Total weight lifted this week- 27,399 pounds
Total weight for the million pounds contest- 194,034 pounds
BACK SQUATS 3x5
OH PRESS 5x3
FOR WEIGHT
3-22-10- BS- 185, 200, 210
P- 95, 98, 100, 100(2+1pp), 98
I was pretty happy with the start of the week after completing today's WOD. I got 5 more pounds than I have gotten for 5 consecutive at depth squats in a few months. I've been stopping at 205 on the high end. The 210 felt pretty good too, I probably could've done more and would have if there had been more than 3 sets.
The press I was really happy with. My current 1 rep max for press is 105#. I got one full set of 3 in at 5 pounds less than that. I then got another 2/3 of a set at that same range. All 15 reps were within 10 pounds of that max rep.
Once we finished, I thought I give a single rep at 110# a try. I did get it to about the top of my head, which is higher than last time, but not good enough yet. Soon hopefully I'll get it.
3-23-10- missed due to snow :(
ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SITUPS
FOR TIME
3-24-10- 15.05
I like Annie. I was really hoping for a time at/under 12 minutes, but alas that did not happen. I did get a PR by a whopping 10 seconds. If I can get my DUs going better, I have this one. I know now about how long it took me to do 50 this time, and roughly how long for 40, my 2 worst sets and I could definitely get that time down if I can get consistently better strings.
OVERHEAD SQUATS
5x5
FOR WEIGHT
3-25-10- 105, 115, 115, 120, 120 (4+1)
I went into this one shooting to get a set of 5 at 125. I would have done it too, had I not been so un-steady on my first set of 115. My wrist was the first thing to give out on the last set of 120. Next time that number should go up. These are a great Ab exercise...especially after Annie the previous day.
LYNNE
5 ROUNDS FOR MAX REPS (TOTAL AND EACH ROUND)
BW BENCH PRESS
PULLUPS
3-26-10- Bench press (130#)- 3, 4, 4, 3, 4
Pullups- 6, 6, 4, 6, 8 (1.1.3.3 bands **rnd 1**, 2.2.3.3 bands **rnd 2-5**)
I was pretty disappointed in my performance on this one. Bench press last week felt pretty damn heavy and that was the same tonight. I was actually surprised that I was able to finish the WOD with 130# the way things were going. Last time I did this WOD, I uses 130# and got 5, 5, 5, 4, 4. I really felt like I should've been able to get 5 in all rounds this time. UUUUGGGGHHHH!!!!!!!
Pullups were suckin' major ass. I only got in 6 pullups the first round in the bands I typically use for workouts. I switched to add more assistance in the next 4 rounds and still didn't do better, which should've been the case since the assistance strength was greater. My pullups in general have been sucking lately. Usually if I use the 2.2.3.3 bands I can attain chest to bar pullups, and couldn't even do that for the low number I was able to complete.
This day ended in major frustration.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HANG POWER CLEANS 65#
FRONT SQUAT 65#
RING DIPS
3-27-10- 14.56 ( mods- #4 band on rounds 10, 9, 8, 6, 1. #4+#1 on rounds 7, 5, 4, 3, 2)
I really think my time should've been less on this WOD. The HPCs and FSs were easy. The weight for them, typically my first or second warmup weight.
I did better on the ring dips than I had done in while. I did a total of 34 in just the #4 band, I had to add a #1 for some rounds for a total of 21 done with the extra assistance. Better than the previous couple times I did a ring dip WOD. They felt way better too. These were definitely the slowest of the 3 exercises for me, not only getting in the bands but actaully completing the reps too. I fully expect this one to be easier/better time next time it is done.
Sunday, March 28, 2010
Sunday, March 21, 2010
Total weight lifted for the week 18,204 pounds.
Total weight since the beginning of the million# contest...166,635 pounds.
CF STATIONS #2
3 ROUNDS 1 MINUTE EACH,
1 MINUTE REST BETWEEN ROUNDS
WALL BALL 16#
SLAM BALL 16#
SITUPS
BOX JUMPS 16"
PULLUPS
3-15-10- 253 reps (MODS- 1-1-3-3 bands on pullups)
This one doesn't actually have a prescribed, but a suggested weight of 16# for the WB and SB. I thought about doing the 20# for the SB, but decided to stay with the 16...why...don't know. My rep gainers were the SB and situps.
