Thierry Sanchez Posted February 8, 2012 Report Share Posted February 8, 2012 (edited) It was time to start a log here as well... I decided to transfer my log across from BB.dkFor resten,Jeg kan godt læse dansk, men jeg er ringe til at skrive det... First goal: Nordland cup in June 2012, masters 1 division. First powerlifting comp ever, just to try something new. Set new Danish record in Squat and Deadlift in my division.Second goal: Kettlebell DM http://kettlebellcup.dk/?page_id=260 in OCtober 2012, at least 160 snatches with 24kg, 1 arm switch. Win my division.Starting off 2012 nice and easy.02.01Training at home1 arm swing @16kg x200 ( 50+50+ 100 H2H)Wheel pikes x20A1: Get up 1+1 @20,24,28,32kgA2: Deep straddle squats x5 @20,24,28,32kg03.01Warm upSquat @50kg x5 x2 setsBench @50kg x5 x2 setsFarmers walk @55kg each hand x80mCable face pull @50kg x15Stretch04.01warm upbench @52,5kg x5 x2setsDeficit DL @110kg x5, @100kg x5prowler 20m @80,120,120kgthick rope pulls x8 (x15m)stretchwalk home05.01Warm up: swings, club drills, get up 1+1 up to 36kgDead squat @60kg x5, @55kg x5Bench @55kg x5, 50kg (ring chin ups x10, band pull aparts x30)FW x25m @55, 55, 60, 60kg each handKB Snatch @20kg 1' e.s / 1swing + 1snatch 1'e.s/ 2swing + 1snatch 1' e.sStretchWalk home06.01Warm upBench @60kg x5, @55kg x5 (band pull aparts)Deficit DL warm up DL @115kg x5, @105kg x5Prowler run low handles x20m @60kg every 1'30" x6 setsFace pulls @50kg x20StretchWalk home08.01Warm up: swings, fig 8, jori swings, med ball throws, deep stradle squat, get up to 34kg.Dead squat @65kg x5, @60kg x5bench@57,5kg x5, @52,5kg x5 (cable facepulls @50kg 12x4)Farmers walk x25m @55, 65, 75, 70kg each handStretch Walk home09.01Warm up: rope skip, JM, club drills, KB fig 8, KB swing + snatch @20kg 2' each sideA1: Bench @60kg x5, @55kg x5 A2: band pull aparts x10 Deficit DL up to 110kgDL @117,5kg (misloaded) x5, @110kg x5Prowler run low handles x20m @70kg every 2' x6 setsStretchWalk home10.01Warm up: rope skip 3', med ball throws 6 x2, deep straddle squat x5 up to 39kg, get up 1 e.s up to 39kgDead squat @70kg x5, @65kg x5A1 Bench @62,5kg x5, @57,5kg x5 (A2 cable face pull @55kg 8x 3)Farmers walk @55kg each hand x25m, @65kg each hand x25m, @60kg each hand x50mPower wheel pike x25, GHR x15Stretch Walk homehttp://www.youtube.com/watch?v=5u_hzLZBHaA Edited February 8, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 11.01Warm up: joint mobility, med ball throws, club drills, 1swing+1snatch @20kg 2'15" each sidehttp://www.youtube.com/watch?v=RI1gEC0dVdU Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 11.01A1 bench @65kg x5, @60kg x5 (A2 thick rope H2H x30m, 30m, 60m)Deficit DL up to 100kgDL @122,5kg x5, @115kg x5Prowler run low handles x20m @70kg every 1'50" x4 setshttp://www.youtube.com/watch?v=Bw38okQ2qtk Stretch http://www.youtube.com/watch?v=9dlZkAGQGak Walk home Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 (edited) 12.01Teach Kb 2h13.01Teach Kb 3 hoursSquat @ 75kg x5, @70kg x5Bench @60kg x5, @55kg x5Cable face pull @45kg x25Stretch14+15.01 crossfit level 117.01Tired from weekend course and Troy's getting teeth, so poor sleep.Warm up: rope skip, KB figure 8, med ball throw, straddle squat, 1leg RDL, 1swing + 1snatch @20kg 2min30sec each side, muscle up x1Dead squat @70kg x5Bench @60kg x5DL @110kg x5A1 prowler high handles @100kg x20m/ @130kg x20mA2 ring bodyrows feet up x8/ x8stretch18.01Do babies ever sleep at night?Warm up: joint mobility,jori swing, get up up to 42kg, straddle squat up to 36kgDead squat @72,5kg x5Bench @62,5kg x5DL @115kg x5Farmers hold (bars below kneecap) x10 sec @150,160,170,190kg (still easy)Farmers walk x50m @120kg (33sec)Hand over hand thick rope pull 50mstretch19.01Warm up1 swing+ 1snatch @20kg 2'45" each sideSquat @75kg x5Bench @65kg x5DL @120kg x5Cable face pulls @55kg x16stretch20.01Warm up: jori swing, get up 40kg 1+1, muscle uphttp://www.youtube.com/watch?v=J5OuY7nYr9I Edited February 8, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 20.01 Squat @77,5kg x5Bench @67,5kg x5DL @125kg x5Farmers walk x25m @130kg, 150kg, 155kg (77,5kg each