Day:

5oz Sugar Corn Pops + 2 Pop Tarts

Baked French Toast w/apple slices drizzled with Hersheys Carmel + 4 strips bacon

8oz Breaded Chicken Bites + 1 5oz can of Pringles

12oz Bag of Dark Chocolate M&M's

8oz Chocolate Chip Cookies

1/2lb Hamburger with pretzel bun and cheese + 3 strips bacon 1/2 can pringles potato chips

12oz Ice cream + 6oz m&m's + 1/2 can pringles.


9/10

Worked out at a different gym, same chain so the equipment is similar

Low Row 230x8, 250x8, 8 (stacked the low row...I cant recall the last time I stacked a low row machine)
HS 1-arm row 90px15, 115px15, 135px15, 15
Close Pull w/ stretch 160x15, 13, 11
Deadlift 315x20, 16 - This SUCKED!!!!!  I should have gotten 20 on the 2nd set but my suboccipital neuralgia re-surfaced.  I hit the floor when done...hoping my head would not explode.

Back is TRASHED right now.  My legs are torched still from saturday. 


Title: Re: Kranks Log
Post by: Krankenstein on September 11, 2012, 06:23:21 PM
9/11/12

Surprising enough my low back wasn't as trashed today as I thought it would be.  Neck is still a little fucked, but thats about it.

Ok, chest workout:

Flat DB with twist 70x15, 15, 15 (last workout I went 65 - too light, to 75 - which i thought was too heavy.  Next week I will do 75's)
30 deg. Smith Incline 90px8, 8, 7, 5
Nautilus Machine Bench with stretch 155x15 (10), 12 (8), 8(6)

Some abs...

Nothing special about diet today.  Going to be in Arizona Thu - Sun, so we shall see how close I can get to the same machines.


Title: Re: Kranks Log
Post by: njflex on September 14, 2012, 06:41:51 PM
9/11/12

Surprising enough my low back wasn't as trashed today as I thought it would be.  Neck is still a little fucked, but thats about it.

Ok, chest workout:

Flat DB with twist 70x15, 15, 15 (last workout I went 65 - too light, to 75 - which i thought was too heavy.  Next week I will do 75's)
30 deg. Smith Incline 90px8, 8, 7, 5
Nautilus Machine Bench with stretch 155x15 (10), 12 (8), 8(6)

Some abs...

Nothing special about diet today.  Going to be in Arizona Thu - Sun, so we shall see how close I can get to the same machines.
fdb with twist if u mean at top turn them in like a flye finish hell yeah great movement been doing them for yrs,,,,


Title: Re: Kranks Log
Post by: Krankenstein on September 18, 2012, 06:00:57 AM
fdb with twist if u mean at top turn them in like a flye finish hell yeah great movement been doing them for yrs,,,,

Yes, thats what I am doing.  I am finding that turning the hands in more than parallel to one another (i.e. pinky in farther than thumb position) tends to bother my left shoulder. 

Ok...so I am trying to play catch-up with log since coming back from Az.  I did enjoy the trip, but didn't get to exactly follow my eating like I wanted.  No worries, looks like I am just holding some water.  I actually have been getting stronger with doing this routine.  Usually I am dropping routines after 3 - 4 wks out of boredom.  So far, this is working pretty well. 

Fri 9/14
Reverse Bar curl - 60x15, 12, 10 (pain in elbow/brachioradialis area is not as bad as it has been...good sign)
Cybex Straight bar pushdown #12x15, 14, 10, 8 (different machine than what I am used to)
Precor Preacher Curl 90x15, 13, 9 (not the same machine as usual, but the set up was same and weight felt about the same)
Dips +60lb x 8, 8, 8 (have to find a good 2nd tricep exercise - still 3 sec drop)
Bar Curl 80x8, 7
Incline Tricep extension (30deg?) 75x15, 12, 10

** Again, everything that is the same as last workout, with regard to equipment, went up.  Happy about that

Sat 9/15
Eagle Leg Curl 150x6 (whoops, bit off more than I could chew!  lol), 130x7, 5 + 8 partials (hamstrings DID feel more pumped than usual though)
Squat 275 x 15, 13, 11, 8
Cybex LP 270p x 24, 21, 17 (burned a hell of a lot more than usual...but stronger than last time)
LifeFitness Seated Leg Curl 130x20, 160x15
Hammer Strength Hack/Calf 90px15, 12, 10
Seated Leg Curl 70x12, 9 , 6

** I ended up chatting with a few people I knew so the leg workout was longer than usual.  Knees were not as sore either afterwards.  Still using the knee wraps during the workout.

Mon 9/17
Low Row 265 x 8, 6, 5
Hammer Strength 1-arm row 145p x 15, 15, 15, 15 (what the heck??  I have never done that much)
Close pull 160 x 15, 14, 12
Deadlift 345 x 15, XX  (well, this pissed me off.  I got two reps into my 2nd set and just didnt feel right.  Actually felt my SI joint move.  Am kind of freaked that it might be something disc related.  Was thinking I would wake up this morning with pain down the leg.  I think its SI and/or a facet issue.  Pain in the low back is down around L5 and just lateral to the vertebra.  So I think I might chill on the deads for a bit.  I want this gone by Saturday so I can squat.)

Was pissed off enough last night to finish off the pizza from sunday, have a bowl of chips, and a small bowl of M&M's.  Prepped all my food from grocery shopping and started off the day back to normal.

30 mins on stair climber following a nice cup of coffee and a Lipo-6 capsule.  Off to work for a couple of hours, then chest and calves.  Update to follow.


Title: Re: Kranks Log
Post by: njflex on September 18, 2012, 08:39:26 AM
Yes, thats what I am doing.  I am finding that turning the hands in more than parallel to one another (i.e. pinky in farther than thumb position) tends to bother my left shoulder. 

Ok...so I am trying to play catch-up with log since coming back from Az.  I did enjoy the trip, but didn't get to exactly follow my eating like I wanted.  No worries, looks like I am just holding some water.  I actually have been getting stronger with doing this routine.  Usually I am dropping routines after 3 - 4 wks out of boredom.  So far, this is working pretty well. 

Fri 9/14
Reverse Bar curl - 60x15, 12, 10 (pain in elbow/brachioradialis area is not as bad as it has been...good sign)
Cybex Straight bar pushdown #12x15, 14, 10, 8 (different machine than what I am used to)
Precor Preacher Curl 90x15, 13, 9 (not the same machine as usual, but the set up was same and weight felt about the same)
Dips +60lb x 8, 8, 8 (have to find a good 2nd tricep exercise - still 3 sec drop)
Bar Curl 80x8, 7
Incline Tricep extension (30deg?) 75x15, 12, 10

** Again, everything that is the same as last workout, with regard to equipment, went up.  Happy about that

Sat 9/15
Eagle Leg Curl 150x6 (whoops, bit off more than I could chew!  lol), 130x7, 5 + 8 partials (hamstrings DID feel more pumped than usual though)
Squat 275 x 15, 13, 11, 8
Cybex LP 270p x 24, 21, 17 (burned a hell of a lot more than usual...but stronger than last time)
LifeFitness Seated Leg Curl 130x20, 160x15
Hammer Strength Hack/Calf 90px15, 12, 10
Seated Leg Curl 70x12, 9 , 6

** I ended up chatting with a few people I knew so the leg workout was longer than usual.  Knees were not as sore either afterwards.  Still using the knee wraps during the workout.

Mon 9/17
Low Row 265 x 8, 6, 5
Hammer Strength 1-arm row 145p x 15, 15, 15, 15 (what the heck??  I have never done that much)
Close pull 160 x 15, 14, 12
Deadlift 345 x 15, XX  (well, this pissed me off.  I got two reps into my 2nd set and just didnt feel right.  Actually felt my SI joint move.  Am kind of freaked that it might be something disc related.  Was thinking I would wake up this morning with pain down the leg.  I think its SI and/or a facet issue.  Pain in the low back is down around L5 and just lateral to the vertebra.  So I think I might chill on the deads for a bit.  I want this gone by Saturday so I can squat.)

Was pissed off enough last night to finish off the pizza from sunday, have a bowl of chips, and a small bowl of M&M's.  Prepped all my food from grocery shopping and started off the day back to normal.

30 mins on stair climber following a nice cup of coffee and a Lipo-6 capsule.  Off to work for a couple of hours, then chest and calves.  Update to follow.
snap a pic throw it up....


Title: Re: Kranks Log
Post by: Krankenstein on September 18, 2012, 06:54:47 PM
9/18

Well, the back wasn't too bad today.  Still contemplating taking deads out.  SHIT.  One of the few remaining things I can still do that gives me that 'charge' in a workout.

Flat DB with a twist - 75 x 15, 14, 11
Smith Incline 95p x 8, 8, 7, 5 (3 sec. negatives)
Flex Bench w/ stretchers 70p x 15 (10), 11(8), 9(6)
Seated Calf 70 x 12, 12, 12
Flex Select. Leg Press Calf 210 x 20, 20, 19

I was originally pissed about having to use the Flex bench, but it actually was easier on the shoulders than the Nautilus one.  So, I will stick with that.

As far as a pic...I will throw one up this weekend.


Title: Re: Kranks Log
Post by: Krankenstein on September 20, 2012, 08:18:59 PM
9/19

Feels good to get back to "normal" eating.  My body is dumping all the crap I ate while away.  Still feel smooth and overall I don't feel as good as I normally feel for a Wednesday workout.

Cybex Side Lat (3 sec. negative) 90 x 15, 10, 8  --  even though I got 2 more reps than last, still felt like shit.
Life Fitness Rear Lateral - 130 x 35, 33, 25  --  holy shit these burned.  I think I cheated on my 3rd set.  Stopped about 20 then tried to keep going
Over/back on Smith w/ heavy swing 55p x 6 + 35 x 11  --  I didnt learn my lesson from last week.  The 55p was TOO DAMN HEAVY.  Didn't feel the exercise.

Couple of things...I melted down TWICE because the pens I had went dry and some asshole was hogging the smith machine I use.  I did some abs but was so out of my focus that I didn't finish.  Hopefully Friday will be a better day with Arms.  I am almost ashamed to admit this, but I might give some crossfit training a try for about 6 - 8 weeks to see how it feels.  Then, when I come back see how my strength has maintained itself.  I will decide by the end of the month.


Title: Re: Kranks Log
Post by: njflex on September 21, 2012, 04:31:07 AM
9/19

Feels good to get back to "normal" eating.  My body is dumping all the crap I ate while away.  Still feel smooth and overall I don't feel as good as I normally feel for a Wednesday workout.

Cybex Side Lat (3 sec. negative) 90 x 15, 10, 8  --  even though I got 2 more reps than last, still felt like shit.
Life Fitness Rear Lateral - 130 x 35, 33, 25  --  holy shit these burned.  I think I cheated on my 3rd set.  Stopped about 20 then tried to keep going
Over/back on Smith w/ heavy swing 55p x 6 + 35 x 11  --  I didnt learn my lesson from last week.  The 55p was TOO DAMN HEAVY.  Didn't feel the exercise.

Couple of things...I melted down TWICE because the pens I had went dry and some asshole was hogging the smith machine I use.  I did some abs but was so out of my focus that I didn't finish.  Hopefully Friday will be a better day with Arms.  I am almost ashamed to admit this, but I might give some crossfit training a try for about 6 - 8 weeks to see how it feels.  Then, when I come back see how my strength has maintained itself.  I will decide by the end of the month.
CHANGEUP SOUNDS GOOD,,,,BUILD WILL BE SAME I BET AND GIVES U DIFFERENT APPROACH


Title: Re: Kranks Log
Post by: Krankenstein on September 22, 2012, 09:04:29 AM
9/21

Reverse Curl 60 x 15, 13, 9
Straight Bar Pushdown (pause at bottom) 80 x 15, 15, 13, 10
Icarian Preacher Curl 100x15, 13, 9
HS Dip 90 x 8, 8, 8 -- I did these one arm at a time.  Actually felt a lot better than using both arms.  3-Sec eccentric
Bar Curl 85 x 8, 6 (3 sec eccentric)
Incline Tricep Extension (30 deg bench) 80 x 15, 11, 7

Felt weak as hell during the workout and then I compared numbers and I was stronger.  Have NO CLUE what the hell that means.


Title: Re: Kranks Log
Post by: Krankenstein on September 27, 2012, 04:18:28 AM
Sorry guys....I suck at the latest updates.  I actually ended up starting the 'cross fit' stuff this week and I have been BEAT.  This past weekend was nephews birthday party so I was gone.  So, lets do some catching up :

9/22
Free Motion Leg Curl 170x8, 8, 7 + 12 partials
Squat 315 x 8, 8, 7, 5 (yeah, yeah...I said I was not going to go heavy...but I felt good)
Cybex Leg Press 270p x 25, 23, 18
Eagle Seated Leg Curl 170 x 20, 17
Seated Calf 85x12, 11, 10
Standing Calf 160 x 10 (whoops...confused it with a different calf machine), 120 x 15, 13

I went in feeling like I just was going to match what I did last time, but ended up beating some numbers.

9/24
Low Row 265 x 8, 7, 5
HS Row (horizontal grip) 120x15, 14, 12, 10
Close Pull (hands parallel to one another) 15, 14, 12
Hyper Extensions +40 x 18, 12, 10

I felt I had no energy today, yet I ended up getting a half way decent workout.  Added a few reps to last time.  This was actually not the smartest of workouts (as you will see from Wednesday)

9/25 - First cross-fit workout (yeah, yeah....bust my balls)

125yd run
40 yd walking lunge
30 Crunches
20 Push Ups
10 Rocket Burpees (geezus these things fucked me up)

Do that 6x.  I finished in 26:25

** The thing didnt get hard until about the 3rd or 4th one.  My legs were like sand bags.  I couldnt get more then 6 - 8" off the ground towards the end.  I was just sweating my ass off after this.  

Finish up with 200lb Prowler pushes for 40yds 3x (in between 2 other people)

I was shooting the shit with a friend of mine who owns the gym after all this.  I actually felt like I had a ton of energy.  I almost could have gone to the gym and worked out.  He suggested I just see how I feel later.  Yep, have to say he was right.  I went home, walked my dogs, sat down to eat, came on GetBig and it hit me.  I slept for an hour.  Woke up and didn't feel tired...but felt SUPER rested.  That night I fell asleep about 1 1/2hrs before I normally do.

9/26

Woke up SUPER hungry.  Only thing that is really "hurting" on me is my right knee.  I have an old meniscus injury (medial) as well as the beginning of some chrondromalacia patella. Fun stuff!!!

Workout: (NO I will NOT refer to it like the CF drones do - WOD.  FUCK THEM)

  • 100% Body weight deadlifts (205lbs)
  • 50% Bodyweight Power Cleans (95lbs) - lighter due to the fact I haven't done them.  I have done hang cleans only in my life.
  • 70% Bodyweight Bench (135lbs) - Again, lighter due to the fact that I am learning powerlifting form and I have a previous pec tear.  I can't recall the last time I actually did flat bench.

Perform in a circuit fashion (one after another).  Started with 10 reps working down to 1 rep.

Total time : 16:38

I was half assing it trying to conserve energy and got called out on it about half way through.  I then got a 'rush' if you will and felt that tunnel vision that I hadn't felt in a long time.  Focus solely on what I am doing, envision the 'set'  quickly before I do it.  I actually was jogging back to the first set up after that.  

Hopefully people will still follow this...I will throw some pics up this weekend....promise.


Title: Re: Kranks Log
Post by: njflex on September 27, 2012, 06:58:37 AM
 8)...


Title: Re: Kranks Log
Post by: Krankenstein on September 27, 2012, 08:08:38 PM
Holy sweet geezus today was a shoulder killer for me...

10 rounds of :

1) Rope pull machine
(http://2.bp.blogspot.com/_7bpaCJ1ARwA/TCWg9n44hMI/AAAAAAAAAiU/klje-a1C3GI/s1600/rope+machine.jpg)

2) Thruster (basically front squat to overhead press) with 95lbs.

3) Box squat (no weight) but arms held out parallel to ground
4) Medicine ball throw to wall (30" away, chest high, elbows straight out) 18lb ball
5) 50yd prowler push (with 50lb)

each station (except prowler) was to be done for 45 secs. then a 20 sec break.  My shoulders were TRASHED by the end of it.  During round 9 I was near puking.  I did not, much to the dismay of my buddy who runs the gym.

I wake up each day STARVING.  This afternoon about 40 mins after my 3rd meal I was starving again.  I am NEVER like that.  Cant wait to see what tomorrow brings as my Fri and Sat workouts are supposedly my killer days (following tonights cheat meal)


Title: Re: Kranks Log
Post by: Krankenstein on September 28, 2012, 04:03:44 AM
Sitting here with my coffee and my shoulders are more sore than any bodybuilding workout I have done.  I also have noticed that I am not breathing as deep this week.  I used to take my dogs for a walk and it wasn't so much getting out of breath as it was a feeling of not getting enough oxygen in.  Probably doesn't make sense...but this week I feel like I don't need to breath as deep.  Very weird.


Title: Re: Kranks Log
Post by: Krankenstein on September 29, 2012, 04:03:59 AM
9/28

Pull up "ladders"...up & down

1 to 10, then 9 to 1

Start with 1 pull up, then run 125yds, then 2 pull ups run 125yds, repeat...

This morning (9/29) my back is on a nice soreness level I would equate with a good back workout.  I was so hungry last night that instead of having my usual 7oz hamburger I said fuck it  and was going to have steak.  So, when at Costco I picked up a package of Beef Tenderloin Filets and had a nice 12.5oz steak.  Woke up this morning AGAIN starving.  WTF???

Tomorrows cheat day is going to be glorious  ha ha



Title: Re: Kranks Log
Post by: njflex on September 29, 2012, 06:02:33 AM
9/28

Pull up "ladders"...up & down

1 to 10, then 9 to 1

Start with 1 pull up, then run 125yds, then 2 pull ups run 125yds, repeat...

This morning (9/29) my back is on a nice soreness level I would equate with a good back workout.  I was so hungry last night that instead of having my usual 7oz hamburger I said fuck it  and was going to have steak.  So, when at Costco I picked up a package of Beef Tenderloin Filets and had a nice 12.5oz steak.  Woke up this morning AGAIN starving.  WTF???

Tomorrows cheat day is going to be glorious  ha ha


ENJOY,,,,,COOL THREAD ,,


Title: Re: Kranks Log
Post by: Krankenstein on September 29, 2012, 03:10:01 PM
Todays "hell" was this :

30on/15off  (meaning perform the exercise in the controlled fashion for 30 seconds, then rest 15 secs, then move to next station)

5 rounds of:
  • Deadlift 185lbs
  • Hammer on tractor tire
  • 50lb Prowler push (just for 50yds, no time)
  • Rope machine "lifts" (pull rope up rather than down)
  • 18lb Medicine ball throw downs
  • Close grip pullups
  • Tractor tire flips

Rest 15 mins (because my heart was going to explode)

THEN:

30on/15off

5 rounds of:
  • Bench 135lbs
  • 18lb Medicine ball throw against wall - chest high
  • 50lb Prowler push (just for 50yds, no time)
  • Rest station

I came home and took dogs for a walk.  They dragged ME on it.  I ate my normal meal (shake + pineapple) and 10 mins afterwards I was HUNGRY as fuck.  I went and took a nap.  Don't recall even feeling like my eyes were closing...an HOUR later I woke up groggy.

I am so thankful that I have an off day tomorrow.  Looking forward to some Chips Ahoy Chewy Chocolate chip cookie with bits of resee's peanut butter chips in them.


Title: Re: Kranks Log
Post by: Krankenstein on October 01, 2012, 04:37:22 AM
Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol).  Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)


Title: Re: Kranks Log
Post by: njflex on October 01, 2012, 04:52:02 AM
Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol).  Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)

solid,,pretty thick way moreso than ghpellius....dude condtion is good hard abs,,,impressive,,,


Title: Re: Kranks Log
Post by: Krankenstein on October 01, 2012, 06:03:48 PM
10/1

8 Rounds of :

5 Wide grip pullups
15 Pushups
15 Kettle swings (they SEEMED easy at the beginning) - no idea of weight
15 Front Squats (I think 135lbs)
10 Clean and Press (95lbs)
5 24" Box jumps (rapid, no stopping)

By round three I was sucking wind...BAD.  The front squats are the bane of my existance.  Always have been.  I did them with the grip position that would be used for the thrusters (i.e. wrists in extension, elbows up as high as I can)

I finished in 29:29.  I was toast.  I couldnt lay on the ground in ANY position.  Shoulders cramping, back cramping.  My shirt was soaked like I had just taken it out of the washing machine.  Thing is, as soon as I catch my breath and 'cool down' I have a HUGE endorphin feeling.  Then go home and feel like warmed shit.  I don't even think I will see then end of the MNF game tonight.  My eyes are already starting to feel heavy.



Title: Re: Kranks Log
Post by: njflex on October 01, 2012, 06:14:47 PM
hope ur not offended ,,your thread and all but we have same build kinda lol....


Title: Re: Kranks Log
Post by: Krankenstein on October 01, 2012, 08:11:38 PM
hope ur not offended ,,your thread and all but we have same build kinda lol....

According to Pelicanpenis.....you are doughy and have no chest    ;D


Title: Re: Kranks Log
Post by: njflex on October 02, 2012, 04:44:01 AM
According to Pelicanpenis.....you are doughy and have no chest    ;D
lol,,,,,


Title: Re: Kranks Log
Post by: Krankenstein on October 02, 2012, 06:21:10 PM
10/2

AMRAP (as many rounds as possible) in 30 mins

10 Overhead squats (95lbs...freaked me out how hard these were)
150lb Prowler push for 50yds
10 Kettle bell SLDL
60yd sprint
5 (3ft box) deficit jumps

I managed 7 rounds ending 8 on the prowler.  Holy crap...sucking wind BIG TIME. 


Title: Re: Kranks Log
Post by: Krankenstein on October 04, 2012, 05:56:13 PM
10/3

Was an active rest day today.  Went to regular gym and did the following:

3000M Row machine - 17:01 (35 stroke/min)

25 toes to bar leg raise



Title: Re: Kranks Log
Post by: Krankenstein on October 04, 2012, 06:04:10 PM
10/4

AMRAP in 30 mins  (I did 8...in 30:28)

5 wide pull ups
10 push ups
20 squats (135lbs)
Sprint 125 yds

HOLY SHIT....the first two things were nothing.  About the 4th time I was getting 10 reps on squats, sucking wind for about 3 - 5 breaths, then finishing set.  Then about the 5th/6th run I couldnt even run...I had to walk.  Couldnt lift my legs.  The last round (8) was absolutely brutal.  I had 2:26 left in the 30 mins and knew it was going to be tough.  My last run was everything I could give.  I damn near puked on the way back.

I am sitting here typing this and my legs are DESTROYED.  I am worried about what is going to happen tomorrow.  I am winding down so much...won't even be able to finish watching the game tonight.  I had a 1/2lb double cheese burger, 6oz chips, 5oz M&M's, and 3 Costco chocolate chip cookies.  I am still hungry.



Title: Re: Kranks Log
Post by: njflex on October 04, 2012, 07:04:57 PM
animal,,,


Title: Re: Kranks Log
Post by: Krankenstein on October 04, 2012, 07:59:14 PM
animal,,,

(http://www.drivinganddining.com/wp-content/uploads/2010/12/mouse-with-dumbbell.jpg)

Thats me!!


Title: Re: Kranks Log
Post by: booty on October 04, 2012, 09:11:46 PM
Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol).  Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)

No you don't need to tan.  Wrinkle free skin with firm elascitiy (excuse spelling) is way more appealing than leathery sun damaged skin. 
Hope you don't mind me having a peek in your training journal but I got curious.  And I like the variation of training/exercises you have in here.  I can learn a few things from it.


Title: Re: Kranks Log
Post by: Krankenstein on October 05, 2012, 05:26:39 AM
A good log Mr Krankenstein... have u competed before ?

Yes.  I was a WNBF pro.  Competed bodybuilding for 20+yrs.


Title: Re: Kranks Log
Post by: Krankenstein on October 05, 2012, 08:33:46 AM
No you don't need to tan.  Wrinkle free skin with firm elascitiy (excuse spelling) is way more appealing than leathery sun damaged skin. 
Hope you don't mind me having a peek in your training journal but I got curious.  And I like the variation of training/exercises you have in here.  I can learn a few things from it.

Not for anything, but theres nothing really to learn.  I am just doing whats up on the board when I come into the gym.  Have never felt so humbled as I do when I get done with a workout.  My legs are sore as hell today.  In about 45 mins I am off to my gym to see what hell will befall me today. 

I will be the first to admit that I ripped on the cross fit thing...but in all seriousness its not a whole lot different than the philosophy of something like the WSM.  Both kick your ass.  I am just too old and beat up to do the WSM stuff


Title: Re: Kranks Log
Post by: njflex on October 05, 2012, 08:51:26 AM
i do still traditional break up body parts,,heavy relative to me weight ,low and hi rep training,some drops,some supersets ,,depends on day/feel.i have great energy and like urself follow good eat plan with some dirt foods,,it helps with not totally losing it condition wise,,we both agree 40 plus means abs all yr or close to it with dropping some water if needed.


Title: Re: Kranks Log
Post by: Krankenstein on October 05, 2012, 06:54:07 PM
Today I was introduced to a what is called a FRAN workout.  This is what was done:

A) Thruster (remember, front squat to over head press) - 95#
B) Wide pullups (done with the kip)

Do this in the 21 - 15 - 9 format (21 of A, then B, 15 of A then B, 9 of A then B)

I completed it in 8:09.  SLOW AS FUCK.  Legs dead from yesterday...I was torched.  Took me about 15 mins to recover.  Can not wait to see what is in store for me tomorrow.  Saturday hell!!!


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2012, 02:54:42 PM
10/6

AMRAP - 30 mins

1) 10 TRX suspended pushups
2) 10 TRX suspended rows
3) 15 Prisoner squats (hands behind neck, clasped, eyes straight ahead, elbows out wide)
4) 5 explosive pushups (hands must come off ground)
5) 5 1-arm DB squats
6) 30 sec hold pushups (90 degree bend in arms)
7) 30 sec hold squats (with dumbell - knees at 90 degree)
8) 5 pull ups (non-kip)

Wasn't too bad, finished 8 rounds and got all the way through the #6  

I think I strained my AC joint on the kip pull ups from Friday.  I am icing my shoulders and elbows today (sunday) while drowning my sorrows about the Packers game (fuck me)

Cheat Day:

1) 5C Sugar corn pops + 2 pop tarts
2) 1C pancake mix [[ 1/3C (each) of white chocolate chips and peanut butter chips]] + 5 strips bacon
3) 3 Brats (with buns) and 4 oz potato chips
4) 1lb M&M
5) 8 costco chocolate chip cookies
6) 12oz Moose Track Ice Cream
7) 6oz Dark Chocolate M&M (gotta keep it healthy yo)


Title: Re: Kranks Log
Post by: Krankenstein on October 08, 2012, 04:19:04 PM
Well, I found that I could put a lot more in me yesterday if I didn't go with the pizza.  I wonder if the dairy (cheese) was causing the issues.

ANYWAY....today was this;

10/8

"Elizabeth"

21-15-9

Cleans (95#)
Dips (bodyweight)

I did it in 3:22  The dips are nothing.  Funny thing is that the first 21 are nothing, the 15 is what destroys you.

THEN I did this:

200Lb Prowler push (50yd)
300# Tire flip (5x)
Rope Pull (machine...as mentioned in previous post.  Level 7) for 30 secs.

Do that 8x.  I outlasted a 20yo kid who played football for a few years.  I was happy.  This does NOT imply I wasn't sucking wind for a few times.  I have to say the last tire flip was almost as easy as the first round.  The first 25yds of the prowler were fast (like 2nd/3rd round fast)...but the last 25yds were PAINFULLY slow.  The rope for the last 30 secs took FOREVER!!!!


Title: Re: Kranks Log
Post by: njflex on October 08, 2012, 06:11:11 PM
nice,,,chaos would like these workouts i think...


Title: Re: Kranks Log
Post by: booty on October 08, 2012, 09:12:56 PM
Cross fit training has really taken off in Australia too. 


Title: Re: Kranks Log
Post by: Krankenstein on October 10, 2012, 09:31:11 PM
10/9

Had to take it easy as some old injuries/pains resurfaced.  Will get into more tomorrow possibly.  This was workout :

Squats 135#
Machine Leg Press 300#
Hack Squat (forgot weight - but do them with explosive push out of hole)
20# Ball to floor
45lb plate Good Mornings
10# Wall ball (squat then ball from chest to wall)

Each station 30sec continuous then 20 sec. rest


Title: Re: Kranks Log
Post by: Krankenstein on October 10, 2012, 09:33:15 PM
10/10

"Active Rest"

3000M Row - 14:22 (almost 3 mins off my time from last week).  I kept 40s/min

5 Rounds of :
30sec Ball planks (feet supported on bench, elbows on physioball)
30sec BOSU pushups
30sec Crunches feet on physioball
5 Hand stand pushups (did NOT Feel great...again, will explain tomorrow when I get my MRI results)


Title: Re: Kranks Log
Post by: Krankenstein on October 12, 2012, 05:01:53 AM
10/11

Today was a beat down of sorts.  I am reading up on all the "named" workouts for crossfit.  Some you look at and say "naw, that would not be too hard".  Today was one of them.  We did "angie".  A little modified though.  The "real" angie workout is this :

100 Pull-ups (kipping style from what I have read)
100 Push-ups
100 Sit-ups (bringing knees to chest)
100 Squats

All, one after one another.

Today we changed it up to be like this : you still do one exercise fully before another, but instead of doing as many as you can, stopping, then continuing, you did as many as you can then pushed a prowler 50yds.  This was how it broke down:

100 Pull-ups : 20, 8, 5, 5, 6, 7, 7, 6, 6, 7, 7, 5
 + 150# on prowler

100 Push-ups : 35, 20, 15, 15, 15
 + 100# on prowler

100 Sit-ups : 35, 20, 15, 15, 15
 + 100# on prowler

100 Squats : 50, 50
 + 100# on prowler

When you finish your 100 reps, you go to the next exercise, you dont do a prowler.  Some of the reps on the pulls are higher/then lower because there was other people with and we had to change the weight.  Also, I would fluctuate between doing them with not enough kip and too much trying to muscle them up.

The squats were only with a PVC pipe as I am trying to learn the powerlifting (low on back) form.  You would think that no weight is easy...the legs were burning...plus I got dizzy.  I realized I had been holding my breath because I was focusing on the form so much. 

My cheat meal was just a cheese burger with chips but then I had 3 Costco Chocolate chip cookies and two rows of Candy Corn Oreos (pretty good shit!!!!)


Title: Re: Kranks Log
Post by: Krankenstein on October 13, 2012, 10:58:10 AM
10/12

Test of the ol' endurance (physical and mental)

You go down in order, then come back up (i.e. Ex #1 through #7, then #6 back to #1)

1) 60 Pushups
2) 50 TRX Rows
3) 40 Squats (just olympic bar)
4) 30 Double crunches (bring elbows to knees)
5) 20 Dips
6) 10 Box jumps (we did 18" box)
7) 5 Burpee Plus (do a push up on the bottom)

I finished in 15:40.  You want an arm pump...this did it.  I couldn't straighten or bend my arms beyond 45 degrees.  You dont move to the next exercise until you finish your reps.


Title: Re: Kranks Log
Post by: Krankenstein on October 13, 2012, 11:00:45 AM
10/13

Today was a modified "Linda".  The 'real' linda is this:

10-9-8-7-6-5-4-3-2-1 reps :

Deadlift: 1 1/2 body weight (I would be using about 300 lbs)
Bench press: body weight (I would be using about 205 lbs)
Clean: 3/4 body weight (I would be using about 150lbs)

Today it was just "lets initiate you" type of thing.  I did :

Deadlift : 185lb
Bench : 135lb
Clean : 95lb

I finished in 13:40  Not bad, I want to try the real deal very soon. 


Title: Re: Kranks Log
Post by: njflex on October 13, 2012, 12:31:39 PM
interesting stuff,,your getting into this ,,,workouts seem grueling,,,


Title: Re: Kranks Log
Post by: Krankenstein on October 13, 2012, 01:36:19 PM
I am kind of getting into it.  I see some numbers posted by guy 15 - 20 yrs younger and I am impressed.  I remember the days!  LOL.  I was still amped up so I went back to the gym.  One of the things they do is a Deadlift 5x5 for total weight.  If you don't get 5 reps you are supposed to lower the weight.  Some guy got 12K for his total.  Sooooo being the dumbass I am, I figured I would try and do something close...here is what I just got back from :

365lbs 5x5 = 9,125lbs (could have probably done 405)

** Just looked at a Crossfit Website where people log their workouts and compare to other people across the country.  I am 5th out of 161 for my weight class (no idea on age though)

400M row machine - 1:26 (averaged 57 s/min)

Practiced some kipping pullups.  Managed to do two of them the way you are supposed to do (and not muscling them up)

Now, I am going to take two alieve and a then head for a nap.  LOL


Title: Re: Kranks Log
Post by: Krankenstein on October 15, 2012, 06:00:12 PM
10/15

OK, this one SUCKED.  Not because it was really all that hard, but because I can not seem to get the hang of the damn kipping pullups.  This workout gave a HUGE shoulder, bicep, and tricep pump.  Give it a shot for some cardio some time.

"Barbara"

5 Rounds of :
20 Pullups
30 Pushups
40 Crunches
50 Bodyweight squats

Rest 3 minutes between rounds.  You are doing this for time.  I completed it all in 34:22 (including rest time)

With round #3, you are breathing like a mother fucker and the crunches are a BITCH.  Plus, I only had two real good shits before going into the workout.  I didn't have that "empty" feeling to the gut.  About an hour later I still hadn't fully recovered but I got an overwhelming sense of wanting to puke.  Was awesome!!  LOL


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2012, 04:29:22 AM
10/16

I do believe I am getting a little sick of these kipping pullups.  Can not get into the grove so as not to involve my arms that much.  Today was the workout named "Mary" but modified.  The actual one has no running and you do AMRAP in 20 mins.  Today was this :

30mins AMRAP

5 Handstand Push ups
10 Pistol Squats - 5/leg (basically a 1-leg squat with the 'off the ground leg' straight out in front of you.....FUCK ME)
15 Pull ups
125 Sprint

I managed 8 rounds.  I had 5 second to "spare" but said fuck it.  This morning (10/17) my biceps are more sore than most of the arm workouts I have done.  Good feeling.  The Alieve is helping, thats for sure.

Last week Tuesday I had an MRI done on my left elbow and left shoulder.  Both elbows have been giving me a ton of problems for the last year.  I have had to scale back on my bicep workouts because of it.  I was doing 115 - 120 on bar curls for 6 - 8, and as of August I was down to using 80 - 85 because I just couldn't take the pain I was getting.  I switched to more high rep just so that I could at least get some work done.  I dropped the exercise amount all the way back to 2 exercises.  The Good/Bad news here on the MRI - normal elbow.  WTF??

With the shoulder, I had a tear in the supraspinatus tendon last year (nice 12mm tear).  Well, some pain crept up again along with some pain at the AC joint.  Well, the MRI showed no tear (good news), but degenerative changed at the AC joint, tendonosis of the spuraspinatus tendon (fuck me), a suncortical cyst at the greater tuberocity (having that looked at soon), and a couple of other minor things.  Soooo just talking with an MD friend he suggested the Alieve 2x/day.

So far so good...now I have to see what I can do about these knees.


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2012, 04:40:35 PM
10/17

Active rest today...nothing spectacular.  I actually let myself sleep in till 7am today.  I forced myself to go to bed early last night.  Not so bad.  I am checking out some of the things on the tracking website and decided to see what I could set my times as...

500m Row - 1:53 (came out fast for first 250m, but gassed out quickly)

1000m Row - 4:03 (kept going after the 500m row.  HORRIBLE times)

I SUCK at front squats...and knew I shouldn't try anything with them today, but decided to see what I could get.  I managed a 300lb front squat for 1rm.  What a dumb ass because my left knee at patellar tendon has been hurting ever since.  Should have not jumped from 275 to 300 like that.

Left the gym right after.  Didn't want to push it.


Title: Re: Kranks Log
Post by: booty on October 17, 2012, 05:02:51 PM
That's not really rest Krank.  Hope your knee feels better as the day progresses. 


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2012, 07:43:58 PM
That's not really rest Krank.  Hope your knee feels better as the day progresses. 

It was as much rest as I could do....trust me, I will get my ass busted by my buddy who is coaching me on all of this. Tuesday I tore a nice nickle-sized piece of skin off the palm of my right hand.  Can't wait to see how it will feel tomorrow with the shit we will be doing (which is always a surprise)


Title: Re: Kranks Log
Post by: booty on October 17, 2012, 10:50:24 PM
It was as much rest as I could do....trust me, I will get my ass busted by my buddy who is coaching me on all of this. Tuesday I tore a nice nickle-sized piece of skin off the palm of my right hand.  Can't wait to see how it will feel tomorrow with the shit we will be doing (which is always a surprise)
Don't let him tear into you too much, remember you have to think long term and not do anything silly regarding any existing injuries.  Yeah your hand will hurt more tomorrow especially if you are sweating (it burns). 


Title: Re: Kranks Log
Post by: Krankenstein on October 18, 2012, 04:34:10 AM
Don't let him tear into you too much, remember you have to think long term and not do anything silly regarding any existing injuries.  Yeah your hand will hurt more tomorrow especially if you are sweating (it burns). 

Years and years of gymnastics has 'conditioned' me.  I can literally put hand sanitizer on my hands with something like that and it doesn't hurt that much.

As far as tear into me...its more in jest, but there is somewhat of a 'I deserve it' type of thing.


Title: Re: Kranks Log
Post by: Krankenstein on October 18, 2012, 09:51:14 AM
10/18

This one has officially kicked my ass.  Its called "Fight Gone Bad".  When you see it, you will think its nothing.  We had to modify it because of equipment.

Here is the original:

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20" box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

So, basically you are doing 5 mins straight of work, then you rest for a minute.  We had to modify it because we don't have a rowing machine at the gym.  So the row was replaced with a stationary bike for 1 min for 80rpm.  No points.  Also, we did 5 rounds, not three.

During the last round of the push presses I almost threw up; twice.  It took me about 10 mins to recover.  With the sumo-high pull, I have never gotten such a great trap/shoulder pump.  Normally upright rows kick the shit out of my shoulders - in a bad way!  This did not.  You would think that the 75lbs is nothing....until you do it.  I HAVE to eat something right now as my blood sugar is seriously crashing.  I have said this before.  I have bagged on this shit for a long time, but I love the way you feel after.  You are competing against yourself, way more than with bodybuilding (in my opinion).  I think that this may be something to incorporate into someone's contest prep on a day where you aren't training and have to some sort of interval training.  Beats the shit out of 40secs fast/20 secs slow on a bike/treadmill/stairs.


Title: Re: Kranks Log
Post by: booty on October 18, 2012, 03:07:33 PM
Years and years of gymnastics has 'conditioned' me.  I can literally put hand sanitizer on my hands with something like that and it doesn't hurt that much.

As far as tear into me...its more in jest, but there is somewhat of a 'I deserve it' type of thing.
I didn't know you had done gymnastics, that's very interesting.  Yes your hands will be tough and conditoned to that kind of wear and tear. 


Title: Re: Kranks Log
Post by: Krankenstein on October 18, 2012, 04:57:07 PM
I didn't know you had done gymnastics, that's very interesting.  Yes your hands will be tough and conditoned to that kind of wear and tear. 

You couldn't say "coach, I have some skin thats ripped...can I skip practice?"  I am sure the response would have been "Sure, take the next couple weeks off and spend some time on the cheerleading team"


Title: Re: Kranks Log
Post by: booty on October 18, 2012, 05:49:12 PM
You couldn't say "coach, I have some skin thats ripped...can I skip practice?"  I am sure the response would have been "Sure, take the next couple weeks off and spend some time on the cheerleading team"
Haha  Yeah I guess that wouldn't go down well with your coach.  It does sound sissy.   ;D


Title: Re: Kranks Log
Post by: Krankenstein on October 19, 2012, 11:31:17 AM
10/19

Filthy Fifty....

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For time....I got 23:18 

This was made hard because I did something to my left knee that I am fearing is a possible tear of the ACL.  I know its not complete tear, but it does feel a tad unstable.  There is more pain around the top of the patella, so possibly just a strain of the patellar tendon.  That would be a better outcome.  Funny thing, the injury did not happen due to a crossfit thing.   More of stupidity on my part.  Guess I will be talking my MRI place into another comp film series on me.

I would welcome anyone to try some of this.  I was out of breath by the 3rd exercise.  The jumping pullups are just that.  You jump up, do a pullup, then drop...in one motion.  The box jumps right into that SUCKED.


Title: Re: Kranks Log
Post by: booty on October 19, 2012, 06:44:15 PM
That programme would be a killer.  Doing 50 reps per exercise one after the other would be torture.  I did a programme once which was 80 reps per exercise one after the other with no rest and then 30 mins cardio on the treadmill and then a repeat of the programme and I honestly hated it and wanted to murder anyone who even looked at me in the gym.  I could only get about 50 reps btw.


Title: Re: Kranks Log
Post by: Krankenstein on October 20, 2012, 09:21:26 PM
10/20

Did a little Tabata intervals today

This was modified and expanded from a Crossfit workout.  Had to take it easy because the results of the MRI were not in (even though I asked them to do a STAT reading).

20 Seconds of work with 10 seconds rest (1 set).  Perform 8 sets of each exercise.  Finish all sets of one exercise before moving on to next exercise.  In between each exercise you rest 1 min.

  • Bodyweight squats
  • TRX 45 deg row
  • Pull ups
  • Knees to elbows crunches
  • Push ups (hands tight to body like you are powerlifting benching

I realized midway through it I was supposed to be counting all my reps.  SHIT.  This is one I could probably repeat tomorrow (cheat day).  I was supposed to use the rowing machine instead of TRX row anyway.
 


Title: Re: Kranks Log
Post by: Krankenstein on October 22, 2012, 06:22:45 PM
10/21

Cheat Day:

  • Usual cereal + poptarts
  • pankcake muffins filled with nutella (holy shit they were awesome) + bacon
  • Freshetta brick-oven 3-meat pizza
  • 24oz m&m's + 5oz Red Vines
  • 10oz double cheeseburger on pretzel bun + kettle cooked chips
  • 12oz chocolate chip cookie dough ice cream
  • Microwave popcorn + reeses pieces


Title: Re: Kranks Log
Post by: Krankenstein on October 22, 2012, 06:27:18 PM
10/22

Waiting for MRI of knee, so the workout was not going to be too taxing.

20 Mins AMRAP

5 Kipping pullups (looked at videos of them a lot last night)
10 Chest to desk pushups
15 bodyweight squats
5 Hand stand pushups

I managed 10 rounds + one set of pullups.  The HSPU truly SUCKED.  I am used to doing them on parallel bars.  Doing them on the floor is not easy.

This afternoon I got the MRI of the knee.  All I can say is WTF???  Practically a normal knee.  Possible myxoid degeneration of the meniscus or meniscus contusion.  Mild lateral tilting of the patella with no chondromalacia patella.  So little wrong with so much pain.  Honestly can't make heads or tails of it.


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2012, 06:16:37 PM
10/23

Ok, this one is one I have never seen listed on the CF websites (either that or I am just fucking blind).  It was actually interesting to see how much better I was at running and some of the things like the pullups, the KB swings, and the burpees.  I have been reading a lot on the best form for those things and it helped.  So, without further hesitation....I give you:

Lumberjack 20

20 Deadlifts (275#)
200M Run

20 Kettlebell swings (used a 55lb DB)
200M Run

20 Overhead Squats (95# - should have been 115#, but my form sucked)
200M Run

20 Burpees
200 Run

20 Kipping Pullups
200M Run

20 Box Jumps (24" box)
200M Run

20 DB Squat Cleans (45#)
200M Run

Finished in 28:22.   The deadlifts took all of 45 seconds.  LOL.  My buddy who owns the gym was like "Well, technically that should have taken a tad longer..."  Deads are so easy for me.  I started doing them late in my 'career'. 

I went to lunch with a friend to a brazillian steak house.  I am actually still a little full.  Just had a can of tuna (with 2TBL miracle whip light) and about 8oz of broccoli.  I am going to sleep so well tonight.  I would love for someone to try the above workout and see how they do.  It SMOKED me.


Title: Re: Kranks Log
Post by: njflex on October 23, 2012, 06:59:02 PM
insane dude,,,hope ur knee heals up...


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2012, 07:05:05 PM
insane dude,,,hope ur knee heals up...

Thats the thing...there really isn't anything to heal up.  I am going to talk to a friend of mine who is an ortho and see what he thinks.


Title: Re: Kranks Log
Post by: booty on October 24, 2012, 05:47:55 AM
insane dude,,,hope ur knee heals up...
X 2
I hope you get your knee sorted out Krank. 


Title: Re: Kranks Log
Post by: Krankenstein on October 24, 2012, 10:44:22 AM
X 2
I hope you get your knee sorted out Krank.  

Talked with him...he said its not as bad as many make it out to be.  The only thing he said he would do would be to do an mri study with the knee in some sort of flexion (which I have always wondered why they dont do that) to potentially show minor tears.

There is minimal 'pressure' feeling in it as of today.  I did a somewhat active rest today.  My 500M and 1000M times got SLOWER.  Shit on me!!!!!  The damn foot straps are constantly coming loose.  Damn!!!