5 ROUNDS
FOR TIME (25 MINUTE CUTOFF)
400m RUN
15 POWER SNATCHES 65#
3-16-10- 24.49 (only 4 of 5 rounds completed)
I like this one. My running has gone to shit compared to my normal slow speed. I actually walked on every round except for the first. I haven't walked as part of my running for the most part since sometime in 2008. I wasn't real happy about that. The snatches were not bad. I was told I could do the run for round 5, but I chose not to as I would have been more irritated that I only had the snatches left to complete the full WOD than 1 full round. Next time. I was still an improvement over last time...as that time I completed all 5 rounds in I think 24 something, only doing 45# for the snatch.
BENCH PRESS 5x5
FOR WEIGHT
3-17-10- 125 all sets (set 4 was 4+1, set 5 was only 3)
We were supposed to pick a weight that we could do for all 5 sets of 5. I was going to use 130#, the weight I used last time I did Lynne, that time I got 3x5 and 2x4. I figured I be able to get that last one in each of the last 2 rounds...It had afterall been a month since Lynne. However...it was a high gravity day. I can usually get 125 for 5 on a regular basis, so the fact that I only got it for 3 rounds without shaking it out, ticked me off a little. I wasn't the only one having that high gravity day...still doesn't make it any easier.
OVERHEAD SQUATS 5x5
FOR WEIGHT
3-09-10- 95, 105 (X4), 105, 110, 115
I started at 95, I knew unless it was another high gravity day that I could all 5 sets here if need be. We have done this WOD before and I got to 110 or 115 and I had made a few changes in form since then. The 95 felt fine. I cleaned it from the floor to start. I went to 105 for the next set, I dropped the weight after 4 and was going to do #5, but I couldn't get the weight back to lock-out, so I couldn't do the weight. I cleaned that set off the floor too. I believe I cleaned this next set of 105 from the floor too. This time I was able to get all 5...was able to keep the shoulder stability the whole time. For the 110 set went to taking my from the rack. I got all 5 here fine, actually felt better than all the previous sets. I went to 115 and again dropped the weight at 4.5-4.75 reps. I was going to clean the weight back up to the rack as 115 is definitely a weight I can power clean. But I only got it to about waist height, then let Coach put it on the rack. I had been told at the 110 round that Coach could help get the bar up to lock-out, I didn't want to use that assistance as if I could do it myself, it's all that much better. I did get the weight to lock-out un-assisted until I dropped it on the last rep. I let Coach re-rack the weight and tried to get to lock-out un assisted again, yet failed. I was expecting just a light bit of assistance...but man, it didn't feel like I helped at all. I got the last rep out pretty easily though.
I previously was stable at the bottom, but unsteady at tht top. I learned how to correct that problem as it seems I was holding my arms/shoulders too far back at the top. I've been working on that and the correction seem to be coming along for the most part. This day however...I was shifting to the right at the bottom of the squat...don't know what that was all about...o/well. Hopefully next time I'll be able to do better.
Saturday was off watching the Mountain Region Sectionals at Camp George West...The athletes there kicked ass!
Total weight since the beginning of the million# contest...166,635 pounds.
CF STATIONS #2
3 ROUNDS 1 MINUTE EACH,
1 MINUTE REST BETWEEN ROUNDS
WALL BALL 16#
SLAM BALL 16#
SITUPS
BOX JUMPS 16"
PULLUPS
3-15-10- 253 reps (MODS- 1-1-3-3 bands on pullups)
This one doesn't actually have a prescribed, but a suggested weight of 16# for the WB and SB. I thought about doing the 20# for the SB, but decided to stay with the 16...why...don't know. My rep gainers were the SB and situps.
5 ROUNDS
FOR TIME (25 MINUTE CUTOFF)
400m RUN
15 POWER SNATCHES 65#
3-16-10- 24.49 (only 4 of 5 rounds completed)
I like this one. My running has gone to shit compared to my normal slow speed. I actually walked on every round except for the first. I haven't walked as part of my running for the most part since sometime in 2008. I wasn't real happy about that. The snatches were not bad. I was told I could do the run for round 5, but I chose not to as I would have been more irritated that I only had the snatches left to complete the full WOD than 1 full round. Next time. I was still an improvement over last time...as that time I completed all 5 rounds in I think 24 something, only doing 45# for the snatch.
