bench: 137.5x5, 157.5x3, 175x2. I could have maybe gotten one more out of this but there were actually other people in the gym and I didn't want to alarm them with my patented dump-the-bar-off-my-neck manuevre.
dips: 46 in 10 sets (4 in 9th and 2 in 10th)
db row: 75x10x3sets
back stuff: batwings, band pull aparts, scapular wall slide. (25x12s, 20, 16) x 3 rounds
Thursday, January 10, 2013
Wednesday, January 9, 2013
As Rx'd
1x1x1x1x1x1x1 Split Jerks.
Lotsa warm up then my first real attempt at this Oly lift. Had to do cleans to get the bar to the rack position. Did 85, 95, 105, 115, 115, 105, 105. Focused on form. Pretty easy EXCEPT for bringing the bar down gently to the ground. I would love to be able to dump the bar. Pretty sure I could get 135 overhead.
Finishers: 20x 45 lb press, 20 45 lb bicep curl. Mwwaaa.
Lotsa warm up then my first real attempt at this Oly lift. Had to do cleans to get the bar to the rack position. Did 85, 95, 105, 115, 115, 105, 105. Focused on form. Pretty easy EXCEPT for bringing the bar down gently to the ground. I would love to be able to dump the bar. Pretty sure I could get 135 overhead.
Finishers: 20x 45 lb press, 20 45 lb bicep curl. Mwwaaa.
4.3.2
this was yesterday:
clean: 120x5, 135x3, 152.5x3
deadlift: 247.5x5, 280x3, 212.5x4
palloff press: 24x10s x3 (both sides)
rollouts: max incline x2x3sets
clean: 120x5, 135x3, 152.5x3
deadlift: 247.5x5, 280x3, 212.5x4
palloff press: 24x10s x3 (both sides)
rollouts: max incline x2x3sets
Monday, January 7, 2013
Ahoy
5K row: 20:55.
4 x 5 Bench press @ 135lbs.
Skipping.
Played a 4 on 4 indoor tourney this past weekend. Hard on the legs.
4 x 5 Bench press @ 135lbs.
Skipping.
Played a 4 on 4 indoor tourney this past weekend. Hard on the legs.
Friday, January 4, 2013
chest nuts
i was using my pecs to crack walnuts over the holidays.
wednesday (4.2.4) -
squats: 217.5x3, 247.5x3, 280x3
♫ good mornin', good mornin' ♫ : 120x8x3
rollouts: 2x2. takin easy on that one. a) it's hard. b) i could feel it for a week last time. still not getting low enough, imho. oh and these are on the "decline bench" (which I'm using as an incline to make this easier).
I also did some "band pull aparts" (20x3 with the purple one!) and scapular wall slides (12x3).
friday (4.3.1) -
press: 105x5, 120x3, 132.5x3. did the warmups and first two sets with the new FatGripzTM.
push press: tried 145. it was very hard. thought it was maybe from favouring my knee (which is either sore from snow boarding or from trying pistol squats). did presses for reps instead.
press: 85x10, 10, 10, 6, 6
chins: 40 in 10 sets. missed the last two in my last set. this was surprising because it felt good until the very end (like it always does).
then I did some esoteric back stuff.
batwings: 15x10seconds, 17.5x10s, 20x10s
band pullaparts: 20x3
scapular wall slides: 12x3.
wednesday (4.2.4) -
squats: 217.5x3, 247.5x3, 280x3
♫ good mornin', good mornin' ♫ : 120x8x3
rollouts: 2x2. takin easy on that one. a) it's hard. b) i could feel it for a week last time. still not getting low enough, imho. oh and these are on the "decline bench" (which I'm using as an incline to make this easier).
I also did some "band pull aparts" (20x3 with the purple one!) and scapular wall slides (12x3).
friday (4.3.1) -
press: 105x5, 120x3, 132.5x3. did the warmups and first two sets with the new FatGripzTM.
push press: tried 145. it was very hard. thought it was maybe from favouring my knee (which is either sore from snow boarding or from trying pistol squats). did presses for reps instead.
press: 85x10, 10, 10, 6, 6
chins: 40 in 10 sets. missed the last two in my last set. this was surprising because it felt good until the very end (like it always does).
then I did some esoteric back stuff.
batwings: 15x10seconds, 17.5x10s, 20x10s
band pullaparts: 20x3
scapular wall slides: 12x3.
Thursday, January 3, 2013
Gross Miscalculation
Twenty-six minutes is what I thought...
Six rounds for time of 400m run, 24 squats, 24 push ups, 24 walking lunges; 34:56. Push ups were gating and 30 of them were done from the knees in the last 3 sets. Weird when your 400m sprint is your "rest"...
Six rounds for time of 400m run, 24 squats, 24 push ups, 24 walking lunges; 34:56. Push ups were gating and 30 of them were done from the knees in the last 3 sets. Weird when your 400m sprint is your "rest"...
Wednesday, January 2, 2013
Two thousand and a baker's dozen
A'ight, back to work.
