Frogster's log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Frogster's log

Post by xox » Sun Nov 28, 2010 10:58 am

I got back into training a short while ago, after a week off following the IGSF Veteran World Champs in Milano.


KB are second goal right now, first is to reclaim some strength and mass, go up to 73kg. Training 3 times a week.
Read the logic and template if you're interested: http://kettlebellfitnessdk.wordpress.co ... -starting/
I am starting real slow, and using fat grips on pulls.

15/11/10
SQ 30kg 5x5
FP 25kg 5x5
Trows 5kg 3x12
2x16LC 5'@11rpm
Glute bridge 40kg 3x12
SUP: Back ext 12 + hang knee raise 12: x3
Pull apart, face pull

17/11
SQ 40kg 5x5
OHP 20kg 5x5
DL 40kg 1x5
2x16LC+swing 3'@8rpm
2x20LC+swing 2'@8rpm
SUP: Full twist BB 10 + chins 6: x3
GM 20kg: 3x20
Pull apart, face pull

19/11
SQ 50kg 5x5
FP 30kg 5x5
Trows 7.5kg 3x12
Pull apart, face pull

23/11
SQ 55kg 5x5
OHP 22.5kg 5x5
DL 55kg 1x5
2x16LC+swing 3'@8rpm
2x20LC+swing 3'@7-8rpm
2x20Jerk 1'@16rpm
SUP: full twistsBB+2.5kg x12 + chins x7: x3
GM: 3x12
Pull apart, face pull

25/11
SQ 60kg 5x5
FP 40kg 5x5
T rows 3x12
Glute bridge 50kg 3x12
SUP x3 sets: hang knee raise x15 + back ext x15
1 ALC 8' superset ladder: 16kg 2'@12rpm + 20kg 2'@11rpm + 24kg 2'@11rpm + 28kg 2'@11rpm
face pull, pull apart

27/11
SQ 65kg 5x5
OHP 25kg 5x5
DL 65kg 1x5
GB 55kg 3x12
1' Clean+swing alternated with 1' jerk: 2x16kg/ 2x20kg/ 2x24kg/ 2x28kg
face pull
Last edited by xox on Fri Jan 07, 2011 2:31 pm, edited 1 time in total.

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Ka dens
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Re: Frogster's log

Post by Ka dens » Sun Nov 28, 2010 12:04 pm

Hi Frogster! Nice that you start a log here. You have made some awesome progress during the year!

Do you have any plans for when you will compete again?

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Re: Frogster's log

Post by xox » Sun Nov 28, 2010 12:20 pm

Hi and thanks!

I'd like to compete around March I think as a warm up, but the main comp will be again towards the end of the year. I am waiting on the calendars to be up.
It sounds like the IUKL World will be in New York in 2011.
It all depends on finances though. I'd like to go to many comps, but cannot afford it!

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Re: Frogster's log

Post by xox » Tue Nov 30, 2010 6:37 pm

30/11

SQ 70kg 5x5
FP 45kg 5x5
Trows BB+15kg 3x12

C+J 1' of each: 2x28kg 7rep/ 2x24kg 9 rep/ 2x20kg 12 rep/ 2x16kg 14rep (1:1 work rest)
swing+ clean+ jerk: 1' of each 2x28kg, 2x24kg, 2x20kg, 2x16kg (1:1 work rest)

GB 60kg 3x12
SUP x2 rounds: hang knee raise x20 + back ext x20

Finally the squats are starting to feel like I am moving some weight. Did all sets with 1' rest.
Floor press is still light.
First time I tried LC with 28s. Not as bad as expected.

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Re: Frogster's log

Post by xox » Thu Dec 02, 2010 12:04 pm

02/12
SQ 75kg 5x5 (I think I have to increase by 2.5kg instead of 5kg from now on)
OHP 27.5kg 5x5
DL 75kg 1x5 (Fat grips are starting to make this weight slightly challenging)

1ALC: 1x28kg 3'@10rpm, 1x24kg 3'@10rpm

chins BW+10kg 3x5
face pulls cable 20kg 3x15
full contact twists BB+10kg 2x 8L+R (dropping 1 set of assistance work as the main work is getting harder)
GM 40kg 2x15 (dropping 1 set of assistance work as the main work is getting harder)

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Re: Frogster's log

Post by xox » Sun Dec 05, 2010 1:30 pm

04/12
SQ 77.5kg 5x5
FP 50kg 5x5
Trows BB+20kg 3x12

LC 2x24kg 3'@6-7rpm (the grip feels like it working too much)
S+C 2x20kg 2'
J 2x20kg 2' @14rpm

face pulls cable 22.5kg 2x15
Hang knee raise x21

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Re: Frogster's log

Post by xox » Tue Dec 07, 2010 8:13 pm

07/12
SQ 80kg 5x5
OHP 30kg 5x5
DL fatgrip 80kg 1x5

LC 2x28kg 1' (something went out of whack so I stopped at that)
Prowler push 80kg 20m x4


Chins BW 10/10/6
Full twists BB+10kg 2x 10L+R
1 calf ecc. 100kg 3x5
LYTP circuit x2
Last edited by xox on Thu Dec 09, 2010 11:43 am, edited 1 time in total.

