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Post by jaysun on May 23, 2017 21:44:31 GMT
WU: 5RFT: 5 pull ups,5 Squats,5 Push-ups,5 AMSU'S,5 front squats@45,6&,85,105,125 TT=8'27" Strength: front squats 5x3@135,155,175,185,205 TT=5'32" Conditioning: FT: 25 air squats,15 TTB,200m run,50 AS,25 TTB,200m run,25 AS, 15 TTB, 200m run TT=11'17" Notes: Neck is still not 100%, but stuck it out and stayed light and went slowly. Feel better now. Off to competitive soccer tryouts. My rec teams did so well that I have been asked to coach competitive soccer. Pretty awesome!
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Post by TM79 on May 23, 2017 23:33:01 GMT
WU: 5RFT: 5 pull ups,5 Squats,5 Push-ups,5 AMSU'S,5 front squats@45,6&,85,105,125 TT=8'27" Strength: front squats 5x3@135,155,175,185,205 TT=5'32" Conditioning: FT: 25 air squats,15 TTB,200m run,50 AS,25 TTB,200m run,25 AS, 15 TTB, 200m run TT=11'17" Notes: Neck is still not 100%, but stuck it out and stayed light and went slowly. Feel better now. Off to competitive soccer tryouts. My rec teams did so well that I have been asked to coach competitive soccer. Pretty awesome! Nice job today! Strong work on the FS and tough looking metcon. Congrats on the coaching promotion too! They've found themselves a winner!
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Post by TM79 on May 23, 2017 23:33:59 GMT
Cycle 17. Week 1. Session 2.
Bench Work up to 3(5x215): 10x135, 5x165, 185, 205, 220, 3x230, 5x215
Rows Work up to 3(5x185): 10x135, 5x155, 175, 185, 195, 205 (PR 5 Rep Max), 205
Bench (Speed Work) Slow down, 3-Count Pause, Explode Up. Work up to a heavy triple: 10x95, 8x115, 6x135, 4x155, 3x165
Time: 40:35
Accessory 4 Rounds: 8 Ring Dips 10 Ring Rows 12 Ring Push-ups 10 Drag Curls, 45 lbs 12 Reverse Hypers
Time: 10:05
Conditioning: Distance Run, Indoor, Treadmill 5K, 27:55, 8:59 Pace, 327 Feet Elevation Gain, 501 Calories
Comments: Another stressful day at work. Hopefully that will improve soon. I did sleep great last night though. I slept all the way through the night for the first time in a long time.
Bench: It looks like the PR train has come to a halt. That's not surpsing now that I'm dieting. I stepped on the scale this afternoon and I was down about 4 lbs since last Wednesday. I needed 5 reps at 230 for a new 5 Rep Max. Negative Ghost Rider... Just barely got my program reps.
Rows: Still a little bit of upside left on this lift though. Happy with that PR.
Accessory: I love that complex. Lots of work on the rings. Feet were on a 24" box for the ring rows and push-ups, so my torso was more or less level.
Run: That sucked. Decided to make it a little more difficult and did double the elevation gain of my usual outdoor route. I was huffing and puffing big time on that.
Going to try and hit OHP/Pull-ups/Metcon tomorrow and then hit Murph sometime this weekend. Have a good night!
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Post by jaysun on May 24, 2017 2:55:03 GMT
Cycle 17. Week 1. Session 2. Bench Work up to 3(5x215): 10x135, 5x165, 185, 205, 220, 3x230, 5x215 Rows Work up to 3(5x185): 10x135, 5x155, 175, 185, 195, 205 (PR 5 Rep Max), 205 Bench (Speed Work) Slow down, 3-Count Pause, Explode Up. Work up to a heavy triple: 10x95, 8x115, 6x135, 4x155, 3x165 Time: 40:35 Accessory 4 Rounds: 8 Ring Dips 10 Ring Rows 12 Ring Push-ups 10 Drag Curls, 45 lbs 12 Reverse Hypers Time: 10:05 Conditioning: Distance Run, Indoor, Treadmill 5K, 27:55, 8:59 Pace, 327 Feet Elevation Gain, 501 Calories Comments: Another stressful day at work. Hopefully that will improve soon. I did sleep great last night though. I slept all the way through the night for the first time in a long time. Bench: It looks like the PR train has come to a halt. That's not surpsing now that I'm dieting. I stepped on the scale this afternoon and I was down about 4 lbs since last Wednesday. I needed 5 reps at 230 for a new 5 Rep Max. Negative Ghost Rider... Just barely got my program reps. Rows: Still a little bit of upside left on this lift though. Happy with that PR. Accessory: I love that complex. Lots of work on the rings. Feet were on a 24" box for the ring rows and push-ups, so my torso was more or less level. Run: That sucked. Decided to make it a little more difficult and did double the elevation gain of my usual outdoor route. I was huffing and puffing big time on that. Going to try and hit OHP/Pull-ups/Metcon tomorrow and then hit Murph sometime this weekend. Have a good night! Well played my friend. That's awesome on the rows and you made it look easy! The ring work reads like it is fun and when something is fun, it makes it easier to do. Don't worry about the bench PR's, slow and steady wins the race. What in heck are drag curls?
