Montana Method - C1W2D4 - Strength
Bw: 152.5
Mon. 5:30am (1:30)
Squat with Belt
45 x 8
115 x 5
165 x 4
205 x 2
235 x 2
250 x 1
267.5 x 3 @ 7
267.5 x 3 @ 8
267.5 x 3 @ 7
267.5 x 2 @ 7.5
267.5 x 2 @ 7.5
267.5 x 2 @ 6.5
~2-3 min rest on worksets
Bench Press with Belt
45 x 8
95 x 5
135 x 4
160 x 3
180 x 1
192.5 x 3 @ 6
192.5 x 3 @ 7.5
192.5 x 3 @ 6.5
192.5 x 3 @ 7.5
192.5 x 2 @ 8.5
192.5 x 2 @ 7.5
192.5 x 2 @ 7.5
-that's a lotta worksets yo.
Snatch Grip Deadlift (conv)
135 x 5
165 x 4
195 x 5 @ 8
195 x 5 @ 7
-nasty. Really just tough on grip.. added straps on last set and that helped a bunch. Ran short on time.. missed last two sets
thejosef's training log- Hanley Bench HVLF + randomness
Moderator: Chebass88
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thejosef
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- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Last edited by thejosef on Wed May 09, 2018 7:55 am, edited 1 time in total.
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thejosef
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- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Montana Method - C2W1D1 - Hypertrophy
Bw: 151.8 lbs.
Squat
45 x 5
115 x 5
165 x 5
205 x 3
230 x 5 @ 6
230 x 5 @ 8
230 x 5 @ 7.5
230 x 5 @ 6
230 x 5 @ 6.5
230 x 5 @ 6.5
-Did these beltless.. short 2-3 min. rest with bench in between worksets to save time.. This is like cardio or something... =]
Bench Press
45 x 8
95 x 5
135 x 4
155 x 2
167.5 x 5 @ 5
167.5 x 5 @ 5
167.5 x 5 @ 6
167.5 x 5 @ 6
167.5 x 5 @ 5
167.5 x 5 @ 5.5
167.5 x 5 @ 5.5
-Good stuff.
Notes:
-Will do 10 minute pull-up density block after Press tomorrow..
Bw: 151.8 lbs.
Squat
45 x 5
115 x 5
165 x 5
205 x 3
230 x 5 @ 6
230 x 5 @ 8
230 x 5 @ 7.5
230 x 5 @ 6
230 x 5 @ 6.5
230 x 5 @ 6.5
-Did these beltless.. short 2-3 min. rest with bench in between worksets to save time.. This is like cardio or something... =]
Bench Press
45 x 8
95 x 5
135 x 4
155 x 2
167.5 x 5 @ 5
167.5 x 5 @ 5
167.5 x 5 @ 6
167.5 x 5 @ 6
167.5 x 5 @ 5
167.5 x 5 @ 5.5
167.5 x 5 @ 5.5
-Good stuff.
Notes:
-Will do 10 minute pull-up density block after Press tomorrow..
-
thejosef
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- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Montana Method - C2W1 - Power
Bw: 152.5 lbs.
Squat with Belt
45 x 5
115 x 5
165 x 4
197.5 x 3
230 x 2
230 x 2
255 x 1
270 x 1 @ 7
297.5 x 1 @ 8
-eh
Bench Press with Belt
45 x 8
95 x 5
142.5 x 3
167.5 x 2
185 x 1 @ 5
185 x 1 @ 5
202.5 x 1 @ 7
220 x 1 @ 8.5
-decent
Close Grip Bench Press
155 x 8 @ 8
155 x 8 @ 7.5
-arms/chest smoked
Deadlift (conv) with Belt
135 x 5
185 x 3
225 x 2
260 x 1
295 x 1 @ 8.5
245 x 4 @ 6
-Not my best lift. =/ 295 was a lil heavy.
Notes:
-Going to take a little break from caffeine and see how it goes. Been taking 200mg ~5-7 days/week for like two years now.
First day was a little sluggish.. not surprising.
Bw: 152.5 lbs.
Squat with Belt
45 x 5
115 x 5
165 x 4
197.5 x 3
230 x 2
230 x 2
255 x 1
270 x 1 @ 7
297.5 x 1 @ 8
-eh
Bench Press with Belt
45 x 8
95 x 5
142.5 x 3
167.5 x 2
185 x 1 @ 5
185 x 1 @ 5
202.5 x 1 @ 7
220 x 1 @ 8.5
-decent
Close Grip Bench Press
155 x 8 @ 8
155 x 8 @ 7.5
-arms/chest smoked
Deadlift (conv) with Belt
135 x 5
185 x 3
225 x 2
260 x 1
295 x 1 @ 8.5
245 x 4 @ 6
-Not my best lift. =/ 295 was a lil heavy.
Notes:
-Going to take a little break from caffeine and see how it goes. Been taking 200mg ~5-7 days/week for like two years now.
First day was a little sluggish.. not surprising. -
thejosef
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- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Montana Method - C2W1 - Strength
Bw: 150.8 lbs.
Mon. 5:30am
Squat with Belt
45 x 10
115 x 5
165 x 5
205 x 3
240 x 2
265 x 3 @ 6.5 *video
265 x 3 @ 7.5
265 x 3 @ 7.5
265 x 3 @ 8
265 x 3 @ 7.5
~2 min rests on worksets.. Sliiiiight L hip pain on set 4 & 5..
Bench Press with Belt
45 x 8
95 x 5
135 x 5
165 x 3
190 x 3 @ 6
190 x 1 @ 5
190 x 3 @ 5.5
190 x 1 @ 5.5
190 x 3 @ 5 *video
190 x 1 @ 6
190 x 3 @ 6
190 x 1 @ 6
-Worksets: 3 x TnG, then 1 x Comp Pause. Eaaaasy.
Snatch Grip Deadlift (conv)
135 x 5
155 x 3
180 x 5 @ 5
180 x 5 @ 7
180 x 5 @ 6
180 x 0
-Harder on grip than anything else.. straps on last set.
Ab Wheel
10
10
10
10
-Trying to incorporate some kind of core work into every session.
Notes:
-No Caffeine experiment went ridiculously poor last week. I basically didn't make it into the gym for 5 days. Lol. Took 200mg this morning and had a great session. Gees.. I'm addicted.
Bw: 150.8 lbs.
Mon. 5:30am
Squat with Belt
45 x 10
115 x 5
165 x 5
205 x 3
240 x 2
265 x 3 @ 6.5 *video
265 x 3 @ 7.5
265 x 3 @ 7.5
265 x 3 @ 8
265 x 3 @ 7.5
~2 min rests on worksets.. Sliiiiight L hip pain on set 4 & 5..
Bench Press with Belt
45 x 8
95 x 5
135 x 5
165 x 3
190 x 3 @ 6
190 x 1 @ 5
190 x 3 @ 5.5
190 x 1 @ 5.5
190 x 3 @ 5 *video
190 x 1 @ 6
190 x 3 @ 6
190 x 1 @ 6
-Worksets: 3 x TnG, then 1 x Comp Pause. Eaaaasy.
Snatch Grip Deadlift (conv)
135 x 5
155 x 3
180 x 5 @ 5
180 x 5 @ 7
180 x 5 @ 6
180 x 0
-Harder on grip than anything else.. straps on last set.
Ab Wheel
10
10
10
10
-Trying to incorporate some kind of core work into every session.
Notes:
-No Caffeine experiment went ridiculously poor last week. I basically didn't make it into the gym for 5 days. Lol. Took 200mg this morning and had a great session. Gees.. I'm addicted.
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thejosef
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- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Montana Method - C2W2D1 - Hypertrophy
Bw: ~151 lbs.
Wed. 5:30am
Squat
45 x 10
135 x 5
185 x 5
225 x 3
247.5 x 4 @ 5
247.5 x 4 @ 6.5
247.5 x 4 @ 6.5
247.5 x 3 @ 6
247.5 x 3 @ 5
247.5 x 3 @ 6.5
247.5 x 3 @ 6
-Beltless. Worked hard on bracing core throughout. These felt great.
Bench Press
45 x 8
95 x 5
135 x 5
160 x 3
180 x 4 @ 6
180 x 4 @ 6
180 x 4 @ 7.5
180 x 3 @ 6
180 x 3 @ 6
180 x 3 @ 6.5
180 x 3 @ 6
Pull Up
n/a
-(7 min. density block) Ran out of time. Will try to get this in after work.
Notes:
-Two solid workouts are setting up nicely for a Exodus 'mock' meet on Friday or Saturday for "Power" day. No clue how it's gonna go. Lol. A PR on squat would be cool, bench press and deadlift PRs will take a Really good day.
Bw: ~151 lbs.
Wed. 5:30am
Squat
45 x 10
135 x 5
185 x 5
225 x 3
247.5 x 4 @ 5
247.5 x 4 @ 6.5
247.5 x 4 @ 6.5
247.5 x 3 @ 6
247.5 x 3 @ 5
247.5 x 3 @ 6.5
247.5 x 3 @ 6
-Beltless. Worked hard on bracing core throughout. These felt great.
