12.30.13

5/3/1 C14W3 5-3-1+
Deads: 385-435-490 (x5, 5RM PR)

5x10 @60% =309

12.29.13

Rest Day

12.28.13

5/3/1 C14W2 3-3-3+
Bench: 235-265-300 (x8, new estimated PR)

5x10 @165

Rowing 4x500: 1:43.4, 1:43.3, 1:44.2, 1:44.9

12.27.13

5/3/1 C14W2 Backsquats
3-3-3+
300-345-385 (x8, new estimated PR)

5x10 @215

12.26.13

Rest Day

12.25.13

Rest Day

12.24.13

C14W2
3-3-3+
Press: 120-135-150 (x8)

5x10 @85#

Pull Ups: 20-16-11-11-10

12.23.13

5/3/1 C14W2

Deads: TM: 513
3-3-3+
365-410-465 (x3, bar was huge like using an axle...felt heavy)

5x10 @255

12.22.13

Rest Day.

Drove 11 hours to NJ...not be the best situation when it comes to squat recovery.

12.21.13

Rest Day

12.20.13

5/3/1 C14W1

Backsquats TM: 427

3-3-3+

278-321-363 (x10) 

5x10@215

Front Squats 1x10 @155# with 5 second pause

12.19.13

5/3/1 C14W1 TM=333
Bench: 5-5-5+
215-250-285 (x9)

5x10 @165

Pull ups: 5x5 @+50#

Dips: 5x5 @+45#

12.18.13

Rest Day

12.17.13

Starting the 5/3/1 "Boring but Big" 13 week Challenge from Wendler's Beyond 5/3/1.  Below is the basic outline.  We are hoping that this is a nice cycle that will help us peak for the March 22nd, Battle of the Border.  We plan on doing a little more assistance on uppderbody days than the BBB sets, maybe some on lower body days too.  The two weeks at 70% are going to be a battle.  

In order to stay true to 5/3/1 I put in my new maxes (I added a little based on bar speed at my meet) and then took 90% as my training max.  My current training maxes are

Squat: 427.5
Bench: 333
Deadlift: 513
Press: 167

So...C14W1 5-5-5+

Deads: 335-385-440 (x8)
5x10 @257

Press: 110-125-142 (x5, forgot about the +)
5x10 @85

Some curls at the end...for the girls.

12.16.13

Rest Day...tomorrow back on it.

12.15.13

Rest Day

Felt really good after my meet...surprisingly so.

12.14.13

9 for 9...

I could not help myself on the music selection

More to come.

12.13.13

Rest day...tomorrow is the day.

Epsom salt bath and a sleeping pill to make sure my nerves dont keep me up...feeling good.

12.12.13

Rest Day

12.11.13

Worked up to doubles at 70% again.

Squat: 330
Bench: 245
Dead: 385

12.10.13

Rest Day

12.9.13

Worked up to doubles at 70% on all 3 lifts, with commands:
Squat: 330
Bench: 245
Deadlift: 385

12.8.13

Rest Day

12.7.13

Rest Day.

Pre-meet Massage...ready to go.

12.6.13

Rest Day

12.5.13

9 days out...worked up to opener on all lifts:

Squat: 430
Bench: 330
Deadlift: 515

12.4.13

Rest Day

12.3.13

Bench:
2x5: 225-250
2x3: 275-300
4x1: 315-325-335-345

Pull ups: 5x5 @+50#

12.2.13

C13W1 3x5

Backsquat: 300-345-390

Joke Single: 430

Front Squat: 235-270-310

Back squat: first set last, 8@300

Front Squat: 2x12 155#

12.1.13

Rest Day (worked on garage floor)

11.30.13

Rest Day (worked on garage floor)

11.29.13

Rest Day

11.28.13

Thanksgiving Deads!

C12W3 5-3-1

430-485-545 (1RM PR)

2x10 @275

11.27.13

Rest Day

11.26.13

Bench Overwarm up (paused)
275-300-315-330-345 (true paused PR)

3x5 290-275-275

Pull ups: 5x5 +50#

Dips: 5x5 +45#

Super set: 3x10, dumbbell rows @80#, dumbbell curls @35#

11.25.13

5/3/1 C12W3 5-3-1

Backsquat: 335-380-430 (x3, 3RM PR Tie)

Smooth Triple at 430, felt great.  (probably opener)

Front squat: 264-300-335

Back Squat: 2x5 @335

11.24.13

Rest Day.

Recover from Citadel game.

11.23.13

Rest Day.

Clemson for the Citadel game.

11.22.13

Bench paused overwarm up: 275-300-325-330 (none felt too good, back tight)

5/3/1 C12W2 3x3: 240-275-310

Pull ups: 20-12-11-11-10

Dips: 20-12-11-11-10

11.21.13

5/3/1 C12W2
Deads: 3x3
400-455-515 (3RM PR, felt good)

2x10@275 (no belt)

GMs 2x10 @155

Front Squats 2x12 @155

11.20.13

Rest Day.

11.19.13

Bench (over warm up, paused with commands) singles: 250-280-305-325-340

3x3 @290

Pull ups 5x5 @+50#

Dummbbell Rows: 3x8  @70-80 (x2)

Dips 5x5 @+45# (last set burn out, hit 12)

Abs.

11.18.13

Back Squat, overwarm up singles:
380 (no belt)-405-430

Felt nice and smooth.  Probable opener.  

5/3/1 C12W2 3x3
313-360-405 (x5 5RM PR...about time)

This is the last 4 of my 5 (bad camera work).  Got on toes bad 

on 4th, 5th was a grinder. 

Front Squat: 3x3 - 246-281-316

2x12 @155

11.17.13

Rest Day.

11.16.13

Rest Day

11.15.13

Bench Overwarm up (paused)
275-300-315-330

C12W1 3x5
225-260-295

Pull Ups: 20-12-11-11-10

Dips: 20-12-11-11-10

Dumbbell Pull Overs: 12-10-8 @85#
SS With Dumbbell Curls: 12-10-8 @35#

11.14.13

C12W1 3x5

Deads: 370-430-485 (5RM PR)

2x10 @286 (no belt)

Front Squats: 2x10 @155

Band Pull Aparts 3x25

11.13.13

Rest Day

11.12.13

Bench:

Over warm up singles (paused): 275-300-315-330 (all felt easy except 330, lower back cramped)

3x5 @290

Weighted Pull ups: 5x5 @+50#

Rows: 3x8 @155#

Weighted Dips: 5x5 @+45#

11.11.13

Squats:
Overwarm up Singles: 289-330-380-410-430 (probable opener, felt really good)-450 (probable second attempt, slow but got it, probably not enough rest time after the 430. 1RM PR)

5/3/1 C12W1 (new Max:470, moved down 30#, puts my training max at 446.5)
5x3: 290-335-380

Front Squat: 228-264-300

Back Squat Paused 1x3 @264 (5 second pause, these lit me out pretty quick...clearly I need more pause work)
Front Squat Pause 1x5 @155 (5 second pause)

11.10.13

Rest day...last day of deload.

Took a long epsom salt bath...as I read Beyond 5/3/1 and plotted my after SC meet program.

11.9.13

Rest Day.

Got my first massage...it hurt so good.

11.8.13

C11W4 Deload

Bench:
5s: 135-155-175-195-205-225-245
Singles: 275-300

Dips: 19-12-11-10-10
Pull Ups: 19-12-11-10-10

Dumbbell pull overs: 3x12 @70#
SS with Dumbbell Curls: 3x12 @30#

11.7.13

C11W4 Deload

Deads 4x5: 220-220-285-342

2x2: 390-440

RDLs: 3x8 @155#

11.6.13

Rest Day.

11.5.13

Deload Bench:
5x5: 135-155-185-205-225

3x5 banded (just playing around with some bands)

Weighted Pullups 5x5 @+50#

3 rounds: Curls (21s @65#), Close Grip Bench 20@95#, Band Pull Aparts

11.4.13

C11W4

Squat: 3x5: 180-225-270
4x2: 308-330-352-374

Front Squat:
3x5: 155-185-220

Front Squats, paused 5 sec in bottom:
2x5 @155#

11.3.13

Rest Day.

11.2.13

Rest Day

11.1.13

Overwarm up paused bench:
250-275-300-325

5/3/1 C11W3 5-3-1
265-300-335

2x5 #@275

Pull Ups: 19-12-11-10-10

Dips: 19-12-11-10-10

10.31.13

5/3/1 C11W3
Deads: 425-485-540 (1RM PR, felt really smooth)

New 1RM PR at 540

1x5 @420

2x10 @242

Front Squats: paused 3x5 @155

RDLs 2x10 @155

GMs: 1x12 @110

10.30.13

Rest Day.

