Wednesday 04/30/14

Deadlift
213 x 3

Bench
65 x 3 x 5
Next Friday should do 100

Tuesday 04/27/14

For time:

Row 400m (I actually did 500m b/c I struggle)

15 Push Press, 73#

15 Box Jumps, 18"

Row 200m

15 Push Press

15 Box Jumps

Row 400m (This time actually did 400m)
9:46

Rested a few minutes.

Row metcon
7 RFT of:
Row 500m
Rest 1:00
Total time: 22:46
2:24
2:22
2:22
2:24
2:24
2:24
2:24
Remarkably consistent. Weird. Also it was probably a bit much. Should have stopped after 4-5 rounds.

Monday 04/27/14

Squat
147.5 x 5 x 5
Friday should be 172.5

Press
67 x 5 x 5
Friday should be 77.5

Saturday 04/26/14

Biked from home to 144th and Giles and back. Watched volleyball for a while between rides.

Cleaned the garage - hard work.

Took weights to Goodwill.

Took other weights to CHS.

Lots and lots of hard work.

Verrrrry tired.

Friday 04/25/14

Squat
170 x 5

Bench
95 x 5
Getting heavy

5 rounds of:
:40 HSPU's (10, 6, 7,7 ,7 = 37 total)
:20 Rest
:40 DU's (50, 39, 40, 40, 42 = 211 total)
:20 Rest
:40 TTB (12, 11, 10, 9, 9 = 51 total)
:20 Rest

Wednesday 04/23/14

Deadlift
33, 93, 153 x 5
183 x 3
208 x 3

Press
50# x 3 x 5
(Next Friday should be 77.5)

3 RFT of:
Row 500m
50 DU's
25 Thrusters, 33#
17:06

Tuesday 04/22/14

12 minute AMRAP of:
10 HSPU (2 abmats)
20 Squats
:30 Plank on elbows
4 full rounds plus 5 HSPU's

Monday 04/21/14

Squat
145 x 5 x 5
Friday should get 170

Bench Press
81 x 5 x 5
Friday should get 95

Sunday 04/20/14

MOB?

Saturday 04/19/14

Women's 4's Tournament

Friday 04/18/14

Squat
165 x 5

Press
75 x 5

Pull-ups
2 reps on the 2:00
10 sets = 20 reps

Wednesday 04/16/14

Deadlift
33, 83, 123 x 5
173, 203 x 3

Bench
62.5 x 3 x 5
Next Friday do 95

Tuesday 04/15/14

For time:
400m run
40 Box Jumps, 18"
500m row
50 Squats
200m run
20 Pull-ups
300m row
30 Wallballs, 14#
100m row
10 OHS, 63#
Time 20:55


Was supposed to be this order:
500m row
50 Squats
400m run
40 Box Jumps, 18"
300m row
30 Wallballs, 14#
200m run
20 Pull-ups
100m row
10 OHS

Monday 04/14/14

Squat
140 x 5 x 5

Press
65 x 5 x 5
(75 on Friday)

Saturday 04/12/14

Squat (recovering from back tweak on Monday)
135 x 3, 5, 5, 5

Bench
90 x 5

5 RFT of:
1:00 sled pull (total of 1 full round plus 12 tiles)
1 minute rest
:30 HSPU's (3, 4, 5, 5, 7 down to two abmats)
:30 Jumping Squats (14, 19, 20, 21, 20)
1 minute rest

Good one!

Wednesday 04/09/14

Pull-ups
1, 2,2,2,2,2 = 11

Dips - Red Band
3,3,3,3,3 = 15

Press (75 next Friday)
45, 50 x 5 x 3

3 RFT of:
Row 500m
25 Squats
11:50

Monday 04/07/14

Squat
45, 45, 95 x 5
140 x 5 x 5
Tweaked my back on last set. Should have stopped but didn't. Back hurts BAD now.

Bench
45, 45, 65 x 5
81 x 5 x 5

04/05/14

First Powerlifting Meet

Squat
165 x 1 (75 kg)
176 x 1 (80 kg)
181.5 x 1 (82.5 kg) PR

Bench
94 x 1 (42.5 kg)
99 x 1 (45 kg) Rushed the lift but got lucky.
105 x 1 (47.5 kg)

Deadlift
203 x 1 (92.5 kg)
214 x 1 (97.5 kg)
231.2 x 1 (105 kg) PR (previous was 225)

Orchard meet. Won division against Diana. Very fun.

Thursday 04/03/14

Pre-meet openers testing

Squat
45, 95 x 5
135 x 3
165 x 1

Bench Press
45 x 5
75, 85, 95 x 1 (Bench press like meet - hard!)

Deadlift
45 x 5
95 x 4
135 x 3
185, 205 x 1