Friday, May 31, 2013

workout log May 31, 2013

Wendler cycle 6 week 3 Bench
Bench 105x5, 130x5, 155x3, 192.5x5, 217.5x3, 243.75x1

Power clean OTM for 8 min 3 power clean 185

Bench 127.5 5x10 1min rest

finished with
1 burpee with 4 push up
4pull up

in 13 min

Thursday, May 30, 2013

Workout Log May 30, 2013

Wendler cycle 6 week 3 Deadlift
Deadlift 170x5, 210x5, 255x3, 315x5, 356x3, 398x1

Satisfy how easily almost 400 went up. I didn't had a second rep in me this morning

finished with deadlift 5x10 at 210 with 1 min rest. This is getting easy

Tuesday, May 28, 2013

Workout log May 28, 2013

Wendler cycle 6 week 3 press
Got confused this morning and did press instead of bench press
75x5, 90x5, 108x3, 135x5, 152.5x2(F), 171(did 165x1 instead)

Wheel is falling off the wagon with Press and other lift, time for a major reset. It will allow my body to recover because I feel that I have a hard time recovering lately

Press, 5x10 at 90 1 min rest

Did Omar today for my WOD
10 thruster 95
15 bar facing burpee
20 thruster 95
25 bf burpee
30 thruster 95
35 bf burpee

I was pumping oil after the second round of thruster. Lost my time but it was in the 16 min range (I think it was 16:20)

May 27, 2013
Wendler cycle 6 week 3 squat
168x5, 210x5, 252x3, 315x5, 356x3, 397.5x1 depth wasn't too good but felt like doing a second one after
I need a reset, to let the body recover and come stronger

squat 5x10 at 210 full range of motion, 1 min rest. I love the feeling (pain) it provides

Saturday, May 25, 2013

Workout log May 25, 2013

I was rushed for time so I did Jackie today

100 SDHP 45lbs
50 thruster 45lbs
30 pull up

6:50, about  a  month  ago  I was at 7:18 and 8:08 in mid Feb

Looks like Jackie, will become a benchmark WOD to track my progress

Friday, May 24, 2013

Workout log May 24, 2013

Wendler cycle 6 week 2 Press

Press 70x5, 90x5, 107,5x3, 144x3, 153x3, 162x1 then did 155x1

I need a serious reset on the press, I am wasting that cycle

2 Power clean on the minute for 8 min 185#

Press 5x10 at 90 failed on the last rep of 5

finished with
15 min AMRAP
5 front squat 150#
5 strict chin up
10 push up

did 10 rounds, I was completly washed after that.

Thursday, May 23, 2013

Workout Log May 23, 2013

Wendler cycle 6, week 2 deadlift

Deadlift 165x5, 210x5, 252x3, 336x3, 356x3, 377x3

wasn't feeling it today but still got my 3 rep

finished with Deadlift 5x10 at 210

Tuesday, May 21, 2013

Workout Log May 21, 2013

Wendler cycle 6 week 2 Bench
Bench 105x5, 127.5x5, 155x3, 205x3, 217.5x3, 230x2 + 1
I am way due a reset. Next week I am reseting all lift except deadlift and starting to use the normal Wendler template. On the other hand I will keep the 5x10 weights until I catch up

bench 5x10 at 127.5

21 Kb swing 55#
12 pull up

in 11:22 ( my best time ever on this was 7:58 I believe )

May 20, 2013 Wendler cycle 6 week 2 squat / PU
Squat 168x5, 210x5, 252.5x3, 336x3, 356x3, 377x3
Great that is almost 2 times BW three rep

weighted PU
3x3 rep at BW, bw+50# x3, bw+65#x3, bw+80#x4

squat 5x10 at 210

May 18, 2013 Workout


30 box jump 24"
30 thruster 45#


round 4 and 5 where painfully slow. I wasn't able to pace myself correctly on that one

Friday, May 17, 2013

Workout Log May 17, 2013

Wendler cycle 6 week 1 Press

On the minute 8 min
1 rep power clean 185#

Press 75x5, 90x5, 110x3, 135x5, 144x5, 153x3
failed miserably. increasing weight on the press wasn't a good idea

Press 5x10 at 90. It was hard but really felt like I worked the shoulder. even if I reset the heavy lift I will keep the 5x10 at 90 during the reset

finished with a sprint
pull up

lost my time but was around 5:20

Thursday, May 16, 2013

Workout log May 16, 2013

Wendler cycle 6 week 1, deadlift

165x5, 210x5, 252x3, 315x5, 336x5, 356x6

Had an horrible night. I hate something bad yesterday and got a mild case of food poisoning.
still I lifted 6 rep today. I am happy with the result at a weight of 190 this morning.

