4/27/11

Strength:

Press: 95 3x5, 105 3x5, 110 5x3

Back Squat: 225x5, 235 3x5

The last time I worked out was on Saturday. This is the sickest I've been in years. I'd be sitting in the library studying for exams and then break into a full, cold sweat. I still couldn't do much today because I still feel like crap. I at least got some mid-weight stuff in. My cough is brutal right now so there's no way I can do a metcon. I started coughing so hard during squats that I threw up. Hopefully tomorrow will be a little better.

4/23/11

Metcon: Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Time: 34:25

I did Murph with the flu. Still have it. Sick as a dog. It's Monday now and I feel like crap. Hopefully I'll be better by tonight because I don't want to take another day off.

4/22/11

Metcon: 6 Rounds

5 DL 275lb
9 Box Jumps
13 Push Ups

Time: 9:28

WOD 2:

Strength: Press


95 3x5, 105 5x3, 115 3x3---I did 30 pushups between each set. Over 300+ pushups. Sore shoulders.

4/21/11

Strength: Front Squat

185x3, 205x3, 225 2x3, 185 5x5

Metcon: 4 Rounds

25 Pull ups
25 Situps with 35lb plate overhead
25 Ring Pushups

Time: I forgot to set the timer. I was moving pretty good. It was a good wod.

4/20/11

Skill:

50 pullups w/ 25lb vest
Time: 3:04

Strength:

Push press: 125 2x3, 145 2x3, 155 2x3, 160 2x3

Power clean: 150 5x5

Metcon: 4 rounds

15 power snatch 75lb
20 t2b
800m run

Time: 24:26

On the slow side but I was ok with it. It's just nice to finally run again. My speed will come back. I'm also committed to gaining 15-18 lbs so I'm eating a lot more. For lunch today I had 3 large chicken breasts and broccoli. Then for dinner I had a double bacon burger + one extra bacon burger w/o the bun from 5 Guys. Then I just downed a 60g protein shake w/ whole milk. I'll probably drink about 28 more oz of whole milk before I go to bed.

4/19/11

Skill:

Dips: 5x20

Dead Hang Pullups: 5x10

Strength:

Front Squat: 185x3, 205x3, 225 3x3

Split Jerk: 165, 185, 205

I was planning on going higher on the split jerk but I honestly think my shoulders are still tired from Fran, which I wasn't expecting. Anyway, poor performance on the Split Jerk.

Metcon: 4 Rounds

5 DL 315
400m Run

Time: 9:42

This was a crappy work out. I feel like I'm losing overall strength. Time to start drinking more milk again.

4/18/2011

Metcon: FRAN!!!!

21
15        Thrusters 95lb/Pullups
9

Time: 3:42 (PR)

First time I've done it since about July/August. I saw a bunch of people doing it today so I axed my programmed WOD and did it. I PR'd by 1:04. I hate that WOD. I probably won't do it for another year.

4/16/11

Skill:

HSPU 45

Strength: CFT!!!

Press: 135 (PR)
BS: 310 (PR)
DL: 365 :(

CFT: 810 (PR)

My previous CFT was back in the fall. I got 125 on the press, so I increased my press by 10 and got a PR. I previously got 275 on my squat. My previous PR on my BS was 300 at the beginning of March. That was cool to get a PR on that.

My DL was laaaaaaame. I failed on 390, 380, 375. My previous CFT and PR was 385. I lost 20lbs on my DL. That's definitely something I'm going to work on in the upcoming weeks. I want my DL to be in the 430-445 range. I've been comfortable repping out 250-275. I obviously need to increase my load to 325-345 in my WODS.

My previous CFT was 785, so I increased it by 25lbs which is awesome.

4/15/11

Strength: Bench
135x10, 155x5, 165x5, 175 3x3, 180x3, 185x3

Metcon: 4 Rounds

400m Run
50 Pullups
50 Pushups

I honestly can't remember my time. It was in the 20's. I forgot to post after the WOD yesterday.

4/14/11

Skill: Hang Power Clean

135x3, 145x3, 155x3, 165x3, 170x3, 175x3

That's the first time in a long time that I've been able to do cleans without my elbow flaring up.

Metcon: Tommy V (variation)

21 Thrusters 115lb
36 Pullups
15 Thrusters
27 Pullups
9 Thrusters
18 Pullups

Time: 11:52

Man, this has been an off week.

4/13/11

Strength:

Back Squat: 225x5, 245 3x5

Squats felt super easy today. Could have and should have gone MUCH heavier. I'll hit it super heavy on Friday or Saturday. I should go for a 1RM again, as it's been about 6 weeks.

Metcon: 4 Rounds
250m Row
10 Push Press 145lb
30 Dips

Time: 21:56

Again, super slow. I feel like I'm losing my metcon endurance and speed. I've put on a little weight and haven't been focusing much on the short/intense WODs and I think that has hurt my speed to some extent. WODs that I should be getting 14-15 minutes on are taking me 19-20. Oh well, just something else I need to work on.

4/12/11

 Strength:

Front Squat: 135x5, 185x5, 205x3, 225x3

Squat felt weak today. I'll squat again tomorrow.

WOD:

3 Rounds
30 KB 2
30 Burpees
60 Situps

Time: 21:06


Holy Crap I'm slow this week.

4/11/11

Metcon: 5 Rounds

10 Deadlifts 250
15 Box Jumps
20 Pull Ups

Time: Not even going to post. Slow.

On Saturday I did a huge chipper that made me sick. I can't remember all the components but it was hard.

4/8/11

Strength: split jerk

135x2, 155x1, 170x1, 185x1, 205x1, 215x1 PR

215 went up on the first try which was cool.

Metcon: 4 rounds

400m run
25 burpees

Time: 14:42

4/7/11

Strength:

Bench: 135x10, 145x10, 155x5, 165 3x5

Metcon: 3 Rounds

500m Row
50 Lunges
65 Pullups

4/6/11

Metcon: 10 rounds

3 PC 135lb
6 HSPU
12 KB 2pd

Time: 18:26

Hard/good wod. I had a super tight back. I should have programmed smarter. I can't do dl's and then cleans the next day.

4/5/11

Skill: 100 pullups

Strength:

Back squat (again): 225x5, 255 3x5 PR
That was a PR for my 3x5. My 1RM is still 300, but I hadn't gone for a 3x5 in months.

Deadlift: 225x5, 275x5, 305x3, 315x2, 330x1, 340x3 PR
That's also a 3RM. My 1RM is 385. I should be able to beat that now. I don't have the plates to go heavier than that though. I need to buy some.

4/4/11

Strength:

Back squat: 225x2, 245x2, 255x2, 265x2, 275x2

Push press: 135x3, 145x3, 155x3, 160 3x3

I'm going to squat again tomorrow because it felt super weak today.

Metcon: 3 rounds 2 min amrap push press 110lb 2 min rest

27-26-22

I forgot to post on Saturday that I did JT.

4/1/11

Metcon: 21-18-15-12-9

Hpc 115lb
Wb
K2e

Time: 16:52

I was shooting for a time in the 14-16 minute range. That's what the top times were. I'll be doing heavy back squat tonight.