11.9.14

Worked up to 185# snatch

11.8.14

REst Day

11.7.14

AM: Squats: Worked up to 3x2: 405-425-425

11.6.14

Every 2 Minutes for 10 Minutes run 250m:  Range 0:47-0:50

Then, for time:
21-15-9 rep rounds of: Kettlebell swings, goblet squats, and walking lunge with kettlebell (53/35)
*5 Burpee penalty if Kettebell touches the ground*

5:4X

11.5.14

Skill: ~20 Minutes work on Muscle-ups (5×5 hips to rings and 5×3 transitions / other drills as needed)

Worked on some MU doubles

8 Minute Tabata: Rowing: Min. 88


Rest 5 Minutes
Max Burpees in 2 Minutes: 36

11.4.14

Every Minute on the Minute: 2 Push Presses (Increase weight as necessary)

Worked up to 205#

For time:

3 Rounds for time:

250m Row

15 Thrusters (95/65)

15 Pull-ups

Rest 1 Minute Between Rounds (Score total time)

9:4X 

11.3.14

Skill: Backsquats: 5×3 (Work up to heavy triple)

Worked up to 2x3 @405, then 2 triples at 425 with green band

Then, “Nancy”
5 Rounds for time: 400 m run, 15 overhead squats

15:XX

11.2.14

Rest Day

11.1.14

Work up to heavy squat snatch : 185
5x2 @155

Bench: 3x5 @275

10.31.14

"Double Death"

"Death by Double Unders" (by 5s)
40+32

"Death by Clean and Jerks"
9+8

10.30.14

16 minutes: work 15, rest 45, alternating Chest to rings and ring dips

15 minute AMRAP: 5-10-15-20 etc rep rounds of:
KBS @52, Push-ups, Abmats

289 total reps

10.29.14

AMRAP: 6 min, 2 min rest, 3 minutes

10 burpees, 15 med ball cleans, 250m run

Keaned 2+1 / 1+6

8 min. tabata: ab mats / planks

10.28.14

Press:  5x5: up to 155

For time: 20 deads, 400 m run, 20 hang cleans, 400 m run, 20 shoulders to over head (all at 135#)

6:05

10.27.14

Backsquats: 3x5 @385 (80%)

AMRAP in 8 Minutes: 30 wall balls, 20 T2B, 10 HSPU

1+25

10.26.14

Rest Day...drove to Asheville, did a little hiking

10.25.14

USAPL Georgia and Southern States Meet.

Went 5/9, last warm-up squat felt heavy, weighted in at 214.

Squats: 445.4 / 474 (slow) /

Bench: 330 (missed, butt lifted) / 330 / 352

Deads: 518 / 551 / 561

Videos to come...if I get around to it.  Overall felt good the morning of, but squats had been rough from working on the gym.

Total was 615 (1353) and wilks of 378

10.24.14

Rest Day..drove to ATL for meet

10.23.14

Worked up to doubles @70% of squat, bench, and deadlift

10.22.14

rest day

10.21.14

Worked up to doubles @70% of squat, bench, and dead lift

10.20.14

Rest Day

10.19.14

Place holder

10.18.14

place holder

10.17.14

place holder

10.16.14

place holder

10.15.14

Some Rowing...dead.

10.14.14

5 Rounds for time
10 burpees
20 KBS @53
250m run
rest 1 minutes

19:24

10.13.14

Every 30 seconds for 10 Minutes:  1 Power clean and Jerk

@225

"Jackie"
1000 m row, 50 thrusters (45), 30 pull ups: 9:42

10.12.14

place holder

10.11.14

place holder

10.10.14

place holder

10.9.14

place holder

10.8.14

place holder

10.7.14

C24W3  5/3/1

Dead Lift: 405-460-515

2x1 @540

Front Squat: 3x5 @242

10.6.14

place holder

10.5.14

place holder

10.4.14

place holder

10.3.14

place holder

10.2.14

C24W2 3x3

Back Squat: 330-380-420

2x1 @465

10.1.14

place holder

9.30.14

C24W2 3x3

Press: 135-155-175

Failed single at 192

Pull-ups: 22

9.29.14

C24W2 3x3

Deadlift: 380-430-485

Triple @540#

9.28.14

place holder

9.27.14

C24W1 3x5

Bench: 220-260-285

3x3 2305

Pull-ups: 22-13-12-12-11

9.26.14

C24W1 3x5

Backsquat: 286-330-360-400

3x3 @415

9.25.14

9.24.14

9.23.14

C24W1

Press: 135-145-165

3x3@175

Pull-ups: 22-13-12-12-11

Bench: 2x3 @305

9.22.14

C24W1 3x5

Deadlift: 350-405-470

3x3@490

Front Squat: 3x5 @242

9.21.14

Rest Day

9.20.14

C23W3 5/3/1

Bench: 250-385-315 (x4..."spotter" grabbed it when bar speed slowed down)

5x3@300

Pull Ups: 21-13-12-11-11

9.19.14

C23W3 5/3/1+

Back Squat: 340-385-430 (x5, 5RM PR)

3x3@410

9.18.14

Rest Day

9.17.14

C23W3 5/3/1
Press: 140-160-175 (x3)

3x3@155

Pull Ups: 21-13-12-11-11

Bench: 2x3 @300

Dips: 14-9-8-8-7

9.16.14

DC23W1 5/3/1

Deadlift: 400-450-510 (x3)

2x3 @470 (misload)
2x3 @480

Front Squat: 3x5 @242

3x8 Abwheels

9.15.14

Rest Day....forgot belt at work.

