Wednesday 10/01/14

Week 3 of round 2 of 5/3/1

Deadlift - T1RM 222
75%, 85%, 95% x 1
167, 189, 211
173, 189, 211

Press - T1RM 79
75%, 85%, 95% x 1
59, 67, 75
60, 70, 75

Pull-ups
4 sets of 5 reps
Push-ups
4 sets of 12 reps

Tuesday 09/30/14

Monday 09/29/14

Did this on Tuesday, 09/30/14

Week 3 of round 2 of 5/3/1

Squat - T1RM - 193.5
75%, 85%, 95% x 1
145, 165, 184
145, 165, 185 (PR!)


Bench - T1RM - 109
75%, 85%, 95% x 1
82, 93, 103.5
82.5, 95, 105

Sunday 09/28/14

Friday 09/26/14

Tabata Something Else

:20 of work followed by :10 rest, no rest between movements. Total reps for each movement.
Pull-ups 51
Push-ups 36
Sit-ups 110
Squats 119

PR on all but the Push-ups. Pretty cool.

Wednesday 09/24/14

Week 2 of round 2 5/3/1

Deadlift
80% x 3, 85% x 3, 90% x 3
178, 189, 200

247 x .90 = 222 theor. 1RM


Press
80% x 3, 85% x 3, 90% x 3
63, 67, 71

88 x .90 = 79 theor. 1RM

Pull-ups - do 3 sets of 5

Push-ups - do 5 sets of 10 continuous

Tuesday 09/23/14

Monday 09/22/14

Week 2 of round 2 of 5/3/1

Squat - T1RM - 193.5
80% x 3, 85% x 3, 90% x 3
155, 165, 174

Did this on Tuesday:
Bench Press - T1RM - 109
87, 93.5, 98 x 3 each

Push-ups x 10 (no resting!)
5 sets

Pull-ups x 5
3 sets

Sunday 09/21/14

Friday 09/19/14

For time:
1000m Row
3 rounds:
21 Jumping Squats
15 TTB
9 Dips - Purple band
800m run
18:40

Thursday

Abs with Barb

Wednesday 09/17/14

Week 1 of round 2


Deadlift - New 1RM - added 10# - 222 training weight
75% x 5, 80% x 5, 85% x 5
167, 178, 188

247 x .90 = 222 theor. 1RM



Press - same 1RM b/c missed a few reps 2 weeks ago - 79 training weight
59, 63, 67 (did 65, 67.5)
75% x 5, 80% x 5, 85% x 5

88 x .90 = 79 theor. 1RM

Push-ups x 10 x 5 sets

Pull-ups x 4 x 5 sets

Tuesday 09/16/14

Run on treadmill - max speed of 6.5, max incline of 4%

2 miles, non-stop. Incline and speed variable. 19:56 total.

Monday 09/15/14

Week 1 of round 2 of 5/3/1

Squat - New 1RM of 193.5 - felt HEAVY
Reps: 135, 155, 165
75% x 5, 80% x 5, 85% x 5



Bench - New 1RM of 109
82, 87, 93 (Did 80, 85, 95)
75% x 5, 80% x 5, 85% x 5

Back Squat Training use 193.5 (90% of 215 (added 10#) = 193.5)

Bench Press Training use 109 (90% of 110 = 109)

Pull-ups: Sets of 4 x 5 sets
Push-ups: Sets of 10 x 5 sets

Weekend

Thursday and Friday 09/11-12/14

Thursday
Jogged 1.5 miles on treadmill. Took about 15 minutes. Incline from 1 - 3 most of the time, sometimes up to 8.



Kathy

Partner WOD:
50 Box Jumps, 18"
50 Pull-ups
50 Push-ups
50 DU's
50 Deadlifts, 153# (we did 83#)
50 DU's
50 Push-ups
50 Pull-ups
50 Box Jumps, 18"

One partner working at a time. We both did half of the reps for each round. 16:33

Wednesday 09/10/14

Deload Week

Deadlift
128, 138, 150
60%, 65%, 70%


Press
47, 51, 55
60%, 65%, 70%



Deadlift training use 213 (237 * .90 = 213)


Press training use 79 (88 * .90 = 79)

Monday 09/08/14

Week 4 - Deload Week (resting neck, next week add 10# to squat/dead and 5# to arms to 1RM)

Squat
110, 120, 130
60%, 65%, 70% x 5


Bench Press
60, 65, 70
60%, 65%, 70% x 5


Back Squat Training use 184 (90% of 205 = 184)

Bench Press Training use 99 (90% of 111 = 99)

Weekend?

Friday 09/05/14

Kathy metcon

20 minute AMRAP of:
20 squats
Row 300m
10 TTB
Completed 6 full rounds, plus 20 squats and 250m row.


Partner WOD:
50 Box Jumps, 18"
50 Pull-ups
50 Push-ups
50 DU's
50 Deadlifts, 153#
50 DU's
50 Push-ups
50 Pull-ups
50 Box Jumps, 18"

One partner working at a time.

Wednesday 09/03/14

Did not do - neck bothering me too much

Week 3 of 5/3/1

Deadlift - Training 213
75% x 5, 85% x 3, 95% x 1+
160, 181, 202

Press - Training 79

75% x 5, 85% x 3, 95% x 1+

59, 67, 75