I'm considering moving from LP to TM in concept. I've reset a few of my lifts and have been feeling like progress is slowing even after these resets. I think I will give this a try and see if it works for me. (Disclaimer: I'm aware that the TRUE LP would not allow for "exercise" such as swimming and metcons, but I lof those, so I will continue to do them. I am NOT saying that I've for sure maxed out on LP or that it doesn't work.)
Monday — 5×5 moderate intensity
Wednesday — Light work, commonly 80% for 2×5
Friday — 5 rep max (5RM)
Monday, December 30, 2013
Monday 12/30/13
Press
45, 65 x 5
72.5 x 5,5,5
Deadlift
33, 83, 123 x 5
153 x 3 - Belt
173 x 3 - Belt and Hook
198 x 5 - Belt and Hook grip
Row 2:00 on, 2:00 off, cover max distance.
484m
490m
476m
45, 65 x 5
72.5 x 5,5,5
Deadlift
33, 83, 123 x 5
153 x 3 - Belt
173 x 3 - Belt and Hook
198 x 5 - Belt and Hook grip
Row 2:00 on, 2:00 off, cover max distance.
484m
490m
476m
Sunday, December 29, 2013
Saturday 12/29/13
Squat
45, 45, 95 x 5
135 x 3
157.5 x 5,5,5
5 Rounds, E2Mom, EaFaP (Each as fast as possible):
3 Power Cleans, 73#
3 Box Jumps, 24"
45, 45, 95 x 5
135 x 3
157.5 x 5,5,5
5 Rounds, E2Mom, EaFaP (Each as fast as possible):
3 Power Cleans, 73#
3 Box Jumps, 24"
Friday, December 27, 2013
Friday 12/27/13
Bench
45, 65 x 5
85 x 3
95 x 5, 3, 3
Working on keeping my butt down on the bench. Phil suggested that I do shorter sets to achieve my goal. Good plan. Reps 4-5 were a bit shaky on set one, so then I did sets of 3. Those were all good after that.
4 RFT of:
Row 250m
5 Pull-ups
10 Wallballs, 14#
9:48
45, 65 x 5
85 x 3
95 x 5, 3, 3
Working on keeping my butt down on the bench. Phil suggested that I do shorter sets to achieve my goal. Good plan. Reps 4-5 were a bit shaky on set one, so then I did sets of 3. Those were all good after that.
4 RFT of:
Row 250m
5 Pull-ups
10 Wallballs, 14#
9:48
Thursday, December 26, 2013
Wednesday 12/26/13
Squat
45, 45, 95 x 5
135 x 5
155 x 5,5,5
Deadlift
33, 83, 123 x 5
163 x 3
193 x 5
45, 45, 95 x 5
135 x 5
155 x 5,5,5
Deadlift
33, 83, 123 x 5
163 x 3
193 x 5
Monday, December 23, 2013
Monday 12/23/13
Squat
45, 45, 95, 135 x 5
152.5 x 5,5,5
Deadlift
33, 83, 133 x 5
153 x 3
188 x 5
Later:
For time:
Row 500m
25 Push-ups
50 Squats
25 Push-ups
Row 500m
10:41
Last time I did this was 12/04 and time was 11:45. Woot. Legs were burrrrrned after.
45, 45, 95, 135 x 5
152.5 x 5,5,5
Deadlift
33, 83, 133 x 5
153 x 3
188 x 5
Later:
For time:
Row 500m
25 Push-ups
50 Squats
25 Push-ups
Row 500m
10:41
Last time I did this was 12/04 and time was 11:45. Woot. Legs were burrrrrned after.
Sunday 12/22/13
Press
45, 65 x 5
70 x 5,5,5
4 RFT of:
300m row
10 Medball Sit-ups, 10#
10 Box Jumps, 18"
10:04
1-2:20
2-2:35
3-2:32
4-2:37
45, 65 x 5
70 x 5,5,5
4 RFT of:
300m row
10 Medball Sit-ups, 10#
10 Box Jumps, 18"
10:04
1-2:20
2-2:35
3-2:32
4-2:37
Friday, December 20, 2013
Friday 12/20/13
Squat
45, 45, 95, 135 x 5
150 x 5,5,5
10 minute AMRAP of:
3 Jumping squats
6 Push-ups
12 Walking Lunges
Run the rest of the distance
Completed 8 rounds
45, 45, 95, 135 x 5
150 x 5,5,5
10 minute AMRAP of:
3 Jumping squats
6 Push-ups
12 Walking Lunges
Run the rest of the distance
Completed 8 rounds
Tuesday, December 17, 2013
Wednesday 12/18/13
Deadlift
33, 83, 123, 153 x 5
178 x 5
Bench
45, 65 x 5; 85 x 3
97.5 x 5,5,5
Still need to work on keeping my butt down. Pops up on reps 3-5.
33, 83, 123, 153 x 5
178 x 5
Bench
45, 65 x 5; 85 x 3
97.5 x 5,5,5
Still need to work on keeping my butt down. Pops up on reps 3-5.
