Thierry Sanchez Posted April 22, 2012 Author Report Share Posted April 22, 2012 22-04Start of my experimental program, all easy repsWarm up: rope skip, prowler push, suitcase carry, fig8 to stop, light club, swingsDL @120kg x1, 130x1, 140x1, 150x1, 140x1, 140x1, 130x1Bench @70kg x3 x3Squat @80kg x5, 75 x5Swing @32kg x1minCable face pull @50kg x16stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted April 24, 2012 Author Report Share Posted April 24, 2012 24-04Warm up circuit x2: rope skip, suitcase walk, MB throws, swingKoji squat @40kg x5, 50kg x4Squat @90kg x3 no belt, @95kg x3 with belt, @90kg x3 wirth beltKoji bench @40kg x8Bench singles with pause @70, 75, 80, 85, 80, 80kgDL @120kg x5, 110 x5swing@40kg x1minBW rows x15stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted April 26, 2012 Author Report Share Posted April 26, 2012 (edited) 26-04Warm upSquat singles @100kg, 110, 120 (fail -too greedy, should have gone 115 or low bar), 100, 100, 100, 90kgBench @72,5kg x5, @ 67,5kg x5DL @130kg x3, @120kg x3, @120kg x3H2H swing @32kg x20Cable face pull @50kg x10Stretchhttp://www.youtube.com/watch?v=i_8OLxDsdEI Edited April 27, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted April 30, 2012 Author Report Share Posted April 30, 2012 (edited) 30-04Warm up: rope skip, battling ropes, suitcase carry, swings, light clubsDL singles @117kg x1, 127 x1, 135 x1, 142 x1, 152 x1, 160 x1 PR, 145 x1, 135 x1Koji bench @40kg x5, 50 x5Bench 77,5kg x3, 75 x3, 70 x3Squat @80kg x5 (was supposed to be 85kg), 80 x5Swing @32kg x20Cable face pull @50kg x20stretchStill weird to do singles and not max out. Must be getting wiser ... Edited April 30, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 2, 2012 Author Report Share Posted May 2, 2012 02-05Warm up: Rope skip, prowler, koji squatSquat @100kg x3, 95 x3, 90 x3Bench singles with pause @72,5kg, 80, 87,5, 82,5, 82,5, 80, 80DL @130kg x5, 117,5 x5Face pull @60kg x12stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 4, 2012 Author Report Share Posted May 4, 2012 (edited) 04-05Training in Sønderborg. Squat and bench equipment less than optimal. I do not understand how such silly designs are allowed to be made and sold.Warm upSquat singles @ 105kg, 112,5kg, 117,5kg, 105, 105, 105Bench @70kg x5, 70kg x5 Didn't feel safe to go heavier alone on this benchDL @135kg x1 felt heavy so dropped down to 100kg x5, 100kg x5BW rows x10stretchhttp://www.youtube.com/watch?v=sbg2NwvNe1c Edited May 6, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 7, 2012 Author Report Share Posted May 7, 2012 05-05Move tree logs for 3 hours07-05DL singles @115kg, 125, 132, 140, 147, 155, 162 moved 2 cm...Bench @80kg x3, 75x 3, 75 x3Squat @92,5kg x5, 82,5kg x5Facepull @50kg x20stretch Quote Link to comment Share on other sites More sharing options...
/Niels Posted May 7, 2012 Report Share Posted May 7, 2012 Get those elbows in during squats - when they flare back like that you will have suboptimal tension in your upper back. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 8, 2012 Author Report Share Posted May 8, 2012 Get those elbows in during squats - when they flare back like that you will have suboptimal tension in your upper back.Thanks Niels, it's the low bar set up I am not used to.I can't figure out to keep the elbows in and it feels awkward for sure. Even standing up feels weird compared to a high bar set up. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 9, 2012 Author Report Share Posted May 9, 2012 09-05Warmup: prowler run x40m, rope skip x100. x2 sets.Med ball throws x5 each side, hindupush ups x5, walking swing @40kg x10, squat with bar x5, chin up x5. x2setsSquat @100kg x1 no belt high bar, felt easy.Squat @105kg x3, 100kg x3, 95kg x3Bench @82,5kg x2 x5sets(Had planned to do singles with pause, however the first set @82,5kg felt hard, so switched to doubles no pause)DL @135kg x5, 120kg x5Feet up hip thrusts x20Band x walkHand over hand thick rope pullstretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 11, 2012 Author Report Share Posted May 11, 2012 11-05Extended warm up(Had planned a session, but lack of sleep and a stiff neck upon waking told me to take it easy)Teaching all weekend. