Took a deload type of day, tested the back given that I high rep squatted on Saturday and kinda wrenched it. Seems good to go.
3x5 back squats
85/110/120
Then tabata front squats @ 75lbs
11/9/8/8/6/7/6/8
Man . . . I could see that turning a stomach inside out . . . that was, light as it was, nasty.
Also armstrong day 3
palm away training sets: 6/6/6
palm facing, close grip 6/6/6
palm away training sets 6/6/5 . . . .
I need to go back to 5's and see how many 5 training sets I can get. This one was tough. Maybe I do this on Thurs? Everything else is going up, but this is stuck. I think I have done the sets of 6 before, I'll just have to dig in and get it.
Tuesday, March 30, 2010
Monday, March 29, 2010
Sunday, March 28, 2010
shoulder press and pullup day
Armstrong day 1 (5 x max reps 90 sec rest between) dead hang.
14/9/7/6/5 = 41 one of my higher totals and pr on the first round.
Shoulder press, no loss from last time I did this, not better, but haven't worked it like I should.
5x 85
3x95
max reps @ 105 = 5 reps
14/9/7/6/5 = 41 one of my higher totals and pr on the first round.
Shoulder press, no loss from last time I did this, not better, but haven't worked it like I should.
5x 85
3x95
max reps @ 105 = 5 reps
Saturday, March 27, 2010
Saturday Squats
Did 12 high rep squats . . .
made the back ache something fierce after.
Would have been a pr but for a weak re-rack after rep 5. Set went 5-7. Mentally weak when faced with pain. Ha!
Figured discretion was the better part of valor so I didn't hit a metcon. Will bust it out Sunday.
made the back ache something fierce after.
Would have been a pr but for a weak re-rack after rep 5. Set went 5-7. Mentally weak when faced with pain. Ha!
Figured discretion was the better part of valor so I didn't hit a metcon. Will bust it out Sunday.
Thursday, March 25, 2010
Deads and "The Godfather"
w/u then
3x5 deadlifts
225/245/265
Then 210x15
then
"The Godfather"
AMRAP 12
250 meter row
5 clusters (full clean to thruster) @ 135
Oh, it was a cluster allright . . .
4 rounds 180 meters rowing . .
@ 95lbs.
Tried 115 in a warm up. At the second one I knew that wasn't gonna work no how, now way.
More an issue of clean form, which was awful. I think that screwed things up more than anything. Had real trouble getting the landing right so that I could go to the thruster . . . kept coming way forward.
Anyway, Bruce had the best line: "What kind of evil genius makes a workout where the rowing is the fun part?"
3x5 deadlifts
225/245/265
Then 210x15
then
"The Godfather"
AMRAP 12
250 meter row
5 clusters (full clean to thruster) @ 135
Oh, it was a cluster allright . . .
4 rounds 180 meters rowing . .
@ 95lbs.
Tried 115 in a warm up. At the second one I knew that wasn't gonna work no how, now way.
More an issue of clean form, which was awful. I think that screwed things up more than anything. Had real trouble getting the landing right so that I could go to the thruster . . . kept coming way forward.
Anyway, Bruce had the best line: "What kind of evil genius makes a workout where the rowing is the fun part?"
Wednesday, March 24, 2010
Pullups/Box Jumps/Situps
10-9-8-7-6-5-4-3-2-1
of
CTB pullups (CTB each round till I missed then I went with regular, no breaks other than loosing the kip)
30" box jumps (24" since while I might have 30" of box I don't have 30" worth of ceiling . . )
ghd situps--Subbed anchored situps
Did 10 ctb pullups on the first round which was nice.
8:18
of
CTB pullups (CTB each round till I missed then I went with regular, no breaks other than loosing the kip)
30" box jumps (24" since while I might have 30" of box I don't have 30" worth of ceiling . . )
ghd situps--Subbed anchored situps
Did 10 ctb pullups on the first round which was nice.