Monday, December 16, 2013
Monday 12/16/13
Squat - Reset
145 x 5,5,5
3 RFT of:
5 Power Snatches, 53#
10 Pull-ups
15 Squats
4:25
145 x 5,5,5
3 RFT of:
5 Power Snatches, 53#
10 Pull-ups
15 Squats
4:25
Saturday, December 14, 2013
Saturday 12/14/13
"12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU, 2 15# Bumpers and 1 10# metal
3 KB Swings (SUBBED Air Squats)
4 Power Clean and Jerk, 73#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25# (bumper plates)
8 Wall Balls, 14#
9 Box Jumps, 24"
10 Double-Unders
11 Pull-ups
12 Burpees
This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl
Time was 43:25.
1 Bear Crawl (Down and back in MPR)
2 HSPU, 2 15# Bumpers and 1 10# metal
3 KB Swings (SUBBED Air Squats)
4 Power Clean and Jerk, 73#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25# (bumper plates)
8 Wall Balls, 14#
9 Box Jumps, 24"
10 Double-Unders
11 Pull-ups
12 Burpees
This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl
Time was 43:25.
Friday, December 13, 2013
Friday 12/13/13
With Becca! Woot!
2 Rounds for time of:
Row 250m
20 Pull-ups
Rest 1:30
Run 400m
20 Push-ups
Rest 1:30
Row 250m
20 Back Squats, 33#
Rest 1:30
My round times were allllll messed up. Total time was 26:31. Great one!
2 Rounds for time of:
Row 250m
20 Pull-ups
Rest 1:30
Run 400m
20 Push-ups
Rest 1:30
Row 250m
20 Back Squats, 33#
Rest 1:30
My round times were allllll messed up. Total time was 26:31. Great one!
Wednesday, December 11, 2013
Wednesday 12/11/13
Bench Press
45, 65, 85 x 5
95 x 5,5,5
Still working on keeping butt on the bench.
4 RFT of:
Row 250m
20 Lunges
10 Push-ups
Rest 1:00
13:30
Round 1 - 2:27
Round 2 - 2:34
Round 3 - 2:40
Round 4 - 2:48
About a 1.5 hour break and then:
Swim
"Tosh"
3 rounds of 50y, 100y, 200y swim. Rest the same amount of time the interval takes you to swim.
50y - :38
100y - 1:26
200y - 3:07
50y - :36
100y - 1:27
200y - 3:06
50y - :37
100y - 1:27
200y - 3:08
I haven't swam in FOREVER. Arms were tirrrrred. But it felt good. Something I should do more often.
45, 65, 85 x 5
95 x 5,5,5
Still working on keeping butt on the bench.
4 RFT of:
Row 250m
20 Lunges
10 Push-ups
Rest 1:00
13:30
Round 1 - 2:27
Round 2 - 2:34
Round 3 - 2:40
Round 4 - 2:48
About a 1.5 hour break and then:
Swim
"Tosh"
3 rounds of 50y, 100y, 200y swim. Rest the same amount of time the interval takes you to swim.
50y - :38
100y - 1:26
200y - 3:07
50y - :36
100y - 1:27
200y - 3:06
50y - :37
100y - 1:27
200y - 3:08
I haven't swam in FOREVER. Arms were tirrrrred. But it felt good. Something I should do more often.
Monday, December 9, 2013
Monday 12/09/13
Deadlift
33, 83, 123, 153 x 5
183 x 5
GHD
20 reps x 5 sets. Increased RoM a bit.
For time:
Row 1000m
4 Rounds of:
25 Squats
25 DU's
25 Wallballs, 14#
22:23
33, 83, 123, 153 x 5
183 x 5
GHD
20 reps x 5 sets. Increased RoM a bit.
For time:
Row 1000m
4 Rounds of:
25 Squats
25 DU's
25 Wallballs, 14#
22:23
Sunday, December 8, 2013
Sunday 12/08/13
Press
45, 60 x 5
70 x 5,5,5
Lots of left arm pain. Not fun.
10 minutes of stairs (70 avg)
5 minutes rowing - 1000m plus
10 minutes running - 1 mile plus
5 minutes rowing - 1000m plus
Good one!
45, 60 x 5
70 x 5,5,5
Lots of left arm pain. Not fun.
10 minutes of stairs (70 avg)
5 minutes rowing - 1000m plus
10 minutes running - 1 mile plus
5 minutes rowing - 1000m plus
Good one!
Wednesday, December 4, 2013
Friday 12/06/13
Squat
45, 95, 135 x 5
165 x 1, 2f
Reset - 135 x 10, 10
2:00 each of:
Run, Row, Run, Row
45, 95, 135 x 5
165 x 1, 2f
Reset - 135 x 10, 10
2:00 each of:
Run, Row, Run, Row
Wednesday 12/04/13
Deadlift
33, 83, 133, x 5
173 x 5
For time:
Row 500m
25 Push-ups
50 Squats
25 Push-ups
Row 500m
11:45
GHD Sit-ups
20 reps x 3 sets
33, 83, 133, x 5
173 x 5
For time:
Row 500m
25 Push-ups
50 Squats
25 Push-ups
Row 500m
11:45
GHD Sit-ups
20 reps x 3 sets
Tuesday 12/03/13
Squat
45, 95, 135 x 5
160 x 5,5,5
Press
45, 60 x 5
63 x 5,5,5
Stair machine
15 minutes
Average 67 floors/min
45, 95, 135 x 5
160 x 5,5,5
Press
45, 60 x 5
63 x 5,5,5
Stair machine
15 minutes
Average 67 floors/min
Tuesday, December 3, 2013
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