19/01/11BW 73.4kg (PM)-Weighted Dips: 15 x3 / 20 x3 / 24 x3 / 30 x3 / 30 x3-5 Rounds of:10 RH Snatch, 40lbs10 LH Snatches, 40lbs15 Push-upsTime 8:43-Standing Incline Evil Wheel: Lowered ramp a notch again and had some wicked rollouts. SolidSolid on the weighted dips. Need to try for 32.5 x3. Retried the same metcon from a week agao and beat my time by 40 seconds.16/01/11BW 73.4kg (PM)-Back Squats: 70 x3 / 77 x3 / 85 x3 / 92.5 x3 / 100 x1-4 Rounds of:150 JR15 GHR15 GHSTime 10:42F'n weak on the big lifts. Need to work on that. Tired. Need to work on that.15/01/11BW 73.6kg (PM)-8 Rounds of:15 DU10 RH Swings, 40lbs10 LH Swings, 40lbsTime 14:04Skipped out on Shoulder Presses. Fresh tattoo.12/01/11BW 73.4kg (PM)-Deadlifts: 90 x5 / 102.5 x5 / 115 x5 / 127.5 x5 / 140 x5-10 minutes of:10 DU5 Pull-upsTotal 9 Rounds w/ 33sec-BW PlankSolid on the Deadlifts but 140 was heavy. Big strength on the big lifts have gone down. Solid metcon; try for 10rounds in 10min.11/01/11BW 73.8kg (PM)-Weighted Dips: 12 x5 / 14 x5 / 18 x5 / 22 x5 / 28 x4-5 Rounds of:10 LH Snatch, 40lbs10 RH Snatch, 40lbs15 Push-upsTime 9:22-Standing Incline Evil WheelSolid on the weighted dips and just about there. Metcon again a burner. SIEW is getting deep; I've been lowering the ramp for a lesser incline.09/01/11BW 73.8kg (PM)-Back Squats: 60 x5 / 70 x5 / 77.5 x5 / 85 x5 / 90 x5-6 Rounds of:20 DU10 RH Swings, 40lbs10 LH Swings, 40lbsTime 12:50-FlagBeen a long time since I've last done some heavy back squats and needless to say I am weak; something to work on I guess. Metcon = ouch.
Been an up and down time. Took a bit to get back into the swing of things after taking a week off and then Christmas came and that was a struggle too. My strength is down in the big lifts and I'm reassess what I want, goals and myself. My goal is to be healthy and feel good. I like the basic tamplate I have going; barebell lifting, short/mid time metcon, core/finisher. The only thing I think I need to change is the general rep/weight scheme for the lifts and perhaps be a bit more aware of the metcon intensity. My shoulder is feeling better and I'm adding more shoulder presses in my routine with little pain.08/01/11BW 74.4kg (PM)-Shoulder Presses: 30 x3 / 35 x3 / 37.5 x3 / 40 x3 / 42.5 x3-10 minutes of:7 DU7 Pull-ups7 DipsTotal 5 Rounds + 7 DU, 7 Pull & 5 Dip-BW Plank06/01/11BW 74.4kg (AM)-Deadlifts: 110 x3 / 125 x3 / 145 x4-5 Rounds:10 RH 1-arm Snatch10 LH 1-arm Snatch10 Push-upsTime 8:04-BW Plank04/01/11BW 74.6kg (AM)-Weighted Dips: 15 x3 / 22.5 x3 / 30 x3-Shoulder Press: Light for reps-Pull-ups-Weighted Plank03/01/11BW 74.6kg (AM)-Front Squats: 70 x3 / 80 x3 / 90 x3-Tabata:DUSquatsGHR02/01/11BW 73.8kg (PM)-Shoulder Press: 30 x8 / 30 x8 / 35 x5 / 40 x3 / 40 x3-Pull-ups-10 minutes of:10 DU10 1-arm swings, 45lbs per arm10 GHSRounds 4 Total + 10 DU & 20 swings-Standing Incline Evil Wheel01/01/11BW 73.8kg (PM)-Deadlifts: 110 x5 / 125 x5 / 145 x3-5 Rounds:10 Deadlifts, 75kg5 Pull-ups5 DipsTime 7:53-Flag30/12/10BW 73.4kg (AM)-Weighted Dips: 15 x5 / 20 x5 / 25 x6-Shoulder Press: light for reps-Pull-ups-5 Rounds:15 DU10 1-arm swings, 45lbs alt arms5 DipsTime 8:0029/12/10BW 74kg (PM)-Front Squats: 67.5 x5 / 80 x5 / 90 x3-Back Squats: 60 x10x3-5 Rounds:10 Lunges, 45lbs DBs10 GHRTime 6:03-BW Plank: 2min