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 16, 2012 Author Report Share Posted May 16, 2012 14+15-05Full restSetting up a 3 day cycle16-05Easy dayWarm up: rope skip, box jumps, suitcase walk, med ball throws, KB swingsSquat @40kg x5, 50kg x5, 60kg x5, 70kg x5DL @60kg x5, 80kg x5, 90kg x5, 100kg x5Bench @30kg x5, 40kg x5, 55kg x5H2H KB swing @24kg x20BW rows x12Facepull & pull aparts x12stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 17, 2012 Author Report Share Posted May 17, 2012 17-05medium dayWarm upSquat @62kg x2, 70 x2, 77x1, 85 x1, 92,5kg x3DL @70kg x3, 100x3, 130x3H2H KB swing @28kg x20Bench @50kg x3, 60x3, 70x3Cable fce pull x10 x2 setsstretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 18, 2012 Author Report Share Posted May 18, 2012 18-05Peak day: Heavy singlesamWarm up: rope skip, swings, get up, squatSquat @80x1, 90x1, 100x1, 107x1, 115x1, 120kg x1 PR, 107x1, 100x1(Still can't get those bloody elbows in. As soon as a I come out of the hole I loose the tension in the shoulders/ elbows.)Bench @67x1, 75x1, 82x1, 90kgx1 fail, 85x2, 80x2Chinups x10, face pull x10, pull apart x10PmDL @115x1, 130x1, 140x1, 150x1, 157x1, 162,5kg x1 PR (felt the spine round a bit, but the back is fine)http://www.youtube.com/watch?v=-_vcnjsM8gY Arcus 1 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 21, 2012 Author Report Share Posted May 21, 2012 21-05Warm up: KB swing, rope skip, box jumpsSquat @90kg x5, 80x5 (relaxed grip on the bar and achieved much better elbow position)DL @120kg x5, 110 x5Bench @70kg x5, 65 x51 arm row @20kg x25 e.sFace pull @50kg x12stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 23, 2012 Author Report Share Posted May 23, 2012 23-05Warm upSquat @100kg x5, 90 x5 finally got those elbows in!Bench @ 75kg x5, 70 x5DL @ 130kg x5, 115 x5http://www.youtube.com/watch?v=xpr26y4DwHU 1 arm row @24kg x25 e.sFace pull @50kg x12BG bag spins @12kg x25 e.s Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 25, 2012 Author Report Share Posted May 25, 2012 25-05Teach KB workshop at SATSHad to modify my plan due to no belts, no DL platform and stupid bench rackSquat @105kg x3 no belt, @95 x3 x2 setsDL @140kg x1, RDL @100kg x10Bench @80kg x2, @72,5kg x4, @60kg x81 arm row @26kg x21 e.sFelt still OK, so decided toKB snatch @16kg @23rpm x6 min. It was a piece of cake, especially given I haven't snatched in nearly 3 months. Technique was solid.Could have done 10 minutes with a tiny bit of effort.Stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 28, 2012 Author Report Share Posted May 28, 2012 28-05Day 5 creatine loading doneAm: run 10min, skip 10 minPm:Bench @70kg x1, 77x1, 82x1, 90x1 ugly, 70 x6, 60 x10 (nothing much is hapening so thought to try higher volume)Squat @100kgx1, 110x1, 117x1, 122 eccentric onlyHamstrings still too sore, no DLGlute bridge @70kg x12 x3 sets Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted May 31, 2012 Author Report Share Posted May 31, 2012 31-05Light deload passJoint mobility, rope skipping20 min CircuitA1 Squat @60kg x5, 80x3, 90x1A2 Bench @40kg x5, 60x6, 70x1A3 DL@90kg x5, 110x3, 130x1B chinups x5C 1 arm row @21kg x12 e.s2 more days of full rest Arcus 1 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted June 4, 2012 Author Report Share Posted June 4, 2012 03-06Start of 3 week peaking cycleVery light training BW04-06Easy dayWarm up: rope skip, suitcase walk, waiters walk, Med ball throws, KB swings, Iso lunge, Iso push up, Iso pull apartCircuit x3 roundsSFB Squat @55kg x10,8,6Bench @45kf x10,8,6DL @85kg x10,8,6Yates row @30kg x20Stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted June 5, 2012 Author Report Share Posted June 5, 2012 05-06Medium hard day. Last acclim day.Warm up: run. Skip, KB swing, MB throws, Iso lungeCircuit x3Squat @60kg x5, 80 x3, 100 x1bench @40kg x5, 60 x3, 75 x1DL @100kg x5, 120 x3, 140 x11 arm row @21kg x20 e.sstretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted June 6, 2012 Author Report Share Posted June 6, 2012 06-06Bench doubles @80kg x2, 85 x2, 80 x2, 80 x2, 80 x2Squat doubles @100kg x2, 110 x2, 100 x2, 100 x2, 100 x2Swings @40kg x20, x20, x20Cable face pull @40kg x20stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted June 8, 2012 Author Report Share Posted June 8, 2012 08-062 weeks before raw DMBench @80kg x2, 85 x1 with 3 sec pause, 82 x2, 82 x2, 82 x2Squat @105kg x1, 112 x2, 102x2, 102 x2, 102 x21 arm row @24kg x21 e.sStretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted June 9, 2012 Author Report Share Posted June 9, 2012 09-06Warm up: umpa, hindu push up, walking lunge, chin up, iso lunge, swings, rope skipEasy light circuitNarrow SSB squat @60kg x10,10,10Bench @50kg x10,10,10KB Swing @40kg x20,15,15Chins @BW x10,10,8Farmers walk @55kg e.s x60m Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted June 11, 2012 Author Report Share Posted June 11, 2012 11-06Bench @85kg x2, x1,x1,x1,Squat @115kg x2, x1,x1,x1DL @100kg x1, 120 x1, 140 x1, 150 x1 drop all reps Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.