9.14.14

Rest Day

9.13.14

C22W2 3x3

Bench:  235-275-300 (x5)

3x5 @285

PU: 21-13-12-11-11

Dips: 12-9-7-7-7

9.12.14

C22W2 3x3

Backsquat: 320-365-410

3x5 @375

Rowing Tabata

9.11.14

Rest Day

9.10.14

Rest Day

9.9.14

C22W2 3x3

Press: 132-145-162

3x5 @145

Pull ups: 21-13-12-12-11

Bench: 2x5 @275

EMOM 2 PC @200, 20 DU (got 8 minutes)

9.8.14

C22W2 3x3

Deadlift: 375-425-480

3x5 @425

Front squat: 3x5 @225

For time: 30 cal row, 30 over BB burpees, 30 HC @135: 7:01

9.7.14

Rest Day

9.6.14

C22W1 3x5

Bench: 225-250-285 (x10)

3x5 @275

Pull-ups: 21-13-12-11-11

9.5.14

Rest Day

Laura's birthday

9.4.14

C22W1 3x5

Squat: 295-345-385

3x5 @365

Front Squat: 2x5 @225

Good Mornings: 2x10 @135

(Stayed sore from this one for a LONG TIME)

9.3.14

Rest Day

9.2.14

C22W1 3x5

Press: 120-135-155

3x5@145

Bench: 2x5 @275

Pull-ups: 21-13-12-11-11

9.1.14

C22W1 3x5

Deads: 345-400-450

3x5 @80%=425

Front Squat: 3x5 @220

8.31.14

Rest Day

8.30.14

Rest Day, fantasy draft.

8.29.14

Rest day.

8.28.14

Deload week

Backsquats 5s up to 315

8.27.14

Swam 10 50m sprints

8.26.14

Deload Weed

Press 5s up to 110

Pull ups: 5x5 @+50#

10 min EMOM: PC @220 + 5 24" box jumps

Double unders / amt mats 30-20-10 3:44

8.25.14

Deload week.

Rowing in AM

Deadlift 5s up to 330

Front Squat: 3x5 @155

8.24.14

Rest Day

8.23.14

Rest Day

8.22.14

C21W3 5/3/1+

Bench: 250-280-320 (x5, 5RM PR) 

3x10 @230

Pull-ups: 21-13-12-11-11

Dips: 14-9-8-8-7

Rowing Tabata: Min 84 m 

8.21.14

C21W3 5/3/1+

Back Squat: 335-380-425 (x5, 5RM PR)

3x10 @312

8.20.14

Rest Day

8.19.14

C21W3 5/3/1+

Press: 135-150-175 (x5 5RM PR )

3x10 @125

Bench: 2x10 @230

P.U: 21-13-12-11-11

8.18.14

1min DU: 60

C21W3 5/3/1+

Deadlift: 395-445-500 (x5, 5RM PR)

3x8 @365

Front Squat: 3x5 @242

Too hard to do anything else...felt like border line heat exhaustion.

8.17.14

Rest Day

8.16.14

Rest Day

8.15.14

C21W2 3x3

Bench: 230-265-300

3x10 @230

Pull-ups: 20-13-11-11-11

Dips: 12-9-7-7-7

Pendlay Rows: 5x5: 135-185-205 (x3)

8.14.14

C21W2 3x3

Backsquat: 312-356-405

3x10 @312

5 minutes C&J @220, every 30 seconds

8.13.14

Rest Day

8.12.14

C21W2 3x3

Press: 125-140-160

3x10 @125
Bench: 2x10 @230

Pull-ups: 20-13-11-11-11

Dips: 12-9-7-7-7

8.11.14

C21W2 3x3

Deadlift: 365-420-470

3x8 @365

Front Squat: 3x5 @220

8.10.14

Rest Day.

8.9.14

C21W1 3x5

Bench: 225-250-280

Paused Joker Singles: 315 - 335

345x3 (tied 3RM!)

Pull - ups: 20-13-11-11-11

8.8.14

C21W1 3x5

Backsquat: 290-335-380

3x10@270

8.7.14

Rest Day...still felt a little beat up from Monday.