26/12/10BW 74.2kg (AM)-Shoulder Press-Pull Ups-5 Rounds for time of:150 JR10 Deadlifts, 70kg5 DipsTime: 11:03-Flag22/12/10BW 74.6kg (PM)-Weighted Dips: 20 x3 / 30 x1 / 35 x1-Pull-ups-Shoulder Press-Standing Incline Evil Wheel20/12/10BW 74kg (AM)-Front Squats: 75 x5 / 85 x3 / 100 xF / 95 x1-Back Squats: 62.5 x10x3-5 Rounds for time of:10 Lunges, 40lbs DB10 GHR10 GHSTime: 9:06
19/12/10BW 73kg (AM)-Should Press: 30 x5 / 30 x5 / 35 x5 / 35 x5 / 40 x4-Pull-ups10 minutes of:10 DU10 DipsTotal: 5 + 10 DU & 1 Dip-Standing Incline Evil Wheel17/12/10BW 73.6kg (PM)-Deadlifts: 115 x5 / 130 x3 / 150 x3-Deadlifts: 100 x10x3-5 Rounds of:150 JR1- GHR10 GHSTime: 11:25Deadlifts down. Need a new max.15/12/10BW 74.8kg (AM)-Weighted Dips: 22.5 x3 / 27.5 x3 / 35 x1 / 30 x2-For time:50 Burpee Pull-ups Time: 9min13/12/10BW 73.2kg (AM)-Front Squats: 75 x3 / 85 x3 / 95 x1 / 90 x3-Back Squats: 62.5 x10x3-5 Rounds:10 Lunges, 40lbs. alt legs10 GHR10 GHSTime: 9:06-BW Plank: 2minFront Squat is down. Need to find a new max. Metcon bunred my legs.
12/12/10BW 73kg (AM)-Pull-ups5 Rounds of:150 JR5 DB 1-arm Snatches /arm, 40lbs5 DB 1-arm Swings /arm, 40lbsTime: 10:55-Flag: 10 x509/12/10BW 74kg (AM)-Deadlifts: 115 x5 / 132.5 x5 / 150 x1-Deadlifts: 100 x10x3-5 Rounds of:100 JR10 GHS5 Pull-ups.Time: 8:10Deadlifts sucked. Solid metcon.07/12/10BW 73.8kg (AM)-Weighted Dips: 15 x5 / 21.5 x5 / 23.5 x6 / 27.5 x2-10 Minutes of:10 DU5 Burpee Pull-upsTotal: 7Selected wrong weight. Should have been 27.5 x5 but don't know if I have that in me right now.06/12/10BW 74.6kg (AM)-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x3-Back Squats: 60 x10x5-Flag: 10 x5Wasn't feeling the front squats. Weight was heavy. Trying to get back into it from time off.
03/12/10BW 75.2kg (AM)-Dips-Pullups-10 minutes of:10 DU10 DL, 75kg10 GHSRounds: 5 + 10 DU & 5 DLHad a week off and a vacation.25/11/10
BW 74.6kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-3 Rounds of:
Time: 11min±-BW Plank: 2min
BW 74kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 34 x3
-5 Rounds of:
10 DL, 75kg
-Flag: 10 x5
BW 75kg (AM)
-Front Squats: 77.5 x3 / 88 x3 / 100 x1
-8 Rounds for time of:
10 Lunges, 40lbs. alt legs
-BW Plank: 3min
21/11/10BW 74.4kg (AM)-Pullups-3 Rounds for time of:30 DU15 1-arm DB Swings, 40lbs. /armTime: 10:00-Standing Incline Evil Wheel19/11/10BW 74kg (AM)-Deadlifts: 115 x5 / 135 x5 / 150 x4-5 Rounds of:10 DU10 Deadlifts, 100kgTime: 8:30-Flag16/11/10BW 74.4kg (AM)-Weighted Dips: 15 x5 / 21 x5 / 28.75 x4-10 Rounds for time:10 DU5 Pull-ups
Time: 11:18-Standing Incline Evil Wheel15/11/10BW 75.4kg (AM)-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x5-10 Min of:10 DU10 Lunges, 40lbs DB. alt legsTotal: 7 rounds-Weighted Plank
14/11/10BW 73.2kg (AM)-Handstands-Pulls-ups-5 Rounds of:150 Jump Rope5 1-arm statches, 40lbs /arm5 1-arm swings, 40lbs /armTime: 11:12-FlagSolid metcon.12/11/10BW 73.8kg (AM)-Deadlifts: 132.5 x5 / 150 x3 / 168 xF / 160 xF-5 Rounds of:150 Jump Rope10 Deadlifts, 75kgTime: 9:26-Weighted PlankDeadlifts were feeling weak. 150x3 was heavy and that's all I had in me. 10/11/10BW 73.8kg (AM)-Weighted Dips: 20 x3 / 25 x2 / 30 x2 / 35 x1 / 40 x1 / 45 xF / 40 x1-10 Rounds for time of:5 Pull-ups5 DipsTime: 10:57-Standing Incline Evil WheelTry 42.5 x1 next time.09/11/10BW 74kg (AM)-Front Squats: 80 x5 / 90 x3 / 100 x3-Back Squats: 60 x10x3-4 Rounds of:100 Jump Rope10 Box Jumps10 GHRTime: 8:20Heavy and a bit ugly on the front squats but done!
