Worked up to a 3 rep max with press - got 75 this time.
Tried a single at 80 but failed.
Worked up to heavy squat. Got up to 135 x 2. Tried a single at 140 and failed.
Friday, February 21, 2014
Melanie: Last Wednesday and This Thursday
Last Wednesday
Squat: 5 x 3 @ 125 - hard work but good
Bench: 5 x 4 @ 85 (3 on last set)
Ran 800 m
This Thursday
Bench with Chris's help:
Worked up to 90 x 3. Felt strong!
Deadlift: 3 x 10 @ 133 (kg plates)
Squat: 5 x 3 @ 125 - hard work but good
Bench: 5 x 4 @ 85 (3 on last set)
Ran 800 m
This Thursday
Bench with Chris's help:
Worked up to 90 x 3. Felt strong!
Deadlift: 3 x 10 @ 133 (kg plates)
Monday, February 10, 2014
Melanie: Monday
Press
Worked up to three rep max, which was 70. Attempted 75 but failed at rep 3.
Tried a heavy single at 80, failed.
2 singles at 75, 3 singles at 70
Deadlift
5 sets of 3 reps at 165. Felt strong!
Ran
800 m.
Worked up to three rep max, which was 70. Attempted 75 but failed at rep 3.
Tried a heavy single at 80, failed.
2 singles at 75, 3 singles at 70
Deadlift
5 sets of 3 reps at 165. Felt strong!
Ran
800 m.
Tuesday, February 4, 2014
Sam Monday
Been a while
Press 3x3@165
First rep hurt, second hurt a lot and failed. Stupid neck. Guess I'll make an appointment for PT that my Dr. said to so.
Squat 3x3@275, 1x25@135 immediately following
No belt due to scabby tattoo.
Battle ropes/jump rope 2x30 sec/100 skips
Press 3x3@165
First rep hurt, second hurt a lot and failed. Stupid neck. Guess I'll make an appointment for PT that my Dr. said to so.
Squat 3x3@275, 1x25@135 immediately following
No belt due to scabby tattoo.
Battle ropes/jump rope 2x30 sec/100 skips
Saturday, February 1, 2014
Melanie: Saturday
5 x 5 Squat @ 115
Bench 5 sets of 4 @ 80 - this was awkward, I really need a coach to help me with bench. I feel pretty strong but technique is not great. I did it in the squat rack because I didn't have a spotter, but it was a little awkward.
5 x 5 on pullup machine displacing about 1/2 my weight
4 rounds of:
10 decline situps
Sprint 133 m.
Bench 5 sets of 4 @ 80 - this was awkward, I really need a coach to help me with bench. I feel pretty strong but technique is not great. I did it in the squat rack because I didn't have a spotter, but it was a little awkward.
5 x 5 on pullup machine displacing about 1/2 my weight
4 rounds of:
10 decline situps
Sprint 133 m.
Thursday, January 30, 2014
Melanie: Sunday, Wednesday and Thursday
Sunday Group WOW
Deload workout
Work up to about 80@ of 1 rep max Press x 3
I did with 85
Drag sled (I don't know how much weight)
At Sevier Park, run from mansion, down hill, over bridge, climb up fence of ramp, jump down, back to mansion
3 rounds, changing type of sled drag each time - once pulling facing sled, once with sled behind you, once with sled behind you and hands between the legs
Wednesday
Deadlift: 5 x 5 @ 145
Press: 5 x 5 @ 65 (5, 5, 4, 3, 3)
Thursday
2 minute rounds of:
4 power cleans @ 75
Ball slams with 12 lb. ball (do power cleans and then use remainder of two minutes for ball slams)
Rest 1 minute
Repeat 5 times
Deload workout
Work up to about 80@ of 1 rep max Press x 3
I did with 85
Drag sled (I don't know how much weight)
At Sevier Park, run from mansion, down hill, over bridge, climb up fence of ramp, jump down, back to mansion
3 rounds, changing type of sled drag each time - once pulling facing sled, once with sled behind you, once with sled behind you and hands between the legs
Wednesday
Deadlift: 5 x 5 @ 145
Press: 5 x 5 @ 65 (5, 5, 4, 3, 3)
Thursday
2 minute rounds of:
4 power cleans @ 75
Ball slams with 12 lb. ball (do power cleans and then use remainder of two minutes for ball slams)
Rest 1 minute
Repeat 5 times
Friday, January 24, 2014
Melanie: Tuesday, Thursday and Friday
Tuesday
Deadlift: 5 x 5 @ 135
Press: 3 x 5 @ 65
Thursday
Overhead squat 4 x 3 @ 45
Clean-burpee ladder. As many rungs as possible in 10 minutes. I completed 9, with cleans @ 65. It was unpleasant.
Friday
Squat: 5 x 5 @ 105. Squatzilla is reawakening like the Kraken emerging from its underwater den.
Bench: 5 x 5 @ 75
Jog 800 meters
Deadlift: 5 x 5 @ 135
Press: 3 x 5 @ 65
Thursday
Overhead squat 4 x 3 @ 45
Clean-burpee ladder. As many rungs as possible in 10 minutes. I completed 9, with cleans @ 65. It was unpleasant.
Friday
Squat: 5 x 5 @ 105. Squatzilla is reawakening like the Kraken emerging from its underwater den.
Bench: 5 x 5 @ 75
Jog 800 meters
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