I did do a 5x5 total load bench press today.  I really hate benching because of my previous pec tear.  Total weight was 6,075lbs.  I rest about 2 mins or so between sets.  That averages out to about a 245lb bench for the 5x5.  Not too shabby for a guy who has benched like 10 times in the last 5 yrs....but could be better.  I also was doing the powerlifting form which I am FAR from comfortable with.  The whole arms at 45deg and bringing down lower on chest...how do guys do that??


Title: Re: Kranks Log
Post by: Krankenstein on October 25, 2012, 11:02:24 AM
10/25

"FML".  Yep, thats exactly what I said after doing this.

400m run

50 Thrusters (45#)

400m run

50 Rocket Burpees (I literally could not jump higher than 2" after 30 of them)

400m run

50 Snatch squats (45#)

400m run

Time : 27:17

I did not stop sweating for about 30 mins.  My running SUCKS.  I am working on getting myself a Concept2 Rower for my house.  I need to find someone who will trade me for a Star Trac recumbent bike.


Title: Re: Kranks Log
Post by: Krankenstein on October 26, 2012, 07:39:01 PM
10/26

FML x 2

AMRAP in 30 mins

10 Push Press (95#)
10 Pullups
10 Pushups
50ft Rope Climb

I had to stop after 11 rounds because of the fact that my hands got tore up.  Didn't matter much, I only had about 1:30 left.  I felt this go on the push presses.  Reminds me of my old gymnastic days.


Title: Re: Kranks Log
Post by: Krankenstein on October 27, 2012, 01:51:02 PM
10/27

Morning workout:

8 Rounds of 30 secs each with 30 sec. break in between each set:

150# prowler PULL (damn wish it had been push)
Level 5 rope pulls
315# deadlift
15LB wall ball (squat w/ ball throw up to 10ft)

Went home...played with dogs...was too amped up to do anything, so I went to my gym and did the following....

500M Row
30 Bodyweight (205#) bench press
1000M Row
20 Bodyweight bench press
2000M Row
10 Bodyweight bench press

Finished in 26:00....SMOKED...would probably been less had I not have to load plates before and after benching and not wait for a bit for the benches.


Title: Re: Kranks Log
Post by: _bruce_ on October 27, 2012, 02:12:41 PM
Hey, interesting log - with real training.
Always imagined you as a booze/motorbike dude.  ;D
When did you start with gymnastics?


Title: Re: Kranks Log
Post by: Krankenstein on October 27, 2012, 03:55:36 PM
Hey, interesting log - with real training.
Always imagined you as a booze/motorbike dude.  ;D
When did you start with gymnastics?

HA HA...biker dude.  Why is that?  Closest I have gotten to that was when I had a gf leave me for some guy who was a Harley man.

I was a gymnast WAYYYYYYY back in my school days.  We are talking 83 - 86.  I did not have the shoulders for it, nor was I short enough.  5 '9 - 10 is NOT advantageous for a gymnast.  Plus I never did the gymnastic schools. So, I was vault, floor, little bit of parallel bars and pommel horse.  Rings and high bar were killers for me.

Was funny with todays morning one.  Even with the rips in the hands I did some finger-tipping with the bar.  There were no wraps, no belt, nothing.  The 30 seconds goes by fast...so I made sure I ripped 3 out in about 18 - 20 secs.  Took a few breaths, then dug in for the last two.  After the sled pull, your hamstrings are fucked.  No drive after 1st set.


Title: Re: Kranks Log
Post by: njflex on October 27, 2012, 05:03:05 PM
cool stuff,,,how long are u going to follow this?are u going to go back to usual training splits,day's ,exercise per muscle group?


Title: Re: Kranks Log
Post by: booty on October 27, 2012, 06:37:14 PM
Talked with him...he said its not as bad as many make it out to be.  The only thing he said he would do would be to do an mri study with the knee in some sort of flexion (which I have always wondered why they dont do that) to potentially show minor tears.

There is minimal 'pressure' feeling in it as of today.  I did a somewhat active rest today.  My 500M and 1000M times got SLOWER.  Shit on me!!!!!  The damn foot straps are constantly coming loose.  Damn!!!

I did do a 5x5 total load bench press today.  I really hate benching because of my previous pec tear.  Total weight was 6,075lbs.  I rest about 2 mins or so between sets.  That averages out to about a 245lb bench for the 5x5.  Not too shabby for a guy who has benched like 10 times in the last 5 yrs....but could be better.  I also was doing the powerlifting form which I am FAR from comfortable with.  The whole arms at 45deg and bringing down lower on chest...how do guys do that??
You don't have rest days Krank.    :)  Glad your knee isn't feeling too bad and yes get the mri with the knee in flexion.  It's not as bad as he put it because he's not the one wearing the knee. 


Title: Re: Kranks Log
Post by: Krankenstein on October 27, 2012, 08:29:07 PM
cool stuff,,,how long are u going to follow this?are u going to go back to usual training splits,day's ,exercise per muscle group?

In the next few weeks we are going to lay out a protocol where I will probably do the "circuited" workouts like the afternoon one was 2 days a week, and then 3 days will have stuff I do broken into three categories : power, gymnastics, endurance.  Still in planning stages though

You don't have rest days Krank.    :)  Glad your knee isn't feeling too bad and yes get the mri with the knee in flexion.  It's not as bad as he put it because he's not the one wearing the knee. 

Yeah...my Sundays are.  My wednesdays are active rest days...so I don't push myself like I do on other days.  I am not sure I will do the knee for a while.  Thats three MRI's in the space of two weeks.  I am doing well with the Alieve, so lets just keep fingers crossed.  Am going to start getting up about 20 mins earlier so that I can do my foam roller, some stretching, and some shoulder work a few times a week.


Title: Re: Kranks Log
Post by: booty on October 28, 2012, 06:56:35 PM
Fingers crossed the alieve continues to help with your knee.  Sounds like it will be a good programme.  I look forward to seeing what you put in place. 


Title: Re: Kranks Log
Post by: Krankenstein on October 29, 2012, 03:29:44 PM
Fingers crossed the alieve continues to help with your knee.  Sounds like it will be a good programme.  I look forward to seeing what you put in place. 

Well, the alieve will be used highly tonight.  After doing all I did on Saturday....todays workout was a fuck fest for the body...

10/29

"Modified" Linda

225# Squats
185# Bench
315# Deadlift

Do a descending ladder (10 down to 1) for time.

I finished in 20:59.  My low back is JACKED right now.  The hard part is reps 10 - 6.  After that you are exhausted by you know the reps are minimal.  I am sitting here and my knees are aching like a mother fucker.  I am going to actually have a bunch of M&M's tonight to sooth the body


Title: Re: Kranks Log
Post by: booty on October 29, 2012, 03:43:13 PM
Well, the alieve will be used highly tonight.  After doing all I did on Saturday....todays workout was a fuck fest for the body...

10/29

"Modified" Linda

225# Squats
185# Bench
315# Deadlift

Do a descending ladder (10 down to 1) for time.

I finished in 20:59.  My low back is JACKED right now.  The hard part is reps 10 - 6.  After that you are exhausted by you know the reps are minimal.  I am sitting here and my knees are aching like a mother fucker.  I am going to actually have a bunch of M&M's tonight to sooth the body
I would say you more than earned the M&M's.  Would a soak in the bath sooth your knees a little? 


Title: Re: Kranks Log
Post by: Krankenstein on October 29, 2012, 05:10:25 PM
I would say you more than earned the M&M's.  Would a soak in the bath sooth your knees a little? 

No clue on the bath....I am going to do some foam rolling.  I think some of the knee issues can be traced to some hamstring imbalances. 

I need to get a super deep massage on the quads and hamstrings...just dont have time.


Title: Re: Kranks Log
Post by: Krankenstein on October 31, 2012, 07:56:26 AM
10/30

Was sort of a 'light' day...needed it after the day before (at least thats what I was told).

5 Rounds - for time

25 BW squats
20 Push ups (chest to deck)
10 Pull ups
50 Flutter kicks
30 Lunges
30 Jumping jacks
10 Supermans

23:00 ....the pullups sucked because of hands, the lunges sucked because the legs and hip flexors from the previous days were jacked up


Title: Re: Kranks Log
Post by: Krankenstein on November 01, 2012, 10:46:06 AM
11/1

Due to by inability to make Wednesday an easy day...today was fucking hard as hell.  Yesterday I did this :

7:00 (every 30 seconds on the 30 seconds - Start right when timer starts, do last set even at 0:00)

5 HSPU

I could only do this because the ripped up hands aren't fully healed and grabbing the bars sucked. Soooooooo today was this:

For time :

Thrusters (95#)
24" Lateral Box jumps (i.e. jump over box side to side)

21-18-15-12-9-6-3 (reps)

I finished in 21:06.  Shoulders took a beating because of yesterday.  I would love to see some of those that think the CF workouts are pussy workouts do this.  Thats 84 reps of front squats + push press to extended arms.  I went to the brazillian steak house again last night.  I don't think I would have had I known what was being done today.


Title: Re: Kranks Log
Post by: booty on November 01, 2012, 04:25:38 PM
I think CF training would be harder than conventional resistance weight training.  You would have to have endurance, stamina, strength


Title: Re: Kranks Log
Post by: Krankenstein on November 01, 2012, 04:43:17 PM
I think CF training would be harder than conventional resistance weight training.  You would have to have endurance, stamina, strength

I have stamina....


Title: Re: Kranks Log
Post by: booty on November 01, 2012, 04:45:01 PM
I have stamina....
You'd have all three components after doing CF. 


Title: Re: Kranks Log
Post by: Krankenstein on November 01, 2012, 04:49:02 PM
Ok then...I have all three


Title: Re: Kranks Log
Post by: booty on November 01, 2012, 04:53:17 PM
Ok then...I have all three
Well if you didn't before, you do now.   :)


Title: Re: Kranks Log
Post by: Krankenstein on November 01, 2012, 05:24:31 PM
Well if you didn't before, you do now.   :)

Getting there


Title: Re: Kranks Log
Post by: njflex on November 02, 2012, 03:48:56 PM
epsom salt bath nice warm/hot lay for a while great for sore /tired muscles especially the training ur doing...


Title: Re: Kranks Log
Post by: Krankenstein on November 03, 2012, 07:58:16 AM
epsom salt bath nice warm/hot lay for a while great for sore /tired muscles especially the training ur doing...

Would literally have to force myself to stay in there.  I am soooo not a bath person.  HA HA


Title: Re: Kranks Log
Post by: Krankenstein on November 04, 2012, 05:35:26 PM
11/2

Easy workout today due to hands still being fucked up

30 mins AMRAP

5 Pullups
10 Pushups
20 Bodyweight squats

I got 21 rounds...sweating like a pig.


Title: Re: Kranks Log
Post by: Krankenstein on November 04, 2012, 05:38:35 PM
11/3

We are now going to break my workout up into skill + conditioning

Skill
Box Squat - powerlifting technique - started with just bar for a few and learning foot/knee/hip placement.  Then did 5 x 5 with just 135 making sure the form is right

Conditioning

135# Power Clear x 5
(after the 5th rep, keep bar on shoulders)
135# Front Squat

Done for 8 mins - AMRAP - I got 6 rounds.  BRUTAL

50 yds - Broad jump + burpee (for every 3 broad jump do 3 burpee until 50 yd is reached)


Title: Re: Kranks Log
Post by: booty on November 04, 2012, 07:14:53 PM
Would literally have to force myself to stay in there.  I am soooo not a bath person.  HA HA
I never use to be, however once you start forcing yourself to lay in the bath you will start to enjoy it as the epsom salts really do help sooth aching muscles. 


Title: Re: Kranks Log
Post by: Krankenstein on November 04, 2012, 07:34:03 PM
I never use to be, however once you start forcing yourself to lay in the bath you will start to enjoy it as the epsom salts really do help sooth aching muscles. 

If I had them, I would use them tonight...so damn exhausted.  Work+training+put new floor in office.


Title: Re: Kranks Log
Post by: booty on November 04, 2012, 07:37:05 PM
If I had them, I would use them tonight...so damn exhausted.  Work+training+put new floor in office.
You're going to need them, so get some tomorrow and force yourself to lay there in the bath. 


Title: Re: Kranks Log
Post by: Krankenstein on November 05, 2012, 05:56:25 AM
This is one of the big problems I have with some of the CF people...check this bullshit out.  I occasionally look up what other people do for their workout to compare what I do and see how good/bad I did.  I came across this twats recorded time (Rx = he did it "as prescribed").  This guy says he did the workout (or each round) 244 times in 10 mins.  That would mean that this lying POS did ALL THREE things in 2.45 seconds each round. WOW...worse than bodybuilding


Title: Re: Kranks Log
Post by: booty on November 05, 2012, 03:28:01 PM
Liars with sloppy form.  The ones that lie are only cheating themselves. 


Title: Re: Kranks Log
Post by: Krankenstein on November 05, 2012, 05:36:42 PM
Want a hell of a chest/back pump?

11/5

"Lynne" workout today..

5 Rounds for total reps, no time limit (i.e. do a set of bench to failure, then pullups to failure, take as much time as needed before next round)

Bodyweight Bench press
Pull ups.

I got 145 total reps.


Title: Re: Kranks Log
Post by: Krankenstein on November 07, 2012, 05:40:59 AM
11/6

Had to do an easy one.  Not feeling very good.  In fact, should probably have taken off because I am feeling more and more like shit.

5 Rounds of :

9 Thrusters (95# - they are actually getting easier)
9 Wall Ball (20# ball - 10ft toss to squat)
9 Pistol Squats (per leg)
9 TRX rows
9 35# 1-Leg RDL (per leg)
9 Push ups

I finished in 17:08

Then did 3 x 30 lunges (total steps) holding 25lb plate overhead with straight arms.


Title: Re: Kranks Log
Post by: booty on November 07, 2012, 06:06:11 AM
Listen to your body Krank.  If you need a day off from training, take it. 


Title: Re: Kranks Log
Post by: Krankenstein on November 11, 2012, 05:20:27 AM
11/10

Finally over flu and able to go 100%

- Deads with more hip drive.  Deads really haven't been a huge problem for me, would love to get a 550...don't ask me why
- Dead Squats with 18" box.  This is helping me tremendously.  Driving through with the hips rather than bodybuilding type.  Hard to untrain 20+ yrs of squatting
- Power Cleans

Well, everyone was talking shit to each other so we decided to play a game.  The two girls had 55lbs, my buddy and I just used 135lbs.  Each would do 135lb power clean x 3 reps and just keep going one after another until there was only one left standing.  He dropped out after 15 rounds.  Me and the girls would not quit.  At last count we managed about 30 rounds.  I started talking and playing around with the the 135 for a clean and jerk.  Added more weight.  Ended up almost "pez-dispensering" my head with 185.  Quickly learned which direction the hips should go when doing the C&J.  I finished off with a 205 that was easy, but looking at the video I had very little hip drive and my legs split only about 2ft.  Soooo, we talked and I probably have a 265 with relative ease if I would ever get my hips and legs more into it.

Overall, pretty happy with the first time doing that movement.


Title: Re: Kranks Log
Post by: Krankenstein on November 14, 2012, 05:11:56 AM
11/11

I know it was supposed to be an off day, but I am finding that I want to do something on Sundays.  Sooooo I went to the gym and tried one of the more cardio based workouts.

Using a rowing machine, go for 30 secs, then rest for 30 secs.  Do this 30 times (basically 30 mins total) and check 'distance'.

I managed to get 4320m.  Had I not done so much of the lower back stuff the day before, I believe I would have gotten farther.  Then I went and did some kipping pullups.  I am getting better...managed 17 in a row before I looked like a douche (well, a bigger one than normal)


Title: Re: Kranks Log
Post by: Krankenstein on November 14, 2012, 05:16:07 AM
11/12

Had to go through some BS with an employee so I missed joining in with the group.  I just did two things on my own.

"Death by _____".   You get two random exercises and do in the following manner :

Starting with one rep, every minute on the minute you add one rep (i.e. minute 2 : 2 reps, minute 8 would be 8 reps).  Take as long as you want to finish them, as long as you finish before the one minute is up.  Once you can not finish in the allotted time, you are done.

I had pullups and burpees (fuck me...was practicing pullups the day before)

I managed 12 minutes of pullups followed by 11 minutes of burpees.  You don't think they are hard the first few...but slowly into it...you realize that your rest period is sooooo limited.


Title: Re: Kranks Log
Post by: Krankenstein on November 14, 2012, 05:27:59 AM
11/13

Fuck employees!!!  Fired them today.  Hate that shit.  Was all bent out of shape because it turned into me telling them to grab their stuff, give me their key and get out of my office, IMMEDIATELY.  They went to the computer and I yanked the cord out of the wall.  Did not have me in the mood for a workout...thats for sure.  On top of it, hell awaited me. 

40 mins...AMRAP

15 reps - 65# Overhead squat - I SUCK AT THESE (should have used 95#, just couldnt get the hang of them)
50yds - 1/2 BW farmers walk (I used 55lb DB's)
15 reps - 1/4 BW KB SLDL (just used the same 55lb DB)
10 reps - 24" box deficit jumps
10 reps (per leg) - 24" box step ups
10 reps - wall ball toss (14lb mush ball)

I got 7 rounds + farmers walk.  Absolutely drenched in sweat.  A couple of people did ask why I was so quiet, and I mentioned that I hate drama and work bled over.  I hate it when that happens.  Anyone know of a good book on managing employees or handing stressful situations like that?


Title: Re: Kranks Log
Post by: njflex on November 14, 2012, 04:58:31 PM
11/13

Fuck employees!!!  Fired them today.  Hate that shit.  Was all bent out of shape because it turned into me telling them to grab their stuff, give me their key and get out of my office, IMMEDIATELY.  They went to the computer and I yanked the cord out of the wall.  Did not have me in the mood for a workout...thats for sure.  On top of it, hell awaited me. 

40 mins...AMRAP

15 reps - 65# Overhead squat - I SUCK AT THESE (should have used 95#, just couldnt get the hang of them)
50yds - 1/2 BW farmers walk (I used 55lb DB's)
15 reps - 1/4 BW KB SLDL (just used the same 55lb DB)
10 reps - 24" box deficit jumps
10 reps (per leg) - 24" box step ups
10 reps - wall ball toss (14lb mush ball)

I got 7 rounds + farmers walk.  Absolutely drenched in sweat.  A couple of people did ask why I was so quiet, and I mentioned that I hate drama and work bled over.  I hate it when that happens.  Anyone know of a good book on managing employees or handing stressful situations like that?
good stress reliever krank,,,


Title: Re: Kranks Log
Post by: Krankenstein on November 14, 2012, 09:01:27 PM
good stress reliever krank,,,

Yes and no.  I suck at letting things slide off my shoulders.  Bitch had me wound up so I couldn't focus on workout.  She had the balls to write an email to my partner saying how she didn't appreciate how I displayed such aggression and disrespect.  Hmmm...yes, disrestect like lying that you were at work and clocked in and I show upi and you aren't there?  The disrespect that you showed me when you stole money from me and REPEATEDLY denied it, and you were the ONLY person who handled the money.  Or even better...her telling two people I know how she is going to quit...and then acts all surprised when she is fired.  Boo hoo!  Sorry you couldn't cash in on me paying you until you did so.


Title: Re: Kranks Log
Post by: Krankenstein on November 16, 2012, 05:34:49 AM
11/14

Took as a total off day due to interviews.  Thanks bitch!

11/15

Hard to explain, but here you go

90 Secs of jumping rope

a) Lunges
b) Pushups
c) Situps

10 Pullups

For the exercises a, b, c you are changing the reps.  Start with 50, then drop by 10 each round (i.e. 50, 40, 30, 20, 10)

Do this for time.  I finished in 25:25  The last two rounds (20 & 10) would seem easy...you just dont have the gas in the tank at that point.  Anyway...also had physical today.  WTF.  BP normal, cholesterol normal, everything NORMAL.  (odd due to what previous ex-gf's say about me)  Well, the EKG showed something weird.  I was never really good at the whole QRST wave shit with an EKG, well the T-wave showed something and so I get to go get an echo-cardiogram along with stress test next week. 


Title: Re: Kranks Log
Post by: njflex on November 17, 2012, 04:28:33 PM
i was going to ask about knee,,,good luck with the other test tho,,,


Title: Re: Kranks Log
Post by: Krankenstein on November 17, 2012, 04:37:53 PM
i was going to ask about knee,,,good luck with the other test tho,,,

Knees need A LOT of warming up.  After that, they are good.

11/16

Deadlift Hell.

10 rounds of deadlift for 5 reps each bar :

135lbs
185lbs
225lbs
275lbs
315lbs

Follow up with 20lb wall ball (chest to wall 24" away) 30 reps

(then start over)

I finished in 39:35


Title: Re: Kranks Log
Post by: Krankenstein on November 17, 2012, 04:41:04 PM
11/17

FML2 (see 10/26)

40 Mins AMRAP

95lb Overhead Press 10rep
10 Kipping Pullups
10 Chest to desk pushups
50ft Rope pull machine (level 5)

16 rounds + kipping pullups

I got 11 rounds in 30 mins, so that is an improvement of almost 15 - 20 seconds per round.  May not seem like much, but you factor fatigue into it.  The pullups were the thing that got to me later in the rounds.


Title: Re: Kranks Log
Post by: _bruce_ on November 18, 2012, 03:03:09 PM
Yes and no.  I suck at letting things slide off my shoulders.  Bitch had me wound up so I couldn't focus on workout.  She had the balls to write an email to my partner saying how she didn't appreciate how I displayed such aggression and disrespect.  Hmmm...yes, disrestect like lying that you were at work and clocked in and I show upi and you aren't there?  The disrespect that you showed me when you stole money from me and REPEATEDLY denied it, and you were the ONLY person who handled the money.  Or even better...her telling two people I know how she is going to quit...and then acts all surprised when she is fired.  Boo hoo!  Sorry you couldn't cash in on me paying you until you did so.

I feel ya - have you ever tried yoga or breathing exercises to flatten such emotional peaks?


Title: Re: Kranks Log
Post by: Krankenstein on November 18, 2012, 08:26:36 PM
I feel ya - have you ever tried yoga or breathing exercises to flatten such emotional peaks?

I am going to start doing some yoga.  Both for flexibility and to help calm.  I seriously can not believe how I let some people get under my skin.  I know better than to say that its the other persons fault.  Its not.  In this case, when she got all shitty, I could have easily stood up and and turned to the office manager present (and personal assistant of my partner) and said "well, i have had enough.  Please have her sign off on the exit interview, collect the key from her, etc, etc"  Nope, I had to lose my cool. 

*sigh*



Title: Re: Kranks Log
Post by: booty on November 18, 2012, 09:03:38 PM
I always found that yoga cleared my mind and was very calming.  I always walked out afterwards feeling great and mentally refreshed. 


Title: Re: Kranks Log
Post by: Krankenstein on November 21, 2012, 05:07:52 AM
11/19

Max Effort Bench followed by Dynamic effort Bench

So, we were going to just try and find my 3-rep max on bench.  I will state first...I HATE benching.  Ever since the pec tear I have hated it.  I have benched more in the last few weeks since starting the whole CF type training than I have in the last 13 years.  So, we needed to find what my max was.  Going into this I had reservations because of Saturday.  During the push-ups I felt something weird in the left pec.  Who the fuck strains a pec with push ups?  Nagged me all day.  So, now with monday and benching I was a little cautious.  Also, with changing the arm postion/technique just messed with me mentally.  I put up 335, and my biddy said I could probably have a 345 - 350 with ease.  I was extra cautious on it though and just stopped.  Thats not normally me.

The dynamic benching had 135 on the bar with bands that added 100lbs or something like that.  First time I ever benched with bands.  We also had the 3-board thing on the chest.  Another first.  The dynamic thing involved 5 rounds of 5 reps benching then 15 reps each of incline dumbell, a row, and then some tricep pushdowns.  Chest felt fine, but in the back of the mind I was wondering how the left pec would feel later on.


Title: Re: Kranks Log
Post by: Krankenstein on November 21, 2012, 05:10:54 AM
11/20

Random circuit for time.  WEIRD day.  I felt fine, was rested, didn't feel stressed, nothing.  The qorkout though was frustrating in that I didnt feel like I had any explosive power as well as flow/rhythm to myself.  I couldn't find my groove.  The burpees were the worst in that I couldn't explode up and the jump after felt like I had cement in my shoes.  Sucky workout.

5 Rounds for time :

125m Sprint
20 Burpees
30 Pushups
40 Mountain Climbers
50 Sit ups.

Time - 28:36


Title: Re: Kranks Log
Post by: Donny on November 21, 2012, 05:13:41 AM
I like that you say how you feel too.. your state of mind is very important and a lot of guys do not realize this. Interesting workouts Krank...


Title: Re: Kranks Log
Post by: Krankenstein on November 23, 2012, 05:48:41 AM
Thanks Donny.   Seemed WAYYY homo at the time...buy what the hell. 

11/21 - off day...had no car. 

11/22 - T-Day

Went up to visit family and decided to catch workout before hand.  Yes, I am that big of a douche to work out on Thanksgiving.  I went to gym in home town and just wanted to grab an easy workout that wouldn't require a lot of extra stuff or dram a lot of attention.  I don't think the girl at the front desk charged me for the day pass.  SWEET ($20 saved)

"Angie"
100 Pull ups
100 Push ups
100 Sit ups (cross fit style)
100 Squats (body weight)

Time : 20:44

** Should be less because the ONLY pull up bar was in the cable cross over station and half way through this I had a kid that wanted to get some work on it.  I wasn't going to be a dick and say no, so I let him work in.  I didn't stop my timer, so I gave myself a little more rest.  I am learning about what people talk about with CF and the 'red line' type of area with training.  You have to learn when you you are about to red line and then keep yourself just under that.   I think  I went right into the red line with pull ups.  I did 25 unbroken (i.e. non stop) ones.  Then took only a 5 second break and tried to do more.  Only got 10.  From there I tried to take a little longer break...but couldn't get my rhythm again.



Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2012, 08:42:39 AM
11/23

Decided to do two workouts today...just for shits and grins...

Bench 2-2-2-2-2-2-2-2-2-2 (add up total load) -

225, 225, 250, 250, 250, 250, 250, 250, 275, 275 (all for two reps...comes out to be 5000lbs)

Then did the workout called "Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

7:41  (NOT smart...this stuff is all out, when will I learn.  I LOST :30 of time on my rowing, the pullups suffered because of yesterday)


Title: Re: Kranks Log
Post by: njflex on November 24, 2012, 08:47:10 AM
damn,,,i've seen the last pic u posted is it prior to this training or a result of,,,maintaing size but condition in terms of body composition changed,,or is the goal just the thrill/intensity of the training.seem locked in to it and it must keep it interesting because u push to beat the times or reps,,,


Title: Re: Kranks Log
Post by: Krankenstein on November 25, 2012, 07:11:10 AM
damn,,,i've seen the last pic u posted is it prior to this training or a result of,,,maintaing size but condition in terms of body composition changed,,or is the goal just the thrill/intensity of the training.seem locked in to it and it must keep it interesting because u push to beat the times or reps,,,

Was just prior.  I am down about 3 - 4lbs from that pic.  Still just as lean.  Last weighed myself (from the physical) at 204.  The body comp has kind of shifted.  Not really changed. The legs are leaner, the arms are leaner.  The abs not as sharp.  Not sure why.

I am sure if I did that "Fran" workout again I would crush my first time.  My thrusters are so much better now that I am learning better technique with squatting, front squatting, and the hip drive that goes with deads.

11/24

- Dynamic Squats 60% 1RM 10sets 2 reps, 45 sec rest between sets.  I used 245lbs because my squats have gone to shit in the last few years.  Last year (i think) I only got ONE with 405 on the bar.  Knees were MAJOR limiting factor.

- Dynamic Deads  225lb bar with bands under feet (adding 140lbs to top of movement) 10 sets of 1 rep, again using 45 sec rest.  Felt WAY easy.  I think I maybe could do a 530lb dead.  Not sure.

- Thrusters 95lb 10 sets of 5 reps.  Worked on keeping hips back, then at top 1/3 of leg drive focused on the hip "pop".  The bar started coming up faster and faster as I got in the groove of it.  Feet started not shifting all over the place as I also got the groove of bringing bar down and squatting in same motion.  Flexibility is getting better with having hands back holding the bar.

- GHR 5 x 5....HATE these....but when you are done you absolutely have more drive out of the hole with squats.

Overall..not too taxing of a day.  I felt great afterwards.   I WILL take a day off today.  I am such a douche too....I ordered a CF jump rope for myself.  LOL...early christmas present for myself.


Title: Re: Kranks Log
Post by: njflex on November 25, 2012, 07:17:54 AM
good stuff dude,,,really like the passion u seem to type and are doing for self in these workouts,,,i can see the body getting leaner and shifting ,,i mean u competed and dried toyrself doing old scholl diet/workouts,,but if this phase suits you and your lean and fit and still holding size cool...


Title: Re: Kranks Log
Post by: Donny on November 25, 2012, 09:36:29 AM
good stuff dude,,,really like the passion u seem to type and are doing for self in these workouts,,,i can see the body getting leaner and shifting ,,i mean u competed and dried toyrself doing old scholl diet/workouts,,but if this phase suits you and your lean and fit and still holding size cool...
Kranks workouts are always refreshing to look at, very interesting.


Title: Re: Kranks Log
Post by: Krankenstein on November 25, 2012, 07:28:49 PM
Thanks guys.  I want to have my "Fran" workout under 3:00 by February.  I think its possible with getting my squat technique down.  I am kind of pissed.  My "rope" won't be here till Tuesday.  Damn FedEx and their lack of residential delivery on Mondays.  Then I have to work on my Double Unders (i.e. rope going around twice with one jump).  Rope is a BITCH if you have never tried.


Title: Re: Kranks Log
Post by: Krankenstein on November 28, 2012, 08:28:01 PM
Ok...things have quieted down for me at the office.  I can now get back to my posting.

11/26

Rope Climb (level 3)
Deadlift (185#)
Med Ball Slam (20#)
Farmers Walk (50# DB's in each hand)
KB/DB Swing (35#)
Box Squat (135#)
Deficit Jump (24")
Good Mornings

50 Secs of work / 10 Sec rest - 5 rounds

Fuck me with a goat!!!  I did a lot of driving these past few days and my low back was TRASHED!!!  I am not a fan of this type of workout.  LOL


Title: Re: Kranks Log
Post by: Krankenstein on November 28, 2012, 08:33:43 PM
11/27

Whomever came up with the 21...3 type of workout can suck my balls!!!!

21-18-15-12-9-6-3 (i.e, the number of reps you do each time through the round)

Squats (95#) - Clean the bar, then to the back.  NO RACK
Knees to elbows crunches (feet must touch ground before coming back up)
Box Jump (24")
Good Mornings (55" DB's)
Mush Wall Ball (14lb mush ball, squat and throw to 10ft)
Pullups

I finished in 31:23.  My DUMBASS did the 12rep shit TWICE.  So, I went from 12 to 6.  UGH.  Burnt me out..BAD


Title: Re: Kranks Log
Post by: booty on November 28, 2012, 08:48:02 PM
Ok...things have quieted down for me at the office.  I can now get back to my posting.

11/26

Rope Climb (level 3)
Deadlift (185#)
Med Ball Slam (20#)
Farmers Walk (50# DB's in each hand)
KB/DB Swing (35#)
Box Squat (135#)
Deficit Jump (24")
Good Mornings

50 Secs of work / 10 Sec rest - 5 rounds

Fuck me with a goat!!!  I did a lot of driving these past few days and my low back was TRASHED!!!  I am not a fan of this type of workout.  LOL
Goats milk soap is as close as it gets. 


Title: Re: Kranks Log
Post by: _bruce_ on November 29, 2012, 06:59:44 AM
"Fran" - oh brother  ::)

 ;D



Title: Re: Kranks Log
Post by: Krankenstein on November 29, 2012, 09:12:17 PM
"Fran" - oh brother  ::)

 ;D

I don't make the names up.  Sorry.  I would say this..if you do mean to poke fun, let me know.

11/29

AMRAP 30 mins

25 Squats
20 Pushups
15 Box Jumps (24")
10 Burpees
5 Pull ups

I go 8 rounds + burpees.

I got gassed quickly today.  I don't recall if I wrote, but with the physical I had, there was a problem with the "T" wave on my EKG.  Soooo I am supposed to do a stress test with echo-cardiogram.  Shit has been on my mind for some time.  My physical came out perfect (cholesterol 140, BP 108/60, etc).  Perhaps I am psyching myself out.  I don't remember too much of my Cardiology shit from school, but the little i recall there could be some thickening in the walls due to my lifting, or some scarring from something else.  Who knows.

The ol' stress test is going to be a good chunk of change out of my pocket...merry xmas to me.


Title: Re: Kranks Log
Post by: booty on November 30, 2012, 03:08:25 AM
Yes you did mention this in an earlier post Krank.  Try not to stress and worry about the test too much.  It's fantastic that everything else came out perfect, remember this.  Worrying about this test will not help with the results.  I know you are very strong mentally, so stay positive and all will be well...you will see. 


Title: Re: Kranks Log
Post by: Krankenstein on November 30, 2012, 02:17:10 PM
11/30

7, 6, 5, 4, 3, 2, 1 (then back up 7 reps)

Deadlift - 135#
Squat Jumps
Pull ups
Burpee Box Jumps (24")
Farmers Walk (55lb DB's)

I completed it in 19:59.  I sprinted the last Farmers Walk to get under 20mins.  Didnt stop sweating for about 20 mins


Title: Re: Kranks Log
Post by: njflex on December 01, 2012, 06:00:31 AM
11/30

7, 6, 5, 4, 3, 2, 1 (then back up 7 reps)

Deadlift - 135#
Squat Jumps
Pull ups
Burpee Box Jumps (24")
Farmers Walk (55lb DB's)

I completed it in 19:59.  I sprinted the last Farmers Walk to get under 20mins.  Didnt stop sweating for about 20 mins
do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,


Title: Re: Kranks Log
Post by: Krankenstein on December 01, 2012, 08:15:38 AM
do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,

Coffee....ha ha

I had this one thing that a buddy gave me.  Small jar was a creatine  caffeine thing.  Got it for free so thats the only reason I took it.  Only other thing I use is Scivation xTend.  I take a powerade bottle and mix one scoop in water.  Drink about half during training, and slam the last half afterward.

I still have about half a bottle of the Lipo-6 from before I started doing the CF-type training.


Title: Re: Kranks Log
Post by: Krankenstein on December 02, 2012, 05:27:45 AM
12/1

Prowler push sprint (100# total) 125 yds.  5x

Box Squat (deload hip, explode up) 12 x 2 w/225  - worked on good deep breath before movement
GHR - 5 x 8


"My stupid idea" ladder.  Yes, that was what I called this.  What a fucking idiot for suggesting this after the above

185# Deadlift
Walking Lunge (reps = steps PER LEG)

21, 18, 15, 12, 9, 6, 3

11:01.  The first three (21, 18, 15) kill you.  My hamstrings were just destroyed after that.  Hard to maintain a good lunge.  You have to go so slow.  As I am typing this, my hamstring STILL feel pumped.


Title: Re: Kranks Log
Post by: Donny on December 02, 2012, 12:47:40 PM
very consistant training Krank...well done and intresting to read.. :)


Title: Re: Kranks Log
Post by: Krankenstein on December 03, 2012, 07:53:02 PM
very consistant training Krank...well done and intresting to read.. :)

Thanks!  I actually have been reading a lot this weekend about how many guys are stopping the "pogo-ing" with box jumps as many are experiencing achilles issues (including ruptures).

Today was "Angie with a Twist"

100 Pull Ups
 - run 250M
100 Push ups
 - run 250M
100 Sit ups
 - run 250M
100 squats
 - run 250M

Oh, the extra twist was that every time you "broke your set" (i.e. had to stop your set and had to rest) you had to sprint 100M

I finished it all in 28:11.  The time savers were the pushups and the squats.  For the pushups I did 50, 25, 25.  The squats were 70, 30.  My vastus mesialis cramped up HUGE causing me to break it up that way.  Oh, and I had to squat down on a mush ball...that means VERY low.


Title: Re: Kranks Log
Post by: booty on December 03, 2012, 08:34:43 PM
Take good care of your achilles Krank. It takes ages to heal, if you get an injury. 


Title: Re: Kranks Log
Post by: Krankenstein on December 04, 2012, 08:19:57 PM
Take good care of your achilles Krank. It takes ages to heal, if you get an injury. 

I will.  The knees are getting slightly better, but not as fast as I would like.

12/4 "Karenaceabelle" (Combination of Karen+Grace+Isabelle)

95# Thruster - 50 reps
95# Snatch - 50 reps
150 Wall ball squats (20# mush ball) - 18" from wall (Crease in hips lower than crease in knees)

24:11 (should have been 135# on first two, but my thruster is just not strong enough yet)

Funny thing, my friend Jon who coaches it says the same thing anyone who has ever trained with me says.  As the set gets farther along, my form gets better and better.  My snatch started popping up faster and I started getting under the bar faster.  The same thing happened with squatting.  People spotting me never knew when I was at failure.



Title: Re: Kranks Log
Post by: booty on December 05, 2012, 03:51:33 AM
Great news that your knees are slightly better.   


Title: Re: Kranks Log
Post by: Krankenstein on December 06, 2012, 09:23:46 AM
12/5

Well, I was only going in for some 'skill' work.  I wanted to work on my rowing, my double unders, and if time permitted my power cleans.  Well, the rowing is fine, I just think that the gym has worn out foot holds.  Damn things kept slipping.  hard to push with the heels when the shoe band slips out of place.

Double unders.  Fuck that.  I can't get more than one in a row.  I have a bet with my friend whos gym I go to that when he gets back from Disney (he leaves saturday for 10 days) I have to get 5 unbroken (continuous) DU's.  Looks like I will be searchign youtube for the vids

Now for the shit part.  I had to go to my regular gym to do all this as they have the rowers.  Well, they also have the octagonal plates.  So, doing things like deadlifts, power cleans, snatches, etc is an IMMENSE chore.  I should have realized this from the get go.  Well, in one set in particular between a 2nd and 3rd rep I brought the bar down, the weight on the right shot forward as I was pulling up.  Felt something 'not right' in my right wrist.  As the day went along I got less and less supination.  I can supinate my left hand 90degrees, my right is only at 45 degrees.  A ton of pain.  Medial and lateral deviation sucks.  Lifting things out of my car sucks.  I did NOT need this.


Title: Re: Kranks Log
Post by: Krankenstein on December 06, 2012, 09:25:48 AM
12/6

Well, the wrist is maybe 10% better.  I am icing it, using Alieve, and applying kinesiotape.  Damn it.  I fessed up right away when I got into the gym to start the workout.  So, we had to modify things.

40 mins AMRAP

135# Deadlift 10reps
45# overhead squat (not too painful)
125ft Lunges
10 Box jumps (just doing the jump up butthen stepping down)

I managed 11 rounds + 1/2 of the lunges.

Going from the dead and squat to the lunges is brutal


Title: Re: Kranks Log
Post by: njflex on December 06, 2012, 09:29:37 AM
injury bug,,,is it training related?


Title: Re: Kranks Log
Post by: Krankenstein on December 06, 2012, 10:52:37 AM
injury bug,,,is it training related?

The wrist is just plain out stupidity on my part.  Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about.  Round plates, easier to just touch and go.  Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed.  I wanted to do them, but just was that plain dumb to do them there.


Title: Re: Kranks Log
Post by: njflex on December 06, 2012, 11:27:36 AM
The wrist is just plain out stupidity on my part.  Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about.  Round plates, easier to just touch and go.  Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed.  I wanted to do them, but just was that plain dumb to do them there.
DAMN,,,


Title: Re: Kranks Log
Post by: Donny on December 06, 2012, 12:27:47 PM
hope you are ok Krank..


Title: Re: Kranks Log
Post by: Krankenstein on December 06, 2012, 02:28:46 PM
DAMN,,,

Tell me about it. 

Thanks D.  I will be ok.  I keep forgetting to not lift people up with my right hand.  Stupid stupid stupid.  LOL


Title: Re: Kranks Log
Post by: booty on December 06, 2012, 03:35:54 PM
hope you are ok Krank..

X 2


Title: Re: Kranks Log
Post by: Krankenstein on December 08, 2012, 07:45:24 AM
12/7

Lucky "7"

Squat 205#
Pullups
Burpees
Kettlebell/DB swing (35#)
TRX Row
Pushups
24" Box Jump

7 Rounds w/ 7 Reps ea.

24:33

Wrist wasn't too bad.  I did the burpees on a small 3" box (hands on either side of the box), did the push ups there too, and the pull ups were dead hang...no kipping.  The TRX rows presented a small issue with hand, but overall the Alieve, ice, and kinesiotaping did it for me.


Title: Re: Kranks Log
Post by: Donny on December 08, 2012, 07:55:50 AM
Glad to hear your OK Krank... :)


Title: Re: Kranks Log
Post by: Krankenstein on December 13, 2012, 05:50:40 PM
Well, update is this:

Sprain of the flexor carpi ulnaris (i.e. lateral tendon on wrist)

Left Ventricular Hypertrophy (have to find out what ejection fraction is)

Workouts havent been anything worth posting....  FML


Title: Re: Kranks Log
Post by: Krankenstein on December 14, 2012, 08:58:27 PM
12/14/12

Well, today I was going to give it a go.  Wrist is still not quite 100%.  I am thinking it will be 100% by mid week next week.  Friend who has gym is gone this week so he wrote the programs down...wasn't sure how my wrist would be.  I needed a good workout today.  Too much shit on my mind...

10 Rounds:

40yd Broad jump + burpee with each jump
40yd Reverse Lunge
15 Pullups
15 knee-to-chest crunch

Well, I managed to get through six rounds before I figured I should stop from aggravation of wrist.  Also, the fucking lunges are still a problem with my knees and psoas muscle.  When the fuck did all this happen???  I got through my six rounds in 32:34.  I was soaked in sweat, so thats a good thing.

Hopefully tomorrow will be much better.


Title: Re: Kranks Log
Post by: booty on December 15, 2012, 03:43:09 AM
I am glad you are listening to your body and taking care of your wrist. 


Title: Re: Kranks Log
Post by: Krankenstein on December 17, 2012, 12:08:15 PM
12/17

Had to find something else to do with the gym that didnt involve too much wrist and shoulder.  My gym got some great stuff delivered.  Can't wait to try some of this stuff....

Back Squat, Ghd Sit Ups

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

I finished in 6:53

I warmed up with some stretching and some GHR's.  My warm up squats were great.  I didnt remember to lead with the knees on the squats until the middle of the set of 15reps.  Felt so much better getting that posterior chain involved.

This is NOT me...but this is what the workout looked like.

http://www.youtube.com/watch?v=ineUAnfCHZ8


Title: Re: Kranks Log
Post by: booty on December 17, 2012, 06:55:32 PM
I would actually enjoy that workout above Krank.  Looks like a good one!   :)


Title: Re: Kranks Log
Post by: Krankenstein on December 18, 2012, 05:36:58 PM
12/18

21-18-15-12-9-6-3 (basically do 21 reps of everything, then 18, then 15, etc.)

BOSU Pushups
Side planks (each side)
Deadlifts (I only did 135#, didnt want to fuck with wrist)
Reverse Crunch
Rope Machine (level 5, 45 seconds)
DB/Kettlebell swing (50#)

24:53


Title: Re: Kranks Log
Post by: Krankenstein on December 20, 2012, 02:18:21 PM
12/20

Had a busy day with patients and my wrist is still not 100%.  Today was just a simple one, but was effective.

30mins, AMRAP

5 Pull ups
10 Push ups
15 Squats

I did 29 rounds.  I probably would have gotten 35 except I had to be conservative with my wrist.  So, the pullups were dead hang and the pushups were not how I like to do them.


Title: Re: Kranks Log
Post by: Krankenstein on December 24, 2012, 02:41:35 PM
12/21

Still dealing with wrist.  Had to get one in that didn't take a lot of time.

20mins 45/15 (meaning keep going for 45 seconds, then rest for 15 secs)

135" deadlift
24" Box jump
18# wall ball squat (squat ass to 14# ball)
Row

I was supposed to count reps, but didn't remember until the 2nd round started.


Title: Re: Kranks Log
Post by: Krankenstein on December 24, 2012, 02:46:58 PM
12/22

10 x 2 Dynamic squats (50% 1MR, FAP - fast as possible)

5 x 5 GHR (my buddy finally got GHR machine.  SWEET MOTHER OF GOD)

Lunges to hell :

30M of all the following :

Straight Lunge
Reverse Lunge
Side Lunge (15m leading with one leg, then 15m lead with other leg)
Skipping jump lunge (FUCK ME these killed the quads)
Broad Jump lunge
Duck walk

Finally, do 50 box jump/step downs to 24" box.


Title: Re: Kranks Log
Post by: Krankenstein on December 24, 2012, 02:50:19 PM
12/23

OMG are my hamstrings destroyed.  Not any bodybuilding workout has ever produced the soreness that I am feeling today.  For some reason I have HUGE anxiety today.  I can not sit still.  Probably the fucked up holiday and all. I went to do a workout.  I knwo, I knwo...supposed to be rest day due to this being my cheat DAY

For time, 3 rounds of :

800m run
50 hyper extensions
50 sit ups

The run turned into a row on round #2 and #3.  I could not get get my foot going forward. HA HA.  My hamstrings are that tight and sore.

Anyway, I finished in 22:36.  PISS POOR!!!!!


