Posts Tagged ‘3×3’
W – Deadlift
Posted Monday October 19, 2009
on:Warmup
10 snatch grip DL @ 20 kg
10 DL @ 20 kg
15 2H KB swings @ 24kg
5 1H KB swings es @ 24kg
Workout
Deadlift:
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg
5 @ 100 kg (oops, that should’ve been 3x)
3 @ 102.5 kg
3 @ 105 kg
Extras
5 KB cleans @ 24 kg es
3 KB clean & jerk @ 24 kg es
Food
- 3 eggs, 1/2 an avocado, 1 pear
- Coffee w baby marie biscuit
- Coffee
- Left over chicken stir fry, almonds, a slice of ham, a little rice, 1 carrot
- Tea
- 3 pork gyoza
- 1 x beef terryaki don (1/2 rice)
- Chai tea
- 3 chicken spring rolls, Thai green curry w roti bread and a little rice
- Chai tea
- 1/2 a slice of hedgehog
- Eggplant w sardines & cheese w olive oil
- 1 slice hedgehog + 1 kiwi fruit to remove raw eggplant taste :(
G – Ring skills
Posted Thursday July 30, 2009
on:G
Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E
Food
- Oats w/WPI, almonds, apple [5/3/6]
- Coffee
- Beef sausages w cauliflower + cheese puree [4/2/4]
- Coffee
- 1/2 square of 85% dark chocolate
- 1 slice carrot cake (and a few crumbs) [0/4/1]
- Tea
- Roast lamb w veggies and olive oil [4/3/4]
- Hot cocoa
- Cottage cheese, pear, almonds [2/2/4]
M
Bike
Hard ride into the city. With decent traffic light luck I can make it to work in ~6 min, and into the heart of the CBD at the height of rush hour in around 20 (MTB). Not bad.
W
3 x 3 Deadlift
3 @ 95 kg
3 @ 105 kg
3 @ 115 kg
12-9-6 Deadlift
12-9-6 @ 75 kg
Notes:
First day of the great IF experiment! The idea is to keep rough zone proportions, biasing the day’s carbs toward the post-workout meal if possible. Eat when hungry for the most part with the addition of two 16-20 hour fasts a week (currently planned for Tuesday and Friday). Will continue to try to keep sources paleo and pay attention to sleep. Should be interesting.
Food [P/C/F]
- . . . 16 hr fast
- Green tea
- Coffee
- Kanga bangas w cauliflower mash, olive oil and macadamias [4/1/8]
- Sardines, almonds [2/0/4]
- Grapes [0/1/0]
- Blue grenadier w tomato, pineapple and dill salsa, w corn on the cob & baby spinach + macadamias [4.5/4/8]
- Nectarine, WPI shake, almonds [2/2/4]
Felt surprisingly un-hungry until about 1:00 (w 30 min to go). Felt very good, energy fine, mentally nice and sharp, ‘light’.