BENCH PRESS 5x5
FOR WEIGHT
3-17-10- 125 all sets (set 4 was 4+1, set 5 was only 3)
We were supposed to pick a weight that we could do for all 5 sets of 5. I was going to use 130#, the weight I used last time I did Lynne, that time I got 3x5 and 2x4. I figured I be able to get that last one in each of the last 2 rounds...It had afterall been a month since Lynne. However...it was a high gravity day. I can usually get 125 for 5 on a regular basis, so the fact that I only got it for 3 rounds without shaking it out, ticked me off a little. I wasn't the only one having that high gravity day...still doesn't make it any easier.
OVERHEAD SQUATS 5x5
FOR WEIGHT
3-09-10- 95, 105 (X4), 105, 110, 115
I started at 95, I knew unless it was another high gravity day that I could all 5 sets here if need be. We have done this WOD before and I got to 110 or 115 and I had made a few changes in form since then. The 95 felt fine. I cleaned it from the floor to start. I went to 105 for the next set, I dropped the weight after 4 and was going to do #5, but I couldn't get the weight back to lock-out, so I couldn't do the weight. I cleaned that set off the floor too. I believe I cleaned this next set of 105 from the floor too. This time I was able to get all 5...was able to keep the shoulder stability the whole time. For the 110 set went to taking my from the rack. I got all 5 here fine, actually felt better than all the previous sets. I went to 115 and again dropped the weight at 4.5-4.75 reps. I was going to clean the weight back up to the rack as 115 is definitely a weight I can power clean. But I only got it to about waist height, then let Coach put it on the rack. I had been told at the 110 round that Coach could help get the bar up to lock-out, I didn't want to use that assistance as if I could do it myself, it's all that much better. I did get the weight to lock-out un-assisted until I dropped it on the last rep. I let Coach re-rack the weight and tried to get to lock-out un assisted again, yet failed. I was expecting just a light bit of assistance...but man, it didn't feel like I helped at all. I got the last rep out pretty easily though.
I previously was stable at the bottom, but unsteady at tht top. I learned how to correct that problem as it seems I was holding my arms/shoulders too far back at the top. I've been working on that and the correction seem to be coming along for the most part. This day however...I was shifting to the right at the bottom of the squat...don't know what that was all about...o/well. Hopefully next time I'll be able to do better.
Saturday was off watching the Mountain Region Sectionals at Camp George West...The athletes there kicked ass!
Sunday, March 14, 2010
Total weight for the week- 37,052 pounds.
Total weight for Million Pounds Lifted Contest- 148,431 pounds.
POWER CLEANS-
5x5- FOR WEIGHT
3-8-10- 105, 115, 115, 115 (Group only made it through 4 rounds due to time)
Didn't do as well as I wanted to...but OK.
4 HSPU
8 KB SWINGS (24kg)
12 SITUP PRESS (12kg/HAND)
AS MANY ROUNDS AS POSSIBLE
WORK 8 MINUTES
REST 2 MINUTES
WORK 8 MINUTES
3-9-10- 4 rounds + HSPU + KB swings + 8 situp press (that's 4 frickin' short of 5 rounds)
I missed some time at the beginning of the 2nd round...I had to run to the bathroom (couldn't wait) thought I'd be back out before 2nd round started...
Man the situp presses really made my left shoulder hurt too. Beyond the left shoulder thing, I did think they were a little work, but not bad.
I got all my HSPU with hooked feet (only 2 negatives, which I re-did as full). Not bad considering this was day 3 of not feeling very well.
"30 REPS"
R1- SDLHP (55#)
BOX JUMPS (16")
R2- SDLHP (55#)
HINDU PUSHUPS
ONE CYCLE IS COMPLETION OF ROUNDS 1 AND 2.
3 CYCLES MINIMUM, NO REST PERIODS.
GOAL IS TO COMPLETE 30 REPS IN EACH ROUND.