8.6.14

Rest Day

8.5.14

C21W1 3x5
Press: 115-135-150

3x10 @105

Bench: 2x10 @205 (paused)

P.U. 20-12-11-11-10

Dips: 12-8-7-7-6

DB Rows: 3x8 @90

8.4.14

1 min. DU: 56

C21W1 3x5

Dead: 340-395-445

3x10 @313

Front Squat: 3x5 @220

3x
8 ab wheels
5 MU transitions


Run
2 jog
2 walk / spring

8.3.14

Rest Day

8.2.14

Rest Day

8.1.14

C20W3 5/3/1+

Bench: 245-275-310 (x5)

3x10 @205

7.31.14

C20W3 5/3/1

Backsquat: 330-370-420, Joker set at 455# for 3 (3RM PR, RPE=8.5)

3x10 @264

Jackie: 9:35

7.30.14

Rest Day

7.29.14

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

C20W3 5/3/1
Press: 130-145-165 (x5)
3x10 @105#

Bench: 2x10 @185 (paused)

Dips: 12-8-7-7-6

7.28.14

C20W3 5/3/1
Deads: 385-435-490

3x10@308

Front Squat: 3x5 @205 (felt light)

For time:
20 C&J 90# stone, 20 C&J keg (w/ water), 20 C&J 110# axle (8:XX)

7.27.14

Rest Day

7.26.14

Rest Day

7.25.14

C20W2 3x3
Bench: 230-260-295 (x5)
3x8@185#

P.U: 20-12-11-11-10

7.24.14

C20W2  3x3

Backsquat: 305-350-395 (x7, RPE=8.5, all felt good and smooth)

2x10@225

GMs: 2x10 @135

7.23.14

Rest Day

7.22.14

C20W2 3x3

Press: 95-140-155 (x5)

3x10 @95

Pull-ups: 19-12-11-10-10-10

Bench: 2x10 @185# (paused)

Dips: 12-8-6-6-6

DB Rows: 3x8 @90#

Rowing Tabata: 4 minutes (legs died)

7.21.14

C20W2 3x3

Deads: 360-420-465 (x5)

3x10 @264

Front Squat: 3x5 @205

Laps: 1 jog, 2 sprint/walk

7.20.14

Rest day...traveled back from NJ.

7.19.14

Rest Day (Amanda and Matt's wedding)

7.18.14

Rest Day (at Ocean City NJ)

7.17.14

Rest DAy (flew to NJ)

7.16.14

C20W1 3x5

Squat: 285-330-370

3x10 @220

7.15.14

Rowing Tabata: 88m low

C20W1 3x5

Bench: 210-245-275
3x10@165

Press: 110-130-145
3x10 @95

PU: 19-12 (stopped after that...beat)

7.14.14

1 min. DU: 51

C20W1 (Reset all maxes to actual maxes, started on week 1 again, doing 13 week BBB challenge again, but only doing 3 sets not 5)

Dead: 335-385-435
3x10 @262

Front Squat: 3x5 @200

Ab Wheels: 3x8

Laps 1j /2s/w /2j

7.13.14

Rest Day

7.12.14

Rest Day

7.11.14

C20W1 3x5
Bench: 225-250-285 (x8, RPE=8)

P.U: 19-12-11-10-10

Felt pretty bad...should not have tried to force feed myself that snack prior to workout.

7.10.14

C20W1
3x5

Back Squat: 308-340-385
2x10 @264

PC: 155-180-205

Felt slow in training today...hot day.

7.9.14

Rest Day.

Took a epsom salt bath for first time in a while, felt good.

7.8.14

C20W1 3x5

Press: 125-142-160 (x7)
2x10 @120

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

Dips: 11-8-7-6-6

DB Rows / DB Pull Overs: 2x10 @75#

Arnolds 1x10@60#

Laps:
1 jog
2 sprint/walk

7.7.14

1 min. DU: 51

C20W1  3x5

Deads: 345-400-450
3x10 @308

Front Squat: 210-250-288

30/20/10 DUs/abmats

7.6.14

Rest Day

7.5.14

Rest Day

7.4.14

Bench: 10s up to 3 @225

7.3.14

C19W4

Backsquat: 5s up to 330

Powercleans: 5s at 155

7.2.14

Rest Day

7.1.14

C19W4
Press: 70-90-110-110-110

Pull-ups: 18-02-10-10-10

6.30.14

Deload Week

C19W4

FS: 130-165-195

DL: 220-260-315

3x
15 banded good mornings
12 ab wheels
5 MU transitions

1 lap jog
2 laps sprint/walk
2 laps jog.

6.29.14

Rest Day.

6.28.14

Rest Day...Lake Greenwood

6.27.14

Rest day...went to Lake Greenwood

6.26.14

1 min. DU: 49

C19W3 5/3/1+

BS: 335-380-425 (just got one, back still fatigued from DLs)
2x5 @330

PC: 175-200-220

6.25.14

Rest Day

6.24.14

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

C19W3
Press: 140-160-175 (x2)
2x5 @135

3x 5 Pendlay Rows, 5 push press @205

Dips: 10-8-6-6-6

Tabata Row (went 10 cycles, rower broke)

6.23.14

C19W3 5-3-1+

Deadlift: 390-445-500 (x4, may have had 5...not a great day mentally)

Front Squat: 242-275-308

6.22.14

Rest Day

6.21.14

C19W2 3x3

Bench: 230-265-295 (x8) (felt really good)

2x10 @225

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

6.20.14

C19W2 3x3

Back Squat: 312 - 2355- 400 (x7, new estimated PR)

Power Clean: 160-185-210 (x5)

Cut it short, parents coming into town.

