Thursday, October 31, 2013
Wednesday, October 30, 2013
10.29.13
Bench 5x5
225-255-285 (x3)
Weighted Pull Ups: 5x5 @+50#
Pendlay Rows 3x10 @155#
Weighted Dips: 5x5 @+45#
225-255-285 (x3)
Weighted Pull Ups: 5x5 @+50#
Pendlay Rows 3x10 @155#
Weighted Dips: 5x5 @+45#
Tuesday, October 29, 2013
Friday, October 25, 2013
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
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
Thursday, October 24, 2013
Wednesday, October 23, 2013
Monday, October 21, 2013
Friday, October 18, 2013
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)
370-430-485 (f, x3...grip)
1x5 @420 (back tightened up so I stopped for the day)
Wednesday, October 16, 2013
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.
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.
Saturday, October 12, 2013
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
Friday, October 11, 2013
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.
3x5 @200
4x 500m row
1.
2.
3.
4.
Thursday, October 10, 2013
Tuesday, October 8, 2013
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
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.
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.
Sunday, October 6, 2013
Thursday, October 3, 2013
Tuesday, October 1, 2013
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)
9.27.13
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
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
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