08/11/10BW 75.2kg (AM)-Handstands-Pull-ups-5 rounds for time of:150 Jump Rope10 RH swings, 40lbs DB10 LH swings, 40lbs DBTime: 10:35-FlagSolid metcon. Think I can beat 10min.06/11/10BW 74kg (PM)-Deadlifts: 125 x3 / 142.5 x3 / 160 x3-5 Rounds of:7 DH Pull-ups10 Deadlifts, 100kgTime: 9:48-Weighted PlankSolid on the DL, 4 is there. Ouch on the metcon.04/11/10BW 74.4kg (PM)-Weighted Dips: 20 x3 / 25 x3 / 32.5 x3-Weighted Pull-ups: 17.5 x3 / 20 x3 / 25 x3-6 Rounds for time of:100 Jump Rope10 DipsTime: 10:30-Standing Incline Evil WheelGo for 34 x3 on dips and 26 x3 on pulls.02/11/10BW 74kg (PM)-Front Squats: 75 x3 / 85 x3 / 95 x3-Back Squats: 65 x10x3-7 Rounds for time of:10 Lunges, 40lbs DB alt legs10 GHRTime: 8:46-Plank 2minSolid and heavy on the FS. Maybe have 4 there.
30/10/10BW 74.4kg (PM)-HSPU-Pull-ups-5 Rounds for time of:100 Jump Rope10 Deadlifts, 75kgTime: 6:58-Flag28/10/10BW 73.6kg (PM)-Deadlifts: 115 x5 / 132.5 x5 / 150 x5-Deadlifts: 110 x10x3-10 minutes for Rounds:5 DH pulll-ups10 GHRTotal: 9-Plank: 3minSolid on the DL. 6 is there.27/10/10BW 74.2kg (PM)-Weighted Dips: 15 x5 / 20 x5 / 27.5 x5-Weighted Pull-ups: 10 x5 / 14 x5 / 19 x5-5 Rounds of:10 Dips10 1-Arm DB Swings, 40lbs /arm9:26-Standing Incline Evil WheelGo for 28.5 x5 on weighted dips and 20 x5 on the pulls.25/10/10BW 74.4kg (PM)-Front Squats: 67.5 x5 / 80 x5 / 90 x5-Back Squats: 65 x10x3-7 Rounds for time:10 Lunges, 40lbs DB /alt leg10 GHRTime: 9:28Heavy but solid on FS. Didn't think I had 5 but pushed through.
24/10/10BW 73kg (AM)-HSPU-Pull-ups-HSPU ROM holds-5 Rounds of:100 Jump Rope7, 1-arm DB snatches /arm, 40lbsTime: 8:30-Standing Incline Evil WheelStrong on the HSPU. Getting consistently lower; at 7 plates now. Metcon was rough. Lungs hurting after that one.22/10/10BW 74.6kg (PM)-Deadlifts: 130 x5 / 147.5 x3 / 165 x1-Deadlifts: 100 x10x3-10 minutes of:10 GHR10 HLRTotal: 6 rounds-Plank: 2min20/10/10BW 75kg (AM)-Weighted Dips: 20 x3 / 25 x3 / 35 x2 / 37.5 x1-Weighted Pull-ups: 17.5 x3 / 20 x3 / 32.5 x1-10 minutes of:100 Jump Rope10 Push-upsTotal: 8 rounds18/10/10BW 74.2kg (PM)-Front Squats: 78 x5 / 88 x3 / 100 x2-Back Squats: 60 x10x5-Standing Incline Evil WheelSolid on the front squats. Might have 3 in me for 100kg. Not feeling the metcon so decided to go for back squats.