Good enough, is not.

Squats and car pushing

2010-09-24T20:45:00.001-05:00

What's not a great thing to do on the morning of a squat day?

Push your piece of shit car because it died on the damn highway....ugh

Anyway.. 5x5 squats today @ 120lbs Last set at 130lbs
I lost a lot of strength in these lately. From not enough sleep, food, training....

I had been doing these at 155lbs. Ah well, nowhere to go but up...

Front squats
5@95
3@105
3@115

These felt good.

Quick metcon

5, 10, 15 Wallballs
15, 10, 5 KBS@45lbs

Short but not sweet

Long time no see

2010-09-23T08:33:00.000-05:00

WOW, it's been 2 months since I've updated this. Shit...

Anyway, I won't bother backtracking. I'll just pick up with yesterday...

Bench press 5x5 @75. I used 80lbs for the last set.

Bench is weird for me. Some days it feels super heavy and other days not so much. But, I did get a compliment on my form. My bench form used to suck ass so that's a BIG deal to me!

Then, I took my client outside and together we took turns doing sprints pulling the sled. I only put 20lbs on but it definitely got hard after a few...We also did lunges and push ups between the sprints.

I've lost strength in a few areas, after slacking off for a few weeks....but, it's all good. I'm back at it!

DB complex

2010-07-22T21:19:00.000-05:00

Ewwwww, this was bad. It was supposed to be a DB complex but I used KB's

15 min AMRAP with 20lb KB's each hand
5 DL
5 hang power cleans
5 front squats
5 lunges
5 push press
5 jumping squats

I stopped at 13:30 because my back was killing me. I got 7 rnds

After resting for a few minutes I felt better so I did 150 burpees. In sets of 10.

Felt really good today!

Press 5x5

2010-07-22T21:14:00.000-05:00

Push press
77lbs x5x5

Not too bad

Metcon 3 rounds
5 power cleans@85lbs
250M row

Didn't time

Then some snatch form work

Squats

2010-07-19T20:27:00.000-05:00

Squats 5x5 this morning, in my garage

150x5x5

I actually failed in the third set and had to dump the weight. I don't have bumper plates at home. Damn, that's loud.

Then 2 sets of 3 1/4ish squats with 200lbs

Then I went down to 115lbs to get extra low 3x5

A few hours later I went to the gym.

OHS 65x8, 75x8, 85x4, 90x2, 90x2, 95x3 (PR) woot!!

Then a metcon-this was down right horrid

With the 45lb KB

3 rounds

10 goblet squats

10 step ups onto the bench

7 burpees

8:37

OMG, those step ups with the KB??? WTF. Gross

Then 1 arm KB OHS with the 20lb

3x10

Last, back extension

2x10

That's all :)

Bench

2010-07-17T18:26:00.000-05:00

Bench today. My form was much better after watching the series on EFS.

45x10
55x8
55x8
65x3
75x3
80x2
90x2

Then I just did a little rowing.

Deadlifts and P-chain work

2010-07-16T21:00:00.000-05:00

Deadlifts

120x10
150x5
150x5
180x3
180x3
200x2
200x2

This is a new program. Not sure how I feel about it, yet.

Glute bridges

185x3x8

Good mornings
95x8, 105x8, 110x8

110lbs is now the heaviest I've done on these.

Wall balls
5x10
With minimal rest between

KBS with 45lb

10,9,8,7,6,5,4,3,2,1

Snatch work, metcon

2010-07-14T08:24:00.000-05:00

Spent some time working on the snatch. Finally gave in and used a hook grip. Wasn't as weird as I thought.

I've neglected all the Olympic lifts for a while. My gym owner is really good at them, I'd be crazy not to tap into that resource.

Metcon

3 rounds
30 seconds battle ropes
10 pull ups-red band

Didn't time

Then I did a bunch of 1 arm kbs with the 25.

Squats

2010-07-12T20:32:00.000-05:00

Damn, my back is STILL sore from Wednesdays pulling. Geeez...

So, I'm starting 5x5 for my squats and push press. Today was squats.

5x5@145

Wow, I thought that would be too light. It wasn't.

Then, for something new I put 195lbs on the bar. Squatted it about 1/4 and held it for about a 5 count and came up. Just to get more used to heavy weight on my back. I did about 6 of those.

Then front squats
95x8
105x4
115x4
125x2

1 arm kb OHS with 20lbs
3x5 each arm

Goblet squats with 45lbs
3x10

GH sit ups

3x20

Max DL day at GORILLA PIT!!!!

2010-07-08T20:55:00.000-05:00

So...I thought it would be fun to go check out http://www.gorilla-pit.com/. I headed out at 7am for the 5 hr drive. It's an awesome gym. Lots of good equipment and no bullshit you don't need. Good loud and hard music(a must in my book) plus there's a Chipoltle's next door where you can(and I did)get a nice bowl of meat.

Let me say that it was retarded hot. Ty (owner of the Pit) was sweating just watching me. Hehehe

So.....my previous 1rm was 215 in February.

145x7

195x3-5 I forgot

215x2

225x1

235x1

245x1

250 FAIL

I really wanted 250. It would have been 2xbody weight. Arrgggg

Then, good mornings

85x8, 95x8, 105x8

Then, I did tire flips for the first time ever.

385lb tire. A bunch of times...

Last, farmers walks

up and down the pit with 90lbs on each hand

Oh boy!! I was a sweaty, stinky mess...

All in all it was an awesome day and I can't wait to return!!

Push press 5/3/1 day

2010-07-05T19:38:00.000-05:00

I debated going for a 1RM today. In retrospect, when my 3's set felt heavy I should have known it wasn't the day for that.

75x5
85x3
95x2
100x1
105x1
110 fail. Well....fuck, shit, goddamn party pooper.

And that's all there is to say about that. NEXT...