Title: Re: Kranks Log
Post by: Krankenstein on December 24, 2012, 02:54:02 PM
12/24

Yes, I was a douche bag and went to the gym today.  I will be going tomorrow too.  It was MAJOR chest and arm day for everyone.  WTF.  As if getting a pump today is going to help anything.  I tried to find an area I could set myself up and do the following:

200m run
7 push press (70# DB's)
14 TRX row (feet up on bench)

- Well, the run didnt go so well because I had a shitty treadmill.  So, I abandoned it and went to rowing, but added 50 more meters.  I was leery about leaving my shit unattended while I went and did my rowing (on the other side of the fucking gym).

Either way, I finished in 6:20.  The wrist only hurt getting the DB's up to the shoulder.  Amazingly I felt like I had a lot more strength and drive with them than I had when I was bodybuilding.  It was more a matter of control than it was pressing the weight.  I am going to have to train there again tomorrow (yes, TOTAL douche bag for training on christmas day)


Title: Re: Kranks Log
Post by: Krankenstein on December 25, 2012, 05:44:58 PM
12/25

21 - 15 - 9

225# Deadlift
Pullups
24" Box jumps ( I do not pogo with this one, I step down)

7:34


Title: Re: Kranks Log
Post by: njflex on December 26, 2012, 07:41:54 AM
SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..


Title: Re: Kranks Log
Post by: Krankenstein on December 26, 2012, 03:08:32 PM
SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..

Yeah, today is a nice day off.  Hamstrings were STILL fried from Saturday getting out of the car yesterday.  Funny as hell.


Title: Re: Kranks Log
Post by: booty on December 26, 2012, 04:42:12 PM
SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..
Yes that's dedication!


Title: Re: Kranks Log
Post by: Krankenstein on December 27, 2012, 06:16:55 PM
12/27

"Deck the Halls"  LOL

Clubs - Burpees
Hearts - 24" Box jumps
Spades - Broad Jumps
Diamonds - Pistol Squats

So basically you shuffle a deck and start turning cards over.  Whatever the 'number' is you do that with the suit.  Jacks = 11, Queens = 12, Kings = 13, Aces = 21.  Oh, and Jokers = 25 of whatever one of the four you want.

Ex:

5 of Diamonds = do 5 pistol squats / leg (anything over 10, you split into both legs.  Queen = 6 / leg)

My shirt was SOAKED.  I am dying all day today.  I am sitting here at 8:18pm and yawning. 


Title: Re: Kranks Log
Post by: Krankenstein on December 28, 2012, 02:42:29 PM
12/28

Strength
Find 3-rep max for bench.  - Only did a 265 x 3 because I was very apprehensive about the pec strain from a couple of weeks ago.

Conditioning
21-15-9

95# Push Presses
Dips
Push ups

6:00.   Fucking funny as hell trying to force your triceps to work after that. 

21-15-9

Pullups
Bar Curls (fucking wrist said NO WAY to just 45lbs.  I did 30lb hammer curls instead)

5:00  Again, Fucking funny to try and get your arms working after this.

Midline

- None -

** I am going to try and do something like this every workout.  Making sure all areas are hit like this.


Title: Re: Kranks Log
Post by: njflex on December 29, 2012, 07:06:33 AM
i stop here and shake my head ,,,,freaking beast mode workouts,,,u must feel great minus wrist,,,,


Title: Re: Kranks Log
Post by: Krankenstein on December 29, 2012, 10:00:34 AM
i stop here and shake my head ,,,,freaking beast mode workouts,,,u must feel great minus wrist,,,,

Don't know if its beast mode...lol  I do have to say that the soreness in the biceps and the triceps today is unlike most of the bodybuilding workouts I did.  I can't recall the last time I got my biceps sore like they are today.  Can't wait to see what today is going to bring.


Title: Re: Kranks Log
Post by: Donny on December 29, 2012, 12:58:00 PM
Krank is one of the Hardcore trainers on here..like Wooo...


Title: Re: Kranks Log
Post by: Krankenstein on December 29, 2012, 09:09:56 PM
12/29

Dynamic squats (box) 10x3 205#.  Still dealing with the suprapatellar pain.  It doesn't matter depth, its the 'turn around' that does it.

GHR 5 x 5 (hamstrings are STILL sore from last week)

135# 2/3 rep Power Clean (just to keep working them without major stress on wrist)

Combo:

GH-Abs 15 rep w/ T2B (toes to bar) 10 rep


Title: Re: Kranks Log
Post by: Krankenstein on January 01, 2013, 08:01:39 AM
12/31

Strength
Banded bench (work up to 3-rep max)

225# + 100lb band

Conditioning
10 Rounds, 20 sec on, 20 sec rest

1) 95# Thruster
2) Push ups
3) Rest station
4) Knees to elbows crunch
5) Burpee box jumps
6) Rest station


I have figured out my knee issue, well more like diagnosed it.  Suprapatellar bursitis.  Was talking with friend in Florida and he has same thing.  I did some kinesiotaping on it and it felt better.  I am going to look into having an anti-inflammatory injection for it.  did the NSAID thing for a while with no relief.  With the taping the thrusters felt good, but want to be able to squat without pain.  This is NOT due to the CF training.  I have been dealing with this for almost the better part of a year.  Going to really be aggressive with rehab and treatment.


Title: Re: Kranks Log
Post by: Donny on January 01, 2013, 11:40:32 AM
Krank look after it. I had it in my shoulder(bursitis)..was a real bastard to get rid of. gotta let it calm down. I trained further being dumb and i could not move my arm overhead...rest it !


Title: Re: Kranks Log
Post by: Krankenstein on January 03, 2013, 05:46:35 AM
1/1

Yes, once again the total douche comes out and I train on this day.  I wanted to stick to my regular routine, and thanks to my commercial gym being open 24/7/365 I was able to.  I wanted a more 'leg-centric' type of workout today.  I had to go light because of knees, but also wanted to beat the shit out of myself.

185# squat
Modified GHR (on hyperextension bench)

I set a timer for 10:00 and tried to see how far I could get in it.  I used a 3-6-9-12-15-18 scheme.  Meaning you do 3 reps of squat, then 3 reps of GHR, then back to squat for 6 reps and then 6 reps of GHR, etc etc etc.  You don't think that weight gets heavy, well it does LOL.  Funny thing is that I didn't have the drive up from the ass and hamstrings like I usually did.  They were getting a fucking beating.  I would have preferred to use the leg curl machine, but true to new years day...there were an ass-load of people in there that were 'starting the new year out right' by talking instead of training.


Title: Re: Kranks Log
Post by: Krankenstein on January 06, 2013, 07:41:11 PM
1/3

5 Rounds for time :

5 Pullups
15 Overhead squat (65# - had to go light due to knees)
15 24" Box jumps
15 Pushups
10 Knees-to Cleans
5 Snatch (95# - had to go this light due to wrist)

Done in 17:43


Title: Re: Kranks Log
Post by: Krankenstein on January 06, 2013, 07:45:53 PM
1/4

Skill

5 Mins to establish max Box Jump height

39 1/4"

Conditioning

12 - 9 - 6

Modified Muscle up w/ rings
135# Front Squat

Time : 5:22


Title: Re: Kranks Log
Post by: Krankenstein on January 06, 2013, 07:50:25 PM
1/5

Strength

20 Mins to establish 5RM Deadlift w/20lb resistance bands

Total : 405 + bands

Conditioning

3 Min AMRAP

95# Good Mornings = 41 reps

- Then -

8 Rounds
Ring Row (body on floor, pull till hands touch sides.  Body must come to complete stop on ground to count)
Mush Ball Clean & Press (20# ball - can not bounce ball off ground)
1-Arm row / arm (55# - DB must stop on ground to count)

- Then -

500M Row for time = 1:40 ((new PR!!!!))


Title: Re: Kranks Log
Post by: njflex on January 07, 2013, 07:33:32 AM
AWESOME....UR CHEAT EATING DAY MUST FEEL GOOD,,,


Title: Re: Kranks Log
Post by: _bruce_ on January 07, 2013, 09:08:02 AM
Going strong - you're a hard worker.


Title: Re: Kranks Log
Post by: Krankenstein on January 07, 2013, 01:44:47 PM
1/7

Strength

10 mins to establish 5rm of Cleans = 215lbs.  (welcome to possible fucked up wrist again)

5 Mins - Every 30 sec 3x135 push press

Conditioning

15mins AMRAP

5 x 24" Box Jumps
10 x Toes to Bar
20 x 55# KB Swing
5 x 95# Thruster
10 x Pushups

I got 5 rounds.  I am feeling like shit due to being sick (again).  Sore throat, aching, and chills.  I am sitting in my office now and my wrist feels like it did a week or so after I originally injured it.  Fucking crap!!!!!  I am going to take it easy tomorrow.  I want to just go to sleep right now.


Title: Re: Kranks Log
Post by: Krankenstein on January 15, 2013, 08:58:51 PM
1/8

Strength

20 Mins to find 5RM on Squat = 335

Fucking knee pain.  Unreal.  Combine that with the feeling like shit due to cold.  Wow.  This means that my 1RM is somewhere in the vicinity of 380 - 390.  I best get my shit straight with warming up and/or doing something about these knees

Conditioning

8 Rounds - 45sec Work/15 Sec Rest

65# Good Mornings
Reverse Hyperextension
24" Box Jumps
GHR

Afterwards I felt great.  About an hour later the damn cold i have been dealing with came back with a fury.


Title: Re: Kranks Log
Post by: Krankenstein on January 15, 2013, 09:03:00 PM
1/10

Gymnastic

EMOM (every minute on the minute) - Pullups.  Start with 5 Reps and add 1 each minute.  When you cant beat your last set, start working down the count with EMOM subtracting 1 rep

Maxed out at 11

Conditioning

- Bench (clean bar) w/ 100lb tension bands - 10 sets of 5

- 5 x 5 feet supported ring rows


Title: Re: Kranks Log
Post by: Krankenstein on January 15, 2013, 09:06:02 PM
1/11

Strength

Deadlift 315 x 3 - 5 mins : every 30 sec do 3 reps

Bench 185 x 3 - 5 mins : every 30 sec do 3 reps

Conditioning

100 UB (unbroken) jump rope - if you trip or stop, you start over
25 Push ups
75 UB jump rope
25 Push up
50 UB jump rope
25 Push up

Time = 3:45

500m moderate paced row = 1:50


Title: Re: Kranks Log
Post by: Krankenstein on January 15, 2013, 09:11:24 PM
1/12

Strength

Squat 10x2 box Squat 225#

I found a bunch of warm up routines for myself.  I will post what I do in a little bit.  I want to gather all the pics for them.  Since doing them the last few days, I have been feeling better with my knees.  I also have been more diligent with icing my knees after my workouts and/or at night.  Seems to be helping.  Got a text back from friend who knows a pain doc.  If I can get him a couple of patients he will do my knees for no charge.

GHR - 5x5 

I found a youtube clip of how you are technically supposed to do these.  I have been doing them with my knees nearly on top of the pad.  For the last few weeks I have been feeling like my hamstrings have been strained.  This way I have been watching has the thighs moreso on the pads.  I will try them next week

Conditioning

40m Each

Straight Lunge
Broad Jumps
Reverse Lunge
Side Squat (I actually was doing side lunge.....dumbass)
High Skip with olympic bar
Spidermans  ((these are BRUTAL when your arms are dead))


Title: Re: Kranks Log
Post by: Krankenstein on January 15, 2013, 09:15:14 PM
1/14

Strength

Find 5rm for bench - 265.

Due to my wrist not feeling great, and the feeling like i did strain my pec from a couple of weeks ago I did not push these very hard.  I do feel like I have 285 for a good set of 5 reps.

Snatch - EMOM 3 reps.  I used 95lbs.  

I then switched to only 65lbs to get the squat incorporated into the movement.  This is going to take some time.

Conditioning

5 Rounds. 30sec work/15 sec rest

Row
Rope Face pull ((just like with BBing for read delt))
Row
Standing DB shoulder press (using 35lbs)


Title: Re: Kranks Log
Post by: Krankenstein on January 15, 2013, 09:20:12 PM
1/15

Conditioning

8 Mins AMRAP

Ground to Overhead - 20reps w/ 45# plate
Knees to elbows - 20 reps

Completed : 5 Rounds

No joke, the overhead pressing of a bumper plate is a pain in the ass!!!

8 Mins AMRAP

Front Squat - 10 reps w/ 95#
Pullups - 10 reps

Completed - 6 1/2 rounds

At this point my legs are feeling it.  Not a lot, but I know more is coming

15 Mins - EMOM Squat w/ KB  (53#)
- Start with 5 reps and with every minute add 1rep (5, 6, 7, etc).  Lats set you will be doing 20 reps.  TOTAL thats 200 squats

I used a knee wrap for this on the left knee.  Needed some extra stabilization.  Also, when I got done I felt like my legs were going to cramp up.  I was breathing HARD after this.  I think I may just sleep quite well tonight!!!!


Title: Re: Kranks Log
Post by: Donny on January 16, 2013, 05:17:42 AM
GOOD WORK KRANK.... :)


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 09:41:56 PM
1/17

BB / Strength

10 x 5 Power Snatch 65#
At first glance, you think this would be easy.  But doing it right and keeping bar above head is brutal

10 x 3 Heaving Snatch 95#

Had to cut this short due to a lame shit meeting.


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 09:45:53 PM
1/18

BB / Strength

3 x 5 w/ 70% of 5RM (see 1/8)

Conditioning

5 Mins / AMRAP, then rest 2 mins repeat, rest 2 mins repeat

10 x 56# KB High Pulls
50 UB Jump Rope

Attempt #1 - 4 1/2
Attempt #2 - 4 1/2
Attempt #3 - 4 1/2

I do not start another exercise or another round if I have less than 10 secs left.

8 Mins AMRAP

10 Good Mornings 95#
10 Pushups
5 Box Jumps 24"
10 Bodyweight Rows

Total Rounds : 5


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 09:48:45 PM
1/19

BB / Strength

10 x 2 Box Squats 225#
still being conservative with knees

Deadlift 2x3 315, 2x3 365, 1x3 405
This is one of the few times I have done deads after squatting.  I usually hate it and my low back goes to shit, but these actually didn't bother me

GHR 5x5 BW

Conditioning

2 x 25 30" Box Jump
Did as a 'you go, I go' type of tempo with friend who owns the gym


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 09:51:48 PM
1/21

BB / Strength

10 Mins to find 5RM for floor bench press = 275#
I have seen powerlifters do this on occasion.  It is NOT as easy as you think

Clean and Press 5x5 145#
The floor press was brutal on my shoulder and the wrist.  Took it easy on these

Ring Push ups 5x10

Conditioning

'Cindy - Lite'
5 Pull ups
10 Pushups
15 Squats to medicine ball (i.e. when the crease of your hips is lower than the crease in your knees)

12 Min AMRAP = 14 2/3


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 09:56:11 PM
1/22

BB / Strength

Box Squat 3x5 90% 5RM

Overhead Squat 5x5 95#
I found that I really could stabilize the bar better when using wrist wraps.  The bar actually felt locked in.  The 95# was easier than I thought it would be

Gymnastic

5 x 40m Burpee Broad Jumps
FUCKING HATE THESE

Conditioning
5 Box Jumps (24")
10 OH Lunges/leg (holding 25lb plate)
15 Thrusters (95#)
20 Knee-to-elbow crunches

12 Min AMRAP = 3 1/2

Shoulders, specifically the left one felt real weird after getting done


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 10:02:07 PM
1/24

BB / Strength

Bench Press 3 x 5 90% 5RM (235#)

Clean & Jerk 8 x 3 80% of 1RM (155#)
My max from a month or ago was 205#, so I was supped to go heavier but my shoulders just are so damn sore.  Plus I am workign on getting my hip drive into the movement.

Gymnastic
3 x 10 Ring Dips BW

Conditioning

20 Pushups
15 Thrusters (start with 55lbs, every round add 5lb to each side.  Last round you will have 95# on bar)
10 Burpees

5 Rounds for time = 13:34

I had another fucking Doctor meeting.  So, I left after my gymnastic movement.  I came back for my conditioning.  This one KICKED my ass.  I was sucking wind for about 15 mins afterwords.  I challenge ANYONE to do that and say this shit is easy.  The shoulders are officially sore, and not in a good way.  I jacked my neck up yesterday doing god-knows-what.  So, today it was a little challenging trying to do some of these things.


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 10:08:04 PM
1/25

BB / Strength

Dynamic Bench (LIGHT)  10x2 135#
Had to take it easy for this one today.  Shoulder is NOT fucking good.  Not sure if the neck/trap shit is making the shoulder hurt or its two different things.  With this one, eccentric must me 2 - 3 legit seconds.  Pause at chest.  Then explode up.  Rest 15 - 20 seconds between sets.

Box Jump (30" + 45# bumper plate) 10 x 2
Rest 15 - 20 seconds between sets.

Power Clean 5 x 5 : 135, 155, 175, 175, 175
Worked on bringing elbows higher during this.  I also did not rotate hands backward to prevent further aggrivation of wrist.

Conditioning

5 Pullups
10 Ring Dips
15 Ring Rows
20 Good Mornings (65#)

5 Rounds for time : 13:31

The beast of this conditioning was (if you can believe it) the ring rows.  The back got a huge pump out of this. 


Title: Re: Kranks Log
Post by: Krankenstein on January 26, 2013, 10:13:14 PM
1/27

BB / Strength

Dynamic Squats 10 x 3 @ 225#
Really warmed up, and was going to work heavier but after a few sets I came back down to 225#.  Then the 225# felt VERY light and worked on speed off of box

Dynamic Deadlifts 10 x 3 @ 315#
Main thing here is that I brought the bar down to complete stop and then went.  Kind of like the difference between a kipping pullup and a deadhang one

GHR 5 x 5

Conditioning

30 Lunges (per leg)
30 Side stepping squats (i.e. side step, then squat.  NOT a side lunge)
30 Skip Lunges
30 Reverse Lunges

10 Min AMRAP = 2!!!!!
This was truly a retarded conditioning.  The squatting + deadlifts do NOT lend themselves to being able to do lunges and the sort.  Well, the knees took a beating today.  I am done icing and am going to bed.


Title: Re: Kranks Log
Post by: njflex on January 27, 2013, 10:44:25 AM
guy at my job execise for him is mountain/trail biking intense he goes to crazy mountains/trails like arizona ,,well he did a workout intro your type of training and he was fried ,,told him to stick to it and get in shape and good for his biking,,,how are you feeling joint wise and hand issue ok,,


Title: Re: Kranks Log
Post by: Krankenstein on January 27, 2013, 05:26:30 PM
guy at my job execise for him is mountain/trail biking intense he goes to crazy mountains/trails like arizona ,,well he did a workout intro your type of training and he was fried ,,told him to stick to it and get in shape and good for his biking,,,how are you feeling joint wise and hand issue ok,,

Hand is going ok.  Left shoulder is ok.  When I say ok, I am saying there is some pain and I will have to take it easy for a while.  I actually haven't taken my HRT shot in about a month.  I got pissed at my doctors office when they said my levels were 1500.  WTF????  I tried to explain (calmly at first) that they drew blood about 30hrs post shot.  Ummm.  Doesn't take an endocrinologist to realize they fucked up.  When I got real shitty with them (trust me, VERY warranted) and demanded a call from the Doctor, I got a nice discharge letter from their office.  So, FUCK THEM.  I am telling all my patients who I have referred to them to go somewhere else.  They have received slightly similar shitty customer service.


Title: Re: Kranks Log
Post by: njflex on January 27, 2013, 05:34:41 PM
Hand is going ok.  Left shoulder is ok.  When I say ok, I am saying there is some pain and I will have to take it easy for a while.  I actually haven't taken my HRT shot in about a month.  I got pissed at my doctors office when they said my levels were 1500.  WTF????  I tried to explain (calmly at first) that they drew blood about 30hrs post shot.  Ummm.  Doesn't take an endocrinologist to realize they fucked up.  When I got real shitty with them (trust me, VERY warranted) and demanded a call from the Doctor, I got a nice discharge letter from their office.  So, FUCK THEM.  I am telling all my patients who I have referred to them to go somewhere else.  They have received slightly similar shitty customer service.
8)....good 4 u,,,,cool your feeling better,,,


Title: Re: Kranks Log
Post by: Krankenstein on January 27, 2013, 07:58:53 PM
8)....good 4 u,,,,cool your feeling better,,,

Yeah, I sat with my business partner in this douchebag's office and we talked about doing some cross marketing.  So, I asked how much an exam would be so I could transfer my script to him (HUGE fucking mistake).  He mentioned about $100 (so much for professional courtesy).  No problem.  It was less than the $300 or so I paid my original Dr.

I downloaded the intake forms.  I used a PDF editor to put all my info in (so my info would be VERY legible...this is relevant later) and then emailed it back and got a confirmation from the office manager that she got it.  Here's how my first day went:

1) They gave me intake forms.  When I mentioned I emailed them, they said they don't have them  (wow).  After about 10 mins they found them.

2) I asked REPEATEDLY if I would be able to continue with the way my script was being handled.  I would get the test cyp in the mail and I would inject myself.  They like to have someone come in every 9 - 10 days and get injected (hmmm...extra money for office visit anyone?).  I asked the front and they said talk to the nurse.  I talked to the nurse and she said talk to the doctor.  Again, I stressed that I didn't want to go through with the exam and incur a bill if I couldn't do it the way I had been doing it.

3) I am talking to the doctor and his cell phone goes off with a text message (I know the sound).  This mother fucker takes his cell phone out and starts replying.  I am starting at him in amazement.  I bluntly say to him "Would you like me to step outside so you can take care of this?"  He declines and we go back to talking about...NOTHING. He says there shouldn't be a problem with doing the shots on my own after I describe just how regimented I am.  My shots are at the exact same time (give or take 15 mins) every sunday night.  He goes on and on about how I have to have a PSA and EKG done every three mos.  Thats how its supposed to be done (can you say more and more money for him?)

4) I talk to the nurse who is doing my blood test about the test levels and she is shitty with me.  She gives me a paper script they print out and I ask if she can call it in to the place when I order from .  She gets REAL shitty with me and starts talking down to me about how the drug is a class III drug and I have to hand this to the pharmacist.  I snip back at her that I have been getting my shit for the last year or so from a place out of madison and does she expect me to drive up there as I have never had to drive up there before.  I also ask how places like walgreens fills prescriptions when you are on vacation if you dont have the script with you and you need something.  She shuts up.

5) I walk to the front desk and they tell me it will be $475!!!!  WTF.  I melt down.  I don't yell, but i lean forward and in a calm, even tone that I have had enough.  I tell them it was discussed what my charge will be.  I tel them I have an office and that I have never treated a patient like I was treated that day.  After some back and forth with a phone call to the one office manager who was in on the initial meeting she comes back and says the whole thing will be $130.  UNFUCKING REAL

6) Finally...in October I get a 'past due' phone call from the office.  I NEVER got my bill from them.  After some back and forth, I come to find that they never put my address in right!!!  HOLY FUCK!!!  The woman who put it in turned a "7" into a "1".  They don't look the same and they aren't even close on the keyboard.

Well, thats just the first visit.  I could tell you all about my EKG and subsequent need for an echocardiogram and ultrasound, but it would only serve to piss me off.  I got a letter from that office with a bill for $896.  FUCK THEM.  Take me to collections...I could really give a shit.  I am writing a letter and will put it on my credit bureau that I had a trade of service with them.

Fuck you Regency Medical Center in Barrington, IL.  Eat shit Dr. Aziz!!!!!!


Title: Re: Kranks Log
Post by: booty on January 28, 2013, 05:37:21 AM
Hope you got your neck sorted Krank.


Title: Re: Kranks Log
Post by: njflex on January 28, 2013, 05:44:57 AM
krank u look great,and are strong,virile,pretty much healthy at 43 other than wrist/hand issues ,,is it really worth the aggravation for the hrt right now,you were a great natural bber and i'm sure holding enough size at ur age to maintain cruise no?i like you as a poster and such so i'm not trying to pry into your life/regimine...


Title: Re: Kranks Log
Post by: booty on February 08, 2013, 04:54:30 PM
Updates krank! How's your wrist and knees? How is training?


Title: Re: Kranks Log
Post by: Krankenstein on February 14, 2013, 05:40:14 AM
Yeah, the log has been lacking as of late.  Mucho shit going on with family.  Since last week wednesday I have had a couple of workouts interrupted by phone calls regarding my mom.  Not going into it, and I am not the douche I used to be where I would shut my phone off no matter what.  Anyway, I am working on some programming for myself that will have me pseudo prepared for the Reebok Games this summer.  I am not going to actually compete, but I will prep as if I am and see how I do compared to other Masters competitors.

I still have a little wrist bullshit going on.  I am going for knee consult next week (maybe a shot...who knows), and I am still dealing with the left shoulder.  Fuck me.  So, this is how my programming is going to be laid out...

Sunday:
Rest

Monday:
BB Gymnastic (Olympic Lift)
Met/Con

Tuesday:
Strength
Met/Con

Wed:
Met/Con (bodyweight)
Plus : box jumps/Double Unders/Dynamic days (10x2-3 explosive stuff at 50% of max)

Thursday:
BB Gymnastic (Olympic Lift)
Met/Con

Friday:
Strength
Met/Con

Saturday:
BB Gymnastic (Olympic Lift)
Met/Con

I will be doing something that is based more off of a "feel" for that day.  Most periodization is based off a 1RM and then you have to do that percentage on that day regardless of what you feel like.  So, I found something that is set up like this:

Ex:
Clean and Jerk:  5RM - 90% 3x5  (This means work up to a good 5RM then do 3 sets of 5 reps with 90% of that)

I am going to finalize my thing this week and then start next week.


Title: Re: Kranks Log
Post by: Krankenstein on February 18, 2013, 01:18:45 PM
Week #1
Same weight to be used for all Olympic lift sets.  Weights are by ‘feel’.  For the exercises listed as : 5 x 2 (1+1) that means you do one of each for “1 rep”

Week #1
Monday:
Olympic lift
Snatch : 5 x 2
Snatch Pull : 4 x 3

Strength
Front Squat : 3 x 6
Hyperextension : 4 x 8

Conditioning
(non-leg intensive)

Tuesday:
Accessory
Push Press : 5 x 5
Box Pause Front Squat : 5 x 3
Strict Ring C2B Pullups : 5 x 5

Conditioning
---

Wednesday:
Rest / Recovery
(Here is where we work on Double unders, rowing, etc)
Conditioning
(Bodyweight) ---

Thursday:
Olympic lift
Power Snatch : 5 x 2
Power Clean & Power Jerk : 5 x 2(1+1)

Strength
Overhead Squat : 3 x 3
Reverse Hyperextension : 4 x 15

Conditioning
(non-leg intensive)

Friday:
Accessory
10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
5X5 Seated DB Shoulder Press
Good Morning : 4 x 10

Conditioning
---

Saturday:
Olympic lift
Clean & Jerk : 5 x 2+1
Clean Pull : 3 x 3

Strength
Back Squat : 10 x 2
GHR : 5 x 5

Conditioning
(non-leg intensive)


Title: Re: Kranks Log
Post by: Krankenstein on February 18, 2013, 01:22:56 PM
2/18/13

Olympic Lift:
Snatch - 5 x 2 (did 2 sets with 85, then remaining 3 sets with 95.  Really focusing on the hip drive)
Snatch Pull - 4 x 3 (all four sets with 95, again, focusing on pulling up with shoulders/traps, and the hip drive)

Strength
Front Squat : 3 x 6 (95, 115, 155) - I use the hand grip I would with a clean.  These actually didn't feel bad
Hyperextension : 4 x 8 (used 20lb medicine ball, felt easy...will use a bar across back next time)

Conditioning
"J.T."

21-15-9

HSPU
Ring Dips
Pushups

Finished in 9:26.  Not because of strength, but the shoulder and wrist still are not quite 100%. Fuck me!


Title: Re: Kranks Log
Post by: Krankenstein on February 19, 2013, 07:04:00 PM
2/18

Accessory/Strength

Push Press - 5x5 : 115, 135, 135, 155, 155 - Was worried about the shoulder.  I think I will be able to do 20 - 30lbs more next time

Front Squat to box (with pause) - 5 x 3 : 135, 135, 155, 175, 185 - Surprisingly these felt good.  Front squats were never my thing, but since starting the training like this I think I am getting better.  Felt like the weight was over my heels.

Ring Pullups (strict) - 5 x 5 : BW, BW, BW, +20#db, +20#db

Conditioning

3 Rounds for time:

30 Lunges (per leg)
30 Side-step squats (per direction)
30 Reverse lunge (per leg)

21:04  - THIS SUCKED!!!!!!  If I didn't finish in under 24 mins I was going to have to row 2K meters.  Heart rate didn't slow down for about 10 mins.


Title: Re: Kranks Log
Post by: Donny on February 20, 2013, 12:38:06 PM
i like reading your workouts, very diffrent . i like how you mix it up and have your own style.


Title: Re: Kranks Log
Post by: Krankenstein on February 21, 2013, 07:09:48 PM
2/21

Olympic
Power Snatch (5x2) - 115x2, 115x2, 135x2, 135x2, 155x1
a1: Power Clean - 135x2, 155x2, 175x2, 185x2
a2: Power Jerk - 135x2, 135x2, 155x2, 175x2, 175x1
a1 & a2 : 5x2 (1+1)

Strength
Overhead Squat (3x3) - 95x3, 95x3, 100x3
Reverse Hyper Extensions (4x15)

Conditioning
Wall Ball Squat (to 10ft) - 20#
Double Unders
Pushups (w/pause)
Weight Plate (floor to overhead) - 45# plate

30 secs work, 15 sec rest - 5 rounds

The olympic lifts today felt great.  I am by no means perfect, but there is a drastic improvement in the last few months.  Getting the hip drive and the bar moving up rather than out from the body is huge.  With the a1 & a2, you do a rep of a1, then a rep of a2 and that is considered one complete rep.  I had two bars.  One for the clean, and one bar placed about check (deck) level for the jerk.

While its so very unimpressive, the overhead squat was a PR for me....HA HA.  I need to be able to do sets of 10 with 135 before next year.  Tomorrow is going to be fun.  Looking forward to Saturday more.


Title: Re: Kranks Log
Post by: njflex on February 22, 2013, 07:39:47 AM
krank man ur really getting into it hard,can't fathom theses workouts,,u are like me in you have done traditional weights/reps thing,and now really going for new approach takes a lot to switch it up...ur leaner ,bigger or little both,,,no homo...


Title: Re: Kranks Log
Post by: Krankenstein on February 22, 2013, 08:58:33 AM
krank man ur really getting into it hard,can't fathom theses workouts,,u are like me in you have done traditional weights/reps thing,and now really going for new approach takes a lot to switch it up...ur leaner ,bigger or little both,,,no homo...

They take a little out of me, but they are by no means impressive.  I was thinking about some of the olympic lifters and leg size.  There are a number of them with bigger legs.  I wonder if incorporating some of that stuff into a BBer's workout for some training cycle would be helpful.  The snatch, clean, clean and jerk all rely on some good leg strength/posterior chain strength.

Little update...yesterday I had my consult for my knee.  WASTE OF TIME!!!!  My buddy worked it out so I could see the pain specialist that comes into his office.  Well, my original appointment was for 8am, well they had to change it to 1:30pm because something with the doctor.  Well, I see patients in the afternoon so I had to change my schedule slightly.  I told them I had to be out by 2:30..LATEST (30 min drive back to where my clinic is).  Well, I didnt get in to see the doctor until about 2:20.  He had only ONE appointment (and it was a follow up at that) and so the office said I would have no problem getting in and out by the time I needed.  The woman who was the follow up came out and I still sat waiting to see the doctor.  I get in to see him.  He looks over my stuff and basically said to me that "I don't know why they set you up to see me.  I am not comfortable doing knees.  I think you should go see an orthopoedic guy.  I will write a report up, but I would feel bad giving you a bill"  (side note: this visit was supposed to be comped due to the work I did for my buddy on his computer systems)

All told, I was in that guys office for MAYBE 7 mins.  I came away telling him more than he said to be.  He did a test for my ACL...something which ISN'T even the issue.  Its the bursa sac at the top of the knee cap.  Unfucking real with these medical doctors.


Title: Re: Kranks Log
Post by: Krankenstein on March 01, 2013, 05:12:43 AM
2/22

Strength
Banded Deadlift (50% 1rm bar + 20% band) 10 x 2 - 225#
Seated DB Military 5x5 - 50#
'Superset' the above two.  Every set of deads you will follow up immediately with a set of seated military.  Rest 60sec between each set of banded deads.  After the military press, rest 2mins.  Of note: left shoulder felt like shit.  On last set of military there was a slight crunch feeling.  I have had this before I started with the CF training.  Thats why I got the MRI earlier in the year.

Good Morning 4x10 - 65x10, 85x10, 95x10, 105x10, 115x10
Wasnt sure how my low back would feel.  Plus I go almost parallel with my torso on these.  Most people only drop 45 - 60 deg.

Conditioning
12min AMRAP

a) Row 200M
b) 10 24" box jumps
c) 40M farmers walk w/ 60# DB's
d) 15 Ring rows

3rds + a


Title: Re: Kranks Log
Post by: Krankenstein on March 01, 2013, 05:21:26 AM
2/23

Olympic
Clean & Jerk 5 x 2+1 (r:2m) - 135, 135, 135, 155, 175
Clean Pulls 3x3 (r:90s) - 155, 155, 155

Strength
Box Squat 7x3 (r:90s) - 225 for all sets
GHR 3x8 (r:60s) - BW all sets

Conditioning
5 Rounds 30s work/15s rest

Row machine
20# Med ball slam
Pushup on BOSU ball
GHD

Notes
- The 2+1 = Do 2 cleans, then do 1 clean and jerk.  Basically its a 3 reps set.
- The (r:x) will mean how long I am resting between each set.  M= Mins, S=sec
- The left shoulder took a while to warm up.  Just didn't feel right.  The workout overall was awesome.  Since incorporating a lot more olympic lifts, I am feeling overall better (strength-wise), but conditioning still needs work


Title: Re: Kranks Log
Post by: Krankenstein on March 01, 2013, 05:27:50 AM
2/25

Olympic
NA

Strength
NA

Conditioning
NA

Notes
- The (r:x) will mean how long I am resting between each set.  M= Mins, S=sec
- Went for another MRI of left shoulder.  I was convinced somethign was torn again.  Imagine extending your arm out like you are throwing a punch.  For the first 85% you dont have pain.  The last 15% you get a feel like someone just stabbed you around where ther bicep tendon inserts into shoulder.  Then take the exact medial part of your shoulder, go back about 2" and have the same feel during various ROM's.   I got the results back later tonight.  Same shit as before, no tear....bursitis and tendonosis.  FUCK.  Well, I am going to have to slow my progression down on my lifts.  I am going to have to do some rehab on it for next four week.  When I do overhead things, there is a feeling of 'instability' in it.  Overhead squats, the snatch, etc. feel weird.  I can't lock my shoulder girdle in place.  I have been dealing with this for the last few years.  When I would do pull downs (wide) my left shoulder always felt strange.  Now I know why.


Title: Re: Kranks Log
Post by: Krankenstein on March 01, 2013, 05:35:08 AM
2/26

Olympic
Power Snatch 10x5 (r:60s) - Just used olympic bar.  Nothing crazy

Strength
Push Press 8x5 (r:60s) - 95# (used for all sets, just feeling lock out at top)
Front Squat 5x3 (r:60s) - 135x3, 135x3, 155x5, 185x3, 225x3
Ring Pullups 4x5 (r:45s) - BWx5, BWx5, +10#x5, +10#x4, +10#x3

Conditioning
12min AMRAP

a) 10 BOSU pushup
b) 15 hyperextension
c) 20 knees to elbows
d) 50 rope jumps

6rds + c

Notes
- The (r:x) will mean how long I am resting between each set.  M= Mins, S=sec
- Took it VERY easy today.  Going to have my massage therapist at my office work on my shoulder for next few weeks.  Need to do some ultra sound as well.
- The front squats were good.  The weight may not seem like a lot, but I used the hand positioning of a clean.  Worked on keeping the bar on the front delts, and elbows up. 


Title: Re: Kranks Log
Post by: Krankenstein on March 01, 2013, 05:45:44 AM
2/28

Olympic
Power Snatch : 5 x 2, (r: 90s) - 95x2, 115x2, 135x2, 135x2, 155x2
Power Clean & Power Jerk: 5 x 2(1+1) , rest 2 min.

Strength
Overhead Squat: 3x3 (r: 90s) - 95x3, 95x3, 115x3
Reverse Hyperextension: 4x15 (r:45s) - BWx15, BWx15, +10#x15, +10#x15

Conditioning
21-18-15-12-9-6-3

Olympic Bar Squat
Ring Row
CF style sit up

Time = 9:56

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- The (r:x) will mean how long I am resting between each set.  M= Mins, S=sec
- I was a retard on the olympic stuff.  When I got done I realized that I did them wrong.  Wrong in the sense that I did a HANGING snatch and HANGING clean.  UGHS!!!!  When you do the "power" ones, you still start from the floor, but you don't drop to squat position.
- Just doing the shoulder rehab stuff for two days the overhead squats felt so much better.  I made a PR on them (wow..a shocking 115lbs.  Call me bad ass now!!)


Title: Re: Kranks Log
Post by: Krankenstein on March 03, 2013, 06:56:49 AM
3/1

Olympic
-

Strength
a1) Banded Deadlift : (55% 1rm bar + 25% 1rm band) 10 x 2 - 245#
a2) Split Military : 5x5 - 65x5, 95x5, 115x5, 115x5, 135x5

Good Morning: 4x10 - 95x10 (all sets)

Conditioning

Bench 135# - 21/15/9
Row 500M

For time - 9:56

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull

Comments
- 'Superset' a1 & a2.  Every other set of deads will follow up immediately with a set of seated military.  Rest 60sec between each set of banded deads.  After the military press, rest 2mins.
- The conditioning was the set of bench followed by the row, etc. 21 reps then 15 reps then 9 reps (basically 3 sets).  Went light because of shoulder.


Title: Re: Kranks Log
Post by: Krankenstein on March 03, 2013, 07:09:11 AM
3/2

Olympic
Clean & Jerk: 5x3+1 (r:2m) - 95# for all sets
Clean Pull: 4x3 (r90s) - 185 for all sets

Strength
Box Squat: 5x3 (r:90s) 75%1rm - 265# for all sets
GHR: 4x8 (r:60s) - BW all sets

Conditioning

5 Rounds, 1 min each exercise, AMRAP in the 1min, rest 15 secs after each exercise.

a) 135# Power Clean
b) 30" Box Jump

a = 46 reps
b = 65 reps

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise

Comments
- Went very light on the C&J because I need to go back to my bodybuilding mentality and use form over weight.  I am not 100% proficient at this move (far from it) and so I don't want to be one of those guys with ugly ass form
- The clean pulls sucked.  I have to read more on the proper way of doing these.
- Fucking knees again.  I feel more knee pain today than I felt all week.  I was feeling the knee pain when doing the C&J.  Coaching video talked about being over the balls of toes at start of clean.  I remember when this squat weight was something I did for 15+ reps
- Even the GHR's sucked today.  I procrastinated for about 20 mins trying to decide which conditioning thing to do.  I was almost going to stop, but I knew I couldn't.  I have a goal and need to get my head out of my ass.  I am sure many will criticize what I did for my conditioning.  Fuck 'em
- BIT IT BIG TIME on the box jump.  Wont post a pic, but its my first shin divot from CF.  Many from deads in my life, first from box jumps.


Title: Re: Kranks Log
Post by: njflex on March 05, 2013, 08:43:55 AM
AMAZING,,,I CAN'T EVEN COMMENT PRO/CON ON THIS CAUSE I'M NOT DOING THESES TYPE WORKOUTS,,,REALLY LIKING THEM HUH?ARE YOU EVER GOING BACK TO BASIC LIFTING/BBING ROUTINES IN FUTURE.


Title: Re: Kranks Log
Post by: Donny on March 05, 2013, 09:01:53 AM
I like that Krank does his own thing.


Title: Re: Kranks Log
Post by: Krankenstein on March 06, 2013, 07:32:27 PM
AMAZING,,,I CAN'T EVEN COMMENT PRO/CON ON THIS CAUSE I'M NOT DOING THESES TYPE WORKOUTS,,,REALLY LIKING THEM HUH?ARE YOU EVER GOING BACK TO BASIC LIFTING/BBING ROUTINES IN FUTURE.

Yeah, I really am liking them.  The pro is they kick the shit out of me.  The con is that I wish I had a true olympic lifting coach to learn this shit.  I get the "idea" of the form, but I will be damned if I can pick it up.  My tuesday/friday workouts are kind of like the old routines.  Thats the best I can say right now...

...and now for some shitty updates...

3/4

One of the few times in my life I have ever left a training session before I really got into it.  Sunday I got some very shitty news.  A classmate of mine, college, and dear friend passed away from cancer.  She was only 36 years old.  I couldn't get past my warm sets.  My mind kept drifting to the friendship.  When I would call, I would always get the "Hey Fishy...whats up?".  Bre...hope where ever you are that you are at peace.


Title: Re: Kranks Log
Post by: Krankenstein on March 06, 2013, 07:38:59 PM
3/5

Olympic
NA

Strength
Back Squat: 3x5 75% 1rm (r:2-3m) - 265x5, 5, 5
                  2x5 80% 1rm (r:2-3m) - 280x5,5
Push Press: 5x3 (r:60s) - 135x3, 3, 155x3, 3,160x3
OH Squat w/pause: 5x3 (r:60s) - 65x3, 3, 3, 75x3, 3

Conditioning
3 Rounds for time

Row: 250m
Walking Lunge: 100m
Squat (w/bar): 50reps

Time = 16:39

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise

Comments
- The back squats actually felt better than when I do them to a box.  Go figure!!!!  The knee pain was minor doing these full range.  Maybe I should not do the box squats anymore.
- The OH squats had a 3 second pause to them.  I am working on keeping the bar just behind the head.  I tried doing a set of these with a friends squat shoes.  Felt a hell of a lot better than me doing them in regular shoes. 


Title: Re: Kranks Log
Post by: njflex on March 06, 2013, 07:46:50 PM
Yeah, I really am liking them.  The pro is they kick the shit out of me.  The con is that I wish I had a true olympic lifting coach to learn this shit.  I get the "idea" of the form, but I will be damned if I can pick it up.  My tuesday/friday workouts are kind of like the old routines.  Thats the best I can say right now...

...and now for some shitty updates...

3/4

One of the few times in my life I have ever left a training session before I really got into it.  Sunday I got some very shitty news.  A classmate of mine, college, and dear friend passed away from cancer.  She was only 36 years old.  I couldn't get past my warm sets.  My mind kept drifting to the friendship.  When I would call, I would always get the "Hey Fishy...whats up?".  Bre...hope where ever you are that you are at peace.
sorry man,,,,,beat,,my brother in law just had successful surgery cancer gone rectal no chemo/rad/and his colitis severe is cured downside bag for life he's 45 but doing good already 3 wks later,,,


Title: Re: Kranks Log
Post by: booty on March 06, 2013, 11:46:37 PM
I am sorry for your loss krank.  May your dear friend be resting in peace! Very sad...


Title: Re: Kranks Log
Post by: Krankenstein on March 10, 2013, 06:22:25 AM
Thanks guys.  This was such a tough week. Lots with work and and then finding out I wouldn't be able to attend the funeral was hard.  First was because I need to fix my heater core in my car (probably looking at $700 repair).  I could have put that off so I could take the flight.  The worst was how my 'partner' was not able to cover the office.  I call bullshit!  So tired of requesting days off and not getting cooperation.  Going to look into heading back to Phoenix I think.

Well, onto the workouts...

3/7

Olympic
Power Snatch: 5x3 (r:90s) - 95x3, 135x3, 3, 155x3, 2
Power Clean + Power Jerk: 5x3(1+1) (r:2m) - 135x3, 3, 3, 3, 3

Strength
OH Squat: 5x3 (r:90s) - 95x3, 3, 3, 115x3, 125x2
Kneeling Squat: 5x5 (r:90s) - 135x5, 225x5, 5, 5, 5

Conditioning


Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise

Comments
- Due to a commitment to a review board I am part of, I could not get to my conditioning.  Then there was a lame fuck-all clinic doctor meeting.  I wasn't done with that till about 1:45.  Then I had to run to grab my protein powder (dont ask why I am not ordering online).  This was a long fuck day.  I didn't even feel like making my cheat meal.  I just had a burger, some chips and went to bed. FML


Title: Re: Kranks Log
Post by: Krankenstein on March 10, 2013, 06:30:37 AM
3/8

Olympic
NA

Strength
Deadlifts: 10x3 (EMOM) - 325 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Seated DB Press: 5x5 (r:60s) - 60 x 5, 5, 5, 5, 5
Good Mornings: 4x12 (r:60s) - 95x12, 12, 12, 12

Conditioning
Fran: 21-15-9
95# Thrusters
Pullups

Time: 6:31

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise

Comments
- Shitty, Shitty days again.  One of the trainers brings his puppy in.  Has stayed away from everyone when they are training.  I was setting up my banded deadlifts when I saw the mat was wet from a leak in the corner.  So, I was putting that away and rolling the 150lb dumbells (which I use to secure the bands) towards the rack and it was like slow motion.  She didn't move and it rolled over her toes a little.  FUCK ME.  I hate that sound when puppies yelp. 
- Then on to the DB presses.  My shoulders felt like I had glass in them.  UGH.  Didn't warm them up thoroughly.
- I was debating going home after all of this, but I wanted to challenge myself. I talked myself into the "Fran" workout.  I think I shaved about 2mins off my time.  I could have gone faster if I had a better pullup set up.  There were people using the racks with the pull up bar I normally use.  Oh well


Title: Re: Kranks Log
Post by: Krankenstein on March 10, 2013, 06:37:01 AM
3/9

Olympic
Clean & Jerk: 5x1 (r:2m) - 135x1, 165x1, 185x1, 185x1, 190x1
Clean Pull: 3x3 (r:90s) - 135x3, 155x3, 155x3

Strength
Squat (with 2sec pause at bottom and explode up): 50%1rm 5x3 (r:60s) - 185x3, 185x3, 185x3, 185x3, 185x3
GHR: 4x8 (r:60s) - BWx8, BWx8, BWx8, BWx8

Conditioning
10 Rounds for time -

1 x 225# Deadlift
3 x Strict Pullup
6 x Lunge Steps per leg

Time = 9:15

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first

and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will

mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise

Comments
- The C&J is getting better.  I am learning that I am not popping my chest up, not setting up for the jerk part (taking a pause to reset the bar on the shoulders), and not driving my foot back far enough so I don't have to jerk the bar too high.  Love it.  It actually feels good knowing I have more to learn.
- The clean pulls just feel fucking awkward.  I have to do them so I can master the Oly lifts.
- I chose to do the pause squats because I am tired of the way the box squats make my knees feel.
- GHR still feels like shit on the left hamstring...don't know why.