10.29.13

Bench 5x5
225-255-285 (x3)

Weighted Pull Ups: 5x5 @+50#

Pendlay Rows 3x10 @155#

Weighted Dips: 5x5 @+45#

10.28.13

C11W3 5-3-1

Backsquat: 335-385-430 (x1)

Front Squat: 275-311-355 (1RM PR)

First Set Last, Backsquat: 10 @330

10.27.13

Rest Day

10.26.13

Rest Day

10.25.13

5/3/1 C11W2 3x3

245-280-315 (x4) 

2x5 @275

Pull Ups: 19-12-11-10-10

Dips: 19-12-11-10-10

Dumbbell Pull Overs: 3x12 @85#

10.24.13

First try at a more explosive day and trying to fill in some gaps in our training that we may have lost without doing crossfit.

Power Cleans:
5x3: 132-155-176-198-209
5x2: 220-232-242-253-242

Front Squats:
2x10 @155
3x5: 176-198-210

High box jumps 3x5

10.23.13

5/3/1 C11W2 3x3

Deads: 400-455-510 (3RM PR!) 

RDLs: 5x5 308 (x2) - 286 (x3) 

GMs 1x12 @110

10.22.13

Rest Day.

Had a bad night of sleep on Monday night, woke up feeling sick.  Did not eat too much all day.  Felt better upon waking up on Tuesday.

10.21.13

Pull Ups 18-12

Bench 5x5: 230-255-285 (x3)

Pendlay Rows: 5x5 @205

Weighted Pull Ups 5x5: 25-35-45(x3)

Weighted Dips 5x5 @45

10.20.13

C11W2 3x3

Backsquat: 330-380-430 (x1, kinda gave up and reracked it, mentally out of it)

Front Squat: 255-297-330

Backsquat 2x10 @220 (no belt, no bounce)

Front Squat 2x10 @176 (no belt, no bounce)

Decided to move my training max down 25#, so my 1+ day will also be 430.

10.19.13

Rest Day

10.18.13

Rest Day

10.17.13

5/3/1 C11W1 3x5

Bench: 230-265-300

2x5 @275#

2x10 @185#

Front Squat: 2x10 @135#, 3x5: 185-205-225

Pendlay Rows: 5x5 @205

Dumbbell Pullovers: 3x12 @85#

10.16.13

5/3/1 C11W1 3x5 (went up 10# from last cycle...probably should not have)

370-430-485 (f, x3...grip)

1x5 @420 (back tightened up so I stopped for the day)

10.15.13

Bench: 5x5
250-250-285-285-285

Pull Ups: 18-12-10-10-10
Dips: 18-12-10-10-10

10.14.13

5/3/1 C11W1 (kept maxes the same from C10 for back squat and front squat)

Backsquat: 3x5: 315-365-405 (fx4)

Frontsquat: 225-275-315 (fx2)

Overall not a good training day.  After flying to NJ, eating like crap, and lifting in a 24 hour fitness I still got under the bar...definitely not too motivating of a day though.

10.13.13

Rest Day in NJ

10.12.13

Rest Day in NJ.

10.11.14

5/3/1 C10W3

Bench: 260-295-330 (x3 3RM PR)

2x5 @275

1x19.5 @225 (got 20 but last rep went back into rack before locking out)

Pullups 18-12-10-10-10
Dips 18-12-10-10-10

10.10.13

Played around with putting the bar lower on my back on squats and sitting into it more.

3x5 @200

4x 500m row
1.
2.
3.
4.

10.9.13

C10W3 5-3-1

Deadlift: 420-475-532 (1RM PR)

2x5 @420

Pendlay Rows: 3x5 @220

Superset 5 x 10 step ups (110#) / 10 Tire Flips

10.8.13

Rest Day.

10.7.13

Bench: 5x5
225-250-275-290-310 (3RM PR)

5x2 @225

Pull Ups: 18-12-10-10-10
Dips: 18-12-10-10-10

Rowing 3x500m
1:47.1, 1:42.1, 1:39.0

10.6.13

5/3/1 C10W3 5-3-1

Back Squat: 355-405-450 (fail, missed depth on second attempt)

Front Squat: 285- Then done for the day.

Overall it was a terrible training day.  All the weights felt heavy.  My sleep and food have been pretty on so I think it can be related to not coming off a rest day as usual on squat days, and having one less recovery day from deads.

10.5.13

5/3/1 C10W2

Bench: 3x3: 245-275-315

2x5 @275

225 to failure: 19 reps

Pull ups: 18-11-10-10-9

Dips: 18-11-10-10-9

10.4.13

Rest Day

10.3.13

AM: Epson salt bath and stretching

PM:

5/3/1 C10W2

Deadlifts: 395-450-505 (3RM PR)

Sumo 5x3: 242-287-330(x3)

RDLs: 3x8 @155 (slow and low, fast up.)

10.2.13

AM: Ran 1 mile

PM: Rest

10.1.13

AM:

Rowed:
1000m warm up
3x500m (1:39-1:41 range)

PM:
Bench: 5x5 225-250-275(x3)

5x3 185# Fast

Pull ups 18-11-10-10-9
Dips 18-11-10-10-9

9.30.13

5/3/1 C10W2 3x3

Backsquat: 330-380-430 (3RM PR) 

Frontsquat: 265-304-342 (3RM PR)

Backsquat (first set last) @330, 9 reps

Front squat: 2x10 @155 (no belt, no bounce) 

GMs 2x8 @110 (slow down, fast up) 

Planks 40 sec on, 20 sec off x 5 (with 5 kg plate) 

9.29.13

Rest Day.  Pushed back squat day, both Joe and I felt bad.

9.28.13

Rest Day

9.27.13

5/3/1 C10W1

Bench 3x5
225-260-295

2@315
11@255
10@225

Pull Ups: 18-11-10-10-9

Lat Pull Downs: (along bench groove) 3x7 "10 plates" slow

Dips: 18-11-10-10-9

9.26.13

Rest Day

9.25.13

5/3/1 C10W1 3x5

Deads: 365-420-475 (5RM PR) 

Single @500

Sumo: 4x5: 242-287-330-374

RDLs 3x5: 309-265(x2)

Pendlay Rows: 3x5 @198

9.24.13

Rest Day

9.23.12

Bench: 5x5
225-255-275 (x3)

5x2 @185 (fast, paused)

Press: 3x5 @135#

Pull ups 18-11-10-10-9
Dips 18-11-10-10-9

9.22.13

5/3/1 C10W1 3x5

Backsquat: 309-355-405 (Fx4)

Surprised I got if that many times really...I fought hard on that last rep, it took it out of me.

Front Squat: 248-285-323 (Fx0)

Fighting for 5 on the back squats took it out of me.  For the second time in a row Joe and I both felt done after an off week and 13 days off of squatting.

9.21.13

Rest Day

9.20.13

Played around with bench set up and worked up with some heavy singles.  Tied my 1RM on pause at 345.

Did some other stuff but did not write it down (thought I would remember...go figure).

9.19.13

Rest Day.

9.18.13

5/3/1 C9W4 (Deload)

Backsquat: 186-235-279

Front Squat: 155-185-220

Press: 3x5 @110

RDLs: 3x5 @155

Pull ups: 18-11-10-10-9

SS with Bench 5x3 @175

9.17.13

Worked late...again.

9.16.13

Nothing...feeling lazy.  Worked late.

9.15.13

nothing.

9.14.14

nothing

9.13.14

rest day (Kayda's wedding)

9.13.13

5/3/1 C9W3 5-3-1

Bench: 260-290-325 (x2)

1x5 @280

3x10@ 185

Pull ups and dips: 17-11-10-9-9

9.12.13

Rest Day

9.11.13

5/3/1 C9W3 5-3-1

Dead: 415-470-525

2x3 @420

RDLs: 3x8 @220

PUs (SS with Tire flips sets of 10)

17-11-10-9-9

9.10.13

rest day

9.9.13

Rest day.

9.8.13

5/3/1 C9W3 5-3-1

Backsquat: 350-395-445 (x2, 1RM PR, 2RM PR)

Front Squat: 275-315-352 (1RM PR)

Backsquat: 1x8 @330

9.7.13

5/3/1 C9W2 3x3

Bench: 240-275-310

2x5 @275

Pull ups: 17-11-10-9-9

Rows: 3x12 @145

Dips: 17-11-10-9-9

Dumbbell Pull Overs: 3x12 @85#

9.6.13

Rest day.

9.5.13

5/3/1 C9W2 3x3

386-440-500 (3RM PR)

Worked late, so stopped there.

