Lars' Log

[lars]

Originally Posted by BendtheBar

I agree. Great effort.

Thanks BtB

Workout 05/04/2011

We had our physical fitness test today so I took that as the first part of my workout:

-1- Sprints starting from the floor on your belly, get up, run 10 meters, turn, 10 meters back, get back on the floor, repeat until you reach 110m in total.
Time: 38.6secs

-2- Chin Up static hold
Time: 1:02mins

-3- Run 1km
Time: 4:03mins (I don't like stupid running if there aren't at least some hills or intervals or stuff like that.)

After that I went down to the gym and discovered that someone took away the heavy bag. Anyway I focussed on speed today.

DB Split Snatches:
I didn't keep track because I didn't have my phone with me but I worked from 12.5kg up 25kg for 5 reps each side as fast as possible.

Speed Dips:
10/10/10
Aiming to go up and down as fast as I could.

Speed Pull Ups:
10/7/5
Bodyweight only but again working at maximum speed.

I left out the legs because I felt the sprints followed by the 1k run had been a nice workout already.
Currently I am thinking how to change my training because I've done my fullbody plan now for 3.5 months and gained a solid amount of strength but also slowed down a little bit concerning speed and explosive strength. They matter again as I promised my best friend to compete with him and our old team in the next year in a Karate tournament. But I'm positive about finding a nice solution and hope I am still allowed to post my log even if it's not a "classic" fullbody training then.

[lars]

Workout 06/04/2011:

My time was limited today because I had my last checkout for my license at work but I was able to get down in the gym for a short time which fitted nicely as it was cardio day today.

10 rounds for time of:

100 turns with the jump rope
10 burpees
10 pushups
10 bodyweight squats

Rest only if necessary and aim to get through the circuit as fast as possible.

Total time: 17:55mins

Nice killer workout.

Core training:

Ab rollouts with a barbell (kneeling) x10
Bodyweight supermans x30
Russian Twist with 5kg plate x10

Repeated the circuit 3 times.

Total workout time: 30mins

[lars]

I'm not dead yet guys. But I'm currently unable to access the internet regularly with my notebook and typing is soooo annoying on the iPhone.
I'm still training 4 or 5 days a week but focussing on speed strength and endurance currently. And it's scandalous! No squat rack in the gym here! But pistols with weight plates are some kind of replacement.

[5kgLifter]

Pistols with weight plates is enough to destroy any quad muscle

[big_swede]

Originally Posted by lars

I'm not dead yet guys. But I'm currently unable to access the internet regularly with my notebook and typing is soooo annoying on the iPhone.
I'm still training 4 or 5 days a week but focussing on speed strength and endurance currently. And it's scandalous! No squat rack in the gym here! But pistols with weight plates are some kind of replacement.

Good to hear that youre smashing!

No squat rack? Go lighter, clean the bar from floor and squat for time or 20's instead! =)

[lars]

That sounds like a solid idea Swede. I'll give the 20 reps thing a try I think. Would you do one set with 20 reps? And what would be a good starting weight? Last time I did 140kg at 9 reps. So maybe 100kg? Or going even lower?

[lars]

Short update here. Regular internet access is still something to be dreamed of but maybe I can work something out. I have enough time to think about because I've been out of training for a week now because of an inflammation of my vocal cords. We were celebrating easter with my girl's family when my voice died. I thought it would work out over a few days but had to see the doc yesterday. The result? I must not speak for some days, no sports either and take some pills and stuff. Hopefully after my vacation next week I'll be back and hitting weights.

[Abaddon]

Not good news, Lars. Rest up and SFW when you're better buddy.

[lars]

Originally Posted by Abaddon

Not good news, Lars. Rest up and SFW when you're better buddy.

Yeah will do that buddy. Thanks! I'm glad I'm gonna be on vacation the next week or maybe two. So I'll be fully rested to get back on track.