091230

Friday 091225

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

195-155-205 (PR)-135 (18,2)-185-95

Total:
970


The chart said I should do 115 for 20 reps, I got greedy and didn't quite make it all the way through that set and it tapped me out for the next one rep max.

Finished with some pull-ups and dips and a one mile run.

Lastly, here's the max rep chart for future reference:

75% (of 1RM) for 9 reps, 70% for 11 reps, 55% for 21 reps, and 45% for 30 reps. But as you fatigue you might want to use smaller percentages.

091229

Thursday 091224

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

295-225-305-185-315 (PR)-135

Total:
1460

Used alternating grip on one rep sets. Finished up with weighted dips and pull-ups, GHD sit-ups, sit-ups and a 1.5 mile run.

091228

Wednesday 091223

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

155-115-175-95-185 (PR)-95

Total:
820

091227

60 Minutes of hills on the bike:
4-4-5-6-5-4-5-6-5-4-5-6-5-6-5-4

091222

Sunday 091220

Three rounds for time of:
5 Ascents of a 15 rope
21 Ring dips
50 Squats

Subbed 5 sets of 7 jumping towel pull-ups for the rope climb and bar dips for ring dips. Time: 26:03

091221

Saturday 091219

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Subbed 75 pound Thrusters. 17:47

091220

60 minute bike ride on trainer with hills

091218

21-15-9 reps of GHD Sit-ups/back extensions/pull-ups/dips

1 mile run
4 minute jump rope
1500 meter row

091217

Thursday 091217

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

135-135-135-155-155-155-155

091216

Wednesday 091216

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

First three sets of pull-ups as prescribed, after that switched to Gravitron with 60 pounds. Probably should have used less weight on the Gravitron. Did HSPU with feet on the bar in the power rack. Time: 18:36

091215

TUESDAY 091215

Back Squat 3-3-3-3-3 reps

Post loads to comments.

205-225-235-245(f)-225

091214

Cindy
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

11 full rounds plus 5 pull-ups and 10 push-ups. Felt like puking at about round 8.

091211

Wednesday 091209

Run 5K

Post time to comments.

Compare to 091109.

Morning run, tired and dehydrated. 21:52

091210

Friday 091204

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

Substituted 45 pound sumo dead lifts x 100 for row. 12:57

091208

THURSDAY 091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

Did 115 pound power cleans. 27:30

091207

Wednesday 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

Did 35 pound thrusters. Single weighted pull ups with 35 pounds the first round and 25 pounds the second and third rounds. Time: 18:15

091204

1 mile run

Tabata
Push-up/jump rope/sit up/squat/sumo deadlift high pull

091203

Weighted sit ups, pull ups, and dips
3 mile run

091202

Monday 091130

Front squat 3-3-3-3-3 reps

115-135-155-165 (PR)-185(F)

I got one rep on 185. Next time start at 135 and go up by 10's. Shoulders were very sore and that didn't help either.

091201

Sunday 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Time: 43:29
Did 25 pound dumbbell snatches, and 12-12-9-9-6-6 pull ups. The snatches were a long and painful slog.

Warmed up with 25 pound sit ups, rotary torsos, upper body planks, and a 1 mile run.