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Post by TM79 on Sept 2, 2015 10:28:38 GMT
Good morning. Gonna get a metcon in before work and then Deadlifts this evening. (Probably not a smart order of operations) Hope you all have a good day.
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Post by TM79 on Sept 2, 2015 11:18:51 GMT
Morning: Conditioning: Metcon
Three Rounds for Time: 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Right Arm 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Left Arm 20 Bench Press @ 50% (125 lbs) 20 Rows @ 50% (115 lbs) 30 Sit-ups
Time: 13:07
Comments: Metcon: There was supposed to be 40 squats at the end of each round, but I decided to cut those since I have to do Deadlifts later tonight. That would've made this metcon more challenging. Still, it was a good metcon, just not that taxing. Bench and Rows were all 15 & 5.
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Post by jaysun on Sept 2, 2015 12:12:38 GMT
Morning: Conditioning: Metcon Three Rounds for Time: 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Right Arm 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Left Arm 20 Bench Press @ 50% (125 lbs) 20 Rows @ 50% (115 lbs) 30 Sit-ups Time: 13:07 Comments: Metcon: There was supposed to be 40 squats at the end of each round, but I decided to cut those since I have to do Deadlifts later tonight. That would've made this metcon more challenging. Still, it was a good metcon, just not that taxing. Bench and Rows were all 15 & 5. Good work. So your bench press is 250# now? Awesome!
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Post by TM79 on Sept 2, 2015 13:52:56 GMT
Thanks. Technically, 245 lbs on 4/10/15. You may remember that I sort've got into it with Guy over that rep. I'll certainly agree that there was no competition pause, but still maintain that I didn't bounce the bar off my chest. So would the rep have counted in a powerlifting meet? No. But for the purposes of calculating % of 1RM for assistance lifts and the like, that's the number I use.
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Post by jaysun on Sept 2, 2015 20:12:39 GMT
WU: 2' of single unders (284) 4' AMRAP: 3 four count mtn climbers, 6 push ups, 9 sumo squats, 12 jumping jacks TR=5+3+6+6
BB Rows: 120*3 135*3 145*2*8 145*8+(12) TT=7'43"
Conditioning: 10>>>1 ladder of: squats, push ups, sit ups TT= 5'31"
Not too bad. Rows felt strong. Conditioning was easy. Hardest part was the warm up.
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Post by TM79 on Sept 2, 2015 21:58:46 GMT
WU: 2' of single unders (284) 4' AMRAP: 3 four count mtn climbers, 6 push ups, 9 sumo squats, 12 jumping jacks TR=5+3+6+6 BB Rows: 120*3 135*3 145*2*8 145*8+(12) TT=7'43" Conditioning: 10>>>1 ladder of: squats, push ups, sit ups TT= 5'31" Not too bad. Rows felt strong. Conditioning was easy. Hardest part was the warm up. Nice work on all of it.
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Post by TM79 on Sept 2, 2015 22:52:46 GMT
Morning: Conditioning: Metcon
Three Rounds for Time: 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Right Arm 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Left Arm 20 Bench Press @ 50% (125 lbs) 20 Rows @ 50% (115 lbs) 30 Sit-ups
Time: 13:07
Evening: Deadlifts 5x225, 5x285 3(5x315)
Assistance: 4 Rounds, Not for Time: 5 Deadlifts, 210 lbs 5 Power Cleans, 95 lbs 5 Leg Levers
Time: 19:50
Comments: Metcon: There was supposed to be 40 squats at the end of each round, but I decided to cut those since I have to do Deadlifts later tonight. That would've made this metcon more challenging. Still, it was a good metcon, just not that taxing. Bench and Rows were all 15 & 5. Deadlifts: Worked out in the heat all day and then drove two hours home. Didn't have much left in the tank, but my boss and I started talking about weightlifting and I got all pumped up and decided to go for it anyway once I got home. These sets felt pretty strong. Took out one of the warm-up sets to try and conserve energy. Did a bunch of sit-ups this morning in that metcon so I just plugged in Leg Levers for an ab exercise. Just Bench and a Distance Run left this week. I'll fit those in when I can. Hope you guys have a good night.
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Post by jaysun on Sept 3, 2015 1:20:03 GMT
Morning: Conditioning: Metcon Three Rounds for Time: 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Right Arm 10 One-Arm Ground to Overhead, 30 lb Dumbbell, Left Arm 20 Bench Press @ 50% (125 lbs) 20 Rows @ 50% (115 lbs) 30 Sit-ups Time: 13:07 Evening: Deadlifts 5x225, 5x285 3(5x315) Assistance: 4 Rounds, Not for Time: 5 Deadlifts, 210 lbs 5 Power Cleans, 95 lbs 5 Leg Levers Time: 19:50 Comments: Metcon: There was supposed to be 40 squats at the end of each round, but I decided to cut those since I have to do Deadlifts later tonight. That would've made this metcon more challenging. Still, it was a good metcon, just not that taxing. Bench and Rows were all 15 & 5. Deadlifts: Worked out in the heat all day and then drove two hours home. Didn't have much left in the tank, but my boss and I started talking about weightlifting and I got all pumped up and decided to go for it anyway once I got home. These sets felt pretty strong. Took out one of the warm-up sets to try and conserve energy. Did a bunch of sit-ups this morning in that metcon so I just plugged in Leg Levers for an ab exercise. Just Bench and a Distance Run left this week. I'll fit those in when I can. Hope you guys have a good night. Nice work on the DL's. I feel you. Sometimes I just don't want to do anything but, I do and feel better for it.
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