side) PRhttp://www.youtube.com/watch?v=vzN-LpaY7PU stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 22.01Warm up: rope skip, light clubs, clean + press + get up @20kghttp://www.youtube.com/watch?v=s79lLepcHtI Dead squat @80kg x5 (with belt)Bench @71kg x5 (superset with BW chins x5 x4sets) PR by 1 kg :lol: still felt OKDL @131kg x5 (with belt) PR by 1 kg :lol: still felt easy1swing+ 1snatch @20kg 3min each sidestretch23.01Warm up: rope skip, fig 8, jori swing, straddle squatDead squat@82,5kg x5 Bench @72,5kg x5 grind PRDL (ecc. only) @122,5kg x5RNG row @2x19kg x12 x2Prowler low handles @75kg x20m x2stretch24.01Warm up: rope skip, fig 8, snatch @20kg 1'30" each sideDL @135kg x5 PR and felt easyBench @65kg x5Dead squat @70kg x5Cable face pull @60kg x15stretch26.01I managed to squeeze in a quick training pass while the little troll was sleeping...snatch @20kg @20rpm 1min30sec each sidesnatch with cotton gloves @12kg 1min30sec each sideclean and jerk @32kg rest pause for 10 minutes. 1 rep every 20 sec, switch side every minute.stretch29.01Back home after 3 days of teaching kettlebell workshops and filming. That's 18 hours of training, I am smashed... Tomorrow a full rest and a massage :D31.01Hard to have to hold a week pause...Warm up: rope skip, snatch @20kg 2 min each side @16rpmDead squat @75kg x5Bench @67,5kg x5Chins @15kg x5DL @120kg x5Farmers hold @170kg x10 secFarmers walk @110kg x75 mstretch01.02Joint mobility warm upDead squat @80kg x5, @70kg x5Bench @70kg x5, @60kg x5Trap DL @150kg x5, 110kg x5 That was nice and friendly on my back. I used the farmers bars and a platform set to achieve the proper depth. A real trap bar would be nice. I think I'll keep it as an alternative to DL for alternate days.Prowler @50kg (20 m low handles + 20m high handles) x2 setsCable face pulls @60kg x10 x2 setsstretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 02.02Warm up: rope skipping, light clubs, 1x clean + jerk + get up up per side to 40kghttp://www.youtube.com/watch?v=-GQ1q1qBrK0 Dead squat @85kg x5, @90kg x5 PRDoing dead squats from pins is not very good. Can't reposition the bar as easily as if it were on blocks, so I stopped short. I wasn't happy with the depth on film, and felt strong so I decided to try 90kg.Bench @72,5kg x5, @65kg x5Kettlebell snatch @20kg 5 min @16rpm. 11 weeks left before DM qualifications, so over 200 like last year is not out of the question.http://www.youtube.com/watch?v=BxQo6n9vHjI 1 arm rows @26,5kg x10 x2 setsCable face pulls @50kg x15stretchStill amazed how easily and steadily progress is coming, given the low volume and intensity I use most of the time. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 04.02Trained with SPH crew in Aalborg, will try to do again soon.Warm upDeadlift @150kg x4 PR, @135kg x5Bench @75kg x5 PR, @65kg x5 (thanks to Friche for the spotting and tips)Kettlebell snatch @20kg 6min@16rpmstretch05.02lower back is fried and tired from yesterday's PRrecovery sessionjoint mobilitycircuit x6:hindu push up x10body rows on rings x10KB fiure 8 to hold x10prowler push @50kg x20mstretch06.02Warm up: joint mobility, light clubs, KB straddle squat x5 up to 36kg, clean + jerk each side 1x up to 36kg, box jumps x5Still a little beat up from Saturday, so I took it easy.Squat @90kg x3 no belt, @85kg x3, @85kg x3Bench @80kg x1, @70kg x5, @62,5kg x5Chins @BW x5, @15kg x5, @20kg x3, @15kg x5, @BW x5Kettlebell snatch @20kg x7min @16rpm (56+56)stretch Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 07.02Time to try different rep ranges and tweak things a bit.Warm up: light clubs, jori swing, med ball throwsFarmers walk @45kg each side x25m, @55kg each side x25m x2, @65kg each side x25m x6 sets (150m)Bench press alternating each set( @80kg x1/ @70kg x1) x10 setsProwler @60kg push x20 m and reverse drag x20m x4 sets1 arm row @29kg x8 x2 setsstretch & walk home Quote Link to comment Share on other sites More sharing options...
Sølling Posted February 8, 2012 Report Share Posted February 8, 2012 HejCool log - fedt med film! :)Hvor træner du henne i Aalborg? Quote Link to comment Share on other sites More sharing options...
