Workout update

Workout update July 30, 2013

Tuesday July 30
Wendler cycle 8 deload week Bench
4x5x99, 5x125, 5x150

then
For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Subbed each ascent with 5 unbroken towel pull up: 11:48

Monday July 29
Wendler cycle 8 deload week Squat and weigthed pull up
Completed all rep easily.

Saturday July 27, 2013
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

I was struggling on that one, it took me around 20 min to complete. My two older son did it before me, with much ligther weight and didn't seem as washed as I was after it.

Vacation update: 

Back from a 2 week vacation. I went away from home for a week and I knew I would not have access to a good gym so I did week 2 of my Wendler cycle in 2 days
I did the squat on Sunday morning, the bench on Sunday night and my Deadlift Monday afternoon. I left the country on Tuesday morning.

Notable lift was 3x395 on the deadlift a new PR.

During the one week vacation, I did two metcons, my Wendler press and isolation exercises on the different machine.

I was back on the next Tuesday
Wendler week 3 was done in the following order
Tuesday night squat. I struggled with the single 390 rep but completed it. Pull up where done in the hotel gym on a lat machine on Monday
Wednesday morning Bench
Thursday Deadlift. I failed 416 on my first attempts, took 30 sec and tried again and got it. New PR
Friday Press and a Metcon
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Can't remember how long it took me

Workout log July 12, 2013

Wendler cycle 8 week 1 Press

Press 65x5, 85x5, 105x3, 111x5, 127.5x5, 145x6

Press 5x10 at 90 1 min rest between sets

skip the clean this week and finished with

30 squat clean and jerk 155#

in 13:35

Workout log July 11, 2013

Wendler cycle 8 week 1 Deadlift

Deadlift 175x5, 220x5, 262.5x3, 285x5, 327.5x5, 372.5x5

New lifetime PR on deadlift 5rm

finished with
230x10, 230x10, 225x3x10 with 1 min rest between sets. Legs and lower back where smoked at the end of this one

Workout log July 9, 2013

Wendler cycle 8 week 1  Bench

Bench 99x5, 125x5, 150x3, 160x5, 185x5, 210x5

Not happy with the results, should have done at least 6 if not 7. I haven't been eating lots of carb in the last 2 weeks and it starts to show. I decided to take a break for the summer and not take any contract for at least July. I am staying home with the kids and I have been lazy to add and prepare tubbers to add to my diet. On top of all I am spending much more time outdoor with the kids playing soccer and basketball with them

Bench 126 5x10 with 1 min rest, easy

Elizabeth
21-15-9

135 squat clean (I can't really drop the weight)
ring dip

11:35

Workout Log July 8, 2013

Wendler cycle 8 week 1 squat / Weighted Pullup
Squat 165x5, 205x5, 245x3, 266x5, 305x5, 348x5

Got some problem finding my balance during rep 1 and 2. The extra effort prevented me from completing my 6 th rep

Weighted Pull up
bw 3x3, bw+15x5, bw+45x5, bw+75x4

I couldn't complete my 5 rep, time for a reset on the weighted pullup

finished with
squat 5x10 at 210 with 1 min rest

Workout log July 6, 2013

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

went to bed late and had to wake up early for my son soccer tournament this morning.

I am not impressed with my score of 56+57+52= 165

Workout Log July 5, 2013

Wendler cycle 7 week 4 Press / Power clean Deload

Press 66x4x5, 82.5x5,  100x5

Power clean 90x4x5, 112x5, and I went too fast and put around 10# more for the last set 145x5

Ready to start another cycle but I will be leaving on vacation around the 16-17 for one week where I am not sure I will have access to a gym where I can do squat or deadlift. I am currently trying to see if there is a 2 week intense program I can put myself into to bring me close to being overtrained for the vacation.

Workout log July 4, 2013

Wendler cycle 7 week 4 Deadlift

Deadlift 171x4x5, 215x5, 247.5x5

felt like it wasn't enough today so decided to do my second weekly WOD today

10-9-8-7-6-5-4-3-2-1

chest to the bar Pull UP

30" box jump

GHD situp

As usual, another 10-..-1 deceptively hard. Felt like I was going to puke towards the end of the round of 8. That feeling stayed until the round of 3

finished in 13:25

Workout log July 2, 2013

Wendler cycle 7 week 4 Bench (Deload)

97x4x5, 121x5, 145x5

easy then did
21-15-9
225 Deadlift
135 Over head squat

Much harder than anticipated. I don't really practice my OHS and it showed. I was awfully slow on them

Deadlift on the other hand were relatively easy and where just a minor speed bump in that workout

19m something, I lost the exact time