Title: Re: Kranks Log
Post by: Krankenstein on March 10, 2013, 06:46:06 AM
3/10

Olympic


Strength


Conditioning
3 Ronds for time:

50 Flutter Kicks
25 Air Squats
20 Cals on Stair stepper
15 Pushups
10 K2E
5 Burpee

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise

Comments
- I decided to do some conditioning today even though it is a rest day.  I was going to head to the gym, but said fuck it.  Its cold, and rainy.  I figured I could get it done at home.  Also, I am going to make my rest days more active unless I truly feel beat down.  In addition I have been reading more and more and think that the program I was doing was going WAY above what I could recover on.  


Title: Re: Kranks Log
Post by: booty on March 11, 2013, 01:27:21 AM
Krank shame on you for running over a puppies toe.  :P


Title: Re: Kranks Log
Post by: Krankenstein on March 11, 2013, 04:19:09 AM
Krank shame on you for running over a puppies toe.  :P

UGH.  I watched it in slow motion.  I felt horrible.  I knew what was going to happen.  On Saturday I brought some treats for her and she warmed up to me again. 


Title: Re: Kranks Log
Post by: booty on March 11, 2013, 05:17:34 AM
UGH.  I watched it in slow motion.  I felt horrible.  I knew what was going to happen.  On Saturday I brought some treats for her and she warmed up to me again. 
She might like potato chips  too.  ;D


Title: Re: Kranks Log
Post by: Krankenstein on March 12, 2013, 06:38:07 PM
She might like potato chips  too.  ;D

Yes, she may


Title: Re: Kranks Log
Post by: Krankenstein on March 18, 2013, 07:53:59 PM
3/11

Olympic
Power Snatch: (Work up to a single then 75% of that) 3x2 - (Single  = 155) 115x2, 2, 2
Heaving Snatch: (Work up to a single then 80% of that) 3 x 2 - (Single = 125) 95x2, 2, 2

Strength
3 x ME T2B

Conditioning


Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- Wasn't feeling it today.  I left the gym after the T2B.  Just needed to clear my head


Title: Re: Kranks Log
Post by: Krankenstein on March 18, 2013, 07:57:34 PM
3/12

Olympic
Clean & Jerk: 5x2+1 (r:2m) - 135x2+1, 135x2+1, 155x2+1, 155x2+1, 175x2+1
Clean Pull: 3x3 (r:90s) - 175x3, 175x3, 175x3

Strength
Squat: 3x5 (r:90s) - 275 x 5, 275x5, 275x5
Hyper Extensions: 4x10 (r:60s) - BWx10, 10, 10, 10

Conditioning
7 min AMRAP
a) 5 Burpee pullups
b) 3 HSPU

6rds + a

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- The HSPU SUCKED!!!!  My shoulders DID NOT like these.  I don't get it.  I am somewhat strong with overhead pressing, but not with handstand pushups


Title: Re: Kranks Log
Post by: Krankenstein on March 18, 2013, 08:02:09 PM
3/14

Olympic
Power Snatch: 5x2 (r:2m) - 125x2, 135x2, 145x2, 145x2, 155x2
Power Clean: 5x2(1+1) - 135x2, 155x2, 155x2, 175x2, 175x2

Strength
Front Squat: 3x3 (r:90s) - 225x3, 225x3, 225x2

Conditioning

12 min AMRAP

a) 7 x 225# deadlift
b) 10 pullups (strict)
c) 200m row

4rds + b

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- I need to get the 'rack position' improved.  I can see that this is really going to hinder me in my progress on the clean based movements.


Title: Re: Kranks Log
Post by: Krankenstein on March 18, 2013, 08:06:07 PM
3/15

Olympic
10 Mins to establish 3RM of OHS - 125#

Strength
Ring Pushups: 4x8 (r:60s) - BWx8, 8, 8, 8
GHD: 4x8 (r:60s) - BWx8, 8, 8, 8

Conditioning
3-6-9-12-9-6-3

95# Hang Clean Thruster
Burpee
24# Box Jump
20# Wall ball squat

Time : 21:31

(The way this works is you do 3 reps of all, then to 6 reps of all, etc. until you are done)

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- Dont ask me why I did this.  I knew what was coming tomorrow.  The thruster combo was going to destroy my shoulder for sure


Title: Re: Kranks Log
Post by: Krankenstein on March 18, 2013, 08:11:08 PM
3/16

Olympic
10 Mins to find 1RM of Snatch : 135#!!!
10 Mins to find 1RM of Clean : 195#

Strength
10 Mins to find 1RM of Front Squat : 275#

Conditioning
12 Min AMRAP

a) 5x115# Shoulder to overhead
b) 10x115# deadlift
c) 15x24" box jump

8rds + a, b, and 4 of c (this totals to 259 reps)

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- Yep, the shoulders were destroyed today.  UGH.  I still managed to get some good numbers.  I know the 135# snatch is not all that impressive, but for me I think back to just November and doing just 65# was not pleasant.
- The conditioning workout is taken from the main site.  Its the second round workout for qualifying for regionals for the 2013 games.  With my 259 reps I was in the top 100 (well, number 99).  I know I have a lot more to go, but this is encouraging.


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 04:13:05 AM
3/18

Olympic
Clean and Jerk: 5x3+1 (r:2m) - 175 for all sets
Clean Pull: 4x3 (r:90s) - 175 for all sets

Strength
Squat: 5x5 (r:90s) - 275 for all sets
GHD: 4x10 (r:60s) - BW for all sets

Conditioning
No conditioning as I was running behind

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
Feel beat up today.  The cleans have been harder for me than the snatches. 


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 04:16:28 AM
3/19

Olympic
Snatch: 5x3 (r2m) - 120x3, failed, 95x3, 3, 3
Snatch Pull: 4x3 (r:90s) - 135 for all sets

Strength
Front Squat: 4x3 (r:90s) - 225 for all set

Conditioning
3 Rounds of :

4 Min AMRAP
10 Pushups
20 Burpee
30 K2E

Then -

1min of ME Wallball (20#)

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- The snatch just wasn't happening for me.  I couldn't get the weight locked in.  I was still beat up in the shoulders.  I am thinking I need a good deload week.  My mind just wasn't in the whole thing.


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 04:21:04 AM
3/21

Olympic
Power Snatch: 5x3 (r:2m) - 145 for all sets
Power Clean + Power Jerk: 5x3(1+1) - 145x3, 155x3, 3, 3, 3

Strength
OH Squat: 5x3 (r:90s) - 115x3, 3, 3, 3, 3

Conditioning

7 Rounds for time

7 Thrusters (75#)
7 Pullups
7 Burpees

Time = 10:41

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- I had to split this up into different training sessions.  Fucking meeting this morning that I didn't want to go to.  By the time I was done with the Olympic stuff I knew I was running too late to get anything done.  The conditioning at night smoked me.  My lungs were on fire at about the 3rd round.  I have to say that there was a 20yo kid who wants to play pro football that couldn't get through 2 rounds of this.  He 'tapped out'.  Still thinking I need a deload week


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 04:24:03 AM
3/22

Olympic
None

Strength
10 Min to find 3rm on Deadlift - #425
10 Min to find 3rm on Push Press - #175

Conditioning
12 Min AMRAP
a) 4 rep 75# Shoulder press
b) 8 rep 75# SDHP 35# KB Swing
c) 12 Rep 75# Front Squat

Total Rounds - 7 + a

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- There was NO WAY I was going to be able to do the SDHP.  My shoulders gave me the big 'fuck off' the first rep.  So  had to switch to KB swings.  That was bad.  It was like someone put glass shavings in my shoulders.  Not happy.  I did this workout the first thing in the day.  That means about 12hrs after the conditioning workout from Thursday night, which was, in turn, about 10hrs from the heavy stuff in the morning.  What the fuck was I thinking??  I am not that young to be able to recover that fast


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 04:42:56 AM
3/22

Olympic
Snatch: 6x1 90% 1RM (r:2m) - 120 x 1, 1, 1, 1, 125 x 1, 1
Clean: 6x1 90% 1RM (r:2m) - 155 x 1, 1, 1, 175 x 1, 1, 1

Strength
Front Squat: 3x1 90% 1RM (r:90s) - 245 x 1, 1, 1
GHD: 4 x 12 (r:60s) - BW for all sets

Conditioning
12 Min AMRAP

20 56# KB Swing
100m Row
20 Wallball Squat (20#)

4 Rounds....too tired

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- Well, today sealed it.  I need a deload week.  The olympic lifts were not what they should be.  I couldn't get the snatches to lock position.  The front squats felt like shit.  Even the KB swing felt like I was using 100# dumbell.  That settles it.  I am going to scale it down next week.  The old man needs a little break.


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 04:46:15 AM
3/23

Rest day -


Comments
- I actually went to my old gym to work on double unders.  I have said this before, but I need to get these.  BADLY.  Well, both of the rooms I generally use were full.  Some yoga class (which I have been contemplating taking for flexibility) and the basketball court.  I ran into this one guy who I spoke with about 2 months ago.  Thinner guy who was holding a 20# db doing PERFECT pistol squats.  He had given me some tips on doing the double unders.  I worked on them today for about 20 mins.  I managed to do 5 singles, then a double, then more singles.  I actually had a nice rhythm  for a brief moment.  Tomorrow I am going to start with a deload and give myself a chance to recover.


Title: Re: Kranks Log
Post by: njflex on March 25, 2013, 10:31:06 AM
nice load there krank,,how's body feeling overall?hand?clear up hrt doctor mess...


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 12:57:25 PM
nice load there krank,,how's body feeling overall?hand?clear up hrt doctor mess...

The body is beat up....and bad.  I feel old.  LOL  I need a break.  I have never felt like this with the bodybuilding.  The shoulder is getting better because of the therapy, but the wrist is still feeling it.  It will heal completely.  Just takes time.  Regarding the HRT.  Nope.  The fucker actually never returned my last phone call and they actually added $25 late fee to my bill.  Then his office sent me a letter stating I either pay something or I get sent to collections.  Now the little POS has pissed me off.


Title: Re: Kranks Log
Post by: njflex on March 25, 2013, 01:24:47 PM
The body is beat up....and bad.  I feel old.  LOL  I need a break.  I have never felt like this with the bodybuilding.  The shoulder is getting better because of the therapy, but the wrist is still feeling it.  It will heal completely.  Just takes time.  Regarding the HRT.  Nope.  The fucker actually never returned my last phone call and they actually added $25 late fee to my bill.  Then his office sent me a letter stating I either pay something or I get sent to collections.  Now the little POS has pissed me off.
SHOULDER WHATS GOING ON,,,UR VERY IN TUNED WITH SET BACKS,,I'M HAVING ISSUE TOO UPPER REAR BACK TO REAR DELT AND SHOULDER,DOWN ARM TO 1 THUMB LOOSING SENSATION,,,


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 01:40:15 PM
3/25

Olympic
20 mins to find 1rm of Snatch - 145#  Personal best for me!!

Strength

Conditioning

"Diane"

21-15-9

Deadlift #225
HSPU - modified with a band to allow me to perform the pushups.

Time = 4:21

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

Comments
- This is going to be a 'deload' week of sorts.  I am just play beat the fuck up.  I am thinking tonight I am going to just chill out and have a nice burger with some fries.
- I am getting better at the snatch.  I still need to get the bar up faster and the hips under the bar faster.  I am actually finding that if I pause for a brief second after its overhead and I am in the squat position.  I probably could have gotten 150# but I just couldn't lock the arms out fast enough and in the proper position in order to land the lift.


Title: Re: Kranks Log
Post by: Krankenstein on March 25, 2013, 01:41:27 PM
SHOULDER WHATS GOING ON,,,UR VERY IN TUNED WITH SET BACKS,,I'M HAVING ISSUE TOO UPPER REAR BACK TO REAR DELT AND SHOULDER,DOWN ARM TO 1 THUMB LOOSING SENSATION,,,

Still the same shit as when I had the MRI.  Its getting better.  I have to do a lot of mobility prep before I train.  I would caution that losing sensation is a sure sign of nerve entrapment.  Get it checked out


Title: Re: Kranks Log
Post by: Krankenstein on March 26, 2013, 08:15:56 AM
3/26

Olympic

Strength
20 mins to find 1rm for High Bar Back Squat - 375#

Conditioning

Prep:
Row 500m at 75% intensity - rest 3m
Row 500m at 85% intensity - rest 4m
Row 500m at 90% intensity - rest 5m

Test:
Row 500m - all out

Time = 1:35

Comments
- Alright...a couple of things.  The back squat is a personal best of sorts.  I was worried that I was not going to ever be able to go heavy like that again.  Its not 405 or anything like that, but still more than I have been doing.  Can't wait for the full on programming to start.  Still, it does suck recalling the days of repping with 405.  *sigh*
- The row is ANOTHER personal record for me.  I will look back, but my previous was 1:38.  The :03 may not seem like much, but you would be amazed at the difference.  This time I did not "shoot my wad" on the first :30.  I kept a nice pace of 1:40/500m until I was about 300m in.  Thats when I made the rowing strokes faster and longer.  


Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on March 28, 2013, 08:01:14 PM
3/27 - Rest Day (worked on Double unders...getting better)

3/28

Olympic

Strength

Conditioning
"Isabel"

30 Snatches (power) w/ 135#

Time : 5:02

Comments
- I broke them up into 3 sets of 10 (with about a 15 - 20 second breather in between sets).  The main thing that got me is getting the bar down from the over head position.  I had to drop it and make sure that the bar didn't bounce too far away from me.  I am sure if I see how others handle that problem I probably could shave about one minute off the time.

- Did another 25 mins of Double Under work.  I am doing so much of it I feel like I need to have my foot adjusted.  I am now able to do a couple of singles, then a double under, then singles, etc, etc.  The most DU's I can string together is 3.  Then I freak out and screw up my timing.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first

and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will

mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when

listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on March 31, 2013, 04:42:36 AM
3/29

Olympic


Strength
10min to establish 1rm on Push Press - 195#
1 attempt for ME on Muscle up - did not even try these
1 attempt for ME on Double under - I know this already.  Its 3....I suck
10 min to establish 1rm on Bench Press - 295#

Conditioning
Row 2000K - 7:58

Comments
- I am happy with the push press.  I have not had the strongest shoulders for as long as I can recall.  Most I have ever done with dumbell military is 90x1 or 2.  Pathetic
- The bench probably could be 300#.  I was NOT going to push it.  I am doing better with my shoulder and do not want to do anything that is going to cause any major set backs.  The shoulders are not 100% yet, but they feel good enough for this.  The programming I will be doing for the next eight weeks don't call for much heavy benching.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on March 31, 2013, 04:56:57 AM
3/30

Olympic


Strength


Conditioning
2012 Crossfit Regionals Event #4 (modified for masters) - 22:00 cap time limit

50 x 95# Back Squat
30 Pullups
30 x 95# Shoulder to overhead
50 x 65# Front Squat
30 Pullups
30 x 65# Shoulder to overhead
50 x 45# Overhead Squat
30 Pullup
30 x 45# Shoulder to overhead

Time- 26:24  :-[

Comments
- Looking at this, it would appear to be something that would not take more than 15 mins.  Well, the way its done is this.  You can only use one bar, which means you are responsible for loading the bar.  There is no "rack", so the bar starts from the floor every time.  The pullups are the things that kill your time.  I did the first 50rep squats 'unbroken'.  I took a couple deep breaths in the 50, but did not stop.  The front squat did me in as well.  I couldn't keep that front rack position.  I should have warmed up my shoulders more.  I broke the pullups into sets of 10.  You just have so little in your tank going continuous like that.  I laid on the ground for like 10 mins after doing this. 
- I did some double under work after this.  I think I am using too heavy of a rope.  I did this one rope that had NO WEIGHT to it and managed to string 5 in a row.  I am still getting thrown off when I string a few together.  I have to learn to remain calm.
- Next Monday is going to be a BITCH!  Its the start of my real time programming.  Maybe I will upload a document of what I am going to be doing.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 01, 2013, 06:44:32 PM
4/1


Olympic
7x1: 3-Position Snatch (r:60s) - 95x1, 115x1, 1, 1, 125x1, 1, 1
3x3: Snatch Pull (r:60s) - 185 x 3, 3, 3
3x3: Heaving Snatch (r:60s) - 105x3, 3, 115x2

Strength
3 x ME HSPU (r:60s) - 10, 10, 8
3x15 Reverse Hyper Extension (r:60s) - 15, 15, 15

Conditioning
12 min AMRAP

a) 5 x 165# Power Clean
b) 10 T2B
c) 15 20# Wall Ball

4rds + a

Comments
- I was suprised at how easy the snatch weight was, but was destroyed at how hard the 3-position set was.
- The heaving snatch also was somewhat easier than expected, but I was trashed by this point
- I moved my hands out wider with the HSPU and only stopped at 10 because I thought my shoulder would start hurting.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


This week's routine:


Title: Re: Kranks Log
Post by: Krankenstein on April 02, 2013, 09:53:47 AM
4/2

Olympic
7x1: 3-Position Clean + Jerk (r:60s) - 135x1, 1, 1, 1, 145x1, 1, 1

Strength
3x5 Push Press (r:60s) - 135x5, 5, 5
3x5 Pendlay Row (r:60s) - 185x5, 5, 5
3x5 Squat (r:2m) - 255x5, 5, 5
3x3 Squat (r:2m) - 285x3, 3, 3

Conditioning
2 Min x Distance Handstand walk - 5ft.  (wow...pathetic)

3 rounds for total reps of:

1:00min ME KB swing 53# - 30, 28, 26
Then Rest 30s
1:30min ME Burpee Box Jumps 30″ - 15, 13, 13
Then Rest 30s
2:00 ME Row for Distance - 480m, 488m, 494m
Then Rest 30s

Comments
- The handstand walk will probably be removed and replaced with just a handstand hold.  I feel that if you can't even hold a handstand, how can you do a walk.
- The 3-position clean SUCKED.  It beats the shit out of your hands because you aren't putting the bar down.  I have a nice rip in a finger pad from yesterdays snatches.  The way these are done is that you do all three cleans, and then you do a jerk to finish.  The cleans are progressive (just like the snatches were : floor, 1" above floor, from the hips).  You still do a squat with it, just varying the height that the bar starts at.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 07, 2013, 04:52:01 AM
4/3

Rest day....NEEDED IT

4/4

Olympic
Snatch (From Blocks - just above knee) - 7x1 (r:60s) : 95x1,1, 115x1, 1, 125x,miss, 1, 1
Clean (From Blocks - just above knee) - 7x1 (r:60s) : 125x1, 1, 1, 135x1, 1, 155x1, 1

Strength


Conditioning
Run 5K - Time : 34:03

Comments
- I think I finally found the correct hand position for the cleans.  The cleans were actually easier than the snatches.
- The 5k was, shall we say, PATHETIC.  I hate running.  I have always hated running.  My shirt was soaked when done.  I didn't stop sweating for the next 3hrs after this.  Unreal

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 07, 2013, 05:02:04 AM
4/5

Olympic
20 Mins to establish 1rm Snatch - 160#
20 mins to establish 1rm Clean & Jerk - 210#

Strength
Pause Front Squats - 75% of 1rm (EMOM for 7 mins, pause 2 - 3 seconds in hole) : 205#x2, 2, 2, 2, 2, 2, 2, 2

Conditioning
"Jackie"

1000M row
50 Thruster (45#)
30 Pullups

Time : 10:05

Comments
- All I can say is that I am freaking out.  Thats a 15# increase in my weights for both snatch and C&J in under 1mo.  I like the snatch so much more than the C&J.  The hand position change for C&J helped from a couple of days ago.  I am getting better at the fast pull from the floor and not lagging with it.  Also, the fast drop down to the squat position for both movements is getting better.  I wrap my left knee and am finding that I am in less pain than I normally would.  The wrist wraps also help a ton.  Tomorrow I am going to work on some double unders at the gym  I need to get these down.
- Oh, and the front squats SUCKED after doing the olympic movements.  I will probably always hate them.
- I looked back at my last Jackie time and I was WAY slower.  It can only be from all the stuff I did previously.  I did well on the row (about 3:19 for the 1000m) but the thrusters kicked my ass.  

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort



Title: Re: Kranks Log
Post by: Krankenstein on April 09, 2013, 01:15:32 PM
Well, fuck all!!!  I am fighting off something.  Sunday night I couldn't get warm.  I slept with sweatshirt and warm up pants.  Normally when I am not feeling good I will debate if I am going to train.  Monday I legitimately had no desire to train.  I did train this morning, but didn't get through it all.  Strength wasn't there nor was there the drive.  I went home and slept from noon till about 2:15.  Unreal!  Going to take about two weeks just to come back to where I was on Saturday.


Title: Re: Kranks Log
Post by: Meso_z on April 10, 2013, 11:14:42 PM
Hey krank, whats your training philosophy? Do you train for strength? Any sample week routine? Meanwhile, im gonna browse previous pages of the log.


Title: Re: Kranks Log
Post by: Krankenstein on April 13, 2013, 03:56:41 AM
Meso,

The previous page had the training for the last week.  I am probably going to do that for every week from here on out.  Probably not as .jpg but as a pdf.  Anyway, my philosophy now is different than when I was bodybuilding.  Are you referring to my training now or then?  Here is a link to a version of the PHAT training that Layne Norton likes.  I modified it somewhat:

http://www.getbig.com/boards/index.php?topic=465905.msg6702797#msg6702797


Title: Re: Kranks Log
Post by: Krankenstein on April 13, 2013, 05:28:52 AM
4/9

Olympic
Snatch Deadlift + Low Hang Snatch - 7x2 (1+1) (r:60s) : 115x2, 2, 135x2, 1, 115x2, 2, 2
Snatch First Pull - 7x3 (r:60s) : 185x3, 225x3, 3
Snatch Grip Shoulder Press - 3x5 (r60s) : 65x5, 5, 5

Strength
ME T2B - 3 sets (r:60s) : 10, 7, 6
Reverse Hyper Extension - 3 x 10 (r:60s) : 10, 10, 10

Conditioning


Comments
- Today was a complete waste.  I should not have come in.  I was feeling like shit already from the last two nights of not sleeping.  Body was run down.  I had major SI joint pain which made doing the snatches ABSOLUTELY miserable.  I mailed it in on the 'strength' part of the workout. 

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 13, 2013, 05:33:04 AM
4/10 - 4/11

Sick

4/12

Olympic


Strength
Deadlift - 7x2 80% 1rm (r:60s) - 385 x 2 (all sets)
Bench Press - 7x3 75% 1rm (r:60s) - 225 x 3 (all sets)
Pullup w/ tempo - 3x5 (33x, r:60s) : +5# x 5, 4, BW x 4
GHR - 3 x 10 (r:60s) : BW x 10, 10, 10

Conditioning


Comments
- I Just took last week Friday's workout and scaled it back a little.  I had only about 50% of the motivation to train.  By the time I got done I was happy I went through with it.  I did go through the workout at a slower pace between exercises.  I would have had this stuff all done in about 30 - 40 mins.  This took me about an hour.  I will pick up the intensity tomorrow.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 13, 2013, 11:48:44 AM
4/13

Olympic
5 Attempts to find 1RM for :

'Bear Complex'
Clean - 1 rep
Front Squat - 3 reps
Jerk - 1 rep
Back Squat - 3 reps
BTN Jerk - 1 rep

1rm = 185#

Strength

Conditioning
3 Rounds for time

9 Kipping pullups
7 Power cleans - 135#

Time = 6:44

500m Row = 1:30 PR

Comments
- The bar complex is done like this : once you clean the bar, the bar can not touch the ground until you do another clean.  So, the way you do this is : do a full clean, keep bar on shoulders (front rack) and do the 3 front squats, then do a jerk, lower bar down behind neck and do 3 back squats, then do another jerk from behind the neck.
- I got another PR with the rowing.  I am not sure I will get it down to 1:25.  That 1:30 takes so much out of you.  I was panting for about 10 mins afterwards.  Hopefully I didn't fuck myself by doing all this right after being sick.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 17, 2013, 04:25:54 AM
This is what my current week will look like:

http://www.megafileupload.com/en/file/412030/Wk-3-pdf.html


Title: Re: Kranks Log
Post by: Krankenstein on April 17, 2013, 04:28:12 AM
4/15

Olympic
Snatch Deadlift + Low hang snatch (1" off floor) - 7x2 (1+1) (r:60s) : 95x2, 2, 115x2, 2, 2, 125x2, 135x1
Snatch First Pull - 3x3 (r:60s) - 225x3, 3, 3
Snatch Grip Push Press - 3x5 (r:60s) - 65x6, 85x5, 105x5

Strength
T2B - 3xME (r:60s) - 10, 8, 6
Reverse Hyperextension - 3x10 (r:60s) - 10, 10, 10

Conditioning

2 Rounds for reps:

1Min Rope pull - Lv.4
-then-
a) 7 Hanging Snatches 95#
b) 14 HSPU
c) 50 Rope jumps

Round #1 : 146', 1+b (12 of them)
Round #2 : 141', 1+b (6 of them)

Finish off with another 1 min Rope Lv 4. : 148'

Comments
- First off I had to do this workout at 8:30 pm.  I HATE training that late.  Thanks to a good friend, I actually worked out.  The day was shitty and I was just going to go home and say 'fuck it'. 
- I realized I was doing the snatch grip push presses wrong.  I was doing them in front of the neck.  Um, dipshit you are supposed to hold the bar as if in squat position and do a push press.  Much easier.
- The conditioning with the rope was supposed to be climb the 15' rope as many times as possible, but we don't have that so I went to the rope machine we have (pictured earlier in this thread) and just did it for a minute and recorded overall distance.
- I used wrist STRAPS for the hanging snatches.  I started out with 135#.  Nope.  Too heavy
- The conditioning called for double unders....that will have to be changed.  LOL

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 17, 2013, 04:35:19 AM
4/16

Olympic
Clean Deadlift + Low hang clean (1" off floor) + jerk - 7x2 (1+1+1) (r:60s) : 115x2, 2, 135x2, 2, 2, 155x2, 2

Strength
Push Press - 3x5 (r:60s) : 135x5, 5, 155x5
Pendlay Row - 3x5 (r:60s) : 205x5, 5, 5
Squat - 3x5 (r:2min) 75%1rm : 280 x 5, 5, 5
Squat - 3x3 (r:2min) 85%1rm : 315 x 3, 3, 3
Front Squat - 5x2 (r:90s) pause 5 sec in hole : 135x2, 2, 155x2, 2, 165x2

Conditioning
2 Rounds for time

Run 400m
-then-
5 Rounds of
a) 5 Pullups
b) 10 Push ups
c) 15 Squats

Time : 17:38

Run another 400m

Comments
- I didn't get into the gym until about 11:30am.  I was still a little trashed from yesterday.  So damn beat up
- I HATE FRONT SQUATS.  All I need to say
- Oh, and I also hate running.  Enough said

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 17, 2013, 04:36:13 AM
4/17

Rest Day


Title: Re: Kranks Log
Post by: Krankenstein on April 17, 2013, 08:18:17 PM
In case there are those that want them...

Week #1 : http://www.filedropper.com/week1

Week #2 : http://www.filedropper.com/week2


Title: Re: Kranks Log
Post by: Krankenstein on April 20, 2013, 03:24:01 AM
4/18

Olympic
Snatch from blocks (just above knees) - 5x2 (r:60s) : 115x2, 2, 125x2, 2, 2, 1
Clean from blocks (just about knees) - 5x2 (r:60s) : 125x2, 135x2, 155x2, 2, 165x2

Strength


Conditioning
7min AMRAP

8 Push Jerk 135#
10 T2B
40 Rope Jumps

Rounds : 3

-then-

1 Min AMRAP
UB Hang Power Cleans #135

Reps : 11

Comments
- The stuff from the blocks does not seem difficult at first, but you really have to generate a lot of speed to do it right.
- The conditioning really did wipe me out.  I used straps for the hang power cleans.  I knew there was no way my hands woudl survive nor would my grip

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 20, 2013, 03:36:23 AM
4/19

Olympic


Strength
Top Pull Deadlift - 5x2 @ 90% (r:60s) : 405x2, 2, 2, 2, 2
Bench w/ bands - 5x3 @ 55% Bar + 25%band (r:60s) : 165x3, 3, 3, 3, 3
UH Pullups w/ tempo - 3x5 (33x) (r:60s) : +10x5, 5, 4
GHR - 3x10 (r:60s) : 10, 7, 4

Conditioning

Done for total time -
30 KB Swing - 30#
30 Wall Ball - 20#
30 C2B
Row 1K
20 KB Swing - 30#
20 Wall Ball - 20#
20 C2B

Time : 18:55

Comments
- The deads aren't too bad, just awkward starting from off the rack, then having to re-rack at the end
- I HATE benching.  It wasn't too bad, but it really felt like shit on the left shoulder.  I don't know if I used the wrong bands or just the instability of the bands but my AC joint felt like shit afterwards
- UH Pull ups after benching was not too fun
- I have no idea what happened on the GHR.  I had nothing left in my hamstrings.  I don't think the deads killed it for me.
- In the conditioning the pull ups sucked.  I had to break the first one up like this - 10, 5, 5, 4, 2, 2, 2.  The second 20 went like this - 5, 5, 4, 2, 1, 1, 1, 1.  I had nothing left in me.
- I did learn a valuable lesson.  Don't have a coffee in the morning, then a monster drink before you THINK you are going to workout along with your pre-workout meal with carbs, then NOT go workout, not have any carbs before you train 7hrs later coming off the stimulant buzz.  

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 21, 2013, 04:29:19 AM
4/20

Olympic
5 Attempts to find 1RM for :
'Bear Complex'
Clean - 1 rep
Front Squat - 3 reps
Jerk - 1 rep
Back Squat - 3 reps
BTN Jerk - 1 rep

1rm = 195

Strength

Conditioning
3 Rounds for time:
9 Muscle Ups
7 Snatch (full) #115

Time : 14:55

Comments
- The complex is done without setting the bar down from start to finish.  
- I did the same workout for the Olympic because of being sick last week.  I did fuck up a little on going from the first jerk to the back squat.  I lost focus on where the bar was and lost control bringing it down.  I rounded my lower back when catching it as the bar came down almost on the bottom of my neck.  Just became to aprehensive on dropping it down and 'catching' it with what they call 'soft knees'
- The conditioning is what last saturdays SHOULD have been.  I was beat up after this.  The workout called for 85% of my 1rm for the snatch.  That would have been 135#, but in doing the first two...I would have been there for 20mins+

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 21, 2013, 01:39:47 PM
4/21

Rest Day

Did some double under work at the gym.  I can get 5 in a row and I go to shit.  Well, here is the following weeks workouts:

http://www.filedropper.com/week4



Title: Re: Kranks Log
Post by: booty on April 22, 2013, 09:30:02 PM
Just letting you know I am still following your training log Krank. Even if I am quiet I am still here.


Title: Re: Kranks Log
Post by: Krankenstein on April 24, 2013, 03:27:36 AM
I expect you to be doing it too!


Title: Re: Kranks Log
Post by: Krankenstein on April 24, 2013, 03:35:34 AM
4/22

Olympic
Low Hang Snatch (1" off floor) - 5x3 (r:60s) : 115x3, 3, 135x3, 3, 2
Snatch First Pulls + Hang Snatch Pulls - 3x3(1+1) (r:60s) : 135x3, 155x3, 3
Snatch Grip Push Press + OHS - 3x3 (1+1) (r:60s) : 95x3, 115x3, 125x3

Strength
GHD - 3x20 (r:60s) : 20, 20, 20
"Nose & Toes" Handstand Hold - DNP

Conditioning
For time:

60 Rope Jumps
3 Power Cleans @ 155#
30 Wall Balls 20#
6 Power Cleans @ 155#
15 T2B
9 Power Cleans @ 155#
15 T2B
6 Power Cleans @ 155#
30 Wall Balls 20#
3 Power Cleans @ 155#
60 Rope Jumps

Time = 13:02

Comments
- Snatch First Pulls are done like this : Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
- With the Snatch grip push press I was a little apprehensive again about dropping the weight down to the back of the shoulders.  Luckily I didn't turn myself into an accordian
- I did not do the handstand holds.  I was feeling very beat up and knew that my low back was not going to feel good.
- Again, the rope jumps SHOULD have been double unders.  We know how long that would have taken with my skill set at this point.
- The programming called for 185# for the power cleans.  I had to scale it back for myself.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 24, 2013, 03:46:38 AM
4/23

Olympic
Low Hang Clean + Jerk - 5x3+1 (r:60s) : 135x3, 3, 145x3, 3, 155x3

Strength
Push Press - 3x3 (r:60s) : 155x3, 165x3, 3
Pendlay Row - 3x5 (r:60s) : 205x5, 225x 4, 3
Squat - 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% (r:1-2m) : 260x5, 280x5, 300x3, 315x3, 335x2, 2, 1

Conditioning
For time:

50 Burpees
20 Front Squats 155#
50 Burpees

Notes: Fronts Squats must be taken from the floor.

Time : 15:40

Comments
- I will say that I am not a fan of the low hang olympic movements.  I would rather do them off the floor.
- The squats didn't feel real good.  The low back was the factor.  I had almost nothing left for the last set at 90%
- I scaled the front squats.  They were supposed to be 70% of 1rm.  I would have been there all day.  My reps for them even scaled went like this : 5, 3 (poor grip), 7 (took a bit of rest), 5
- I will say that it is NOT a good thing to laugh during the burpees.  My buddy was there to 'count' them and as slow as I was going he said "damn, I better not fall asleep"

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: booty on April 24, 2013, 04:00:12 AM
I expect you to be doing it too!
Oh  ;D


Title: Re: Kranks Log
Post by: Krankenstein on April 27, 2013, 07:22:56 PM
4/25

Olympic
High Hang Snatch - 7x1 (r:60s) : 105x1, 1, 120x1, 1, 1, 125x1, 1
High Hang Clean & Jerk - 7x1+1 (r:60s) : 125x1, 1, 135x1, 1, 145x1, 1, 165x1

Strength


Conditioning
7 Rounds for total time

100m Shuttle run (10m distances)
14 KB Snatch (7/arm) - 25# dumbell
14 C2B Pullups

Rest 1:1

Total Time : 23:09

Comments
- The "rest 1:1" means that you rest as long as it took you to do the round.  The shuttle runs got done at a somewhat slow pace because my hanstrings were toast from the olympic work.  Each one was about 0:34sec.  The other bitch was the pullups.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 27, 2013, 07:33:00 PM
4/26

Olympic


Strength
Top Pull Deadlifts -  2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% (r:60s up to 80% / 2mins for 95%) : 335x3, 3, 360x2, 2, 425x1, 1, 1
Bench w/ Bands - 60% 1rm bar + 25% 1rm bands 7x3 (r:60s) : 180x3, 3, 3, 3, 3, 3, 3
Strict Pullups - 3 x ME (r:60s) : 10, 7, 5
GHR - 3x10 (tempo - 50x) (r:60s) : 8, 4, 3

Conditioning
5 minute AMRAP of:

a. 5 Bar Muscle-Ups
b. 15 Over-the-Box Jumps 20″ (no touch on top)

*Rest 1 minute.

2 minute AMRAP of:

Ring Dips

Part #1 - 2 + a(3)
Part #2 - 25

Comments
- Doing the pullups yesterday then the benching today had my shoulders aching.  Not sure how smart it was doing them both back to back.
- I had NOTHING for the muscle ups.  I could not get the kip up to pushing myself up.  The box jumps sucked as well.
- I will say it again, and again, and again....I HATE benching.  My left shoulder did not like the benching.  Especially the bands.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 27, 2013, 07:38:02 PM
4/27

Olympic
20 Mins to find 1rm Snatch - 170# - PR
20 Mins to find 1rm Clean dn Jerk - 220# - PR

Strength
Front Squats - 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% (r:1-2 min) : 190x5, 205x5, 220x3, 230x3, 245x2, 2, 2

Conditioning
For Time:

9 KB Thrusters - 35#/ hand
9 K2E
500m Row
18 KB Thrusters - 35#/hand
18 K2E
500m Row
9 KB Thrusters - 35#/hand
9 K2E

Time : 7:22

Comments
- Holy shit...I can't believe how much the olympic stuff is going up.  I was hoping for 175# on snatch, but I will take another 10# on each from last time. 
- I received my Rehband knee sleeves.  They kept my knees SUPER warm during the olympic lifts.  The front squats still fucked with my left knee.  I hate them SOOOO much

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on April 28, 2013, 10:40:07 AM
4/28

- Worked on Double unders.  Managed 8 in a row.  Mentally you just start losing the timing.

- Swam 1500yds (broke up up into some 50's and some 100's because of number of people in a lane)


Title: Re: Kranks Log
Post by: Krankenstein on April 30, 2013, 10:34:36 AM
Sorry..forgot to upload Week #5

http://www.filedropper.com/week5


Title: Re: Kranks Log
Post by: Krankenstein on May 02, 2013, 08:10:36 PM
4/29

Olympic
Snatch First Pull + Hang Snatch - 7x2 (1+1) (r:60s) : 115x2, 2, 125x2, 135x1, 2, 2, 140x2
Hanging Snatch High Pull - 3x5 (r:60s) : 115x5, 5, 135x5
Snatch grip push press + OHS - 3x3 (1+1) (r:60s) : 135x3, 3, 3

Strength
T2B - 3xME (r:60s) : 12, 10, 8

Conditioning
3 rounds for total working time of:

Run 400m
25 Wall Balls 20#

Time : 15:16

Comments
- The first olympic movement is performed like this : a pull to the knees (i.e. First Pull), a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
- The running SUCKED.  I hate running so much.  My ankles were beat to hell from yesterdays rope jumping. 

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 02, 2013, 08:18:03 PM
4/30

Olympic
Clean First Pull + Hang Clean + Jerk - 7x2 (1+1+1) (r:60s) : 115x2, 135x2, 2, 155x2, 2, 175x2, 2

Strength
Push Press - 3x5 (r:60s) : 155x5, 165x5, 175x5
Bent Row (supinated grip) - 3x5 (r:60s) : 205x5, 5, 4
Squat - 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% (r:2-3min) : 300x5, 315x3, 335x2, 335x1, 1
Pause Front Squat - 5x2 (x5x) (r:90s) : 155x2, 165x2, 2, 2, 2

Conditioning
5 Rounds total reps :

1 Min of 5 Power Cleans 155# w/ remainder of time for ME split jerks
1 Min ME Burpees

Totals 5/15, 3/13, 3/11, 3/11, 3/10

Comments
- The first olympic movement is performed like this : a pull to the knees (i.e. First Pull), a 3 second pause at the knees, then a clean from the hang position (at the knees) and then a jerk
- I should have scaled the weight for the conditioning.  The 155 power clean wasn't the issue, it was the jerks afterwards
- Did I already mention that I HATE front squats??

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 02, 2013, 08:23:58 PM
5/2

Olympic
High Snatch (from about the waist) - 7x2 (r:60s) : 115x1, 1, 125x1, 1, 130x1, 1, 135x1  
High Clean + Jerk - 7x2 (1+1) (r:60s) : 135x1, 155x1, 1, 165x1, 1, 175x1, 1

Strength

Conditioning
7 Rounds:

For 2 mins do:
Row 20 Cals
12 Lateral Box Jumps 20"
ME HSPU

- Rest 1min after each round

Totals (for HSPU) - DNF, 5, 5, 7, 4, 7, 9

Comments
- Demo Video for 1st olympic movement : Demo Exercise #1 (http://vimeo.com/43857364)
- Demo Video for 2st olympic movement : Demo Exercise #2 (http://vimeo.com/43859850)
- The first round of conditioning I got screwed on time as I didn't have the rower set right for calories so I went a little slower than I should.  Also, the ones where I got 7 or 9 reps for the HSPU I found the 'grove' for doing the rower.
- The lateral box jumps were not as hard as I thought they would be.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: njflex on May 03, 2013, 08:42:50 AM
HAVEN'T FORGOT ABOUT U LOL,,,NICE SETS HERE DUDE,,HOW YA FEELING OVERALL,STILL ON HRT,,,


Title: Re: Kranks Log
Post by: Krankenstein on May 04, 2013, 03:32:35 AM
Overall I am not feeling too bad.  I got myself some knee sleeves (Rehband) and Thursday I finally got my olympic lifting shoes (the Adidas ones - $75).  Damn knee sleeves were $42/ea.  WTF.  I will say this, they do keep your knees warm and I am not getting as much of the sharp pains in the knees.  I am actually glad I didn't go with the shot in the knee this past February.  As far as the HRT goes.  I since telling that Doc to fuck himself, I haven't been on.  I can feel it.  I think I am going to go back to my original Doc.  At least she was honest about things and listened to me.  I am still fighting with the bill from that place.  They are getting $5/mo from me...nothing more.


Title: Re: Kranks Log
Post by: Krankenstein on May 04, 2013, 03:36:30 AM
5/3

Olympic


Strength
Top Pull Deadlift - 5x3 @70% 1rm (r:60s) : 315x3, 3, 3, 3, 3
Bench Press - 5x3 @70% 1rm (r:60s) : 215x3, 3, 3, 3, 3

Conditioning
For time -

Run 800m
30 Muscle Ups (bar)
Run 800m

Time = 17:52

Comments
- Thank god for an easy day today on lifting.  The bench still sucked.  Hated every minute of it. 
- The conditioning sucked because...well, the damn running.  Also, doing the muscle ups on a pull up bar that had the rubber coating SUCKS.  Slows you down as you transition from the kip to the press above the bar.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Donny on May 04, 2013, 03:39:07 AM
5/2

Olympic
High Snatch (from about the waist) - 7x2 (r:60s) : 115x1, 1, 125x1, 1, 130x1, 1, 135x1  
High Clean + Jerk - 7x2 (1+1) (r:60s) : 135x1, 155x1, 1, 165x1, 1, 175x1, 1  http://vimeo.com/43859850 (http://vimeo.com/43859850)

Strength

Conditioning
7 Rounds:

For 2 mins do:
Row 20 Cals
12 Lateral Box Jumps 20"
ME HSPU

- Rest 1min after each round

Totals (for HSPU) - DNF, 5, 5, 7, 4, 7, 9

Comments
- Demo Video for 1st olympic movement : Demo Exercise #1 (http://vimeo.com/43857364)
- Demo Video for 2st olympic movement : Demo Exercise #2 (http://vimeo.com/43859850)
- The first round of conditioning I got screwed on time as I didn't have the rower set right for calories so I went a little slower than I should.  Also, the ones where I got 7 or 9 reps for the HSPU I found the 'grove' for doing the rower.
- The lateral box jumps were not as hard as I thought they would be.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort

very intresting workouts. I like to take a look here now and again and as i wrote before i like your individual style of training.


Title: Re: Kranks Log
Post by: Krankenstein on May 04, 2013, 04:09:11 AM
Thanks.  Its not so individual style...whats funny is that I think my back is looking better than when I was doing the 'bodybuilding' training.  Adding the swimming in on Sunday is nice.  You don't know how much it takes out of you when you swim 10 x 100yd


Title: Re: Kranks Log
Post by: Donny on May 04, 2013, 04:26:30 AM
Thanks.  Its not so individual style...whats funny is that I think my back is looking better than when I was doing the 'bodybuilding' training.  Adding the swimming in on Sunday is nice.  You don't know how much it takes out of you when you swim 10 x 100yd
yes.. i go now and again to the local baths.. love the massage effect of the whirlpool... swimming is great for flexibility and overall fitness... great to stretch the shoulders on the back stroke..


Title: Re: Kranks Log
Post by: Krankenstein on May 04, 2013, 01:28:31 PM
yes.. i go now and again to the local baths.. love the massage effect of the whirlpool... swimming is great for flexibility and overall fitness... great to stretch the shoulders on the back stroke..

Can't stand the whirlpool.  I get too damn hot in it.  I survive for maybe 2 mins and then I am done.  Steam rooms...forget it, I can't breath.  I just do some freestyle when I swim.  I found that I was exerting too much energy with the backstroke.  Want this to be an active rest day.