9.4.13

Rest Day.

Worked late.

9.3.13

Rest Day

9.2.13

5/3/1 C9W2 3x3

Press: 130-148-167 (f, x2)

Push Press: 3x3 @220

Pull Ups: 17-11-10-9-9

9.1.13

5/3/1 C9W2 3x3

Back Squat: 330-372-420 (3RM PR)

Front Squat: 259-296-335 (3RM PR)

BS: 2x5 @242 (no belt, no bounce)

FS: 2x20 @177 (no belt, no bounce)

GMs: 2x10 @155

8.31.13

Rest Day

8.30.13

5/3/1 C9W1

Over Warm Up Singles: 225-250-275-315-345 (1RM PR) 

3x5: 225-280-290

2x8 @225

Pull Ups: 17-11-10-9-9

Rows: 3x12 @135

Dips: 17-11-10-9-9

2x25 Band Pull Aparts

Curls: 35 down by 4s, 8 each way. 

8.29.13

5/3/1 C9W1

Deads 3x5: 360-415-470 (5RM PR, felt good, RPE:7-8)

500#: Double, single

RDLs; 1x5 @220 (back started to get tight)

Sprints/walks 1 mile total

8.28.13

Had another fantasy draft. 

Too many damn rest days in a row.  

8.27.13

Rest day.

8.26.13

Rest day, worked late.

8.25.13

5/3/1 C9W1 3x5

Back Squat: 309-350-395

Tied my 5RM, not too bad for how hungover I was. 

Front Squat: 242-278-316 (3RM PR)

Back Squat: 2x10 @220 No belt, no bounce

Front Squat: 1x10 @176 no belt, no bounce

8.24.13

Rest Day...and draft day for The League of EXTRA-Ordinary Men.

Here is my team:


QB Drew Brees, NO QB
RB Adrian Peterson, Min RB
RB David Wilson, NYG RB
WR A.J. Green, Cin WR  P
WR Larry Fitzgerald, Ari WR
TE Owen Daniels, Hou TE
FLEX Darren McFadden, Oak RB  P
D/ST Texans D/ST D/ST
K Matt Prater, Den K

BENCH
Le'Veon Bell, Pit RB  D
Rob Gronkowski*, NE TE  O
James Jones, GB WR
Cecil Shorts, Jac WR
Miles Austin, Dal WR
Bryce Brown, Phi RB  P
Knile Davis, KC RB

8.23.13

C8W3 5-3-1

Bench:

255-290-320 (x3 3RM PR)

2x5 @275
1x8 @225

PU: 17-11-10-9-9

Rows: 3x12@115

Front Squats: 4x5: 135-185-225-225

Dips: 17-11-10-9-9

Dumbbell Pull Overs:3x12@85

Placeholder

8.22.13

Rest Day

8.21.13

5/3/1 C8W3:  5-3-1+

Dead: 405-460-515 (went up really fast, decided for a fast 1 than a bad double)

Joker Set: 530 (1RM PR)

Power Cleans:
3x2: 198-209-220
Singles: 231-242-253-264 (had to full clean)

Pull ups: 17-11-10-9-9
supersetted with 10 tire flips.

8.20.13

Rest Day

8.19.13

5/3/1 C8W3:
Press: 135-155-171 (x3)

Push Press: 5x5 @209

Press: 2x12 @100#

Pull Ups: 16-11-9-9-9

Pendlay Rows: 3x12 @121.2

8.18.13

5/3/1 C8W3

Backsquat:
342-390-435 (x1, lost second rep forward, RPE:8 on first)

Thought I had 2 in me at 435, but lost second forward. 

Front Squat:
270-308-347.6 (1RM PR, RPE8)

Always nice to hit a relatively easy 1RM PR 

BS: 2x10 @309

FS: 1x10 @155 (no belt, no bounce)

GMs (Fast) 3x12 @110

Plank (with 11# plate) 5x40on, 20 off

8.17.13

Rest Day

8.16.13

5/3/1 C8W2
Bench:
235-270-305 (x5, 5RM PR)

2x5 @275
1x8 @225

Press: 3x3: 125-145-160

Pull ups: 16-11-9-9-9

Pendlay Rows: 3x12 @115

Dips: 16-11-9-9-9

Dumbbell Pull Overs: 12-10-10 @85

8.15.13

Rest Day

8.14.13

5/3/1` C8W2

Deads 3x3: 380-433-490 (3RM PR!)

Last rep went up SLOW...I worked late so I stopped after minimum work.

8.13.13

Rest Day (worked late)

8.12.13

Worked late...rest day.

Tris and chest still a little tight and sore from Saturday...2x8 @225 must have been a little too much.

8.11.13

5/3/1/ C8W2 3x3

Backsquat: 320-365-410 (3RM PR, RPE: 7/8, felt good may have had 5, decided to have an easy 3RM PR than kill myself for 5)

Front Squat:  253-289-325 (3RM PR)

Backsquat: 1x10 @309

2x10@220 (No Belt, No Bounce)

Planks: 5x 40 on, 20 off

M/F/S/T: 1/1/2/2 Felt great overall.

8.10.13

5/3/1 C8W1

Bench: 3x5 225-255-290

1x5 @275
2x8 @225

Pull Ups: 16-10-9-9-8

Rows: 3x12 @115#

Dips: 16-10-9-9-8

Dumbbell Pull-Overs: 12-10-8 @85#

8.9.13

Rest Day, worked late.

8.8.13

Worked late, rest day.

8.7.13

5/3/1 C8W1

Deads: 3x5: 352-406-460 5RM PR (felt awful, hamstrings still wrecked from squats)

2x8 @242#

GMs: 3x10 @110

Pull-ups: 16-10-9-9-8

M/F/S/T: 1/2/8/8 Very sore and tight from squats, could barely get in right position to deadlift.

8.6.13

Rest Day.

8.5.13

Press: 3x5
117-135-155

Push Press: 3x5 @209

Press: 2x10@110

Bench: 4x5 @155

5x10 Ring Rows

Pull Ups: 16-10-9-9-8

8.4.13

5/3/1 C8W1 3x5  (I don't think I have ever been so excited to get back to work)

Back Squat: 296-242-289

Backsquats felt good.  Started seeing some stars on 3rd rep of final set.

Front Squat: 242-272-309 (5RM PR) 

Back Squat: 2x5 @309 (Decided I wanted a little extra volume) 

Lunges: 2x12 @132 (planned on more but lower back tightened up) 

M/F/S/T : 3/1/1/1 Ready to get back at it, though not drinking coffee on the weekends gets me down a little. 

8.3.13

Last day of deload week

Worked on SSF.

8.2.13

Worked on SSF...and worked late.

8.1.13

Rest.

Worked late again...Boeing is taking its toll.

7.31.13

Rest.

Worked late again...Boeing is taking its toll.

7.30.13

Rest day.

Worked late.

7.29.13

Rest Day.

Working on the studio upfit for Steele Structured Fitness

7.28.13

5/3/1 C7W4 Deload Week

Back Squat: 3x5 180-225-270

Front Squat: 3x5 140-176-210

Back Squat: 2x10 220

Lunges: 3x12 @110

Pull Ups: 16-10-9-9-8

7.27.13

Rest Day

7.26.13

5/3/1 C7W3: 5-3-1+

Bench: 250-285-315 (x2, had more held in for joker set)
Joker single: 340# (1RM PR, sent up fast and felt good)
350# Failed, did not keep tight on way down.

2x5 @250#
2x10@185#

Rows:
3x5 @195
3x12 @115

Squats: worked up to 2x5 paused at 225.  (I am going to try to squat light 4 or so days a week, for a little added full body workout and hopefully to help boost metabolism to help make 198)

Dumbbell Pull Overs: 2x12 @85 (May be sore tomorrow)

Dipos: 16-10-9-9-8

M/F/S/T: 2/2/2/4 Posterior chain a little tight, mainly hamstrings.  Other than that I have been feeling great the last few weeks.  I think some can be attributed to the huge dinners with lots of protein and fat I have been eating.

7.25.13

Power Snatch:
3-3-2-2-1-1-1
110-132-143-155-166-176-187

Power Cleane:
3-3-2-2-1-1
176-199-209-220-242-242

Row/Abmats: 500/50-400/40-300/30-200/20-100-10   12:32

7.24.13

5/3/1 C7W3 5-3-1+
Deadlifts: 400-455-505 (x2, 2RM PR, RPE 8)

RDLs:
3x5: 308.5- 242.5 (x2)
2x12 @110

GMs: 2x12 @110

Pull ups (supersetted with 10 tire flips): 16-10-9-9-8

M/F/S/T = 2/2/3/3 felt really good today, my hamstrings were a little sore from squats but warmed up pretty good.