Bench Press
45 x 8
95 x 5
135 x 5
160 x 3
180 x 4 @ 6
180 x 4 @ 6
180 x 4 @ 7.5
180 x 3 @ 6
180 x 3 @ 6
180 x 3 @ 6.5
180 x 3 @ 6
Pull Up
n/a
-(7 min. density block) Ran out of time. Will try to get this in after work.
Notes:
-Two solid workouts are setting up nicely for a Exodus 'mock' meet on Friday or Saturday for "Power" day. No clue how it's gonna go. Lol. A PR on squat would be cool, bench press and deadlift PRs will take a Really good day.
-
thejosef
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- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Montana Method - Cardio
Bw: ~151 lbs
Wed. 6:15pm
25 minute run
-Just did an impromptu run with the fam after work. Nothing too stressful, just 2-3 miles pushing a baby jogger. Lol. Wife was pushing our 9 month old.. I was pushing our 3 year old. Fun times.
Though it's already brutally hot here in Louisiana.
Bw: ~151 lbs
Wed. 6:15pm
25 minute run
-Just did an impromptu run with the fam after work. Nothing too stressful, just 2-3 miles pushing a baby jogger. Lol. Wife was pushing our 9 month old.. I was pushing our 3 year old. Fun times.
Though it's already brutally hot here in Louisiana. -
thejosef
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- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Exodus Meet - (Montana Method - C2W2D2 - Power)
Bw: 150.8 lbs.
Sat., 5:40am
Squat with Belt
45 x 8
135 x 5
185 x 4
225 x 3
260 x 1 @ 6
275 x 1 @ 7
300 x 1 @ 8.5
317.5 x 1 @ 9.5 *PR
320 x 1 @ 9.5 *PR
-Eh. A little 5# PR but nothing spectacular. But finally getting past early 2017 strength levels..
Bench Press with Belt
45 x 8
95 x 5
135 x 4
165 x 2
185 x 1
210 x 1 @ 8
220 x 1 @ 8.5
232.5 x 1 @ 9.5
237.5 x 0 @ 10
-Still plenty work to be done to get back to 245 and eclipse 250. Incline bench coming next month to add some variation.
Deadlift (conv) with Belt
135 x 5
185 x 3
225 x 2 @ 5
275 x 1 @ 8
295 x 1 @ 8.5
315 x 1 @ 9.0
325 x 0 @ 10
-5# off a PR. Ugh. Not terrible considering my DL has been in the trash lately.
Notes:
Overall, it was pretty fun doing the Exodus online meet. I've never done a meet, yet, so it was nice to get a small taste of attempt selection and prep. My training has been all over the place since we had a baby (9 months ago today), and my sleep Sucks (averaging about 5.5-6 hours per night), so I'm decently pleased with this performance. Squat is going in the right direction and deadlift is feeling strong, finally. Bench Press took a big hit in the past year after hitting 245, but it's finally moving up again. I'd love to see 350 on squat, 250 on BP, and 350 on DL by year's end. We'll see if I can stay focused for that long...
Bw: 150.8 lbs.
Sat., 5:40am
Squat with Belt
45 x 8
135 x 5
185 x 4
225 x 3
260 x 1 @ 6
275 x 1 @ 7
300 x 1 @ 8.5
317.5 x 1 @ 9.5 *PR
320 x 1 @ 9.5 *PR
-Eh. A little 5# PR but nothing spectacular. But finally getting past early 2017 strength levels..
Bench Press with Belt
45 x 8
95 x 5
135 x 4
165 x 2
185 x 1
210 x 1 @ 8
220 x 1 @ 8.5
232.5 x 1 @ 9.5
237.5 x 0 @ 10
-Still plenty work to be done to get back to 245 and eclipse 250. Incline bench coming next month to add some variation.
Deadlift (conv) with Belt
135 x 5
185 x 3
225 x 2 @ 5
275 x 1 @ 8
295 x 1 @ 8.5
315 x 1 @ 9.0
325 x 0 @ 10
-5# off a PR. Ugh. Not terrible considering my DL has been in the trash lately.
Notes:
Overall, it was pretty fun doing the Exodus online meet. I've never done a meet, yet, so it was nice to get a small taste of attempt selection and prep. My training has been all over the place since we had a baby (9 months ago today), and my sleep Sucks (averaging about 5.5-6 hours per night), so I'm decently pleased with this performance. Squat is going in the right direction and deadlift is feeling strong, finally. Bench Press took a big hit in the past year after hitting 245, but it's finally moving up again. I'd love to see 350 on squat, 250 on BP, and 350 on DL by year's end. We'll see if I can stay focused for that long...
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bobmen10000
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Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
You were really close at 237.5 lbs. Nice Squat PR as well. Great job.
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thejosef
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- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Thanks @bobmen10000!bobmen10000 wrote: ↑Sat May 26, 2018 2:15 pm You were really close at 237.5 lbs. Nice Squat PR as well. Great job.
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thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's Training Log - Blevins, BBM, Montana, oh my.
Pretty sore (shoulders/traps/upper back) from the online meet, so I'm taking things easy this week. I'll probably get under the bar once (MM Week 2 Strength workout to finish out the cycle), and maybe do a metcon of some kind ("Murph"??). I feel very un-athletic lately.. probably because I haven't been doing ANY real cardio. 
I also miss Oly stuff. I'll probably run the standard 2 week Montana Method a few more cycles while I contemplate life and how Oly lifts may or may not be a part of training..... Lol.
I'm feeling strong though, at least. I want to get my Bench Press to 250+ around <155 Bw.. and I want my deadlift to get up past my squat. I should probably just stick with Montana Method and add power cleans in somewhere.. and start doing cardio on off days. Yeah, that sounds good for now.
I also miss Oly stuff. I'll probably run the standard 2 week Montana Method a few more cycles while I contemplate life and how Oly lifts may or may not be a part of training..... Lol. I'm feeling strong though, at least. I want to get my Bench Press to 250+ around <155 Bw.. and I want my deadlift to get up past my squat. I should probably just stick with Montana Method and add power cleans in somewhere.. and start doing cardio on off days. Yeah, that sounds good for now.
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thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log - CrossFit Icon Unify
Copy/Pasting my CrossFit Icon Unify (online programming.. i lift in my home gym) workouts here from the past few months (I use Beyond the Whiteboard for CF logging/tracking). I haven't been very consistent lately.. I've had a foot injury (these suck!!) and two instances where I was sick with some kind of virus... and I've been a little lazy. I'm feeling pretty good now and hope to get back to 4-6x per week.
I plan to start logging here also to help motivate me to work on my strength lifts. I'll be adding in the Greg Nickols Intermediate medium bench press program starting Monday, Sept 24th to help get that lift back up. CrossFit does not work BP enough, in my opinion. My other lifts have stayed steady.. endurance & speed has been improving. Oly lifts are getting better, but that's mostly just learning/grooving technique. It's been fun. I'm not looking to be a competitive anything, just want to be healthy, strong, & fast.
Bw: has been steady around 149 lbs.
I'm 5'7", 35 years old, for reference.. around 10% BF.
_____________
September 13, 2018
-Sub’d 10 towel pull-ups for 2 legless rope climbs. 115 was a good weight.. can try ~125 next time
AMRAP 10 mins: Clean & Jerks, Front Squats and Legless Rope Climbs : 5 rounds + 2 Clean & Jerks + 2 Front Squats + 4 Towel Pull-ups | 78 reps | Not Rx'd
10:00 AMRAP:
2 Clean & Jerks, 115 lbs
2 Front Squats, 115 lbs
10 Towel Pull-ups
_____________
September 12, 2018
Bench Press : 5-5-5-5-5 : 4425 lbs | 175 lbs, 177.5 lbs, 177.5 lbs, 177.5 lbs, and 177.5 lbs | Rx'd 125 lbs
Sets
5 Bench Press | 175 lbs
5 Bench Press | 177.5 lbs
5 Bench Press | 177.5 lbs
5 Bench Press | 177.5 lbs
5 Bench Press | 177.5 lbs
_____________
September 08, 2018
Run 1 mi at 75% : 8 mins 4 secs | Rx'd
Intervals : at 75%
Run, 1 mi | 8:04
_____________
September 07, 2018
Gotta work on the transition from clean to jerk
Clean & Jerk : 1x1 : 155 lbs | 155 lbs | Rx'd
Sets
1 Clean & Jerk | 155 lbs
_____________
September 07, 2018
Bench Press 5x5, rest 3 mins : 4125 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Rx'd
Sets : rest 3 mins
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
_____________
September 05, 2018
Nice. These felt pretty good.
