My WOD

[andrus kokerov]

Andrus, I train probably 5 days per week. I take off when I feel worn down or the day after a late night hockey game. I climb 5 days a week unless I get pulled to do some special job like last week I did a large removal from a bucket truck.

You are more than a beast, that ei thought.

 

[Mark Chisholm]

You are more than a beast, that ei thought.

Beast mode engaged

 

[andrus kokerov]

wod: 4km run, 25 pullups, 50 floor wipers, 50 KB clean and jerk, 25 strict dips, 20 pullups. Bit tired from yesterdays 10km run. want to get ride of some weigth for climbing. But it wont happen. 180cm and 90kg. 85 would be nice...

 

[Mark Chisholm]

I hear ya. I'm 94 kgs. "Did I just ring the limb walk buzzer?"

 

[andrus kokerov]

its getting hot in here... 28 celcius today. that made may workout even harder. Wod: 800m run, 25 pullups, 40 pushups and 4 rounds of that.

 

[Mark Chisholm]

4 rounds? That's what kills you. During round 2 you realize you're not even half done. That's when you need to dig in!

 

[andrus kokerov]

my wod: 5 rounds of this

Not in the gym, but still a workout. Its nice to take a video to see what your doing wrong. When i look later at videos from top guys on youtube. Then it seems like im just hanging there like a bag of sh...

Next time i will take a bigger tree

 

[Mark Chisholm]

Looked like you were having fun. That's the main part!

 

[andrus kokerov]

Looked like you were having fun. That's the main part!

Thats the nice way to say "you suck" ok ok, yeah i enjoy climbing trees very much. The best is that every tree is different.

 

[andrus kokerov]

Did yesterday 5x200meter uphill sprints and a 3km run. 25 pull ups and 25 toes toe bars. That was enogh to get my legs hurting today. Today got back to the tree i climb in the video. And did in 2:10 (last time about 3 minuts). This time it even looked like a climb now i gotta find myself a bigger one. Hows training going Mark?

 

[Mark Chisholm]

Hows training going Mark?

Always good. I love training. May be one of the reasons I've competed so damn long! Training is my time to challenge myself, attempt to improve, and clear my head. When I stop competing I will continue to train as long as I am able to. It's just me.

 

[Dblehron]

Interesting thread! I'm just going to post my weekly scheduale, without weight.

monday: deadlifts, pendlay row, t bar row, seated row wide and narrow grip, wide grip pull ups, lat pull down + variations, dumbbell bench row/Kroc row

tuesday: seated shoulder press (dumbbell and bar bell), shrugs, farmers carries, incline bench, front lateral raise w/ a weighted bar followed by a plate (super set), face pulls, rear delt fly+variations, lateral raises, standing Arnold presses, core training and calves.

Wednesday: squats, squats, squats, leg press, leg extension, hamstring curls, possibly deadlifts.

Thursday: flat bench (dumbbell and barbell), incline bench, chest press, decline bench, chest Flys.

Friday : curls (for the girls), triceps push down/extension/variations. Core, calves.

Saturday: Squats, squats, squats , quad isolation work, deadlifts+ variations.

My goal by the end of winter is to combine the 3 big power lifting lifts (deadlift, squat, and bench press), and have the weight equal 1000 lbs or more split between those 3 lifts. I'm currently at 885 lbs.

 

[Boomslang]

Interesting thread! I'm just going to post my weekly scheduale, without weight.

monday: deadlifts, pendlay row, t bar row, seated row wide and narrow grip, wide grip pull ups, lat pull down + variations, dumbbell bench row/Kroc row

tuesday: seated shoulder press (dumbbell and bar bell), shrugs, farmers carries, incline bench, front lateral raise w/ a weighted bar followed by a plate (super set), face pulls, rear delt fly+variations, lateral raises, standing Arnold presses, core training and calves.

Wednesday: squats, squats, squats, leg press, leg extension, hamstring curls, possibly deadlifts.

Thursday: flat bench (dumbbell and barbell), incline bench, chest press, decline bench, chest Flys.

Friday : curls (for the girls), triceps push down/extension/variations. Core, calves.

Saturday: Squats, squats, squats , quad isolation work, deadlifts+ variations.

My goal by the end of winter is to combine the 3 big power lifting lifts (deadlift, squat, and bench press), and have the weight equal 1000 lbs or more split between those 3 lifts. I'm currently at 885 lbs.

What! No cardio Aaron?

 

[Dblehron]

What! No cardio Aaron?

I abhor cardio hahaha

 

[Mark Chisholm]

Interesting thread! I'm just going to post my weekly scheduale, without weight.

monday: deadlifts, pendlay row, t bar row, seated row wide and narrow grip, wide grip pull ups, lat pull down + variations, dumbbell bench row/Kroc row

tuesday: seated shoulder press (dumbbell and bar bell), shrugs, farmers carries, incline bench, front lateral raise w/ a weighted bar followed by a plate (super set), face pulls, rear delt fly+variations, lateral raises, standing Arnold presses, core training and calves.

Wednesday: squats, squats, squats, leg press, leg extension, hamstring curls, possibly deadlifts.

Thursday: flat bench (dumbbell and barbell), incline bench, chest press, decline bench, chest Flys.

Friday : curls (for the girls), triceps push down/extension/variations. Core, calves.

Saturday: Squats, squats, squats , quad isolation work, deadlifts+ variations.

My goal by the end of winter is to combine the 3 big power lifting lifts (deadlift, squat, and bench press), and have the weight equal 1000 lbs or more split between those 3 lifts. I'm currently at 885 lbs.

Thats a lot of exercise each day per body part! How many sets do you do?

 

[Dblehron]

Depends on the lift. As a general rule of thumb if it's isolation work (think curls, leg extensions, etc) then usually 4.

My compound lifts (squat and deadlift especially) can go for 5 - 10... For example I did 7 sets of squats to start today's work out... 95lbsx12, 135lbsx12, 185lbsx8, 205lbsx5, 225lbsx3, 135lbsx10.

 

[Mark Chisholm]

I usually max out at 12 sets for big muscles and 8 or 9 for smaller. That always feels like plenty!

 

[andrus kokerov]

I remeber doing in my powerlifting times things like 10x10 and 5x25 squats and that went then for peaking time to 3x3. And some extra isolation stuff on it. I would never want to try it again. I wouldent climb the next day for shore

 

[Dblehron]

I remeber doing in my powerlifting times things like 10x10 and 5x25 squats and that went then for peaking time to 3x3. And some extra isolation stuff on it. I would never want to try it again. I wouldent climb the next day for shore

Oh I did a 10x10 squat day last week... I'm glad I saved it for the weekend.

 

[andrus kokerov]

After two months of doing not much workouts did the 300 for the first time in my life. Took me 18 minuts. I must say its a great workout. Hope i think the same way tomorrow... got a big birch removal to do on a graveyard.