Workout Log March 28 and 29, 2013

March 29
Wendler cycle 4 week 2 Press and Power clean
Press 70x5, 85x5, 102.5x3, 140x3, 150x3, 157.5x2
I will not increase weight on the press this month.

Power clean 82.5x5, 100x5, 125x3, 166x3, 176x3, 186x6 missed the 7 rep

Press 87.5 5x10 last set was really hard to complete


March 28 
Wendler cycle 4 week 2 Deadlift
Deadlift 160x5, 200x5, 240x4(wasn't concentrated and did an extra rep), 320x3, 341x3, 361x4

Nothing out of this world but my right knee started leaking again and it's preventing me from being at full strength.

Deadlift 201 5x10 1 min rest

Finished with
3rft
50 air squat
(21 pullup and 21 dip split any way I want)
10 hang power clean 135#

in 17: something

March 29

Workout log March 26, 2013

Wendler Cycle 4 week 2 Bench / Weighted PU
Progress are stalling, I can now confirm that sleeping less than 6 hours a night is not good for recovery

Bench 100x5, 125x5, 150x3, 197.5x3, 210x3, 222.5x3

Weighted PU bw 3x3, 47.5+bw x 3, 62.5+bwx3, 77.5+bwx4 as I write this I realised that I went about 6-7# too heavy on my last three lift. At least one good news today.

Bench 123.75 5x10

Workout Log March 25, 2013

Wendler Cycle 4 week 2 squat

Still not sleeping enough, barely got the weight today on the squat
160x5, 200x5, 240x3, 321x3, 341x3, 361x3

5x10 at 201

Then did a CFFB metcon
OTM 12min
2 touch and go starting from the hang power clean at 160
Max rep chin up

53 chins

Workout log March 23, 2013

Feeling lazy this morning so went with the main site WOD

for time
20 2pd Kb swing
30 T2B
400m

in 5:10, T2B where really slow

Workout log March 22, 2013

Wendler week 1 cycle 4 Press / Power clean
Not a good day for the press. I wasn't able to complete the 5 rep on the last set. Unless I see some progress in the next two weeks I will reattempt at the same weight in the next cycle

Press 70x5, 88x5, 105x3, 131x5, 140x5, 150x4
couldn't lock the fifth rep. I haven't been focused on training in the last few weeks and it shows

Power Clean: 83x5, 102.5x5, 125x3, 155x5, 165x5, 176x11

That was a new record in term of estimated 1 RM but when you get in the 10+ rep range it isn't as representative, especially on something like the Power clean. It that rep range general conditionning affects the results of that lift

finished with with Press 5x10 at 88 with 1 min rest. did the 3 set 30 sec after the second and burned myself on it. took 90sec before going for the fourth barely got it, waited 60sec and failed at the 9th rep of the fifth set. Not a good day for the press, my lack of focus today lead to stupid mistakes.

Shaved Head challenge, Donate for research to help kids with Leucemia

I accepted to shave my head in May, to help the children with Leucemia. For those interested to donate, I added a link to the charity where you can contribute to the cause.

Thanks everyone. 

Workout Log March 21, 2013

Wendler cycle 4 Deadlift
Deadlift 5x160, 5x201, 3x241, 5x301, 5x321, 7x341. A bit dissapointing, last month I did 9 at 335, but like I said earlier I will take it and let Wendler do is magic

Deadlift 201 5x10 1min rest
This was actually felt as a metcon. After the last rep I felt on the ground breathing heavily and my legs and butt where "bodybuilding" pump

I was running out of time so took 4-5 min rest and did
AMRAP 12 min
75# press 4
75# SDHP 8
75# Front Squat 12

did 6 round. I never got into any kind of rythm. The high rep deadlift had burned me so I slogged through out the workout. I will have to do research to see if there is added value in performing those Metcons in that state.

My knees are still bothering me and I have been very bad with mobility. Nobody else than me to blame on that one.