Wednesday, March 31, 2010

PP, heavy Fran, good mornings and GHD situps

Push press

UGGGGGH...Goddamn these are slow to improve.

Then I did (my version) heavy Fran

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


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



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!

Monday, March 29, 2010

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

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.


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.

Saturday, March 27, 2010

Deadlifts and litvinov sprints

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

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.


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


Geez, this took forever.

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

Thursday, March 25, 2010

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

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

Push press
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.

Monday, March 22, 2010

Floor press and metcon

Floor press
75xmax. Got 15.

Last time I did 75 I got 9!

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

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.

Friday, March 19, 2010

Deadlifts and hill sprints


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.

Thursday, March 18, 2010

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)

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

Monday, March 15, 2010

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

Friday, March 12, 2010

Deadlifts, metcon

Tired, tired, tired....




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

Tuesday, March 9, 2010

Deload begins...

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

Push press



10 rounds
6 push ups
10 box jumps

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

Monday, March 8, 2010

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

130xmax reps. Got 14! Woohoo.

Then a metcon

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


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.

Saturday, March 6, 2010

Floor press, metcon

So, today was floor press
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


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

Thursday, March 4, 2010

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

Tuesday, March 2, 2010

DL and that's all


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.

Monday, March 1, 2010

PP, metcon

Push press
85xmax. Got 5


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


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.