Week 3 of 5/3/1
Squat
75% x 5, 85% x 3, 95% x 1+
138, 157, 175 x 2
Bench Press
75% x 5, 85% x 3, 95% x 1+
75, 85, 95 x 7
Biked about 16 miles - to CHS/Bennington Lake/back on 168th. Chilled out at Bennington Lake for a bit b/c it was just so stinking nice out! What a gorgeous day!
Using 213 as training # for squat
Using 99 as training # for bench press
Sunday, August 31, 2014
Thursday, August 28, 2014
Friday 08/29/14
For time:
600m run (to sidewalk and back)
30 Pull-ups
50 Pistols (25 each leg, alternating, used purple band)
30 Push-ups
600m run
18:23
Saturday - Rode about 15 miles with Geneva and Diana - fun time!
600m run (to sidewalk and back)
30 Pull-ups
50 Pistols (25 each leg, alternating, used purple band)
30 Push-ups
600m run
18:23
Saturday - Rode about 15 miles with Geneva and Diana - fun time!
Monday, August 25, 2014
Wednesday 08/27/14
Week 2 of 5/3/1
Deadlift - Training 213
80% x 3, 85% x 3, 90% x 3
149, 170, 191
What I did was 143, 173, 193
Press - Training 79
80% x 3, 85% x 3, 90% x 3
55, 63, 71
What I DID was 55, 72.5, 72.5 b/c I was distracted.
Deadlift training use 213 (237 * .90 = 213)
Press training use 79 (88 * .90 = 79)
Deadlift - Training 213
80% x 3, 85% x 3, 90% x 3
149, 170, 191
What I did was 143, 173, 193
Press - Training 79
80% x 3, 85% x 3, 90% x 3
55, 63, 71
What I DID was 55, 72.5, 72.5 b/c I was distracted.
Deadlift training use 213 (237 * .90 = 213)
Press training use 79 (88 * .90 = 79)
Sunday, August 24, 2014
Monday 08/25/14
Week 2 of 5/3/1
Squat - Training 184
80% x 3, 85% x 3, 90% x 3
130, 147, 166
Did 135, 147.5, 165 - 165 was VERY DIFFICULT. I rode a really, really challenging route on my bike this Saturday, and that might be affecting my squat...not sure.
Bench Press - Training 99
80% x 3, 85% x 3, 90% x 3
69, 79, 89
Did 70, 80, 90 x 8 (on 8 my butt lifted, which I'm calling a fail).
Back Squat Training use 184 (90% of 205 = 184)
Bench Press Training use 99 (90% of 111 = 99)
Squat - Training 184
80% x 3, 85% x 3, 90% x 3
130, 147, 166
Did 135, 147.5, 165 - 165 was VERY DIFFICULT. I rode a really, really challenging route on my bike this Saturday, and that might be affecting my squat...not sure.
Bench Press - Training 99
80% x 3, 85% x 3, 90% x 3
69, 79, 89
Did 70, 80, 90 x 8 (on 8 my butt lifted, which I'm calling a fail).
Back Squat Training use 184 (90% of 205 = 184)
Bench Press Training use 99 (90% of 111 = 99)
Thursday, August 21, 2014
Friday 08/22/14
Metcon!
5 RFT of:
10 Squats
10 Push-ups
10 Walking Lunges
After 5 rounds,
Run some distance (about 500m)
Time: 10:11
5 RFT of:
10 Squats
10 Push-ups
10 Walking Lunges
After 5 rounds,
Run some distance (about 500m)
Time: 10:11
Tuesday, August 19, 2014
Wednesday 08/20/14
Quasi Wendler start...used goofy numbers, but pretty close...
Deadlift – 5/3/1 sets/reps
75% x 5, 80% x 5, 85% x 5
200 = 153, 163, 173
Bench Press – 5/3/1 sets/reps
75% x 5, 80% x 5, 85% x 5
90 = 67.5, 72.5, 77.5
Deadlift – 5/3/1 sets/reps
75% x 5, 80% x 5, 85% x 5
200 = 153, 163, 173
Bench Press – 5/3/1 sets/reps
75% x 5, 80% x 5, 85% x 5
90 = 67.5, 72.5, 77.5
Tuesday, August 12, 2014
Monday 08/18/14
Squat - Heavy
182.5 x 5
Press - Heavy
80 x 5
10 minute AMRAP of:
5 Pull-ups
10 Wallballs
182.5 x 5
Press - Heavy
80 x 5
10 minute AMRAP of:
5 Pull-ups
10 Wallballs
Monday, August 11, 2014
Wednesday 08/13/14
Squat
155 x 5 x 5
Pull-ups (not on any schedule, large amounts of time between)
Sets of 3 reps x 10 rounds = 30 reps.
Did not do:
Press
68 x 5 x 5
155 x 5 x 5
Pull-ups (not on any schedule, large amounts of time between)
Sets of 3 reps x 10 rounds = 30 reps.
Did not do:
Press
68 x 5 x 5
Sunday, August 10, 2014
Monday 08/11/14
Back Squat
182.5 x 3(f)
Last time I got just one rep, so this was better, but still very frustrating. I didn't feel light headed, just failed.
Bench Press
100 x 4 (on four my butt raised up off bench). Same as last time. Very frustrating. Was very close to getting this, but...not enough.
Later...
Biked from home on 144th to Dodge. At each major intersection I did 10 Push-ups and 20 Squats. Did a total of 60 Push-ups and 120 Squats and rode about 6 miles.
182.5 x 3(f)
Last time I got just one rep, so this was better, but still very frustrating. I didn't feel light headed, just failed.
Bench Press
100 x 4 (on four my butt raised up off bench). Same as last time. Very frustrating. Was very close to getting this, but...not enough.
Later...
Biked from home on 144th to Dodge. At each major intersection I did 10 Push-ups and 20 Squats. Did a total of 60 Push-ups and 120 Squats and rode about 6 miles.
Friday 08/08/14
1 week into Whole30...
Squat
182.5 x 1 (was going for 5, only got one and felt very light headed, so stopped)
Then I attempted a 20 rep back squat at 127.5 (PR), but only did 13 and stopped. Good decision, but frustrating.
Bench Press
85 x 5 x 5 (same weight as last time, but I failed on my heavy so I'm trying the same weight again)
Squat
182.5 x 1 (was going for 5, only got one and felt very light headed, so stopped)
Then I attempted a 20 rep back squat at 127.5 (PR), but only did 13 and stopped. Good decision, but frustrating.
Bench Press
85 x 5 x 5 (same weight as last time, but I failed on my heavy so I'm trying the same weight again)
Tuesday, August 5, 2014
Tuesday 08/05/14
"Tosh"
Run
200m
400m
600m
x 3 rounds.
Rest the same amount of time each interval takes you to run.
200 - :44, :51, :56
400 - 1:45, 1:54, 2:12
600 - 2:58, 3:21, 3:33
32:58
Run
200m
400m
600m
x 3 rounds.
Rest the same amount of time each interval takes you to run.
200 - :44, :51, :56
400 - 1:45, 1:54, 2:12
600 - 2:58, 3:21, 3:33
32:58
Sunday, August 3, 2014
Sunday 08/03/14
Biked from home to Bennington Lake, then around it, then back via 168th. 16.2 miles.
Saturday, August 2, 2014
Subscribe to:
Posts (Atom)