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6/8/15
Jun 8, 2015 11:59:47 GMT
Post by TM79 on Jun 8, 2015 11:59:47 GMT
No time this morning, but hoping to get to Squats and Sprints this afternoon.
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Post by jaysun on Jun 8, 2015 17:32:11 GMT
I'll be hitting it in a few hours.
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Post by jaysun on Jun 8, 2015 19:25:45 GMT
WU-40 jumping jacks, 30 squats, 20 sit ups, 10 push ups, 5 chins TT=3'06" Bench- 180*5*5 180*amap (10) (full pause) 6RFT of: 8 DB Flies@35#; 8 DB Rows@75#; 8 Med ball throws TT=13'24" Glad to be starting 5's. Fairly easy session, but I can feel my back muscles from the rows and MB throws. Hope you have a good one.
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6/8/15
Jun 8, 2015 20:44:25 GMT
Post by TM79 on Jun 8, 2015 20:44:25 GMT
WU-40 jumping jacks, 30 squats, 20 sit ups, 10 push ups, 5 chins TT=3'06" Bench- 180*5*5 180*amap (10) (full pause) 6RFT of: 8 DB Flies@35#; 8 DB Rows@75#; 8 Med ball throws TT=13'24" Glad to be starting 5's. Fairly easy session, but I can feel my back muscles from the rows and MB throws. Hope you have a good one. Nice job! 180x10 paused is solid. Glad you're at 5's now. I bet that is like a cake walk compared to 10's. Just got out to the garage and getting warmed up. I'll post results in a little while when I'm done.
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6/8/15
Jun 8, 2015 22:10:56 GMT
Post by TM79 on Jun 8, 2015 22:10:56 GMT
Squats Warm-Up: 5(135, 185), 3x205
12" Box Squat (Paused) 3(5x230), 3x250, 2x260 *Rest as needed between sets
Bench & Weighted Pull-up Assistance 5 Rounds, NFT: Bench (Pause Reps) 6 Reps @ 60% of 1RM (145 lbs) ME Weighted Pull-ups, 25 lbs 5 Slow Dragonflies *Minimal Rest Between Rounds Pull-ups: 7, 5, 5, 4, 4
Time: 48:00
Conditioning: Sprints 10 Rounds: 50 Single Unders 30 Seconds Rest
Sprint Times: 23, 27, 25, 25, 29, 30, 33, 35, 29, 26
Comments: Still nowhere near well-rested. Oh well. Squats: Felt pretty good on these. My current 2RM is 265 so I'm knocking on the door of that. Assistance: Combined Bench and Weighted Pull-up assistance. Good super set. Happy with 7 reps of weighted pull-ups at 25 lbs. Sprints: These were supposed to be 100 Meter Sprints, but it's rush hour and I don't really like sprinting on busy streets. Believe me though, the Single Unders were tough too. OH Press, DL Assistance and a Long-ish Metcon tomorrow. Have a good day.
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Post by jaysun on Jun 9, 2015 0:59:07 GMT
Squats Warm-Up: 5(135, 185), 3x205 12" Box Squat (Paused) 3(5x230), 3x250, 2x260 *Rest as needed between sets Bench & Weighted Pull-up Assistance 5 Rounds, NFT: Bench (Pause Reps) 6 Reps @ 60% of 1RM (145 lbs) ME Weighted Pull-ups, 25 lbs 5 Slow Dragonflies *Minimal Rest Between Rounds Pull-ups: 7, 5, 5, 4, 4 Time: 48:00 Conditioning: Sprints 10 Rounds: 50 Single Unders 30 Seconds Rest Sprint Times: 23, 27, 25, 25, 29, 30, 33, 35, 29, 26 Comments: Still nowhere near well-rested. Oh well. Squats: Felt pretty good on these. My current 2RM is 265 so I'm knocking on the door of that. Assistance: Combined Bench and Weighted Pull-up assistance. Good super set. Happy with 7 reps of weighted pull-ups at 25 lbs. Sprints: These were supposed to be 100 Meter Sprints, but it's rush hour and I don't really like sprinting on busy streets. Believe me though, the Single Unders were tough too. OH Press, DL Assistance and a Long-ish Metcon tomorrow. Have a good day. Nice job. I say go for it on the squat max next time if you are feeling it. I can't wait to get back to the squat everyday routine. I feel so lazy these days. I have squats tomorrow, 260*5*5 and 260*amap. I'll let you know after that.
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6/8/15
Jun 9, 2015 2:32:06 GMT
Post by TM79 on Jun 9, 2015 2:32:06 GMT
I'm going to keep working on form. My back needs to stay upright during the squat. Planning to max in three weeks or so. This is a 7 Week cycle for me. It's about twice as long as I'm used to, so it should be interesting. I need to start sleeping well or my performance is really going to suffer. This is (hopefully) a big transition coming up for me and I think it is costing me sleep. If I do end up with the job that I'm hoping for, I would not have nearly as much time to workout, so I will likely have to cut things back. The first thing to go would be the assistance lifts. Guy seems to think that those are counter productive at worst and not helpful at best. So that would be first to go. I would just do my heavy lift and then some conditioning. The conditioning would stay the same. Metcons and running. We'll see how it goes. Going for the following maxes at the end of this cycle:
Squat: 320 OH Press: 160 Deadlift: 430 Bench: 250
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Post by jaysun on Jun 9, 2015 4:06:18 GMT
I hear you. 320 is not a sneeze. That's 6 plates and a respectable weight. I agree with Guy about the assistance stuff, I use them when I notice a deficit in a main lift. In my case, its SLDL for squats and DL, I need some lower back strength for coming out of the hole when squatting and off the floor when DLing. I don't necessarily think they are counter productive, but only necessary when YOU feel like there is a deficit. But what do I know? I'm just an ageing wannabe.
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6/8/15
Jun 9, 2015 11:40:48 GMT
Post by TM79 on Jun 9, 2015 11:40:48 GMT
I hear you. 320 is not a sneeze. That's 6 plates and a respectable weight. I agree with Guy about the assistance stuff, I use them when I notice a deficit in a main lift. In my case, its SLDL for squats and DL, I need some lower back strength for coming out of the hole when squatting and off the floor when DLing. I don't necessarily think they are counter productive, but only necessary when YOU feel like there is a deficit. But what do I know? I'm just an ageing wannabe. Definitely. I honestly look at it more like conditioning work nowadays. I used to think it was really helping me, but lets take yesterday for example. What are 5(6x145 lbs) on Bench really doing for my bench? Probably nothing. It is just going through the motions. The sets weren't even remotely hard. But, I also didn't want to start doing reps at 90% of 1RM because it would've screwed me for OH Press this morning. Last week on Assistance days when I was doing Assistance lifts for two exercises, followed by a metcon, it was almost like I was just doing 3 metcons. That's why I think of it as conditioning work now instead of really aiding in my heavy lifts. And heck, I might as well be doing an hour long, SEALFIT metcon at that rate. That's why I'm thinking about dropping it. I'm already going to do a metcon twice a week. Why bother with some easy sets of main lifts. The metcon itself may serve well as "assistance" in that regard. As for you being an aging wannabe, you are aging, but not a wannabe.
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