Kousgaard Posted February 8, 2012 Report Share Posted February 8, 2012 Hej ThierrySuper inspirerende logbog. Lige hvad jeg manglede for, at få et boost til lidt ny inspiration. Derudover nogle spændende mål du har sat dig for i år. Af ren nysgerrighed. Hvad ligger din kropsvægt på? :) Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 (edited) Thanks Guys!I train at Hjørring Styrke http://www.styrkespo...=1323870263.txtBW is 68kg, give or take a half kilo...Goals are important and keep me on track!08.02Warm up: joint mobility, light clubs, figure 8, KB clean and jerk 1 rep each side from 20 to 40kgChin ups @22,5kg x3, @15kg x3 x2setsSquat @100kg x3 PR, @90kg x3 x2setsBench @76gk x3, @71kg x3 x2setshttp://www.youtube.com/watch?v=m9aUvcyeKT8 Kettlebell snatch @20kg 4 min @24rpm (48+48)http://www.youtube.com/watch?v=HWJ3xmgEEdc Stretch walk homeBP 144/84 HR 84 Edited February 8, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
ThomasNA Posted February 8, 2012 Report Share Posted February 8, 2012 (edited) Fedt med video! Edited February 8, 2012 by ThomasNA Quote Link to comment Share on other sites More sharing options...
Daisygirl Posted February 8, 2012 Report Share Posted February 8, 2012 Velkommen til Thierry!! Fedt med en log her på MOL Og god stil at lægge ud med en hel måneds træning og masser af videoer ... så er der lidt at se på.Har du altid dyrket så meget SL? Her gik jeg og troede, at du næsten udelukkende trænede med KBs. Så kan jeg vist tro om igen Jeg glæder mig til at følge med i din log .. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted February 8, 2012 Report Share Posted February 8, 2012 Velkommen til Og fedt med den store mængde video, håber jeg du bliver ved med :4thumbup: Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 8, 2012 Author Report Share Posted February 8, 2012 (edited) Cheers, yes I'll keep the vids coming!Daisy, if I did much SL I'd be way stronger, hehe! I just started, because I want to compete in June.KB are just a tool, and for me it is a competition sport, so I do use them when I have to, not just for everything. What happened in 2010 and 2011 is I didn't have access to a gym so I trained mainly at home with KB. I did a lot of front squats and clean and push press when I was at Aalborg sportshøjskole in 2008-2009, along with KB. It works well.So it is a fresh start of sorts with heavy weights, and progress is coming along nicely :-) Edited February 8, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 9, 2012 Author Report Share Posted February 9, 2012 (edited) 09.02Tired, shitty nightWarm up Get up 1 repeach side 20-40kg, 44kg right side only DL singles x10@100,110,120,130,135,140,145,150,140,130kgDips @BW x10 x3sets1 arm row @31,5kg x6x3setsStretchWalk homeLOL at kettlecrosshttp://www.youtube.com/watch?v=PkxZrjo_XsI Edited February 9, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 10, 2012 Author Report Share Posted February 10, 2012 (edited) 10.02In Copenhagen for Steve Maxwell workshopsome filmingkettlebell snatch @20kg 8 min @16rpm (64 +64)http://www.youtube.com/watch?v=KRVvK2EqWVw stretch Edited February 14, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 11, 2012 Author Report Share Posted February 11, 2012 Steve Maxwell workshop Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 14, 2012 Author Report Share Posted February 14, 2012 (edited) 14.02switched to 531 without going for rep PRs Warm upDL @100kg x5,@112,5kg x5, @127,5kg x5SSB squats @50kg x10x5setsFarmers walk @65kgeach hand x50m x2 setsStretchWalk home Edited February 14, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 15, 2012 Author Report Share Posted February 15, 2012 15.02Warm upBench @50kg x5, @56kg x5, @65kg x5A1 Chins on rings @BW + A2 Dips @BW: 10 x5 setsCable facepull @45kg x15Walk homeBP 126/82 hr90 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 16, 2012 Author Report Share Posted February 16, 2012 16.02warm upKB snatch @20kg 10 min @16rpm (80+80)Just a quicky. I can feel DOMS from switching to higher volume program on Monday. Quote Link to comment Share on other sites More sharing options...
Arcus Posted February 16, 2012 Report Share Posted February 16, 2012 Cool. Opdaged lige din log.Bor selv i området og har kraftigt overvejet at starte der frem for f.dk. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 17, 2012 Author Report Share Posted February 17, 2012 Cool. Opdaged lige din log.Bor selv i området og har kraftigt overvejet at starte der frem for f.dk.Quit F.fk already! This gym is great and cheap. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted February 17, 2012 Author Report Share Posted February 17, 2012 17.02Warm up: prowler@30kg push, slosh, reverse dragSquat @65kg x5,@75kg x5, @85kg x5DL @75kg 10 x5setsBB russian twist@10,12,15kg x12Kb snatch @20kg 5min @20rpm (50+50)C2 easy 500m2'20"stretch Quote Link to comment Share on other sites More sharing options...
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