6.19.14

Rest Day...River Dogs Game

6.18.14

Rest Day

6.17.14

C19W2 3x3

Press: 135-150-165 (x6) 

2x5 @135

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

Pendlay Rows: 3x5@205

2x:

Arnolds 10 @60#

Band Pull aparts 25

Rowing 1min on / 1 min off

304, 285, 271 

6.16.14

1 in DU: 33 (didnt have them today, may have been different shoes)

C19W2 3x3

DL: 365-420-470 (x5)
1x5@420

FS: 220-260-295
2x10 @155

Ab Wheels: 2x12
SS w/
RDLs: 2x10 @220

Run: 1 lap jog, 2 laps sprint/walk

6.15.14

Rest Day

6.14.13

C19W1 3x5 

Bench: 225-260-280 (x7) 

225x10 

Had to cut it short due to Laura's bike wreck. 

6.13.14

C19W1 3x5

BS: 290-335-380 (x5)
2x10 @200

PC: 150-175-200

Ab wheels 3x10
SS w/
Banded GM 3x20 w/ orange

Springs 6x 50 yards

6.12.14

rest day

6.11.14

C19W1

Press: 120-140-160

9@135#

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

Dips: 10-7-6-6-5

Arnolds: 2x8 @60#

2x10:
DB Pull overs @70
DM Rows @70
Curls @30

6.10.14

C19W1
3x3

DL: 340-395-445 (Deadlifts still dont feel great)

FS: 210-245-275

2x10 (beltless)

Step-ups: 2x8 @110

6.9.14

Rest Day...made up sleep from driving (pushing back training 1 day this week)

6.8.14

Rest Day...if driving until 3 in the morning is rest.

6.7.14

Rest Day...at Cape May

6.6.14

rest day..flew to NJ

6.5.14

C18W3 5-3-1+

Back Squat: 330-370-415 (x5, felt good)

Power Clean: 170-190-215

Bench Press: 245-275-310 (x4)

All at 135#
5 OHS
20 DU
10 HC
20 DU
30 DL
20 DU
10 HC
20 DU
5 OHS
5:48

6.4.14

Rest Day

6.3.14

C18W3 5-3-1

Press: 135-155-170 (x3)
First set last 135#x12

Pull ups: 16-11-9-9-9 (finally felt good again after the honey moon)

Arnolds 10 @55# then 6@65# (playing around with them, may start working them in)

6.2.14

C18W3 5-3-1+

Deadlift: 385-435-490 (x4, about all I had there)

Front Squat: 235-270-300 (x6)

The Chief
5 rounds (3min on / 1 mine off) 3 PC @135, 6 push ups, 9 air squats  (19+4)

6.1.14

Rest Day

5.31.14

C18W2 3x3

Bench: 225-260-295 (x5)

2x10@225

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

Dips: 8-7-5-5-5

5.30.14

Rest Day

5.29.14

C18W1 3x3

Backsquat: 305-350-395 (x6, felt good but slow maybe had 1 more in the tank)

Power clean: 160-180-205 (x6)

Back squat: 2x10 @200# (tried to move fast)
Front Squat: 2x10 @155#

Tabata row (4 min.) 89m
1 mile +50#

5.28.14

Rest Day

5.27.14

1M DU: 57

C18W2 3x3

Press: 132-145-165

Every 30 sec for 10 minutes: Power clean + Push Press @200#

Press 2x10 @110#

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

5.26.14

1M DU: 51

C18W2 3x3

Front Squat: 220-252-284

Deadlift: 360-410-465 (x4, the 5th would have been rough, need to start doing DL before FS)

3 rounds of DT: 12 DL / 9 HC / 6S2O @155#, 5:43

5.25.14

Rest Day

5.24.14

Rest Day

5.23.14

Strongman-esque team competition...had a blast:
1: Stone Carry/Load
2: Farmers Carry / Tire Flip
3: Axle Press
4: Jeep Pull
5: Broad jump
6: Medley
7: 200m row sprint

5.22.14

1 min. DU: 52

C18W1 3x5
Backsquat: 285-330-375 (x8)

Powerclean: 140-170-190

5.21.14

rest day

5.20.14

1 min. DU

C18W1 3x5
Press: 120-135-155

Bench: 210-245-275 (x8)
225x13

P.U: 16-10-9-9-8

5.19.14

1 min. DU: 58
C18W1 (reset all 1RM to 3/23 meet results)
3x5
FS: 205-235-268 (x7, decided to save myself)
DL: 335-385-435 (x5, felt quite hard for being about 60# under my 5RM, body still not back used to heavy after honeymoon)

21-15-9 wall balls / box jumps (24") / burpees: 12:05 (That felt awful, red lined on first round of box jumps, cycling too fast)

5.18.14

rest day

5.17.14

rest day

5.16.14

Bench: 4x5 135-185-225-265   (Bench is still not feeling great, I guess 4 weeks off will do that to you)

Pull-ups: 15-10-9-8-8 (Same with Pull ups)

Dips: 10-7-6-6-5

5.15.14

1 min DU: 40

FS: 3x5 132-176-200

DL: 220-275-330

21-15-9 (225# DL / burpees) 8:26 (started with HSPU instead of burpees but lost them after first set of 7...not sure why)

5.14.14

Rest Day.