1 arm KB shoulder press@25lbs

R arm 13, 12
L arm 11, 8

Overhead squat
65x8
70x8
80x4
85x4

Dips with the red band
17, 6, 3

Wow, those went down hill in a big hurry.

Lastly, I thought I'd give 1 arm KBS a go. I already had the 25lb out...

3x20 each arm.

Whew! Good stuff.

You asked for my help

2010-07-04T10:13:00.000-05:00

Some truths I have found...

Every time someone asks me for help or argues with me about my lifestyle I think this..

1. You are fat. I'm not.

Really, isn't that enough?

I find it funny that an overweight, out of shape person would argue with me about diet or exercise.

If your way is so great why isn't it working???? Please, PLEASE don't tell me 'you really don't eat much'.

Stop. You are lying. No, shush..not another word. You're a liar.

(yes, an infinitesimal amount of the population has an under-active thyroid)

But...I'm guessing the bag of Doritos has a bit more to do with it.

2. In an attempt to, I don't know, impress me...tell me you started 'walking' every day.

Unless you're a quadriplegic I'm not impressed.

Walking, even really, really fast will not un-do the damage of the shit food you're eating.

If weight loss is in fact your goal, what you eat is so much more important than working out.

3. "But I can't live without potatoes, bread, pasta, Twinkies..."

Seriously? An item of food is that important to you? Really? I don't even know how to answer that. Go away and enjoy your Twinkies, then. Embrace your fatness because with that attitude it's here to stay.

4. Lastly, IF you seriously want to change your life for the better and really want my help, I'll go out of my way to help you get there .

conditioning work

2010-07-03T20:08:00.000-05:00

10 rounds
10 box jumps

I rested 10-30 seconds between rounds

100 wall balls

I broke these into sets of 12 or so.

Metcon and PC PR

2010-07-03T20:06:00.000-05:00

So, I was just going to do a little metcon. I hit my squat PR the night before so I didn't want to get too crazy.

Did an oldie but a goodie

5 rounds
5 front squats@85lbs
10 KBS@45lbs

7:02

After that I decided to work on my neglected power cleans.
I worked on these a lot before 5/3/1. I tried FOREVER to hit 100lbs and I finally did around January. Then I just blew them off. I think I did them in a metcon 3 or 4 times but at a lighter weight.

85lbs felt good
95 still not too bad

105, woot!!

Tried 110 but failed. I know my form needs work but this came from sheer increase in strength doing 5/3/1.

Squat 1RM day!!

2010-07-02T07:40:00.001-05:00

I didn't plan on doing my 1RM today but that's how I roll...sometimes just go with your gut...

155 was my old max. In February.

130x5
145x5
160x1 ...felt pretty easy. So, I decided to keep going...
180x1...felt not so easy...
190..1st try I started to lean forward and my spotter pulled me back a wee bit so I consider that a fail
190x1 SUCCESS!
200..Fail.

O course I am happy, happy, happy about this.

Couple of thoughts about this...As much as I love 5/3/1 and clearly it's worked very well...I think I need to try something different. My body seems to be getting good at lifting lower weights for reps but not necessarily getting good at heavier weights. The best way to describe it is this: when I put the 200 on my back my body said, "what the fuck is this????" Like it needs to get used to the feel of heavier stuff. Agree or not that's my theory.

After that I just did some KB goblet squats with the 45lb

3x10

And with that the gym was closing and I called it a day.

Nutrition note:

This day was fueled by

1,893 calories

77, 15, 9

Fat, Protein, Carbs

Holy shit...that's a lot of fat. Wow. Ummm, oh well...not saying this is good or bad. Just saying....

Deadlift 5/3/1 day

2010-06-28T19:01:00.000-05:00

I was pretty tired going into this....

Deadlift
170x5
190x3
215xmax. Got 5

Considering that was my max when I started, I'm pretty happy!

Then good mornings
85x8
95x8
105x8

First time doing over 100lbs on those!

Then 1 leg SLDL with the 25lb KB
2x10 each leg

And lunges with the bar on my back, with 65lbs
2x10 each leg

Then I did a little metcon I did long ago.

Max deadlifts with 145lbs in 2 minutes

I got 31.

Push press

2010-06-26T19:45:00.000-05:00

Push press
65x3
75x3
85x11

Oh yes!! Then for fun I rested and did 4 more. Then...rested a few more, put on 90lbs and did 4 more :)

Handstand holds. About 7. I don't know how long..

Then some incline push ups.

Squats

2010-06-25T23:27:00.000-05:00

It should be noted as I was loading the bar tonight someone said, "So, why do you squat so much?"

Hahaha...

Back squats
115x3
135x3
155xmax. Got 9

155 is my old 1RM...
That's 1 more rep than last time!
Then...
5 Rounds
10 wall balls
200M row

Then ...

Front squats
115x5
120x4
130x3

130 was my old 1RM

Bench 3's day

2010-06-24T20:40:00.000-05:00

Bench press

65x3
75x3
85x max. Got 6

No comment

Then..

21, 15, 9
squats
push ups
GH sit ups
100M sprint between rounds

7:06

The only thing better than this work out is doing it when it's 92 degrees with no air.

Really, it's fun

Metcon

2010-06-24T20:36:00.000-05:00

21, 15, 9

OHS@65lbs
Burpees

8:36

Well, well, well...last time I did this in 7:50

With 45lbs

Oh yes

I'm especially happy I did the first 21 OHS unbroken.

Deadlift 3's day

2010-06-22T07:20:00.000-05:00

Deadlift

160x3
10x3
200xmax. Got 9

Ok, nothing special...

Good mornings
85x8, 90x8, 100x8

1 legged straight leg deadlift with 20#KB

3x10 each leg

pull ups

Gross

2010-06-18T08:17:00.000-05:00

Yesterday was just a metcon...I have squats today and didn't want to do anything to interfere with that.

I was going to do something kinda easy...but somehow I got talked into doing the workout with 2 of the guys....I'm also fighting a chest cold, infection, pulled muscle...I don't know what...