Title: Re: Kranks Log
Post by: Krankenstein on May 04, 2013, 01:29:25 PM
5/3

Olympic
20 Mins to Establish 1rm for Snatch - 175# - NEW PR
20 Mins to Establish 1rm for Clean and Jerk - 225# - NEW PR

Strength
Front Squat - 5x3 @ 75% 1rm (r:60s) : 225x3, 3, 3, 3, 3

Conditioning
3 Rounds for total reps:

1 min Front Squat 135#
1 min HSPU
1 min 24kb KB Swing
1 min Strict Pullups

1 min rest

Total reps =  189 (r1 = 15/8/29/13), (r2 = 9/9/27/14), (r3 = 14/10/27/14)

Comments
- Thats a 25# increase in the olympic lifts in 3 weeks.  Crazy
- I was worried when I did the snatch.  I failed once at 175.  Was slow as fuck on the pull.  The second one I just told myself to keep the bar close to the body and drop fast
- I wasn't going to go for a PR in the clean and jerk, but the 225# was nagging at me.
- I am thinking I should re-evaluate form on front squats.  The 225 was a BITCH with trying to hold it like the Clean and jerk.
- The conditioning just had to front squats.  FML.  I was dripping with sweat after the 3rd round.  The HSPU were done with a mat between two olympic 45# plates.  Made sure to go down far enough.
- I do think the shoes made a big difference.  I have to get my head on straight with pulling that weight faster on both Olympic lifts.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 05, 2013, 03:25:19 AM
5/5

Here is the workouts for week #6: http://www.filedropper.com/week6 (http://www.filedropper.com/week6)

At the end of the week you start doing the "Open" workouts that will qualify you for the Regionals.  I am sure some will laugh at the workout on Friday...but this is what my goal is.  We shall see how well I do.

For today its just some swimming then go see Ironman 3.  Maybe I will splurge and see if there is a massage somewhere.  Lord knows I need it.


Title: Re: Kranks Log
Post by: booty on May 05, 2013, 01:13:28 PM
yes.. i go now and again to the local baths.. love the massage effect of the whirlpool... swimming is great for flexibility and overall fitness... great to stretch the shoulders on the back stroke..
I am gathering a whirl pool is what we call a spa here?  I don't do any swimming pools. I only swim in the ocean.


Title: Re: Kranks Log
Post by: Krankenstein on May 09, 2013, 06:44:36 PM
5/6

Olympic
Snatch First Pull + Hanging Snatch - 10x1 (r:60s) : 115x 1, 1, 1, 135x1, 1, 1, 145x1, miss, 1, 150x1, 1
Hanging Snatch Pull - 3x5 (r:60s) : 135x5, 5, 145x5
Snatch Grip Push Press + OHS - 3x3 (1+1) (r:60s) : 135x3, 2, 145x3

Strength
GHD - 3x25 (r60s) : BWx25, 25, 25

Conditioning
3 min AMRAP Burpees = 45

-rest 2mins-

5 mins AMRAP of
a) 10 Double Unders
b) 15 Power Cleans 75#

Total = 2 + b(5)

Comments
- I used straps on the hanging snatch pulls.  Was weird, but it also didn't play with my grip
- My program called for 30 Double Unders.  I would have used all 5 mins getting that.  I dropped it to 10 just to force myself to do them

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 09, 2013, 06:51:52 PM
5/7

Olympic
Clean First Pull + Hanging Clean + Jerk - 10x1 (r:60s) : 135x1, 1, 155x1, 1, 175xmiss, 1, 1, 185x1, 1, 1

Strength
Push Press - 3x3 (r:60s) : 165x3, 175x3, 185x3
Bent Row (underhand grip) - 3x5 (r:60s) : 205x5, 215x4, 4
Squat - 2x5x260 (r:45s), 2x3x280 (r:45s), 3x1x300 (r:30s)

Conditioning

3X200m Run – rest 1:1
3X200m Run – rest 1:1.5
3X200m Run – rest 1:2

DNC

Comments
- With the squats, you do the combined sets WITHOUT racking the weight.  Meaning for the 45 or 30 secs you stand there with the weight on your back.  NOT comfortable.
- I did miss on one of the C&J...I don't have that damn front rack position.  FUCK!!!!
- Unfortunately I had to go to another office this morning  so the workout had to come at night.  By the time I got done all the schools had shut the lights off and so I couldn't do the run.  Was highly peeved!!!

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 09, 2013, 06:53:33 PM
5/8

I normally rest on this day, but since I fucked up on the running last night I decided to incorporate some swimming into it.  Here is what I did:

3 x 50m (r:1-1)
3 x 50m (r:1-1.5)
3 x 50m (r:1-2)

4 x 25 all out sprints.  (r:60s)


Title: Re: Kranks Log
Post by: Krankenstein on May 09, 2013, 07:00:30 PM
5/9

Olympic
Low Hang Snatch (3sec pause) + Vertical Hi-Hang Snatch - 7x1 (1+1) (r:90sec) : 115x1, 1, 125x1, 1, 1, 135x1, miss - high
Low Hang Clean (3 sec pause) + Vertical Hi-Hang Clean + Jerk - 7x1 (1+1+1) (r:90s) : 115x1, 135x1, 1, 1, 145x1, 1, 155xmiss-jerk

Strength


Conditioning
1 minute ME Muscle-Ups

Total = 6

*Rest 1 minute.

3 rounds for time of:

5 HSPU
15 Double-Unders
5 Push Jerks 135#

Time = 6:12

*Rest 1 minute.

1 minute ME Muscle-Ups

Total = 5

Comments
- This olympic day SUCKED.  I got done with both and my elbows were fucked.  Even using straps on the snatch wasn't enough to stop the ache in the elbows.
- I missed on the snatch because I was so damn tired from the previous sets.
- I missed on the last jerk because the bar just smacked my collar bone and I couldn't reset the bar without pain.  For most of the day it was swollen.  I was about to take an xray of it to make sure I didn't have a break but the swelling has come down.
- I did my previous UB record for rope jumping.  I did 13 in a row.  My goal for end of may is 20 in a row
- The muscle ups suck because I don't have the right kind of bar.
- I dropped the wall walk because of elbows.  The same goes for the weight on the Push Jerks.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 11, 2013, 07:48:28 PM
5/10

CF Games Open WOD 13.1

Olympic


Strength
Movement prep for 13.1

1) Every 30 seconds for 2 minutes (10 total reps):

1 Power Snatch + 1 Full Snatch (squat) @ 75# (touch and go reps)

2) Every minute on the minute for 2 minutes (6 total reps):

1 Power Snatch + 1 Full Snatch (squat) @ 135# (touch and go reps)

3) Every 10 seconds for 1 minute (14 total reps):

2 Burpees (13.1 standard) as fast as possible


Conditioning
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75# Snatch, 30 reps
30 Burpees
135# Snatch, 30 reps
20 Burpees
165# Snatch, 30 reps
10 burpees
210# Snatch, as many reps as possible


Comments
- I made sure I read through how Rudy with Outlaw Crossfit said to do the workout today.  I made sure the burpees stayed at about a 4 - 5sec pace per one.  The one thing I know I did wrong was the first set of Snatches.  I stayed too upright and ended up torching my shoulders a little.  My goal was to get through to the 20 burpees (150 total reps).  I did it.  Now I am kicking myself for not even getting one rep of the 165# snatches.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 11, 2013, 07:50:45 PM
When I combined the totals for the previous attempt at 13.2 and with what I did with 13.1, I looked at the national rankings.  I would be in 16th place for my current age group (40 - 44), and if I held up strength and got NO BETTER I would be tied for 6th place in the 45 - 50 age group (which I will be in next year).  I am excited to do the 13.2 again to see how this would change...and then do the remaining workouts.


Title: Re: Kranks Log
Post by: Krankenstein on May 11, 2013, 08:07:01 PM
5/11

Olympic
15 minutes to establish a 1RM Clean & Jerk. - PR 230!!!

Strength
15 minutes to establish a 1RM Front Squat. - Thanks to the improved front rack - PR 285!!!!

Conditioning
*With a running clock…

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
10 Muscle-Ups

Time - 19:21

(If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.)

2 minutes ME Rope Climbs 15′

Rest 1 minute.

2 minutes ME Row for Calories

Calories - 37

Comments
- I could not believe how much better the cleans felt with the improved front rack position.  I biffed a couple of times with the actual clean because I wasn't letting the bar come up far enough before dropping underneath.  When I did it right I was suprised at how much easier the bar sat on my shoulders rather than collar bones.
- I made myself do the 50 double unders in the conditioning.  The whole thing took longer, but I was not going to pussy out.  I did up my personal best UB set to 17.  My ankles are kind of fried right now, so I have to figure out what I am doing wrong there.
- I also did not do the rope climb as we don't have a rope like that at the gym.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Additional:

I am starting to work more on improving my front rack position.  I did a few of these prior to my workout and I can say they made a SHIT TON of difference.  If you want to get your front squat better (I can speak from experience) watch these two videos:

http://www.youtube.com/watch?v=xE4N6G4xJHU

http://www.youtube.com/watch?v=A4fCotXM0nA


Title: Re: Kranks Log
Post by: Krankenstein on May 12, 2013, 04:36:21 PM
5/12

Went and swam this morning.  Warmed up for about 100m.  Then did about eight 50m sprints.  I started to think why I was doing sprints.  Stupid stupid stupid.  Active rest day.  So I did another five or six 50m casual (75% intensity) swims.  I didn't flip turn, just a touch of the wall, breath every four strokes, easy.  On one of the misses yesterday my hand/thumb bent weird.  I didn't think anything of it but my ring finger knuckle feels strange.  I am going to xray it tomorrow and see what shows up.  Hard to make a full contracted fist.  Anyway...here is this coming weeks training.  I tried one of my earlier links and they don't work.  Hope this one does:

http://www.megafileupload.com/en/file/417924/Week--7-pdf.html

If anyone actually does try and download this and can't get it to work, let me know.


Title: Re: Kranks Log
Post by: booty on May 13, 2013, 04:32:55 PM
5/12

Went and swam this morning.  Warmed up for about 100m.  Then did about eight 50m sprints.  I started to think why I was doing sprints.  Stupid stupid stupid.  Active rest day.  So I did another five or six 50m casual (75% intensity) swims.  I didn't flip turn, just a touch of the wall, breath every four strokes, easy.  On one of the misses yesterday my hand/thumb bent weird.  I didn't think anything of it but my ring finger knuckle feels strange.  I am going to xray it tomorrow and see what shows up.  Hard to make a full contracted fist.  Anyway...here is this coming weeks training.  I tried one of my earlier links and they don't work.  Hope this one does:

http://www.megafileupload.com/en/file/417924/Week--7-pdf.html

If anyone actually does try and download this and can't get it to work, let me know.
It didnt work for me. 


Title: Re: Kranks Log
Post by: Krankenstein on May 14, 2013, 07:23:27 PM
Thats odd, I had to download it at work because I forgot my sheet and it worked fine.


Title: Re: Kranks Log
Post by: Krankenstein on May 14, 2013, 07:29:29 PM
5/13

Olympic
3 First Pulls + Hang Snatch - 7X1 (3+1)  (r:60s) : 115x1, 135x1, miss, 1, 155x miss, 1, 1, 1

Strength
Strict T2B - 3X10 (r:60s) : 10, 10, 10
“Nose & Toes” Handstand Holds - 3XME  (r:60s) - DNP

Conditioning
10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 95#
3 Burpee Box Jumps 36″
3 C2B Pull-ups
6 Hang Clean to Thrusters 95#
6 Burpee Box Jumps 36″
6 C2B Pull-ups
9 Hang Clean to Thrusters 95#
9 Burpee Box Jumps 36″
9 C2B Pull-ups
12…

(i.e. if you actually get past 9, you keep going with 12, 15, etc)

Total "reps" = 63


Comments
- For the olympic lift, perform 3 first pulls then pause 3 second at the knees, then a hanging Snatch from knees. Do not let the bar rest on any portion of the leg before the Hang Snatch
- Something was wrong today.  I couldn't get my turnover right.  Also, my wrists felt like shit during this.  I don't know if its how I wrapping my wrists or just the need for a break.
- I was supposed to use 135# for my thrusters on the conditioning but the way my elbows and wrist felt today.  No chance.  I was even going to use 115#, but feeling that was a bitch

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 14, 2013, 07:38:13 PM
5/14

Olympic
Pause First Pull + Clean & Jerk - 7X1+1  (r:60s) : 135x1, 1, 155x1, 1, 1, 165x1, 1

Strength
Squat -  1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% (r:2-3m) : 300x5, 315x3, 3, 335x1, 1, 1
1 1/4 Front Squats : 4X3 (r:90s) - DNP


Conditioning
3 minutes Max Distance Prowler Push @ 225#

Total = 14 x 10yds

-then (no rest)-

For time:

Row 20 Calories
12 Push Press 155#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155#
60 Walking Lunges

DID NOT PERFORM THE 2nd PART OF CONDITIONING

Comments
- Pause 3 seconds at the knees, then a full Clean & Jerk. Do not release tension on the bar when returning to the floor after the Pause First Pull
- It took FOREVER to feel warmed up enough to do the first movement.  Again...the elbows and wrists felt like shit.  Just achy.
- After the cleans my elbows were trashed.  I was NOT looking forward to doing much more of anything.  I made a judgement call and decided to finish off the stuff in the workout that would involve the least amount of pressure on the elbows.
- The prowler was performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.
- Made an appointment for a massage and went right there after showering from workout.  Have to say, the therapist did a good job on my back, but she NEVER worked on my shoudlers, elbows, or wrists like I asked.  She also did not work on my knees.  This is why I nver get massages.  They never listen to what you say.  I didn't go in for a foo foo massage FFS!!!!!

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: booty on May 14, 2013, 10:54:41 PM
Okay that's not a good massage Krank.  Didn't really help where you needed it. 


Title: Re: Kranks Log
Post by: Krankenstein on May 16, 2013, 05:18:04 AM
Yeah, the massage sucked.  The put a credit on my account for another one, we shall when I use it.  Its tough taking these days off.  I asked my buddy in Arizona how often he takes days off and his simple response was "If I even think it, I do it.  No question".  So, I am debating holding off till Monday to resume training.  I might still swim this weekend, just no sprints.  Easy and relaxed.


Title: Re: Kranks Log
Post by: Krankenstein on May 18, 2013, 04:24:19 AM
Well, I think I am going to go in today and do some warming up and just gauge how I feel today.  I am not going to train past 60% effort.  Everything feels better, just not 100%.  Then again, I am not sure I would ever feel 100%.


Title: Re: Kranks Log
Post by: booty on May 20, 2013, 08:53:30 PM
It's hard to train/give lesser than 100% of yourself when you are so used to always doing no less than that.  Have a good train krank and if you feel that you need a couple more days off walk out and take them. 


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2013, 03:43:18 AM
5/18

Olympic


Strength
DE Squat - 10x2 (r60-90s) : #225
DE Deadlift - 10x3 (r60-90s) : 275#

Conditioning
'Jackie'

For time:

1000m Row
50 45# Thrusters
30 Pullups

Time = 10:14

Comments
- The thrusters sucked because of wrist, so my time was off.  I know I can be about 2 - 3 mins faster.  I broke the stuff up into sets of 15 - 20.  The pullups were broken up into sets of 10.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2013, 03:48:16 AM
5/20

Olympic
Snatch - 7x1 60% 1rm (r:60s) : 105# - all sets

Strength
T2B - 3x10 (r:60s) : 10, 10, 10

Conditioning

10 Mins AMRAP

a) 3 x 135# Power Snatch
b) 3 30" burpee box jump
c) 3 C2B

Each successive round you do 3 more (i.e., 6, 9, 12, 15,....)

Rounds = 12 x a

Comments
- I am going to repeat last weeks workout with slightly lower loads.  My programming only calls for "as heavy as possible", so there is no percentages.  I wish there was some of that.  When I did the lighter or back off type of training with body building, it bugged me.  With this, I am actually ok with it.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2013, 03:55:07 AM
5/21

Olympic


Strength


Conditioning
3 mins max distance 230# added to prowler. - 135yds

For time :

Row 20 Cals
12 Push Press #135
20 Walking Lunges
Row 40 Cals
9 Push Press #135
40 Walking Lunges
Row 60 cals
6 Push Press
60 Walking Lunges

Time : 19:16

Comments
- I am thinking I might try breaking up my conditioning work from the rest of the training.  The conditioning often takes only about 10 - 15 mins and doing it after all the lifting is kind of a pain in the ass.  So, why not do it in the mornings and then come back later to do olympic and strength.
- The prowler was performed as a 10 yard shuttle (10 yards down, 10 yards back). Pushing high handles down, and low handles back.  I corrected last weeks
- The lunges are total steps.  The worst part of this was the rowing.  That shit just doesnt go as fast as you expect it to.  I was averaging about 1:07 for every 20 cals.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2013, 04:01:40 AM
5/22

Olympic
Pause First Pull + Clean & Jerk - 7x1+1 (r:60s) : 115x1, 1, 1, 1, 135x1, 1, 1

Strength
Squat -  1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% (r:2-3m) : 300x5, 315x3, 3, 335x1, 1, 1
1 1/4 Front Squats : 4X3 (r:90s) : 115#x3, 3, 3, 3

Conditioning


Comments
- Well, I didn't make it back yesterday to do my strength stuff.  I will be doing it today (even though this is my usual off day)
- With olympic lift, pause 3 seconds at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the pause first pull
- I feel it bears repeating...front squats SUCK.  I kept everything light again today.  We will see how the rest of the week goes.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2013, 04:10:36 AM
5/23

Olympic
High Hang Snatch - 5 x 3 (r60-90s) : 85x3, 105x3, 3, 120x3, 3
High Hang Clean + Push Jerk - 5x3+1 (r60-90s) : 115x3, 3, 3, 3, 3

Strength


Conditioning
For time :

Run 800m
40 KBS 35#
Run 800m
40 KBS 35#
Run 800m

Time : 16:05

Comments
Demo - High Hang Snatch (http://vimeo.com/48326360)
Demo - High Hang Clean (http://vimeo.com/48326361)
- I was a moron and decided to run outside.  Nice 50 degrees and misting.  Better than treadmill thoughl.  I also found that it was a tad easier mentallly to do this.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2013, 04:19:16 AM
5/24

Olympic


Strength


Conditioning
Prep:
Take 15-20 minutes to work up to 5 Hi-Hang Snatches with 75% 1rm of Snatch

5-10 non-rebounding Box Jumps with 36″ box

5 sets of 2-3 rebounding Box Jumps with 24" box

CF Games Open WOD 13.2

MEN - includes Masters Men up to 54 years old

10 minutes AMRAP of:

5 x 115# Shoulder to overhead
10 x 115# Deadlift
15 24” Box jumps

Total Reps = 200

Comments
- Last time I did this, I got 274 reps.  The only problem is that I did it for 12 mins, and I also used a rack for my push press and a seperate bar for deads.  The difference in reps is obvious.  I think I could have gotten about 220 reps if my shoulders hadn't been achy like they were.  The should to overheads were not hard, just power cleaning it up to shoulders sucked. 
- I did use the tip of not letting the bar drop down to floor once I was done with push presses in order to start deads, but I like the over under grip, so you kind of have to put it down in order to switch grip.  I don't see a loss of anything more than 1 - 2 seconds from eact round.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 27, 2013, 08:35:23 PM
Olympic
20 Mins to establish 1rm Snatch = 170, missed 180.
20 Mins to establish 1rm C&J = couldn't perform

Strength
Front Squat - could not perform

Conditioning
75 PUll ups
w/ EMOM (Starting at 1:00) 3 x 135# Power Clean
(7 Min Max)
- Completed in 6mins

75 Lateral Burpees
w/ EMOM (Starting at 1:00) 3 x 135# Power Clean
(7 Min Max)
- 65 Reps at 7:00 min mark.

Comments
- I had a coach look at my snatch.  He pointed out that I am still pausing at the end of the first pull.  I didn't realize it, so we worked on me 'rebounding' a little before the first pull.  Well, the 180 came up faster than expected and I couldn't lock it out.  So, I know I have a 180 or 185 in me.  Thats about all the positive that came out of todays training.
- I am at a loss about what to do about this wrist.  I don't think its something serious, just an apprehensive with bending it back.  I might take the next 4 weeks and work on my mobility of thoracic spine and do something to imporve my front rack position.  This is getting to be re-god-damned-diculous

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on May 27, 2013, 08:46:33 PM
5/27

Olympic
5min EMOM - Snatch 115#

2min ME Snatch 115# - 10 reps

Strength
GHD - 3x20 (r:60s) : 20, 20, 20,
Free Handstand Holds - 3xME (max 60s) (r:60s) : max hold of 3 sets = 15 sec
Reverse Hyper Extension - 3x20 (r:60s) : 20, 20, 20

Conditioning
1 Min ME Ring Dips
-then
4 Min AMRAP
a) 15 OH squat 75#
b) 20 Pull ups
c) 30 Double Unders

(no rest - repeat above one more time)
-then

1 Min ME Ring Dips

Round 1 : Dips = 22, AMRAP = c3
Round 2 : Dips = 21, AMRAP = c1

Last Dips = 19

Comments
- All I did was work on speed of my snatch work.  I want to work on technique for a bit.  I can muscle it up, but whats the point.  I want to get stronger in the movement, but have to realize that there is not much in the workouts that call for it except for the OH squat
- With the OH squat, I could NOT get the feel for it today.  Just plain felt awkward.  I had to break it up into sets of 5.  My knees just didn't want to cooperate today.  Overall...shitty workout day.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 04, 2013, 07:28:46 PM
6/4

Prep
3 Rounds (not for time)
Muscle Ups - 8 reps : 8, 5, 5
Double Unders - 50 reps
T2B - 12 reps

Olympic
EMOM for 10 mins
Power Clean & Jerk - 2 reps (1+1) : 95x2, 2, 115x2, 2, 135x2, 2, 2, 155x2

Strength
Snatch Grip RDL - 3x4-6 (tempo 6021 / r:2mins) : 155x6, 6, 6

Conditioning
For Time:
1000m Row
50 Burpee Bar Jumps
75 Push Press 75#

Time : 16:00

Comments
- Haven't followed something for the last few days as I have been working a lot on my mobility issues.  Specifically the scapula/thoracic spine, shoulders, and elbows.  I was going to start this one program on Monday, but after doing it I realized there would be no way I would be able to follow it to a "t".  By the time I warmed up, got through the workout...not including met-con, it was 90 mins.  I was toast too.  So, I am switching things up a little and going to follow a different programming until after the actual Games.  Then everyone will be on the 'off season' plan.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 05, 2013, 10:45:11 AM
I was asked which program I was talking about above....this is the site I found:

www.weightliftingwod.com/p/progression-explanations.html


Maybe something for the winter when I can cut back on my met-con.  Overall was a nice workout...just know I would have no time for metcons.


Title: Re: Kranks Log
Post by: Krankenstein on June 07, 2013, 07:47:00 PM
6/5

Recovery Day

Conditioning
15 x 50m Swim

Comments
- Just an easy pace for every 50m.  Extended arms, dropped head onto shoulders, turned whole body for breath.  Wasn't out of breath after each 50m.  I took about 30 - 60sec between each 50.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 07, 2013, 07:53:52 PM
6/6

Prep
3 Rounds (not timed)
Candle stick stands - 5, 5, 5
Handstand Walks 15m - 10m, 7m, 5m
L-Sit on parelette 45sec - 15sec, 15sec, 15 sec

Olympic
Pause Clean Deadlift + Hang Clean + Clean - 5x1(1+1+1) (r:60sec) - 115x1, 1, 135x1, 1, 155x1

Strength
GHR - 3x6-8 @3010 (r:60s) : 6, 4, 3
GHD - 3x15-20 (r:60s) : 20, 20, 20

Conditioning
For Time:
5 Hang Squat Clean @ 115#
25 Pullups
4 Hang Squat Clean @ 115#
20 Pullups
3 Hang Squat Clean @ 115#
15 Pullups
2 Hang Squat Clean @ 115#
10 Pullups
1 Hang Squat Clean @ 115#
5 Pullups

Time : 10:48

Comments
- I am getting better at the handstand walking.  Remembering all the stuff from gymnastics.
- Olympic took a lot more out of me.  I started second guessing all the pulling.  Shitty form started creeping in because of it.
- The conditioning was brutal because it was the hanging clean.  Would have preferred the full clean.  Oh, and the pullups damn near tore the shit out of my hands.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 07, 2013, 07:57:02 PM
6/7

Olympic
Just worked on snatch for 30 -40 mins.  No higher than 115#

Strength


Conditioning
3 Rounds for time:

Row 500m
20 Burpees (with the 6" jump)
10 T2B

Time : 15:38

Comments
- Taped a number of my snatches.  I found I can't be as wide as a lot of coaching says because it puts me over the bar.  Also, I need to make sure I transition from the hook grip to the full grip with the bar turn over.  Another thing that I need to do is make sure I bring my shoulders and traps higher with the arch on the back for the second pull.  I was a little spent after all of this.  Over all energy spent, not the muscular fatigue I would normally feel.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 13, 2013, 07:42:57 PM
6/8

Olympic


Strength


Conditioning

3 Rounds for time: 6:30
Row 100m
4 Bar MU
5 HSPU

- Rest 2 mins

AMRAP 6 mins = 4 + 2a
a) 4 Power Cleans 135#
b) 8 C2B Pull ups

- rest 4 mins

AMRAP 6 min = 4 + b2
a) 5 115# Power Snatch
b) 10 Burpees

- Rest 4 mins

Row 1000m = 3:44

Comments
- Today was just going to be a conditioning day in order to try and give my body a little rest.  I didn't realize how much it was going to take it out of me.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 13, 2013, 07:46:27 PM
6/10

Olympic
Snatch First Pull - 3x3 (r:60s) - 175x3, 205x3
Snatch : 3x3 (r:60s) - 135x3, 3, 2

Strength
Squat : 5x3 (r:60s) @ 70%1rm - 260x3, 3, 3, 3, 3

Conditioning
3 Rounts for time = 12:31

Run 400m
21 KBS 24kg
12 Strict pullups

Comments
- The snatches were 'touch and go'.  I normally reset for each rep, but decided to do it differently to test grip

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 13, 2013, 07:50:28 PM
6/11

Olympic
Power Snatch : 5x2 (r:90s) - 155x2, 2, 2, 165x2, 2
Power Clear + Power Jerk : 5x2 (1+1) (r:90s) - 135x2, 155x2, 2, 175x2, 2
Overhead Squat : 3x3 (r:60s) - 95x3, 115x3, 125x3

Strength
HSPU : 3 x 10 - 12 (r:60s) - 12, 12, 12
Bar MU : 3 x 4 - 6 (r:60s) - 4, 4, 4

Conditioning
3 Rounds

Row 40 Cals
20 Burpee
20 AB mat situps

For time : 17:04

Comments
- This took a lot out of me.  I was going to do the Catalyst Athletics starter program and just realize that if I was to do met cons with it I would be burnt out.  Which is kind of how I felt when I got home tonight.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 13, 2013, 07:55:59 PM
6/13

6/13

Olympic
Clean and Jerk : 7x1 (r:as needed) @ 80% 1rm - 7 x 185 x 1

Strength


Conditioning
3 Rounds

5 Bar MU
20 Snatch Lunges : 10/leg w/ 16kg KB
40 Double Unders

Time = 15:20

Comments
- Ok so I am going to get my ass going on another cycle with Outlaw.  I will scale things back if I feel as though I am not recovering quick enough.  The program technically started already and this should be a 'deload week'.  I have the first two weeks already copied.  I am going to be about 1wk behind so I can see how my week is laid out.  Just fdeel better knowing whats coming.  I will upload the first two weeks on Saturday.

- Today I worked on the upright position of the clean in the hole, the front rack position, and the resetting of the bar once standing up.  Everything felt great except for a couple of times not feeling right coming from the squat position to standing.  Wrists don't hurt tonight.  The only pain in some slight pain in the left knee cap.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: njflex on June 15, 2013, 08:57:14 AM
GGOD KRANK,HOW YA FEELING.KNEES/BACK/JOINTS....GOOD TO SEE UR TRAINING THIS THROUGH,,,


Title: Re: Kranks Log
Post by: Krankenstein on June 17, 2013, 07:17:00 PM
GGOD KRANK,HOW YA FEELING.KNEES/BACK/JOINTS....GOOD TO SEE UR TRAINING THIS THROUGH,,,

Everything was feeling good up until Thursday night.  Knees took a shit on me BIG TIME.  I sat there for a couple of hours alternating between the knees, the shoulders, and then ankles.


Title: Re: Kranks Log
Post by: Krankenstein on June 17, 2013, 07:19:56 PM
6/14

Olympic


Strength
20 Mins to find 1rm of Deadlift (conventional stance) - 475#
Bench Press - 5x3 @ 70% 1rm (r:60s) : 205x3, 3, 3, 3, 3

Conditioning
12min AMRAP:

a) 7 Power Cleans 115#
b) 14 Front Squat 115#
c) Row 200m

Total : 2 + 125m of c

Comments
- The knees did NOT like my deadlifting attempt.  Felt like it took forever to get warm
- I could NOT get my shit together for the damn front squats.  Shit workout

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 17, 2013, 07:23:24 PM
6/15

Olympic
20 Min to find 1rm of Snatch - 175# (no PR)
20 Min to find 1rm of Clean and Jerk - failed at everything above 205#...stopped at 8mins left

Strength


Conditioning
"Isabel"

30 Snatch 135#

Time = 5:49

Comments
- This morning I took my dog to the vet and found out she most likely has a tear of her ACL.  I don't think its a complete tear (a dog I once had did that twice).  My mind was everywhere BUT the gym.  I shouldn't have been training.  I did it anyway.  I was fucking up left and right on the C&J's.  Also, probably not the best to have done a 1rm max on deads yesterday and then have to do the stuff I am doing today.  I am so stupid!!!

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 17, 2013, 07:25:53 PM
6/17

A.
In eight sets or fewer, build to a 1-RM Back Squat
• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4 then 3-4 minutes after that.

Max = 325#

B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up = BW + 95#

C.
ME Back Squat @ 85% of today’s 1-RM = 4 Reps

D.
60 seconds ME Pull-Ups = 30
Rest 2 minutes
60 seconds ME Strict Handstand Push-Ups = 14
Rest 2 minutes
60 seconds ME Kipping Handstand Push-Ups = 6
Rest 2 minutes
60 seconds of Ring Dips = 21

(Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.)

Comments
- I am switching from Outlaw training for a while, so the format will change as well.
- The low bar squats are going to take some time to get used to.  Funny thing was that at the end of the evening my knees were not hurting like I expected them to.  I have to learn to keep my shins parallel as well as look forward with chest out.
- The weighted pull-ups were NOT the kipping kind.  I don't know if that was what I should have done or not.
- The pull ups in "D" were the kipping kind, but I have learned to not let myself come out of the hole so hard that it messes with my shoulders.  
- The kipping HSPU were NOT easy.  This was the first time ever doing them.  I was too far away from the wall and I didn't know how to bring my knees down far enough.  I am sure this will double the next time I do them.
- The ring dips should have been more too but the adjusting clip for the height of the rings was scraping my forearms.  I had to quick move the straps up and that took too much time to do then get back up on rings.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 20, 2013, 04:20:20 AM
6/18

A.
3 Minutes ME Double-Unders = 98

B.
In eight sets or fewer, build to a 1-RM Bench Press
• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.

Max = 315#

C.
8 Rounds:
30 seconds max effort row sprint
Rest 2:30 between efforts

165m, 166m, 173m, 170m, 173m, 170m, 169m, 171m

Comments
- Very disappointing to know that your 1rm squat and 1rm bench are so damn close.  Makes me wonder just how bad my knees are, or if this is just because I am not very comfortable with the form.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 21, 2013, 04:23:35 PM
A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch = 175# (no change from last pr)

B.
Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(Do either a power or full – which ever allows you to lift more, just make a note of which was used.)
Rest exactly 10 minutes after session B, and then…

C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95 lb. Thruster
Pull-Ups

Then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

TOTAL SCORE –1-RM Clean & Jerk in lbs – Fran differential

Fran Differential =
SUBTRACT 1 lb for every second over 2 minutes (for males) it takes to complete “Fran.”
ADD 1 lb for every second under 2 minutes (males).

Total Score = -3 (C&J = 205# - Fran Time = 5:28 (NEW PR) but equates to a 208# penalty)

Comments
- I didn't want to push myself on the snatch.  I was feeling good with the turn over and the wrist.
- With the C&J I did a better job pulling myself under the bar as well as resetting the bar for the jerk.  On the last one I must not have dropped down low enough because I almost didn't get my left arm locked out.
- I actually have to say that I went at the "Fran" with about 90% intensity.  I can see a sub-5:00 Fran coming.  Sweat was pouring off of me when I was doing the next C&J

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 22, 2013, 12:21:41 PM
6/22

A.
For time:
20 Deadlifts (315 lbs)
30 Box Jump-Overs (24”)
40 Kettlebell Swings* (24 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24 kg)
30 Box Jump-Overs (24”)
20 Deadlifts (315 lbs)

Time = 21:38

B.
Easy stretching.

Comments
- The damn double unders.  That took the most time.  I went unbroken on KB swings and finished the row in 2:15.  I split the first deadlifts into 10 and 10, then the 2nd deadlifts got broken into 8/6/6 because of the heel pain from double unders.  I took a methodical approach to the box jump overs.  I dont hop down, I step down, and while turning I bend at the knees so that by the time I am facing the box I will jump again.  I went unbroken on the first set, and ended up doing 18/12 on the last.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 24, 2013, 04:53:23 PM
A.
Front Squat - 5 x 1 (Rest as needed) : 205, 225, 245, 265, 265
Build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is reduced, move on to part B.

B.
Six sets of:
Power Snatch from Mid-Thigh - 6 x 6 (Rest as needed) : 95x6, 115x6, 135x6, 135x6, 155x6
These should be fast and continuous.  Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

C.
Back Squat - 1x5 @ 65-70%, 1x3 @ 75-80% , 1x1 @ 85-90% (R:2-3 min) : 215x5, 250x3, 280x1

D.
EMOM for 10 minutes (6 sets):
Back Squat - 6 reps @ 75% of 1-RM (235#)

Comments
- My left achilles tendon and right heel pad were LIT UP.  Yesterday I had to literally crawl to the bathroom because my feet hurt so much.  The double unders and the box jumps really did me in.  I need to start working more on some ankle mobility as well as maybe looking into dfifferent shoes.
- The low bar squatting actually felt better today.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 25, 2013, 06:41:12 PM
6/25

A.
A.
Three rounds (not for timed)
Muscle-Ups -  3-6 reps : 5, 4, 3
Nose-to-Wall Handstand Hold - (up to 60-90 seconds) : 40sec, 30sec, 30sec
Strict Toes to Bar - 6-10 reps @ 2110 : 8, 7, 5

B.
Jerk - 1 x 3 @ 60% 1Rm C&J, 1x2 @ 70% 1Rm C&J, 1x2 @ 80% 1Rm C&J, 5x1 @ 90+% (Rest as needed) : 135x3, 155x2, 180x2, 205x1, 1, 1, 1, 215x1

C.
Push Press - 3 x 4-5 (rest as needed) : 135x5, 155x5, 165x4

D.
AMRAP in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees

Rounds = 2 + 15 Dips

Comments
- The handstand holds were harder than I thought they would be.  My right shoulder seemed to want to give more than my left.
- The Jerks weren't too bad.  I felt like I would be stronger after performing a C&J
- My shoudlers and triceps were FRIED after all this.  The HSPU were a bitch

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2013, 06:52:40 PM
6/27

A.
Front Squat - 1x3 @ 75%1rm, 1x2 @ 80% 1rm, 1x1 @ 85% 1rm, 1x3 @ 80% 1rm, 1x2 @ 85% 1rm, 1x1 @ 90% 1rm (r:2-3m) : 225, 240, 255, 240, 255, 270

B.
Hang Clean + Clean - 5x1+1 (r:as needed) : 135, 155, 155, 185, 185

C.
Clean Pulls - 3 x1+1+1 @ 95-100% 1rm clean (r:10s between singles and as needed between sets) : 205, 205, 135

D.
3 Rounds for time
30 KB Swing (24kg)
20 Chest to bar pullups

Time : 10:48

How it broke down :
KB Swing - 30, 30, 30
CSB - 10/10, 7/7/6, 5/5/5/5

Comments
- On 'B' and 'C' my speed sucked because my left achilles is still sore from Saturday.  Its not torn, just tender as hell.  My right heel still hurts as well.  That also didn't feel great today.  Thats also why on 'C' I dropped down to 135 on the last set.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: njflex on June 27, 2013, 07:09:55 PM
awsome training krank,,,,post a pic you probably look great between the power and intensity here,,


Title: Re: Kranks Log
Post by: Krankenstein on June 30, 2013, 03:54:33 PM
awsome training krank,,,,post a pic you probably look great between the power and intensity here,,

Looking about the same.  Doing a lot of mobility work has helped the shoulder and knees.  Sure wish I would have done this stuff when bodybuilding.


Title: Re: Kranks Log
Post by: Krankenstein on June 30, 2013, 04:15:45 PM
6/28

A.
EMOM for 10 minutes:
Hang Snatch - Sets 1-3 @ 55-65% 1rm, Sets 4-6 @ 65-75% 1rm, Sets 7-10 @ 75-85% 1rm : 105x1, 1, 1, 125x1, 1, 1, 140x1, 1, 1, 1

B.
EMOM for 10 minutes:
Hang Clean + Jerk - Sets 1-3 @ 55-65% 1rm, Sets 4-6 @ 65-75% 1rm, Sets 7-10 @ 75-85% 1rm : 135x1, 1, 1, 160x1, 1, 1, 185x1, 1, 1, 1

C.
Back Squat - 1x5 @ 65% 1rm, 1x3 @ 80% 1rm, 1x1 @ 85% 1rm, 3x1 @ 90% 1rm (r:3 min) : 205x5, 250x3, 265x1, 285x1, 1, 1

D.
Three rounds for time of:
4 Muscle Ups
4 Clean & Jerk (185#)
6 Handstand Push-Ups

Time : 10:35

Comments
- My legs were trashed after all this.  The conditioning was brutal trying to do the jerks.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on June 30, 2013, 04:28:32 PM
6/29

A.
Three rounds, not for time, of:
Double-Unders x 40-50 reps - DNP
L-Sit x 30-45 seconds - 30, 15/15, 15/15
Bar Muscle-Up x 2-5 reps - 5, 3, 2

(B-D is to be done with running clock)
B.
For time:
Row 1000 Meters
25 Burpees Over the end of rower

Time : 6:00

C.
When the clock hits10 minutes, perform the following:
Three rounds for time of:
135lb Push Press x 15 reps
Toes to Bar x 20 reps

- Did not finish.  2 rounds + 12 push press

D.
When the clock strikes 20 minutes, perform the following…
Three rounds for time of:
30″ Box Jump-Overs x 15 reps
Chest-to-Bar Pull-Ups x 20 reps

- Did not finish : 2 rounds + 8 Chest to bar

Comments
- Fucking left achilles and right hell would NOT allow me to even do a few regular rope jumps.
- So pissed that my ankle/foot problems prevented me from doing this properly.  The burpees were done cautiously and the box jump-overs were done in a similar manner. 
- Totally screwed up on the push presses in "C".  I did 20 the first round so my shoulders were trashed for the next two rounds.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and

second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that

the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed

with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: booty on July 01, 2013, 04:20:49 PM
Krank just catching up on your log.  When are you getting some new shoes?  The achilles can take a long time to heal due to the limited blood supply getting down there.  I had inflamation in my left one for 9 months once and it was terrible.  I didn't take a few days off and let it heal....I kept training and doing my cardio through it.  


Title: Re: Kranks Log
Post by: Krankenstein on July 01, 2013, 06:01:37 PM
Krank just catching up on your log.  When are you getting some new shoes?  The achilles can take a long time to heal due to the limited blood supply getting down there.  I had inflamation in my left one for 9 months once and it was terrible.  I didn't take a few days off and let it heal....I kept training and doing my cardio through it.  

I need to get new 'regular' shoes.  I have my oly shoes and they aren't the greatest for doing 'jumping' things.  I have been icing both things a lot, so we shall see what day is like. 


Title: Re: Kranks Log
Post by: Krankenstein on July 01, 2013, 06:07:45 PM
7/1

A.
Five sets of Front Squat x 1 rep (Rest as needed)

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

Worked up to 275#.  I am really focusing on keeping the chest high and the elbows up.

B.
Five sets of Snatch from Mid-Thigh x 2.2.2 reps (Rest 10 seconds between 2 rep clusters, straps may be used)
Rest 3 minutes

C.
Back Squat (using 1rm max from wk #1)  Rest 2-3 minutes between sets
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

205x5, 245x3, 285x1

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%

Comments


Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 06, 2013, 04:06:02 AM
7/2

A.
Three Rounds (untimed)
1) Chest to bar pullups - 10-12 reps : 12, 12, 10
2) Nose-to-wall holds - 60 - 90sec : 45, 40, 40
3) Skin the cat - 3 - 5 reps : 3, 3, 3

B.
Jerk - (base off  1rm of C&J) 1x3  @ 60%, 1x2 @ 70%, 1x2 reps @ 80%, 5x1 @ 90+% (r:AN) : 135x3, 155x2, 180x2, 205x1, 1, 1, 1, 1

C.
Behind the Neck Push Press (sntach grip) - 3x4 (r:AN) : 135x4, 155x4, 165x3

D.
5 minute AMRAP of:
5 Burpees
5 Ring Dips

Comments
- The skin the cat is a nice shoulder stretch.  Those used to be easy. 
- For "B" hold receiving position in all sets for one full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed


Title: Re: Kranks Log
Post by: Krankenstein on July 06, 2013, 04:30:11 AM
7/4

A.
Front Squat - 1x3 @ 75% 1rm, 1x2 reps @ 80% 1rm, 1x1 @ 85% 1rm, 1x3 @ 80% 1rm, 1x2 @ 85% 1rm, 1x1 @ 90% 1rm (r:2-3 min) : 225, 3, 240x2, 255x1, 240x3, 225x2, 270x1

B.
Halting Clean Deadlift + Hang Clean + Clean - 5x1+1+1 (r:AN) : 135, 155, 185, 185, 205 (fail on last clean)

C.
Good Morning - 3x6 @ 4011 (r:AN) : 95x6, 115x6, 135x6

D.
For time:
Row 500 M
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Two Kettlebell Farmer Carry (25# plates)
20 Chest-to-Bar Pull-Ups
Row 500 M

Time : 13:19

Comments
- I did this workout at a local gym.  I was upposed to use 50# kettlebells for the "D" but my legs were so smoked I couldn't even get two steps. 
- Going with the above, I got reprimanded by a trainer for having my gym bag on the floor.  Ummm, so how does one get al lhis lifting gear up to gym floor if the lockers are downstairs?

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and

second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that

the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed

with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed


Title: Re: Kranks Log
Post by: Krankenstein on July 06, 2013, 04:41:27 AM
7/5

A.
Drop Snatch - 3x1 (r:AN) : 85, 95, 95
Snatch Balance - 3x1 (r:AN) : 105, 115, 125

B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk (based off 1rm) - 1.1 (rest 10 seconds between singles) 2x1.1 @ 55-65%, 2x1.1 @ 65-75%, 2x1.1 @ 75-85%, 2x1.1 @ 85-95% : 135, 135, 155, 155, 180, 180, 205, 205

C.
Back Squat - 1x5 @ 65-70% 1rm, 1x3 @ 75-80% 1rm, 1x1 @ 85-90% 1rm, 3x1 @ 90-95% 1rm (r:3m) : 205x5, 245x3, 275x1, 295x1, 1, 1

D.
For time:
30 Squat Clean & Jerks (135#)

Time : 7:51

Comments
- This workout destroyed me.  Took about 90 mins to complete.  My low back was sore from yesterday.  Maybe from the good mornings, maybe from the miss on the clean.
- I broke "D" up into 10/5/5/5/5.  I went in to it at a controlled pace and wanted to make sure I didn't burn out.  I didn't split jerk either.  I just did a squat jerk for them.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and

second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that

the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed

with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed


Title: Re: Kranks Log
Post by: booty on July 07, 2013, 12:06:51 AM
7/4

A.
Front Squat - 1x3 @ 75% 1rm, 1x2 reps @ 80% 1rm, 1x1 @ 85% 1rm, 1x3 @ 80% 1rm, 1x2 @ 85% 1rm, 1x1 @ 90% 1rm (r:2-3 min) : 225, 3, 240x2, 255x1, 240x3, 225x2, 270x1

B.
Halting Clean Deadlift + Hang Clean + Clean - 5x1+1+1 (r:AN) : 135, 155, 185, 185, 205 (fail on last clean)

C.
Good Morning - 3x6 @ 4011 (r:AN) : 95x6, 115x6, 135x6

D.
For time:
Row 500 M
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Two Kettlebell Farmer Carry (25# plates)
20 Chest-to-Bar Pull-Ups
Row 500 M

Time : 13:19

Comments
- I did this workout at a local gym.  I was upposed to use 50# kettlebells for the "D" but my legs were so smoked I couldn't even get two steps. 
- Going with the above, I got reprimanded by a trainer for having my gym bag on the floor.  Ummm, so how does one get al lhis lifting gear up to gym floor if the lockers are downstairs?

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and

second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that

the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed

with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed

It's a universal gym rule. I can understand in some ways. I have seen members trip over gym bags.


Title: Re: Kranks Log
Post by: Krankenstein on July 07, 2013, 04:00:29 AM
It's a universal gym rule. I can understand in some ways. I have seen members trip over gym bags.

