PP, heavy Fran, good mornings and GHD situps

Push press
70x5
80x3
90x5

UGGGGGH...Goddamn these are slow to improve.

Then I did (my version) heavy Fran

15, 12, 9
70lb thrusters
pull ups-blue band

6:17

Last time(December) I used a heavier band AND my time was 10:27!!!

Then good mornings
3x8 at 80, 80 and 85lbs

Last I did 2 min of max GHD sit ups. Got 50

Good, good day.

Back squats and more back squats

Beautiful day to squat...

Back squats

100x3
115x3
130x17

YES!

Then I thought I'd do a metcon I did back in August to see how I've improved

30 BS(110lbs)
200M sprint
30 burpees

Time 6:41

My time before was 8:17 ....and this time I was already smoked from the 130x17!

Floor press, metcon

Geez, the gym was packed tonight. I had no one to help me with these so I had to press out of the rack.

Not cool

60x3
70x3
80xmax. Got 11.

Grrr, I wanted a few more but the rack is too low and pressing it from that position is a fucking bitch and it sapped my strength.

Then...

15, 12, 9, 6, 3

45lb KBS
Dips-blue band

Time: 4:58

I am happy with this. I had been avoiding that KB(that I begged for) Glad I made friends with it again.

Deadlifts and litvinov sprints

Oh, how I love 5/3/1...

Deadlifts
145x3
165x3
185xmax. Got 13. YES!!

Then I did Litvinov sprints with OHS

3x8 75lb OHS with 150M row sprint after each set.

Haven't OHS more than 65lbs in a while, so I'm pretty happy.

Metcon

21, 15, 9
75lb power cleans
pull ups-blue band
250M row after each set

Time:16:10

Geez, this took forever.

Sadly, I've been neglecting cleans. And it shows.

PP, good mornings, metcon, row....

Today was just a really good day. Good work day, good hair cut, good workout.

Push press
65x3
75x3
85xmax. I got 9

An improvement, small but still...

Then a metcon

12 min AMRAP
5(20lb) KB shoulder press
10 box jumps 20" FIRST TIME using a legit box in a metcon since my surgery!!!!
15 abmat sit ups

6 rnds plus sp and bj

I was slow due to the bj's but I'm so super excited I did it. After my surgery I had to do bj's on ONE 45lb plate! WOOOOT!!
Also, it was supposed to be KB push press but 20lbs was too light so I did shoulder press to make it more difficult.

Good mornings
3x8 at 75, 75 and 80lbs

Then a 500M row which was way slow-2 min

Last, 3 sets max ring dips with red band

14, 12, 7

That's all.

Floor press and metcon

Floor press
55x5
65x5
75xmax. Got 15.

Last time I did 75 I got 9!

Then a metcon
7 rounds
5 snatches(just bar)
10 burpees
13:07

The burpees seemed to suck more than usual today. I'm still adjusting to going to the gym after work. I'm still working on my form with snatches so I'm staying light.

Deadlifts and hill sprints

Deadlift

135x5
155x5
175xmax. Got 13

Pretty happy with that

Then, hill sprints at the park
40M hill. Sprint up, walk down
12 times with 45-60 secs rest between

I will say I was markedly slower doing sprints AFTER deadlifts.

5/3/1/ cycle 2

So glad to be back to heavier weights!

That being said, I'm not real happy with my push press progression(say that 3 times, fast)

PP
62x5
72x5
80xmax. I got 8. Meh

10 min AMRAP
5 dips(RED band, yay)
10 KBS 35lb
15 BJ (4 45's)
 5 rounds+dips

I am getting better at dips and BJ's.

Then 2 min max GH sit ups. 50

Then 20lb KB shoulder presses(these improved a lot)

15, 11, 7 (last time was 10, 8, 7)

I don't know why I've improved on these and not so much on the push press. Hmmmm

Ah, now off to work with a horrendous sinus headache

Oh boy...

10->1 OHS@55lbs and 1->10 burpees.

12:37. Yikes.

I lost a little bit of time pulling up my damn pants. Sheesh.

The OHS were all unbroken, at least.

So glad I didn't use 65lbs

Deadlifts, metcon

Tired, tired, tired....

Still deloading...so...

Deadlifts
80x5
95x5
115x5

easy

On the minute for 10 minutes
3 hang cleans@75lbs
3 ring dips with blue band

The ring dips were too easy and the HC's got hard. I need to work on these. Which is why I did them.

Metcon, good mornings.

I was beyond tired when I got to the gym after work. I totally didn't feel like working out.

10 min AMRAP
250M row
5 then 6 then 7, etc. 20#KB PP
5 rounds

It was supposed to just be 5 PP each round but it felt too easy. So, every round I added one.

Then good mornings
3x8 with 75 lbs

Deload begins...

I feel retarded lifting this light. Yea, yea, I know it's needed...

Push press
35x5
45x5
55x5

Lame

Metcon

10 rounds
6 push ups
10 box jumps
9:48

I was supposed to do good mornings after this but I was so exhausted and feel a sore throat coming on.

BS and metcon

Have I mentioned I love 5/3/1?

I have. Well, it's worth mentioning again. I see improvements every time I lift....

Back squats

100x5
115x3
130xmax reps. Got 14! Woohoo.

Then a metcon

3 rounds with 75lbs
7 front squats
7 push jerks
7 back squats

6:59

Geez, I thought I would do this faster. The stupid PJ's slowed me down. My upper body strength needs much improvement.

Man, my quads are shot.

Floor press, metcon

So, today was floor press
60x5
70x3
80xmax. I got 10. I'm really happy with that. Last week I did 75 and only got 9.

I think I'm starting to like floor press...

Then a metcon
5 rounds
5 power cleans@75lbs
7 burpees

7:00

Almost forgot....then I did 20 push press with 65lbs. Just for some fun :)

Row, metcon, GHD's

So, I was curious to see what my 500M row time was. I row a lot but had no clue what my time was. 1:50. Damn, I thought it would be better.

Sometimes I really wish I would excel at SOMETHING. I work, work, work, and I feel like I'm still just mediocre at everything.

Fuck. Today was just a rough day in general.

Then(and rowing before this metcon wasn't a great idea)
5 rounds
25 squats
10 push ups
rest 2 mins
5 rnds
10 jumping squats
10 pull ups BLUE band, hell yes!!!!!!

Holy shit, my quads.

I am glad I used the blue band. That's a first for a metcon

Then I did GH sit ups. 15x5

DL and that's all

Deadlift

145X5
165X3
185Xmax. Got 10

I was hoping for no less than 9 so I'm happy. At 3 I thought I was not even going to come close but I kept going..Whew! That was hard.

I remember over the summer when my 1RM was 175 and 185 was glued to the floor. Wow, funny!

Then I had a nice metcon planned but it didn't really happen.

PP, metcon

Push press
65x5
75x3
85xmax. Got 5

Metcon

5 rounds
5 OHS@65lbs
10 burpees
15 Box jumps(3 45's and a 25 lb plate)

HARD HARD HARD

In retrospect, 65lbs was too heavy. By the end I was probably taking 30 seconds for each rep.
Burpees suck, what's new
Box jumps went well at least

I did manage a 28" BJ today. That's a huge improvement from where I was after my surgery.

Then, out of curiosity I tried pull ups with the lightest band and got 16. That's a definite improvement.