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Bri3626 log

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Re: Bri3626 log

Postby Bri3626 » Tue Aug 07, 2012 3:03 am

Wendler week 1 day 2
Bench Press

160x5
170x5
180x6

BB
Bench press 105 lbs 5x10
db bench incline 70 lbs 5x10

explosive push on boring but big, alternated exercises.
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Re: Bri3626 log

Postby yahel » Tue Aug 07, 2012 9:51 am

Really impressive
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Re: Bri3626 log

Postby Bri3626 » Thu Aug 09, 2012 3:47 am

8 aug 2012

15 pullups
1 burpee
14 pullups
2 burpees
13 pullups
3 burpees
continue in this fashion until
1 pullup
15 burpees

Reached 10 pullups 6 burpees and ripped the calluses off my hands. tried to continue but pain was too much. finally found a couple bandaids and we did a finisher:

Angie split between 4 people.

one guy took all the pushups so 3 of us split up the pullups situps and squats. I completed 30 pullups, 30 situps and 30 squats. Hurt like hell

9 aug 2012

Wendler 321 week 1 day 3

Deadlift (got some moleskin and gloves for this one)

165x5
175x5
185x10

then deadlift 105 lbs 5x10
Kroc rows 45lbs 5x10
assistance exercises were done so the push/pull portion was explosive then controlled on negative.
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Re: Bri3626 log

Postby Bri3626 » Fri Aug 10, 2012 3:00 am

9 August 2012

100 hang cleans 45 lbs bar
100 pushups
100 calorie row
100 push press 45 lbs bar

I put the damper setting on 5 and realized towards the end that I was pumping out 4-5 rows to get 1 calorie. ugghh

10 Aug 2012

Wendler 321 week 1 day 4

pushpress

80 x 5
85 x 5
90x9

then Press 45 lbs 5x10
shrugs 90 lbs db 5x10

1st set of shrugs could only get 6 as grip was poor (possible change having to wear gloves with torn calluses?)
changed elements and started shrugs first with 75 lbs dumbells, explosive movements, then went to 25 lbs db press explosive movements. only difference here is went immediately from shrug to press with no rest then 1 minute rest.
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Re: Bri3626 log

Postby Bri3626 » Mon Aug 13, 2012 3:06 am

Wendler 321 week 2 Day 5

Squat

170x3
180x3
190x3+ (5)

OH walking lunge 25 lbs 3x10
KTE 3x10

hands are still a little touchy from ripped calluses but was doable. Grip strength is still poor.
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Re: Bri3626 log

Postby Bri3626 » Mon Aug 13, 2012 5:03 pm

"Magic 7"

7 minute AMRAP rounds of:

7 reps Power Clean
7 Pushups
rest 1 min

7 Wallballs
7 Burpees 15 lbs plate
rest 1 min

7 pullups
7 pistols

Completed 6, 5 +4 wallballs, and 2 + 3 L pistols having already finished the 7 R pistols
we actually rested longer than 1 minute between rounds was more like 7-8 minutes while coaches corrected folks
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Re: Bri3626 log

Postby Bri3626 » Tue Aug 14, 2012 5:36 am

Wendler 321 week 2 day 6

Benchpress

155x3
165x3
175x3+ (5)

bent over row 35 lbs 5x10
dip 5x10

increased weight to 40 lbs on BOR after 1st set
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Re: Bri3626 log

Postby Bri3626 » Tue Aug 14, 2012 4:01 pm

"Jackie"

1000 M row
50 45lbs thrusters
30 pullups

13:15

finisher was amrap 5 min burpees, I cranked out 10 feeling really good hit 12 and a wall... completed 23 ish or so in 2 min. sad really.
then helped another girl do her max burpees in 3 minutes so I did them with her. not sure how many we did but was 20+.
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Re: Bri3626 log

Postby Bri3626 » Thu Aug 16, 2012 3:28 am

15 aug 12
Push Press
5-5-5-5-5
with crab walks inbwetween sets

75, 95, 115,115,115

several issues with this workout. I feel like safety is paramount to progressive heavy lifts. I'm not sure that doing metcon work inbetween a 55555 workout is a good idea. Secondly we were just about stepping over each other doing press and crab walking due to space limitations. If someone had dropped a weight from overhead...