Anyway, this sucked

3 mins max cals on the rower

rest 1 min

2 mins hang cleans

rest 1 min

1 min anyway overhead

rest 1 min

2 min hang cleans

rest 1 min

3 mins of

5 pull ups

10 push ups

15 air squats

The womens weight was 45lbs which I thought sounded too light. HAHAHAHA....no

Counting total reps and calories I got 222. Not too bad. Not too great, either...

Damn, I'm way behind on this!

2010-06-18T08:11:00.000-05:00

What the hell? My poor neglected blog...

I'm just gonna put a bunch of shit here to get caught up

Deadlifts

150x5
170x5
190xmax. Got 14

Holy fuck!! Wow, that really surprised me!!

Good mornings
75x7, 85x8, 90x8

Next day..

12, 9, 6
Deads at 145
Thrusters at 65

5:27...beat my old time by 18 seconds. Jesus, does that suck!!!

Bench
65x5
70x5
80xmax. Got 7

Bleh

Then 80 push ups and 80 GH sit ups

Press
65x5
70x5
80x13

WOOHOO!! This makes me happy

AWESOME DAY

2010-06-08T22:46:00.000-05:00

Is it wrong to be semi-nervous all day about what you're going to do in the gym?

So, it's my 5/3/1 day for back squats

When I started my 1RM was 155.

125x5
140x3
155xmax. Got 8!!

Totally stoked about this.

Then, overhead squats

65x8, 65x8, 85x4

Lunges with the bar on my back

10 each leg with just the bar
10 with 65lbs
10 with 65

And if that wasn't enough on this glorious day...I thought I'd try the Atlas stone AGAIN. Ours is 115lbs. In NY I tried the 110lb SEVERAL times and could not do it.

Today, I did. Twice. It should be noted that I only got it into my lap. But I don't care. I'm still happy.

Is it wrong to get sooo excited over an awesome day at the gym??? Damn, it's like a high..

metcon

2010-06-08T22:38:00.000-05:00

10 min AMRAP
10 pull ups
10 GH sit ups
10 back extensions

5 rounds

Pull ups, as per usual, killed me

Then I rowed
500M, 250M, 250M

That's all.

Bench

2010-06-06T18:32:00.000-05:00

5/3/1/ day for bench. I was doing this at home. Alone. I was a wee bit apprehensive about benching without a spotter. But, it's not like the weight is real heavy or anything...

My bench sucks. Really. Last week I sucked balls. My last set was 85 for max and I only got 3.
This week was supposed to be 90 for max reps. But, I decided to keep it at 85.

65x5
75x3
85xmax. Got 4.

I'm definitely not increasing the weight on this next cycle.

Then, push ups with my feet elevated on my stairs.
8 sets of 10

My god, this sucked

2010-06-05T13:14:00.000-05:00

I hate to preface this with an excuse...like how bad I am at hang cleans. BUT, holy shit, do I suck at those! Everything should be cleaned FROM THE FLOOR :)

5 rounds
10 deads
10 hang cleans
10 push jerks

13:50

I only used 65lbs! Obviously the deads were super easy and the jerks weren't too bad. But, the cleans got really S-L-O-W at the end.

Whew!

Bunch of catch up...

2010-06-05T13:09:00.000-05:00

I have a habit of not blogging about my shitsola training days(as someone pointed out)

Here goes, anyway..

Deadlifts
170x5
190x3
215xmax. Got 4.

Yeah, not happy. Sooo...215 was my max when I started. Blah, blah, blah...

Then
Good mornings(new wider stance)
75x8
85x8
95x8

1 leg SLDL with 15lbs
4x10 each leg

My balance still sucks on the right side with these.

Busy, busy..

2010-06-03T12:07:00.000-05:00

I just realized I haven't updated this in a few days.

I've been busy contemplating life and where exactly mine is going. Anyway...

My press day was totally shitty. I debated not even going to the gym because I was tired from the previous days hell, i.e., travel...

Push press
72x5
82x3
92x4

Then some single arm KB shoulder press with the 35 and then the 25
and shoulder press 45lbsx15

Ring dips with red band. 3 sets of max reps
15, 9, 10

6/2

I re-visited a metcon I did a while back

10 minutes max KB swings.
I used the 35lb and got 134

Last time I used 30lbs and got 114.

That's good.

Much better day

2010-05-30T14:03:00.000-05:00

Back squats
115x3
130x3
150xmax. Got 7

I'm pretty happy with this

Front squats
95x8
110x6
120x2

Good mornings
(with a wider stance than I'm used to)
75x8
85x8
85x8

Then we all went outside and Nikki and I pushed the prowler.
10 passes loaded with 90lbs

FUCK

Then, farmers walks
2 passes with 100ish lbs each arm

press, pull and bench

2010-05-30T06:35:00.000-05:00

Couple of days thrown in here
I push pressed in the garage at home the night before I left for NY.
65x3
75x3
85x11

This was awesome. Last week was 80x9

Then, some 1 arm shoulder presses with a 25# plate. Well, that's awkward.
Shoulder press 10 reps with 50lbs
Handstands. I discovered I can use the squat rack for this!

5/28 NY

I just do not lift as well when I'm on vacation
DL
160x3
180x3
205xmax. Got 7

Bench press
65x3
75x3
85xmax. Got 3. WOW. The worst set ever. In terms of a low number of reps.

Then, to make my shitty day even better I went outside and attempted the 110lb atlas stone.

Can't lift it. At all. Not even off the ground.

I will say, for not lifting it I sure was sore the next day.

I really need to go do SOMETHING at the gym I am good at. Anything.

Squats, metcon and lots of sweat

2010-05-24T20:50:00.000-05:00

I did my squats early this morning out in the garage. It was already hot as hell and extremely humid.

Back squats
105x5
125x5
140xmax. Got 12.