For all the years I have been training I have always brought my bag into the gym.  I place it out of the way of people.   I only have things I need and use.  I am looking at laundry bags that are made of mesh so I will bring my stuff up there and then they can look right in just in case they are that worried about theft.


Title: Re: Kranks Log
Post by: booty on July 07, 2013, 04:08:47 AM
For all the years I have been training I have always brought my bag into the gym.  I place it out of the way of people.   I only have things I need and use.  I am looking at laundry bags that are made of mesh so I will bring my stuff up there and then they can look right in just in case they are that worried about theft.
I have never been able to get away with that unless I was travelling and just doing the casual gym pass. For some reason you get left alone.


Title: Re: Kranks Log
Post by: Krankenstein on July 07, 2013, 04:18:51 AM
7/6

A.
Three rounds (untimed):
Double-Unders x 40-50 reps : 50, 50, 50
Bar Muscle-Ups x 3-6 reps : 6, 6, 6
Handstand Walk x 10-15 meters : 10m, 10m, 10m

B.
For time:
50 Chest-to-Bar Pull-Ups

Time : 5:05

C.
Four Rounds:
Run 800 Meters
15 Burpees
30 Kettlebell Swings (24 kg)
Rest 4 minutes

Round#1 : 6:39
Round#2 : 7:00
Round#3 : 6:46
Round#4 : 6:41

Comments
- I was finally able to get back to jumping rope, just singles but its a start.
- Also, for "C" I subbed 1000m rowing for the 800m run.  I did not want to mess with my ankle or my heel.
- I took a little longer on "B" just because I was feeling so beat up after the last two days of training.
- Part "C" was a bitch.  Doesn't seem like much but I was dragging ass after the 2nd round.  My shirt was soaked when done.  I had to tape my palms with athletic tape after the 2nd round because I was sweating so much I couldn't keep my grip on rower handle.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed


Title: Re: Kranks Log
Post by: Krankenstein on July 07, 2013, 04:19:40 AM
I have never been able to get away with that unless I was travelling and just doing the casual gym pass. For some reason you get left alone.

I keep to myself at the gym.  I have to travel this week, so we shall see just how hard this is going to be.  I have to take my gear with me.


Title: Re: Kranks Log
Post by: booty on July 07, 2013, 04:29:13 AM
I keep to myself at the gym.  I have to travel this week, so we shall see just how hard this is going to be.  I have to take my gear with me.
I know you are and you should be fine to have your gym bag with you. 


Title: Re: Kranks Log
Post by: Krankenstein on July 16, 2013, 07:54:00 PM
Haven't really trained since 7/6.  I was out of town in Phoenix and felt like shit in the heat.  I remember when I originally lived there that it took about 2wks for me to acclimate and feel like training.  A couple of other things came into play (long day at work, feet hurting, etc).

Wednesday I managed a 1000m swim.

Thursday I just did a little metcon of:

5 rounds of:
12 135# Deadlift
9 135# Clean
6 135# Jerks

Really sucked because I was at a Lifetime fitness and they don't allow chalk and it was humid as hell in the weight area.  The bar was freaking slippery as hell.

Saturday I stopped at my friends Crossfit gym.  I did the olympic weight lifting class.  Great olympic coach.  Pointed out a few mistakes I was making.  He really emphasized the front rack problem of mine.  Will be working on it.


Title: Re: Kranks Log
Post by: Krankenstein on July 16, 2013, 07:57:05 PM
7/16

Olympic
5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts : 205#

EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1 : Used 175#

Strength
3X3 Pause Front Squats (5 second pause in the absolute bottom) - rest 60 sec. : 135, 155, 155

3X5 Push Press – heaviest possible, rest 60 sec. : 135, 135, 155

Conditioning

For time:

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 115#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

Time : 9:37

Comments
- I haven't really trained hard since 7/6.  Today (and this week) I will be reducing the wolume of what I will be doing.  I will post the workouts I should be doing and just be making notes of what I actually did.
- I didn't work up to a near maximal weight on the C/J.  I kept it comfortable and worked on getting into a good holding position at the bottom of the clean.
- I kept the front squats lighter to emphasize the good thoracic posture.
- For the metcon I did not do the 2nd "Cindy".  I also paced myself on the first one.  With the power snatches I was spent.  I broke them up into 5/5/5

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: booty on July 18, 2013, 04:49:22 PM
The swimming would have been more enjoyable to do in that humidity, as opposed to your training in the gym.  Don't worry too much Krank about missing some training.  It would have done more good than harm since you need your achilles and heel to fully recover.


Title: Re: Kranks Log
Post by: Krankenstein on July 20, 2013, 03:40:27 AM
The swimming would have been more enjoyable to do in that humidity, as opposed to your training in the gym.  Don't worry too much Krank about missing some training.  It would have done more good than harm since you need your achilles and heel to fully recover.

I am too much of a pansy to swim outside.  I went to a Lifetime Fitness and felt their outside pool (remember, this was in Phoenix...in July...outside temp of 108).  Shit was too cold for me.  Swam inside.  I have been rolling the hell out of my calves and achilles and its made a difference in the left, but not the right.  I have an appointment with a friend who is a podiatrist next week. 


Title: Re: Kranks Log
Post by: Krankenstein on July 20, 2013, 03:47:37 AM
7/18

Olympic
3x5 Muscle Snatch (r:90s) : 115x5, 5, 125x5
5x2 High hang Snatch (r:60) : 95x2, 2, 2, 115x2, 1
3x2 (2+1) High hang Clean (r:60) : 115x2, 135x2, 185x2

Strength
4x5 (tempo 50X1) GHR (r:60s) : 5, 3, 2, 1
4x8 Close Grip Bench (r:60s) : 135x8, 185x8, 7, 5

Conditioning


Comments
- For the snatch and the C&J the directive was to do them at your worst position.  Personally, I think all of mine are the worst position.  But, I know that I still have a slight problem at the top position.  So, I took them as high hang versions.
- I also reduced the volume of the Sntach and C&J by about 80% from what was prescribed.  Going to continue that this week.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 20, 2013, 03:54:14 AM
7/19

Olympic
EMOM for 5 mins 2 Mid-Hang Squat Clean (@70% 1rm) : 155#

Strength
30 mins to establish 1rm in Squat (high bar version) : 375#
4x5 Reverse Hyperextension (r:60) : 15, 15, 15, 15
4x5 Pullups (weighted, supinated grip) (r:60s) : +20x5, +40x5, 5, 5

Conditioning


Comments
- I was debating if I should continue with the low bar practice for squat but opted to just follow programming.  I haven't done the high bar in a while.  I do think I could have gotten more with a low bar.  The knees felt great up until 315#.  The 375# was absolutely a max.  I also did not use my knee wraps, I only used the Rehband knee sleeves and a suede belt. 
- The supinated pullups sucked.  Not a big fan of them (never have been).  The elbows and wrists still need loosening up if I want to continue to do them.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 25, 2013, 03:56:12 AM
7/20

Olympic
20 min to find 1rm Snatch = 165# (down 10# from previous 1rm)

20 min to find 1rm C&J = 235 (NEW PR! up 5#)

Strength


Conditioning
Fran - 5:35

Comments
- Since coming back from Arizona and that Olympic class, I can not seem to get my mind around performing the snatch.  I failed three times trying to get 175#.  Not sure what I amdoing wrong
- The C&J was a surprise.  I think I had a 240 - 245# in me but I didn't want to push it being that I was back for the first week
- The Fran was looking like it was going to be below 5:20 but I slipped on a box getting up to pullup bar and then the last 9 pullups slowed me down big time.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 25, 2013, 04:02:45 AM
7/22

Olympic
Work to Heavy 3-position snatch (no straps, floor - hang, high hang) : 135#

3x1 @ 90@ of above 3-position snatch (no straps, floor - hang, high hang) (r:90s) : 120 x 1, 1, 1
4x3 Snatch High Pull (from hang @ 110% of max from above) (r:60s) : 150x3, 3, 3

Strength
4x8 Pendlay Row (r:60s) : 185x8, 8, 7

Conditioning
1min Rope Climb
-then
3min AMRAP of
15 Burpee
10 KB pushpress (20#kb)
-then
2min Rope Climb
- then
3min AMRAP of
15 Burpee
10 KB pushpress (20#kb)

134ft, 2 rounds, 281ft, 1 round + 13 burpee

Comments
- Again the damn snatch messing with my head.  Kept rocking forward on my feet. WTF
- The conditioning was shit.  We don't have a rope so I had to use the rope machine.  I have to figure out what I am going to do in order to get better at the rope for the goal of competing next year.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 25, 2013, 04:08:20 AM
7/23

Olympic
Work to Heavy 3-position Clean (no straps, floor - hang, high hang) : 185#

3x1 @ 90@ of above 3-position clean (no straps, floor - hang, high hang) (r:90s) : 165 x 1, 1, 1

Strength
Squat - 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% (r:2m) : 225x10, 260x8, 280x6, 300x4
Front Squat - 1X5@60%, 3X5@70% (r90s) : 180x5, 210x5, 5, 5

Conditioning


Comments
- Workout was done at night.  HATE night training.  I don't get home until after 9pm.  Makes for a VERY long day.
- The squats aggrivated my left knee BIG TIME.  Going home I could feel some swelling in it.  My biggest fear is a torn patellar tendon.  Threw ice on it right away.Another thing was my heel hurting with the squats.  Somethign is definitely fucked up in there.
- Too late at night to do the conditioning.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 25, 2013, 04:12:51 AM
Well, yesterday I decided to take a pic of my right heel.  I was thinking possible stress fracture because of how bad it was.  Nope, this is what shows up....FML.  Heading to podiatrist at noon for consult.

(http://i40.tinypic.com/723jw0.jpg)



Title: Re: Kranks Log
Post by: Krankenstein on July 28, 2013, 03:53:17 AM
Well, Doctor looked at my x-ray, palpated the foot, had me walk around, etc, etc.  Well, she determined that my medial calcaneal nerve was inflamed (which I knew), but she also saw that my heel fat pad is less than normal thickness.  So, all she wanted to do was give a cortisone shot.  HOLY FUCK that hurt.  A SHIT LOAD.  I was pain free for about 3hrs, then the pain on the medial side of the heel started to come back.  Then the throbbing started.  Friday morning I woke up and it was better than before the shot, but still painful.  I need to take some weight bearing x-rays for her.  I was told to avoid the major ballistic stuff for a couple of days (box jumps, burpees, etc).


Title: Re: Kranks Log
Post by: Krankenstein on July 28, 2013, 03:57:44 AM
7/25

Olympic
10 Min to find max triple in power snatch - 165#
10 Min to find max triple in power clean - 205#
10 min to find max triple in jerk from rack - 185#

3x4 Clean from High hang - 135, 135, 135

Strength


Conditioning
10 x 100m Row (r:5/1)

20.4, 19.6, 19.3, 20.0, 18.9, 19.0, 18.3, 18.0, 18.5, 17.4

Comments
- The jerk from rack SUCKS.  This is where jerk boxes come into play.  I am sure I could have done more with them because lowering the bar to my shoulders took a little bit out of me.
- The conditioning should have been sprints, but I decided that I would forgo the sprints due to seeing doctor after workout.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 28, 2013, 04:08:07 AM
7/26

Olympic


Strength
15 min to find max 5rm floor press - 265#

a) 3x20 GHD
b) 3x20 reverse hyperextension
(r:60s)

Conditioning
4 Rounds for time:

4 315# Deadlift
8 Pullups (strict)
16 HR pushups
24 Wall ball squats (20#)

Time - 21:38

Comments
- The 'a' and 'b' stuff is done in spuerset format

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 28, 2013, 04:12:14 AM
7/27

Olympic
20 min to find 1rm for Snatch - 180# (NEW PR!, up 5#)
20 min to find 1rm Clean and Jerk - 225# (failed miserably at this.  down 10# from last time)

Strength
15 min to find 3rm on Front Squat - 255#

Conditioning
'Amanda'

9-7-5
Muscle Ups (I did bar)
135# Snatch (full)

Time - 10:25

Comments
- The front squats felt like shit. 
- The clean and jerk was just off today.  I couldn't get the turn over right.  Everything felt about 20# heavier than it was.
- Last time I did the conditioning I used a power snatch.  I wanted to see how long it would take with full snatch (as prescribed).  I failed on the first two snatches when I got there.  I got pissed.  I took about 2 mins (with clock still running) to get my head straight and then went forward.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on July 28, 2013, 04:14:53 AM
Shoulders feel a little sore today.  Knees were achy last night, but not too bad.  Have to ice my heel.  Its not as bad as it usually is, but I know I can't run on it.  I will be running a different program for the next few weeks and I will try and post the week prior to doing it if anyone really cares.  I thought about doing a mock run of what the Crossfit games were for my age group next year and see where I would stand.  I will decide today.  For now, going to finish my bowl of Lucky Charms and then head off to the pool for a recovery day of swimming.


Title: Re: Kranks Log
Post by: Krankenstein on August 01, 2013, 03:55:35 AM
7/29

(testing week for programming)

3 mins to find max distance broad jump - 8' 7"
-rest 1min

5 mins to find 1rm weighted strict pullup (pronated grip) - +95#
- rest 1min

7min to find 1rm close grip bench - 285#
- rest 2min

8 mins to find 1rm power clean - 240#
-rest 2 mins

8 mins AMRAP of 90% of 1rm power clean - 215# x 25 reps

Comments
- I was thinking I was going to get 40 reps with the 90%.  I was VERY wrong.  It really beat me down.  It was a struggle past the 18th rep.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on August 01, 2013, 03:59:26 AM
7/30

(day #2 - testing)

ME UB muscle ups - 7
-rest 2mins
ME UB muscle ups - 4

3mins to find max distance handstand walk - 26'

3 rounds:

250m Row
10 KBS 24kg
10 Plate burpees
10 KBS 24kg
10 Plate burpees
10 KBS 24kg
250m Row

- Rest 10 mins.  (Every round should be all out effort due to the rest period at the end of each round)

4:37 / 4:52 / 4:45

Comments
- My shoulders were pretty sore still from the power cleans.  I could not hold myself up.  I was thinking I could get like 50' or so.  Started to piss me off.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on August 02, 2013, 04:46:21 PM
8/1

Day 3 Testing

Skill
1 minute ME Strict HSPU
Rest 1 Minute
1 Minute ME Kipping HSPU
Rest 2 Minutes
1 Minute ME Kipping HSPU

Total : 16 / 7 / 7

Strength


Conditioning
7 minute AMRAP:
4-7 Thruster
4-7 C2B Pullups

6 rnds + 1 Pullup

Run 5K - 31:12

Comments
- For the HSPU, use 1ื45# plate under each hand. Put an AbMat between the plates. Hands must remain fully on the plates: fingers MAY NOT be placed in the holes.
- I screwed up on the HSPU.  I did not rest 2 mins after the 1st kipping HSPU
- You may choose any rep scheme (between 4 and 7) that you like for the first part of the conditioning.  You can also change it up mid workout.  I personally chose 6 reps and stuck with it.
- I tried to do the 5k right after the 7 min conditioning.  Bad idea.  My calf cramped up about 100m into run.  So, I went and did some errands and ended up mapping a 5k around my house.  Worked out nicely.  The heel didn't feel too bad.  Was sore, but no more than it was before.  After I got done, I just couldn't stop sweating.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on August 02, 2013, 04:50:34 PM
8/2

Testing - Day #4

Olympic
EMOM for 5 mins 80%1rm Snatch x 2 - 145lbs

-rest 2 mins

2 mins AMRAP with 80%1rm Snatch - 8

Strength
12 mins to find 1rm front squat - 255#

Conditioning


Comments
- I have done a lot heavier with the front squats, but I think I will leave it there as the weight where I still had good form.  It bothers me to put a 1rm down with shitty form.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on August 07, 2013, 04:11:32 AM
8/3

Olympic


Strength


Conditioning
30 min Row for distance  - 6833

5 Rounds of shuttle sprints 20m/40m/60m (done @ every 2min)

35:37, 35:43, 35:25, 34:84, 35:28

Comments
- I was shooting for about 7500m for the row and really do feel I could have gotten that (maybe 8000) but I was not prepared for how bad my ass would hurt from being on that rowing seat.  Concept 2 seats are just fucked up at long distances.  WOW

- For the sprints I was stupid to do them after the long distance rowing (my hamstrings were damn tight) but the worst was my heels.  I could not get a very fast speed felt like I was running in sand)

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on August 07, 2013, 04:19:29 AM
8/5

Skill
For Max Reps:
Tabata Double Under
-Rest 2 Minutes-
Tabata Double Under

1st 4 rnds - 29
2nd 4 rnds - 34

Strength
HBBS 1x10 @ 60%, 1x8 @ 70%, 1x6 @ 75%, 1x4 @ 80% - 225x10, 260x8, 280x6, 300x4

Front Squat 1x5 @ 60%, 3ื5 @ 70% - 155x5, 180x5, 180x5, 180x5

Conditioning
4 rounds for reps:
a. 30 sec ME Push Press @ 95
b. 30 sec ME KBS @ 24kg
c. 30 sec ME Burpee to Plate
- Rest 90 seconds

a. 15, 15, 13, 15
b. 16, 16, 16, 17
c. 8, 8, 8, 8

Comments
- The two tabata sets are done 20sec on/10 sec off for 4 rounds, then rest, then repeat
- I can offically be called the biggest dumb ass.  I have been trying to get my heels repaired...so what do I do?  I do the damn DU's.  I think those are the things that have fucked me up.  All those sundays of practice and very minimal rehab and mobility on them.  The left achilles was inflammed as hell after doing them  I couldn't squat right because I was worried about it.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on August 07, 2013, 04:31:03 AM
8/6

Olympic
12 min to find 1rm Snatch - 180#

EMOM for 4 mins of 90% of 1rm Snatch - 160xm, 1, m, 1, 1

Strength
3x5 Hang Snatch Pull (Every 90 sec) - 160x5, 5, 5
3x5 Snatch Push Press (Every 90 sec) - 115x5, 135x5, 145,x5

Conditioning
For time :
Run 1mi
Row 1000m
Run 1mi

Comments
- Someone thought it would be a great idea to have the big doors open at the gym.  The only problem was that the humidy was through the roof even though the temps were abou 70-some degrees.  I was sweating like a pig just doing the snatches.  The 'm' with the 90% snatch indicates a miss.  I just couldn't recover enough to do them. 
- I elected NOT to do the conditioning and instead go home and rest/ice the ankles and heels.  I am doing mobility and foam rolling on them twice a day.  I need them fixed ASAP

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: booty on August 07, 2013, 01:34:01 PM
8/5

Skill
For Max Reps:
Tabata Double Under
-Rest 2 Minutes-
Tabata Double Under

1st 4 rnds - 29
2nd 4 rnds - 34

Strength
HBBS 1x10 @ 60%, 1x8 @ 70%, 1x6 @ 75%, 1x4 @ 80% - 225x10, 260x8, 280x6, 300x4

Front Squat 1x5 @ 60%, 3ื5 @ 70% - 155x5, 180x5, 180x5, 180x5

Conditioning
4 rounds for reps:
a. 30 sec ME Push Press @ 95
b. 30 sec ME KBS @ 24kg
c. 30 sec ME Burpee to Plate
- Rest 90 seconds

a. 15, 15, 13, 15
b. 16, 16, 16, 17
c. 8, 8, 8, 8

Comments
- The two tabata sets are done 20sec on/10 sec off for 4 rounds, then rest, then repeat
- I can offically be called the biggest dumb ass.  I have been trying to get my heels repaired...so what do I do?  I do the damn DU's.  I think those are the things that have fucked me up.  All those sundays of practice and very minimal rehab and mobility on them.  The left achilles was inflammed as hell after doing them  I couldn't squat right because I was worried about it.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Krank, the achilles take a long time to heal and I know you know this already.  I just don't want to see this linger any longer than it should.  Avoid anything that really inflames it. 


Title: Re: Kranks Log
Post by: Krankenstein on August 14, 2013, 04:29:10 AM
Oh, I know.  It's been getting better with the foam rolling (partner assisted).  Have to stay on top of it...as well as icing.

8/8

Olympic
Squat - 1x10 @ 60% 1rm, 1x8 @ 65% 1rm, 1x8 @ 70% 1rm, 1x8 @ 75% 1rm : 225x10, 245x8, 265x8, 280x8

Front Squat - 1x5 @ 60% 1rm, 1x5 @ 65% 1rm, 2ื5 @ 70% 1rm : 155x5, 165x5, 180x5, 5

Skill
EMOM for 10mins: 2 Muscle Ups : Completed

Conditioning
For Reps:

4 min AMRAP:
-SandBag Getups @ 90 45#

4 min AMRAP:
-10 Pull-ups
-10 HR Pushups

4 min AMRAP:
-SandBag Getups @ 90 45#

Rd. 1 = 30 reps
Rd. 2 = 2 rnds + 10 pull ups
Rd. 3 = 24 reps

Comments
- I almost skipped the sand bag get up.  I am glad I didn't.  Kicked my ass and that was only half of what I was supposed to use.  It was awkward switching the shoulders to perform it. 


Title: Re: Kranks Log
Post by: Krankenstein on August 14, 2013, 04:32:07 AM
8/9

Skill
3 rounds (ubntimed):
-10 Kipping HSPU
-15 Toes to Bar

Conditioning
"Amanda"
9-7-5:
-Snatch @ 135#
-Muscle Ups

Time = 11:14

Comments
- The snatches are FULL snatches.
- I got my ass raped on the conditioning.  I did it faster a few weeks ago.  I thought I would be faster today because the last time I did it was when I did some 1rm testing.  Nope, the complete opposite.  Must be something with the feel of the heavier weights then going back to a lighter one.


Title: Re: Kranks Log
Post by: Krankenstein on August 14, 2013, 04:34:34 AM
8/10

Was supposed to be an off day...but I went in and did some work on my snatch lift.  Just some easy progressions.  Helped out some people (not like I would be much help...I am FAR from knowing the form 100%)

I did do a conditioning workout (was talked into it)

AMRAP in 8 mins

15 OH Squats 95#
20 Hand Release Pushups
30 KB Swing 24kg

I got 3 rounds + 20 HR pushups.  I was NOT pushing myself on this...went into it at a very easy pace.


Title: Re: Kranks Log
Post by: Krankenstein on August 14, 2013, 04:40:09 AM
8/12

Strength
Back Squat - 1x10@60% 1rm, 1x8@65% 1rm, 1x6@70% 1rm, 1x6@75% 1rm, 1x6@80% 1rm : 225x10, 245x8, 260x6, 280x6, 300x6

Front Squat - 1x5@60% 1rm, 1x5@70% 1rm, 2ื5@75% 1rm : 155x5, 180x5, 190x5, 5

Skill
5 min AMRAP:

-40 Double Unders - regular rope jumping
-10 T2B

Rounds = 3 + 7 T2b

Conditioning
5 rounds each round starting on the 3 minute mark:

-10 Pull-Ups
-5 Burpee Box Jumps @ 24″
-10 Wall-Balls @ 20#
-5 Burpee Box Jumps @ 24″
-Rest for the remainder of the 3 minute time period

Comments
- I could not believe how easy the squats felt today.  No idea what the hell is going on with that.  My knees had less pain and I actually have been coming up faster from the hole.
- I did the regular rope jumps (singles) at a very easy pace.  Have to work into it very slowly.  I know i have some double unders coming up very soon and I want to be prepared.
- I ran out of time and only did 3 rounds of the conditioning.  I was getting faster with burpee box jumps...but the wall balls slowed me WAYYYY down.


Title: Re: Kranks Log
Post by: Krankenstein on August 14, 2013, 04:46:21 AM
8/13

Olympic


Strength


Conditioning
For Time:

100 m swim row

40 KBS 24kg
40 Jumping Lunges walking front rack lunge 65#
40 KB Snatch power snatch 95#

100 m swim row

30 KBS 24kg
30 Jumping Lunges walking front rack lunge 65#
30 KB Snatch power snatch 95#

100 m swim row

20 KBS 24kg
20 Jumping Lunges walking front rack lunge 65#
20 KB Snatch power snatch 95#

100 m swim row

Time : 26:37

Comments
- Today was all conditioning.  I elected NOT to do this at a pool as I feel this was a retarded workout.  Any time I think there is a glaring problem with safety I will NOT do it.  I changed some things up because I wanted to kill myself.  I DID.  Fuck!!!
- I did this outside and envisioned it to be at the games.  Felt motivated as hell.  Sounds weird but it worked.  I have to get myself a bandana...I sweat so bad and that stung like a bitch in my eyes.
- I know Coach/Joe will be all mr. pissy pants with this one.  I broke the snatches up into groups of 10 for the first two rounds, then groups of 5 for the last.  Suck it Joe!!!
- I also liked that within 10 mins of being done my heart rate was back to normal.  EAT SHIT Blue Cross for denying me coverage because of my left ventricular hypertrophy


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:13:29 AM
Have to do a TON of catching up...

8/15

Olympic


Strength
Back Squat - 1x10@60, 1x8@70, 1x8@75, 1x8@80 – E3M : 225x10, 265x8, 280x8, 300x8
Front Squat - 1x5@60, 1x5@65, 2ื5@70 – E3M : 155x5, 165x5, 180x5, 5

a. 3ื7: Narrow Grip Bench Press – AHAP – E2M : 205 x 7, 7, 7
b. 3ื7: Bent-Over Supinated Row – AHAP – E2M : 185 x 7, 7, 7

Conditioning
Every 3 Mins - 4 x 400 m SPRINT : ((forgot to write these down....FUCK))

Comments
- The strength is a superset. You should begin a new movement on each 2 minute mark. At 0: NGBP. At 2: BOSR. At 4: NGBP… etc. On the NGBP, both index fingers must touch the smooth of the bar. On the BOSR, both hands need to face AWAY from you. Make sure the bar touches your navel. No higher, no lower. On both movements, go AHAP – always with good technique. These need to be sets of 7. Do NOT break up your sets. If you do it right, you should only fail the last rep of the last set.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:19:30 AM
8/16

Olympic
Every 90 Seconds x 7 (AHAP):

2 Hang Cleans (from just above the knee)
1 Push Jerk
1 Split Jerk

135, 155, 175, 175, 185, 185, 205(miss)

Strength


Conditioning
“Diane”

21-15-9

- Deadlift @ 225#
- HSPU

Time - 9:30

Comments
- Notes: The olympic part is a complex. Stay on the clock. Each set should be a “working set” and should be performed AHAP. If you miss any clean or any jerk, you must lower the weight on the next set. Your score is your heaviest set of the 7 that you complete successfully.
- 10 minute cap on conditioning.  You must keep your hands within 36″. Kipping is allowed.
- The HSPU really fucked me.  I did the first 21 reps on deads in like 45 seconds.  The HSPU took the most time.  I think next time I will get under 6 mins

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:23:07 AM
8/17

Should be an off day, but I came in to help two people that were getting started with CF.  I am by NO MEANS any where close to what I coach should be for this, but I can point out the flaws they have that I had.  I worked on some Clean & Jerk progressions then did some sprints.  They were the shuttle sprints.  One of the people complained about how she would be faster if she didn't have to do the shuttle part.  Ummm...no shit.  God I hate complainers like that


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:28:22 AM
8/19

Strength
Squat - 1x8@65% 1rm, 1x8@70% 1rm, 1x6@80% 1rm, 1x6@85% 1rm : 245x8, 265x8, 300x6, 315x6

Front Squat - 1x5@60% 1rm, 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm : 155x5, 175x5, 190x5, 205x5

Skill
-1 minute ME Muscle-Ups : 10

Rest 2 minutes

-EMOM x 5: 1 Strict Muscle-Up : done

Rest 1 minute

-1 minute ME Muscle-Ups : 6


Conditioning
4 rounds for time:

-40′ Handstand Walk
-25 Butterfly Pull-Ups
-40 Unbroken Double-Unders

Time : did one round just to test out the heel - 4:58

Comments


Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:33:21 AM
8/21

Olympic
7 x 3-Position Snatch – Low to High – AHAP – E90S : 115, 115, 115, 115, 115, 125, 125 (fail)

Strength
4ื5 Touch and Go Push Press – AHAP – E90S : 125x5, 135x5, 155x5, 165x5
4ื5 Pendlay Row – AHAP (use straps) – E90S : 225x5, 5, 4, 3

Conditioning
- Row 2K at conversation pace : did not time it.

Comments
 - The three positions for snatch (in order of execution) are: 1) Ground, 2) Hang: Just above the Knee, 3) Hi-Hang: From the pockets.
- I felt weak as shit doing the snatch.  I just didn't feel it today
- The push press must be touch and go: reload on the way down and explode directly into the next rep. For a set to count, all 5 reps must be touch and go.
- The Pendlay Row, make sure to RESET for each rep. The PR is supposed to mimic your clean exactly: start like you would for a clean, execute the first pull and then row the bar to touch your torso

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:43:44 AM
8/22

Strength
Back Squat – E3M - 1x10@60% 1rm, 1x10@65% 1rm, 1x8@70% 1rm, 1x8@75% 1rm : 225x10, 245x10, 265x8, 280x8

Front Squat – E2m - 1x5@60% 1rm, 1x5@65% 1rm, 2ื5@70% 1rm : 155x5, 165x5, 180x5, 5

Skill
EMOM for 10mins: 4 HSPU @ 2ื45/1ื45 to AbMat - done

Conditioning
1)
-Row Sprint 250m
-10 Burpees to 10# Plate
-10 KBS @ 32kg
-10 Burpees to 10# Plate
-10 KBS @ 32kg

*Rest 3 Minutes

2)
-Run Sprint 200m
-10 Burpees to 10# Plate
-10 KBS @ 32kg
-10 Burpees to 10# Plate
-10 KBS @ 32kg

*Rest 3 Minutes

3)
10-8-6-4-2:
-KBS @ 32kg
-Burpee to 10# Plate

*Rest 3 Minutes

4)
-Row Sprint 500m

*Rest 3 Minutes

5)
-Run Sprint 400m

Times : 1) 3:45, 2) 3:25, 3) 3:48, 4) 1:35, 5) 1:54

Comments
- HSPU are done with with 2ื45# bumpers under each hand. Plates must touch both the wall and the AbMat between the plates.
- This is a FUCK LOAD of conditioning stuff.  Talk about getting my ass handed to me.  Each of the 5 sections is to be done AFAP – in other words: ALL-OUT SPRINT


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:50:03 AM
8/23

Skill
EMOM: Muscle-Ups: (1) 4, (2) 3, (3) 2, (4) 4, (5) 3, (6) 2, (7) 4, ( 8 ) 3, (9)2

Strength


Conditioning
For Time:

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time : 12:56

Comments
- You must attempt to complete all MU sets in the prescribed set and rep scheme above. Min 1 = 4 MU. Min 2 = 3 MU. Min 3 = 2 MU… Etc. if you cannot complete as Rx, hit sets that you know you can hit. Keep “failed reps” to no more than 3. This should take 9 minutes.
- I used 135# for the conditioning as I wasn't feeling great in the shoulders.


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 04:54:58 AM
8/24

Another 'off day' where I go in and work with people.  I end up doing shit.  I don't know whats wrong with me.  HA HA.  Oh well, it wasn't anything to write down as I just did mobility work and light olympic work.


Title: Re: Kranks Log
Post by: Krankenstein on September 15, 2013, 05:05:13 AM
8/26

Olympic Lift

Strength
Back Squat - 1x8@65% 1rm, 1x8@70% 1rm, 1x6@80% 1rm, 1x6@85% 1rm : 245x8, 265x8, 300x6, 315x6

Front Squat - 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm, 1x5@85% 1rm : 175x5, 180x5, 205x5, 215x5

Skill
5 X 1 Minute ME HSPU
6, 4, 3, 2, 2

Conditioning
1 Minute ME Strict Pullups : 18
1 Minute ME Strict Ring Dips : 20
1 Minute ME Deadlift @ 225 : 24
1 Minute ME Push Jerk @ 95 : 23

*Rest 2 Minutes*

4 Minute AMRAP: Cindy
5 pullups
10 pushups
15 squats

*Rest 2 Minutes*

1 Minute ME Strict Pullups
1 Minute ME Strict Ring Dips
1 Minute ME Deadlift @ 225
1 Minute ME Push Jerk @ 95

Comments
- Rest as needed between sets of the HSPU. Each set is a 1-minute AMRAP. Put 3 x 45′s under each hand. Plates must touch both the wall and the AbMat between them.
- I ran out of time and was only able to do the first section of the conditioning.


Title: Re: Kranks Log
Post by: Krankenstein on September 16, 2013, 04:30:43 AM
8/27

Olympic Lift
7 x 3-Position Clean + 1 Jerk – AHAP – E2M : 115, 135, 145, 165, 165, 185 (miss)

Strength

Conditioning
Run 800m, Rest 3 Minutes : 4:31

Run 600m, Rest 2.5 Minutes : 3:18

Run 400m, Rest 2 Minutes : 2:10

Run 600m, Rest 2.5 Minutes : 3:29

Run 800m : 4:38

Comments
- The three positions = Floor, Hang (just above knee), Hi-Hang (Pockets). The jerk is a split jerk.


Title: Re: Kranks Log
Post by: njflex on September 17, 2013, 05:40:06 PM
how ya feeling overall,u been at this yr or so now,joints ok?deadlift vid u looked like no issues.we are similar in terms of training we keep going ,never miss a beat,get around life's day to day but training time is the escape and keeps us young .keeps our life in order some how lol..


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 04:06:05 AM
8/29

Strength
Back Squat – E3M – 1x8@65, 1x8@70, 1x8@75, 1x8@80 : 245x8, 265x8, 280x8, 300x8

Front Squat – E2M – 1x5@60, 1x5@65, 2ื5@70 : 155x5, 165x5, 180x5, 5

Skill
E30S for 5 Min (10 Total Sets): 2 Muscle-Ups

Conditioning
50 25 Double Unders

3 Rounds:
-10 Hang Power Snatch @ 140
-10 Burpee Over Bar

50 25 Double Unders

Rest 3 Minutes

50 25 Double Unders

3 Rounds:
-10 Dual Russian KB Swings @ 24kg
-10/10 KB Snatch @ 24kg (single KB)

50 25 Double Unders

Comments
- For the muscle-ups, if you miss on any set, reduce the number of reps you are shooting for. For example: You hit 2/2 for the first 5 sets, but on set 6 you can only get 1. For sets 7, 8, 9, and 10 you will ONLY attempt 1 muscle up.
- The conditioning is essentially two different conditioning pieces with a 3-minute rest in between. You should have ONE time for this conditioning session, however – I would like to also note your splits for the first half and the second half. The dual russian swings should be executed to face-level. The KB snatch should be done in a manner that you do 10 on each arm on each round.
- I am still dealing with the issue of my heel and calf so I cut the number of double unders down.


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 04:10:12 AM
8/30

Skill
3 RNFT:

-30′ HS Walk
-10 Wall Squats
-ME L-Sit Hold on 2 x 45# Bumpers

Conditioning
“Helen”

3 RFT:
-Run 400m
-21 KBS @ 24kg
-12 Pull ups

Time : 12:01

Comments
- The handstand walk is a bitch.  There are times I have it...and times I can't get more than 3' without falling.


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 04:18:52 AM
9/2

Strength
Back Squat - 1x8@65% 1rm, 1x6@75% 1rm, 1x4@85% 1rm, 1x4@90% 1rm – E3M : 245x8, 280x6, 315x4, 335x4

Front Squat 1x5@70% 1rm, 1x4@80% 1rm, 1x3@85% 1rm, 1x3@90% 1rm – E2M : 175x5, 205x4, 215x3, 230x3

Skill
EMOM  X 10:

-5 KBS @ 32
-4 HSPU w/ 45# plate & AbMat

Conditioning
3 RFT:
-5 Power Clean @ 155
-10 Burpees

Time : 3:38

-Rest 3 Minutes-

3 RFT:
-5 Shoulder to Overhead @ 155
-10 Burpees

Time : 3:39

Comments
- The conditioning kicked my ass HUGE.  I did lower the 'prescribed' weight to 155 from 185.  I knew I am not  at the point of being able to use 185 yet.


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 04:22:17 AM
9/3

Olympic
7 rounds of the following complex:

-1 Snatch Deadlift
-1 Hang Snatch Pull (from just above the knee)
-1 Hang Snatch
-1 Overhead Squat: 3-Count Pause In Absolute Bottom

Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00).

Weight : 85, 95, 95, 115, 115, 125, 130

Conditioning
20-minute AMRAP:

-20 Piston Press with Dual KB’s @ 16 Kg
-15 Russian Swings @ 32 Kg
-5/5 Bent Over Single Arm KB Row @ 24 Kg
-150m Front Rack Carry @ 95#
-150m Plate Pinch Carry @ Dual 25#

3rds + 75yd front rack carry

Comments
- My forearms were SMOKED on this one.  I did it with some friends and one of them said "we should easily get 5 rds".  I laughed and said we would be lucky to get 4.  That plate pinch was no joke.


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 04:26:46 AM
9/6
Strength
Back Squat – E3M – 1x6@65% 1rm, 1x6@75% 1rm, 2x6@80% 1rm : 245x6, 280x6, 300x6, 6

Front Squat – E2M – Stay on the Clock - 1x5@60% 1rm, 1x5@65% 1rm, 2x5@70% 1rm : 155x5, 165x5, 185x5, 5

Skill
EMOM X 10

10 Double Unders + 2 Muscle Ups

Conditioning
5 rounds for both TIME and REPS:

-200m Sprint
-ME Pullups
-Rest 2:1 (Rest:Work)

1) 1:26 + 13
2) 1:20 + 10
3) 1:22 + 8
4) 1:12 + 8
5) 1:07 + 8

Comments
 - For the skill, you have 30 seconds to complete the DU and the MU. At 30 seconds, stop where you are and rest for the next 30 seconds.
- My sprinting was shit.  Hard to run when you feel you have a nail being driven into your heel with each step


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 04:29:56 AM
9/7

Olympic
7 rounds of the following complex:

-1 Clean Deadlift
-1 Hang Clean Pull (from just above the knee)
-1 Hang Clean
-1 Push Jerk

NOTES: Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)

135, 165, 165, 175, 175, 185, 195

Conditioning
“Grace”

30 Clean & Jerk @ 135

Time : 4:08

Comments:
- For the conditioning, the Clean and Jerk means ground to overhead with contact at the shoulder. No snatch allowed. Power Clean is allowed. Push press or push jerk also allowed.
- Doing the conditioning after the olympic lift today was easy.  The olympic actually prepped me for it.  I was surprised at how fast I got it done.  I know with better hip explosion I will be faster, but this was way easier than my first time.


Title: Re: Kranks Log
Post by: njflex on October 07, 2013, 04:39:51 AM
4X WEEK THIS TRAINING?


Title: Re: Kranks Log
Post by: Krankenstein on October 07, 2013, 11:01:10 AM
4X WEEK THIS TRAINING?

Still 5.  Mon/Tue/Thu/Fri/Sat


Title: Re: Kranks Log
Post by: njflex on October 07, 2013, 11:10:09 AM
Still 5.  Mon/Tue/Thu/Fri/Sat
8)...GOOD TO SEE EVERYTHING GOING AS DESIGHNED,MINUS FEW ACHES AND PAINS,YOUR A PRO JUST ROLL WITH IT..


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 09:36:57 AM
8)...GOOD TO SEE EVERYTHING GOING AS DESIGHNED,MINUS FEW ACHES AND PAINS,YOUR A PRO JUST ROLL WITH IT..

Well, partially as designed.  I have to scale some of the things that are written because of my age/experience...but for the most part I do it as written.


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 09:43:33 AM
9/9
Strength
Back Squat - 1x6@70% 1rm, 1x6@80% 1rm, 1x3@90% 1rm, 1x2@95% 1rm : 265x6, 300x6, 335x3, 355x2

Front Squat - 1x5@65% 1rm, 1x4@75% 1rm, 2ื4@80% 1rm : 165x5, 190x4, 205x4, 4

Skill
8 rounds: 20 seconds on, 20 seconds off: alternating between the following two movements:

-Double Unders single jumps
-Nose & Toes Handstand Hold

Conditioning
20-minute AMRAP:

-10 Dual KB Clean & Press @ 24kg
-24′ Handstand Walk
-10 Strict Pull-ups

4 rounds + 1 pullup

Comments
- The handstand walk sucked.  After the nose/toes hold my shoulders were fried.


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 09:47:52 AM
9/10

Olympic
7 rounds of the following complex – AHAP – E90S

-1 Snatch Deadlift w/3-count pause just above the knee
-1 Hang Snatch from just above the knee
-1 Snatch Balance w/3-count pause in absolute bottom

95, 115, 115, 115, 125, 125, 130

Strength


Conditioning
6 X 250m Row Sprint – R2M

Notes: Rest exactly 2 minutes between efforts. All efforts should be at 100%

1.  48.3 sec
2.  45.3 sec
3.  44.0 sec
4.  44.5 sec
5.  46.1 sec
6.  42.8 sec

Comments
- The rowing takes more out of you than you think.  The two minutes go by so damn fast.  The last sec I mentally told myself to dig in and not even think about the exhaustion. I was sucking wind for about 15 mins afterwards


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 09:52:32 AM
9/12

Strength
Back Squat – E3M 1x4@75% 1rm, 3ื4@80% 1rm

Front Squat – E2M 1x5@60% 1rm, 1x5@65% 1rm, 2ื5@70% 1rm

Skill
EMOM x 10 Minutes:

Min 1: 1 Muscle Up
Min 2: 2 Muscle Ups
Min 3: 3 Muscle Ups… Etc

*Score is total MU.
 
Score :

Conditioning
3 RFT:
-Run 400
-15 KBS @ 32kg
-12 Toes To Bar
-9 Burpees

Time : 12:38

Comments
- For the MU sets add one MU every minute on the minute until you fail. When you fail, start over again at 1 MU. Ex: I get to minute 6, and I get 5/6 muscle ups. At the start of minute 7, I start over again at 1 MU, and add 1 MU EMOM until I fail again. I Then start over again at 1 MU.  The MU must be continuous in the set.  No starting and stopping.


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 09:58:19 AM
9/13

Olympic
7 rounds of the following complex – AHAP – E90S

-1 Clean Deadlift w/3-count pause just above the knee
-1 Hang Clean from just above the knee
-1 Split Jerk

155, 175, 175, 185, 185, 205, 215

 Conditioning
“Karen”

For time: 150 Wall-Balls @ 20/14 to a 10′ target.

Time : 8:33

Comments
- I got about 40 of them done before I had to take a break.  This was the first time I ever did this conditioning workout.  Can’t wait to do it again…FUCK


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 10:01:04 AM
9/14

Olympic


Strength
20 mins to find max effort dead

455 x 6

Conditioning
3 rounds for time:

10 OH squat 95#
20 Burpee
30 Crunch
400m run

Time : ??  Forgot to write down….I think about 15 – 20 mins.

Comments
- This was supposed to be an off day, but I was just feeling damn good.  I decided to throw the deads there to challenge myself. 


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 10:10:19 AM
9/26

Strength
Back Squat – E4M 1x5@70% 1rm, 1x5@80% 1rm, 1x2@85% 1rm, 1x3@90% 1rm, 1x1@100% 1rm : 265x5, 300x5, 315x2, 335x3, 375x1

Front Squat – E2M 1x5@65% 1rm, 1x4@75% 1rm, 1x4@80% 1rm, 1x4@85% 1rm : 165x5, 190x5, 205x4, 215x4

Skill
1 Min ME Strict HSPU = 10
-Rest 1 Minute-

EMOM X 6: Alternate between 2 Strict HSPU and 4 Kipping HSPU.
*Kip on the even minutes.
Strict on the odd minutes.*

-Rest 1 Minute-
1 Min ME Kipping HSPU = 12

 Conditioning
3 Minute AMRAP:
-30 Double Unders
-20 KB Snatch @ 24/16

Rounds = 1

-Rest 1 Minute-

5 Minute AMRAP:
-200 m Run
-20 KB Swings @ 24/16

Rounds = 2

-Rest 1 Minute-

3 Minute AMRAP:
-30 Double Unders
-20 Toes To Bar

Rounds = DNF

Comments
- All HSPU are to be done with hands on the 45lb bumper plate and an AbMat between the plates. Plates must touch both the AbMat and the wall


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 10:18:19 AM
9/17

Olympic
5 minutes to establish a 2-RM Hang Snatch, from just above the knee : 145

Strength
B1. 3ื3: Snatch 1st Pull – Heavy with perfect positioning and a 3-count hold just above the knee : 115, 185, 205

B2. 3ื3: Snatch Grip Push Press – Heavy with a 3-count lockout overhead : 155, 165, 175

B3. 3ื3: OH Squat w/ 3 sec Pause : 95, 115, 125

Conditioning
With a 3-minute clock:
-200m Run
-AMRAP Burpee to OH plate (10lb) in remaining time = 18

Rest 6 Minutes

With a 3-minute clock:
-400m Run
- AMRAP Burpee to OH plate (45lb) in remaining time = 12

Comments
- The 10# plate was too easy and the guys at my gym were saying “pussy” every time I pressed the plate over head.  So I decided to use the 45# one on the second series.  NOT easy


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 10:22:20 AM
9/19

Strength
Back Squat – R3M 1x4@70% 1rm, 1x4@75% 1rm, 1x4@80% 1rm, 1x4@85% 1rm : 265x4, 280x4, 300x4, 315x4

Front Squat – R2M 1x5@60% 1rm, 1x5@65% 1rm, 2ื5@70% 1rm : 155x5, 165x5, 180x5, 5

Skill
EMOM x 10: 1 Strict Muscle-Up + 1 Kipping Muscle Up

Conditioning
20 Minute AMRAP:

-400m Run
-4 Wall Walks
-200m SandBag Run @ 70#
-20 AbMat Situps

3 rounds + 200m run

Comments
- I popped a rib head out on the sand bag runs.  I tossed it over the shoulder and twisted my torso.  I felt it go…breathing was a bitch after this.


