SmileyEH's Log

[SmileyEH]

Yeah, my complete lack of patience/fitness obliges me to do a highly pared down version of the CF warmup, although usually I'll throw in some hand stand pushups.

[goodguy_1]

wow J.B that is one tough warmup!

[J.Brown]

[ QUOTE ]
wow J.B that is one tough warmup!

[/ QUOTE ]

not really that bad now, but i had to ramp up to it.

i modify and remove things if the wod is doing something that is simiar. no need to do 45 pullups if the wod calls for doing 100 in a few minutes. i like the warmup and it mentally prepares me for battle (lol) and mostly has kept me injury free, so that is good! cheers. J.

[SmileyEH]

Yesterday's workout:

Warmup (jump rope, 10 dips, pullups, 15 situps, back extensions, OHS, powersnatches)

Back Squat:
8x45
8x135
8x185
5x205
5x225
5x245

Going to try for a 5x265 ish by the weekend then try this new super squat program.

Bench:
10x45
10x95
10x135
10x155
7x170

No spotter so went for volume.

D-Bell Snatches
3x55
3x65
1x75 x 2
2x75
5x65 x 2

[SmileyEH]

I keep forgetting to update this.

Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough.

Program is:
mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85%
then I add 10lbs for 2nd week, 20lbs for 3rd.

I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4.

I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today.

Finished up with Barbell rows:
8x135
8x145 x 3

[theblackkeys]

[ QUOTE ]
I keep forgetting to update this.

Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough.

Program is:
mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85%
then I add 10lbs for 2nd week, 20lbs for 3rd.

I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4.

I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today.

Finished up with Barbell rows:
8x135
8x145 x 3

[/ QUOTE ]
so the reps per set goes up along with the weight? Yikes

[SmileyEH]

Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3.

[theblackkeys]

[ QUOTE ]
Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3.

[/ QUOTE ]
ok, makes a lot more sense now.

[SmileyEH]

Standard warmup

Dumbbell snatch:
35x5
60x5
70x5
75x4 x 2
75x5

OHS
45x8
95x10
115x10
135x10
155x5 x 2
160x5

Chins
10
35x5 x 3
35x4
35x5

Finished up with Tabata row, only 995 meters this time but my legs were super pumped and my glutes cramped up partway through. Good workout overall though.

[SmileyEH]

Standard warmup (up to 15 pullups though)

Back Squat:
8x45
8x135
5x185
7x232.5 x 5

Shoulder Press:
8x45
10x95
6x115 x 3
5x115

Deadlift:
8x135
5x225
2x315
2x345
2x365
1x395 (PR! wooohooo)