Lots oh goodies . . . . . Front squat, high rep back squat, pullups for time

Front squat:

3x3

145/165/185

Thought the last rep was a little shallow . . . no Bruce to spot today . . tried for a 4th and that was a no go.

High rep back squat: 10x185 crappy but got it.

Then 100 pullups for time: 9:45

25 1:23 (1:23) Okay . . . would still be a crappy fran . . .
50 3:43 (2:20) Wow . . . wheels falling off early
75 6:22 (2:39) Cool . . . consistent mediocrity
100 9:45 (3:23) I had more wheels to fall off . . who knew?

Oh and I got a palm tear . . . um, am I in the club now? Yay.

shoulder press and pullups

Shoulder press, continuing the 5/3/1 Ashman protocol . .

5 reps @ 75% of 90% of 1rm = 85 ((125*.9)*.85)
3 reps @ 85% of 90% of 1rm = 95
max reps @ 95% of 90% of 1rm = 105 (is really 106, but I'll take it)

5 reps

Armstrong pullups max training sets 60 sec rest.

First bust day on this one: tried 7s.

No go.

3 rounds and 4 pullups. Back to 6 next week.

Deadlfts, and Jay Ashman nonsense

Deadlifts:

3x5

215/235/255

10x210

Amrap 10 minutes

5 front squats @ 45% of 1 rep back squat max so 100lbs
10 clapping pushups (got three rounds, then went to straight pushups)

9 rounds, 3 fs.

Squats and Tabata

Squats 3x5

170/190/210

Then a "Tabata This" version, half rounds but no rests:

Row (cal): 8/8/8/7
Squat: 15/18/17/15
Pullups: 10/8/6/5
Pushup: 13/10/7/7
Situp: 13/11/10/9

That was hideous.

Armstrong Sunday, Monday, Tuesday

13-7-5-5-4

Pyramid 7+5

3x3 working sets @ 6

Deadlifts and cleans

Today in the hobo gym:

3x5 deadlifts

220/230/250

15 @ 205.

Then our first semi bust of a workout.

10 minutes

At the top of the minute, 2 power cleans @ 85% of your 1 rep max. Every time you drop it (fail) you owe 10 squats at the end.

I took 135, Bruce took 65. No fails. Means my working power clean amount , at least 2 with rest is getting higher. Good practice, just kind of a metcon bust. Shoulda done death by clean or somesuch.

Squats, then thrusters and burpees! Yay burpees!

Squat day in the Hobo gym.

Me 'n Bruce did

3x5 (well he did 3x3 because he's still moving up)

165/185/205

Then

3 rtf

3x thrusters @ 125
10 burpees.

that was the longest damn 5 minutes of my life.

5:30 something.

Most weight I've used for a thruster in a wod ever. Sucked. Did 3 rounds with 7 thrusters of 115 and had relatively few problems. This went: first round unbroken, 2nd round 2, drop, 1, third round okay, f**k, I was Mr. 2 for 1, two attempts before getting one overhead.

Thank goodness I didn't go stupid and pick 135 as my thruster weight.

Shoulder Press 5/3/1

3x80
3x90
max @ 100 = 6

Here's a catch up post so that I have it on the boards . .

Was in Boston last week but couldn't make it out to see any of the Boston Brand Xers so I found out that the hotel had a pullup bar . . . about 1.5 feet from a mirror . . . kipping was . . . interesting . .

So:

2/9:

15-12-9

db cleans @ 40lbs
pushups

3:32

2/10

3 rft

10 db push press @ 50lbs
30 situps

2/11

Crap Fran:

15-12-9
db thrusters (35lbs)
pullups (with the fun of hitting the mirrored wall . . . )

4:42 Weak.

The pull up bar was like about 3/4" so it was strangely wearing and then I couldn't get the kipping rhythm. Still, no excuse. I'm sick and tired of not having pullups. I need to just chip, maybe short sets, like 7 drop 7 drop. I bet that works better .

shoulder press and armstrong pulups

Shoulder Press

5x75
5x85
Max reps @ 95 = 8

Armstrong max pullups in 5 sets

11/8/7/7/4 Had a complete lack of character on the last round. 36. Compared to last thursday which was 40 (12/8/7/6/7).

But compared to Week two which was 31 pullups, this is pretty good (well, the 40 on Thurs was an improvement . . . )

Shoulder presses were from the 5/3/1 style on Jay Ashman's site that he's taking from Jim Wendler.

Working weight is taken from 90% of 1rm. So my 1rm is 125, 90% is 112.5 (110), But week one was 5x65%, 5x75%, and max reps @85% of that 90% so 75lbs, 85, 95.

Next press day (wendler)will be

Press
70% x 3
80% x 3
90% x max reps

So 3x 80, 3x90, max reps at 101.5 (I do have 2.5 worth of chains . . . )

front squats, high rep back squats, cleans and ghd (subs)

3x3 front squats

140/160/180

depth good, a little elbow dippy on the last couple @ 180

high rep squats 12 @ 180

good depth, painful exercise.

3 rft

10 c&j (power, and push) @ 95
30 situps (anchored)

5:41

Considering this a 10 minuter, meaning need to bump the weight on the c&j, probably was a little low because situps were broken but c&j were not. Alternately could do a clean, rather than power, and further annoy myself.

Deadlifts and some Ashman nonsense . . .

3x3 deadlifts

225/245/265

10x205

Amrap 10 minutes

10 kettlebell swings
10 goblet squats
10 reverse lunges

6 rounds on the dot

Armstrong pullup day

picked max effort day as my repeat day

12/8/7/6/7 = 40, up 4 from Monday, PR for a total.

Pullup Day Wednesday

Weak sauce day, only got the pullups done . . .

AMRAP work sets @ 6 reps

think I got 9. Doh.

Will stay with 5 reps for the 3rd and 6 reps for the 4th day for a while.

Squats and ROWING yay ROWING

Me 'n big bad Bruce in the box!

3x3 squats

175/195/215x2 (f)

Had to drop the last rep. First time I've done that in a looong time. Ticked me off. I was stronger 6 weeks ago. Ugh.

Then 5 minutes and 2000 meter row: 7:27. I hate those.

Armstrong pullup day 3, 9 sets, 60 seconds rest between sets:

3x5 regular grip
3x5 close chin up grip
3x5 regular grip

Note: this is starting to get hard. That means from here on out I expect gains to be incremental. This is where the rubber hits the road.

Armstrong pullup day pyramid:

1/2/3/4/5/6/7/8 +5 +3 max . . . pitiful last set but: 44 total pullups. HUGE increase over last week. Skipped right over the 7 set and shot to 8. 9 is gonna be a bugger.

Compare to:

Monday 1/25/2010

Pyramid: 1-2-3-4-5-6 + 6 then max set of 6 for 33

Up from

1/18/2010

1/2/3/4/5/6 + 6 +4 max set
Total 31