Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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Workouts • August 17, 2012, at 11:45 pm

week two workouts

Busy week here, and I didn’t take the time to update my workout logs, so, here goes, a 3 for 1. Monday, Wednesday, and Friday, I hit the gym, as scheduled, no problems. I had good success in the gym, too, setting some new maxes and PRs. Zach’s programming is still working out for me!

MONDAY, AUG. 13th

Cycle I/IV, Week I/IV, Workout I/III

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 220, 235, 245 / f x 250. New max.

Press: 12 x 75 / 1 x 115, 120, 130 (PR tie) / f x 135 / 8 x 105

Power Clean (kg): 60, 70, 70, 73, 73, 76, 78, f x 80, f x 80.

No conditioning.

WEDNESDAY, AUG. 15th

Cycle I/IV, Week II/IV, Workout II/III

Squat 5 x 45 / 5 x 155 / 3 x 195 / 1 x 225 / 1 x 240 / 1 x 250 (new max) / 1 x 225 / 1 x 230

Press 12 x 75 / 1 x 120, 135 / 2 x 95, 100, 105, 110, 115, 120 / 1 x 125, f on 2nd rep.

Power Clean 60, 60, 70, 70, 75, 75, f x 80, 80 (PR), 81 (PR), 82 (PR), f x 83.

No conditioning.

FRIDAY, AUG. 17th

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 225, 235, 245 / f x 255.

Press: 12 x 75 / 1 x 125, 135 (PR tie) / 2 x 105, 115, 120, 125 / 1 x 130, f on 2nd rep.

Power Clean: 60, 65, 65, 70, 75, 75, 80, 81, 81, 81, f x 83, 70, 70, 70.

Conditioning: 3 rounds of: 21 KB swings 24kg KB & 10 DB box step ups w/ 25 lbs DBs (50 lbs). Getting out of shape!

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hi mom!