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January 29, 2010
Power Cleans (set new 1 RM at 155 and new 3 RM at 145), and Heavy Daze, Again, with 175 lbs, again, finishing in 4:49, a 26 second improvement over my last time, Aug. 31st, 2009. January 19, 2010
Deadlift work-sets at 250 lbs (5 x 5), plus red band assisted handstand push-ups (total of 16) and (mostly) blue-band assisted muscle-ups (total of 20). Didn’t get in all the sets I wanted but it was better than nothing. January 12, 2010
5×5 pull ups and ring dips with 5×5x150 back squat and 5×5x225 deadlift. January 5, 2010
Another strength day, working the back squat (tied 1 RM PR at 185), pull-ups (7 sets of 5 reps), and 5×5 work sets of Power Snatch (at 75 lbs). December 29, 2009
New 3 rep max PR on Deadlift, 290 lbs; plus 40 (band assisted) muscle ups and 5×5x95 clean and jerks. December 5, 2009
An account of my painful, extended experience with the Lumberjack 20 (time: 34:43). December 1, 2009
Deadlift, 5 Max Effort RM, did not establish a new PR (maxed out at 265, plus two partial sets of 285). 5×5 Back Squat at 115 lbs (75% of 5 RM), alternating sets with 5 x 5 Pull-Ups. November 17, 2009
First of my new program of Tuesday Strength Days. I set a new PR in Clean and Jerk at 140 lbs, and did work sets in Deadlift at 225 lbs. October 30, 2009
For strength, the Deadlift, work sets at around 77.1% of 5 rep PR, or 212.2 lbs. For met-con, the “Sit n’ Slam,” which is a fun little AMRAP with a progression through increasing reps of sit-ups and med ball slams, with a 200 meter run. Later, it turns into a Halloween Weekend alcohol cheat night. |
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