Tuesday, November 10, 2009

Tuesday, Deadlifts and Bench Press

Deadlifts
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.

Bench Press
10x65
5x75
5x85
5x95

yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.

Maybe 5x95 is a PR my 3 rep MAX is 105.

Sunday, November 08, 2009

Sunday, Workout at Home - AMRAP Power Snatch/Push ups

WOD from Friday, November 6, 2009

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to 070109.

I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.

Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.

Thursday, November 05, 2009

50 push ups 5:08

...not a pr but did 15 in first set. Part of my plan to not plan to stop at 10.

Wednesday, November 04, 2009

Wednesday - Snatch OHS Run

Three rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

18:39


should have scaled down to 55 maybe. Horrid.

Tuesday, November 03, 2009

Monday, 11/2 Annie PR 17:46

I did Annie at work gym last night.

50-40-30-20-10
Double Unders
Sit ups


I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”

Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.

Friday, October 30, 2009

Thursday - Row 2k 9:17

1 second faster than last time.

Nowhere near my 2006 ? time of 8:52...

Had intended to do Annie, but got to gym after 6pm and the jumpropes were locked up for the night.

Wednesday, October 28, 2009

Wednesday - Backquats 5x145

Back Squats 5-5-5-5-5

Warm ups
75,85

Work sets
95-115-125-130-145 (PR)

edit: the last set was bar (45)+ 2x25 + 4x10 + 2x5 = 145, right?