7.23.13

Rest Day.

7.22.13

5/3/1 C7W3

Press: 132-179-163 (x3 RPE 9) (kinda got mixed up on weights here...damn kilos)
2x12 @88#

Power Clean and Push Press:
5x3: 198-220(x4)

Bench:
4x3:  155(x2)-175(x2) (Slow descent, explode off the chest)
4x5: 225(x2)-250-275 (I felt good so why not the extra volume)

Pull-ups: 16-10-9-9-8

M/F/S/T: 2/2/5/5 (sore and tight in my legs, but did not really affect my workout.  I think the third set of 10 squats on Sunday is what made me sore...maybe I will stick to 2 sets and then another accessory)

7.21.13

5/3/1 C7W3 5-3-1

Back Squat: 335 - 380 - 425 (x2, PR Double) (RPE of 9)

Front Squat: 264 - 300 - 341.5 (1RM PR) (RPE 8) ( I did the set of one before the 3 set, I messed up in loading.)

Back Squats (no belt, no bounce) 3x10 @220

M/F/S/T = 6/5/2/2.  My legs felt good, body felt a little fatigued from being in the sun, mind did not feel strong today...very happy to end with PRs on each;

7.19.12

5/3/1 C7W2 3x3

Bench: 235-265-300 

Joker set: Triple @315 (3RM PR)

First set last: 2x5 @235  (went for some extra volume because bench felt great)

Rows: 5x5@185#

Pulls and Dips: 15-10-9-8-8

7.18.13

Rest Day.

Had ASCE Young Member event.

7.17.13

C7W2 3-3-3+

Deads:  380 - 425 - 480 (3RM PR, RPE 8)

Deads felt really good, usually the 3s are my hardest.  I think carb backloading last night and taking an extra breath or two between reps is what really helped.  I have nearly blacked out on my last few 3RMs.


RDLs:
3x5 @242
2x10@ 155

Took the RDLs slower this week at a lower weight.

Pull-ups: 15-10-9-8-8
Supersetted with 10 tire flips each set.

M/F/S/T : 5/2/2/4

I am going to start putting my Mood/Fatigue/Soreness/Tightness on my blog in regards to how I feel at the start of training to allow me to track my progress more.  It will be on a scale from 1-10 with 1/1/1 meaning I feel awesome and 10/10/10 meaning I feel like complete shit.  I will also start listing my RPE (rate of perceived exertion) on my heavy lifts.


10-Point RPE Scale for Strength Training

Rating

Definition

10
Lifting to concentric failure under the conditions of an extreme level of physiological excitement (usually only possible during a competition setting). The last rep will probably move very slowly and take up to 5 seconds.

9
Pushing to concentric failure where the last rep duration is much longer than other reps and form may degrade slightly.

8
Pushing to just short of concentric failure. The last rep may slow just a little but form should remain similar from the first rep to the last. If pushing to failure you would be able to do 1 or possibly 2 more repetitions.

7
Leaving 2-3 reps in reserve after completing the final rep. The last rep is still easy and is not very taxing.

6
More of a recovery training level. Could do several more reps if desired.

5-1
Warm-up level of exertion. Should only serve to prepare you for more intense exercise.

7.16.13

Rest day.

7.15.13

C7W2
Press 3x3
123-141-158 (x5)

Push Press: 5x5 176(x2)-187.2(x3)

Bench 4x3 135-155(x3)
supersetted with 4x12 rows at 110#

7.14.13

C7W2 3x3

Backsquat: 313-357-402 (3RM PR)

Wanted 5 on my last set, but second rep came way forward and took

a lot out of me.  After watching the bar speed on the video I am glad I 

got 3. 

Front Squat: 246-281-316.8 (3RM PR)

BS: 2x10 @220#

Step-ups: 2x20 @110

7.13.13

C7W1 3x5
Bench:
215-250-285
Joker Set 2x300

2x10 @185

Pendlay Rows: 5x5 @185

Pull ups then dips
15-10-9-8-8

7.12.13

Rest Day

7.11.13

C7W1

Deadlifts: 3x5 346-400-452 (3RM PR)

Deads for the day. 

RDLs 5x5 @298#

GMs 3x10 @110#

7.10.13

Rest day.

7.9.13

Power Cleans 12x2 EMOM @220

then...

Row/Abmats: 500/50-400/40-300/30-200/20-100-10 : 12:34

7.8.13

C7W1
Press: 3x5: 115-132-149

Clean + Push Press : 3-3-2-2-2-1
176-187-198-209-220-231

Bench: 7x3 132-155(x3)-175(x3)

5x12 rows @110

7.7.13

C7W1 3x5

Back Squat:  290 - 335 - 380

Front Squat: 228 - 264 - 300

Back Squat: 2x10 @220 (No belt, no bounce)

Pull-ups: 15-10-9-8-8

7.6.13

C6W3
Bench: 5-3-1+
250-285-315(x2)

3x10@175#

Dips: 15-12-9-8-6-5-4-3-2-1

7.5.13

Rest Day.

Worked on the house all day, redid the entire closet.

7.4.13

Rest Day

7.3.13

C6W3

Deadlifts: 5-3-1+

395-445-495 (x2, PR double)

Joe was standing right in front of the camera on my first set

Rows: 5x5 @176

GMs: 4x8 @132

Pull Ups: 15-10-9-8-8

7.2.13

Rest Day.

Getting ready for deads tomorrow!

7.1.13

Press:
10@88
4x5: 110-132-155

Push Press: 5x2: 176-198-220-220-220

Bench: 10x3 (slow down and then speed off chest): 135-155(x3)-175(x3)-195(x3)
Supersetted with: Rows 5x10 @110 and pullups 5x8

ring dips / Curls 88# / deficit push ups
10-8-6-5-4-3-2-1....DAT PUMP

6.30.13

5/3/1 C6W3 5-3-1+

Back Squat: 330-370-415(x2, PR Double)

Backsquats for today.  Happy about 415 for 2 after first two sets

felt heavy, but wish I would have pushed for the triple a little more.

Front Squat: 260-290-325

Frontsquats felt pretty good, I have dropped my training max

for this cycle.  I really am able to force my knees out on FS.

Back Squat (No bounce or belt): 2x10 @220
Front Squat (No bounce or belt): 2x10 @176.2

Pull Ups: 14-10-8-8-8

Plank: 40 on / 20 off x5

6.29.13

5/3/1 C6W2

Bench:
overwarm up singles: 250-275-295-315(f)

3x3: 235-265-300

Worked on some dumbbell press and flys...my olympic plate loaded dumbbells suck.

Pendlay RowsL
3x5 @198.2
3x12 @110

6.28.13

Rest Day.

Dosher in town so pushed back benching until Saturday.

6.27.13

Rest day.  Feel much better than i thought about that 3RM on deads. 

6.26.13

5/3/1 C6W2

Deadlifts 3x3: 365-420-470 (3RM PR!)

It seems that typically (if my memory serves me correctly) the week of 3s is always the hardest on deadlifts.

Final set was much harder than it looks...and it looks hard.

RDL:
2x5 @286
2x12 @155

Step-ups: 3x12 @110

Planks: 5x 40on/20off

6.25.13

5/3/1 C6W2:

Press 3x3: 136-155-175 (Fx1, felt horrible, need to drop training max)

Power Clean and Push Press:
3-3-2-2-1
80-90-95-100-105 (kgs)

Bench (on my new bench at the house!): 5x5 @135 (working on set up and speed off chest)

6.24.13

Legs still stiff after car ride home, took an extra rest day since I was one day ahead already.

6.23.13

Rest day.

Driving home from Laura's tri.

6.22.13

5/3/1 C6W2

Backsquat 3x3: 305-350-395(x5, 5RM PR)

New 5RM!  I may have had 1 more rep in me. 

Frontsquat 3x3: 240-275-305

BS 2x10: 225
FS 2x10: 185
Lunges 3x12 @135

6.21.13

Rest day

6.20.13

5/3/1 C6W1:
Bench:
Overwarm up singles: 225-250-275-295-315

3x5: 225-250-285

2x10 comp grip @195
2x10 narrow grip @195

Pendlay Rows 5x5
185-205(x4)

Pull-ups: 14-10-7(didn't rest long enough for 8)-8-8

2000m row (75%) 7:49

6.19.13

5/3/1 C6W1
Deads: 3x5 340-390-445

RDLs 5x5 297.5

Step-ups 3x12 @110

6.18.13

5/3/1 C6W1

Press 3x5:


Power Snatch: 3-3-2-2-1-1: 40-50-60-70-75-80
Power Clean and Push Press: 3-3-2-2: 80-90-95-100

Conditioning:
Rowing/Abmats: 500/50-400/40-300/30-200/20-100/10

6.17.13

Rest day.