I could have gotten at least 2 more but I stopped at 12. Pleased with this.

After work..
30 back squats@110lbs
200M sprint
30 burpees

6:07

A 35 second improvement over last time

3x8 good mornings
85lbs, 95, 100

Goblet squats with 55lb KB
2x10
Lunges with 55 KB
2x10 each leg

Not much here

2010-05-24T07:09:00.000-05:00

I don't have much to write here. I had 4 days on(M-T)so I rested Friday. I didn't work out Saturday because I had plans. I did end up going on a crazy long and hilly bike ride, though. My plan was to train at home on Sunday.

Bench press
65x5
70x5
80xmax. Got 6

I'm not sure, it might have been more. I lost count when my spotter(my dad)wandered away and I had to yell for him to come back.
Needless to say, I wasn't really feeling it today. No reason, I just wasn't into it.

Then I did floor press. 30 reps with just the bar. And 15 reps with close grip. 15 with a super wide grip.

Last, I did push ups. 15 with my feet elevated, 10 regular.

That's it. No metcon like I had planned. Went to the beach instead.

Don't do this. It sucks

2010-05-20T20:21:00.000-05:00

10, 9, 8, 7...1 burpees, 1,2,3,4...10 KBS@45lbs

10:56

Horrible

3x3 GH raises
I'm not totally sure I'm doing these right so I don't want to do too many. Not that I could. They're god awful hard.

3x20 GH sit ups

3x10 each leg 1 legged SLDL with 15lb KB

I'm tired, rest day tomorrow is more than welcome!

NEED to work on O lifts!!!

2010-05-19T08:54:00.000-05:00

Note to self....do more Olympic lifting!

If it's not one thing it's another. Sheesh. I have sadly neglected my cleans while doing 5/3/1

I did this metcon
5 rounds
5-85lb PC's
10 box jumps-20"

10:36

First of all, I did this same metcon a few weeks ago and did it almost a minute faster. No surprise there, I failed on several of the cleans this time. In the second round I failed at 3 in a row! It was all form.

Just another thing to add to my list of things to work on...

YAY! First day of lifting at home

2010-05-17T21:04:00.000-05:00

So, I have my sweet weights at home now. So, I did my presses this morning and the rest after work at the gym.

Nothing like lifting in your PJ's with your coffee :D
Push press
65x5
75x5
80x9

Well, that could have been better. Those iron plates! Why do they feel heavier?? Oh well...

After work

10 min AMRAP
5 thrusters@70lbs
5 pull ups-red band
200M run

3 rounds plus the thrusters and pull ups

Yeah, I really really suck at running

KB shoulder press
30lb Land R arm 5
25lb L 9 R 10
25lb L and R 5

Max dips-red band 9, 12, 9

3 hand stand holds

Pretty happy with today

Last day of deload, bench and squat

2010-05-15T16:21:00.001-05:00

Ahhhh, goodbye deload..

Squat
65x5
77x5
93x5
Bench
45x5
50x5
55x5

Easy peasy

No metcon today. My gluteus maximus is SORE!!!

But I learned a few new things to help my hamstrings improve

The best was the 1 legged straight legged DL with a KB for counter balance. (or that's the best description I can come up with)

I realize how bad I am on my right side because of my surgery. I notice this when I do lunges as well. Anything that requires 1 leg really emphasizes my weakness on that side. Anyway, I really felt it in my hams. I've been reading a lot lately about being quad dominant(I certainly am)and learning how to use your glutes and hams more.

Good day!

Deadlift, metcon and lunges

2010-05-14T20:28:00.001-05:00

Oh my ass...

Deload week continues..

Deadlift
95x5
115x5
135x5

Then a 10 min AMRAP
10 GH sit ups
5 GH raises

I stopped when I hit 10 rounds because I don't need to do more than 100 GH sit ups

7:58

Then

3x10 goblet squats with 45lb KB
2x10 lunges each leg with the 45

Yeah, I think I'll be sore tomorrow...

Ooooh, and the atlas stones have arrived. THANKS JOHN!!!!!! You're the man :)

Quick metcon

2010-05-14T07:51:00.000-05:00

Still deloading, so just a short metcon

5 rounds
15 squats
10 pull ups-blue band
5 box jumps-20"

7:54

I used the blue band for these in an effort to do stricter pull ups instead of kipping. So that someday I might actually be able to do a fucking pull up. I am getting REALLY good at chin ups, though. I guess my biceps are stronger than my back??!! I know this can't be true...

Deload push press

2010-05-12T20:51:00.000-05:00

Push press
45x5
50x5
55x5

AMRAP 10
5-25lb DB PJ
50 jump ropes
100M sprint row

Those db jerks take some getting used to. And for some reason I was a jump rope retard tonight. I just kept fucking up.

Bench and squat

2010-05-12T20:43:00.000-05:00

Note to self, don't do two lifts in 1 day.
Bench
70x5
80x3
86xmax. Got 5

Squat
120x5
132x3
147xmax. Got 5

Sucked. Eh, whatever.

Good mornings
85x8, 95x8, 100x8
These are going well, at least.

OHS
65x8, 75x4

4 rounds
15 push ups
15 box jumps

Not timed

Front squats and rows

2010-05-07T06:59:00.000-05:00

3 rounds
5-95lb front squats
250M row

rest between rounds

Then 3 rounds
3-105lb front squats
200M row

I don't know the time on these.

Not a bad day just distracted by life

Fabulous day of deadlifts

2010-05-05T21:07:00.000-05:00

Great day...

Deadlift
165x5
185x3
205xmax. Got 8!

Oh, I am pretty fucking happy with this.

Damn. 5/3/1 works.

Then farmers walks with 2-70lb KB's....
16(50ft)passes. OMG that gets hard!

65 GH sit ups

3 sets of max pull ups with red band

Great day.