WITH A CONTINOUS RUNNING CLOCK, DO SDLHPs FOR 1 MINUTE, DO NOT EXCEED 30 REPS. IF ALL 30 REPS ARE COMPLETED, NEXT MINUTE IS A REST PERIOD. IF LESS THAN 30 REPS HAS BEEN MADE, IN THE SECOND MINUTE DO AS MANY REPS AS NEEDED OF THE SELECTED EXERCISE TO COMPLETE 30 REPS FOR THE ROUND. (REPEAT FOR EACH ROUND).
IF ONE OR MORE PERSONS ARE STILL COMPLETING THE 30 REPS/ROUND AT THE END OF CYCLE 3, THEY WILL CONTINUE WORKING UNTIL THEY CANNOT COMPLETE 30 REPS IN THE 2 MINUTE ROUND. ALL OTHERS WILL DO 30 AIR SQUATS EVERY 2 MINUTES.
FOR TOTAL REPS
3-10-10- 170 REPS (only 10 short of starting a 4th cycle.) If my breathing hadn't become an issue in the 3rd cycle, I'd have been able to keep going. I still wasn't feeling great...the SDLHPs were making my shoulder feel like it was on fire, and I almost hurled multiple times.
I actually did not mind this WOD.
21, 15, 9
OVERHEAD SQUATS (95#)
DEADLIFTS (155#)
FOR TIME
3-12-10- 15.57
I actually liked this one. This one did nearly kill me though. Sometime during the previous night my biceps mucles in both arms, although worse in my right, cramped up. The muscles were in hard little balls down near my elbows. I could hardly straighten my arms all they way. Prior to getting to the gym, where I was hoping I'd be able to work the cramps out, I literally had to pull each arm with the other to get them all the way straight. This is not good when both components of the WOD require arms locked out straight.
I asked Coach what he would do and worked on that and trying to get into OH squats while everyone else was doing the days prescribed warmup. It hurt decently doing the DL warmups I did, but killed on the OH squats. It makes it very hard to get good shoulder and arm lockout when your biceps would prefer to have your arms curled up into your body.
I was going to do this as prescribed unless it became a danger of dropping the bar on my head to do so.
The DLs were no problem, the 21 set was unbroken and the others would've been to if my arms could've taken it.
The OH squats, I got to 5 or 7 reps most of the time except when less than that, was required to finish the set. If my arms had not been an issue, I could've done more reps per set fairly easily.
Hopefully I'll be feeling pretty good next time this one comes up so I can get a better time.
FRONT SQUATS-
7x3- FOR WEIGHT
3-13-10- 145, 155, 165, 170, 175, 180, 185
I know my single rep max is currently 200 pounds. I was pretty sure that at some point in the past I was able to do 5 I think around 170-175. I knew the 145, 155, 165 should be no problem. I was not 100% I'd make the 3 unbroken at 185, but I did...awesome. Hopefully that means my 1 RM will be higher next time I try it. We'll see.
My arms were still incredibly sore and it was even harder and more painful to get them straightened out after they tightened down after yesterday's WOD, but luckily, front squats require them to be curled up and not really hold any weight. Otherwise....Saturday morining's WOD would've really sucked.
Total weight for Million Pounds Lifted Contest- 148,431 pounds.
POWER CLEANS-
5x5- FOR WEIGHT
3-8-10- 105, 115, 115, 115 (Group only made it through 4 rounds due to time)
Didn't do as well as I wanted to...but OK.
4 HSPU
8 KB SWINGS (24kg)
12 SITUP PRESS (12kg/HAND)
AS MANY ROUNDS AS POSSIBLE
WORK 8 MINUTES
REST 2 MINUTES
WORK 8 MINUTES
3-9-10- 4 rounds + HSPU + KB swings + 8 situp press (that's 4 frickin' short of 5 rounds)
I missed some time at the beginning of the 2nd round...I had to run to the bathroom (couldn't wait) thought I'd be back out before 2nd round started...
Man the situp presses really made my left shoulder hurt too. Beyond the left shoulder thing, I did think they were a little work, but not bad.
I got all my HSPU with hooked feet (only 2 negatives, which I re-did as full). Not bad considering this was day 3 of not feeling very well.