6.16.13

5/3/1 C6W1

Backsquat: 3x5 286-330-369.6(6)

Frontsquat: 3x5 220-253-291

Backsquat: 2x10 220#

Front Squat: 2x8 176#

6.15.13

Rest day.  

6.14.13

Bench

Over warm up singles: 250-275-295-315

3x5: 250-265-275
3x10: 205 (felt hard last 3-4 reps, lighter next time)

Dips w/45# 8-6-6 (really hard after 205 bench)

Pull-ups: 14-10-8-8-8

First day back working out at Gold's after quitting CFI.  Between people being terrible at squatting and no chalk I can't wait to get my own bench and go solely in the garage. 

6.13.13

Rest day.

ASCE event at Riverdogs game.

6.12.13 Back at it

Front Squat: 3x5 @132#

Deadlilft: 5x3
286-330-352-374-396

Sumo Deadlift: 5x1
286-330-352-374-396

Good Mornings: 3x12 @110

Walking Lunge: 3x12 @110 (going up more next time)

Pull-ups: 14-10-8-8-8

Now that I am done with CFI I have been trying to think of a weekly schedule that I can work in some weightlifting and conditioning, here is what I am currently looking at:

Sunday: Squats + accessories

Monday: Rest

Tuesday: Olympic Lifts + Press

Wednesday: Deads + accessories

Thursday: Rest

Friday: Bench + accessories

Saturday: Oly lifts + conditioning. 

6.11.13

Recovery from meet.  Feeling almost 100%, back lifting tomorrow.

6.10.13

Recovery from meet.  Shoulders tight/sore posterior a little beat up.

6.9.13

Recovery from meet.  Shoulders tight/sore.

6.8.13 NC State Meet

Squats: 182.5 - 192.5(PR) - 200(PR)
Bench: 142.5 - 152.5(f) -152.5(f)
Deadlift: 225 - 235(f) - 235(f)

NC State Meet on 6.8.13, 220# class.  1248.5 total

My first meet was quite the experience.  I ended up winning the 220# class, not because my own performance, but because the class being relatively weak.  I would not have won 165, 181, or 198 with my total, but a win is a win.  Next meet I need to eat much more next time, I felt dead by deadlifts and going 2/6 on bench and deadlifts is unacceptable.  I think that my jump was too large on bench and that I probably started too heavy on deadlifts and took too big a jump.  A handler would be nice to watch my speed and help determine my next attempt.  Next time I think small jumps on the bench and a lower starting dead weight is a must...I should never be worrying about getting a total going into deads.  I knew I had won my weight class after bench, but was still a little uneasy about 496 on deadlifts after my hamstring had cramped badly on my second attempt bench.  

Live and learn. 

My next meet is the SC State meet in December.  I am not exactly sure what my goals are for that, but I would like to make 198#.  I think the state record squat (462#) is within grasp and I would like to total at least 1320 (600 kg) which I think is more than doable.  

Stroup in Action

6.7.13

Tomorrow is the big day.

6.6.13

2 days until meet.

Feel like most of NOLA is out of my system.

6.5.13

Still recovering

6.4.13

Recovering a little from NOLA.

6.3.13

Traveling back from NOLA.

6.2.13

Day three in NOLA.

6.1.13

Second day in NOLA.

5.31.13

First day in New Orleans.

5.30.13

Rest Day

5.29.13

10 days out!

Worked up to opening weights in all three lifts with no excessive warm ups.

Squat: 185kg (407#), felt really good.
Bench: 143kg (315#), felt really good.
Dead: 230kg (505#), hips shot up early and turned into all back...did not feel too good.
Total: 1227#

Here is what I am currently planning on my attempts, third attempts will be based on fill, but with the goal of totaling >1300:
Squat: 185 (407), 195 (429), 200* (440)
Bench: 142.5 (314), 152.5 (335), 157.5* (346.5)
Deadlift: 230 (506), 240 (528), 247.5* (539)

*May go up or down. Second attempt deadlift may be to hit 1300, if squat and bench go as planned.

5.28.13

Rest Day.

Got caught by the damn train again leaving work.

5.27.13

Rest Day.

Memorial Day!

5.26.13

5/3/1 C5W4

Backsquat (overwarm up to starting weight)
Singles: 275-335-375-407
3x5 (No bounce): 179-220-242

Front Squat:
3x5 (No bounce): 132-154-176

Press: 85-115-132

Pull-Ups: 14-10-8-8-8

5.25.13

Rest Day

Mowed grass and bounced.

5.24.13

5/3/1 C5W3

Bench: 5-3-1-1
255-295-315-335 (PR)

335# Bench (5# PR)

Worked up to 305 with wide grip bench.

Band Pull Aparts 4x20 (blue band)

Pendlay Rows 5x5 @185


Then:

Complete the following in 12 minutes:
21-15-9
pushups
pullups (sub ring rows)
then….. AMRAP in remaining time:
10 alternating dumbbell snatch (45lb/25lb)
30 double-under
3+20

5.23.13

Rest Day.

Hip flexors tight after heavy deads.

5.22.13

5/3/1 C5W3

Dead lifts: 5-3-1-1
385-435-495-525 (15# PR)

All my deadlifts for the day...including a extra bonus at the end.

Sumo: 3x5: 286-330-374

Good Mornings: 4x8:  132-154-176-176

Pull Ups: 14-9-8-8-7

5.21.13

5/3/1 C5W3
Press: 65-74-83 (kg)


Then:
60 shoulder-to-overhead (15lb
50 box jumps 24in pause at top
40 toes-to-bar
50 abmat situps
Run 600m
17:34

5.19.13

5/3/1 C5W3

Back Squat: 5 - 3 -1 - 1
321.2 - 363 - 409 - 429 (f)

Need to fight more on heavy singles, and keep weight back.

5x5 @220#

Pull-ups: 14-9-8-8-7

5.18.13

Rest Day

Worked on refinished furniture.

5.17.13

5/3/1 C5W2

Bench:  225 - 250 - 295 (x4, lower back cramped)

Wide Grip: 3x10 185-185-225

Band Pull Aparts: 4x20 with blue band

Pendlay Rows: 5x5 155 - 185x4

Dumbbell bench: 3x10: 55 - 70 - 70

5.16.13

Rest day.

Rolled out posterior chain and stretched.

Day 18 of low carb diet.

5.15.13

5/3/1 C5W2:
Dealifts: 3x5
330 - 385 - 440

3x5 working sets.  Breathing rhythm got sloppy on last set. 

RDLs 5x5 @286

GMs 3x12 110 - 132 - 132

Pull ups 13-9-8-7-7

Day 17 of low carb diet, carb backloading day (tried drinking a lot of fruit juice...feel much better than last time)

Belt pictures

5.14.13

Helen: 3 rounds: 400m run, 21 KBS @53#, 12 pull-ups: 10:12

30 GHD sit ups

Day 16 of low carb diet. (Weighed 211 at gym after work)

5.13.13

5/3/1 C5W2: 3x5

Press: 124 - 145 - 165

Power Snatch: 5x2: 60 - 70 - 70 - 75 - 75 (kg)

Power Clean: 5x2: 90 - 100 - 100 - 110 - 100 (kg)

Partner metcon with Elizabeth. (BJs, Abmats, Pull ups)

Day 15 of low carb diet.

5.12.13

5/3/1 C5W2:

Back Squat:
3 x 5: 286 - 321.2 - 363 (much harder than it should have been)

Front Squat:
3 x 5: 228.8 - 264 - 299.2 (f x 4)

Pull ups: 13-9-8-7-7

Day 14 of low carb diet.

5.11.13

Rest Day

Worked on stuff around the house and went sailing.

Day 13 of low carb diet.

5.10.13

5/3/1 C5W1

Bench:
3x3: 240 - 275 - 305 (3RM PR)(all paused)
1x2: 325 - 335 (failed, lifted butt up and brad touched the bar)

Dips: 3x8 @55#

Pull-overs: 3x8 @85#

Jackie: 1000 row, 50 thrusters @45#, 30 pull-ups
8:40


Day 12 of low carb diet

5.9.13

Post deadlift rest day.   Should have done more mobility.  

Day 11 of low carb: 

Breakfast: 6 eggs and 6 slices bacon

Lunch: 1/2# chicken breast, salad, avocado. 

