Dips:
5 rounds of 4 reps = 20 reps
For time:
Row 250m
21 OHS, 63#
Row 500m
15 OHS
Row 750m
9 OHS
12:34
Very good metcon!
Friday, January 31, 2014
Thursday, January 30, 2014
Friday 01/31/14
Heavy Squat
45, 45, 95 x 5
135 x 3
----------
167.5 x 5 - PR for a set of 5
Heavy Bench
45, 45, 75 x 5
95 x 1
----------
100 x 5 (2 were good, 3 were butt off bench so will repeat this weight next time)
Pull-ups
7, 7, 6, 6 = 26 reps
45, 45, 95 x 5
135 x 3
----------
167.5 x 5 - PR for a set of 5
Heavy Bench
45, 45, 75 x 5
95 x 1
----------
100 x 5 (2 were good, 3 were butt off bench so will repeat this weight next time)
Pull-ups
7, 7, 6, 6 = 26 reps
Tuesday, January 28, 2014
Wednesday 01/29/14
Deadlift
208 x 5
33
123 = 45's
173 = +25's
193 = 10's
208 = -10's +15 +2.5
Press
3 x 5
75# (target for next week's heavy lift) x 65% = 48.75#
Used 50#
208 x 5
33
123 = 45's
173 = +25's
193 = 10's
208 = -10's +15 +2.5
Press
3 x 5
75# (target for next week's heavy lift) x 65% = 48.75#
Used 50#
Sunday, January 26, 2014
Friday, January 24, 2014
Saturday 01/25/14
Dips
5 sets of 3 reps = 15 reps
5 RFT of:
20 Lunges
Row 300m
10 Wallballs, 14#
Total time: 15:10
1+2: 6:10
3: 2:58
4: 3:05
5: 2:57
Thursday, January 23, 2014
Friday 01/25/14
Squat - Heavy
45, 45, 95 x 5
135 x 3
---------
165 x 5
Press - Heavy
45, 45, 65 x 5
----------
72.5 x 5
Pull-ups
6,6,6,5 = 23 reps
45, 45, 95 x 5
135 x 3
---------
165 x 5
Press - Heavy
45, 45, 65 x 5
----------
72.5 x 5
Pull-ups
6,6,6,5 = 23 reps
Tuesday, January 21, 2014
Wednesday 01/22/14
Deadlift - 205.5
33
123 (45)
163 (+15 + 5)
183 (-5 +15)
205.5 (45, 25, 15, 1.25) x 5
Bench Press - Light
65# x 3 x 5 (65% of my Heavy weight from Friday)
4 RFT of:
Row 1000m, rest 2:00
1) 4:33
2) 4:35
3) 4:36
4) 4:37
Total 24:22
33
123 (45)
163 (+15 + 5)
183 (-5 +15)
205.5 (45, 25, 15, 1.25) x 5
Bench Press - Light
65# x 3 x 5 (65% of my Heavy weight from Friday)
4 RFT of:
Row 1000m, rest 2:00
1) 4:33
2) 4:35
3) 4:36
4) 4:37
Total 24:22
Sunday, January 19, 2014
Monday 01/2/14
Squat - Volume
45, 45, 95 x 5
135 x 3
140#
5 x 5
Press - Volume (85% of 72.5)
45, 45 x 5
60#
5 x 5
45, 45, 95 x 5
135 x 3
140#
5 x 5
Press - Volume (85% of 72.5)
45, 45 x 5
60#
5 x 5
Friday, January 17, 2014
Saturday 01/18/14
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
11 full rounds plus 5 Pull-ups. Not a PR, but this is the first time I've done this metcon since '11, I believe. I felt VERY ILL after this metcon. I think it was due to the Whole30 and not eating enough to sustain a long, intense WOD like this. After I ate some grapes and dinner I felt better.
GHD x 10 reps
10 sets. The last six sets I did full GHD's. next day I'm actually sore. Woot!
Reverse hyper x 10 with 20 then 40# - 4 sets.
Reverse hyper x 10 with 20 then 40# - 4 sets.
Thursday, January 16, 2014
Friday 01/17/13
Squat - Heavy
162.5 x 5
Bar + 45's + 10's + 2.5's + 1.25's
Bench - Heavy
97.5 x 5
Pull-ups
162.5 x 5
Bar + 45's + 10's + 2.5's + 1.25's
Bench - Heavy
97.5 x 5
Pull-ups
Tuesday, January 14, 2014
Wednesday 01/15/14
Deadlift
203 #
Warm-up:
33, 123 (45's), 163 (45's, 15's, 5's) x 5
183 (45's, 15's, 15's) x 3
203# (45, 25, 15) x 5
Press - Medium
3 x 5 @ 50 (70% of my Heavy from Friday)
GHD's in sets of 25 (5 more reps than previous rounds, and lower depth)
4 sets
203 #
Warm-up:
33, 123 (45's), 163 (45's, 15's, 5's) x 5
183 (45's, 15's, 15's) x 3
203# (45, 25, 15) x 5
Press - Medium
3 x 5 @ 50 (70% of my Heavy from Friday)
GHD's in sets of 25 (5 more reps than previous rounds, and lower depth)
4 sets
Sunday, January 12, 2014
Friday, January 10, 2014
Saturday 01/11/14
Worked on ring pull-ups in sets of 3...
Did Reverse Hypers in sets of 5, working from 0, 20, 40, 60 pounds. I liked 60 pounds the most.
4 RFT, resting the amount the round takes "Tosh" style:
15 Box Jumps, 18"
15 Reverse Alternating OH Lunges, 25#
15 Push-ups
1) 2:10
2) 2:22
3) 2:28
4) 2:48
Did Reverse Hypers in sets of 5, working from 0, 20, 40, 60 pounds. I liked 60 pounds the most.