Split Jerk : 3-2-2-1-1-1 : 1360 lbs | 115 lbs, 135 lbs, 140 lbs, 145 lbs, 155 lbs, and 165 lbs | Rx'd
Sets
3 Split Jerks | 115 lbs
2 Split Jerks | 135 lbs
2 Split Jerks | 140 lbs
1 Split Jerk | 145 lbs
1 Split Jerk | 155 lbs
1 Split Jerk | 165 lbs
Emotion · Comment 0 Speech ballon 0
_____________
September 01, 2018
Ruck with the wife & kiddos. 10 lbs in backpack
Ruck 0.95 mi at 50% : 24 mins 7 secs | Rx'd
Intervals : at 50%
Ruck, 0.95 mi | 24:07
_____________
September 01, 2018
Lil ugly
Power Clean : 1 Rep Max : 165 lbs | 165 lbs | Rx'd
Sets
1 Power Clean | 165 lbs
_____________
September 01, 2018
Ugh. Getting weak on BP. Gotta start doing more frequency per week
Bench Press : 5-5-5-5-5 : 4300 lbs | 165 lbs, 170 lbs, 175 lbs, 175 lbs, and 175 lbs | Rx'd -75 lbs
Sets
5 Bench Press | 165 lbs
5 Bench Press | 170 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
_____________
August 28, 2018
Rpe: ~8.5 (last set)
Back Squat : 3-3-3-3-3 : 2940 lbs | 115 lbs, 155 lbs, 205 lbs, 245 lbs, and 260 lbs | Rx'd
Sets
3 Back Squats | 115 lbs
3 Back Squats | 155 lbs
3 Back Squats | 205 lbs
3 Back Squats | 245 lbs
3 Back Squats | 260 lbs
_____________
August 28, 2018
-Lol. Whoa.. randomly attempted a muscle up and it was easy. Will try to keep adding reps to this... slowly.
Muscle-ups : Max Set : 2 reps | Rx'd
Sets
Muscle-up | 2 reps
_____________
August 28, 2018
-Damper: 6
Row 100 m TT : 18.6 secs | Rx'd 1.3 secs
Intervals : at 95%
Row, 100 m | 0:18.6
_____________
August 28, 2018
-Damper: 4
Row 100 m TT : 19 secs | Rx'd 0.9 secs
Intervals : at 90%
Row, 100 m | 0:19
_____________
August 28, 2018
-Slowly improving..
Run 400 m at 85% : 1 min 31.7 secs | Rx'd
Intervals : at 85%
Run, 400 m | 1:31.7
_____________
August 28, 2018
-2nd interval interrupted to chat with neighbors
Run : 2x 400 m, rest 2 mins : 3 mins 26 secs | Rx'd 1.1 secs
Intervals : rest 2 mins
Run, 400 m | 1:46
Run, 400 m | 1:40
_____________
August 16, 2018
Big Clean Complex : 1-1-1-1-1 : 480 lbs | 65 lbs, 95 lbs, 105 lbs, 110 lbs, and 105 lbs | Rx'd
Sets
1 Big Clean Complex | 65 lbs
1 Big Clean Complex | 95 lbs
1 Big Clean Complex | 105 lbs
1 Big Clean Complex | 110 lbs
1 Big Clean Complex | 105 lbs
_____________
August 14, 2018
-re-logging to add current PR
Run 400 m TT : 1 min 37.7 secs | Rx'd 41.3 secs
Intervals : at 85%
Run, 400 m | 1:37.7
_____________
August 14, 2018
-This went better than expected for not having deadlifted in a couple months.. probably had 315 in the tank tonight.
Deadlift 5-5-3-2-1-1-1 : 4475 lbs | 225 lbs, 240 lbs, 255 lbs, 265 lbs, 275 lbs, 285 lbs, and 295 lbs | Rx'd
Sets
5 Deadlifts | 225 lbs
5 Deadlifts | 240 lbs
3 Deadlifts | 255 lbs
2 Deadlifts | 265 lbs
1 Deadlift | 275 lbs
1 Deadlift | 285 lbs
1 Deadlift | 295 lbs
_____________
August 14, 2018
-Felt good. Speed slowly coming back..
Run : 2x 400 m, rest 2 mins : 3 mins 24.9 secs | Rx'd
Intervals : rest 2 mins
Run, 400 m | 1:47.2
Run, 400 m | 1:37.7
_____________
August 12, 2018
-First ever D.T. (Sub’d to 3 rds & 95 lbs.) Cannot imagine how people do this at 155 lbs. lol.
DT : 12 mins 49 secs | Not Rx'd
3 rounds of:
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Push Jerks, 95 lbs
_____________
August 09, 2018
-Did 2 sets each leg (30 each) holding 20 lb dumbbells
Single Leg Weighted Box Step Up : 15-15 : 1200 lbs | 40 lbs and 40 lbs | Rx'd
Sets : rest 2 mins
15 Single Leg Weighted Box Step Ups | 40 lbs
15 Single Leg Weighted Box Step Ups | 40 lbs
_____________
August 09, 2018
-~20# PR. Neat.
Squat Clean 2-2-2-1-1-1 : 1185 lbs | 95 lbs, 115 lbs, 135 lbs, 155 lbs, 165 lbs, and 175 lbs | Rx'd
Sets
2 Squat Cleans | 95 lbs
2 Squat Cleans | 115 lbs
2 Squat Cleans | 135 lbs
1 Squat Clean | 155 lbs
1 Squat Clean | 165 lbs
1 Squat Clean | 175 lbs
_____________
August 08, 2018
-Sub’d thrusters to 95 & MUs to MU transitions (from floor) into dip
Icon 2 : 14 mins 56 secs | Not Rx'd
3 rounds of:
10 Thrusters, 95 lbs
10 Muscle Up Transition To Ring Dips
Run, 400 m
_____________
August 06, 2018
Bench Press 5-5-5-5-5-5 : 3975 lbs | 45 lbs, 95 lbs, 135 lbs, 165 lbs, 175 lbs, and 180 lbs | Rx'd
Sets
5 Bench Press | 45 lbs
5 Bench Press | 95 lbs
5 Bench Press | 135 lbs
5 Bench Press | 165 lbs
5 Bench Press | 175 lbs
5 Bench Press | 180 lbs
_____________
August 06, 2018
-Sub‘d Supermans for hip extensions
NFT: Hip Extensions and AbMat Sit-ups : Completed | Not Rx'd
50 Hip Extensions
Rest
50 AbMat Sit-ups
_____________
August 06, 2018
-Did 2 minute rests b/w rounds (no partner)
AMRAP 20 mins: 500m Rows : 5 rounds | Rx'd
20:00 AMRAP:
Row, 500 m
_____________
August 05, 2018
Clean & Jerk : 1 Rep Max : 155 lbs | 155 lbs | Rx'd
Sets 1 Clean & Jerk | 155 lbs
_____________
August 05, 2018
-LOTS of work to do here..
Snatch : 1 Rep Max : 105 lbs | 105 lbs | Rx'd
Sets
1 Snatch | 105 lbs
_____________
August 02, 2018
-I really to start running & rowing longer distances... more often..
Run 5 km TT : 27 mins 8 secs | Rx'd 4 mins 9 secs
Intervals : at 75%
Run, 5 km | 27:08
_____________
August 01, 2018
-These felt great. Probably had 250 x 5 in the tank.
Every 3 mins for 12 mins: 5 Low Bar Back Squat : 4650 lbs | Rx'd
Every 3 mins for 12 mins:
5 Back Squat (Low Bar)s | 225 lbs
5 Back Squat (Low Bar)s | 230 lbs
5 Back Squat (Low Bar)s | 235 lbs
5 Back Squat (Low Bar)s | 240 lbs
_____________
July 30, 2018
-Pretty tough, but good workout. Used 2 pood KB (72 lbs) for SDHP.
Fight Gone Bad : 206 reps | 76, 69, and 61 reps | Rx'd -27 reps | Rx'd
3 rounds, 1 min per station:
Wall Ball, 20 lbs, 10 ft | 23, 21, and 20
Sumo Deadlift High Pull, 75 lbs | 15, 13, and 11
Box Jump, 20 in | 12, 12, and 11
Push Press, 75 lbs | 16, 14, and 10
Row (calories) | 10, 9, and 9
Rest 1 min
_____________
July 26, 2018
-Oh my.. that was nasty.
5 RFT: Ring Dips, Push Press and Lateral Burpee Over Barbells : 14 mins 19 secs | Not Rx'd
3 rounds of:
12 Ring Dips
12 Push Press, 95 lbs
12 Lateral Burpee Over Barbells
_____________
July 26, 2018
-Lil heavy.. =\
Alt EMOM 18 mins: Bench Press : Completed | Rx'd
Every 3 mins for 18 mins, alternating between:
5 Bench Press | 190 lbs
3 Bench Press | 195 lbs
2 Bench Press | 200 lbs
3 Bench Press | 195 lbs
8 Bench Press | 170 lbs
8 Bench Press | 160 lbs
_____________
July 22, 2018
10 x AMReps 1 min: Air Squats and Clean & Jerks : 61 reps | Rx'd
10 rounds of:
10 Air Squats
max rep Clean & Jerks, 95 lbs | 7, 6, 8, 6, 8, 7, 5, 4, 5, and 5
Rest 2 mins
_____________
July 17, 2018
Run 800 m TT : 3 mins 54.7 secs | Rx'd
Intervals : at 75%
Run, 800 m | 3:54.7
_____________
July 16, 2018
-Not bad...