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Re: Frogster's log

Post by xox » Thu Dec 09, 2010 11:41 am

double post...
Last edited by xox on Thu Dec 09, 2010 11:50 am, edited 1 time in total.

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Re: Frogster's log

Post by xox » Thu Dec 09, 2010 11:41 am

09/12
SQ 82.5kg 5x5 (last set with belt)
Cuban press BB 5x6 (just an OL bar is plenty, I'll work on building up some reps before adding weight)
FP 60kg 5x5 (starting to feel heavy, specially if pausing too long at the bottom)
GB 70kg 3x12
fatgrips T-rows BB+25kg 3x12
1 calf (leg press 60kg) triset 6+6+6

40kg Sled pull 10m + sled push 10m x2, 3 rounds
Hang knee raise from fat bar x15 + 5kg mace jori swing x25, 2 rounds
Experiment with swiss ball weighted crunches, medicine ball slams...

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Re: Frogster's log

Post by xox » Sat Dec 11, 2010 11:19 am

11/12
SQ 85kg 5x5 (last set with belt)
Cuban BB 5x7

OHP 35kg 5x5
GHS 20kg 5x5

Fat DL 85kg 1x5

GM 40kg 2x10
L sit 3x 6"

That wiped me out... good thing is it only took 45'.
There is no way I can do KB training at the same time anymore as squats are getting heavy.

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Re: Frogster's log

Post by xox » Tue Dec 14, 2010 12:39 pm

14/12
SQ 87.5kg 3x5 (2½' rest)
Cuban BB 3x8
FP 62.5kg 3x5
Extra ROM sit ups 3x12
Fat T rows 30kg 3x12
GB 80kg 3x12

Last week training before the holidays, no point deloading now but I decided to drop the volume on big lifts as the weight is getting close to 5RM, so only 3 sets instead of 5. I feel fresher than last time.
Might do a set of light LC if I get time later on.



If this thing double posts again, I'm gonna be annoyed...

PM
LC 2x16kg 6' @11rpm/ 1'@11rpm/1'@12rpm/1'@14rpm (1' rest)

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Re: Frogster's log

Post by xox » Thu Dec 16, 2010 1:22 pm

16/12
SQ 90kg 3x5 (3' rest) walkouts with 120kg
Cuban press OLBB 3x9 (getting stronger on that one)
OHP 37.5kg 3x5 (last rep as push press)
GHS 20kg 3x7
Fat grip DL 90kg 1x5

Chins 12.5kg 3x5 superset with ½ get up 24kg 3x5

PM:LC 2x12 3'@10rpm/ 2x16 3'@10rpm/ 2x20 2'@9rpm

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Re: Frogster's log

Post by xox » Sun Dec 19, 2010 1:09 pm

19/12
3RM test day
SQ 60x3/70x3/80x3/90x3/95x3/100kg x3
OHP 30x3/40x3/42.5x3/45kg x3
DL fat grip 50x3/65x3/80x3/90x3 without FG 100x3/ 110kg x3
BP 40x3/50x3/60x3/65kg x2 (strange since I did Floor press 62.5kg 3x5... Obviously not much carry over or it is because I did it after OHP?)
Chin BW + 10x3/20x3

Now it's holiday time!
Back in 2 weeks motherfuckers!

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Re: Frogster's log

Post by xox » Sun Dec 19, 2010 1:09 pm

19/12
3RM test day
SQ 60x3/70x3/80x3/90x3/95x3/100kg x3
OHP 30x3/40x3/42.5x3/45kg x3
DL fat grip 50x3/65x3/80x3/90x3 without FG 100x3/ 110kg x3
BP 40x3/50x3/60x3/65kg x2 (strange since I did Floor press 62.5kg 3x5... Obviously not much carry over or it is because I did it after OHP?)
Chin BW + 10x3/20x3

Now it's holiday time!
Back in 2 weeks motherfuckers!

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Re: Frogster's log

Post by xox » Thu Jan 06, 2011 9:54 am

Back into light training after an all too long break. 2011 year of long cycle for me.