Helen, from the crossfit site: 3 rounds for time of 400m run, 21 45 lb db swings, 12 pull ups. Pretty dreadful 19:36, but a good workout.
Helen, from the crossfit site: 3 rounds for time of 400m run, 21 45 lb db swings, 12 pull ups. Pretty dreadful 19:36, but a good workout.
Saturday, December 22, 2012
Yes, Stoked!
Ealry end of day work out on my way hoem through the storm. Just followed the crossfit workout.
Squats, 5x, 5x, 3x, 3x, 3x, 1,1,1,1,1,
135 x 5, 185 x 5, 205 x 3, 225 x 3, 245 x 3, 245, 265, 275, 285,275. Finishers 155 x 20 x 2.
2 x 20 push ups.
Squats, 5x, 5x, 3x, 3x, 3x, 1,1,1,1,1,
135 x 5, 185 x 5, 205 x 3, 225 x 3, 245 x 3, 245, 265, 275, 285,275. Finishers 155 x 20 x 2.
2 x 20 push ups.
Thursday, December 20, 2012
Christmas! (& 4.2.3)
Are you stoked? Our baking is done. Presents are done. Just need grocks and booze.
bench: 130x3, 147.5x3, 167.5x4
dips: 40 in 10 sets
db row: 75x8x4sets
Also, I made a bold claim back in September that I was going to get my feet wet running again. So I started slow and went slow. I wanted to go 48 times and I wanted to go over 100 miles. I went 53 times for 123 miles. And I went slow. I was trying to keep my heart rate at 140bpm or under. At the start this was about about 3.8-4.0 mph (!!!). Now it's about 5.0-5.1mph. Not great but looks better than shuffling along taking minutes to overtake dog walkers.
I doubt I'll work out again before the break - I might try to work on HSPU and pistols but I bet I'll be too tired (aka unmotivated).
bench: 130x3, 147.5x3, 167.5x4
dips: 40 in 10 sets
db row: 75x8x4sets
Also, I made a bold claim back in September that I was going to get my feet wet running again. So I started slow and went slow. I wanted to go 48 times and I wanted to go over 100 miles. I went 53 times for 123 miles. And I went slow. I was trying to keep my heart rate at 140bpm or under. At the start this was about about 3.8-4.0 mph (!!!). Now it's about 5.0-5.1mph. Not great but looks better than shuffling along taking minutes to overtake dog walkers.
I doubt I'll work out again before the break - I might try to work on HSPU and pistols but I bet I'll be too tired (aka unmotivated).
Wednesday, December 19, 2012
Easy!
Mile run (easy). Bar warm up, eccentric pull ups (5)
5 rounds for time of 75% 1RM squat (I figured my 1 rm might be 275, so lifted 195, a little light) and 10 GHD situps.
7:06, including the walks across the gym from one station to the other. Easy.
Then I did 15 kipping pull ups in a row. A little less easy, but I had permission to use the TRX bar to do it. Nice.
5 rounds for time of 75% 1RM squat (I figured my 1 rm might be 275, so lifted 195, a little light) and 10 GHD situps.
7:06, including the walks across the gym from one station to the other. Easy.
Then I did 15 kipping pull ups in a row. A little less easy, but I had permission to use the TRX bar to do it. Nice.
Tuesday, December 18, 2012
Tabata or not Tabata
A workout by any other name would smell as sweat.
Tabata Row (7, 7, 7, 7, 7, 7, 7, 7. last ones were squeakers)
Rest 1 minute
Tabata Squat (20, 20, 20, 20, 19, 20, 20, 19)
Rest 1 minute
Tabata Pull-up (10, 8, 6, 4, 4, 3, 3, 3. last ones were jumping)
Rest 1 minute
Tabata Push-up (12, 10, 10, 9, 8, 6, 6, 6. last 6 were on my knees)
Rest 1 minute
Tabata Sit-up (14, 12, 10, 10, 10, 10, 10, 10).
Add the lowest reps for score = 45.
Finished with a Tabata lay down...
Tabata Row (7, 7, 7, 7, 7, 7, 7, 7. last ones were squeakers)
Rest 1 minute
Tabata Squat (20, 20, 20, 20, 19, 20, 20, 19)
Rest 1 minute
Tabata Pull-up (10, 8, 6, 4, 4, 3, 3, 3. last ones were jumping)
Rest 1 minute
Tabata Push-up (12, 10, 10, 9, 8, 6, 6, 6. last 6 were on my knees)
Rest 1 minute
Tabata Sit-up (14, 12, 10, 10, 10, 10, 10, 10).
Add the lowest reps for score = 45.
Finished with a Tabata lay down...
4.2.2
clean: 112.5x3, 127.5x3, 145x4
deadlift: 230x3, 265x3, 297.5x7
suitcase walk: 75 - "there & back" (60yds round trip) x 2. gripped failed w/ right hand at about 80% mark on 2nd set.
then I tried some frog stands. it didn't go well.
deadlift: 230x3, 265x3, 297.5x7
suitcase walk: 75 - "there & back" (60yds round trip) x 2. gripped failed w/ right hand at about 80% mark on 2nd set.
then I tried some frog stands. it didn't go well.