Metcon

2010-05-04T08:07:00.000-05:00

Just did a metcon today. I wasn't sure exactly what I was going to do today so I joined the class for once.

5 rounds
10 ring dips-red band
15 air squats
20 floor dusters

7:08

That felt pretty easy. I added

10 rnds
10 KBS-45lbs

I didn't time this.

1.5 pood no longer seems crazy

John, my buddy from the gym, who is going to regionals this weekend did a second workout that was insane. He never complains. John, you are a BEAST!!!!!

Push press

2010-05-02T18:44:00.000-05:00

This has been the slowest lift to improve. So, I was especially happy with my results today.

Push press
70x5
80x3
90x9

I still have the scar on my leg from when I failed trying to press 90lbs and dropped the bar. Not that long ago...

KB shoulder press with 25lb
R arm 10, 10, 7
L arm 9, 6, 4

Ring dips with the red band
12, 11, 9

5 hand stand holds. Just as long as I could, the last one was about 45 seconds

Jump rope

Metcon

2010-05-01T21:50:00.000-05:00

A dreaded 'metcon only' day...

My hamstrings were still a bit sore from the good mornings. Especially the right one.

This was supposed to be
10. 9, 8, 7, 6.....1
KBS-45lb
Box jumps
Pull ups

Oh boy, I couldn't do the jumps. My hamstrings just wouldn't cooperate. So, I just did the swings and pull ups.

The 45kb really is getting easier!

After I rested for a few I did a few minutes of jump rope. THEN I did some box jumps so I didn't feel like a complete failure :)

Squats

2010-04-30T06:45:00.000-05:00

I really wasn't sure how I'd do on these. My legs are always so tired after work...

Back squats
110x3
125x3
140x11

I know I had at least one more in me but I decided not totally kill myself.

I'm very happy with this!

Overhead squats
65x8
75x5
85x3

Good mornings
85x8
90x8
100x8

Wow, I've never done good mornings with 100lbs...

A really, really good day! And today is a well earned rest day.

Power cleans and box jumps

2010-04-28T20:46:00.000-05:00

Just a metcon today.
I tweaked the one I had planned, which was PC's and burpees because my chest and shoulders are DEAD!!

So, it was
5 rounds
5-85lb power cleans
10-20" box jumps

9:42

The only thing somewhat similar I have to compare this to is the
5 rnds
5-75lb PC's
7 burpees

That time was 7:45

I'm happy, I added 10lbs and did the bj's. 2 minutes longer but who cares?

SQUATS tomorrow...

Bench press and stuff

2010-04-27T21:02:00.000-05:00

Ok, I rested yesterday because I still felt really sore. The heavy deads, farmers walks, GHD sit ups and pull ups wore my ass out. Hmmm, go figure...

So, I'm trying to do things a bit differently now. No metcons on lifting days. I was driving myself into the ground. My job is not crazy hard but I am on my feet all goddamn day. I feel like I am in a constant state of exhaustion. And I was starting to lose strength at the gym.

I feel like I'm at a turning point with my training. I already feel like my conditioning is shit. I know it is. And as much as I'd rather lift all day long and say "fuck the metcons", I can't. Who cares if I can squat 200lbs if I'm winded climbing a flight of stairs? I have to find a happy medium....

So, today...bench
65x3
73x3
82xmax. Got 9

Who knew my form was horrible? I just switched to bench from floor press. I haven't really benched in a few years and I'm sure my form sucked then, too.

Still, it's better than last week and that's good enough for me. Improvements, no matter how small are STILL improvements...

3xmax push ups
29, 8, 7
3xmax dips with the red band
8, 8, 5

120 singles with the jump rope

Deadlifts

2010-04-25T12:38:00.000-05:00

Another shitty performance. Yea, yeah, I know all about ONE bad day at the gym. No big deal, move on....But, I'm seeing a pattern here with myself. I need to figure out why. I AM eating enough. Sure, I have lower cal days but I make up for it, believe me.

Conditioning too much? NO. I only do short metcons. In the last month I have done 1 metcon over 12 minutes.

I am easily the least conditioned person at my gym. I wouldn't mind much if I was insanely strong but I'm not.

So, I'm mediocre strong and my conditioning is shit. Fantastic.

Ok, I'm done bitching..

Deads

150x3
175x3
195x8

3 sets of max pull ups

Farmers walks with the 70lb KB's
4 passes across the gym/15 GHD situps

4 rounds. Not for time.

Press and jerks and stuff

2010-04-24T07:30:00.000-05:00

The gym was mid demolition so this was a little awkward

Push press
65x3
75x3
85x9

Finally, a decent press day.

7 rounds
4 push jerk-75lbs
6 pull ups-blue band
10 box jumps-20"

13:01

I felt like I did good with this even though I checked my notebook and see last time I did it in 8:26??!!!

Wow. It's ok. I know last time I used 2 45lb plates for bj's, used 70lb for the jerks and used a heavier pull up band.

It's cool.

Back squats, front squats

2010-04-23T06:55:00.000-05:00

I need to re-arrange my training schedule so I do squats on the weekend or my short work day.

I just had no energy after being on my feet all day yesterday. I'm still pleased with my performance.

Back squats
100x3
115x3
130x16

Front squats
95x8
105x5
115x2

Good mornings
95x8

That was it. I was too tired. Skipped the metcon and went home.

Bench and metcon at Crown Point

2010-04-22T06:56:00.000-05:00

So, I've switched to bench press from floor press after 2 cycles. I'm just using the weight from my floor press.

The bench seems a little bit harder to me.
60x5
70x5
80xmax. Got 10

Then, I did a metcon.

5,4,3,2,1
185lb Deadlifts
80lb Thrusters
Burpees

I don't even know the time.

I do know by the time I got to the '2' set I tried to pull the 185 twice and failed so I had to pull off two 25lb plates to finish.

That was a tough workout.

Elizabeth

2010-04-22T06:46:00.000-05:00

I was way too tired to do this today. But, I didn't want to take another rest day.