4 RFT, resting the amount the round takes "Tosh" style:
15 Box Jumps, 18"
15 Reverse Alternating OH Lunges, 25#
15 Push-ups
1) 2:10
2) 2:22
3) 2:28
4) 2:48
Thursday, January 9, 2014
Friday 01/10/14
Heavy Day
Squat
45, 45, 95, 135 x 5
1 x 5 @ 160#
Press
45, 45, 65 x 5
1 x 5 @ 70#
GHD x 20 reps
7.5 sets = 150 reps
Pull-ups x 4 reps
6 sets = 24 reps
Squat
45, 45, 95, 135 x 5
1 x 5 @ 160#
Press
45, 45, 65 x 5
1 x 5 @ 70#
GHD x 20 reps
7.5 sets = 150 reps
Pull-ups x 4 reps
6 sets = 24 reps
Saturday and forward
Monday:
Squat 5 x 5 @ 137.5#
Bench 5 x 5 @ 83#
Wednesday:
Press 3 x 5 @ ???
Deadlift 1 x 5
Friday:
Squat 1 x 5 @ 162.5#
Bench 1 x 5 @ 97.5#
Squat 5 x 5 @ 137.5#
Bench 5 x 5 @ 83#
Wednesday:
Press 3 x 5 @ ???
Deadlift 1 x 5
Friday:
Squat 1 x 5 @ 162.5#
Bench 1 x 5 @ 97.5#
Tuesday, January 7, 2014
Wednesday 01/08/14
Bench
3 x 5 @ 95# - don't count rep if butt leaves bench
45, 70 x 5
95 x 5,5,5 WOOT!!!
Deadlift
33, 123, 153 x 5
183 x 3
200.5# x 5 (PR for 1 set of 5)
3 x 5 @ 95# - don't count rep if butt leaves bench
45, 70 x 5
95 x 5,5,5 WOOT!!!
Deadlift
33, 123, 153 x 5
183 x 3
200.5# x 5 (PR for 1 set of 5)
Monday, January 6, 2014
2014 Goals
Back Squat - 200 x 1
Deadlift - 225 x 5
Bench Press - 120 x 1
Press - 90 x 5
Pull-ups - 10
Dips - 3 x 10
Muscle-Up x 1
Deadlift - 225 x 5
Bench Press - 120 x 1
Press - 90 x 5
Pull-ups - 10
Dips - 3 x 10
Muscle-Up x 1
Sunday, January 5, 2014
Monday 01/06/14
Volume Day - First real day of new system!
Squat
45, 45, 95 x 5
5 x 5 @ 135#
Press
45, 55 x 5
5 x 5 @ 65#
Later
Dips x 2 reps
6 sets
Row 2:00, rest 2:00 x 3 rounds.
Used 7 damper setting. I think that was the big difference, but it also could be that I didn't just squat right before it.
507m
500m
492m
Last time was 12/30/13.
484m
490m
476m
Squat
45, 45, 95 x 5
5 x 5 @ 135#
Press
45, 55 x 5
5 x 5 @ 65#
Later
Dips x 2 reps
6 sets
Row 2:00, rest 2:00 x 3 rounds.
Used 7 damper setting. I think that was the big difference, but it also could be that I didn't just squat right before it.
507m
500m
492m
Last time was 12/30/13.
484m
490m
476m
Friday, January 3, 2014
Saturday 01/04/14
I rested about 1 minute after each exercise.
Pull-ups x 3 reps
7 sets = 21 reps
GHD (1/2 range motion) x 20 reps
7 sets (then did 10 more for even...) 150 reps
RDL x 63# x 10 reps
7 sets = 70 reps
Then did Reverse Hyper-extension machine
10 reps at 10# x 5 sets
5 reps at 40# x 5 sets
Then did Tabata run @ 6.5
Pull-ups x 3 reps
7 sets = 21 reps
GHD (1/2 range motion) x 20 reps
7 sets (then did 10 more for even...) 150 reps
RDL x 63# x 10 reps
7 sets = 70 reps
Then did Reverse Hyper-extension machine
10 reps at 10# x 5 sets
5 reps at 40# x 5 sets
Then did Tabata run @ 6.5
Thursday, January 2, 2014
Friday 01/03/14
Squat - Volume Day (trying it out b/c I'm soooo sore still)
45, 45, 95 x 5
135 x 5
125 x 5,5,5,5
Then I mobbed my hammies.
45, 45, 95 x 5
135 x 5
125 x 5,5,5,5
Then I mobbed my hammies.
Wednesday, January 1, 2014
Wednesday 01/01/14
"Filthy 50"
For time:
50 Box jumps,18"
50 Jumping Pull-ups
50 KB Swings (subbed jumping air squats)
50 Walking Lunges
50 KTE
50 Push Press, 45#
50 Back Extensions
50 Wall Balls,14#
50 Burpees
50 Double-unders
35:47
It seems the last time I did this was on my birthday in 2011. :) As far as I can tell the only difference between this time and last time was that this time I didn't do the KB Swings (back probs) and subbed jumping squats. I think that was a pretty fair sub...My time last time was 36:53.
For time:
50 Box jumps,18"
50 Jumping Pull-ups
50 KB Swings (subbed jumping air squats)
50 Walking Lunges
50 KTE
50 Push Press, 45#
50 Back Extensions
50 Wall Balls,14#
50 Burpees
50 Double-unders
35:47
It seems the last time I did this was on my birthday in 2011. :) As far as I can tell the only difference between this time and last time was that this time I didn't do the KB Swings (back probs) and subbed jumping squats. I think that was a pretty fair sub...My time last time was 36:53.
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