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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xox
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Re: Frogster's log

Post by xox » Sun May 25, 2014 12:15 pm

I decided to post my training once more here, and I am no longer doing GS. Training was going well but one day in March it kind of lost its meaning.
I am enjoying the freedom to just train without a competition goal ahead. Who knows, maybe next year the bug will bite again? :-)

Here's what I have been doing in May. I have not done squats or press in a year I'd guess. Basically 3 lifts each session, 3 times a week: floor press, row, squat (or trap bar deadlifts). Followed by 10-15min of conditioning, mixing it up.

The other stuff I do but do not mention: a few sets here and there with the chest expender (archers pulls, pull aparts, double back press), Indian club swinging, handstands, bathing in the ocean and barefoot walking on the sand. Everyday where I do not lift weights, I'll be walking in the forest, sometimes with my nordic poles, and a little chikung or even jumping on the trampoline.

My set up for squats is fucked up. Basically 2 nylon straps hanging from the ceiling. Not optimal as the weight gets heavier... And floor press gets me worried about smashing my wrists if I fuck up the descent. I am hoping to have a friend weld me something soon.

14/05-14
Floor press @60kg x6
squat @60kg x12
1 arm row @26kg x15 e.s
rope skipping

16/05-14
Floor press @60kg x11
Squat @70kg x15
1 arm row @28kg x15 e.s
sprint 6-10 sec *10

18/05-14
Floor press @62kg x10
TBDL @94kg x22
1 arm row @30kg x15 e.s
Bottom up rack walk @20kg x20 step e.s/ suitcase carry @20kg x20 step e.s *2
10min deck of cards
♣ ice skater jumps
♠ archer pull @150lbs
♦ KB swing @28kg
♥ shouldering [email protected]

20/05-14
Floor press @64kg x8
squat @76kg x16
1 arm row @32kg x12 e.s
BU rack walk @22kg x20 steps e.s *3
BG bag spins @17kg x10 e.s
sprints *6, crawl *4

22/05-14
Floor press @65kg x9
TBDL @99kg x19
1 arm row @36kg x8 e.s
BU rack walk @22kg x20steps e.s *2
sled dragging/ throws x15min

25/05-14
Floor press @66kg x8
squat @80,5kg x8
1 arm row @34kg x10 e.s
KB swing x10 @20,24,28,32,36,2*20,36,32,28,24kg (100 reps), @16kg x10 e.s
loaded carries circuit x3
BU rack walk @24kg x12 step e.s
bear hug [email protected] x50 step
shoulder [email protected] x50 step e.s
farmers @2*32kg x50 step

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Re: Frogster's log

Post by xox » Tue May 27, 2014 9:50 am

26-05/14
Simple & Sinister. I was curious and decided to give it a light go.
1 arm swings @20kg x5 e.s *10 (4min)
get up @26kg x1 e.s *5 (6min)

27/05-14
floor press @66kg x2 reps. That felt shit so dropped to 60kg x8. Might have to switch to loaded push ups, as I am not enjoying this floor press
TBDL @104kg x15
1 arm row @35kg x9 e.s
10 min sled drag @tire+ 27kg, a few throws with 5kg, 10 min sled drag back home
BU rack walk @24kg x15 steps e.s *3 (comp KB make this a real bitch)

went back to my cellar in the arvo and used a sandbag to load the push ups. lower weight no doubt but felt like a much better exercise.
pushup @16kg x16

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Re: Frogster's log

Post by xox » Thu May 29, 2014 3:45 pm

29/05-14
Simple & Sinister
1 arm swing @24kg x10*10 (5min)
TGU @28kg x1 e.s *5 (6min)

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Re: Frogster's log

Post by xox » Fri May 30, 2014 9:47 am

30/05-14
Push up @22kg x15
TBDL @109kg x15
1 arm row @36kg x12 e.s
will do 15min conditioning later on if I get time

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Re: Frogster's log

Post by xox » Sun Jun 01, 2014 11:36 am

01/06-14
Push up @23kg x16
TBDL @110kg x18
1 arm row @36kg x12 e.s

followed by some crawling and rebounding on the trampoline in the arvo.

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Re: Frogster's log

Post by xox » Mon Jun 02, 2014 9:55 am

02/06-14
Simple and not so sinister
2arm swing @32kg x10*10 (5min)
TGU x1 e.s *5 (7min)

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Re: Frogster's log

Post by xox » Tue Jun 03, 2014 9:36 am

03/06-14
push up @27kg x16
TBDL @115kg x10
1arm row @36kg x16 e.s
sled drag @30kg + throws x20min (I calculated the distance: just a little over 200m each way. 30kg on top of a tire is plenty at this stage)

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Mickey O'neil
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Re: Frogster's log

Post by Mickey O'neil » Tue Jun 03, 2014 10:12 am

Welcome back, Thierry!

xox
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Re: Frogster's log

Post by xox » Tue Jun 03, 2014 1:05 pm

Thanks Mickey!
Your signature always lights up dull log posts :-)