5.13.14

Press: 3x5: 110-121-132

P.U.: 15-10-9-8-8

3x5 ab wheels

Ring Dips: 6-5-5-4-3

Rowing tabata (8 minutes): 88m was lowest distance

1 mile walk w/ 50# pack...wore the puppy out as well.

5.12.14

Back Squat: 3x5: 220-242-286

Power Clean: 132-155-177

2 Rounds: 5 PC @132, 10 T2B, 250 m Row (rest between)
1: 1:21
2:1:23.4

5.7.14-5.12.14

Rest days...if you count working in the yard as rest.  I was wrecked coming back so quick...one more week with me "deload" volumes then back into 5/3/1

5.6.14

Press: 5x4: 88-110-132-132

Bench: 5x4: 135-185-225-245

Ring Dips: 5-5-5-5

Pull-ups: 12-10-8-7

5.5.14

Front Squat: 155-177199-220

Back Squat: 220-242-286-330

Dead Lift: 242-286-330-380

Rowing 500s: 1:42.8, 1:42.4, 1:46.8

4.14.14 - 5.4.14

Got married and had my honey moon.

4.13.14

Crossfit Level 1 (day 2)

4.12.14

Crossfit Level 1 (day 1)

4.11.14

REst Day

4.10.14

C18W2 3x3
Back Squat: 330-370-420 (x5, 5RM PR)
Power Clean: 165-185-210

4.9.14

Rest Day

4.8.14

Rest Day.

I was feeling pretty worn down, so decided to not push it.

4.7.14

C18W2 3x3

Front Squat: 235-265-300

Deadlift: 385-440-500

4.6.14

Rest Day...worked at the house.

4.5.14

Rest day...worked around the house.

4.4.14

C18W1 3x5

Bench: 230-265-300

1x5 @250 w/ 3 sec pause

Max reps at 225#: 18

Pull-ups: 6-5-5-4-3 @+50#

Dips: 10-8-6-6-6

2x10 dumbbell pullovers @75#, dumbbell rows @80#, d.b. curls @30#

4.3.14

C18W1 3x5

Backsquat: 300-350-395 (pretty pumped with that without using a belt)

Power Clean: 155-175-195 (form has regressed a little not doing them too much)

3 Rounds:
1/3 mile run, 10 tire flips, 5 145# stone over shoulder: 16:26 (1:29 faster than last Thursday)

4.1.14

C18W1 3x5

Press: 120-138-157

Pull-ups: 19-12-11-10-10

Rowing 30/30: 144/143/147/146/150

4 min Tabata: Hollow body rocks, superman rocks

12-10-8: curls @70#, skull crushers @65#, slow band pull aparts

3.31.14

C18W1 3x5

Front Squat: 220-250-285

Deadlift: 360-410-470

I felt really good about the 470 for 5 without a belt, definitely a PR if I kept track of beltless.  I will get it back on Friday though...so that is good.

3 rounds:
1/3 mile run, 16 step ups @90#, 10 ab wheels (getting much better at ab wheels)

3.30.14

Rest Day

3.29.14

5 Rounds: 6 ab wheels (from knees), 20 KBS @45# (heaviest available)

5 minutes on stair master (Laura was doing it and told me to try it...it was awful...did not get sore though which was my fear so I may do it some for some quick cardio when I am at golds)

3 x 30secON/30sec off Rowing: 164/160/155

3.28.14

Bench: 5x5 225-245-265-285-285 (felt kinda heavy, I went pretty fast on them though which probably caused that)

Pull-ups: 19-12-11-10-10

Dips: 14-9-6 (wow...I have not done dips in 3 months and I could tell, going to start doing them 2x a week again)

Pendlay Rows: 3x5 @185

2x10 Dumbbell pullovers @70#, Dumbbell Rows @85#, curls @35#

3.27.14

1 min DUs: 37 (going to try to get back moderately proficient at double unders so I can work them in as fast conditioning)

Back Squat: 3x3 330-355-380

Front Swuat: 3x3 220-242-262

3 rounds:
1/3 mile run (kinda more of jog/walk on second 2)
10 tire flips
5 stone over shoulder (145#)
17:55 (I am planning on using this as a benchmark workout as I do more conditioning, it is the time domain that I really need to work on and is enough fun to balance out the suck that I would be motivated to do it more than once...may try it next week)

I did the squats beltless, I think I left my belt at the meet.  Going to email the director and some referees today and hope that Jen Thompson found it.