Dinner: carb backloading (we shall see how it works) 

5.8.13

5/3/1 C5W1

Deadlifts:
3 x 3: 360 - 410 - 465
2 x 1:  480 - 510

Deadlift Day

RDLs:  4 x 5: @ 286

One set of RDLs, videoed to check back. 

GMs: 4 x 5: 155

Pull-Ups: 13-9-8-7-7 (very hard after keeping back tight through RDLs)

Day 10 of low carb diet:
Breakfast: 6 eggs and 3 slices bacon
Lunch: 1/2# boars head chicken, salad, avocado
Dinner: chicken breast and brocolli
Snacks: 1 bag of jerky
PM: Protein Shake

5.7.13

Rest Day.  Had an ASCE board meeting in the evening that ran late.

Day 9 of low carb diet:
Breakfast: 4 eggs and 3 slices bacon
Lunch: Chicken breast and brocolli
Dinner: Taco Salad (0.6# ground beef)
Snack: 1 bag beef jerky
PM: Protein Shake

5.6.13

Rest Day (worked in yard)

8 day low carb diet
Breakfast: 6 eggs and 3 slices bacon
Lunch: Board head chicken (8 ounces) spinach and avocado
Dinner: Burger in a bowl from Sesame
Snacks: Bag of Beef Jerky
PM: Protein

5.5.13

The this cycle of 5/3/1 I am using the app "Big Lifts" "Pre-raw meet" rep scheme which goes 3's, 5's, 1's, with heavy singles at 90+ percent of your meet goal during the 1st and 3rd weeks.

Bach Squat:
3 x 3 : 300 - 341 - 385
3 x 1 : 396 - 411.4 (PR) - 422.4 (PR)

Front Squat:
3 x 3 242 - 286 - 316 (x2)

Press:
3 x 3 : 132 - 155 - 171.6

Dead Hang Pull-ups, Recon Ron week 10: 12-9-7-7-7 (felt really easy compared to last week)

Plank 5 x 40 seconds on, 20 seconds off.

Day 7 of low carb diet
Breakfast: 6 eggs and 3 slices bacon
Lunch: Beef Jerky
Dinner: NY Strip and Spinach
Pm: Casein

5.4.13

Worked on split jerk.

Worked up to 275#, but did not feel good, so went to dragon boat race.

Day 6 of low carb diet:
Breakfast: 6 eggs 3 slices bacon
Lunch: Beef Jerky
Dinner: Ribeye at Cru
PM: Casein

5.3.13

Fran
5:22

Pull ups when fatigued are very rough mentally...needs work.

Day 5 of low carb diet:
Breakfast: 6 eggs 3 slices bacon
Lunch: Boars head chicken (8 ounces) and spinach
Dinner: Laura's fajitas
PM: Casein

5.2.13

Rest Day


Day 4 of low carb diet:
Breakfast: 6 eggs, 3 slices bacon
Lunch: Chicken breast and broccoli
Dinner: Brisket salad at smokey oak
PM: casein with coconut milk (+10g creatine)

5.1.13

Bach squat 5 x 3 : 135 - 185 - 185  (Just trying to get used to my new belt and wraps)

High Block Cleans:
4 x 2 : 80 -90 -100 -110
2 x 1 : 110 - 110

Heaviest high block work.  Still not getting hips completely open.

Overhead Squat:
5 x 3 : 40 - 50 - 60 -70 - 80 (80 I started coming onto my toes when coming up, the bottom felt very comfortable and stable)

Day 3 of low carb diet.
Breakfast: 4 eggs, 3 slices bacon
Lunch: Boars head buffalo chicken ~0.5#, salad
Dinner: chicken breast and broccoli
PR: Casein, whey, & coconut milk shake

4.30.13

Bench:  Worked on wider grip, per JT, worked up to some sets of 5 @225, just greasing the grove.

Push Press, 3-3-3-3-3-3-3 reps (find 3RM)

175-195-210-225-240-255-265 (x2, got third but moved foot slightly) (Huge push press PR)

then….

AMRAP in 7 minutes:
10 kettlebell swings (70lb/53lb)
10 pushups

7 rounds Rx

Core Development:
5 sets of:
hollow body hold, 20 seconds
10 tuck crunch

That core work was a gasser.

Day 2 of low carb diet.
Breakfast: 5 eggs, 3 slices bacon
Lunch: Chicken breast, spinach
Dinner: Taco Salad
PM: Protein shake with coconut milk

4.29.13

Full Snatch:
Doubles: 132 - 154 - 165 - 176
Singles: 187 - 198 - 209 (PR)

Last 2 snatches of the day, 4# PR.  Also in slow motion.

Snatch High Pulls 5x2 @220

Clean & Jerk: 

Doubles: 176 - 198 - 220

Singles: 242 - 253 - 264 - 275.5 (PR) 

Last 2 C&Js, last one felt slow standing up with it, that is why 

I didn't go for more.  I don't open my hips all the way...need to

work on that.  Both jerks were ugly. 

Beat Swings: 5x12

Plank: 5 x 40 seconds on (20 seconds off)

Ab Mats: 5x10 (FAST)

Day 1 of low carb diet.
Breakfast: 5 eggs 3 slices bacon
Lunch: Spinach and deli meat off wrap
Dinner: NY Strip and salad

4.28.13

5/3/1 C4W4 - Deload / speed week 

Back Squat:  3x5 185 - 205 - 225

Front Squat: 3x5 135 - 155 - 175

Press: 3x5 @110#

Annie: 8:09

4.27.13

Rest Day.

Worked out a little with Jen Thompson...she gave pointers on my bench form...I need to widen my grip.

4.26.13

5/3/1 C4W3

Deadlilfts:  375 - 430 - 495 (x1, went up pretty good)

RDLs: 5x5  225 - 225 - 260 (x3)

Pull-ups: 12-9-7-7-7

4.25.13

Rest Day

4.24.13

For time:
Row 1000m
Run 1000m
100 double-unders

12:38 (off the rower at 3:30.7 which felt good, finished the run in 6 minutes which is an okay pace, things went to shit on the DU only strung together about 7-8 at a time, on a good set)

4.23.13

5/3/1 C4W3: 5-3-1

Bench: 250 - 285 - 315 (PR, x1) - 330 (PR, x1) (all pause)

Then:
AMRAP in 26 minutes and 12 seconds:  (in teams of two, with Jake)
8 clean and jerk (165lb/110lb)
23 box jumps (24in/19in), pause at top
26 kettlebell swings (53lb/35lb)
29 lateral burpees over barbell

5+71 (red lined around minute 16, Jake started taking on more burpees and box jumps at that point.)

4.22.13

Power Snatch: 2x5 @155# (Shoulders were a little sore, so stayed relatively light)

Power Cleans: 2x6 3@220# 3@242#

Final set of Power Cleans, double at 242#

Recon Ron dead hang pull-ups 12-9-7-7-7

Annie: 8:41 (1:34 PR from 4.14.13) 

4.21.13

5/3/1 C4W3

Back Squat: 310 - 351 - 393.8 (x4, PR, see video)

"Fuck you weights!"

Front Squat: 257 - 291 - 325 (x1)

Press: 135 - 155 - 176 (x3) (Press PR)

4.20.13

Rest Day (was lazy and hungover)

4.19.13

Rest Day (took surveying test and drank with Joe)

4.18.13

Rest day, posterior chain crazy tight from 4.17.13

4.17.13

5/3/1 C4W2:

Deadlift: 352 - 396 - 462 (x3)

Sumo deadlifts 5 x 2: @330

RDLs 5 x 4: 242 - 264 (x2) - 286 (x2)

GM 5 x 3: 132 - 154 - 176

Curls 8 x 2: @88

4.16.13

10 Minute EMOM
1 power clean
1 hang power clean
1 split jerk
@205

then….

AMRAP in 12 minutes: (teams of two, with one person working at a time)
30 shoulder-to-overhead (95lb/65lb)
30 pushups

with Joe: 6+20

4.15.13

Warm Up:  100 DU, 2:34 (first set was 33, a 9 du PR)

Butterfly pull-up work.

Snatched some but was dead from squats.

2 Mile Run: 17:04

5 x 40 second plank holds (40 on, 20 off)

4.14.13

5/3/1 C4W2

Back Squat:  290.4 - 330 - 378.4 (x5) (New 5RM PR!)

Front Squat: 237.6 - 275 - 308 (New 3RM PR!)

Press: 132 - 143 - 176 (New 3RM PR!)

Pendlay Rows: 5x5 @ 198#

Annie: 10:15 (PR by default) 

4.13.13

Rest Day.

Flew home from California...and slept.

4.12.13

Rest Day.

Took the PE exam.

4.11.13

Rest Day.

Flew to CA for the PE exam.