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Re: Frogster's log

Post by xox » Wed Jun 04, 2014 12:41 pm

04/06-14
Simple & Sinister
1 arm swing @28kg x5 e.s *10 (5 min)
get up @28kg 1 e.s *5 (7 min)

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Re: Frogster's log

Post by xox » Tue Jun 10, 2014 10:46 am

I am no longer doing GS. hmm, famous last words :-"

One of the athletes I was training pulled out last minute of the IGSF LC world championships because he bought a house, so I decided to lift anyway. Managed 45 reps with 2*24kg and got a bronze medal in veterans 40-44 y.o class. not too shabby for 4 months off GS.
the team relay was fun, although battery died early
Last edited by xox on Tue Jun 10, 2014 4:59 pm, edited 5 times in total.

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Bobby
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Re: Frogster's log

Post by Bobby » Tue Jun 10, 2014 2:29 pm

Of course you are not doing GS,you just did a gs style set to switch things up.It just happened to net you a bronze-shit happens,you know!
Seriously,congratulations and =D> =D> =D> !
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 » Tue Jun 10, 2014 6:19 pm

thanks Bobby, but I think it also points out the problems of a small sport with lots of weight and age categories... I could have won with the results I did last September in London. Next year, I 'll be alone in my weight age group and get a gold by doing 1 rep. Too many organizations are diluting the meaning of World Champion.

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Re: Frogster's log

Post by xox » Wed Jun 11, 2014 10:02 am

5-9/06-14
IGSF LC world championships 2*24kg x45 reps in 8min
full body DOMS, especially traps and hams

11/06-14
push up @26kg *12
1 arm row @32kg x12 e.s
handstand x45sec
sled drag @20kg x25min (including B.U carry @20kg x25 steps e.s *3)
Last edited by xox on Fri Jun 13, 2014 10:39 am, edited 1 time in total.

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Mickey O'neil
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Re: Frogster's log

Post by Mickey O'neil » Thu Jun 12, 2014 1:08 am

Congrats on your bronze!

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Dunn
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Re: Frogster's log

Post by Dunn » Thu Jun 12, 2014 1:37 am

Congrats Froggy! Good show.

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Re: Frogster's log

Post by xox » Thu Jun 12, 2014 7:06 pm

Cheers guys!

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Re: Frogster's log

Post by xox » Fri Jun 13, 2014 10:38 am

13/06-14
push up @26kg x17
TBDL @109kg x13
1 arm row @32kg x15 e.s
handstand x1min
RKC plank x10sec/ B.U carry @24kg x22 steps e.s *2 sets
sled drag x20min

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Re: Frogster's log

Post by xox » Mon Jun 16, 2014 10:08 am

16/06-14
Push up @30kg x10
TBDL @111kg x9
1 arm row @34kg x15 e.s
conditioning x20min (B.U rack walk @28kg, sandbag @22kg shoulder/ zercher walk, crawling)

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Re: Frogster's log

Post by xox » Thu Jun 19, 2014 9:36 am

19/06
A lot on my plate, so training is bit less frequent. Decided to take it easy today
Simple Sinister
Swing @36kg x10 on the minute
TGU @30kg x5 e.s (8min)

chest expender
Pull apart @90lbs x10
DBP @160lbs x5
Archers pull @160lbs x9 e.s
Either the elastics are getting softer or I am getting stronger :-)

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Re: Frogster's log

Post by xox » Fri Jun 20, 2014 10:12 am

20/06
Press ladders @2*20kg x1+2+3,1+2+3,1+2+3,1+2+3+4 (28 total)
fat grip chins x3 in between (44 total)
sled drag @22kg x20min

The holidays are coming up shortly. I'll take a couple of KB with me so might as well get into this template already now.

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zak-zombie
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Re: Frogster's log

Post by zak-zombie » Fri Jun 20, 2014 11:24 am

Template looks nice Frogster, a little like the left of passage routine but without the swings. Solid stuff!

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Re: Frogster's log

Post by xox » Fri Jun 20, 2014 11:58 am

Thanks Zak, I'm thinking of alternating the press/chins days with Simple Sinister days until the end of July. Then a friend of mine might even be ready with a squat rack he's welding for me, so I'll put more leg back into the mix.

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Re: Frogster's log

Post by xox » Sat Jun 21, 2014 5:01 pm

21/06-14

Simple & Sinister took it easy, no rush and still managed to do it in about 20 min
Swing @30kg x 5 e.s *10
TGU @30kg x1 e.s *5

chest expender stuff x10min (DBP, Pull aparts, archer’s pull)

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Re: Frogster's log

Post by xox » Mon Jun 23, 2014 9:53 am

23/06
Bear hug squat @45kg x5*4
BSS offset @22kg x5 e.s *2

Press ladder @2*22kg x1+2+3,1+2+3,1+2+3+3 (21 reps)
alternating with
1 arm row @30kg x3 e.s (33 reps)

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