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 10:26:15 AM
9/20

Olympic
15 minutes to establish a max of the following complex:

-2 Hang Cleans (from just above the knee)
-1 Jerk (split)

= 225#.  I did reset on each of the hang cleans

Strength
B1. 3ื3: Pendlay Row w/ 3-count pause with the bar touching the body : 185x3, 2, 155x3

B2. 3ื3: Split Press w/3-count lockout overhead : 95x3, 115x3, 125x3

B3. 3ื5: Knees to Armpits Jumps

Conditioning
"Jackie”

For time:

-1000m Row
-50 Thrusters @ 45#
-30 Pull-ups

= 9:15

Comments
- Again, this conditioning one just kicks my ass.  I don’t know why when I get to the damn thrusters I feel like I can’t get up to any kind of speed.  I need to get this down to about 7 mins.  The row is about 4 :00 – 4:30…so that should leave plenty of time.



Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 10:32:06 AM
9/21

Warm up
1) 500m Row @ Conversation Pace

2) 2 Rounds:

-15 KB Russian Swings @ 32kg
-10 KB RDL @ 32kg
-5 KB Goblet Squat @ 32kg

Strength
A. DeadLift: 2ื10 @ 70% – Rest as needed between sets : 365#

Auxilliary
Start a new movement Every 90 Seconds

B1. 3ื8/8: Bulgarian Split Squat – (w/45# bar)

B2. 3ื8: Good Morning – (95#)

B3. 3ื8: Weighted Supinated Pull-up (+15lbs)

Skill
3x:
- ME False Grip Hold on Rings
- 10 Strict Toes to Bar
- ME Nose & Toes Handstand Hold

Mobility
6 minutes: Crouch Stretch
6 minutes: Front Rack Barbell Mobility
6 minutes: Peasant Squat

Recovery
500m Row @ CP

Comments
- For the deads, every rep was done as a single (no touch-and-go reps ; no bouncing the bar). I do not drop from the top, instead I lower the bar back to the ground.


Title: Re: Kranks Log
Post by: booty on October 09, 2013, 03:39:22 PM
9/13

Olympic
7 rounds of the following complex – AHAP – E90S

-1 Clean Deadlift w/3-count pause just above the knee
-1 Hang Clean from just above the knee
-1 Split Jerk

155, 175, 175, 185, 185, 205, 215

 Conditioning
“Karen”

For time: 150 Wall-Balls @ 20/14 to a 10′ target.

Time : 8:33

Comments
- I got about 40 of them done before I had to take a break.  This was the first time I ever did this conditioning workout.  Can’t wait to do it again…FUCK
I like the name.  :P


Title: Re: Kranks Log
Post by: Krankenstein on October 09, 2013, 05:43:07 PM
I like the name.  :P

I bet so!  Its brutal!


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2013, 08:13:46 PM
9/23

 Strength
A. Back Squat – E3M 1x5@65% 1rm, 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm : 245x5, 265x5, 280x5, 300x5

B. Front Squat – E2M 1x5@60% 1rm, 3ื5@65% 1rm : 155x5, 165x5, 5, 5

C. Bench Press – RAN 2ื10@70% 1rm : 210 x 10, 10

Conditioning
21-15-9:
-KB Swing @ 32kg
-Box Jumps @ 24″

*Rest 3 Minutes*

15-12-9:
-Push Press @ 135
-Burpee

*Rest 3 Minutes*

9-7-5:
-KB Snatch (each arm) @ 24kg
-50 Double Unders

Times : 3:55 / 7:48 / 5:58

Comments
- Damn Double unders and the typical ankle pain. 


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2013, 08:17:30 PM
9/24

Olympic
7ื1: 3-Position Snatch (ground, knee, hip) – AHAP – E90S : 105, 105, 115, 115, 125, 125, 135

3ื5: Hang Snatch High Pull – Light and Perfect – E60S : 115, 115, 135

3ื3: Heaving Snatch Balance – Moderate and Perfect – E60S : 115, 115, 130

 Conditioning
Run 5k : 31:10

Comments
- I reset my grip on the last 3 sets of the snatch.  Bringing that bar down to simple go right away wasn’t working for me.
- I beat my old 5k time by nearly 5 mins.  I would have been faster but my damn shoe came untied about 400m into the damn run and I didn’t want to stop.  Once I did, I regretted it.  My legs just stiffened right up.  Next time…I will make sure the laces are tied up tight.


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2013, 08:21:25 PM
9/26

Strength
Squat  2ื5@65% 1rm, 3ื3@70% 1rm : 245x5, 5, 265x3, 3, 3

Front Squat  4ื5@60% 1rm : 155x5, 5, 5, 5

Skill
EMOM x 10: 3 HSPU + 2 MU (45# bumper plate under each hand) :

Conditioning
4 rounds, NFT:
-100′ Prowler Push (w/ 50# on it) – AFAP
-100′ Prowler Pull (w/ 50# on it) – AFAP
Rest 2 Minutes
-ME UB Toes to Bar : 18/16/13/13
Rest 2 Minutes

Comments
The prowler push/pull was not as easy as you would think after all of the stuff prior to it.  The pull was the thing that smoked me the most.


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2013, 08:24:25 PM
9/27

Olympic
A. 7ื1: 3-Position Clean (ground, knee, hip) + 1 Jerk – AHAP – E90S : 135, 155, 155, 175, 175, 190, 190

B1. 3ื5: Hang Clean High Pull – Light and Perfect – E60S : 135, 135, 115
B2. 3ื3: Split Press – Light and Perfect – E60S : 105, 105, 105

 Conditioning
“Fran”

21-15-9

-Thrusters @ 95/65
-Pull-ups

NEW PR : 4:51

Comments
- I broke the conditioning up into 2-min blocks.  I really think I could be a near 4min Fran time very soon.  I took a lot of time on the 15-rep round just to make sure I wasn’t running 100% the whole time.


Title: Re: Kranks Log
Post by: Krankenstein on October 17, 2013, 08:28:32 PM
9/28

Warm up
1) 500m Row @ Conversation Pace
2) 2 Rounds NFT:
-15 KB Russian Swings @ 24kg
-10 KB RDL @ 24kg
-10 HR Pushups
-5 Strict Pull-ups
-5 KB Goblet Squat @ 24kg

Strength
Clean Grip DeadLift: 3ื10 @ 70% 1rm – Rest as needed between sets : 315x10, 10, 10

Auxiliary
Start a new movement Every 2 Minutes. **Stay on the clock**

B1. 2ื10/10: High Box Step Up – Unweighted (24” box)

B2. 2ื10: Good Morning – Light : 85x10, 10

B3. 2ื10: Weighted Pronated Pull-up – Challenging and UnBroken : 2x10 w/ +15lb

3 rds:
- ME False Grip Hold on Pull-up Bar - DNP
- ME Hollow Rock for time : 33sec
- 5 minutes to accumulate as much time and distance handstand walking as possible : 91ft

Comments
- I stopped the auxiliary stuff after one round.  I just didn’t feel like doing anything anymore that day.  I was beat.


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 03:56:51 AM
9/30

Strength
Back Squat – E3M 1x5@60% 1rm, 1x3@70% 1rm, 1x2@80% 1rm, 1x2@90% 1rm, 1x1@95% 1rm : 225x5, 265x3, 300x2, 2, 335x1, 355x1

Front Squat – E2M 1x5@65% 1rm, 1x4@75% 1rm, 1x4@80% 1rm, 1x4@85% 1rm : 165x5, 190x4, 205x4, 215x4

Bench Press (Wk. 2) – RAN  3ื10@70% 1rm : 210x 10, 10, 10

Skill
Tabata: Double Unders 8 mins (30on/30off) – Did not do because of heel issues

Conditioning
Row 2K @ Conversation Pace

Comments
- Was an easy day.  Much needed but mentally screwed me up.  I am used to pushing all out.


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:04:06 AM
10/1

Olympic
E90s 7ื3: Vertical Snatch (from Hip) : 115, 115, 125, fail (1 rep), fail (2 reps), 125, 125

Start a new movement every 90 seconds.:

A. 3ื3: Snatch 1st Pull w/3-Count Pause (just above the knee) – @ 90% of 1-RM Snatch : 175x3, 3, 3

B. 3ื4: Snatch Grip Push Press with 3-Count Lockout – @ 90% of 1-RM Snatch : 165x4, 4, 4

C. 3ื1: Triple Broad Jump – AFarAP - Rebounding with No Reset or Pause

Conditioning
Jog 800m @ CP

3 Rounds for time:
5/5 Sandbag Get Ups (70#)
30” Box Jumps

Time : 6:29
Comments
- The conditioning was just supposed to be Turkish get-ups but I really had no desire to do them.  I mixed my own thing in.


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:06:37 AM
10/3

Recovery day.  I don't normally put anything down for this day....but something new was added so I thought I would through this down:

10 minutes: Full ROM Dynamic Movement

20 minutes: AirDyne or Row or Jog or Swim – Easy/Conversation Pace

Lunge Matrix:
http://www.youtube.com/watch?v=g2IsJL8Q20c

20 minutes: Epsom Salt Bath Soak


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:09:21 AM
10/3

 Strength
Squat – E3M 1x5@65% 1rm, 3ื5@75% 1rm : 245x5, 280x5, 5, 5

Front Squat – E2M 4ื5@65% 1rm : 165x5, 5, 5, 5

Conditioning
3 RNFT:

-50m Dual KB Farmer Carry (25 down, 25 back) @ 32/24 Kg

-20 x each Shoulder Touches (Chest Facing Wall)

-5 x Strict “1/2″ Muscle-Up

Comments
- Was hard to not go through the conditioning for time.  Had to really just force myself to go at a controlled pace.  Doing so has actually helped me when I have to go all out on conditioning.  I am getting better at gauging what my 100% effort is.


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:16:30 AM
10/4

 Strength
20 mins to find max 1-rep Clean Deadlift – 425#

DeadLift 2ื8 @ 74% – Rest As Needed : 330x8, 8

Auxiliary
3 Rounds, start a new movement Every 90 Seconds.

A. 8/8: Bulgarian Split Squat – Front Rack – @Clean Barbell

B. 8: Good Morning – Light : 95#

C. 8: Weighted Supinated Pull-up – Challenging and UnBroken : +20#

Comments
- I screwed up on this one.  I was supposed to do single legged high box steps which would have helped me with the pistol squats. 


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:26:41 AM
10/5

Olympic
7ื1 (1+1+1) Power Clean + Hang Clean + Jerk: 155, 175, 175, 185, 185, 205, fail (210#)

Clean 1st Pull w/3-Count Pause (just above the knee) : 205, 225, 225

Split Jerk Balance 3x3 – Light Weight w/Perfect Technique : 135, 135, 135

Conditioning
600m Run
30 T2B
30 (15/15) DB Snatch (50#)

400m Run
20 T2B
20 (15/15) DB Snatch (50#)

200m Run
10 T2B
10 (15/15) DB Snatch (50#)

Time:23:16

Comments
- The T2B just killed me.  I think I broke my toe because my feet came up pretty fast on one of the reps and the toe hit square on the bar
- I am going to skip forward on the programming for myself.  I want to just be one week behind where everyone else is.  As of now I am 3 weeks.  I need to be close so when the "open"  prep starts I can be right on track


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:29:55 AM
10/7

Testing
HSPU Test

1 Min ME Strict HSPU : 20
-Rest 2 Minutes-
1 Min ME Kipping HSPU : 17

Muscle Up Test

1 Attempt ME UB Muscle Ups : 9
-Rest 2 Minutes-
1 Attempt ME UB Muscle Ups : 7

Comments
- I so need to buy some rings for where I train.  I need to be prepped for those rather than the bar muscle ups I have been doing.


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:32:23 AM
10/8

Testing
15 minutes to establish a 1-RM Front Squat : 295# (+40 from previous)

8 minutes to establish a 1-RM Power Clean : 265 (+20# from previous)

Rest Exactly 2 Minutes

8 minute AMRAP: Power Cleans @ 90% of above : 25 reps

Comments
- I did the AMRAP part very smartly.  I wanted 24 or more and so with each minute I got 3 or 4 based on how I felt.  By the end they weren’t pretty but I didn’t make them so ugly as to not even look like a power clean


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:36:18 AM
10/10

Testing
3 Rounds :

-Row 250m
-10 KBS @ 32kg
-10 Burpee w/ Plate to OH (25#)
-10 KBS @ 32kg
-10 Burpee w/ Plate to OH (25#)
-10 KBS @ 32kg
-Row 250m

-REST 10 MINUTES between rounds :

1. 5:31
2. 5:27
3: 5:20

Comments
- My shoulders were toast with the KB swing.  I don't think I was using my hips correctly


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:40:11 AM
10/11

Olympic
5ื3: Snatch @ 65% – E90S : 115x3, 3, 3, 3,3

 Conditioning
With 10 minutes on the clock:

50-40-30-20-10:
-Double Unders
-KettleBell Swings @ 24

With any time of the 10 minutes remaining, AMRAP: MUSCLE UPS.

50 + 40 + 6 KB swing

Comments
- I did the DU’s today.  That took forever!!  I had to do them in blocks of 5 – 10.  I did not want to fuck myself for the next few weeks


Title: Re: Kranks Log
Post by: Krankenstein on October 23, 2013, 04:45:59 AM
10/12

Olympic
5ื3: Cluster @ 65% – E90S : 155x3, 3, 3, 3, 3

Conditioning
For time:

-30 Wall Balls @ 20#
-30 Power Cleans @ 95#
-30 Wall Balls @ 20#
-20 Power Cleans @ 135#
-30 Wall Balls @ 20#
-10 Power Cleans @ 185#

*12 Minute Cap*

DNF : time ran out at 10 Power cleans

Comments
- A Cluster is a combination of a clean and a thruster.  It sucked! 
- I really thought I would get through some of the 185# power cleans.  I was wrong.  You had to put your own weights on.  For some reason I couldn’t do it in a fast way.  That slowed me the fuck down.  I hit a “wall” with the 135# power cleans.  I had to break them into 5 rep blocks.  I had like 6 seconds left with but knew I wouldn’t be able to do one of the 185# power cleans.


Title: Re: Kranks Log
Post by: booty on October 29, 2013, 05:17:57 PM
I am glad you are doing the baths with epsom salt. 


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:22:34 AM
10/14

Olympic
EMOM x 5mins : 2 Snatch @ 80% - 145 x 1, 1, 1, 1, 1
Then:
2 min AMRAP Snatch @ 80% - 9

Rest exactly 10 minutes, then straight to conditioning

 Conditioning
5 rds:
-20, 40, 60 m Shuttle Sprint

Rest for the remainder of the 2 minutes (i.e. start a new round every 2 minutes)

35:48, 34:18, 33:66, 33:68, 32:75

Comments
- Shuttle runs suck with a bad food and knees.  Also, very windy out.  Sucks to run.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:26:44 AM
10/15

Olympic
EMOM x 5: 2 (1+1) Power Cleans & Push Jerks @ 75% - 180x 1, 1, 1, 1, 1
Then:
2-minute AMRAP: Power Cleans & Push Jerks @ 75% - 13

Notes: All cleans are “power” cleans. All jerks are “push” jerks.

Rest exactly 10 minutes before beginning the strength section

Strength
3ื10 E4M : Back Squat @ 55% 1rm – 205

Rest exactly 5 minutes before beginning the conditioning

Conditioning
3 rounds for reps:
30 seconds ME Pull-Ups (strict) – 13, 10, 11
30 seconds ME HR Push-ups – 18, 16, 20
30 seconds ME 24” Box jumps – 9, 11, 11
90 seconds REST

Comments
- The box jumps were subbed in place of double unders.  After running yesterday the heel would not like me today.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:29:47 AM
10/17

Warm Up
-1 Mile Jog @ Conversation Pace

Skill
In three minutes, accumulate as many reps as possible executing: Wall-Facing Shoulder Touches. - 75

Then:
In three minutes, accumulate as many reps as possible executing: Hollow Rocks. - 50

Then:
In three minutes, accumulate as much distance as possible executing: Hand Stand Walk. – 50ft

 Conditioning
5 rounds, each for distance (meters):

-60 Second Row Sprint
-Rest 2 Minutes

286, 293, 299, 306, 301

Comments
- That 60sec on the rower lasted longer than the 2 mins!  The rest time is JUST enough to get the heart rate down close to normal.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:33:10 AM
10/18

Olympic
EMOM for 5rd : 2 Snatch @ 70% - 125x2, 2, 2, 2, 2

Strength / Skill
EMOM x 5:
-2 Toes to Bar
-2 Shoulder to Overhead @ 135#
-2 Burpee Over Barbell

Conditioning
3 rounds for time:
-15 Toes to Bar
-15 Shoulder to Overhead at 115#
-15 Burpee Over Barbell

10:58

Comments
- Don’t know what happened, but the toes-to-bar sucked today.  I could not get in any sort of rhythm.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:37:39 AM
10/19

Warm up
2 rounds: 5 pull-ups, 5 overhead squats @ 95#

2 rounds: 4 pull-ups, 4 front squats @ 135#

2 rounds: 3 pull-ups, 3 back squats @ 185#

 Conditioning
4 Minute AMRAP:
-10 Pull-ups
-10 Overhead Squats @ 95#

*If four rounds (80 reps) are completed within the 4 minutes, then you do the next group.

4 Minute AMRAP:
-10 Pull-ups
-10 Front Squats @ 135/95

- Only got 3 rounds

*If eight rounds (160 reps) are completed, within the 8 minutes, the athlete may advance.

4 Minute AMRAP:
-10 Pull-ups
-10 Back Squats @ 185/125

- Got 3 rounds
   
Comments
- I know I should have stopped after the 2nd group, but this not competition.  I did the third group anyway.  Was TOAST afterwards


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:40:43 AM
10/21

Olympic
EMOM x 10: 1 Snatch Pull + 1 Hang Snatch + 1 OHS (AHAP) – 125x1, 1, 1, 1, 1, 135x1, 1, 1, 1, 1

Conditioning
6 rounds:
-10 Burpee to Plate
-15 KBS @ 24kg
-30 Single rope jump
-Rest 2:1 (double)

1:40, 1:25, 1:28, 1:25, 1:35, 1:26

Rest 5 mins

6x200m Sprint – Rest 2:1 (double)

(Ran out of time…did not do this)

Comments
- Only did singles instead of the double unders on the rope jumping.  Usual shit…heel


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:44:28 AM
10/22

Olympic
EMOM x 10: 1 Clean Pull + 1 Hang Clean + 1 Jerk – 155, 1, 1, 1, 1, 175x1, 1, 1, 1, 185x1, 1

Strength
Back Squat: 3ื10@60% 1rm – AFAP – E3M – 225x 10, 10, 10

Rest 5 mins before conditioning

Conditioning
1 minute ME Tire Flip with Jump-Through

= (260#) 7

Rest 1 Minute

4 min AMRAP:
-2 Muscle Ups
-4 HSPU

= 4rd + 2 Mu

Rest 2 Minutes

1 minute ME Tire Flip with Jump-Through

= 6

Rest 1 Minute

4 min AMRAP:
-2 Muscle Ups
-4 HSPU

= 4rd + 2 HSPU

Rest 2 Minutes

1 minute ME Tire Flip with Jump-Through

= 7

Comments
- Ummm….ass kicked by this today.  BIG TIME.  Had to do it inside because it was raining like a beast


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:48:47 AM
10/24

Warm up
-1 Mile Jog @ Conversation Pace
-Lunge Matrix x 2, Lunge Matrix w/Driver x 2, Reverse Lunge Matrix w/Driver x 2, Ankle Matrix

Skill
3 rounds:

1 min ME Nose & Toes HandStand Hold = 42sec, 48sec, 45sec
R30S
1 min ME Hollow Hold to Arch Hold = Hold each for 2 – 3 sec
R30S
1 min ME Plank Hold on Rings/Box = 60 sec
R30S

Transition

Row 500m, increasing your pace every 100m. The last 100m should be at 100%

Conditioning
5 rounds, each for distance (meters):
-30 second row sprint
-30 second light recovery

*Rest 5 Minutes*

5 rounds, each for distance (meters):
-30 second row sprint
-30 second light recovery

Row AFAP and AHAP for each of the 30 second intervals. Set up a program on the C2 monitor to row 30 second intervals with a 30 second rest. During your 30 second rest period, the goal is  to keep the flywheel spinning – that is to say row lightly at a recovery pace. The C2 will record each of your 5 intervals. You will then rest for 5 minutes. Then you will do it again for another 5 rounds of 30 on / 30 off.

Comments
- Was not feeling good today.  Went home after the 500m row.  Just overall feel beat up.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 07:53:02 AM
10/25

Olympic
EMOM x 7rd: 2 Snatch @ 75% - 135x2, 2, 2, 2, 2, 2, 2

 Conditioning
21-15-9:

-Deadlifts @ 225#
-Overhead Squats @ 95#

= 7:50 (barely under cap)

Notes: 8-minute cap.

Rest 5 minutes after the 8-minute cap ends (the sooner you end the more rest you will have)

Tabata Pullups (Score is total # of reps 30on/30off for 4 mins) = 15,11, 9, 8

Directly into:

Tabata HR Pushups (Score is total # of reps 30on/30off for 4 mins) = 20, 16, 13, 12

Cool Down
Jog 400m

Comments
- My chest started cramping with the push ups.  Was so bizarre


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:00:45 AM
10/26

Olympic
5 minute transition, then 15 minutes to establish a 1-RM Snatch = 190 – PR

5 minute transition, then 15 minutes to establish a 1-RM Clean & Jerk = 250 – PR

 Conditioning
3 rounds for time:

-400m run
-20 Wall Balls @20#
-10Hang Power Cleans @ 185#

= 14:47
Comments
- Even with some beat shit shoulders and knees I got some PR’s today.  Very happy about that, but I will still need to hit the Epsom salt baths today.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:13:05 AM
10/28

Olympic
5ื1: 2 Cleans + 1 Jerk – AHAP – E90S = 225 x 1, 1, 1, 1, 1

3ื3: Clean Pull @ 105% – E60S (straps allowed) = 265x3, 3, 3

Strength
3ื3: Push Press – AHAP – E60S = 135x3, 155x3, 165x3
3ื10: Barbell Bicep Curls – Light to Moderate Weight = DNF
3xME: Toes to Bar = DNF

Conditioning
20-min AMRAP:

-200m SandBag Run (70#)
-200m Run
-200m Dual Farmer Carry @ 24kg
-20 Burpee to overhead plate (25#)

= 2 rd + 5 burpees

Comments
- The push presses must be touch and go. Reload as you bring the bar down and explode directly into your next rep.
- Was SLOW AS FUCK on the conditioning.  What the hell.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:16:44 AM
10/29

Olympic
Snatch 5ื2 – Heavy – E90S = 165x2, 2, 2, 2, 2

3ื3: Snatch Pull – AHAP – E60S = 205x3, 3, 3

3ื3: Snatch Push Press – AHAP – E60S = 155x3, 165x3, 175x3

Strength
Back Squat: 10ื3@65% – AFAP – E60S = 245#

Conditioning
500m Row Sprint = 1:31.7

-rest 5mins

500m Row Sprint = 1:37.7

Comments
- The squats sucked even though they were light.  I am not very explosive with the ascent.  Have to involve the hamstrings more.
- The rowing should have been only one time, but some people were talking shit and so we all did another one.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:21:58 AM
10/31

Strenght
A1. 2ื5: Deadlift @ 85% – E2M
A2. 2ื5: Bench Press @ 85% – E2M

Auxiliaries
B1. 2ื10/10: Kettlebell Bulgarian Split Squats – Heavy but Unbroken = 16kg
B2. 2ื10: Weighted Pull-Up – Heavy but Unbroken = +20lb db
B3. 2ื10: Glute-Ham Raises – Bodyweight

Conditioning
AMRAP 10 mins
3 Shoulder to overhead 155#
6 30" box Jump
9 Chest to bar pull up
12 Knees to elbows crunch

= 5 rd + 2 shoulder to overhead

Comments
- Alternate between your sets of deadlifts and bench presses. Start a new movement every 2 minutes
- For the auxiliaries, start a new movement every 60 seconds and stay on the clock.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:29:39 AM
11/1

Warmup
-800m Jog @ Conversation Pace
-Standard Dynamic Warmup
-Squat Matrix
-Pushup Matrix
-7-Point Lunge Matrix Unweighted
-7-Point Lunge Matrix @ Dual 5#

Skill
2 rounds:

1 min ME Nose & Toes Shoulder Touches
R30S
1 min ME Hollow Hold to Arch Hold
R30S
1 min ME Plank Hold on Rings & Box
R30S
1 min ME PullUp Hold with Chin Over Rings
R30S

Conditioning
1 min ME KB Snatch R @ 18kg = 25

2 min ME Burpees to 24” Box Jump = 17

1 min ME KB Snatch L @ 18kg = 21

2 min ME KB Swing at 24kg = 51

1 min ME KB Snatch R @ 18kg = 23

2 min ME Double Unders = 22

1 min ME KB Snatch L @ 18kg = 25

Comments
- “ME” in the skill means that yo-u should accumulate as much time as you can within the minute of PERFECT work. Positioning and execution should all be as perfect as possible.

- N&T Shoulder touches: Find yourself on the wall with only the nose and toes in contact with the wall. Perform shoulder touches (aka chest-facing wall-runs) for as much of the minute as possible.

- Hollow / Arch Hold: Transition smoothly between the hollow position and the arch position on the ground. Hold each for a 2-3 count, and then transition back.

- Plank Hold on Rings: Set up rings at the same height as a box. Perform a plank hold with feet on the box and hands in the rings. Look for external rotation of the hands in this hold — palms facing forward would be ideal. Make sure to keep the elbows locked out.

- Pull-Up Hold: Set up rings to a height similar to that of a pull-up bar. Pull yourself over the bottom of the ring and hold this position (isometric pull-up hold).

- The R & L in the conditioning are for Right and Left hand


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:34:13 AM
11/2

Olympic
5x1 (1+1+1+1) Clean dead lift + low clean + high clean + jerk = 185x1, 1, 1, 1, 1

Strength
3x5 Front Squat E90S 185x5, 5, 5
3x5 Push Press E90S 135x5, 5, 5

Conditioning
“Jackie”

1000k Row
45# Thruster
30 Pullups

= 8:56

Comments
- The original programming called for going for more 1rm on the clean and jerk as well as the snatch.  I was not up for that.  Starting to try and listen to my body more.  Recognizing more with this training when I should back off.


Title: Re: Kranks Log
Post by: Krankenstein on November 24, 2013, 08:38:50 AM
11/4 - 11/9

- I took a week off due to feeling like absolute shit. The shoulders, knees, hips, low back, and heel were just plain shitty as of late.  Here is how the week broke down:

Wed - Went back to podiatrist to see what she thought of the foot.  Sending me for an ultrasound of the foot to examine the heel spur, the calcaneal nerve, the tendons of the peroneals (possible dislocation), as well as the fascia.

Fri - Tripped over the knuckle headed rottweiler of mine...she went the same way I did  and came down right on my right heel.  Smack down.  No shoes on, on wooden floor.  So much pain I couldn't even say anything.  Got back to office and xrayed it wondering if I snapped the spur. No dice.  The spur looked worse though. 


Title: Re: Kranks Log
Post by: njflex on November 26, 2013, 08:00:42 PM
training caused some of this doc?hope you feel better,do u train without pain meds like 'advil or alleve?


Title: Re: Kranks Log
Post by: Krankenstein on April 07, 2014, 08:06:42 PM
4/6

Well, its been a while.  I figure I would resume this log after doing the Crossfit Open.  No, its nothing like oiling up and flexing in front of an auditorium comprised of 80% men....so you will have to accept that I feel bad enough as it is.  On a serious not, I did make it into the top 500 in my age group world wide.  There was something like 3215 guys in my division world wide that completed all five of the open workouts.  I am happy with my placing (for the most part) but I know I could have been top 200 if I had nailed some of the "Skill" type of things better.  So, on to my 'off season' where I will be focusing  more so on the strength aspect of my lifts, then skill work, then conditioning.

Olympic
5 x 2 + 1 : Clean & Jerk (r:2min) - 225, 225, 225, 225, 225
3 x 3 ; Clean Pull (r:90 sec) - 185 , 185, 185

Strength
3x5 : Back Squat (no pausing, R:90sec) 275, 275, 275

Conditioning
4 Rounds (Resting 1:1)

250m Row
ME UB HSPU (no kipping is allowed)

Comments
- This first workout back to heavy lifting sucked.  The last 5 - 6 weeks were more focused on conditioning and maintaining the strength I do.  So, I will be following very clo


Title: Re: Kranks Log
Post by: njflex on April 08, 2014, 03:50:28 AM
4/6

Well, its been a while.  I figure I would resume this log after doing the Crossfit Open.  No, its nothing like oiling up and flexing in front of an auditorium comprised of 80% men....so you will have to accept that I feel bad enough as it is.  On a serious not, I did make it into the top 500 in my age group world wide.  There was something like 3215 guys in my division world wide that completed all five of the open workouts.  I am happy with my placing (for the most part) but I know I could have been top 200 if I had nailed some of the "Skill" type of things better.  So, on to my 'off season' where I will be focusing  more so on the strength aspect of my lifts, then skill work, then conditioning.

Olympic
5 x 2 + 1 : Clean & Jerk (r:2min) - 225, 225, 225, 225, 225
3 x 3 ; Clean Pull (r:90 sec) - 185 , 185, 185

Strength
3x5 : Back Squat (no pausing, R:90sec) 275, 275, 275

Conditioning
4 Rounds (Resting 1:1)

250m Row
ME UB HSPU (no kipping is allowed)

Comments
- This first workout back to heavy lifting sucked.  The last 5 - 6 weeks were more focused on conditioning and maintaining the strength I do.  So, I will be following very clo

cool,good to see you back .that is a lot of competitiors,good goal .were you 100 pct ready for it or expecting something less in terms competitiors.


Title: Re: Kranks Log
Post by: wes on April 08, 2014, 04:23:26 AM
Glad to see ya` back around bro......just noticed this log,pretty tough stuff!

I`ll have to peruse it later when I have more time.


Title: Re: Kranks Log
Post by: Krankenstein on April 08, 2014, 05:15:35 AM
cool,good to see you back .that is a lot of competitiors,good goal .were you 100 pct ready for it or expecting something less in terms competitiors.

For the most part I was as better than I have been.  Was going and getting soft tissue work done on me.  This guy was absolutely the most painful I have ever experienced.  It did help with the knees and shoulders though.  After the first week (which I fucked up on) I saw how many people were in my group I realized what I was going to have to do in order to be in the top 500.  The top 200 guys do a qualifier for the games.  I am shooting for that next year.

Glad to see ya` back around bro......just noticed this log,pretty tough stuff!

I`ll have to peruse it later when I have more time.

Thanks Tim.  Not really "back".  Just going to keep going with the log.  Remember....Crossfit is evil and the devil's work according to midget Joe.


Title: Re: Kranks Log
Post by: booty on April 08, 2014, 09:35:01 PM
You did extremely well Krank.  I am very proud of all the hard work you have put into this and your placing!


Title: Re: Kranks Log
Post by: Krankenstein on April 10, 2014, 06:20:05 AM
You did extremely well Krank.  I am very proud of all the hard work you have put into this and your placing!

Yeah, I am happy with all my placings except for the 1st week.  For the third week's workout of Crossfit Open I was almost in the top 100 for the world (for us old farts).  Weird thing was from week 3 - 5, I couldn't sleep Sunday nights.  Just like the night before a bodybuilding show.  Have to correct that for next year.


Title: Re: Kranks Log
Post by: Krankenstein on April 19, 2014, 04:21:18 AM
4/18

Had to take a little break due to some major outside shit.  Was a KILLER not being able to go to the gym.  Finally am able to go back and so I took it light today.  Going to start fresh on Monday with a new training partner.  Has some interesting ideas on training and so I won't be following/modifying any of the training of some guys online.  I will be doing my own thing.  Part of what my partner and I will be doing will be to work up to a heavier 1rm on the Oly lifts and then alternating the weeks in a 'heavy/light' type of way.  Trying to use some of the powerlifting philosophy with it.  For the heavy we were thinking of starting with 80% of the 1rm and then take 3 - 4 weeks (the heavy weeks) and keep adding weight in 5 - 10lb increments until we can not perform 2 - 3 reps.  Then when that happens, shoot for another 1rm. 

Strength
8 x 10 : Front squats (50% 1rm, R:90sec) 155#
3 x 5 : Clean + press + thruster (R:90 sec): 95#
3x10 : GHD situps

Conditioning
4 x 25yd Prowler push : 140# total added

Comments
- With the clean + press + thruster, you re-set with each rep


Title: Re: Kranks Log
Post by: njflex on April 19, 2014, 06:02:31 AM
I like checking in here time to time...good to see your always thinking or doing.injury free?


Title: Re: Kranks Log
Post by: wes on April 19, 2014, 06:11:29 AM
Good stuff! 


Title: Re: Kranks Log
Post by: Krankenstein on April 19, 2014, 02:13:00 PM
4/19


Strength

3 rds 10 reps each (you go, I go format)

Strict Push press @ 95, 115, 135
High pulls @ 95, 115, 135
Tire flip @ 375# tire

3 x 15 Deadlift @ 225 (again, utilizing you go, I go)

Conditioning
9 - 7 - 5

Handstand pushups
Bent over row @ 185#
Medicine ball sit up @ 20#

Comments

- Was another light day today.  I really despise high pulls.  As I am typing this my shoulders ache like all hell.  The deads were a surprise.  I was slightly concerned with what recently happened with low back.  Also, the 225# felt heavier than it should.  Looking forward to Monday.


Title: Re: Kranks Log
Post by: Krankenstein on April 20, 2014, 06:42:09 AM
4/20


Conditioning
40 Mins - as many rounds as you can (no rush, easy pace)

30 Cal Row
5 Push Jerks @135#
15 Wall Ball (10ft target) @ 20#
5 Strict Pullups / 10 Kipping Pull ups
8 Front Squat / 8 GHR
15 Kettle Bell swing @ 24kg

Completed 6 rds + 5 push jerks

Comments
- Each round you alternate the strict and kipping pullups.  The same with front squat and GHR


Title: Re: Kranks Log
Post by: Krankenstein on April 21, 2014, 06:08:26 PM
4/21

Olympic
Build to a near 1rm on Snatch : 165#

Strength
3 x 5 Snatch Grip Push Press (R:60s) : 135, 135, 145

Conditioning
EMOM for 8 mins

6 24" Box Jump
6 OH Squats @ 95#

Comments
- Was going to do some regular squatting but ended up working on Snatch for a while.  I haven't gone heavy like this in a while.  Surprising enough I am only 15# under what my previous 1rm is.  Not that its anything special...just nice to see I didn't lose a fuck ton of strength.


Title: Re: Kranks Log
Post by: njflex on April 21, 2014, 06:14:16 PM
4/21

Olympic
Build to a near 1rm on Snatch : 165#

Strength
3 x 5 Snatch Grip Push Press (R:60s) : 135, 135, 145

Conditioning
EMOM for 8 mins

6 24" Box Jump
6 OH Squats @ 95#

Comments
- Was going to do some regular squatting but ended up working on Snatch for a while.  I haven't gone heavy like this in a while.  Surprising enough I am only 15# under what my previous 1rm is.  Not that its anything special...just nice to see I didn't lose a fuck ton of strength.
hahaa,,like ur quote under your avatar..


Title: Re: Kranks Log
Post by: Krankenstein on April 22, 2014, 02:13:46 PM
hahaa,,like ur quote under your avatar..

Its still fried....I don't know what I am going to do!!!


Title: Re: Kranks Log
Post by: Krankenstein on April 22, 2014, 02:17:10 PM
4/22

Strength
- Work up to comfortable 5rm on Bench : 255
- 3 x 5 Bench press (r:3min) : 255x5, 5, 4
- 1 x ME 70% of above 5rm : 185 x 13

Round Robin Strict Standing Shoulder Press @ 95# (see below)
Round 1 - done
Round 2 - done
Round 3 - completed 2 sets
Round 4 - completed 3 sets + 2 push press
Round 5 - Completed 3 sets

Conditioning
5 rounds : 15 sec on / 15 sec off

ME Dips
ME Upright row 85#
ME GHD Situps

Comments
- WIth the strict shoulder press, you will be doing 5 strict presses followed by a 10 sec hold (as if in the top of the jerk).  Each round you will be doing that many sets of the press+hold.  If you can not complete 5 reps, you can opt to hold the weight overhead but each rep is a 5 sec. penalty (ex: if you get 3 reps and then decide to hold, you will be holding the weight for 20 sec).   My shoulders were TORCHED after this.


Title: Re: Kranks Log
Post by: Krankenstein on April 24, 2014, 07:32:14 PM
4/24

Olympic
Work up to a near 1rm on Clean and Jerk : 255#

1min ME Clean pulls 70% of Clean 1rm : 185 : 15 Reps

Conditioning
3 Rounds for time:

25 Double Unders
15 Pull ups
10 Thrusters @ 95#

Time : 9:28

Comments
- My previous 1rm for C&J was 260.  The clean was not as hard as I thought it was going to be.  The jerk portion needs work.  The bar did not 'pop' up like I hoped...nor did I drop fast enough to just extend arms underneath it.
- The conditioning time SUCKED.  Into the first set of double unders I came down and somehow hyper-extended my right knee.  NO idea how I did it.  I was not wearing the oly shoes so that could have been what caused it.  The hurt like all hell for the rest of conditioning.  As I type this I have iced twice and its feeling better but I know I did something.  I am a tad concerned I re-aggravated my old torn meniscus.
- Also, I can not believe how sore my pecs still are from Tuesday.  SOOOO weird.


Title: Re: Kranks Log
Post by: Krankenstein on April 27, 2014, 11:50:45 AM
4/26

Strength
8x5 Box Squats (just to parallel, R:90s) : 225#

EMOM for 8 mins Deadlift : 315#

Conditioning
10 down to 1 : Power Snatch @ 95#
1 up to 10 : Toes-to-bar

Time : 11:23

Comments
- Went very easy on the squats and deads.  Have a Grade 1 sprain of the MCL with edema at the very top inside of the gastroc/tendon junction behind knee.  Have kinesiotape on the knee and its feeling good.  Did some icing on it with some rolling on the quad and calf.  Felt a little sore after training, but after some icing sessions and compression immediately right after...it felt pretty good.
- The conditioning is like this : 10 reps of Power snatch then 1 rep of toes to bar, then 9 reps of power snatch and 2 reps of toes to bar, and so on.  It will brutalize you.  You could use the protocol on a bicep/tricep workout.  You get a HELL of a pump with it.


Title: Re: Kranks Log
Post by: Krankenstein on April 28, 2014, 07:53:21 PM
4/28

Olympic
- Work up to comfortable 3rm of Power Snatch

5 x 3+1 Power snatch + OH box squat : 155, 155, 165, 165, 165

Strength
3 x 10 Bent Row (r:60s) - 185x10, 205x9, 205x7

Conditioning
10 - 1 / 1 - 10

10 down to 1 : Wall Ball to 10ft target @ 20#
1 up to 10 : GHD situps

Time : 8:29

Comments
- Still dealing with the knee.  About 90% better.  Still icing like a mother fucker and doing the rehab.  Power snatches felt good.  Not going to try any full range squatting this week with weight on my back (or overhead for that matter)


Title: Re: Kranks Log
Post by: Krankenstein on April 29, 2014, 07:52:01 PM
4/29


Strength
Work up to heavy 5rm bench : 275 x 5 (then dropped down to 225 and did 9 reps)

Strict shoulder press 3rm : 175#

3 x ME weighted pull ups : +25 x 10, +30 x 10, +30 x 8

Conditioning
8 min AMRAP
20 KB Swing 24kg
10 KB Ground to overhead 24kg (right hand)
10 Box Jump 24"
10 KB Ground to overhead 24kg (left hand)

2 Rounds + 2 reps w/ left arm Ground to overhead

Comments
- Was still feeling the pec strain from last week.  Didn't push it too much.  Was supposed to do 1rm today with benching.  Still a little nervous about ever doing that considering my tear
- The knee did not like the box jumps all the much.  As I type its jumped up a little in pain since this morning.  Thank god tomorrow is an off day.


Title: Re: Kranks Log
Post by: Krankenstein on May 01, 2014, 07:14:28 PM
5/1

Olympic
Work up to 3rm of Power Clean in 15 mins (very minimal reset, but not touch and go either) : 225#

5 x 3 + 1 : Power Clean + jerk : 225x3, 3, 3, 3, 3

2 x 3+1 Clean and Jerk : 135#  (did this to test out how the knee would feel with full squat.  I could feel myself leaning more on left to avoid loading the right knee)

Strength
3 x 20 : Weighted Reverse Hyper extensions - +10# Medicine ball x20, 20 20
3 x 20 : GHD Sit ups : 20, 20, 20

Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees over bar
Ring rows

Time : 7:05

Comments
- Forgot how much I HATE burpees over bar.  Was very methodical thinking about the Open workout with them.  I was not going to let them mess me up.


Title: Re: Kranks Log
Post by: Krankenstein on May 03, 2014, 04:08:18 AM
4/2

Accesory
4 Rounds (not for time)
8 HSPU
8 Dips + 5 Sec L-Sit

Conditioning
For time :

30cal Row
30 Box jump 24"
30 KB swing 24kg
30 Wall ball 20#
30 Toes to bar
30 Wall Ball 20#
30 KB swing 24kg
30 Box jump 24"
30cal row

Time : 21:28

Comments
- Absolutely took my time on the conditioning.  Still was a good one.  The toes-to-bar seemed rather easy for being that deep into the workout.  I did it as 15, 10, 5.  Thinking back to the open, I should have gone 20, 15, 10, 5 for the 50.  Doing sets of 5 WAS stupid as it took me a bit to get myself started.  Next week is Regionals and I am looking forward to going.  I may do one of the events for my saturday training.


Title: Re: Kranks Log
Post by: njflex on May 03, 2014, 05:38:39 AM
good thing your in health care profession and could accurately diagnose and treat yourself without missing a beat or working around it,some impressive workouts there krank..hows your body condition ripped still or close.


Title: Re: Kranks Log
Post by: Krankenstein on May 03, 2014, 03:42:13 PM
good thing your in health care profession and could accurately diagnose and treat yourself without missing a beat or working around it,some impressive workouts there krank..hows your body condition ripped still or close.

According to certain member on here I am not supposed to diagnose the injury I have.  I should leave that to an orthopoedic.   ::)  Yeah, I have had to train differently/lighter with this...but its getting better.  So many would have done the "it will go away" type of thing.  Can't do that.  As far as leanness goes...I am not as lean...but damn close.  My training partner has done his best to bust my balls about taking a few more calories if I want to get stronger.  Some of the results are telling with the weights I am using.


Title: Re: Kranks Log
Post by: Krankenstein on May 03, 2014, 03:46:10 PM
5/3

Strength
Take 15 mins work up to heavy 5rm Front Squat : 265#

3x5 Front squat : 265 x 5, 4, 4

Work to 1rm Deadlift - 505#

5rds (not for time - alternating)

a) 5 Deadlift 315#
b) 50yd Prowler push w/ 90#

Conditioning
21 - 15 - 9 of:

a) GHR
b) Pullups

Time : 5:39

Comments
- I was surprised with the front squat and the deadlift.  I thought I would get maybe 245 on front squat because my max is/was 300#.  The deadlift also suprised me.  I did it with no belt and no wraps.  I did not see myself getting more than 5# more than that though.  Maybe a belt and I would have gotten 525#, but I am going to play it safe.
- Want a hamstring cramp?  Do the GHR's in those ranges.  Fucking hell!!!!!


Title: Re: Kranks Log
Post by: Krankenstein on May 06, 2014, 07:32:26 AM
5/5

Olympic
Work up to 1rm Snatch - 185# (NEW PR)

Strength
a) 3x10 Bent Row : 205 x 10, 9 ,9
b) 3x10 Hyperextension : +25 x 10, +45 x 10, 10

Conditioning


Comments
- Skipped the conditioning today because of time crunch.  The knee was feeling ok after the snatches but the low back tightened up big time after the hyperextensions.  Glad I took a pass on it.


Title: Re: Kranks Log
Post by: Krankenstein on May 07, 2014, 04:40:00 AM
5/6

Strength
Work up to 5rm on Floor press - 275#

EMOM for 5 mins 3 reps of 90% of 5rm - 245 x 3, 3, 3, 3, 3

3 x 10 single arm KB press - 24kg x 12, 12, 12

Conditioning
5 rounds for time

10 Power Snatch  @ 65#
5 Strict Pullups
5 HSPU

Time - 7:22

Comments
- I tried doing the 32kg KB for the press.  Wasn't moving.  The 24kg went kind of easy.  Unfortunately there was nothing in between.  I didn't want to grab dumbells.  Too lazy.  Ha Ha
- I did the conditioning at a less than rushed pace.  Shoulders were very tight and I didn't feel like messing with the low back by going any heavier on the power snatch.  As it was by the end of the 5th round my erectors were getting a little tight.