"30 REPS"
R1- SDLHP (55#)
BOX JUMPS (16")
R2- SDLHP (55#)
HINDU PUSHUPS
ONE CYCLE IS COMPLETION OF ROUNDS 1 AND 2.
3 CYCLES MINIMUM, NO REST PERIODS.
GOAL IS TO COMPLETE 30 REPS IN EACH ROUND.
WITH A CONTINOUS RUNNING CLOCK, DO SDLHPs FOR 1 MINUTE, DO NOT EXCEED 30 REPS. IF ALL 30 REPS ARE COMPLETED, NEXT MINUTE IS A REST PERIOD. IF LESS THAN 30 REPS HAS BEEN MADE, IN THE SECOND MINUTE DO AS MANY REPS AS NEEDED OF THE SELECTED EXERCISE TO COMPLETE 30 REPS FOR THE ROUND. (REPEAT FOR EACH ROUND).
IF ONE OR MORE PERSONS ARE STILL COMPLETING THE 30 REPS/ROUND AT THE END OF CYCLE 3, THEY WILL CONTINUE WORKING UNTIL THEY CANNOT COMPLETE 30 REPS IN THE 2 MINUTE ROUND. ALL OTHERS WILL DO 30 AIR SQUATS EVERY 2 MINUTES.
FOR TOTAL REPS
3-10-10- 170 REPS (only 10 short of starting a 4th cycle.) If my breathing hadn't become an issue in the 3rd cycle, I'd have been able to keep going. I still wasn't feeling great...the SDLHPs were making my shoulder feel like it was on fire, and I almost hurled multiple times.
I actually did not mind this WOD.
21, 15, 9
OVERHEAD SQUATS (95#)
DEADLIFTS (155#)
FOR TIME
3-12-10- 15.57
I actually liked this one. This one did nearly kill me though. Sometime during the previous night my biceps mucles in both arms, although worse in my right, cramped up. The muscles were in hard little balls down near my elbows. I could hardly straighten my arms all they way. Prior to getting to the gym, where I was hoping I'd be able to work the cramps out, I literally had to pull each arm with the other to get them all the way straight. This is not good when both components of the WOD require arms locked out straight.
I asked Coach what he would do and worked on that and trying to get into OH squats while everyone else was doing the days prescribed warmup. It hurt decently doing the DL warmups I did, but killed on the OH squats. It makes it very hard to get good shoulder and arm lockout when your biceps would prefer to have your arms curled up into your body.
I was going to do this as prescribed unless it became a danger of dropping the bar on my head to do so.
The DLs were no problem, the 21 set was unbroken and the others would've been to if my arms could've taken it.
The OH squats, I got to 5 or 7 reps most of the time except when less than that, was required to finish the set. If my arms had not been an issue, I could've done more reps per set fairly easily.
Hopefully I'll be feeling pretty good next time this one comes up so I can get a better time.
FRONT SQUATS-
7x3- FOR WEIGHT
3-13-10- 145, 155, 165, 170, 175, 180, 185
I know my single rep max is currently 200 pounds. I was pretty sure that at some point in the past I was able to do 5 I think around 170-175. I knew the 145, 155, 165 should be no problem. I was not 100% I'd make the 3 unbroken at 185, but I did...awesome. Hopefully that means my 1 RM will be higher next time I try it. We'll see.
My arms were still incredibly sore and it was even harder and more painful to get them straightened out after they tightened down after yesterday's WOD, but luckily, front squats require them to be curled up and not really hold any weight. Otherwise....Saturday morining's WOD would've really sucked.
Sunday, March 7, 2010
Weekly weight lifted total- 21,322.5 pounds (4 days).
Since beginning of contest- 111,679 pounds.
BENCH PRESS
1-10-1-20-1-30
FOR WEIGHT
3-2-10- 1 @ 137.5, 1 @ 145, 1- fail @ 150
10 @ 110, 20 @ 90, 30 @ 80 (25+4+1)
OK, so the singles went pretty good. 145 was a 2 pound PR, I was happy there...happier if I had got the 150, but I had done quite a few bench presses by then. My 10 set probably could've been a little higher, never really exactly sure where to go with these reps set schemes though. 20's I got this, may have been able to do 95 (maybe), 30's I added 10 additional pounds to what I did for 30 last time... should've stuck with the 5 pound add I did on the other multiple sets, but decided to do 10, I would've definitely been able to get through without a broken set. My triceps just did not want me to get all 30 in a row...maybe 80 for 30 next time.