3.26.14

Rest Day

3.25.14

Press: 3x5 @155#

5 Rounds:
1/3 Mile Run (around block)
10 Pendlay Rows @155 (fast up, slow down)
5 ab wheels from knees (these have gotten much easier from when I first tried them, I think fatigued lats make them really hard)

Bis and Tris 12-10-8
Curls @75#
Skull Crushers @65# (I have always been pretty weak at skull crushers,  but have also never done them too much)

My plan right now is to work in more conditioning in hopes of shedding some body fat and try to hit core and upper back more.  After the honeymoon I will plan out my next meet and start figuring out my training cycles.

3.22.14 BATTLE OF THE BORDER

Woke up and weighed at 220.5 (though the scale only went to 0.5) so I took a hot shower, walked a quarter mile or so, and drove the 45 minutes to the meet with the heated seat and heat all the way up...scale said 220.2 so I was good to go (as I thought the 220 weight class is actually 100 kg)...I NEVER plan on cutting weight that close again, I think that may been some of the issues on bench and dead.  

Squats:  These went as planned at 200-212.5-220.  I wanted to hit a meet PR on my second attempt and then a 10 kg PR on my third. 

Bench: I started 2.5 kg lower than my original plan, this was because I was opening about 10 kg ahead on everyone in my weight class except Chris London, who was opening at 170kg so I knew I just needed to finished a solid second.  I went 152.5-160-162.5.  I originally wanted to hit 162.5 on my second and try for 167.5 on my third, but I was not really feeling awesome on bench and decided to take what was there.  

Dead: As seen on the video I was 20kg out of first going into deads and was opening 27.5 kg higher than first place guy.  Decided to just take what was there, but mainly pick attempts to go for the win.  Went 245-252.5-257.5, first two attempts were where I wanted them, I wanted 260 on my third but decided to play it safe and go for the win and a 1400+ total and not get too greedy.  The meet was going REALLY fast too, I think I had about 5-6 minutes between each deadlift attempt so I was not fully recovered, in the end going with 257.5 was a good decision because that was everything I had in the tank and probably the hardest lift of my life.  Someone said after it looked like I was either going to make the lift or pass out...I cannot tell you what all went through my head during the lift but it was something like this "Heavy, buy I got it...shit, it stopped moving...feet through the floor Keane...don't hitch...damn, this is slow...squeeze your glutes...quit shaking like a bitch...pull mother fucker...LOCK IT OUT...YES...LIGHTS? (white)...YESS!."  I could not have asked for a better situation.  It was nice to actually be competing with someone for a medal and knowing exactly where he was at and what I needed to win...a third attempt dead for a PR, 1400 total, and the win...plus being the last attempt in the flight and knowing I had 0 left in the tank that day...I could not think of a better way to end a meet.  

3.21.14

Rest Day

Weighed 222 after a bath before my ride to Charlotte for the Battle.

3.20.14

Rest Day

Walked a little for weight loss.

3.19.14

Worked up to doubles at around 70% on lifts
Squats: 340
Bench: 275
Dead: 405

3.18.14

Rest Day (walked for about 2 miles to help with making weight)

3.17.14

Stretched out and worked up to doubles at around 70%

Squat: 340 (felt pretty good)
Bench: 275 (a little higher than 70%, but felt really fast)
Deadlift: 405 (felt really fast)

Epsom salt bath afterwards.

3.16.14

Rest Day

3.15.14

Rest Day

3.14.14

Rest Day...pre meet massage

3.13.14

C17W3 5-3-1

Squats: 340-385-435 (x1)
3x1@100%=455 (decided to go for 3 instead of 5 since I was doing bench after and that would be a little more "meet lilke" volume)

Bench: 260-295-330 (x1)

5x1@100%=345 (Actually did 3-1-1, so a nice new 15# 3RM PR on bench)

3.12.14

Rest Day

3.11.14

C17W3 5-3-1
Press: 135-155-170

5x1@100%=180

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

I did one set of press, one set of pull ups, then a 1/3 miles run (around my block).  Last run was two laps to make up 2 total miles.

3.10.14

3.10.14

C17W3 5-3-1
Deads: 405-460-515

5x1@100%= 540 (actually hit 3-1-1 instead of 5 singles, so that is a nice 25# 3RM PR)

1 mile walk with 50# pack.

3.9.14

Rest Day

3.8.14

C17W2 Bench 3x3
245-280-315

5x1@100%=345 (felt a little harder than I anticipated, I think squats the day before left my hamstrings and lower back tight which made it hard to maintain a good arch, but hit them all paused)

3.7.14

C17W2 Squats 3x3
320-365-410

5x1@100%= 455 (all felt pretty good, fourth and fifth were a little slower.)

3.6.14

Rest Day

3.5.14

Rest Day

3.4.14

C17W2 Press 3x3

125-145-165

5x1@100%=180#  (Actually did 3-3, so that felt good)

19-12-11-10-10

3.3.14

C16W2 3x3

Deads: 380-430-485

5x1@100%: 541#

It was nice to hit all these.  They felt good, the reps were about 4-5 minutes apart.

3.2.14

Rest Day

3.1.14

Rest Day

2.28.14

C17W1 Bench
3x5: 225-260-295

5x3@90%=315#

2.27.14

C17W1 3x5

Backsquat: 295-340-385

5x3@90%=410

I was pretty pumped to hit all these.  Based on how easy 400# felt last week I did not think it would be a problem, but less than 10 months ago 405# was my 1RM so hitting +5# for 5x3 was pretty exciting.