Deadlift : 5-5-5-5 : 3975 lbs | 135 lbs, 185 lbs, 225 lbs, and 250 lbs | Rx'd
Sets
5 Deadlifts | 135 lbs
5 Deadlifts | 185 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 250 lbs
_____________
July 16, 2018
-Been a while....
Clean & Jerk 5-3-3-3-1-1 : 1480 lbs | 65 lbs, 85 lbs, 95 lbs, 115 lbs, 135 lbs, and 135 lbs | Rx'd
Sets
5 Clean & Jerks | 65 lbs
3 Clean & Jerks | 85 lbs
3 Clean & Jerks | 95 lbs
3 Clean & Jerks | 115 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
_____________
July 14, 2018
Dumbbell Bench Press 10-10-8 : 1480 lbs | 50 lbs, 50 lbs, and 60 lbs | Rx'd
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
8 Dumbbell Bench Press | 60 lbs
_____________
July 14, 2018
-Trying to get back into it after having a virus this week
Back Squat 5-5-5-3-3-3-3-2-1 : 4455 lbs | 45 lbs, 95 lbs, 135 lbs, 165 lbs, 185 lbs, 205 lbs, 225 lbs, 245 lbs, and 250 lbs | Rx'd
Sets
5 Back Squats | 45 lbs
5 Back Squats | 95 lbs
5 Back Squats | 135 lbs
3 Back Squats | 165 lbs
3 Back Squats | 185 lbs
3 Back Squats | 205 lbs
3 Back Squats | 225 lbs
2 Back Squats | 245 lbs
1 Back Squat | 250 lbs
_____________
July 14, 2018
Pull-ups : Max Set : 16 reps | Rx'd
Pull-up | 16 reps
_____________
July 14, 2018
Strict Ring Dips : Max Set : 14 reps | Rx'd
Ring Dip (Strict) | 14 reps
_____________
July 08, 2018
-Too slow on runs (~2:05 ea). KBs unbroken, Pull-ups 6 & 6
Helen : 13 mins 10 secs | Rx'd
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups
_____________
July 05, 2018
Close Grip Bench Press 5-5-5 : 2575 lbs | 165 lbs, 175 lbs, and 175 lbs | Rx'd
Sets
5 Bench Press (close grip)s | 165 lbs
5 Bench Press (close grip)s | 175 lbs
5 Bench Press (close grip)s | 175 lbs
_____________
July 05, 2018
Front Squat : 1 Rep Max : 210 lbs | 210 lbs | Rx'd
Sets
1 Front Squat | 210 lbs
_____________
July 05, 2018
-Warmup run
Run 1 mi TT : 8 mins 13.7 secs | Rx'd 27.7 secs
Intervals : at 70%
Run, 1 mi | 8:13.7
_____________
July 03, 2018
-Part of Jackie WOD
Row 1000 m TT : 3 mins 56.4 secs | Rx'd 16.2 secs
Intervals : at 85%
Row, 1000 m | 3:56.4
_____________
July 03, 2018
-Just a slow warmup run pre-WOD
Run 400 m TT : 2 mins 25 secs | Rx'd 1 min 2.8 secs
Intervals
Run, 400 m | 2:25
_____________
July 02, 2018
-That was much harder than expected.
Jackie : 13 mins 4 secs | Rx'd 1 min 9 secs
Row, 1000 m
50 Thrusters, 45 lbs
30 Pull-ups
_____________
July 01, 2018
-Bench press has tanked since started CrossFit.. to be expected. 1st time doing Turkish get-ups...
Lifting: Weighted Bar Dips, Bench Press and Turkish Get-ups : 2887 lbs | 20 lbs, 30 lbs, 40 lbs, 50 lbs, 60 lbs, 70 lbs, 80 lbs, 195 lbs, 200 lbs, 205 lbs, 205 lbs, 205 lbs, 205 lbs, 205 lbs, 16 lbs, 16 lbs, 16 lbs, 25 lbs, 25 lbs, 25 lbs, and 25 lbs | Rx'd
Sets
3 Weighted Bar Dips | 20 lbs
2 Weighted Bar Dips | 30 lbs
2 Weighted Bar Dips | 40 lbs
1 Weighted Bar Dip | 50 lbs
1 Weighted Bar Dip | 60 lbs
1 Weighted Bar Dip | 70 lbs
1 Weighted Bar Dip | 80 lbs
3 Bench Press | 195 lbs
2 Bench Press | 200 lbs
2 Bench Press | 205 lbs
1 Bench Press | 205 lbs
1 Bench Press | 205 lbs
1 Bench Press | 205 lbs
1 Bench Press | 205 lbs
3 Turkish Get-ups | 16 lbs
2 Turkish Get-ups | 16 lbs
2 Turkish Get-ups | 16 lbs
1 Turkish Get-up | 25 lbs
1 Turkish Get-up | 25 lbs
1 Turkish Get-up | 25 lbs
1 Turkish Get-up | 25 lbs
_____________
June 29, 2018
-Just a quick 15 minute session..
Power Clean : 3-3-3-3-3 : 1920 lbs | 95 lbs, 115 lbs, 135 lbs, 145 lbs, and 150 lbs | Rx'd
Sets
3 Power Cleans | 95 lbs
3 Power Cleans | 115 lbs
3 Power Cleans | 135 lbs
3 Power Cleans | 145 lbs
3 Power Cleans | 150 lbs
_____________
June 28, 2018
-Super light stuff... trying to learn/nail form.
Overhead Squat 1-1-1-1-1-1-1 : 390 lbs | 50 lbs, 50 lbs, 55 lbs, 55 lbs, 55 lbs, 60 lbs, and 65 lbs | Rx'd
Sets
1 Overhead Squat | 50 lbs
1 Overhead Squat | 50 lbs
1 Overhead Squat | 55 lbs
1 Overhead Squat | 55 lbs
1 Overhead Squat | 55 lbs
1 Overhead Squat | 60 lbs
1 Overhead Squat | 65 lbs
_____________
June 28, 2018
-Did as part of 2k row/1 mile run/2k row
Row 2 km TT : 8 mins 47.9 secs | Rx'd
Intervals
Row, 2 km | 8:47.9
_____________
June 28, 2018
-2k row: 8:47.9; 1 mile run: 11:52; 2k row: 9:39.... LOL. My cardio right now = “D-“. This. Was. Terrible.
FT: Rows, 1 mi, and Rows : 32 mins 23 secs | Rx'd
Row, 2000 m
Run, 1 mi
Row, 2000 m
_____________
June 26, 2018
-Ugh. Not feelin it tonight. Ah well.
Push Press : 1 Rep Max : 150 lbs | 150 lbs | Rx'd -5 lbs
Sets
1 Push Press | 150 lbs
_____________
June 25, 2018
-These felt great. Slight R foot pain still, but it’s slowly getting better.
Back Squat 2-2-2-2-2-2-2-2-2-2 : 5080 lbs | 250 lbs, 250 lbs, 250 lbs, 250 lbs, 250 lbs, 250 lbs, 255 lbs, 255 lbs, 260 lbs, and 270 lbs | Rx'd
Sets : rest 2 mins
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 255 lbs
2 Back Squats | 255 lbs
2 Back Squats | 260 lbs
2 Back Squats | 270 lbs
_____________
June 23, 2018
Bar Dips : Max Set : 25 reps | Rx'd
Bar Dip | 25 reps
_____________
June 23, 2018
-Yikes.
Row 100 m TT : 19.9 secs | Rx'd
Row, 100 m | 0:19.9
_____________
June 23, 2018
-After Grace & max pull-up set..
Push-ups : Max Set : 40 reps | Rx'd
Sets
Push-up | 40 reps
_____________
June 23, 2018
-Did after Grace..
Strict Pull-ups : Max Set : 12 reps | Rx'd
Sets
Strict Pull-up | 12 reps
_____________
June 23, 2018
-115 lbs. Kinda still brutal. Should’ve done 95 lbs. Ha
Grace : 11 mins 40 secs | Not Rx'd
30 Clean & Jerks, 115 lbs
_____________
June 20, 2018
-These were supposed to be Squat Snatches, but I "powered" most of them so changed the workout name to that. LOT of work to do to get my squat snatches better...
Power Snatch 3-3-2-2-1-1-1 : 1040 lbs | 65 lbs, 75 lbs, 75 lbs, 85 lbs, 95 lbs, 100 lbs, and 105 lbs | Rx'd
Sets
3 Power Snatches | 65 lbs
3 Power Snatches | 75 lbs
2 Power Snatches | 75 lbs
2 Power Snatches | 85 lbs
1 Power Snatch | 95 lbs
1 Power Snatch | 100 lbs
1 Power Snatch | 105 lbs
_____________
June 20, 2018
-Not bad. Sit-ups were the hardest move in that last round.
