Today, I finished another 5/3/1 cylce. Tomorrow, I'll be on my way to Poland for a short vacation with my family. Good time for a deload week.The Program I've covered the basic idea of 5/3/1 as well as my tweaks in quite a couple of posts, so here I'll just present the weekly schedule:Monday: Power Snatch … 5/3/1 July 2012 weiterlesen
Kategorie: gym
Thoughts on Strength & Conditioning: Iron Core + Kettlebell Complexes
Yesterday, I hit the gym for what I thought was going to be a recuperation session. I had my last fight on april 14th, after which I basically took a week off in terms of training. So, instead of jumping right back into Wendler's 5/3/1 training, I decided to do a "hotel room workout". You … Thoughts on Strength & Conditioning: Iron Core + Kettlebell Complexes weiterlesen
Thoughts on exercise: The olympic clean
Again, this post is going to be a rather short one. As I'm currently spending quite some time on perfecting my technique on the olympic lifts, I'll try and share some ideas and insights. First off, who should do the olympic clean? Well, probably you should. I'm going to take a wild guess and assume … Thoughts on exercise: The olympic clean weiterlesen
5×5 Progress
Our 5x5 training is making progress. Today, after working the pads for 10 rounds each, Chris and I pushed some heavy metal around. Here's todays stats:Overhead Squat: 40kg, 45kg, 50kg, 55kg, 60kgClean & Press: 45kg, 47.5kg, 50kg, 52.5kg, 55kg (Quit after 3 reps to avoid failure. Those buggers are heavy)Bench Press: 70kg, 72.5kg, 75kg, 77.5kg, … 5×5 Progress weiterlesen
5×5 Reloaded
So today after some padwork for warmup and specific training, Chris and I jumped into some more structured, more serious strength & conditioning program again.After some hard thinking, we concluded that after all the instructor courses, seminars and workshops we attended, we still don't know a better system than the 5x5 program I've written so … 5×5 Reloaded weiterlesen
Week 4, Day 1
There's been so much going on last week I didn't really have a chance to post.So today I'm beginning week four of my nine-week program. Sadly, I have to admit I missed quite a few sessions so far.To every bad thing there's a good thing, though. In my case, that's massive strength gains. Chris and … Week 4, Day 1 weiterlesen
Day 3
Hit the weights the first time today. It's a great feeling to be completely wasted.Basically, the routine was:Deadlift, re-estimate 1RMMilitary Press, 4x8Bench Press, 4x8Squats, 4x8Bent-over rows, 4x8After readining Mark Verstegens "Core Perfomance Endurance", I've decided to try a very short and - for me - untypical "warmup". Basically, instead of riding a bike or stepping … Day 3 weiterlesen
The Performance Engineer 