The video shows my tendency to lose the weight a little forward coming out of my bounce, that needs to be worked on after the meet training is over.

2.26.14

Rest Day.

2.25.14

C17W1 3x5
Press: 120-135-155

5x3@90%=165# (felt a lot harder today, not sure if that is due to getting back on more of a low carb diet, or one less day rest than normal since bench)

Pull-ups: 18-12-10-10-10

Played around with ab wheel a little more...damn those things are hard after doing pull ups.

2.24.14

C17W1 3x5

Deads: 350-405-460

5x3@90%=485

The 3s at 485 felt MUCH better and much faster than they did last week at 480.  I think that the one less day rest after squats and the ski trip was what was to blame for that terrible day.

2.23.14

Rest Day

2.22.14

C16W3 Bench
5-3-1: 240-290-325 (all paused)

5x3@90%=310 (last rep paused on all sets)

2.21.14

Rest Day

2.20.14

C16W3 5-3-1
Backsquat: 335-380-425

5x3@90%=400 (Felt much better than I thought it would, I honestly think 5x5 would have been doable)

2.19.14

Rest Day.

2.18.14

C16W3 5-3-1
Press: 135-150-170 (x5)

5x5@160#

Pull-ups: 18-12-10-10-10

I was pretty pumped about that 170 for 5, until I realized I hat hit 165 for 5 last April.  It was not too hard but I have more in me...but damn press is really frustrating for me compared to bench.

2.17.14

C16W3 5-3-1 
Deads: 400-450-505

5x3@90%=480

Yep...those 3s felt heavy.

2.16.14

Rest Day

2.15.14

C16W2 bench
3x3: 240-275-310

5x5@80%=275

2.14.15

Rest day.

2.13.14

Rest Day

Obliques and lats much more sore than normal.

2.12.14

C16W2 Press
3x3: 125140-160

5x5@80%=140 (press felt really good today, honestly felt like I could have done 5x8-10)

Pull ups: 18-12-10-10-10

Rowing Tabata (only 4 minutes, legs were deadso)

2.11.14

C16W2 3x3

Deads: 375-425-480

5x5@80% = 425

Rowing Tabata >=87m

2.6.14 - 2.10.14

Skiing in Park City.

2.5.14

rest day.

2.4.14

C16W1 3x5
Squat: 290-335-380

5x5@80%=356

2.3.14

5/3/1 C16W1
Bench: 3x5
225-260-290

5x5@80%=275

2.2.14

C16W1 5x5 Press:
115-132-149

5x5@80% = 140

Super setted 30 pulls on the C2 and 20 band pull aparts.

Sprints around the block sprint long side, walk short side...x4 running sucks a lot more than I remember.

2.1.14

C15W1 Deads: 3x5
345-400-450 (felt a little slow for coming off 5 days of deload) 

5x5@80%=425 (fifth rep on each set was harder than I thought it would be...but still not as much such as 5x10@70%) 

Rowing Intervals 30s/30s: 174,164,154,149

Played around with ab wheel

1.31.14

Rest Day

1.30.14

Rest Day...birthday.

1.29.14

Rowing intervals, 2 min on / 2 min off:
559, 573, 570, 549, 530  (Last 2 were rough on me, skipped a pull or two on the second to last, just rowed slower on last...still averaged 19.8m farther than last time I did it)

Ab Mats: 50-40-30-20-10

1.28.14

Press 5x10 @88#
SS w/
Pull-ups: 18-12-10-10-10

Tabata Row: >=84m

1.27.14

Deload week: Deads, worked up to 330 for 5

3 rounds:
5 power cleans @200#
3 stone over shoulders #145#
250 m row
Time = 9:30

1.26.14

Rest day.

1.25.14

Rest Day

1.24.14

C15W3 5-3-1+


255-290-320 (x2...I racked it instead of going for a 5RM because the "spotter" I grabbed (read - only guy without headphones within ear shot) could not follow my simple directions of "DO NOT TOUCH THE BAR - UNLESS IS STARTS COMING BACK DOWN"...he then informed me that I had some lower back involved due to my arch and that I needed to be careful...I decided to let it go and not mention that my lower back is much stronger than my bench and I was trying to use leg drive...I then proceeded to guilt my usual lifting partner for not being there, end rant)

5x10@70%=235 (decided to go without a spotter...my anger got me through easily)

1.23.14

C15W3 5-3-1

Squat: 330-370-415 (x5, 5RM PR)

5x10@70% = 305 (glad that is over)

1.22.14

1 Mile walk +50#, 16:30  I want to start working weighted fast walks in a little, started with a mile to make sure it did not destroy my legs.