So, I did it with 65lbs, which is the same weight I used last time. However, last time I did jumping ring dips. This time I used the lightest(red)band. Way harder.

6:35

The cleans were very easy, it was the fucking dips

Deadlifts

2010-04-18T19:33:00.000-05:00

Deadlift
140x5
160x5
185xmax. Got 12

I don't get it. I should have done better.

Eat more, eat more, eat more. Really? I don't know. I've been pissed about this all day. Maybe I don't want to eat more. I need to decide what I really want to do. My max sets lately have been shitty.

Farmers walks with 2 70lb KB's
4 passes across the gym
4
6

Shit load of pull ups

I did try the rope today and climbed it, no problem. Twice.

Amazing how a great PR can give you a high all day and a shitty performance can fuck with your head.

Front squats and sprints

2010-04-16T19:55:00.000-05:00

3 rounds
5 Front squats-90lbs. Last set was 95lbs
100M sprint

1:30 rest between
Time after subtracting rests was 4:30
Well, this was fun, minus the running.

I could have gone heavier on the FS. That's why I added 5lbs for the last set.

Then I worked on my snatch. Which is a complete disaster.

Tomorrow....Deadlift :)

Cycle 3, PP, ring dips and a metcon.

2010-04-14T22:32:00.000-05:00

So happy to be back at it.

Not happy with my press tonight, though. Arrrgg, this lift always gives me trouble.
65x5
73x5
85xmax. Got 6.

That's a POS. However, someone pointed out that I wasn't fully locking out at the finish, and I have a nasty habit of looking up. Maybe working on that will help. Otherwise I'm turning to the juice ;)

Then max ring dips with red band
12
9
7
Then 12 min AMRAP
5 push ups
7 KBS(45lb)
9 box jumps-20"

6 rounds+push ups and KBS

Well, the 45 is starting to feel pretty good.

Last day of deload....

2010-04-14T07:21:00.000-05:00

Well, we finally got a bench. So, I switched to bench press instead of floor press.
Bench press
40x5
45x5
50x5

Back squat
65x5
70x5
90x5

Easy

1K row: 4:21
250M: 56 sec
250M: 59 sec

I had planned on doing a 2K but my abs were killing me from the previous days 90 GHD sit ups. Hence the slow time.

On to cycle 3....

Deload=boring

2010-04-12T21:17:00.000-05:00

10 min AMRAP
10 push ups
15 GHD sit ups
20 squats

5 rnds+push ups, GHD's and 6 squats

Then 3xmax rep pull ups with red band
9,7,6

That's it. Gay.

DL and Box jumps

2010-04-10T13:17:00.000-05:00

12, 9, 6, 3

175lb Dead lifts
20" Box jumps

7:11

This was fun. And pretty hard at the end.

Rowing Grace, good mornings and sand bag sprints

2010-04-10T12:59:00.001-05:00

3 rounds
10 C&J(80lbs)
250M row

10:58

Last time I did regular Grace it was with 70lbs so I'm cool with this.

Good mornings 3x8(85,85,90lbs)

7 50M-ish sprints with 20lb sand bag

First time using the sand bag. Kinda awkward at first, but fun :)

Deload again

2010-04-08T07:57:00.000-05:00

Deload starts again..

Push press
45x5
50x5
60x5

Then a metcon
5 rounds
200M row
7 KBS-45#
7 ring dips-red band

11:20

Then KB shoulder press. Bumped up to the 25# this time
R arm 7,7,6
L arm 6,6,5

Then some hand stand holds and I managed a few swings with the 53#KB. Last time I tried I couldn't swing it at all.

HORRIBLE squat day

2010-04-06T20:28:00.000-05:00

This is one of those days where I did so damn bad I don't even want to write about it...

Back squats

110x5 (these felt heavy, not a good sign)
125x3
140xmax. I got 6. SIX??? Yes, 6

What the fuck?? Last week I did 130x17. I don't even know what happened today....

So then I did tabata front squats with 70lbs. Lowest set was 6.

And still feeling disgusted with myself I decided to jump in with the class for their workout.

I missed the first 1k row but did the rest which was
25 KBS-35#
25 push ups
25 abmat sit ups
25 squats
25 KBS
500M row
I have no idea what the time was. I don't care.

Floor press, metcon, BOX JUMPS

2010-04-06T07:16:00.000-05:00

As much as I love floor press, it sucks having to rely on someone to help you. Grrrrr....

70x5 (this was supposed to be 65. I screwed up)
73x3
83xmax. Got 11.

I'll take that.

Then AMRAP in 12
5 push ups
10 knees to elbows
15 box jumps-20"

4 rnds plus push ups and k2e

A. Knees to elbows are stupid
B. ^^^^^^^^^^^^^^^^^^^

No, really. These took forever. The push ups were too easy and the jumps went really well!

So, I was feeling all confident on the 20" box. I decided to try the 24" after I finished the metcon. Initially I held on to a pull up band to make sure I could do it. Then I did 25 in a row. Wooot! This is a major improvement over the 45# plate that I was using last summer :)

Deadlift, pull ups and farmer walks

2010-04-03T15:30:00.000-05:00

I was actually nervous about this, haha. My 1RM before I started 5/3/1 was 215....

Deadlift
155x5
175x3
195xmax. Got 10.

Totally content with 10!

Then 3 sets of max pull ups with the blue band. Shit, I forgot to record my numbers on this.

Then I did some farmers walks with a 70lb KB in each hand.
2 passes across the gym
4 passes
2 passes

Oh man. After the DL these got pretty tough.

Metcon, nothing special

2010-04-03T15:22:00.000-05:00

5 rounds
100M sprint
10 box jumps, 20"
5 KBS 45#

10:58

Slow due to the BJ's but I'm ok with that.