3 RFT: AbMat Sit-ups, Air Squats and Single Unders : 6 mins 5 secs | Rx'd
3 rounds of:
15 AbMat Sit-ups
30 Air Squats
45 Single Unders
_____________
June 18, 2018
-Would like to break 5 minutes on this soon.. row, air squats, & situps need to get faster.
Baseline : 5 mins 38 secs | Rx'd
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
_____________
June 15, 2018
-Also: Dips w/ 20lb. vest 5, 5, 5 & Strict Pull-ups w/ 20lb. vest 3, 3, 3. Note: R Foot minor plantar fascia injury so tried to take it easy tonight.
Bench Press : 5-5-5-5-5 : 4375 lbs | 175 lbs, 175 lbs, 175 lbs, 175 lbs, and 175 lbs | Rx'd
Sets
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
_____________
June 13, 2018
-Damper: 2. Wow, this was tough.
Row 500 m TT : 1 min 43.9 secs | Rx'd 1.3 secs
Intervals : at 90%
Row, 500 m | 1:43.9
_____________
June 13, 2018
-Abs cramped on sets 2-5 Abmat Sit-ups. Lame..
5 x AMReps 2 mins: Row Calories and AbMat Sit-ups : 114 reps | Rx'd
AMReps in 10 mins:
12 Row Calories | 12 reps
AbMat Sit-up | 20 reps
12 Row Calories | 12 reps
AbMat Sit-up | 8 reps
12 Row Calories | 12 reps
AbMat Sit-up | 7 reps
12 Row Calories | 12 reps
AbMat Sit-up | 8 reps
12 Row Calories | 12 reps
AbMat Sit-up | 11 reps
_____________
June 11, 2018
-Too sore from “Murph” to do main site WOD today...
4 RNFT: Back Squats, Single Arm Dumbbell Rows and Single Arm Bottoms Up Kettlebell Carries : Completed | Rx'd
4 rounds of:
6 Back Squats | 185 lbs
Rest 1 min
16 Single Arm Dumbbell Rows | 45 lbs
Rest 1 min
Single Arm Bottoms Up Kettlebell Carry, 100 ft | 16 kg
Rest 1 min
_____________
June 09, 2018
-Cindy style on bodyweight movements (5, 10, 15... 20 sets). Pretty pleased with this time for being pretty out of shape.
Murph : 50 mins 57 secs | Rx'd
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
_____________
June 08, 2018
7 x AMReps 1 min: Burpee Over Bars and Power Snatches : 54 reps | Rx'd
7 rounds of:
5 Burpee Over Bars
max rep Power Snatches, 65 lbs | 6, 9, 7, 7, 8, 8, and 9
Rest 2 mins
_____________
June 08, 2018
-Low intensity run w/ the fam after work
Run 2.5 mi TT : 25 mins 45 secs | Rx'd
Intervals
Run, 2.5 mi | 25:45
_____________
June 07, 2018
-Out. Of. Shape... Modified: CTB PUs: blue band; 15lb Dbs; 16 kg KB (1 pood)
AMRAP 20 mins: Chest-to-bar Pull-ups, Wall Balls and Kettlebell Swings : 7 rounds + Pull Up (Chest To Bar) | 211 reps | Not Rx'd
20:00 AMRAP:
5 Pull Up (Chest To Bar)s
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 1.5 pood
_____________
June 07, 2018
-Damper: 3
Row 500 m TT : 1 min 45.2 secs | Rx'd
Intervals
Row, 500 m | 1:45.2
_____________
June 05, 2018
Bench Press 5x5, rest 1:30 : 4187.5 lbs | 167.5 lbs, 167.5 lbs, 167.5 lbs, 167.5 lbs, and 167.5 lbs | Rx'd
Sets : rest 1:30
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
_____________
June 05, 2018
-First real CrossFit workout in 2 YEARS! Whoa.
2:20, 2:02, 2:27, 2:17 on 400m runs
4 RFT: 400 m and Overhead Squats : 16 mins | Rx'd
4 rounds of:
Run, 400 m
10 Overhead Squats, 45 lbs
_____________
June 04, 2018
-Skipped Thrusters
Lifting: Front Squats, Push Press and Thrusters : 2880 lbs | 185 lbs, 185 lbs, 185 lbs, 135 lbs, 135 lbs, 135 lbs, lbs, lbs, and lbs | Not Rx'd
Sets
3 Front Squats | 185 lbs
3 Front Squats | 185 lbs
3 Front Squats | 185 lbs
3 Push Press | 135 lbs
3 Push Press | 135 lbs
3 Push Press | 135 lbs
3 Thrusters | lbs
3 Thrusters | lbs
3 Thrusters | lbs
I plan to start logging here also to help motivate me to work on my strength lifts. I'll be adding in the Greg Nickols Intermediate medium bench press program starting Monday, Sept 24th to help get that lift back up. CrossFit does not work BP enough, in my opinion. My other lifts have stayed steady.. endurance & speed has been improving. Oly lifts are getting better, but that's mostly just learning/grooving technique. It's been fun. I'm not looking to be a competitive anything, just want to be healthy, strong, & fast.
Bw: has been steady around 149 lbs.
I'm 5'7", 35 years old, for reference.. around 10% BF.
_____________
September 13, 2018
-Sub’d 10 towel pull-ups for 2 legless rope climbs. 115 was a good weight.. can try ~125 next time
AMRAP 10 mins: Clean & Jerks, Front Squats and Legless Rope Climbs : 5 rounds + 2 Clean & Jerks + 2 Front Squats + 4 Towel Pull-ups | 78 reps | Not Rx'd
10:00 AMRAP:
2 Clean & Jerks, 115 lbs
2 Front Squats, 115 lbs
10 Towel Pull-ups
_____________
September 12, 2018
Bench Press : 5-5-5-5-5 : 4425 lbs | 175 lbs, 177.5 lbs, 177.5 lbs, 177.5 lbs, and 177.5 lbs | Rx'd 125 lbs
Sets
5 Bench Press | 175 lbs
5 Bench Press | 177.5 lbs
5 Bench Press | 177.5 lbs
5 Bench Press | 177.5 lbs
5 Bench Press | 177.5 lbs
_____________
September 08, 2018
Run 1 mi at 75% : 8 mins 4 secs | Rx'd
Intervals : at 75%
Run, 1 mi | 8:04
_____________
September 07, 2018
Gotta work on the transition from clean to jerk
Clean & Jerk : 1x1 : 155 lbs | 155 lbs | Rx'd
Sets
1 Clean & Jerk | 155 lbs
_____________
September 07, 2018
Bench Press 5x5, rest 3 mins : 4125 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Rx'd
Sets : rest 3 mins
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
_____________
September 05, 2018
Nice. These felt pretty good.
Split Jerk : 3-2-2-1-1-1 : 1360 lbs | 115 lbs, 135 lbs, 140 lbs, 145 lbs, 155 lbs, and 165 lbs | Rx'd
Sets
3 Split Jerks | 115 lbs
2 Split Jerks | 135 lbs
2 Split Jerks | 140 lbs
1 Split Jerk | 145 lbs
1 Split Jerk | 155 lbs
1 Split Jerk | 165 lbs
Emotion · Comment 0 Speech ballon 0
_____________
September 01, 2018
Ruck with the wife & kiddos. 10 lbs in backpack
Ruck 0.95 mi at 50% : 24 mins 7 secs | Rx'd
Intervals : at 50%
Ruck, 0.95 mi | 24:07
_____________
September 01, 2018
Lil ugly
Power Clean : 1 Rep Max : 165 lbs | 165 lbs | Rx'd
Sets
1 Power Clean | 165 lbs
_____________
September 01, 2018
Ugh. Getting weak on BP. Gotta start doing more frequency per week
Bench Press : 5-5-5-5-5 : 4300 lbs | 165 lbs, 170 lbs, 175 lbs, 175 lbs, and 175 lbs | Rx'd -75 lbs
Sets
5 Bench Press | 165 lbs
5 Bench Press | 170 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
_____________
August 28, 2018
Rpe: ~8.5 (last set)
Back Squat : 3-3-3-3-3 : 2940 lbs | 115 lbs, 155 lbs, 205 lbs, 245 lbs, and 260 lbs | Rx'd
Sets
3 Back Squats | 115 lbs
3 Back Squats | 155 lbs
3 Back Squats | 205 lbs
3 Back Squats | 245 lbs
3 Back Squats | 260 lbs
_____________
August 28, 2018
-Lol. Whoa.. randomly attempted a muscle up and it was easy. Will try to keep adding reps to this... slowly.
Muscle-ups : Max Set : 2 reps | Rx'd
Sets
Muscle-up | 2 reps
_____________
August 28, 2018
-Damper: 6
Row 100 m TT : 18.6 secs | Rx'd 1.3 secs
Intervals : at 95%
Row, 100 m | 0:18.6
_____________
August 28, 2018
-Damper: 4
Row 100 m TT : 19 secs | Rx'd 0.9 secs
Intervals : at 90%
Row, 100 m | 0:19
_____________
August 28, 2018
-Slowly improving..