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Post by jaysun on May 24, 2017 3:01:45 GMT
WU: 5RFT: 5 pull ups,5 Squats,5 Push-ups,5 AMSU'S,5 front squats@45,6&,85,105,125 TT=8'27" Strength: front squats 5x3@135,155,175,185,205 TT=5'32" Conditioning: FT: 25 air squats,15 TTB,200m run,50 AS,25 TTB,200m run,25 AS, 15 TTB, 200m run TT=11'17" Notes: Neck is still not 100%, but stuck it out and stayed light and went slowly. Feel better now. Off to competitive soccer tryouts. My rec teams did so well that I have been asked to coach competitive soccer. Pretty awesome! Nice job today! Strong work on the FS and tough looking metcon. Congrats on the coaching promotion too! They've found themselves a winner! Thanks! I'm pretty stoked about the promotion. We had competitive tryouts Monday and Tuesday of this week and ended up with 12 kids from the recreational side to make it. My oldest was #1 on the list. Five of the twelve came from my rec team. One of them is a kid who is on the low end of the austitic spectrum, who if you would have asked me a year ago if he would be playing competitive level soccer, I would have slapped you. But, he showed up and was a player. It is a commitment, in time and money, but worth it.
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Post by TM79 on May 24, 2017 9:55:56 GMT
Nice job today! Strong work on the FS and tough looking metcon. Congrats on the coaching promotion too! They've found themselves a winner! Thanks! I'm pretty stoked about the promotion. We had competitive tryouts Monday and Tuesday of this week and ended up with 12 kids from the recreational side to make it. My oldest was #1 on the list. Five of the twelve came from my rec team. One of them is a kid who is on the low end of the austitic spectrum, who if you would have asked me a year ago if he would be playing competitive level soccer, I would have slapped you. But, he showed up and was a player. It is a commitment, in time and money, but worth it. Nice man. It sounds like you've got some serious talent on your hands. That has to be rewarding to take kids from a recreational level to a more competitive level. It's sure to be something that they take with them forever and hopefully continue to build upon. Drag curls are a beef cake exercise. Strict barbell curl while dragging the bar against your torso. Really isolates the biceps. I like to throw them into accessory work on rows or pull-up day. Fast forward to 0:50 for the actual movement:
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Post by jaysun on May 24, 2017 10:35:06 GMT
Thanks! I'm pretty stoked about the promotion. We had competitive tryouts Monday and Tuesday of this week and ended up with 12 kids from the recreational side to make it. My oldest was #1 on the list. Five of the twelve came from my rec team. One of them is a kid who is on the low end of the austitic spectrum, who if you would have asked me a year ago if he would be playing competitive level soccer, I would have slapped you. But, he showed up and was a player. It is a commitment, in time and money, but worth it. Nice man. It sounds like you've got some serious talent on your hands. That has to be rewarding to take kids from a recreational level to a more competitive level. It's sure to be something that they take with them forever and hopefully continue to build upon. Drag curls are a beef cake exercise. Strict barbell curl while dragging the bar against your torso. Really isolates the biceps. I like to throw them into accessory work on rows or pull-up day. Fast forward to 0:50 for the actual movement: Beefcake, I like it. Gotta get ready for the beach, huh?
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Post by TM79 on May 24, 2017 21:11:02 GMT
Ha ha. Well, just trying to think of different things to do for assistance work and there's only so many options in the old garage...
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