I couldn't accurately do this lift. We had so many folks grabbing plates that by the time I finished 115 lbs I couldn't go up in weight. The other problem is that we could only go up in 20 lbs increments. On an overhead lift I'm not sure you can get an accurate assessment of your lift going up that much. If I had continued in that manner I would have gone up by 100 lbs in 5 lifts.

Personal opinion:

1. Focus should be solely on the lifts, proper form, mental concentration to do the lift etc.
2. complete rest 3-5 minutes between lifts is very important for progressive heavy lifts.
3. Cleaning the weight to do push press fatigues the muscle even more so a progressive lift isn't accuarately assessed to it's max. Push Press should be started out of the rack for heavy lifts.
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Re: Bri3626 log

Postby Bri3626 » Thu Aug 16, 2012 3:31 am

16 aug 12

Wendler 321 Week 2 Day 7

Deadlift

175x3
185x3
200x3+

Messed this one up did 5 reps first two sets. completed 10 easy 3rd set. Definitely need to reassess deadlift

morning glory 50 lbs 5x10
single leg press on reverse hack squat machine 90 lbs 5 x10

did MG's then immediately moved to leg press with 1 min rest, went to 70 lbs on 3 rd set for morning glories.
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Re: Bri3626 log

Postby Bri3626 » Thu Aug 16, 2012 4:44 pm

modified "Diane"
21-15-9
Deadlift 155 lbs
Hand release pushups

4:08

then 4 rounds of

Deadlift 95 lbs
double unders
box jumps

max reps 1 min for each exercise with 1 min rest at end of box jumps. counts unknown but did 33 deadlifts to start and was 20-24 deadlifts on the rest. box jumps were somewhere around 12-14 I think?
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Re: Bri3626 log

Postby Bri3626 » Mon Aug 20, 2012 3:18 am

18 AUG 2012
Wendler 321 week 2 day 8

Press
85x3
90x3
95x3 (5)

assist
SDHP 45 lbs 5x10
pullups 3x10
50 lbs db bent over row 2x10

did SDHP alternating to pullups, after 3 rounds moved to rows. 1 min rest between sets except last two. did sdhp, rows, shdp, rows without stopping.


20 Aug 12
Wendler 321 week 3 day 9

Squat

160x5
180x3
205x1 (2)
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Re: Bri3626 log

Postby Bri3626 » Tue Aug 21, 2012 2:14 am

20 AUG 12

Snatch Ladder- Lot of trepidation on this one because of shoulder.

essentially idea is move up in weight doing 4 reps each station. in between each exercise you want to do 50 single unders. 8 rounds total

I did well until about 95 lbs. Unable to get it up properly and form went bad. completed last 4 sets on 75 lbs.

Then

Two 3 minute AMRAPS of

three 45 lbs OHS
six burpees
9 situps
1 min rest

This finisher workout was extremely hard. I was stunned fatigued I got in 3 minutes and how few rounds I completed which was 3 rounds then 2 +8 situps (1 rep from 3 rnds :(
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Re: Bri3626 log

Postby Bri3626 » Thu Aug 23, 2012 2:23 am

22 Aug 2012

Wendler Week 3 Day 10

Bench Press

145x5
165x3
185x1 (5)

one hour later we did CFT

Squat 225
Press 115
Deadlift 295
Total 635

the wendler was kind of easy except last set. The fact that I did it so close together to a Total was kind of daunting. Good news is that my maxes all went up:

Squat 15 + lbs
Press 10 + lbs
Deadlift 75 + lbs

Thought about readjusting Wendler and starting over but I think I'm just going to progress from the current weights and see how it goes.

Today 23 Aug 2012 was supposed to be Wendler deadlift. Legs are pretty trashed so skipping it.
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Re: Bri3626 log

Postby Bri3626 » Fri Aug 24, 2012 2:27 am

23 August 12

2 rounds 2 min each station AMRAP of:

tire flips
row
50 yard run with 50 lbs log, at the end of each 50 yards do 5 squats
pushups

Really expected this to get really difficult so I cruised through tire flips row and first run. Regretted it because I didn't work that hard and felt like I didn't give a full effort. Should have put forth a max effort at the start.
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