Run 400 m at 85% : 1 min 31.7 secs | Rx'd
Intervals : at 85%
Run, 400 m | 1:31.7
_____________
August 28, 2018
-2nd interval interrupted to chat with neighbors
Run : 2x 400 m, rest 2 mins : 3 mins 26 secs | Rx'd 1.1 secs
Intervals : rest 2 mins
Run, 400 m | 1:46
Run, 400 m | 1:40
_____________
August 16, 2018
Big Clean Complex : 1-1-1-1-1 : 480 lbs | 65 lbs, 95 lbs, 105 lbs, 110 lbs, and 105 lbs | Rx'd
Sets
1 Big Clean Complex | 65 lbs
1 Big Clean Complex | 95 lbs
1 Big Clean Complex | 105 lbs
1 Big Clean Complex | 110 lbs
1 Big Clean Complex | 105 lbs
_____________
August 14, 2018
-re-logging to add current PR
Run 400 m TT : 1 min 37.7 secs | Rx'd 41.3 secs
Intervals : at 85%
Run, 400 m | 1:37.7
_____________
August 14, 2018
-This went better than expected for not having deadlifted in a couple months.. probably had 315 in the tank tonight.
Deadlift 5-5-3-2-1-1-1 : 4475 lbs | 225 lbs, 240 lbs, 255 lbs, 265 lbs, 275 lbs, 285 lbs, and 295 lbs | Rx'd
Sets
5 Deadlifts | 225 lbs
5 Deadlifts | 240 lbs
3 Deadlifts | 255 lbs
2 Deadlifts | 265 lbs
1 Deadlift | 275 lbs
1 Deadlift | 285 lbs
1 Deadlift | 295 lbs
_____________
August 14, 2018
-Felt good. Speed slowly coming back..
Run : 2x 400 m, rest 2 mins : 3 mins 24.9 secs | Rx'd
Intervals : rest 2 mins
Run, 400 m | 1:47.2
Run, 400 m | 1:37.7
_____________
August 12, 2018
-First ever D.T. (Sub’d to 3 rds & 95 lbs.) Cannot imagine how people do this at 155 lbs. lol.
DT : 12 mins 49 secs | Not Rx'd
3 rounds of:
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Push Jerks, 95 lbs
_____________
August 09, 2018
-Did 2 sets each leg (30 each) holding 20 lb dumbbells
Single Leg Weighted Box Step Up : 15-15 : 1200 lbs | 40 lbs and 40 lbs | Rx'd
Sets : rest 2 mins
15 Single Leg Weighted Box Step Ups | 40 lbs
15 Single Leg Weighted Box Step Ups | 40 lbs
_____________
August 09, 2018
-~20# PR. Neat.
Squat Clean 2-2-2-1-1-1 : 1185 lbs | 95 lbs, 115 lbs, 135 lbs, 155 lbs, 165 lbs, and 175 lbs | Rx'd
Sets
2 Squat Cleans | 95 lbs
2 Squat Cleans | 115 lbs
2 Squat Cleans | 135 lbs
1 Squat Clean | 155 lbs
1 Squat Clean | 165 lbs
1 Squat Clean | 175 lbs
_____________
August 08, 2018
-Sub’d thrusters to 95 & MUs to MU transitions (from floor) into dip
Icon 2 : 14 mins 56 secs | Not Rx'd
3 rounds of:
10 Thrusters, 95 lbs
10 Muscle Up Transition To Ring Dips
Run, 400 m
_____________
August 06, 2018
Bench Press 5-5-5-5-5-5 : 3975 lbs | 45 lbs, 95 lbs, 135 lbs, 165 lbs, 175 lbs, and 180 lbs | Rx'd
Sets
5 Bench Press | 45 lbs
5 Bench Press | 95 lbs
5 Bench Press | 135 lbs
5 Bench Press | 165 lbs
5 Bench Press | 175 lbs
5 Bench Press | 180 lbs
_____________
August 06, 2018
-Sub‘d Supermans for hip extensions
NFT: Hip Extensions and AbMat Sit-ups : Completed | Not Rx'd
50 Hip Extensions
Rest
50 AbMat Sit-ups
_____________
August 06, 2018
-Did 2 minute rests b/w rounds (no partner)
AMRAP 20 mins: 500m Rows : 5 rounds | Rx'd
20:00 AMRAP:
Row, 500 m
_____________
August 05, 2018
Clean & Jerk : 1 Rep Max : 155 lbs | 155 lbs | Rx'd
Sets 1 Clean & Jerk | 155 lbs
_____________
August 05, 2018
-LOTS of work to do here..
Snatch : 1 Rep Max : 105 lbs | 105 lbs | Rx'd
Sets
1 Snatch | 105 lbs
_____________
August 02, 2018
-I really to start running & rowing longer distances... more often..
Run 5 km TT : 27 mins 8 secs | Rx'd 4 mins 9 secs
Intervals : at 75%
Run, 5 km | 27:08
_____________
August 01, 2018
-These felt great. Probably had 250 x 5 in the tank.
Every 3 mins for 12 mins: 5 Low Bar Back Squat : 4650 lbs | Rx'd
Every 3 mins for 12 mins:
5 Back Squat (Low Bar)s | 225 lbs
5 Back Squat (Low Bar)s | 230 lbs
5 Back Squat (Low Bar)s | 235 lbs
5 Back Squat (Low Bar)s | 240 lbs
_____________
July 30, 2018
-Pretty tough, but good workout. Used 2 pood KB (72 lbs) for SDHP.
Fight Gone Bad : 206 reps | 76, 69, and 61 reps | Rx'd -27 reps | Rx'd
3 rounds, 1 min per station:
Wall Ball, 20 lbs, 10 ft | 23, 21, and 20
Sumo Deadlift High Pull, 75 lbs | 15, 13, and 11
Box Jump, 20 in | 12, 12, and 11
Push Press, 75 lbs | 16, 14, and 10
Row (calories) | 10, 9, and 9
Rest 1 min
_____________
July 26, 2018
-Oh my.. that was nasty.
5 RFT: Ring Dips, Push Press and Lateral Burpee Over Barbells : 14 mins 19 secs | Not Rx'd
3 rounds of:
12 Ring Dips
12 Push Press, 95 lbs
12 Lateral Burpee Over Barbells
_____________
July 26, 2018
-Lil heavy.. =\
Alt EMOM 18 mins: Bench Press : Completed | Rx'd
Every 3 mins for 18 mins, alternating between:
5 Bench Press | 190 lbs
3 Bench Press | 195 lbs
2 Bench Press | 200 lbs
3 Bench Press | 195 lbs
8 Bench Press | 170 lbs
8 Bench Press | 160 lbs
_____________
July 22, 2018
10 x AMReps 1 min: Air Squats and Clean & Jerks : 61 reps | Rx'd
10 rounds of:
10 Air Squats
max rep Clean & Jerks, 95 lbs | 7, 6, 8, 6, 8, 7, 5, 4, 5, and 5
Rest 2 mins
_____________
July 17, 2018
Run 800 m TT : 3 mins 54.7 secs | Rx'd
Intervals : at 75%
Run, 800 m | 3:54.7
_____________
July 16, 2018
-Not bad...
Deadlift : 5-5-5-5 : 3975 lbs | 135 lbs, 185 lbs, 225 lbs, and 250 lbs | Rx'd
Sets
5 Deadlifts | 135 lbs
5 Deadlifts | 185 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 250 lbs
_____________
July 16, 2018
-Been a while....
Clean & Jerk 5-3-3-3-1-1 : 1480 lbs | 65 lbs, 85 lbs, 95 lbs, 115 lbs, 135 lbs, and 135 lbs | Rx'd
Sets
5 Clean & Jerks | 65 lbs
3 Clean & Jerks | 85 lbs
3 Clean & Jerks | 95 lbs
3 Clean & Jerks | 115 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
_____________
July 14, 2018
Dumbbell Bench Press 10-10-8 : 1480 lbs | 50 lbs, 50 lbs, and 60 lbs | Rx'd
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
8 Dumbbell Bench Press | 60 lbs
_____________
July 14, 2018
-Trying to get back into it after having a virus this week
Back Squat 5-5-5-3-3-3-3-2-1 : 4455 lbs | 45 lbs, 95 lbs, 135 lbs, 165 lbs, 185 lbs, 205 lbs, 225 lbs, 245 lbs, and 250 lbs | Rx'd
Sets
5 Back Squats | 45 lbs
5 Back Squats | 95 lbs
5 Back Squats | 135 lbs
3 Back Squats | 165 lbs
3 Back Squats | 185 lbs
3 Back Squats | 205 lbs
3 Back Squats | 225 lbs
2 Back Squats | 245 lbs
1 Back Squat | 250 lbs
_____________
July 14, 2018
Pull-ups : Max Set : 16 reps | Rx'd
Pull-up | 16 reps
_____________
July 14, 2018
Strict Ring Dips : Max Set : 14 reps | Rx'd
Ring Dip (Strict) | 14 reps
_____________
July 08, 2018
-Too slow on runs (~2:05 ea). KBs unbroken, Pull-ups 6 & 6
Helen : 13 mins 10 secs | Rx'd
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups
_____________
July 05, 2018
Close Grip Bench Press 5-5-5 : 2575 lbs | 165 lbs, 175 lbs, and 175 lbs | Rx'd
Sets
5 Bench Press (close grip)s | 165 lbs
5 Bench Press (close grip)s | 175 lbs
5 Bench Press (close grip)s | 175 lbs
_____________
July 05, 2018
Front Squat : 1 Rep Max : 210 lbs | 210 lbs | Rx'd
Sets
1 Front Squat | 210 lbs
_____________
July 05, 2018
-Warmup run
Run 1 mi TT : 8 mins 13.7 secs | Rx'd 27.7 secs
Intervals : at 70%
Run, 1 mi | 8:13.7
_____________
July 03, 2018
-Part of Jackie WOD
Row 1000 m TT : 3 mins 56.4 secs | Rx'd 16.2 secs
Intervals : at 85%
Row, 1000 m | 3:56.4
_____________
July 03, 2018
-Just a slow warmup run pre-WOD
Run 400 m TT : 2 mins 25 secs | Rx'd 1 min 2.8 secs
Intervals
Run, 400 m | 2:25
_____________
July 02, 2018
-That was much harder than expected.