4.10.13

5/3/1 C4W1 5-5-5+

Deadlift: 330-380-430 (5)

Bench: 225 (all paused) - 250 (all paused) - 285 (5, first two paused)

4.9.13

Work up to heavy snatch double, working on full squat snatch:  worked up to 190# (previous squat snatch PR was 185#), that felt really good so I then hit 200# and 205# for a 10# snatch PR (first since Integrity's Revenge in October 2012).

Then:

6 rounds for time:
Run 200m
10 burpees

10:32 (first time not redlining on running workout in a long time, last round was probably the fastest)

3x8 pull ups.

4.8.13

“DT”
5 rounds for time:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)

6:55 Rx (~4 minute PR, didn't write down last time, but it was sub 12)

First 3 rounds were under 3 minutes, then next 2 were 2 minutes per round.

30 GHDs

4.7.13

5/3/1 C4W1

Backsquat: 270-310-350 (x5)

Front Squat: 225-255-290 (x5)

Press: 135-135-155-165 (x5)

did some DU work too, but calves were smoked. 

4.6.13

Saturday morning:

Worked up to heavy 185# squat snatch, started doing some singles but lost my shoulder stability.

Worked up to 10x1 C&J singles @250#

Practiced some DUs

Recon Ron dead hands 12-8-7-7-6

Team WOD with Eli: 5 rounds 5C&J @135#, 5 PU, 10 Push-ups, 15 DU (partner rests while other partner completes)...untimed.

4.5.13

For time: (in teams of two with one person working at a time)

100 kettlebell swings (53lb/35lb)

100 pushups

100 abmat situps

100 burpees

Teamed with Joe Tyson:  11:59 Rx, we did 4x25 KBS, split PU (I did a little more), 5x20 abmats (Joe did 20 more), and did 10x10 burpees.  

4.4.13

AMRAP in 4 minutes:

15 thrusters (100lb/65lb)

15 chest-to-bar pullps

*4 minute bonus for every 90 reps (3 rounds) completed

54 rx, second round of C2Bs killed me. 

4.3.13

Mainly rest.

Worked on some DUs and fixed my jerk blocks.

4.2.13

Worked on DUs...hit a set of 24.

6 rounds of 5 handstand push ups then 20 second handstand hold.


5 rounds for time:
5 deadlift (275lb/185lb)
10 burpees

3:34 Rx (:22 seconds faster)

Compare to 6/12/12: 3:56 rx

Core Development:
8 minute alternating tabata
-abmat situps
-reverse abmat situps

4.1.13

C2Bs...did about 60 total, first set of 15 unbroken.  

Death by Thrusters @95#, 11+8 (lost midline first) 

3.31.13

Rest Day

3.30.13

Open WOD 13.4 again:  87 rx (4 more T2B)

5/3/1 C3W2 Bench:
230-265-295 (x5)

Dumbbell pull overs 3x8 @85#  (triceps tight for 2 days)

3.29.13

5/3/1 C3W3: Deadlifts 5-3-1
405-445-480 (felt good, went up pretty fast)


3 rounds for time:
12 thrusters (95lb/65lb)
12 burpees
Run 400m

11:26 (thrusters felt really good, burpees got slow in third round splits went pretty much 3, 4, 4)

3.28.13

2012 CrossFit Games Open – WOD 13.4

AMRAP in 7 minutes:
3 clean and jerk (135lb/95lb)
3 toes-to-bar
6 clean and jerk (135lb/95lb)
6 toes-to-bar
9 clean and jerk (135lb/95lb)
9 toes-to-bar
12 clean and jerk (135lb/95lb)
12 toes-to-bar
15 clean and jerk (135lb/95lb)
15 toes-to-bar
18 clean and jerk (135lb/95lb)
18 toes-to-bar…

83 Rx

3.27.13

Rest Day

3.26.13

6 sets of:
-Run 200m
-15 kettlebell swings (70lb/53lb)
-1 rope climb (15ft ascent)… *optional
-each sets starts every 3 minutes
-alternate run each set, 1st set starts at front door


Core Development:
Plank Hold, 5 sets of 40 seconds
-rest 20 seconds between sets

3.25.13

5/3/1 C3W3: 5-3-1+

Squat: 305-345-385(1)  Felt horrible, 4 days of drinking and eating like crap is not how you hit a new 5RM
Press: 135-155-170 (1) Felt heavy, see above.

3.22.13-3.24.13

All off days...because I am a lazy SOB.

3.21.13

ASCE meeting

3.20.13

5/3/1 Deadlifts  3-3-3

325-390-445

Recon Ron pull ups and ring dips. 

3.19.13

8 sets of:
4 power clean, @185#
8 kettlebell swings @70lb
-each sets starts every 90 seconds, last round was aweful.

then….

“Death by Clean & Jerk” - @135# - 10+8 (probably would have done better if more rest after first section)

3.18.13

Stuck behind the train leaving work...rest day.

3.17.13

Rest Day.

Worked in the yard and mowed grass.

3.16.13

5/3/1 C3W2

Squat: 290-325-365 (x5)
Press: 115-145-160 (x5)

Worked on some cleans

Recon Ron: Pull-ups and Ring Dips
11-8-7-6-6

3.15.13

Workout 13.2

172 reps.  Did terrible, felt terrible.  Red lined on second round.

3.14.13

Worked on DUs...set of 17.

Rolled out and stretched out.

3.13.13

5/3/1 C3W1 Deadlift: 320-370-420
Recon Ron pull ups and ring dips
11-8-7-6-6
Good Mornings 5x5 up to 70kg
Lots of DU practice.
6 "long side" sprints (500 feet) all around 25-26 second pace.

3.12.13

Shoulder Press, 8 sets of 3 reps, using 70-75% of your 1-rep max
-each set starts on the minute
then….
In 12 minutes:
75 wallball (20lb – 10ft target/14lb – 8ft target)
50 shoulder press (45lb/33lb)
AMRAP in remaining time:
9 power clean (135lb/95lb)
27 double-unders
-athlete will have plates staged and load them plus clamps after the shoulder press is completed
95# on the shoulder press, taking it easy since I pressed on Sunday.
1+something...more than 9.  Still suck at DUs...need to quit complaining and just practice.  Finished wall-balls in 2:40, shoulder presses sucked.

3.11.13

Started doing the Recon Ron program for dead-hang pull-ups and strict ring dips.  Started on Week 8: 11-8-7-6-6.

Also did 5x5 Pendlay rows @85kg (187#)

Ran/jogged 2+ miles, then ran/sprinted 175 yards 5 times holding splits between 29.4 and 30.5 seconds.

3.10.13

Worked out with Brett  Bracken. 

Worked up to 5 singles on power snatch @80kg

Worked up to some singles on power clean @105kg

5/3/1 C3 W1: 5 - 5 - 5+ (did not push any pluses today, going to start picking my battles) 

Press: 115 - 135 - 150

Squat: 275 - 305 - 350

3.9.13

Rest day, studied for the PE.

3.8.13

Open workout 13.1

137 Reps...red lined on the second set of burpees.

3.7.13

Rested for the 13.1 on 3.8.

Worked on snatch a little, did a set of 5 @135 and 3 at 165#

3.6.13

1 Power Clean 4 Front Squats @185
1 Power Clean 3 Front Squats @205
3 x 1 Power Clean 3 Front Squats @225

Some more power cleans at 225

Olympic Lifting Class: Pausing 3 position power snatches

3.5.13

5 sets of:
3 wide grip strict pullups
3 close grip strict chin ups
3 regular grip strict pullups

8 sets of:

4 push press, 175#

8 kettlebell swings 70lb

-each sets starts every 90 seconds

then…~3min rest 

AMRAP in 6 minutes:

7 hang clean 135lb

8 box jumps 24in pause at top   7+3Rx

Work up to heavy split jerk: 275#, missed 300# twice losing it forward in the dip. 

5x5 Pendlay rows up to 90kg

3.4.13

5/3/1 C3W4 deload for Squats and Press (tried to do squats using a lot of speed)

7x2 Snatch pulls @185#
5x3 Snatch DLs @ 205#


For time:
Row 1200m
60 pushups
30 burpees

8:18...slowed down big time on last 15 burpees.

3.3.13

Rest day.

First 4 hour PE morning session practice test...sucked, 24/40.

3.2.13

Rest day.  Worked on DUs a little.

Quads sore from thrusters on Friday.

3.1.13

3 minutes: 4 thrusters @155#, 4 lateral over the bar burpees:  32 total reps
Rest 3 mintues

4 minutes: 6 thrusters @115#, 6 lateral over the bar burpees:  40 total reps
Rest 3 mintues

5 minutes: 8thrusters @75#, 8 lateral over the bar burpees:   49 total reps

Total: 121 reps.