PP, heavy Fran, good mornings and GHD situps

2010-03-31T20:43:00.000-05:00

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

2010-03-31T07:17:00.000-05:00

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

2010-03-29T20:56:00.000-05:00

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

2010-03-27T13:42:00.001-05:00

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

2010-03-27T13:36:00.000-05:00

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....

2010-03-25T07:09:00.000-05:00

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

2010-03-22T20:22:00.000-05:00

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

2010-03-19T20:40:00.001-05:00

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

2010-03-18T07:20:00.000-05:00

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...

2010-03-15T20:43:00.000-05:00

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

2010-03-12T20:32:00.000-06:00

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.

2010-03-12T20:27:00.000-06:00

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...

2010-03-09T19:47:00.000-06:00

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

2010-03-08T19:36:00.000-06:00

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

2010-03-06T08:19:00.001-06:00

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

2010-03-04T21:43:00.000-06:00

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

2010-03-02T20:56:00.000-06:00

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

2010-03-01T23:11:00.000-06:00

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.

FGB=FYM

2010-02-27T20:56:00.000-06:00

I'm not going to lie, this was horrible. So horrible you may not want to read it....

I hate FGB. I've only done it twice before but I remember it well.

So, I decided to be a trooper and join the group today.

Well, my legs were fucking dead from yesterday's hill sprints. But, I still didn't think it would be THAT bad.

It was.

SDHP...I never do those. I think they're gay. And that is all.

Box jumps...first set was good. After I got tired they were a joke with my right leg. ARRRGGHHHHH

Row...not horrible but I expected better

PP....this was the high point of the whole goddamn miserable workout

Wall balls....OMG, not even worth mentioning

I do my own programming, metcon wise, and I clearly have some glaring deficiencies. My conditioning needs major help.
So, more sprints, hill sprints, burpees and short and hard metcons....

I'm not going to beat myself up about this. I learned what I need to work on and will make the necessary changes.

Hill sprints and pull ups

2010-02-27T20:43:00.000-06:00

I decided I had run out of excuses...it was time to do some hill sprints. And why not? I had 4 hours of sleep, moved all day long and it was windy and 22 degrees.

Perfect.

I found a perfect little (read HUGE) hill that was basically free of snow and ice.
Hill sprintsX10
My rest was the walk down, about 35-45 seconds. This sucked. I'll be doing it weekly.

Then I drove to the gym to do pull ups. Yes, I'm still using a band
3 sets max pull ups
25, 20, 19
I thought that seemed like an improvement so I checked my notebook. It was, not as good as I initially thought but that's another story.
In December I got 17, 12, 11

Yay

Then I did max GH sit ups in 2 min.
Got 52
That does beat my old best by 3

I did crank out another 20 pull ups right before I left... :)

Floor press and PC's

2010-02-24T14:56:00.000-06:00

Nothing real exciting about this one. I was sore as shit going into it..

Floor press
55x3
65x3
75xmax. I got 9
It did at least feel a bit less awkward.

Then I did some heavier power cleans

65, 65, 75, 85, 85, 90, 90(those felt heavier than I would have liked) 75, 75, 85

My landing is really gross when it starts to get heavy. My right leg kinda pops out to the side. Gotta work on that. Which is why I dropped the weight so I could focus on form. My 1RM is 100lbs. However, my lower back was extremely tight from the previous days' heavy DL, sledgehammer swings and pull ups...

Deadlifts and metcon

2010-02-22T18:47:00.000-06:00

DL
135x3
155x3
175xmax. I got 10.

Happy with this. My goal was at least 7.

Then...a fun little metcon

5 rounds
30 sledgehammer swings
20 air squats
10 pull ups(green band)

Time: 11:29

Oh boy. This was my first time ever swinging the sledgehammer. Once I got the hang of it, I really liked it. The hardest part of this was the pull ups. Of course.....

I predict I will be a bit sore tomorrow :)

Floor press 1RM, metcon, good mornings

2010-02-17T18:39:00.000-06:00

After deciding to ditch PC's as a lift in 5/3/1 and seeing as we don't have a bench...floor press it is.

I've never done this before and it felt a little weird.

90lbs.

The I did a little metcon. With 65lbs on the bar...
3 cycles of
Power clean
front squat
push jerk
back squat
Rest 1 minute

Repeat 4 times. After subtracting rest time I got 4:52. This was a light weight. I didn't want to do anything too crazy today.

Then, good mornings
I upped the weight today, pretty pleased with myself on these. I've been doing these with 65lbs
8x70lbs
8x70
8x80

My hamstrings might be giving my quads some competition :)

Back squats, metcon and KB shoulder press

2010-02-16T21:41:00.000-06:00

My first mistake was thinking the weight sounded too easy.

Today on 5/3/1 was back squats

90x5

100x5

115xmax reps. I got 12

Wow, that felt way harder than I thought it would OR should. And my knees were coming in on the last few.

No good. Damn.

AMRAP 10

5 thrusters@55lbs

10 burpees

5 rounds+3 thrusters

What?? This was horrible. I mean, *I* was horrible.

I actually was going to do the thrusters with 65lbs but it was suggested I check my ego and focus on form. Eric DeWitt, I love you...

Then I did some 20 lb KB presses. 3 sets, max reps each arm

On a happy note....the 44lb KB arrived!!!!!!!! Wooot!

I gave it a whirl, just to make sure I can swing it...good news, I can.

PC's maybe not a good lift for 5/3/1

2010-02-15T19:41:00.000-06:00

Well, I had decided to trade out bench press for PC's....because...
A. We don't have a bench at our gym
B. I really like O-lifting
C. Refer to B.

This is how it went
Power cleans
60x5
65x5
75xmax reps. I got 32. What? Yes, 32. I didn't even fail, I just quit. My back was pretty tight and I started to think perhaps this was not such a great plan. Not exactly how it's supposed to go. Well, I've got some thinking to do on that one....

Then Tabata rows.