Monday, December 17, 2012
Sat X-fit
A 0.6 mile warm up (5 minutes).
AMRAP in 12minutes of 15 Dl's (135lb), 15 24" box jumps, 15 deficit push ups (Hands on risers, body dips below). I managed 4 rounds exactly.
Finisher push presses, 2 x 10 with 45 lbs.
AMRAP in 12minutes of 15 Dl's (135lb), 15 24" box jumps, 15 deficit push ups (Hands on risers, body dips below). I managed 4 rounds exactly.
Finisher push presses, 2 x 10 with 45 lbs.
rollin rollin rollin
from Saturday.
squats: 202.5x5, 232.5x5, 262.5
good mornings: 115x8x3sets
ab wheel roll outs: on the decline bench so I have the max incline. 3x3. (still feeling it this morning)
squats: 202.5x5, 232.5x5, 262.5
good mornings: 115x8x3sets
ab wheel roll outs: on the decline bench so I have the max incline. 3x3. (still feeling it this morning)
Thursday, December 13, 2012
shaggin waggin
bench: 120x5, 137.5x5, 157.5x5. hmmph
dips: 26 in 10 sets (5 in the last set)
db rows: 75x8x3sets
dips: 26 in 10 sets (5 in the last set)
db rows: 75x8x3sets
Wednesday, December 12, 2012
Mini-Van
Five rounds for time of deadlift 205lbs x7, 30 squats, 7 hand stand push ups (progressions- my feet were on the window sill a meter + off the ground).
13:57
Followed up with 1 minute of 3 dips+3 pull ups. 5 rounds.
She's a beauty...
13:57
Followed up with 1 minute of 3 dips+3 pull ups. 5 rounds.
She's a beauty...
Tuesday, December 11, 2012
pics?
where are the pics of said van and/or biceps (for car phones!)? is farah fawcett painted on the side of this van?
yesterday -
press: 90x5, 105x5, 120x5
push press: 135x3x5sets (5 in the last set)
chins: 34 in 10 sets
today -
clean: 105x5, 120x5, 135x7
deadlift: 215x5, 247.5x5, 280x11.
special request for the gym: if you wear a hoody (with the hoody up) and wear gloves and make calls while you're "doing" "cardio", please don't call me bro. (sure, i know i'm a condescending judging judger but it's just us here, right?)
yesterday -
press: 90x5, 105x5, 120x5
push press: 135x3x5sets (5 in the last set)
chins: 34 in 10 sets
today -
clean: 105x5, 120x5, 135x7
deadlift: 215x5, 247.5x5, 280x11.
special request for the gym: if you wear a hoody (with the hoody up) and wear gloves and make calls while you're "doing" "cardio", please don't call me bro. (sure, i know i'm a condescending judging judger but it's just us here, right?)
Monday, December 10, 2012
Tee Hee...
You said "erector..."
After a cold, a brief bout of no motivation, automobile purchasing and managerialitis (a form of applied anxiety) I am determined to fight the years with renewed emphasis on dominating the post apocalyptic workforce. You think there's gonna be ergo-desk chairs once the shit goes down?
Mile warm up run (7:30) then AMRAP in 15 minutes of 8 dips, 10 x24 inch box jumps, 12 x30 kg overhead walking lunge (scaled from 95 lbs).
5.33 rounds (finished 6 in 17:05).
Wrapped up with 30 kg curls :-) For hangin' out the window of the new Van...
After a cold, a brief bout of no motivation, automobile purchasing and managerialitis (a form of applied anxiety) I am determined to fight the years with renewed emphasis on dominating the post apocalyptic workforce. You think there's gonna be ergo-desk chairs once the shit goes down?
Mile warm up run (7:30) then AMRAP in 15 minutes of 8 dips, 10 x24 inch box jumps, 12 x30 kg overhead walking lunge (scaled from 95 lbs).
5.33 rounds (finished 6 in 17:05).
Wrapped up with 30 kg curls :-) For hangin' out the window of the new Van...
Tuesday, December 4, 2012
next up - deloaderoonie
squat: 225x5, 255x3, 285x3 - was hoping for 5-7 but felt a slight twinge in my spinal erector (NOT spine) so bailed.
good mornin', sunshine: 110x8x3sets
deload week is next which is awesome.
are you guys reading this Ben Bruno fella? He aggregates a bunch of fitness blogs and posts the best on Saturdays for your perusal. Our Els has made the cut a couple of times. Hedda and Josey - there is good lady stuff (lady parts??).
good mornin', sunshine: 110x8x3sets
deload week is next which is awesome.
are you guys reading this Ben Bruno fella? He aggregates a bunch of fitness blogs and posts the best on Saturdays for your perusal. Our Els has made the cut a couple of times. Hedda and Josey - there is good lady stuff (lady parts??).
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