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Post by TM79 on Jan 12, 2016 18:11:21 GMT
Overhead Press
10x45, 5x95, 5x115 4x125, 4x135, 1x145
5 Rounds, Not for Time: 8 Overhead Press, 85 lbs 8 Good Mornings, 85 lbs
Time: 18:30
Comments: Went to the YMCA with my boss at lunch break and got a quick one in. OHP: Yet again, I hit the proverbial wall at 140 lbs. This sucks because my current 3-5RM is 145 lbs. That was from early 2015. Not sure if I had a really strong cup of coffee that morning or what… No video as I was at the gym. Planning to do a metcon when I get home.
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Post by jaysun on Jan 12, 2016 21:26:03 GMT
Overhead Press 10x45, 5x95, 5x115 4x125, 4x135, 1x145 5 Rounds, Not for Time: 8 Overhead Press, 85 lbs 8 Good Mornings, 85 lbs Time: 18:30 Comments: Went to the YMCA with my boss at lunch break and got a quick one in. OHP: Yet again, I hit the proverbial wall at 140 lbs. This sucks because my current 3-5RM is 145 lbs. That was from early 2015. Not sure if I had a really strong cup of coffee that morning or what… No video as I was at the gym. Planning to do a metcon when I get home. Awesome work. OHP is a "voodoo" lift.
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Post by jaysun on Jan 12, 2016 21:30:23 GMT
WU:"Dots" agility drills TT=5'43" Squat: 185*10 195*8 205*6 TT~4' Bench: 155*10 165*8 175*6 TT=3'31" 1.25 mile run TT=10'20" I'm kind of programming my own stuff right now. This is based on the "Bigger,faster,stronger" program I did in High School. Pretty low key and it will peak when I'm done with the 15k.
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Post by TM79 on Jan 12, 2016 23:07:23 GMT
WU:"Dots" agility drills TT=5'43" Squat: 185*10 195*8 205*6 TT~4' Bench: 155*10 165*8 175*6 TT=3'31" 1.25 mile run TT=10'20" I'm kind of programming my own stuff right now. This is based on the "Bigger,faster,stronger" program I did in High School. Pretty low key and it will peak when I'm done with the 15k. Nice quick workout. Hey, nothing wrong with bigger faster stronger.
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Post by TM79 on Jan 12, 2016 23:08:21 GMT
Conditioning: Metcon
5 Rounds for Time: 20 Pull-ups 15 GHD Sit-ups 10 Ring Dips 5 Walking Lunges (per leg), 30 lb Dumbbells
Time: 20:45
Metcon: That was a really good metcon. I decided to do a little heavier weighted exercises than usual. I know that I do pull-ups all the time, but still consider that to be a heavy exercise. That one took a little longer than I thought it would've, and it wasn't a gasser, but still took a lot of strength. First time doing GHD's in about 6 months. How about 75 of them?!? That last set SUCKED. May do DLs tomorrow. We'll see. Have a good night.
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Post by jaysun on Jan 13, 2016 1:14:20 GMT
Conditioning: Metcon 5 Rounds for Time: 20 Pull-ups 15 GHD Sit-ups 10 Ring Dips 5 Walking Lunges (per leg), 30 lb Dumbbells Time: 20:45 Metcon: That was a really good metcon. I decided to do a little heavier weighted exercises than usual. I know that I do pull-ups all the time, but still consider that to be a heavy exercise. That one took a little longer than I thought it would've, and it wasn't a gasser, but still took a lot of strength. First time doing GHD's in about 6 months. How about 75 of them?!? That last set SUCKED. May do DLs tomorrow. We'll see. Have a good night. That looks like a good metcon. I'll take 75 GHDSU's over 100 pull ups any day!
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Post by jaysun on Jan 13, 2016 1:23:17 GMT
WU:"Dots" agility drills TT=5'43" Squat: 185*10 195*8 205*6 TT~4' Bench: 155*10 165*8 175*6 TT=3'31" 1.25 mile run TT=10'20" I'm kind of programming my own stuff right now. This is based on the "Bigger,faster,stronger" program I did in High School. Pretty low key and it will peak when I'm done with the 15k. Nice quick workout. Hey, nothing wrong with bigger faster stronger. It's not an "easy" program and I am doing it inverted with lower percentages than it calls for. It will look something like this: w1d1: BP/Squat 10/8/6; d2: DL/power clean 6/4/2 d3: front squat/floor Press 10/8/6 60,65,70% The following weeks are all the same exercises but rep schemes change to: 54321 70>75/80/85/90% 5*5 65>>85% 3*3 85/90/95% The agility will switch up with jumps, etc. And the running distance will stay the same but will be speed/tempo/lactic work. We'll see.
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Post by TM79 on Jan 13, 2016 1:31:48 GMT
Looks like a good program to me. Good looking progression. Not sure about 3x95%. Man, if you can pull that off I'd love to see it because you are a stronger man than I am.
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