Tried to to my Power clean Wendler lift but after heavy deadlift my explosion was gone. With the new scheme, I will have to find another way to fit my power clean in my routine. I am thinking of starting tomorrow with a on the minute for 8-10 minute 1 power clean

finished with deadlift 5x10 at 210

Tuesday, May 14, 2013

Workout log May 14, 2013

Wendler cycle 6 week 1 Bench
I have been really busy with a new project so my updates are kept relatively short lately

Bench 100x5, 130x5, 155x3, 192x5, 205x5, 218x5

5x10 at 128

Finished with

AMRAP 7min
5 clean and push press 130#
7 full glute ham raise (sub for similar exercise with TRX lying on the floor with holding 25# at waist heigth)

4 round + 1 clean and push press

Monday, May 13, 2013

Workout log May 13, 2013

Wendler Cycle 6 week 1 squat / Pull up
Decided to do the metcon at the end of all the heavy lifting. 2 main reasons, I want to avoid the metcon impacting my main lift and both the 5x10 squat and deadlift are becoming physically very demanding and can start to be considered little metcons. On Monday and Wednesday I ended up being completly washed and I wasn't feeling that I was working hard enough on Tuesday and Thursday. Still have to figure out how I will fit the power clean. Doing heavy deadlift, then power clean might not be the best approach.

Squat 170x5, 210x5, 251x3, 315x5, 336x5, 356x4F
I failed on the squat today. After this cycle I am thinking of doing a major reset of 2 weeks on all lift and use the prescribed Wendler template for the two first heavy lift. I am Currently using the heavy template which prescribes two heavier lift first lift. I beleive it's impacting my final attempt.

3x3 at bw, bw+35 x 5, bw+50x5, bw+65x5 couldn't do a 6th rep

finished with
squat 5x10 at 210 with 1 min rest between sets

Saturday May 11, 2013
Did Micheal

50 good morning 45#
50 sit up

in 27minutes. I feel better and better during these long workout. I think I will maintain that long Saturday WOD.

Thursday, May 9, 2013

Workout log

May 9, 2013 Wendler cycle 5 deload week deadlift
Deadlift 4x5 165, 205x5, 245x5

135 clean
ring dip

lost my time but I think it was around 8 min

May 7, 2013 Wendler cycle 5 deload week Bench press/weighted PU

4x5 100, 126x5, 151x5

Pull up
2,2,2,2,3,4 at body weight

Monday, May 6, 2013

Workout log, May 6, 2013

Wendler cycle 5 deload week Squat

165 4x5, 205x5, 245x5

5rd for time
15 OHS 95#


Paced myself and was able to maintain all round between 3 and 4 minutes. I did a rowing Nancy early this year and finished in 26 minutes

Saturday May 4, 2013

I did Klepto
4 rounds
27 box jump 24"
20 burpees
11 145 squat clean

finished in 32:28

Friday, May 3, 2013

Workout Log April 3rd, 2013

Wendler cycle 5 week 3 Press / Power clean

Press 70x5, 90x5, 105x3, 131x5, 150x3, 167.5x1

Power clean 85x5, 105x5, 125x3, 157.5x5, 180x3, 201x2
Not happy with this results should be at least 3

Press 5x10 at 87.5 1 min rest between set

Thursday, May 2, 2013

Workout log May 2, 2013

Wendler cycle 5, week 3 deadlift

Deadlift 165x5, 205x5, 245x3, 308x5, 350x3, 390x1

With the allergy, I just didn't had enough to pull that second rep

Deadlift 205 5x10 with 1 min rest between sets

finished with 100 L-pullup for time 12:50
alternated my grip through out the entire workout