Title: Re: Kranks Log
Post by: Krankenstein on May 08, 2014, 07:45:24 PM
5/8

Olympic
Work to 1rm Clean : 275#

Conditioning
100 Pullups
100 Wall ball to 10ft target 20#

Time : 17:17

Comments
- Probably could have gotten 285# out of the clean but didn't want to mess with the knee anymore than I have already
- The conditioning was horrid.  The lat pump was just plain stupid.  I was going for 40 unbroken wall balls but my shoulder told me to go F-OFF.  From that point I slowed WAY down.  Could have also been the Brazilian Steak restaurant I went to last night.  All the protein still hanging in me.


Title: Re: Kranks Log
Post by: Krankenstein on May 09, 2014, 07:30:07 PM
5/9


Conditioning
21 - 15 - 9 - 6 - 3

Strict HSPU
Front Squat 185#
Burpees

21:17

Comments
- Just trying out some of the workouts that the people at regionals will be doing this weekend.  Put an ass kicking to me.  The first 21 of the HSPU I went unbroken.  When I got back to them I managed only EIGHT.  Was frustrating.  I did break the Front Squats into things like 7, 7, 7....5, 5, 5....5,4...then straight out for the rest.  The burpees were not hard...just taxing.  All I know is I need to get stronger in my front squat. 


Title: Re: Kranks Log
Post by: Krankenstein on May 10, 2014, 08:43:46 PM
5/10

I went to the North Central Regionals today.  Amazing stuff.  Still blows bodybuilding shows away x100.  $20 to enter.  The whole fucking day.  Thats all.  None of this boring ass pre-judging then come back fro night show.  I was there from 12:30 - 5:30.  The crowd energy was awesome and was just a general good time.  Even when guys were close to time limit the crowd would go nuts cheering them on.  Also goes without saying that there were some pretty awesome women there.  LOL  They could give the "Women of Crossfit and athletics" thread a run for the money.  People who say around us were nice.  There was no PROTEIN FART SMELL.  No one walking around in clothing 2x smaller than it should be.  No bloated out of breath guys claiming "Yeah, I am in my bulking phase right now...next year I am going to win nationals".  No she beasts with better 5 o'clock shadow than me.  Wish I could go tomorrow.  I wanted to see how the everyone does with the workout I did this morning.  It kicked the shit out of me.  Oh, there was a guy who did the workout I did yesterday (my time 21:17) in 10:16.  Was amazing.

Annnnyway....


My morning workout :

Conditioning
50cal Row
50 Box jumps 24"
50 Deadlifts 185#
50 Wall Ball (10 ft target) 20#
50 Ring Dips
50 Wall Ball (10 ft target) 20#
50 Deadlifts 185#
50 Box jumps 24"
50cal Row

Time - 42:36

Comments
- I am pretty sure there will be a 20min cap on this at regionals.  I wanted to see how log it took.  I think I was just too damn spent from this weeks training.  By the time I got to the last thing, my speed was ungodly slow.  I would challenge anyone to try this.  See how you fair.  Mentally you just want to stop at points.

Edit : Yep, there was a 21:00 min time cap.  Also, the weight was #180....and the box jumps were box jump overs (which I think are easier). 


Title: Re: Kranks Log
Post by: Krankenstein on May 13, 2014, 04:19:08 AM
5/12

Olympic
Work to a 3rm on Hang Snatch - 155#

Strength
Deadlift w/ 2" deficit 1x5 @ 185, 1x5 @ 225, 1x5@275

Conditioning
12min AMRAP

500m Row
20 Strict Pullups
25 Double Unders

1 rd + 16 pullups

Comments
- The gym was so damn humid with all the rain we are getting.  The gym mats were moist and when I went to do my snatch work I had to dry my feet off on a towel because I slipped a few times with warming up.  Was not thrilled.  Do NOT need a stupid injury
- I could not believe how smoked my arms were with the conditioning.  I can normally rip out 15 strict pullups very easily.  I got FIVE when I went from rower to pullups.  Then the damn double unders.  I only strung a few together at a time because I was cautious about my knee. 


Title: Re: Kranks Log
Post by: Krankenstein on May 13, 2014, 07:52:41 PM
5/13

Strength
5 Min EMOM Bench x 3 @ 245#

Strict Shoulder press - 1x5 @95#, 1x5 @ 115#, 1x5 @ 135#

3 x 20 Hyperextensions

Conditioning
12min AMRAP

5 Ring Muscle Ups
25 Toes-to-bar
5 Power Snatch 95#
25 Ab mat crunches

1 rd + 18 crunches

Comments
- Was shocked at how decent the bench felt.  I was not going to push it.  I kept the reps fast.  All the wy and all the way down.  No partial shit.
- The shoulder press was just done as sort of a deload from the last few weeks
- The conditioning wasn't going to be too bad I thought.  I got some good swing with the muscle ups.  First 5 were no problem.  The toes-to-bar were what slowed me down.  I couldn't string more than 7 in a row before I lost the rhythm.  Then the ab mat crunches screwed me again.  I have a nice ass burn from where my shorts dug up my ass and rubbed against the ground.
- Needless to say, I am looking forward to my off day tomorrow.


Title: Re: Kranks Log
Post by: Krankenstein on May 15, 2014, 04:09:15 PM
5/15

Olympic
5 x 3 Clean @ 245 for 2 sets, then @225 for 3 sets

Strength
4 x 5 Bent over row - 225 x 5, 5, 5, 5

3x20 GHD sit ups (R:60 sec)

Conditioning
5 Rds 1min row alternate with other row (Basically 1min on, 1min off) : 1607 M

Comments
- Backed off on the cleans.  Wasn't feeling it today.  Was working out with two others so it was easier to guage the rest periods
- I was shooting for something closer to 1700m which would have had me averaging 500m / 1:30min pace.


Title: Re: Kranks Log
Post by: Krankenstein on May 16, 2014, 06:52:39 PM
5/16

Strength
Work up to 1rm of weighted pullups - BW (205#) + 110#

Drop sets of weighted pullups : +70# x 4, +50# x 6, +25# x 10, +10# x 10, BW x 11, 40# resistance band x 15

Skill

a) Double Unders (250) : 25, 34, 19, 14, 4, 5, 5, 5
b) UH Grip Chins (50) : 5, 5, 7, 7, 5, 8, 7, 6

DU Penalty - Push ups : (139) - 35, 30, 20, 20, 27, 7

Comments
- I may post the video of the 1rm....then again, this is GB....may come back to haunt me.
- For "Skill" you try and complete them both in the same amount of sets.  All sets are unbroken or with no more than a 2 sec pause between reps.  If you finish one before the other you have penalty exercise.  DU penalties are pushups and the UH Grip Chins are Burpee Box jumps.  So, as above I finished my UH chins before I was done with my DU.  I only managed 111 of the DU and had 139 pushup penalty.  Fuck my life.


Title: Re: Kranks Log
Post by: Krankenstein on May 18, 2014, 07:07:11 PM
5/17

Strength
EMOM 10 x 2 Deadlift - 405#

Find 3rm back squat - 345

Conditioning
9 - 6 - 3

Strict HSPU
155# Power Clean
Bar Facing Burpees

Time - 4:13

Comments
- Wasn't training with anyone....no one in the gym period.  I am not sure I could have gone heavier on the squats.  The knee felt ok...not great.  I actually took a lot of time doing the strength things.  I ended up straightening up the gym during my rest.  Was kind of distracted.
- The met con was ok, I didn't rush it but also didn't lag on time.  On the last set of burpees I was too close to my gym bag and my food hooked my shoulder harness.  ALL the contents of my bag flew out.  Pissed me off.


Title: Re: Kranks Log
Post by: Krankenstein on May 23, 2015, 04:36:18 PM
Well, its been a while.  So much has happened over the last year.  I am going to just update this thing as my time really isn't going to allow for much more. I am sure it won't thrill many (*cough* Joe *cough*) how I am still training...

So, the 2015 Crossfit Open has come and gone.  Last year I barely cracked the top 500 in the world.  My goal was to make it to the top 200 and qualify for the Masters Qualifier.  There would be a slim chance of making it to the Crossfit Games as only the top 20 out of that 200 get invited to the Games.  Last year it was mostly the endurance that kept me from placing higher.  Getting better at the lifts is a no-brainer, but that also helped.  So, with the Open I got a chest infection the day before workout #3.  It kicked my ass but I still scored fairly well.  Oh, and for those that don't know, the workouts are released on a Thursday at 7pm CST.  You have until the following Monday at 5pm to submit your scores.  I fought hard to get rid of the cold over the next week.  Here comes the Saturday before workout #4 and I was just rolling out my hips and I turned to the side and suddenly there was a sharp pain in my low back.  WTF!?!?!?!?!  I went got treated and managed to get through workout #4 and was surprised at how well I did.  Over the next week my cold came back with a vengeance.  Now I am dealing with low back pain and a cold.  I was in the top 200 at this point.  I was going to be pissed if this kept me back from my goal.  Well, I went to seminar over the weekend before workout #5 and actually picked up a few things that helped me out.  I scored a hell of a lot better than I thought I would have.  I ended up 173 in the world.  

So I had now about 3 - 4 weeks to prep for my Masters Qualifier.  With that you are given four workouts that you have to complete over four days.  The Top 20 move on to the Games.  Well, my bad luck didn't stop.  The weekend before the workouts were released, I had a HUGELY shitty thing happen. I lost my rottweiler Annie.  Was very sudden.  I was just numb all Saturday (4/18).  The next day I wanted to get a small workout in...just to get my mind off of it.  Well, that was not smart as I ended up tearing my bicep.  Just a mid belly tear, but still an injury none the less.  Well, I did it to myself....I deserved it.  So, I did rehab on it all week and was going to make an attempt at the MQ.  I knew I shouldn't be doing it...but still did it.  I did one workout on Friday...the 1rm Snatch.  I had to stop about 20# short of what I thought I could get because i felt a pulling in the bicep.  The next day was a workout that that didn't really involve the bicep and so I completed that one.  I rested on Sunday and then on Monday morning I attempted another workout.  This one was double Jackie with a 65# bar.  May not seem like much but here is the normal workout:

1000m row
50 Thrusters w/45# bar
30 pull ups

So, with this MQ workout you had to do it TWICE and use a 65# bar.  Again, you may think it looks easy...but the thrusters kill you.  My best time is 8:38.   Thats WITH a healthy bicep.  I ended up getting through the first round with doing 5 pullups stepping down...then 5 more...etc.  On the send round at the very end of the pullups I re-injured the bicep.  I called it quits and didn't finish the final workout.  Had I even done ONE REP of the final workout, I would have finished about 112th in the world.  Now, I have technically no placing.  So, its back to off season training.  I am about two weeks in...so I will update two weeks worth over the next few days.  Thanks....


Title: Re: Kranks Log
Post by: njflex on May 23, 2015, 07:04:54 PM
Well, its been a while.  So much has happened over the last year.  I am going to just update this thing as my time really isn't going to allow for much more. I am sure it won't thrill many (*cough* Joe *cough*) how I am still training...

So, the 2015 Crossfit Open has come and gone.  Last year I barely cracked the top 500 in the world.  My goal was to make it to the top 200 and qualify for the Masters Qualifier.  There would be a slim chance of making it to the Crossfit Games as only the top 20 out of that 200 get invited to the Games.  Last year it was mostly the endurance that kept me from placing higher.  Getting better at the lifts is a no-brainer, but that also helped.  So, with the Open I got a chest infection the day before workout #3.  It kicked my ass but I still scored fairly well.  Oh, and for those that don't know, the workouts are released on a Thursday at 7pm CST.  You have until the following Monday at 5pm to submit your scores.  I fought hard to get rid of the cold over the next week.  Here comes the Saturday before workout #4 and I was just rolling out my hips and I turned to the side and suddenly there was a sharp pain in my low back.  WTF!?!?!?!?!  I went got treated and managed to get through workout #4 and was surprised at how well I did.  Over the next week my cold came back with a vengeance.  Now I am dealing with low back pain and a cold.  I was in the top 200 at this point.  I was going to be pissed if this kept me back from my goal.  Well, I went to seminar over the weekend before workout #5 and actually picked up a few things that helped me out.  I scored a hell of a lot better than I thought I would have.  I ended up 173 in the world.  

So I had now about 3 - 4 weeks to prep for my Masters Qualifier.  With that you are given four workouts that you have to complete over four days.  The Top 20 move on to the Games.  Well, my bad luck didn't stop.  The weekend before the workouts were released, I had a HUGELY shitty thing happen. I lost my rottweiler Annie.  Was very sudden.  I was just numb all Saturday (4/18).  The next day I wanted to get a small workout in...just to get my mind off of it.  Well, that was not smart as I ended up tearing my bicep.  Just a mid belly tear, but still an injury none the less.  Well, I did it to myself....I deserved it.  So, I did rehab on it all week and was going to make an attempt at the MQ.  I knew I shouldn't be doing it...but still did it.  I did one workout on Friday...the 1rm Snatch.  I had to stop about 20# short of what I thought I could get because i felt a pulling in the bicep.  The next day was a workout that that didn't really involve the bicep and so I completed that one.  I rested on Sunday and then on Monday morning I attempted another workout.  This one was double Jackie with a 65# bar.  May not seem like much but here is the normal workout:

1000m row
50 Thrusters w/45# bar
30 pull ups

So, with this MQ workout you had to do it TWICE and use a 65# bar.  Again, you may think it looks easy...but the thrusters kill you.  My best time is 8:38.   Thats WITH a healthy bicep.  I ended up getting through the first round with doing 5 pullups stepping down...then 5 more...etc.  On the send round at the very end of the pullups I re-injured the bicep.  I called it quits and didn't finish the final workout.  Had I even done ONE REP of the final workout, I would have finished about 112th in the world.  Now, I have technically no placing.  So, its back to off season training.  I am about two weeks in...so I will update two weeks worth over the next few days.  Thanks....
good to hear buddy,,,hope all is well,kick ass...


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:00:36 AM
05/04/2015

A.
Every 2 minutes, for 10 minutes (5 sets), complete:
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch

- Used 115# for all sets

B.
Four sets of:
Halting Snatch-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)

- 135, 185, 185, 225

Rest 2 minutes

C.
Back Squat
*Set 1 – 5 reps @ 65-70% (225)
*Set 2 – 3 reps @ 75-80% (265)
*Set 3 – 1 rep @ 85-90% (295)

Rest 2-3 minutes

Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

- Knees are just tore up...have to go light

D.
Three sets, not for time, of:
Sled Drag March (Heavy) x 100 Meters
Rest 60 seconds
Banded Hip Bridges x 30 reps
Rest 60 seconds
GHD Reverse Hypers x 20 reps
Rest 60 seconds

- Used 100# on sled, 95# on bar.  Did one round due to lack of time.


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:06:09 AM
05/05/2015

a.
3 x 3 Jerk Balance (rest as needed) @ 135, 135, 135

Every 2 min for 12 mins - High hang clean + jerk (3 +1)
@ 135, 135, 155, 155, 155, 175

b.
6x3 Strict Shoulder press (standing) rest 90 sec between sets
@ 135, 135, 155, 155, 160, 160

c.
4 Rounds (not timed)
Max banded push ups (thick red band) 10, -, -
Rest 90 Seconds
10 - 12 supine ring rows (2112) 10, -, -
Rest 90 Secs
8 - 10 GHD Hip Extensions (2011) 10, -, -

Note - got through one round and had to leave due to time running out


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:11:22 AM
5/6/2015

a.
EMOM for 12 mins

Min 1, 4, 7, 10, 13 - Rope climb 15' x 1 - 2
Min 2, 5, 8,11, 14 - Handstand walk x 10m
Min 3, 6, 9, 12, 15 - L-sit hold 3x15sex (resting 5 secs in between sets)

b.
Every 2mins for 16 mins
Front squat -
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)

c.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Russian KB swing x 15 (@24kg)
Min 2, 5, 8,11, 14 - Toes to Bar x 6
Min 3, 6, 9, 12, 15 - Burpee box jump overs x 9 @ 24"


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:12:08 AM
5/7/15

Off day...forgot to schedule massage


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:16:33 AM
5/8/15

a.
3 rounds (not for time)
Banded external rotation work x 20 - 30 reps
Barbell Ab roll out x 8 - 10 reps
Double Unders x 30

b.
Every 2 mins for 12 mins
Drop Snatch + Snatch Balance + OH Squat @ 85, 95, 95, 115, 115, 115, 115

c.
Back Squat (rest 2 1/2 mins between sets)
*Set 1 – 5 reps @ 65-70% (225)
*Set 2 – 3 reps @ 75-80% (265)
*Set 3 – 2 rep @ 80-85% (280)
*Sets 4-6 – 1 rep @ 85% (295)

Rest 3 minutes before continuing

d.
3 rounds for time
2 Rope Climbs 15'
4 Power Clean + Power jerk @ 155
6 Strict HSPU

Time = 4:32


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:20:33 AM
5/9/15

Saturdays I will deviate from programming to do "Chipper" workouts....these are usually 20+ long workouts of continuous movement....

Today was :

Team Chipper (One Person works at a time...)

100 Box Jump Overs (24″/20″)
100 Double Unders (300 singles)
80 GHR Sit Ups
80 Kettle Bell Swing (24/16)
60 MK OS 80/50
60 Toes to bar
40 HSPU
40 Deadlifts (135/95)
20 HR Push Ups
20 Ground to Overhead (135/95)

Finish with 500m Row

Time is when the the team is done with row.

(forgot to write down what I got with my partner.  The numbers in the parenthesis indicates this: (male weight / female weight) .  MK OS means medicine ball over the shoulder cleans.  All weights are in pounds unless using kettle bells...then in kilograms


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:22:05 AM
5/11/15

Needed off day.  Was very run down.  Wasn't from Saturday workout...just a lot of other stuff weighing me down.


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:29:23 AM
5/12

a.
EMOM for 10 mins - Strict Shoulder press x 1 rep

55% @ 100
65% @ 115
70% @ 125
75% @ 135
80% @ 145
85% @ 155
90% @ 165
95% @ 170
95+% @ 175
95 - 105% @ 185 - new PR

Rest 2 mins then 2 sets of of max reps @ 75% of max weight performed

Reps = 10, 7

b.
Every 2 mins for 12 mins - Halting clean deadlift + high hang clean + hang clean + jerk
95, 115, 135, 155, 175, 175

c.
For max reps:
2 mins x rope climb 15'
Rest 60 secs
2 mins max alternating pistol squats
Rest 60 secs
2 mins max double unders

10, 13/13, 88

d.
3 rounds (not for time)
Pronated grip pull ups x 4 - 6
Rest 20 secs
Strict supinated pull ups x 8 - 10
rest 90 secs

6/6/6, 8/6/4


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:34:58 AM
5/13/15

a.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Strict Pull ups x 8 - 10 (2011)
Min 2, 5, 8,11, 14 - Nose to wall handstand hold x 45 sec
Min 3, 6, 9, 12, 15 - Hollow hold x 45 sec

8, 38 sec, 45 sec
8, 43 sec, 36 sec
8, 41 sec, 35 sec

b.
Front Squat - resting 2 1/2 mins between sets
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)

c.
Every Eight minutes x 2 rounds
Row 100m
20 Burpees over erg
20 Push press @ 115#

- BARELY finished the 1st round..had 15 secs left to spare.  2nrd round I just decided to finish no matter that the time ran out.  Shoulders were BURNING


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:35:48 AM
5/14/15 - off day

Had meetings almost all morning, no chance of massage


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:40:15 AM
5/15/15

a.
3 Rounds (not for time)
8 - 10 Toes to bar
6 - 8 roll to candle stick
30 - 40 Double unders

b.
EMOM for 8 mins - Snatch Balance + OH squat
115, 115, 135, 135, 135, 135, 135, 135

c.
Back Squat
*Set 1 – 5 reps @ 65-70% (225)
*Set 2 – 3 reps @ 75% (265)
*Set 3 – 1 rep @ 85% (295)
*Sets 4-6 – 1 rep @ 92.5% (315, 325)

Rest 3 minutes

- Backed off again because knee pain was quite high.  Have to find some time to get my rehab going!!!!

d.
AMRAP in 4 mins
1 Power Clean
1 Thruster
1 Shoulder to Overhead

All @ 185lb - completed 6 full rounds....


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:41:02 AM
5/16/15

Multiple section chipper....the last section SUCKED

15 Min AMRAP
15 Cal Row
15 Burpees over the rower
15 Wall ball 20/14
15 Toes to bar

- Rest 5 Mins

10 Min AMRAP
10 Box Jumps 24/20
10 Thruster 95/65
10 Ring Row
10 GHR Sit ups

- Rest 5 Mins

5 Min AMRAP
1 Deadlift
1 Power Clean
1 Shoulder to overhead
1 Power Snatch
1 OH Squat

Rx 135/95 (rx means thats what the prescribed weight is for this section)


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:44:02 AM
5/18/15

Not sure if it was from Saturday's workout...or just general outside factors...but low back was tight and thus I decided to return back to bed this morning instead of go to gym.  My body needed it.


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:49:38 AM
5/19/15

a.
Every 2 mins for 12 mins - Strict shoulder press x 5 @ 80% 1rm (used 150#)

5, 5, 5, 5, 4, 3

b.
Every 2 mins for 12 mins - High hang clean + mid thigh clean + jerk @ 70%1rm
155, 155, 175, 175, 175, 175

c.
AMRAP in 8 mins of :
2 Over head reverse lunges
2 Ring dips w/ pause (1 sec in hole, 2 sec in full extension)

Every round increase reps by 2

- Finished w/ 10 dips and 6 lunges (yes, I screwed up and did lunges first)

d.
3 rounds (not for time)
Supine ring rows x 10 - 12 (2112)
Banded Clam shells x 8 - 10
Chinese plank hold x 60 secs


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 08:56:50 AM
5/20/15

a.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Strict chest to bar pull ups x 5 - 6 (2011)
Min 2, 5, 8,11, 14 - Free standing handstand hold x 20 secs
Min 3, 6, 9, 12, 15 - Dragon flags x 4 - 6 reps

5 / 5 / 5 / 5 / 5
6 sec, 6 sec, 8 sec, 9 sec, 9 sec
4, 5, 5, 5, 5

b.
Front Squat - rest 2 1/2 mins between sets
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)

- REALLY hated these as I forgot my knee sleeves....I KNOW my knees will be in major pain later.

c.
Min 1, 4, 7, 10, 13 - KB swing x 15 @ 36kg
Min 2, 5, 8,11, 14 - Walking lunges w/ kb (16kg) x 10 steps
Min 3, 6, 9, 12, 15 - 10 Burpee box jump overs (24")

- I was BARELY getting done with the box jump overs before time expired.  The lunges FUCKED me.  I did sets 2 - 4 w/o the KB's


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 09:02:24 AM
5/21/15

Had to take friend to airport, then to office for work, then marketing event....BRUTAL day.  Glad I was off.


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 09:07:21 AM
5/22/15

a.
Hip to hand transition work for muscle-ups x 5 - 8 reps
Strict ring dips x 6 - 8 @ 2011
Single leg box squats x 6-8 / leg

- The box squats made my knees sore almost from get go.  I did 3/leg....

b.
Every 90 sex x 9 mins - Snatch balance + OH squat (1 + 1)
95, 115, 115, 135, 135, 145 (up 10lbs from last week)

c.
Back Squat
*Set 1 – 5 reps @ 65% (225)
*Set 2 – 3 reps @ 75% (265)
*Set 3 – 1 rep @ 85% (295)
*Sets 4-5 – 1 rep @ 90% (315)

Rest 3 minutes before moving on

d.
5 rounds for time
2 Ring muscle ups
4 Squats snatches @ 95#

- Was VERY leary about this with the bicep injury in the back of my head and muscle ups.  Truth be told, I felt nothing on the muscle ups.  The knees on the snatches though...fucking brutal.  I couldn't get in my groove to do them smoothly.

Time - 4:28


Title: Re: Kranks Log
Post by: Krankenstein on May 24, 2015, 09:12:56 AM
5/23/15

40 Min time cap :

5cal Row
10 Toes to bar
10 Push Press 95/65
10 Box Jumps (24/20)
5 MK OTS (80/50)

10cal Row
20 Toes to bar
20 Push Press 95/65
20 Box Jumps (24/20)
10 MK OTS  (80/50)

15cal Row
30 Toes to bar
30 Push Press 95/65
30 Box Jumps (24/20)
15 MK OTS  (80/50)

10cal Row
20 Toes to bar
20 Push Press 95/65
20 Box Jumps (24/20)
10 MK OTS  (80/50)

5cal Row
10 Toes to bar
10 Push Press 95/65
10 Box Jumps (24/20)
5 MK OTS  (80/50)

Time - 29:03

- I normally crash hard on the shoulder pressing stuff.  Today I managed to get through them with relative ease.  I broke them into groups of 10 reps.  Made it easier.  Also the Toes to bar were broken up into 10/10 with the 20 reps round and then into groups of 5 reps with the remaining rounds.  I will say that I get VERY annoyed with people who are doing the workout and who are obviously NOT performing all the reps.  I was 3 exercises ahead of two people in the 30 rep round....and suddenly they are finishing about 4 secs behind me at the end.  I do NOT slow down.  I did not crash.  WHY CHEAT??


Title: Re: Kranks Log
Post by: wes on May 24, 2015, 08:18:25 PM
Hey Curt.............didn`t know you were still posting here bud.

Interesting stuff!

All the best my friend.  ;)


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2015, 04:13:46 AM
Hey Curt.............didn`t know you were still posting here bud.

Interesting stuff!

All the best my friend.  ;)

Wes,

Just decided to update the training log...that's as far as I go.  Lost too much time always coming on for other shit.  Have a lot of outside stuff that I have to take care of now.  All the best to you as well.....


Title: Re: Kranks Log
Post by: Krankenstein on May 25, 2015, 05:11:30 PM
Well, today was national Crossfit-douche day.  Almost every place does the workout called "Murph".  It is something that most Crossfit gyms do on Memorial day.  "Murph” is a CrossFit "Hero" workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005 (remember him from Lone Survivor?). The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ He did it with a 20# vest on.

The workout is :

1 Mile Run
100 Pull ups (strict, kipping, butterfly..whatever you want)
200 Pushups
300 Air squats (i.e. just a bodyweight squat)
1 Mile Run

The reason I call it national Crossfit Douche day is on Facebook you will see SOOOOO many people asking what other people best "Murph time" is....how they plan on breaking it up (or even IF they can break it up)....pictures of the 'rips' on the hands people get (as if its a badge of honor)...the stupid sweat angels after they are done.  Really?  You think thats bad ass?  You were sweaty...big fucking deal.  ANYWAY...I did it, but didn't finish as I had to pick my friend up from the airport from a few days ago.  It was raining out and many complained about it.  Really?  You want to talk all this shit about how tough you are and how bad ass this is going to be and you are bitching about some LIGHT rain??  Ummm...isn't this a workout to HONOR someone in the service?  Hello?  They don't take days off if it rains.  Geezus...some people are annoying as hell.  The first time I did the workout I tried to each thing before moving on to the next exercise. HUGE mistake.  I was left with a HUGE rip in my hand that caused me to back off my training for a week.  I didn't take a pic of it and post on facebook....so don't think that.  Was a good time as there was about 50 - 60 people at the gym (NO I WILL NOT CALL IT A BOX LIKE A CF DOUCHE).  Many weren't members...just friends of members.  THAT is something you won't see with bodybuilding or something else.  Was a great community event.  We did a BBQ afterwards too.  Again, was an ass beating and some nice food and drink.  THAT is what separates the CF community from bodybuilding in my opinion.  Bodybuilding lost that "community" aspect back in the early 90's.  Just my opinion.   Anyway...most will never try something like this and will continue to shit on CF...but hey...I will take this over the oiled up glittery men in trunks fucking grapefruit any day of the week.

Rant over.  Oh, and yes...that was a meltdown.


Title: Re: Kranks Log
Post by: Krankenstein on May 28, 2015, 05:27:23 AM
5/26

Strength
Every two minutes, for 12 minutes : Strict Shoulder Press x 4 reps @ 85-90%

- 155#

Olympic
Every 2 minutes, for 18 minutes : Hang Clean + Front Squat + Jerk

- 135, 135, 135, 155, 155, 155, 185, 185, 205

Conditioning
AMRAP in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (@ 28kg)

- 3 complete rounds

Cool Down
Three rounds, not for time, of:
Kettlebell Box Step ups (strict) x 6 per leg (used 18kg KBs)
Rest 30 seconds
Bar hip bridge x 20 reps (used 75#)
Rest 30 seconds
Reverse Hypers x 20 reps
Rest as needed

Comments
- The 205# was a tad heavier than I should have gone for the hang clean complex.  I didn't catch right and totally forced the jerk.
- Went at the muscle ups very easy.  I would do one, then reset myself.  I don't know if I felt something in the bicep or not on the last one. 
- Knees did NOT like the box step ups.  The hamstrings were fried after the cool down.


Title: Re: Kranks Log
Post by: Krankenstein on May 28, 2015, 05:34:47 AM
5/27

Skill
EMOM x 15 minutes:
Minute 1 – Iso Hold on Pull Up Bar x 30 seconds (Keep arch + chin over bar)
- 23 sec, 26, 21, 20, 12
Minute 2 – Handstand Walk x 50'
- 15', 15', 20', 23', 25'
Minute 3 – Skin the Cat on rings x 4 reps
- 4, 4, 4, 4, 4

Strength
Front Squat
*Set 1 – 3 reps @ 75% - 225
*Set 2 – 2 reps @ 80% - 240
*Set 3 – 1 rep @ 85% - 255
*Set 4 – 3 reps @ 80% - 240
*Set 5 – 2 reps @ 85% - 255
*Set 6 – 1 rep @ 90% - 275

Rest 2-3 minutes between sets.

Conditioning
EMOM x  30 minutes:
Minute 1 – 30 Double Unders
Minute 2 – 10 Wall Ball Shots w/ 20# med ball and 10' target
Minute 3 – 12 Toes to Bar

Comments
- I was lazy and didn't want to grab extra plates so I went with 275# over 270# for last set of front squats.  Knees bitched me out afterwards.
- I was running out of time and only did 15 mins of the conditioning.  Also modified it from what was programmed.  Really wanted to be able to get out of bed on Thursday.
- Really thinking of modifying schedule.  I want to give myself more rest days.  I will have to figure out how to do that with this programming.


Title: Re: Kranks Log
Post by: Krankenstein on May 29, 2015, 07:51:15 PM
5/29

Strength
Work up to new 1rm Overhead Squat

5 rep @ 65% - 125
3 rep @ 75% - 145
1 rep @ 85% - 165
3 x 1 @ 90%+ - 185, 205, 215 (f)

Conditioning

For time :

15 Cleans @ 155#
30 Ring Dips
10 Clean
20 Ring Dips
5 Clean
10 Ring Dips

Time - 7:48

Comments
- Got a new PR of 205# on OH squat.  I went for 215# and failed.  Going down was SLOW, I got out of the hole, but half way up my ass went back and the bar went forward.  I SHOULD have had it.
- I am really considering backing off training for two weeks.  Shoulders and knees NEED it.  I might do the chipper tomorrow....we'll see how they feel.


Title: Re: Kranks Log
Post by: Krankenstein on May 30, 2015, 12:46:33 PM
Conditioning / Chipper

9 Min AMRAP

Min #1 Wall Ball 20/14
Min #2 Box Jump 24/20
Min #3 Deadlift 225/135

Score = reps

Rest 5 Mins

9 Min AMRAP

Min #1 Thruster 95#
Min #2 Toes to Bar
Min #3 Double Unders

Score = reps

Rest 5 Mins

9 Min AMRAP
Min #1 Row for calories
Min #2 Med Ball Over the Shoulder 80/50
Min #3 GHD sit ups

Score = cals + reps

My final score was 400 (151 + 145 + 104)

Comments
- I did the deads with the "stand and drop" method.  Its acceptable in CF...I am not a big fan, but with the wall balls I wanted my low back fresh.  Amazingly...I got looser as the round went on with the first part.  I tried to keep the breathing under control, but it got away from me.  I wanted 175 for the first.  Then with the second round I had ZERO in the tank for the thrusters.  I couldn't string a shit load of double unders together like i wanted to.  I wanted 60 - 70 but again, the breathing fucked me.  The last round was VERY brutal.  Going from the GHD sit ups to the rower...felt like vomiting.  Overall it was more just a matter of endurance...and not strength.  My goals were 175 + 250 + 125.  Fell short on all.  I'm 99% that I am going to take some time off. 


Title: Re: Kranks Log
Post by: Krankenstein on June 15, 2015, 06:09:21 PM
6/15

Olympic
Every 2 mins for 12 mins - Halting snatch deadlift (mid-thigh) + mid thigh snatch
- 95, 115, 135, 135, 135, 135

3x4 Halting snatch deadlift (2" off floor, knee, mid thigh, high hang)
- 135, 185, 185

Strength
Find max 20-rep squat
- 225#

Every 3 mins for 15 mins 90% of max for 15 reps
- 205x15,13, 11, 10, 9

Conditioning
- Did not perform

Comments
- Felt good to be back after two weeks.  Ate like shit during time off.  Just needed to a break from it all.  Shoulders felt good, knees were ok.
- Really worked light.  I was shocked at how much the 20-rep max did me in.  I was shooting for about 245 but that wasn't going to happen.  The second part with the 90% was brutal.  I'm typing this at night and my legs are going to be SORE tomorrow.  Don't even want to see what the workout is for tomorrow.


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 05:23:59 PM
6/16

Strength
Every two minutes, for 12 minutes (6 sets) of Strict Shoulder Press x 3 reps
155x3, 135x3, 3, 3, 3, 155x3

Olympic
Every 2 minutes, for 12 minutes (6 sets), complete:
3-Position Clean (high hang, mid thigh, 2″ below the knee) + Jerk
115, 135, 135, 155, 155, 155, 185

Conditioning
Three rounds for time of:
12 Pull Ups
12 Strict Handstand Push-Ups
6 Overhead Squats @ 135#
*Bar must be taken from the floor

- done @ 11:30

Comments
- Started out a little more aggresive with the shoulder press coming back.  Went back down and felt good enough on the last set to climb slight back up
- Yes, I stupidly went 7 sets on the olympic.  Lost track of timing


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 05:29:08 PM
6/18

Skill
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Weighted Pull Ups x 3-4 reps - +30, +40, +40, +50, +65
Minute 2 – Handstand Walk x 15-20 meters (5 - 10 meters for all)
Minute 3 – Double Unders x 40 reps - 40, 40, 25/15, 40, 12/28/10

Strength
Front Squat
*Set 1 – 4 reps @ 70% - 210
*Set 2 – 6 reps @ 75% - 225
*Set 3 – 2 rep @ 80% - 245
*Set 4 – 4 reps @ 75% - 225
*Set 5 – 6 reps @ 80% - 245
*Set 6 – 2 rep @ 85% - 255
Rest 2-3 minutes between sets.

Conditioning
Three rounds for time

15 Thrusters @ 95#
12 Toes to bar
10 Burpee Box jumps - 24"

Done - 12:09

Comments
- In Phoenix for this week.  Going to have to train at a Lifetime fitness.  Try and get myself in early so that it is not too hot out and the can't grip the bar.  Last time I trained in the heat I was sweating so bar my hands kept slipping.  No chalk allowed here either.


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 05:36:31 PM
6/20

Olympic
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squat

95, 115, 135, 135, 155

Strength
Back Squat
*Set 1 – 10 reps @ 65% - 145
*Set 2 – 15 reps @ 75% - 170
*Set 3 – 20 rep @ 85% - 190
Rest 2-3 minutes

Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 15 rep @ 90%
((DID NOT PERFORM THIS PART DUE TO NOT WANTING SORE LEGS ON MONDAY FOR THE FIRST WORKOUT OF THE 2015 GRANITE GAMES))

Conditioning
For Time:
12 Pull Ups
1 squat clean – 185#
1 squat clean – 205#
1 squat clean – 225#
1 squat clean – 245#
1 squat clean – 255#

Done – 10:30

Comments
- The squat cleans weren’t too bad.  I am still jumping forward and that means I am not getting a very good pull. Starting July 19th there is an Olympic lifting coach at my gym for 5 weeks.  I don’t care what it costs, I am in for that set of workouts.
- Adding this later, my knees were their usual soreness about 90 mins after this.  But they didn’t stay as sore as they usually get.  I am hoping the high rep lifting helps.


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 05:43:08 PM
6/22

Olympic
Every 90 seconds, for 12 minutes (8 sets), complete:
Snatch x 1 rep @ 75%1-RM
135, 135, 135, 135, 145, 145, 145, 145

Strength
Back Squat
*Set 1 – 10 reps @ 65% - 145
*Set 2 – 15 reps @ 75% - 170
*Set 3 – 20 rep @ 85% - 190
Rest 2-3 minutes

Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
((DID NOT PERFORM – GRANITE GAMES WORKOUT FOR CONDITIONING))

Conditioning
AMRAP – 10 mins
5 Hang Squat Clean
7 Burpee over the bar

Done – 81 reps

Comments
- I sand bagged the conditioning.  I know I probably could have done another round.  I should not have done anything prior to the workout.  Was pretty stupid.  The Hang squat cleans could not start out with a regular clean.  Any time the bar was taken from the floor, you had to pause at the pocket before going into the hang squat clean.  Put me at 63rd...not bad but could have been better.


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 05:49:54 PM
6/23

Strength
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 90%
170x2, 2, 2, 2, 1, 1

Olympic
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean from 2″ Below Knee + Jerk
135, 135, 155, 175, 185, 185, 205

Conditioning
For max reps:
90 seconds of Muscle-Ups - 5
Rest 60 seconds
60 seconds of Muscle-Ups - 3
Rest 60 seconds
30 seconds of Muscle-Ups - 2

Misc.
Three sets of:
Weighted Pronated-Grip Pull-Ups x 2-3 reps – +35# x 3, +70# x 3, +90# x 2
Rest 20 seconds
Strict Pull Ups x Max Reps – 10, 6, 5
Rest 90 seconds

Comments
- Not sure I will keep at the near 1rm lifting of the shoulders.  I get more joint pain than anything else.  I may back off to 5’s or 3’s
- This was the first time I really went at it with the ring muscle ups since the bicep tear.  I was VERY cautious.  Probably overly so.  I at least got back up on them and did my share of them


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 05:51:31 PM
6/24

Off Day

Conditioning
5 Rounds
40 Double Unders
20 Cal Row
10m Handstand Walk
10 Walking lunges

Comments
- Just did some light conditioning today.  Nothing traumatic


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 06:02:34 PM
6/25

Skill
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Legless Rope Climb x 1-2 ascents
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – L-Sit Hold x 15.15 (15 sec hold, rest 30 secs, then hold 15 secs)

Strength
Front Squat
*Set 1 – 3 reps @ 80% - 245
*Set 2 – 2 reps @ 85% - 255
*Set 3 – 1 rep @ 90% - 270
*Set 4 – 3 reps @ 85% - 255
*Set 5 – 2 reps @ 90% - 270
*Set 6 – 1 rep @ 95% - 285
Rest 2-3 minutes between sets.

Conditioning
(Second training session)

For time:

Open – 100 Double Unders
200m Row
10 Clean and Jerk @ 115#
50 Pull ups
300m Row
10 Burpee
50 Box jumps 24”
400m Row
10 Burpee over the bar
50 Kettle Bell Swings @ 24kg
500m row
10 Hand release burpee over the bar
50 GHR sit ups
Close – 100 Double unders

Done – 43:28

Comments
- Today solidified that I am done with the really low rep lifting with front squats and shoulder press.  I am only feeling joint pain and not the strength gain.  I am more worried about the pain than I am the benefit.
- I am do not know if I will ever do a 2-session training like this again


Title: Re: Kranks Log
Post by: Krankenstein on June 27, 2015, 06:08:58 PM
6/26

Skill
Three sets, not for time, of:
Bar Muscle Up x 2-3 reps – 2, 3, 3
Bar Hip Bridges x 30 reps @ 65# - 30, 30 ,30
Wall Climbs x 2-3 reps - 2, 2, 2

Olympic
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
95, 115, 135, 135, 155, 175

Build over the course of the 6 sets. Goal is to hit 105% of 1-RM.
135, 135, 155(f), 155, 175, 195 (f – 2 tries)

Conditioning
AMRAP 4 minutes of (using 185#):
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep

Done – 7 rounds

Comments
- That conditioning SUCKED.  My thrusters SUCK.  I was also still feeling the knees from yesterday. 


Title: Re: Kranks Log
Post by: Krankenstein on July 25, 2015, 03:52:00 AM
07/24

Strength
Deadlift - 10-8-6-4-2 (ascending weights) - 225x10, 245x8, 275x6, 315x4, 365x2

Conditioning
For time (compare against Master Long Chipper from 2015 Games)

1,000-meter run
25 Deadball over the shoulder 100#
25 Box Jump Overs, 24"
25 Chest-to-bar pull ups
50 Wall Balls to 10ft target 20#
25 Chest-to-bar pull ups
25 Box Jump Overs, 24"
25 Deadball over the shoulder 100#

Done - 26:23

Comments
- I stopped with the routine I was doing before.  Just never got into the groove of it.  Felt more joint pain than anything.  I need to improve the endurance aspect of my training more than anything.  My strength dropped with that old routine.  That did not thrill me.
 
- With the deadlifts I am going to work on using a dual overhand grip and no straps.  So the weights are going to drop some. 

- The conditioning should have been done in under 20:00.  I definitely got my ass handed to me.  The run wasn't too bad...but my knees and heels took a pounding.  I had the Games on the TV and tried to pace with them.  I was good through the first sets of box jumps.  Then with the pull ups, it got into my head about the bicep tear.  Have to work on getting over that.


Title: Re: Kranks Log
Post by: Krankenstein on July 25, 2015, 03:54:03 AM
7/25

Off day.  Definitely going to get massage.  I was TOAST last night.  That workout destroyed me.  I need to do better with my recovery and restorative days.


Title: Re: Kranks Log
Post by: Krankenstein on July 30, 2015, 04:34:58 AM
7/27

Olympic
Every 2 mins x 7 sets
Power Snatch + Hang Squat Snatch + Squat Snatch
85, 95, 115, 115, 135, 135, 155

Strength
DNP

Conditioning
21-15-9
Squat Snatch, 95/65
Strict Pull-Ups

Time - 13:29

Comments
- I was surprised at how much better the snatches felt and even doing the 155# snatch wasn't as hard as I thought it would be
- My hamstrings were on FIRE for the conditioning.  The snatches were nothing.  Even my low back didn't feel to bad after all of them.  Form has to be improving if that's the case.


Title: Re: Kranks Log
Post by: Krankenstein on July 30, 2015, 04:44:42 AM
7/28

Plyo
5ื1 – Seated Box Jump

Olympic
5ื1 – Clean High Pull + Tall Clean.
115, 135, 135, 155, 155

EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 60% - 150#
Min 2 – 1 Squat Clean, 65% - 165#
Min 3 – 1 Squat Clean, 70% - 175#
Min 4 – 1 Squat Clean, 75% - 190#
Min 5 – 1 Squat Clean, 80% - 205#

Conditioning
25-20-15-10-5:  Rowing (Calories)
50-40-30-20-10: Double-Unders

Time - 10:34

Accessory Work
3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings
(DNP)

Comments
- Wasn't too sure how to properly do the seated box jumps.  I need to read up on them.  Don't feel I was doing it correctly.
- I dropped the percentages down in the Clean work.  Really want to work on my 'kick' of the bar off the thigh/hip.  Also maintaining good chest arch with low back arch in the hole and as I come up.
- I used my 2XU arm sleeves for the double unders today.  Need to figure out how to get beyond the forearm pump that occurs with them.  The opening 50 of the DUs SUCKED.  I couldn't string anything together. 


Title: Re: Kranks Log
Post by: Krankenstein on July 30, 2015, 04:56:09 AM
7/29

Strength
- Build to a heavy set of 3 Push Press : 185#

- Build to a heavy set of 2 Push Jerk - 225#

- Build to a heavy single Split Jerk - #245

2ื10 Back Squat - 265 x 10, 10

Gymnastics
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets
(DNP)

Conditioning
A. 3 attempts to establish highest “Calorie/Hour” pace.
- Damper just above the '5', 2600, 2800, 2900 = Avg of 2750

B. 6x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score. - 2475
C. 4x:30 on, 1:30 off – goal is to maintain 85%+ of best “A” score. - 2325
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score. - 2200

Comments
- Getting weird feeling on inside of elbow when I bring the bar back down to the front rack position for the intial stuff with Strength work.  I should have used the Olympic boxes so I didnt have to keep racking it.  Also worked on getting my feet wider and getting the toes slightly turned in for the split jerk.  Lastly, another fault of mine is not bring the lead leg back first when standing up from the split jerk.  I REALLY created some bad habits for myself.
- Back squat was less than what I wanted.  Thank the knees for that one.  The second set felt better when I focused on pushing the knees out and using glutes more to come up.
- Still very apprehensive about the left arm on the Muscle ups.  I need to either do them or MRI this damn elbow.
- For the rowing attempts I rounded down to the closest "00" for my calories. I found my three attempts by rowing for :15sec, then resting for 1 min.  I used the closest to a '25' for the average.  This was DESTRUCTION to keep the calories where they need to be.


Title: Re: Kranks Log
Post by: Krankenstein on July 30, 2015, 04:58:41 AM
7/30

Rest Day

Comment
- Have kinesiotape on both knees and going to try and ice them throughout the day.  Just got my replacement Rehband knee sleeves yesterday so I am anxious to try them tomorrow.  They only had the 5mm ones instead of the 7mm ones I prefer.  We'll see how they feel.