04.01
Sumo DL 60kgx5, 70x5, 80x5
Cuban press BB 3x5
RDL 80kgx15
LC 2x16kg @9rpm time ladders: 1'+2'+3'+1'+2'+3' (1:1 ratio)
Squat 75kgx5x2sets

05.01
Superset:
A1 Safety bar squats 50kg 5x10
A2 Ankle hops 30kg 5x30

Teach fitness class

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Re: Frogster's log

Post by xox » Fri Jan 07, 2011 2:30 pm

Still fooling around for a week or so,.After 2 weeks of sweet FA, I have full body DOMS...
06.01
AM:
12kg snatch with gloves (5'L+5'R) 10' @20rpm
Alt. Rng row 16kg 12/12/12
Superset:
A1 Jori swing 15kg: 20/20/20/20
A2 TRX rows fat grip: 8/8/8/8
PM:
EDT 10': handstand push ups/ Fatgrip chins 25+25

Looking forward to start LC cycle

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Bobby
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Re: Frogster's log

Post by Bobby » Fri Jan 07, 2011 3:02 pm

Full body DOMS....can`t beat the feeling!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Frogster's log

Post by xox » Fri Jan 07, 2011 10:14 pm

Haha, yes but the shame over the light weight that brought it on...

07.01
1'on /1'off for 20': Alternating 1 swing+1 clean for 1´ -rest- and jerk 1'. Alternating 2x16kg and 2x20kg

Superset:A1 Facepulls w bands 3x20 A2 Hollow rock 3x10"

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Re: Frogster's log

Post by xox » Mon Jan 10, 2011 4:00 pm

10.01
Sumo DL 60kg x5/ 80kg x5/90kg x5
Superset x3: A1 Safety squats 50kg x15/ A2 ankle hops 40kg x 20
RDL 60kg 2 x15
Hip thrust BW 1 x15
Pm:
LC @10rpm
(2x16kg 1'/ 2x20kg 2'/ 2x16kg x3' ) x2
GPP circuit 15"/15" for 10': battling ropes/ med ball side throw/ plate push

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Re: Frogster's log

Post by xox » Wed Jan 12, 2011 8:29 pm

12.01
Didn't get time for strength training in the A.M
Tired from not much sleep...

P.M
LC 2x16kg 1'@10rpm/ 2x20kg 1'@10rpm/ 2x16kg 2'@10rpm/ 2x20kg 3' @8rpm
GPP circuit 10' (8"on/12"off: Battling ropes/ med ball side throws/ fatboy rows)

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Re: Frogster's log

Post by xox » Fri Jan 14, 2011 2:14 pm

14.01
Safety SQ 60kg x8 x5sets
Hip thrust 40kg x15 x3sets

Not much time for anything else today

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Re: Frogster's log

Post by xox » Mon Jan 17, 2011 7:09 pm

17.01
SF SQ 70kg x3/ 60kg x6/ 70kg x3/ 60kg x6/ 70kg x3/ 60kg x6/ 70kg x3/ 60kg x6/
Ankle hops 40kg x30 x3 sets
A1 Band triceps ext. X15 + A2 Band curls x10 x3 supersets
Cable face pull 17.5kg x20 x2 sets
LYTP circuit x15/ x12

Pm:
2x16kg LC 10' test: 116 reps. It's soon time to train more specific and move up in weight :supz:

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Re: Frogster's log

Post by xox » Thu Jan 20, 2011 1:50 pm

20.01

LC 2x20kg 1'@10rpm/ 2'@8rpm/ 3'@8rpm/ 1'@13rpm (63 reps)
LC 2x16kg 2'@12rpm/ 3'@8rpm (48 reps) - all rest period between sets 1-2'-
Double swing dropset 1'30": 2x24kg @1' [email protected]"

10' rest

GPP circuit 8"/12" for 12': battling ropes, 24kg push press, plate push, med ball side throws, inverted fat rows, hindu push ups

LYTP circuit x13x2 sets

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Re: Frogster's log

Post by xox » Mon Jan 24, 2011 5:09 pm

24.01
Chins + Band push down (blue band) 12+12 x3sets
LYTP circuit 14x2 sets
PM
LC 2x20kg 1' on/2' off: 13+13+13+13+13+13+13+12+12+12=127 reps
1x28kg swing 20L+20R
Cable face pull 20kg 20 x2 sets
It is getting really hard to find time and energy to train as much as I'd like. Hardly had a chance to warm up or cool down properly of late.
Last edited by xox on Tue Jan 25, 2011 8:03 am, edited 1 time in total.

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Ka dens
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Re: Frogster's log

Post by Ka dens » Mon Jan 24, 2011 6:30 pm

Is that 13rpm with 20kgs? Damn good! =D> =P~

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