Then for time with Ellis:
60 WB
50 Hang cleans @135#
40 C2B

50 WB
40 Hang cleans @135#
30 C2B

40 WB
30 Hang cleans @135#
20 C2B

14:56, we split up everything equal except C2Bs, Ellis did a lot more...and I did 20 of 30 hang cleans on the last set.

2.28.13

Worked on DUs.

Snatch 10x1 @90%: 176  (missed a couple forward but felt good)

Cleans 10x1 @90%: 253# (only ended up doing 6, started failing)

5/3/1 C2W3 Deadlift: 390 - 410 - 460 (felt really heavy after that much pulling with cleans, need to get upper back strength up)

2.27.13

5/3/1 C2W3 Bench:  245-275-300(x5), new 5RM...had a rep or two left in the tank.

Olympic lifting class, worked on cleans.  Got 275#, jerked it for a C&J PR, but missed 300 a couple times.

2.26.13

Rest day

2.25.13

Rest Day.

Did Laura's scavenger hunt and get re-engaged.

2.24.13

5/3/1 C2W2: Front squat:
260 - 275 - 290  (starting to do front squat as accessory to squats, never going into pluses)

5/3/1 C2W3 5 - 3 - 1+

Backsquat: 330 - 350 - 374 (x5)
Shoulder Press: 155 - 155 - 171 (x3)   (First set I forgot I had 55# plates on instead of 45#, should have been 135#)

2.23.13

4 sets:
16 box step-ups (alternating) @95#
10 RDLs up to 185

4 sets:
6 hip drivers (@275)
2 pull-up negatives
12 ring rows

Then teamed with Ellis, doing sets of 15 back and forth:

60 24" box jumps
60 KBS 53#
60 pull-ups
60 DL @225
60 T2B
60 S2O @135
60 Wall balls
Then all together
60 burpees (felt aweful)
120 DUs (I didn't do them)
60 burpees (felt even worse)

2.22.13

Repeat of 2.12.13's WOD:


AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)

Got to 85Rx (I think, 83-87 range anyway...Ellis lost count)...12-10-8 @ 95 (I think I went too fast on 95s), 8-7-6-5-4 @135# (a rep scheme that I liked A LOT), singles at 185# (got to 185 a lot sooner than last time, about 90 seconds).   Had trouble getting my elbows around.

2.21.13

Rest Day. 

Did some double unders...getting a little better, need to keep hands out in front. 

2.20.13

5/3/1 C2W2:  3 - 3 - 3+

Dead Lift:  390 - 410 - 435 (x3) (Didn't push too hard, had one or two left in the tank..was losing my upper back a little)

Bench: 255 - 270 - 285 (x5) (Again had 1-2 reps left in the tank)

Weighted dips: 3x10  35 - 53 - 53 (front of shoulders a little sore this morning, more than likely due to this)

Olympic class: 2 seconds holds below and above knee.  Know that the above the knee "spot" feels like now.  Knees need to go out then back.

2.19.13

AMRAP in 7 minutes:
12 power snatch (75lb/55lb)
8 burpees

rest 4 minutes, then….

AMRAP in 7 minutes:
10 thrusters (75lb/55lb)
30 double-unders

First part: 4+12rx (need to focus on getting hips down when getting back into position for snatch and clean, bending too much at the waist is cause of some lower back fatigue)

Second part: 2+14rx (double unders were the hold up, lower back was tight in bottom of squat on thrusters)

2.18.13

4x8 strict tight grip chins
2x6 wide as possible pull-ups

12 min EMOM: 1 squat clean, 1 hang squat clean @225

Got winded on that one, last 3 sets were both squat cleans, was not getting elbows around on hang cleans.

Then messed around with some pull-up and chest to bar practice.  Hit 20 unbroken pull-ups, probably had 2-5 more in the tank...I need to get over that mental barrier on pull-ups.

2.17.13

5/3/1 C2W2

Press: 145 - 155 - 160 (7) Felt good, leaned way back on last one.

Back Squat: 310 - 330 - 350 (8) Felt good but not as good as last week.

No motivation for accessory work.

2.16.13

Worked on DU some, mainly rest day though.

2.15.13

5/3/1 C2W1 Front Squats:  240 - 260 - 275 (x5) 

Had more reps, didn't push it because of conditioning with team after. 

Conditioning: 

DU and rope climb WOD (still horrible at DUs) 

than 24 min AMRAP: 

12 min:  4 pistols, 6 pull-ups, 8 KBS (70#) (KBS hurt more than they should, plan to work on them) 

12 min: 9 abmat, 7 push-ups, 5 T2B (T2B definitely the limiting factor, need to close shoulder angle more) 

2.14.13

Rest Day.   Lower back pretty toast after dead lifts.

2.13.13

5/3/1 C2W1 5 - 5 - 5+

Dead: 365 - 390 - 410 (x7) (Felt good in lower body, lost it in shoulders in last rep)

Bench: 245 - 265 - 275 (x8) (Felt good,, triceps a little tight from pull- overs)

Olympic class.

2.12.13

WOD:

AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)

Got to 79Rx...3x10 @ 95, 8-7-6-5-4 @135# (a rep scheme that I liked A LOT), singles at 185#.  Should have done some doubles.  Triceps tight from push-ups on Monday and ring dips on Sunday, hard to get into rack position.

Ball holds (with 70# kettle bells) 5x 40 seconds, 1 x 30 seconds.

2.11.13

AMRAP in 10 minutes:
15 airsquats
10 pushups
5 pullups

9+9Rx  (pull-ups unbroken, push-ups broken up 6 then 4 last 3 or so rounds, air squats were what slowed me down.  About 50 secs a round, or 12 rounds would be a really good score)

Dumbbell pull overs, worked up to 75# for sets of 8.

Worked on narrower hand placement on snatch grip.

2.10.13

Back on tracking my workouts.

5/3/1 C2W1 (5 -5 - 5+ )

Back Squat:  290 - 310 - 330 (12 reps)   Squats felt really good, maybe because a lot of sleep night before.

Press: 135 - 145 - 155 (7 reps)  Felt good.

Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Felt good, definitely felt it in chest in later sets.

Bent over rows: 5x5 with 3 sets at 179#.

2 mile run: 18:15... embarrassing.  Not my lungs but lactic acid (burn) in my calves is what kept me slow.  Lower back not as much of a factor, which was surprising after the running workout on Saturday.

1.8.13

5/3/1 C1W1 Press: 115-130-150(+1)

Hang Clean - Front Squat - Hang Clean: 185 - 205(x4)

WOD: (Partner WOD, each partner doing a round at a time)
8 min. AMRAP:  5 hang cleans, 5 S2O (@135#) : 17+7 with Joe Tyson (Joe really held me back, 27 rounds is doable)

1.7.13

5/3/1 Cycle 1, Week 1 5-5-5+

Back Squat: 245 - 285 - 325(+2)
Bench Press: 205 - 235 - 265 (+4)
BP Assistance:  Chin-ups: 10 - 8     Pull-ups: 10 - 8

WOD:
60 wall balls
400 m run (with ball)
60 slam balls
9:14 Rx

1.6.13

Rest day

1.5.13

Establish 1RM press: 185# (20# PR, though I had done 165# for 3.  It felt good, after hitting 185 I missed 195, then 190)

3 Rounds:

3 DL @315
5 Power Cleans @185
10 Alternating dumbbell snatches @65
6:14 Rx

1.4.13

Rest Day

1.3.13

Power Snatch, every 30 seconds: 8@ 155#, 8@165#

Split Jerk Doubles: 185-205-5@225

Bench 5x5: 225-245-255-265-275

WOD:


AMRAP in 10 minutes:
10 thrusters (95lb/65lb)
6 burpees
10 kettlebell swings (53lb/35lb)

For this WOD, one partner will be working at a time.  Both partners must complete the movement before advancing to the next movement. For example, Partner A does their 10 Thrusters, then partner B does their 10 thruster, then they move on.

With Ellis: 4+6 Rx   (All movements unbroken)

1.2.13

Fight Gone Bad: 289 rx

Wall Balls: 25 - 20 - 20

SDLHP:    30 -  20  -  22

Box Jumps: 28 - 14 - 12

Push Press: 25 - 20 - 22

Row:          10 - 11 - 12

Box Jumps killed me.  Goal of 330 next time...+14 per round. 

1.1.13

Snatch complex, power snatch from ground then power from hang:  7 sets up to 80kg

5x10 Bent over rows at 60 kg

Deadlift Doubles up to 200 kg