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Post by TM79 on Nov 2, 2016 11:15:16 GMT
Got this in this morning: Bench Work up to a 7 Rep Max for the day: 7x135, 155, 175, 195 Widowmaker: 15x135 Weighted Pull-up Work up to a 7 Rep Max for the day: 7xBW, 5, 10, 20, 25 (PR) Widowmaker: 12xBW Pull-ups Time: 22:00 Assistance 4 Rounds: 10 Diamond Push-ups 10 Hammer Grip Pull-ups 5 4-Count Flutter Kicks Time: 6:30 Comments: Was going to do Overhead Press, Pull-ups and a metcon yesterday evening, but the work day ended up dragging on way too late, so I bagged it. Anyway, I'm trying to make sure I get something in today, so I'm up a little early this morning. Decided to do reps of 7 this week for upper body. Generally in an undulating program, it is recommended that you vary your reps by at least two from the previous week. Last week was 5 so this week will be 7. I'm doing bench this morning instead of OHP as I prioritize bench over OHP and will probably end up doing back to back days now. Bench: Finished 5 lbs shy of my current 7 rep max. Would've loved to have gone for a PR, but didn't have my bench set up to spot myself and didn't feel like dealing with it. Oh well. Next time... Weighted Pull-up: Happy to have a PR here! I'll take it! Assistance: Nice and challenging. Metcon: Ran out of time. I'm planning to do one this evening. Have a great day!
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Post by jaysun on Nov 2, 2016 21:04:39 GMT
WU: 3rft of 3 HSKU's, 6 dips, 9 GHDSU'S TT=4'41" Strength: 10@45#,8@135#,6@205#,3@255#,275#,285#,295#,305# TT=12'14" Conditioning: FT: 30 TTB, 30 thrusters@70#, 400m run, 15 TTB, 15 thrusters@70#, 200m run TT=10'16" Notes: tough workout all around.
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Post by TM79 on Nov 2, 2016 21:43:58 GMT
WU: 3rft of 3 HSKU's, 6 dips, 9 GHDSU'S TT=4'41" Strength: 10@45#,8@135#,6@205#,3@255#,275#,285#,295#,305# TT=12'14" Conditioning: FT: 30 TTB, 30 thrusters@70#, 400m run, 15 TTB, 15 thrusters@70#, 200m run TT=10'16" Notes: tough workout all around. Nice job man. Were you squatting?
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Post by TM79 on Nov 2, 2016 21:44:23 GMT
Evening Session:
Conditioning: Metcon
Complete as many rounds as possible in 7 minutes of: 95-lb. sumo deadlift high pulls, 10 reps 95-lb. push presses, 10 reps
5 Rounds +10 SDHPs
Metcon: This was a good one. I scaled it from 135 lbs (yeah right). 60 reps of SDHPs and 50 of Push Press was a decent showing in my opinion. Definitely a challenging 7 minutes. Well, I got a fair amount of physical activity at work the last two days, but still may do a longer metcon tomorrow. Need to get OHP and a run in as well. Planning to watch the World Series tonight to see which one of these long overdo teams gets a championship. Have a good night!
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Post by jaysun on Nov 3, 2016 2:29:09 GMT
Got this in this morning: Bench Work up to a 7 Rep Max for the day: 7x135, 155, 175, 195 Widowmaker: 15x135 Weighted Pull-up Work up to a 7 Rep Max for the day: 7xBW, 5, 10, 20, 25 (PR) Widowmaker: 12xBW Pull-ups Time: 22:00 Assistance 4 Rounds: 10 Diamond Push-ups 10 Hammer Grip Pull-ups 5 4-Count Flutter Kicks Time: 6:30 Comments: Was going to do Overhead Press, Pull-ups and a metcon yesterday evening, but the work day ended up dragging on way too late, so I bagged it. Anyway, I'm trying to make sure I get something in today, so I'm up a little early this morning. Decided to do reps of 7 this week for upper body. Generally in an undulating program, it is recommended that you vary your reps by at least two from the previous week. Last week was 5 so this week will be 7. I'm doing bench this morning instead of OHP as I prioritize bench over OHP and will probably end up doing back to back days now. Bench: Finished 5 lbs shy of my current 7 rep max. Would've loved to have gone for a PR, but didn't have my bench set up to spot myself and didn't feel like dealing with it. Oh well. Next time... Weighted Pull-up: Happy to have a PR here! I'll take it! Assistance: Nice and challenging. Metcon: Ran out of time. I'm planning to do one this evening. Have a great day! Good work. Seems like you have been getting some consistent PR's across the board lately. Those WM sets are ridiculous.
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Post by jaysun on Nov 3, 2016 2:29:59 GMT
WU: 3rft of 3 HSKU's, 6 dips, 9 GHDSU'S TT=4'41" Strength: 10@45#,8@135#,6@205#,3@255#,275#,285#,295#,305# TT=12'14" Conditioning: FT: 30 TTB, 30 thrusters@70#, 400m run, 15 TTB, 15 thrusters@70#, 200m run TT=10'16" Notes: tough workout all around. Nice job man. Were you squatting? Yes, forgot to mention that... squats were the order of the day and thanks.
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Post by jaysun on Nov 3, 2016 2:31:59 GMT
Evening Session: Conditioning: Metcon Complete as many rounds as possible in 7 minutes of: 95-lb. sumo deadlift high pulls, 10 reps 95-lb. push presses, 10 reps 5 Rounds +10 SDHPs Metcon: This was a good one. I scaled it from 135 lbs (yeah right). 60 reps of SDHPs and 50 of Push Press was a decent showing in my opinion. Definitely a challenging 7 minutes. Well, I got a fair amount of physical activity at work the last two days, but still may do a longer metcon tomorrow. Need to get OHP and a run in as well. Planning to watch the World Series tonight to see which one of these long overdo teams gets a championship. Have a good night! SDLHP'S are a terrible experience. To me, they are as bad as thrusters. Nice job on that metcon...Rx was 135#? Egads!
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Post by TM79 on Nov 3, 2016 2:46:17 GMT
Thanks man! Solid sets on squats. Just guessed based on the weight, but was impressed even before I knew what it was.
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