HEAVY HELEN
3 ROUNDS
200m RUN
15 KB SWINGS (24kg)
9 WEIGHTED PULLUPS (25#, or least assisted deadhang)
3-3-10- 11.05 (2-2-3-3 bands)
I don't remember for sure, but I don't think I've actually done "heavy" Helen before. I can live with 11.05. I did however use higher band assistance than normal for my deadhang pullups because my shoulder was pretty sore. I don't know what's up with it....but I need it to get better...now. Hopefully by next time this one comes up I'll be able to go to a slightly less assistance than normal...
PRESS 3x5
TRHUSTERS 3x5
FOR WEIGHT
3-4-10- Press- 95, 95 (x4), 90
Thrusters- 95, 105, 110
If my shoulder hadn't been an issue, my plan had been to get 95 for all 3 sets of 5 on the press or two a 95 and one at 97.5. I think I could've done more on the thrusters too. The squatting of the weight definitely the easy part. The press part was OK, but Coach said my left side was not getting up as high or as fast. The hand position transistion I will need to work on more as it really is better if you are not holding the weight in your hands, especially if you want to do good weight.
BACK SQUATS
5x5
FOR WEIGHT
3-5-10- 175, 185, 195, 205, 215
I was going to start at 185, but I was sharing a bar with Gary and he wanted to start at 175, so for ease of changing weights...I went with it. We went up 10 pounds each round. These felt better than the last 2-3 times we've done them. If I had started at 185, I think I would have tried 220 for the last set, but am OK with these numbers.
This next week...better sleep should be starting....
Since beginning of contest- 111,679 pounds.
BENCH PRESS
1-10-1-20-1-30
FOR WEIGHT
3-2-10- 1 @ 137.5, 1 @ 145, 1- fail @ 150
10 @ 110, 20 @ 90, 30 @ 80 (25+4+1)
OK, so the singles went pretty good. 145 was a 2 pound PR, I was happy there...happier if I had got the 150, but I had done quite a few bench presses by then. My 10 set probably could've been a little higher, never really exactly sure where to go with these reps set schemes though. 20's I got this, may have been able to do 95 (maybe), 30's I added 10 additional pounds to what I did for 30 last time... should've stuck with the 5 pound add I did on the other multiple sets, but decided to do 10, I would've definitely been able to get through without a broken set. My triceps just did not want me to get all 30 in a row...maybe 80 for 30 next time.
HEAVY HELEN
3 ROUNDS
200m RUN
15 KB SWINGS (24kg)
9 WEIGHTED PULLUPS (25#, or least assisted deadhang)
3-3-10- 11.05 (2-2-3-3 bands)
I don't remember for sure, but I don't think I've actually done "heavy" Helen before. I can live with 11.05. I did however use higher band assistance than normal for my deadhang pullups because my shoulder was pretty sore. I don't know what's up with it....but I need it to get better...now. Hopefully by next time this one comes up I'll be able to go to a slightly less assistance than normal...
PRESS 3x5
TRHUSTERS 3x5
FOR WEIGHT
3-4-10- Press- 95, 95 (x4), 90
Thrusters- 95, 105, 110
If my shoulder hadn't been an issue, my plan had been to get 95 for all 3 sets of 5 on the press or two a 95 and one at 97.5. I think I could've done more on the thrusters too. The squatting of the weight definitely the easy part. The press part was OK, but Coach said my left side was not getting up as high or as fast. The hand position transistion I will need to work on more as it really is better if you are not holding the weight in your hands, especially if you want to do good weight.
BACK SQUATS
5x5
FOR WEIGHT
3-5-10- 175, 185, 195, 205, 215
I was going to start at 185, but I was sharing a bar with Gary and he wanted to start at 175, so for ease of changing weights...I went with it. We went up 10 pounds each round. These felt better than the last 2-3 times we've done them. If I had started at 185, I think I would have tried 220 for the last set, but am OK with these numbers.
This next week...better sleep should be starting....
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