Jackie : 13 mins 4 secs | Rx'd 1 min 9 secs
Row, 1000 m
50 Thrusters, 45 lbs
30 Pull-ups
_____________
July 01, 2018
-Bench press has tanked since started CrossFit.. to be expected. 1st time doing Turkish get-ups...
Lifting: Weighted Bar Dips, Bench Press and Turkish Get-ups : 2887 lbs | 20 lbs, 30 lbs, 40 lbs, 50 lbs, 60 lbs, 70 lbs, 80 lbs, 195 lbs, 200 lbs, 205 lbs, 205 lbs, 205 lbs, 205 lbs, 205 lbs, 16 lbs, 16 lbs, 16 lbs, 25 lbs, 25 lbs, 25 lbs, and 25 lbs | Rx'd
Sets
3 Weighted Bar Dips | 20 lbs
2 Weighted Bar Dips | 30 lbs
2 Weighted Bar Dips | 40 lbs
1 Weighted Bar Dip | 50 lbs
1 Weighted Bar Dip | 60 lbs
1 Weighted Bar Dip | 70 lbs
1 Weighted Bar Dip | 80 lbs
3 Bench Press | 195 lbs
2 Bench Press | 200 lbs
2 Bench Press | 205 lbs
1 Bench Press | 205 lbs
1 Bench Press | 205 lbs
1 Bench Press | 205 lbs
1 Bench Press | 205 lbs
3 Turkish Get-ups | 16 lbs
2 Turkish Get-ups | 16 lbs
2 Turkish Get-ups | 16 lbs
1 Turkish Get-up | 25 lbs
1 Turkish Get-up | 25 lbs
1 Turkish Get-up | 25 lbs
1 Turkish Get-up | 25 lbs
_____________
June 29, 2018
-Just a quick 15 minute session..
Power Clean : 3-3-3-3-3 : 1920 lbs | 95 lbs, 115 lbs, 135 lbs, 145 lbs, and 150 lbs | Rx'd
Sets
3 Power Cleans | 95 lbs
3 Power Cleans | 115 lbs
3 Power Cleans | 135 lbs
3 Power Cleans | 145 lbs
3 Power Cleans | 150 lbs
_____________
June 28, 2018
-Super light stuff... trying to learn/nail form.
Overhead Squat 1-1-1-1-1-1-1 : 390 lbs | 50 lbs, 50 lbs, 55 lbs, 55 lbs, 55 lbs, 60 lbs, and 65 lbs | Rx'd
Sets
1 Overhead Squat | 50 lbs
1 Overhead Squat | 50 lbs
1 Overhead Squat | 55 lbs
1 Overhead Squat | 55 lbs
1 Overhead Squat | 55 lbs
1 Overhead Squat | 60 lbs
1 Overhead Squat | 65 lbs
_____________
June 28, 2018
-Did as part of 2k row/1 mile run/2k row
Row 2 km TT : 8 mins 47.9 secs | Rx'd
Intervals
Row, 2 km | 8:47.9
_____________
June 28, 2018
-2k row: 8:47.9; 1 mile run: 11:52; 2k row: 9:39.... LOL. My cardio right now = “D-“. This. Was. Terrible.
FT: Rows, 1 mi, and Rows : 32 mins 23 secs | Rx'd
Row, 2000 m
Run, 1 mi
Row, 2000 m
_____________
June 26, 2018
-Ugh. Not feelin it tonight. Ah well.
Push Press : 1 Rep Max : 150 lbs | 150 lbs | Rx'd -5 lbs
Sets
1 Push Press | 150 lbs
_____________
June 25, 2018
-These felt great. Slight R foot pain still, but it’s slowly getting better.
Back Squat 2-2-2-2-2-2-2-2-2-2 : 5080 lbs | 250 lbs, 250 lbs, 250 lbs, 250 lbs, 250 lbs, 250 lbs, 255 lbs, 255 lbs, 260 lbs, and 270 lbs | Rx'd
Sets : rest 2 mins
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 250 lbs
2 Back Squats | 255 lbs
2 Back Squats | 255 lbs
2 Back Squats | 260 lbs
2 Back Squats | 270 lbs
_____________
June 23, 2018
Bar Dips : Max Set : 25 reps | Rx'd
Bar Dip | 25 reps
_____________
June 23, 2018
-Yikes.
Row 100 m TT : 19.9 secs | Rx'd
Row, 100 m | 0:19.9
_____________
June 23, 2018
-After Grace & max pull-up set..
Push-ups : Max Set : 40 reps | Rx'd
Sets
Push-up | 40 reps
_____________
June 23, 2018
-Did after Grace..
Strict Pull-ups : Max Set : 12 reps | Rx'd
Sets
Strict Pull-up | 12 reps
_____________
June 23, 2018
-115 lbs. Kinda still brutal. Should’ve done 95 lbs. Ha
Grace : 11 mins 40 secs | Not Rx'd
30 Clean & Jerks, 115 lbs
_____________
June 20, 2018
-These were supposed to be Squat Snatches, but I "powered" most of them so changed the workout name to that. LOT of work to do to get my squat snatches better...
Power Snatch 3-3-2-2-1-1-1 : 1040 lbs | 65 lbs, 75 lbs, 75 lbs, 85 lbs, 95 lbs, 100 lbs, and 105 lbs | Rx'd
Sets
3 Power Snatches | 65 lbs
3 Power Snatches | 75 lbs
2 Power Snatches | 75 lbs
2 Power Snatches | 85 lbs
1 Power Snatch | 95 lbs
1 Power Snatch | 100 lbs
1 Power Snatch | 105 lbs
_____________
June 20, 2018
-Not bad. Sit-ups were the hardest move in that last round.
3 RFT: AbMat Sit-ups, Air Squats and Single Unders : 6 mins 5 secs | Rx'd
3 rounds of:
15 AbMat Sit-ups
30 Air Squats
45 Single Unders
_____________
June 18, 2018
-Would like to break 5 minutes on this soon.. row, air squats, & situps need to get faster.
Baseline : 5 mins 38 secs | Rx'd
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
_____________
June 15, 2018
-Also: Dips w/ 20lb. vest 5, 5, 5 & Strict Pull-ups w/ 20lb. vest 3, 3, 3. Note: R Foot minor plantar fascia injury so tried to take it easy tonight.
Bench Press : 5-5-5-5-5 : 4375 lbs | 175 lbs, 175 lbs, 175 lbs, 175 lbs, and 175 lbs | Rx'd
Sets
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
5 Bench Press | 175 lbs
_____________
June 13, 2018
-Damper: 2. Wow, this was tough.
Row 500 m TT : 1 min 43.9 secs | Rx'd 1.3 secs
Intervals : at 90%
Row, 500 m | 1:43.9
_____________
June 13, 2018
-Abs cramped on sets 2-5 Abmat Sit-ups. Lame..
5 x AMReps 2 mins: Row Calories and AbMat Sit-ups : 114 reps | Rx'd
AMReps in 10 mins:
12 Row Calories | 12 reps
AbMat Sit-up | 20 reps
12 Row Calories | 12 reps
AbMat Sit-up | 8 reps
12 Row Calories | 12 reps
AbMat Sit-up | 7 reps
12 Row Calories | 12 reps
AbMat Sit-up | 8 reps
12 Row Calories | 12 reps
AbMat Sit-up | 11 reps
_____________
June 11, 2018
-Too sore from “Murph” to do main site WOD today...
