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Post by TM79 on Jun 9, 2016 17:08:49 GMT
Good afternoon. A little late posting this today. Did the following this morning:
Squats Work up to 3(5x70%) 5x135, 5x185, 5x205, 3(5x225)
Deadlifts Work up to 3(5x70%) 5x235, 5x265, 3(5x295)
Time: 17:00
Assistance 4 Rounds: 8 Clean Pulls, 155 lbs 16 Walking Lunges, 40 lb Dumbbells 10 Squat Cleans holding a 25 lb Plate 10 Knees to Elbows
Time: 15:30
Comments: Had a dentist appointment this morning so figured I'd take some time to workout before hand. Rearranging things and doing both leg lifts today. That is in hopes that my legs can recover tomorrow and will be fresh for my run on Saturday. Squats: My legs felt good for these but my lungs were struggling from sitting on my @$$ for 4 straight days. Deadlifts: Same here. Man, I need to get a roman chair or GHD. My lower back is feeling weak. Assistance: That was so much worse than I thought it was going to be. The lunges were terrible. Planning to do some pull-ups and a metcon tonight. Hope you all have a good day!
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Post by jaysun on Jun 9, 2016 19:31:43 GMT
Good afternoon. A little late posting this today. Did the following this morning: Squats Work up to 3(5x70%) 5x135, 5x185, 5x205, 3(5x225) Deadlifts Work up to 3(5x70%) 5x235, 5x265, 3(5x295) Time: 17:00 Assistance 4 Rounds: 8 Clean Pulls, 155 lbs 16 Walking Lunges, 40 lb Dumbbells 10 Squat Cleans holding a 25 lb Plate 10 Knees to Elbows Time: 15:30 Comments: Had a dentist appointment this morning so figured I'd take some time to workout before hand. Rearranging things and doing both leg lifts today. That is in hopes that my legs can recover tomorrow and will be fresh for my run on Saturday. Squats: My legs felt good for these but my lungs were struggling from sitting on my @$$ for 4 straight days. Deadlifts: Same here. Man, I need to get a roman chair or GHD. My lower back is feeling weak. Assistance: That was so much worse than I thought it was going to be. The lunges were terrible. Planning to do some pull-ups and a metcon tonight. Hope you all have a good day! Squats and deadlifts always suck when paired. Don't think it was your lungs...nice work.
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Post by jaysun on Jun 9, 2016 19:37:17 GMT
WU: 4' AMRAP of: 3 pull ups,6 push ups,9 squats,12 jumping jacks TR=5 Conditioning: "Almost Diane" 21-15-9 of: DL's at 225# & HSPU(piked) TT=5'14" Skills: 10>>>>1 ladder of: C2B and "evil wheels" TT=12'06" That metcon was a good one. Tough but doable. The evil wheels are basically like an ab wheel but using the BB with 135# on it. Will be feeling those tomorrow. Company left this morning so we get to relax before soccer camp starts Monday.
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Post by TM79 on Jun 9, 2016 22:09:52 GMT
WU: 4' AMRAP of: 3 pull ups,6 push ups,9 squats,12 jumping jacks TR=5 Conditioning: "Almost Diane" 21-15-9 of: DL's at 225# & HSPU(piked) TT=5'14" Skills: 10>>>>1 ladder of: C2B and "evil wheels" TT=12'06" That metcon was a good one. Tough but doable. The evil wheels are basically like an ab wheel but using the BB with 135# on it. Will be feeling those tomorrow. Company left this morning so we get to relax before soccer camp starts Monday. Nice job! That metcon looks terrible. I like the evil wheels too. May have to try them if I have room and a spare barbell. Thanks on my stuff. Did another one this evening...
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Post by TM79 on Jun 9, 2016 22:11:00 GMT
Evening:
Bench & Pull-ups Bench: 5x135 One set of Pull-ups for Max Reps: 14 Bench: 5x165 One set of Pull-ups for Max Reps: 10 Bench: 5x185 One set of Pull-ups for Max Reps: 7 Bench: 5x185 One set of Pull-ups for Max Reps: 6 Bench: 5x185 One set of Pull-ups for Max Reps: 5
Time: 7:30
Assistance 4 Rounds: 10 Diamond Push-ups 10 Close Grip Pull-ups 10 Reverse Hypers
Time: 6:50
Conditioning: Metcon
21-15-9 Reps for time of: 95 lb Overhead Press Pull-ups Ring Dips
Time: 12:32
Bench: Didn't feel that strong for these. Decent sets. Pull-ups: Actually felt great for these. 14 on the first set! Assistance Part Deux: Short and sweet. I took it easy on this because the metcon I'm doing is all upper body. Metcon: Well, if that wasn't the perfect burnout set for the upper body workout I don't know what is. That was a variation of one that was posted on CF.com last week. Definitely harder than I thought it was going to be. Well, I officially got all of my heavy lifts done in one day. Took it easy on the assistance work, but am glad that I got all of that in. Pull-ups tomorrow and then a run Saturday. Have a good night!
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Post by jaysun on Jun 10, 2016 2:19:26 GMT
Evening: Bench & Pull-ups Bench: 5x135 One set of Pull-ups for Max Reps: 14 Bench: 5x165 One set of Pull-ups for Max Reps: 10 Bench: 5x185 One set of Pull-ups for Max Reps: 7 Bench: 5x185 One set of Pull-ups for Max Reps: 6 Bench: 5x185 One set of Pull-ups for Max Reps: 5 Time: 7:30 Assistance 4 Rounds: 10 Diamond Push-ups 10 Close Grip Pull-ups 10 Reverse Hypers Time: 6:50 Conditioning: Metcon 21-15-9 Reps for time of: 95 lb Overhead Press Pull-ups Ring Dips Time: 12:32 Bench: Didn't feel that strong for these. Decent sets. Pull-ups: Actually felt great for these. 14 on the first set! Assistance Part Deux: Short and sweet. I took it easy on this because the metcon I'm doing is all upper body. Metcon: Well, if that wasn't the perfect burnout set for the upper body workout I don't know what is. That was a variation of one that was posted on CF.com last week. Definitely harder than I thought it was going to be. Well, I officially got all of my heavy lifts done in one day. Took it easy on the assistance work, but am glad that I got all of that in. Pull-ups tomorrow and then a run Saturday. Have a good night! Nice work! That's a lot of lifting in one day. That metcon looks good too.
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Post by jaysun on Jun 10, 2016 2:24:04 GMT
WU: 4' AMRAP of: 3 pull ups,6 push ups,9 squats,12 jumping jacks TR=5 Conditioning: "Almost Diane" 21-15-9 of: DL's at 225# & HSPU(piked) TT=5'14" Skills: 10>>>>1 ladder of: C2B and "evil wheels" TT=12'06" That metcon was a good one. Tough but doable. The evil wheels are basically like an ab wheel but using the BB with 135# on it. Will be feeling those tomorrow. Company left this morning so we get to relax before soccer camp starts Monday. Nice job! That metcon looks terrible. I like the evil wheels too. May have to try them if I have room and a spare barbell. Thanks on my stuff. Did another one this evening... Thanks. The metcon was not too bad. The first 21 DL's I broke into 12 and 9 with 5 deep breaths for the rest in between. The rest of the sets were unbroken. The HSPU's weren't too bad, all unbroken. I'm placing my feet higher and higher. I have them about 48 inches with about a 50° bend at the waist.
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