I did the whole cycle twice.
Not really fun.

Then...I just felt like I wanted to do a little bit more(yeah, I don't know why)

So I thought 2 minutes of max KBS would be fun. You know, not too bad. It's only 2 minutes, after all.

I got 54. Oh shit that sucked. Like really sucked.

I managed 40 or so without stopping. Then I pretty much saw a bright light and I wanted to go to it....

And I'm an Atheist! haha

Really, it was a good day :)

5/3/1/ DL and metcon

2010-02-14T08:58:00.001-06:00

I really love this program.

So, today started off as a horrible day but slowly got better :)

Deadlifts

125x5
145x5
165x max, I got 10

Whew! I wish I could say it was easy but those last few were HARD!

Metcon

10 min AMRAP
5 Front squats@75lbs
10 pull ups

got 6 rounds + front squats

The issue here was the pull ups. The FS felt pretty easy at that weight. The pull ups got real S-L-O-W at the end.

Then I did max GH sit ups in 2 minutes. I got 42. Less than last time. But some weirdness is going on where my feet keep wanting to slide out. Hmmmm

Metcon only

2010-02-10T19:54:00.000-06:00

Day 2 of 5/3/1/ and just a metcon today. I had a workout planned but when I got to the gym I decided to workout with the guys.

A rare occurrence indeed.

3 rounds of
10 pull ups
10 push ups
10 HANG cleans
10 ring dips

Oh fuck me sideways.

Well, well, well....I got my ass handed to me by those hang cleans. I never do those anymore. It's always power cleans. My 1RM power clean is 100 lbs.
I loaded the bar with 75lbs and had to pull 5 lbs off halfway into the second round.

Jesus. It didn't help that I was in an utterly awful mood, but still....

My time was like 12:11 I think. Horrible to be sure.

Whatever, tomorrow is another day, a rest day...
I'm spending the day in Chicago, eating yummy food and enjoying good company :)

Start of 5/3/1

2010-02-09T22:08:00.000-06:00

So, I've taken a hiatus from blogging because my workouts have not been worth writing about. I was having some issues that I thought might be stemming from my surgery so I backed off heavy lifting until I saw the Dr.

Anyway, I got back to it today and also started the 5/3/1 program....pretty excited about this. I'm hoping to add 100lbs to my back squat this year.

KIDDING....

Push press
65x5
70x5
75xmax reps. Got 11

That was fun :)

Then a 10 min AMRAP
5 OHS@55lbs
10 KBS@35lbs

Got 7 rnds+5 OHS

Hmmm, potentially I could have gone heavier on the OHS but I'm a bit out of practice. And seeing as I only got 7 rnds maybe it was the right weight to use.
Surprisingly, it was the KBS that got damn heavy towards the end!

All in all it was a good day and did wonders for my mood to be back at the gym :D

PP, good mornings and metcon

2010-01-19T20:33:00.000-06:00

Back at my home gym...

Push press 4x1
45, 65, 80, 95, 100, 100, 100, 100, 100(PR) WOOOOOT!!!

I'm not really sure what my old 1RM was. The most I've done is 85 for 3 and the other day I failed at 90.

I'm totally happy with this.

Then good mornings 3x8 with 65lbs.
These are getting easier. I shall increase my weight next time....

Last, I did a metcon
Row 200M
max pull ups
row 200M
max push ups
row 200M
max pull ups
row 200
max push ups
Time was 9:20

I forgot to record my numbers for the push ups and pull ups. Ha, oh well...

NY workouts

2010-01-19T20:20:00.000-06:00

I've missed blogging on a few workouts because I was in New York.

While I was there I did an AMRAP in 10 of
3 65lb thrusters
6 push ups
9 un-anchored sit ups
Got 9 rounds

And it sucked

Then on Sunday I did DL 4x1

135, 185, 205, 215(PR)225(fail)

Yay. My old 1RM was 210

Only an increase of 5 lbs but I did get a couple of good tips on my form. Hopefully, with the 5/3/1 program it will go up a lot more. I'd love to have a 2xbodyweight by the end of the year.

Then, Nikki and I did some farmers walks and prowler pushing.

I love that shit. I wish we had a sled at my gym :(

As much as I hate coming home it is nice to workout at my own gym again.

Where I have lots of space.

Snatch and DL/KB thruster

2010-01-10T09:29:00.001-06:00

Snatch 1, 1, 1, 1 at 90-95%1RM

45, 45, 50, 55, 60, 65

So, I did a few more than 4 and went above 95%

My old 1RM was 55. The 65 wasn't really pretty, but I'll take it.

Then...

5 rounds
5 Deadlifts@130lbs
5 KB thrusters@20lbs each hand

Time: 4:28

This is 16 seconds slower than last time. BUT, I added 5 lbs to the DL....not awesome but all in all a good day.

FS and KBS

2010-01-07T20:17:00.001-06:00

I love driving thirty minutes in a blizzard to workout for 8 minutes..

Anyway, tonight was the dreaded front squat/kettlebell metcon

7 rounds
5 85lb front squats
10 35# Kbs

Time: 8:37

Woot!!

When I did this a few weeks ago my time was 9:54

Yay

BS and BW metcon

2010-01-05T22:01:00.000-06:00

I was so tired by the time I got to the gym. More tired than I can remember being in a long ass time.

But, I forged ahead...

Back squats 6x3@95%1RM

95, 115, 125, 130, 135, 145

That 145 isn't quite 95% but it was plenty hard

Metcon ...

5 rounds
10 burpees
9 box jumps
8 squats
7 ring dips (with blue band)
6 pull ups (green band)
5 push ups

Time: 17:57

PP and row

2010-01-05T21:55:00.000-06:00

Push press 10x2@65%1RM

I used 65 lbs.

Felt good. Apparently I have some form issues on these. Working on it..

Then 200M row, as hard as I can. 30 seconds rest. Repeat 10 times.

Fuck