Tabata Row >86m

1.21.14

5/3/1 C15W3
5-3-1
Press: 132-145-165 (x5)

5x10@70%=120

Pull ups: 18-12-10-10-10

Tabata row: 16 intervals, shortest distance =86m

1.20.14

C15W3 5-3-1
Deads: 295-445-495 (x1, felt heavy and moved pretty slow for being only 5# over my 5RM)

5x10@70%=365 (Not as terrible as last week, but still took a while to finish)

1.19.14

Rest Day

1.18.14

rest day

1.17.14

5/3/1 C15W2 3x3

Bench: 235-275-305

5x10@70%=235

Pull ups: 18-12-10-10-10

1.16.13

5/3/1 C12W2 3x3

Backsquat: 305-350-395

5x10@70%=306

Not as bad today...I rested 8 or so minutes between sets so the RPE was around 6-7 on the final one.  IT still took a while for my heart rate to get down after the set though.

1.16.14

Rest Day.

1.14.14

5/3/1 C15W2 3x3
Press: 120-137-155

5x10@70%=120 (these got REALLY hard...10 rep on 4th and 5th sets was RPE of 8-9)

I did a little conditioning playing around with my roommates strongman equipment:
3 Rounds:
120' Husafell Stone carry (~250#), 10 pull ups, 20 band pull aparts, 60' stone carry

I kept the rounds to about 2 minutes with rest in between.  Having never done the stone carries before I greatly underestimated how hard they were and taxing on the back and biceps.  I am definitely going to work in more strong man stuff after my March 22nd meet.

M/F/S/T: 2/2/7/7...pretty sore and tight from deads.

1.13.14

5/3/1 C15W2 3x3

Deadlifts: 365-420-470 (felt a little heavy, probably from tight hamstrings)

5x10@70% = 365 (hardest accessories I have ever done....RPE of 8-9 on the last rep of every set)

I have now realized why Wendler refers to this as a "13 Week Challenge" because it is quite the challenge...I think squats on Thursday are goign to take me 2 hours...if it doesn't kill me.

M/F/S/T : 2/2/4/6 :  My hamstrings were a little tight, I did not feel fatigued but I think all the volume between squats and deadlifts is starting to carry over and affect my next lower body workout, even with 2 and 3 days in between.

1.11.14

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

1.10.14

5/3/1 C15W1 3x5

Bench: 225-255-290 (x8) 

5x10 @60% = 205 

1.9.14

5/3/1 C15W1 3x5

Backsquat: 385-327-371 (x5) (Did not feel bad, but with the sets of 10 I didn't want to push it, RPE=6)

5x10@60% = 262

Bar was moving slow every set.  Not of it was close to failure, but because it was not the most fun I have had.  Had I good nights sleep, not sure why I was off today.

M/F/S/T = 3/3/3/3

1.8.14

Rest Day

1.7.14

5/3/1 C15W1 Press
3x5: 110-32-145 (x10)

5x10@60%=103

1.6.14

5/3/1 C15W1
Deads 3x5: 340-395-445

5x10 @60% =313

Did everything today beltless (though I always do assistance without one), 445 was harder than I thought it would be without a belt.

M/F/S/T = 8/2/2/2

1.5.13

Rest Day

1.4.13

Rowing intervals: 

1 min / 1 min

287-292-291

2 min / 2 min

556-542-544-546

1.3.13

5/3/1 C14W3 

Bench: 5-3-1+

250-285-315 (x5, 5RM PR) 

5x10 @60% = 200

Pull ups: 5x5 +50#

Dips: 5x5+45#

DB Rows: 3x10 @80# 

supersetted with DB curls: 10-8-7 @40#

Rowing Intervals 1min on / 1 min off

279-285-277-277-290

1.2.14

Backsquat:
C14W3 5-3-1+

321-363-410 (x3, RPE=7, I think I had 5-7 in me)

5x10 @60% = 257#

Rowing intervals 2 min on / 2 min off (meters rowed): 543, 537, 545, 531, 535

1.1.14

Rest Day.

In 2014 I plan on following the same lifting format that I did in 2013.  As far as meets I am not sure what will be done after the Battle in March.  I would like to do the NC meet again, but with a wedding and a honeymoon in between that will cut the 3 months in between even shorter.  I may try to find a meet somewhere close around August-September and then do the SC state meet again in December.  In addition to the lifting I have thought of a few more goals that I would like to hit in 2014.

I plan on conditioning at least 4 times a week, the weeks will be begin on Monday (so I can make up over the weekend if needed), the only exceptions to this will be the week before lifting meets and the honeymoon (but enough hiking will be done to make up for it).  This conditioning will consist of sprints, running, rowing, swimming, and hopefully some prowler work.  When paired with my strength training I am hoping this will help my lean up a little.

To better my mind I plan on reading 2 books a month (I will try to post them here) with at least 1 being non-fiction.  I am also going to try for one a month to be training oriented, be it diet, programming, etc.

Lastly, I want to get better about spending a little more time on this blog and the Steele Structured Fitness blog.  I would like to get better at writing down my M/F/S/T and RPE to help me track everything.  I also want to track my extrapolated PRs (using the Big Lifts equation) and graph them over the year.

For now that is all I have.

12.31.13

C14W3 5-3-1+

Press: 125-142-158 (x8) 

5x10 @60% = 100#

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