Monday 09/01/14

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

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!

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)

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)

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

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

Monday 08/18/14

Squat - Heavy
182.5 x 5

Press - Heavy
80 x 5

10 minute AMRAP of:
5 Pull-ups
10 Wallballs