Bikes and Barbells: failure it's always an option.

[Viskovitz]

Wed 28 / 12 / 16

Warm up: Turkish Getups: 12 - 16 - 17.5 - 20 kg (last one only right hand) + some pushups and band stuff

- Power Clean & Jerk:
With jerk: bunch x bar - 3x30 - 3x40 - 3x45 - 1+Fx50
PC only: 2x50 - 3x55 - 3x60 - 1+Fx65 - Fx65

- DB bench: 5 x 6-8 x 17.5kg DB & ring rows: 8-8-8-6-6
- Bulgarian Split Squat: 3 x 6 x 12kg kettebells + Dips: 3-4-3
- Farmers walk: 3 x some x 30kg DBs


Just doing it was a victory after 4 days of heavy drinking, pig eating and bad sleeping.

Edit: looks like shit

 

[Viskovitz]

Did like 2 hours on the bike today, didn't recorded it but got a nice pic:

 

[Viskovitz]

Sat 31 / 12 / 16 -> Nochevieja!

Warmup: Turkish Getups - 12kg - 16kg -17.5 kg - 20kg with both hands. Band face pulls and pullaparts

- Front Squat: 3 x 5 x 70 kg
- Incline Bench: 5 x 5 x 45 kg + Pullups: 5 x 5
- KB Swings: EMOM - 2x16 kg - 8 rounds (near death)
- Zercher Carry: 2 x something x 40kg dedicated to @SexyMahnaz liked them a lot.


Good night and a happy new year to everyone following this! I think I'm spending the night home today, already went out a little yesterday with friends.

 

[MilkManUK]

Happy new year to you, hope it's a strong one for you!

 

[SexyMahnaz]

Sat 31 / 12 / 16 -> Nochevieja!

Warmup: Turkish Getups - 12kg - 16kg -17.5 kg - 20kg with both hands. Band face pulls and pullaparts

- Front Squat: 3 x 5 x 70 kg
- Incline Bench: 5 x 5 x 45 kg + Pullups: 5 x 5
- KB Swings: EMOM - 2x16 kg - 8 rounds (near death)
- Zercher Carry: 2 x something x 40kg dedicated to @SexyMahnaz liked them a lot.


Good night and a happy new year to everyone following this! I think I'm spending the night home today, already went out a little yesterday with friends.

fuck i love zerchers

 

[Viskovitz]

fuck i love zerchers

Just a quick question: how do you pick up the bar from the floor for zerchers? Today I did full cycles (resting the bar on my knees), it just seems that going zercher from the floor would fuck my back: I'm tall and that would be a lot of back rounding...

 

[Viskovitz]

Sun 01 / 01 / 2017

Bike ride: 1h 15min - 23.2 km - 18.5 km/h - https://www.strava.com/activities/817886554

A little longer couse I didn't recorded the ride from the beer to home. Also, found the mud flap that I've lost 2 days ago. Good start to 2017.

 

[SexyMahnaz]

Just a quick question: how do you pick up the bar from the floor for zerchers? Today I did full cycles (resting the bar on my knees), it just seems that going zercher from the floor would fuck my back: I'm tall and that would be a lot of back rounding...

When I say "from the floor" it's deadlifting the weight up with a normal grip, sitting into a squat while placing the bar on my lower thighs & then hooking my arms underneath.

Actually using the zercher grip to deadlift it up as below (which I think you're talking about?) is something I haven't tried. I don't think I'd be flexible enough.

 

[MIDMOBOX]

Zerchers are evil

 

[Viskovitz]

Have been away this week, did a couple of workout however i could: kettle, band, pullups, pushups, and I tried jumping rope for the first time since elementary school... kinda funny, even did some double unders and crosses.

Some vids:

Pullups and pushups in a swing.


Front squats and viking presses with a table and the kb hanging from it.






Tried my first ever weighted pullup, mange to do 2x16 kg.

Back to regular gym training tomorrow.

 

[Viskovitz]

Sat 7 / 1 / 17 - BW: 91.1 kg

Warmup: Tuskish getups: 12 - 16 - 20 kg (easy)

- Power Clean & Jerk:
Jerks: 3 x 40 - 3 x 45 - 3 x 50 - 3 x 55 - 3 x 60 - 1 x 65 +5kg PR!!
PC: 2 x 3 x 70 - 3 x 75 - F+1+F+1 x 80 kg (should fail this much, the ones that I made did fly up easy, no consistency at all)

- DB Bench: 5 x 6 x 20kg DBs & Rings rows: 8-8-8-8-6 (stupid me, tweaked my back because I didn't wanted to drop the DBs and instead did a situp with them in my belly... nothing serious tough)

- Bulgarian Split Squat: 3 x 8 x 15 kg DBs

- Farmer's Walk: 30kg DBs 3 x 50m carry


First time in the new gym. Much better bars, more racks, heavier KBs (up to 32kg) and over all a good powerlifting crew, very strong and friendly. So... great!

 

[Viskovitz]

Mon 9 / 1 / 17 - BW: 91.8 kg

Warmup: Turkish Getup 12-16-20 kg easy, more weight next time

- Front Squats: 3 x 5 x 75 kg

- Giant Set: Incline Bench: 5 x 5 x 47.5 kg + Pullups 5 x 5 + Landmine twist 5 x whatever

- KB Swings: EMOM 10 reps 10 rounds 28kg KB

- Zercher carries: 3 x 60kg


Getting used to the movements, the setups, the programming and adjusting things...