4 RNFT: Back Squats, Single Arm Dumbbell Rows and Single Arm Bottoms Up Kettlebell Carries : Completed | Rx'd
4 rounds of:
6 Back Squats | 185 lbs
Rest 1 min
16 Single Arm Dumbbell Rows | 45 lbs
Rest 1 min
Single Arm Bottoms Up Kettlebell Carry, 100 ft | 16 kg
Rest 1 min
_____________
June 09, 2018
-Cindy style on bodyweight movements (5, 10, 15... 20 sets). Pretty pleased with this time for being pretty out of shape.
Murph : 50 mins 57 secs | Rx'd
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
_____________
June 08, 2018
7 x AMReps 1 min: Burpee Over Bars and Power Snatches : 54 reps | Rx'd
7 rounds of:
5 Burpee Over Bars
max rep Power Snatches, 65 lbs | 6, 9, 7, 7, 8, 8, and 9
Rest 2 mins
_____________
June 08, 2018
-Low intensity run w/ the fam after work
Run 2.5 mi TT : 25 mins 45 secs | Rx'd
Intervals
Run, 2.5 mi | 25:45
_____________
June 07, 2018
-Out. Of. Shape... Modified: CTB PUs: blue band; 15lb Dbs; 16 kg KB (1 pood)
AMRAP 20 mins: Chest-to-bar Pull-ups, Wall Balls and Kettlebell Swings : 7 rounds + Pull Up (Chest To Bar) | 211 reps | Not Rx'd
20:00 AMRAP:
5 Pull Up (Chest To Bar)s
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 1.5 pood
_____________
June 07, 2018
-Damper: 3
Row 500 m TT : 1 min 45.2 secs | Rx'd
Intervals
Row, 500 m | 1:45.2
_____________
June 05, 2018
Bench Press 5x5, rest 1:30 : 4187.5 lbs | 167.5 lbs, 167.5 lbs, 167.5 lbs, 167.5 lbs, and 167.5 lbs | Rx'd
Sets : rest 1:30
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
5 Bench Press | 167.5 lbs
_____________
June 05, 2018
-First real CrossFit workout in 2 YEARS! Whoa.
2:20, 2:02, 2:27, 2:17 on 400m runs
4 RFT: 400 m and Overhead Squats : 16 mins | Rx'd
4 rounds of:
Run, 400 m
10 Overhead Squats, 45 lbs
_____________
June 04, 2018
-Skipped Thrusters
Lifting: Front Squats, Push Press and Thrusters : 2880 lbs | 185 lbs, 185 lbs, 185 lbs, 135 lbs, 135 lbs, 135 lbs, lbs, lbs, and lbs | Not Rx'd
Sets
3 Front Squats | 185 lbs
3 Front Squats | 185 lbs
3 Front Squats | 185 lbs
3 Push Press | 135 lbs
3 Push Press | 135 lbs
3 Push Press | 135 lbs
3 Thrusters | lbs
3 Thrusters | lbs
3 Thrusters | lbs
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log - CrossFit Icon Unify + Nuckols BP
September 20, 2018
-Vacation workout - did 5 pull-ups & 10 crunches b/w sets
Dumbbell Bench Press 10-10-10-10-10 : 2350 lbs | 40 lbs, 45 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd
Sets
10 Dumbbell Bench Press | 40 lbs
10 Dumbbell Bench Press | 45 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
-Vacation workout - did 5 pull-ups & 10 crunches b/w sets
Dumbbell Bench Press 10-10-10-10-10 : 2350 lbs | 40 lbs, 45 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd
Sets
10 Dumbbell Bench Press | 40 lbs
10 Dumbbell Bench Press | 45 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log - CrossFit Icon Unify + Nuckols BP
September 20, 2018
-100 steps w/ dumbbells
Farmers Carry 100-100 : 7500 lbs | 35 lbs and 40 lbs | Rx'd
Sets
100 Farmers Carries | 35 lbs
100 Farmers Carries | 40 lbs
-100 steps w/ dumbbells
Farmers Carry 100-100 : 7500 lbs | 35 lbs and 40 lbs | Rx'd
Sets
100 Farmers Carries | 35 lbs
100 Farmers Carries | 40 lbs
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log - CrossFit Icon Unify + Nuckols BP
September 21, 2018
-Vacation workout in condo. Too slow on sit-ups..
10 RFT: Push-ups, AbMat Sit-ups and Air Squats : 11 mins 4 secs | Rx'd
10 rounds of:
10 Push-ups
10 AbMat Sit-ups
10 Air Squats
-Vacation workout in condo. Too slow on sit-ups..
10 RFT: Push-ups, AbMat Sit-ups and Air Squats : 11 mins 4 secs | Rx'd
10 rounds of:
10 Push-ups
10 AbMat Sit-ups
10 Air Squats
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log - CrossFit Icon Unify + Nuckols BP
September 22, 2018
-Rpe: 8.5ish
Back Squat : 5 Rep Max : 1225 lbs | 245 lbs | Rx'd
Sets
5 Back Squats | 245 lbs
-Rpe: 8.5ish
Back Squat : 5 Rep Max : 1225 lbs | 245 lbs | Rx'd
Sets
5 Back Squats | 245 lbs
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log - CrossFit Icon Unify + Nuckols BP
September 22, 2018
-Current 1RM before starting Bench Press 4 week Greg Nuckols 3 day intermediate cycle on Monday
Bench Press : 1 Rep Max : 220 lbs | 220 lbs | Rx'd -12.5 lbs
Sets
1 Bench Press | 220 lbs
-Current 1RM before starting Bench Press 4 week Greg Nuckols 3 day intermediate cycle on Monday
Bench Press : 1 Rep Max : 220 lbs | 220 lbs | Rx'd -12.5 lbs
Sets
1 Bench Press | 220 lbs
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log.. CF + Nuckols BP
September 24, 2018
Nuckols BP - W1D1
-Rpe: 7.0
Bench Press 5x5 : 4125 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Rx'd
Sets
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
Nuckols BP - W1D1
-Rpe: 7.0
Bench Press 5x5 : 4125 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Rx'd
Sets
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log.. CF + Nuckols BP
September 27, 2018
-Nuckols BP - W1D2
Bench Press 8-6-4-4-3-3 : 3930 lbs | 110 lbs, 130 lbs, 152.5 lbs, 152.5 lbs, 175 lbs, and 175 lbs
Sets
8 Bench Press | 110 lbs
6 Bench Press | 130 lbs
4 Bench Press | 152.5 lbs
4 Bench Press | 152.5 lbs
3 Bench Press | 175 lbs
3 Bench Press | 175 lbs
-This was rough. First 25 were so easy, then the wheels fell off.
Wall Balls : 50 Reps for Time : 2 mins 39 secs
50 Wall Balls
-Blah. Just gassed tonight. (Did this after 50 wall balls.)
Row 1000 m TT : 4 mins 6.5 secs
Intervals : at 90%
Row, 1000 m | 4:06.5
-Nuckols BP - W1D2
Bench Press 8-6-4-4-3-3 : 3930 lbs | 110 lbs, 130 lbs, 152.5 lbs, 152.5 lbs, 175 lbs, and 175 lbs
Sets
8 Bench Press | 110 lbs
6 Bench Press | 130 lbs
4 Bench Press | 152.5 lbs
4 Bench Press | 152.5 lbs
3 Bench Press | 175 lbs
3 Bench Press | 175 lbs
-This was rough. First 25 were so easy, then the wheels fell off.
Wall Balls : 50 Reps for Time : 2 mins 39 secs
50 Wall Balls
-Blah. Just gassed tonight. (Did this after 50 wall balls.)
Row 1000 m TT : 4 mins 6.5 secs
Intervals : at 90%
Row, 1000 m | 4:06.5
-
thejosef
- Registered User
- Posts: 428
- Joined: Tue Jan 23, 2018 12:14 pm
- Location: Louisiana
- Age: 41
Re: thejosef's training log.. BBM + CF
2018-10-15
BBM 12 Wk - W1D1Bw: 150.9
Squat with Belt
45 x 5
95 x 4
135 x 4
165 x 3
205 x 2
245 x 1
265 x 1 @ 8
212.5 x 5
212.5 x 5
212.5 x 5
212.5 x 5
212.5 x 5
First time doing 5x5 in a WHILE. Nice to be back, even if it the numbers were LOW. Didn't push it real hard in the 1 @ 8.0 set, but still.. I am weak. Lol.
Bench Press with Belt
45 x 5
95 x 5
135 x 3
165 x 2
185 x 1 @ 6
205 x 1 @ 8
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
Not terrible.
Pendlay Row with Belt
95 x 5
95 x 5
95 x 5
Took it easy here too. Haven't touched Pendlay rows in probably a year.
Notes:
Just fed up with not having a real routine/schedule these past 6 months. Slept ~5 hours... just said who cares & woke up at 5am to go lift, plugged in a "real" program, and just did work. I need more sessions like this.
-
Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: thejosef's training log.. BBM + CF
Hope the new program works well for you.
I do like just having what's to be done already scheduled.
Lets me go a little bit on auto pilot on challenging days.
I do like just having what's to be done already scheduled.
Lets me go a little bit on auto pilot on challenging days.