8:18
Tuesday, March 23, 2010
Squats and pullups and stuff
Armstrong day 3 (3x5x3 regular/close underhand/regular)
Will try 6 next week
PM
Squats 3x3
195/210/225 tied my pr
Then
12 minutes amrap
15 jumping squats
5 hang power cleans @ 95
5 thrusters @ 95
6 rounds 15 squats, 1 hpc
Will try 6 next week
PM
Squats 3x3
195/210/225 tied my pr
Then
12 minutes amrap
15 jumping squats
5 hang power cleans @ 95
5 thrusters @ 95
6 rounds 15 squats, 1 hpc
Just some pullups
Two days of Armstrong
Max set day:
13/8/7/5/6 (39) PR (the 13 is a pr anyway, max dead hangs)
Pyramid day 8 rounds plus 6 (42) (Another PR)
Max set day:
13/8/7/5/6 (39) PR (the 13 is a pr anyway, max dead hangs)
Pyramid day 8 rounds plus 6 (42) (Another PR)
Sunday, March 14, 2010
Row and cindy in a vest . . .
Wearing a 20lb vest:
500 meter row
3 rounds cindy
500 meter row
3 rounds cindy
500 meter row
16:16
That was one of the most awful things I've done. I wasn't feelign 100% but maybe 98% and that didn't help. It was sucky from the get go. Seriously mentally challenging when you're working out alone to keep from slowing down. There's one round in there, though I wonder if I did the pushups and the squats. It was getting hazy.
500 meter row
3 rounds cindy
500 meter row
3 rounds cindy
500 meter row
16:16
That was one of the most awful things I've done. I wasn't feelign 100% but maybe 98% and that didn't help. It was sucky from the get go. Seriously mentally challenging when you're working out alone to keep from slowing down. There's one round in there, though I wonder if I did the pushups and the squats. It was getting hazy.
Saturday, March 6, 2010
Front squats/deadlifts/overhead squats
In the garage
Front Squat:
3x5 135/155/175
Then 15-12-9
Deadlift @ 185
ohs @ 75
6:36
That was a crummy workout. I started the deads cold, i.e., didn't do any warm up reps at lighter weight and my back seemed kinda funky in that I couldn't seem to hold position at speed. Don't think there was anything wrong going on, just seemed like I was fighting for every rep and that shouldn't have been the case at this weight.
OHS were unbroken which means they were probably a touch too light.
On a better note, Bruce, the guy I have been working out with had a pretty good day, his front squat at 135 today looked MILES better than his max front squat at 115 did 5 weeks ago.
Front Squat:
3x5 135/155/175
Then 15-12-9
Deadlift @ 185
ohs @ 75
6:36
That was a crummy workout. I started the deads cold, i.e., didn't do any warm up reps at lighter weight and my back seemed kinda funky in that I couldn't seem to hold position at speed. Don't think there was anything wrong going on, just seemed like I was fighting for every rep and that shouldn't have been the case at this weight.
OHS were unbroken which means they were probably a touch too light.
On a better note, Bruce, the guy I have been working out with had a pretty good day, his front squat at 135 today looked MILES better than his max front squat at 115 did 5 weeks ago.
Friday, March 5, 2010
Rowing/Squats
Squats (oddly fitting since the negative is “ain’t done squat” which is about what I’ve accomplished since Saturday).
3x3 175/195/215
then 3x250 meter row 30 seconds rest
45.8/48.3/50.7
Oh and a funny observation that when I warmed up with the rower, I do about 500 meters and play around on it, but it was kinda hard to get in the groove. However AFTER the squats I seemed to be able to get my 500 split time at or under 1:30 for the 250 meters when I wasn’t even close in the warm up (and I usually try and mix up some hard pulls with easier rowing.) I would have thought I would be trashed, but not really. Not that those times were anything to write home about but still.
3x3 175/195/215
then 3x250 meter row 30 seconds rest
45.8/48.3/50.7
Oh and a funny observation that when I warmed up with the rower, I do about 500 meters and play around on it, but it was kinda hard to get in the groove. However AFTER the squats I seemed to be able to get my 500 split time at or under 1:30 for the 250 meters when I wasn’t even close in the warm up (and I usually try and mix up some hard pulls with easier rowing.) I would have thought I would be trashed, but not really. Not that those times were anything to write home about but still.
Subscribe to:
Posts (Atom)