 

[Viskovitz]

Wed 11 / 1 / 17 - BW: 91.4 kg

Turkish Getups: 12 - 16 - 20 - 22.5 kg PR (last, rigth hand only)

- Power Clean & Jerk
With Jerk: 3x40 - 3x45 3x50 - 3x55 - 3x60 - Fx65 - 1x62.5
PC only: 3x70 - 3x72.4 - 3x75 - 1x80 - 1x82.5 - Fx85 - 1x60

- DB Bench 5-5-5-6-6 x 22.5 kg DBs + Ring rows: 5 x 8 + Ab ring rollout thingy

- BSS: 3 x 8 x 17.5kg DBs + Dips 3x4

- Farmes walk: 150 m x 24kg KBs - 50m 32kg KBs

 

[Viskovitz]

Me powercleaning. Looks a little better. 75-80-82.5-85 kg. Couple of fails in there.

 

[Viskovitz]

Fri 13 / 1 / 17 - BW: 91.2 kg

Turkish Getups: 12 - 16- 20 - 22.5 kg (last one left hand only, PR)

- Front Squats: 3 x 5 x 80 kg - good weigth to work, small increments from here and I'll throw a belt on soon
- Incline Bench 5 x 5 x 50 kg + Pullups 5 x 5 x 4kg + landmine twist 5 x whatever x 20kg
- KB Swing: 10x10 EMOM I'll dare say it was easy...
- Zercher carries (from the floor): 2 x 2laps x 70 kg - 1lap x 85 kg

I'm putting my wirst wraps around my elbows for the zerchers and they work just fine. Stil hurts but bearable now.

 

[Viskovitz]

Mon 16 / 1 / 17 - BW: 91.4 kg

Turkish Getups: 12 - 16 - 20 - 22.5 kg per hand

- Power Clean & Jerks:
Jerks: 3x40 - 3x45 - 3x50 - 3x55 - 3x60 - 62.5kg x 1+1+1 ->went good
PC only: 70 kg x WTF! I just forgot how to clean and started messing everything up and couldn't do shit. Did 60x3 in frustration. Weird. this is easy for me.

- DB Bench: tried 25kg DBs but where too heavy. 5 x 6 x 22.5kg DBs + Ring Rows 5 x 8 + Abs TRX rollout

- BSS: 3 x 8 x 20kg KBs + Dips: 5 - 4 - 5

- Farmer's walk: 34 kg DBs x 50m x 2 + 32kg KB x 50m

 

[Viskovitz]

Tue 17 / 1 / 17

2h bike ride today. Between the headwind in the uphills and my fatass it was pretty slow at times

 

[Viskovitz]

Wed 18 / 1 / 17 BW: 91.2 kg

Turkish Getups: 16 kg x 2 - 20 kg - 24 kg (both hands, little wobly).

- Front Squats: 3 x 5 x 85 kg belted

- Incline Bench 5 x 5 x 52.5 kg + Pullups 3 x 5 x 6kg - 5x4 kg - 5 x bw + Landmine abs 20 to 27.5 kg

- KB Swings: 10x10 EMOM 32kg KB one-handed this time. More challenging but still fairly easy. Gotta aim to do 10x10 in 5 minutes.

- Bring Sally Up Front Squats: 40 kg... only made 1/3 of the song. Second time even less. Boy they hurt.

Couldn't do carries today, the room was in use, so did the Sally Front Squats instead.

 

[Viskovitz]

Fri 20 - 1 - 17 - BW: 90-8 kg

Turkish Getups: 16kg - 20kg x 2 - 24 kg (pretty solid this time)

- Power Clean & Jerks:
With Jerks: 40kg x 3 - 45kg x 3 - 50kg x 3 - 55kg x 3 - 60 kg x 3 - 65 kg x 1 (or maybe 3, dont remember)
PC only: 70 kg x 3 - 75 kg x 2 x 3 - 80 kg x F+F+1

- DB Bench 5 x 7 x 22.5 kg DBs + Ring rows 5 x 8 + Abs (some TRX rollouts some knee raises)

- Bulgarian Split Squat: 3 x 8 x 22.5 kg DBs + Dips: 3 x 5

- Zercher carries from the floor: 70 kg x 50m - 80 kg x 50m - 90kg x 50m - 100 kg x 50m + 25m

Today I realised that there a 15kg barbell at the gym.... and I know that at least one day I used it thinking it was 20kg. So some day that I thought I was a beast lifting PRs I was just cleaning and jerking 5 kg less.
Power Clean technique is improving.

 

[Viskovitz]

Sun 22 / 1 / 17

Turkish Getups: 16 - 20 x 2 - 24 kg

- Front Squats: 3 x 5 x 87.5 kg (belted)
- Incline Bench: 4 x 5 x 50 kg - 6 x 40 kg + Pullups 5 x 5 x 6kg + Landmine abs: 3sets x 20kg - 2sets x 27.5 kg
- KB Swings: 10 x 10 32kg KB 15" work - 30" rest (7 minutes total, one handed)
- Farmers Walk: 38.5 kg DBs 3 x 50m

Now I know where I fucked up with the ligther barbell, on the front squats and specially the incline bench... followed the progression but today that 5kg more of the barbell ment i couldn't move it xD. No much problem.

Picking up speed on the farmers walks, and my legs are getting a good workout from them, calves specially.