Went to Health+ at lunchtime with office buddy to show him the ropes of barbell training and kettlebell. It was good. He is going to start with kettlebell / TGU / ab work.
At home:
Press: 45# x 5; 65 #x 4, fail; 60# x 5
DL: 135# x 3; 155# x 3; 170# x 2; 180# x 12 x 1
I needed two tries to get sets 4, 8 and 12.
Wednesday, June 3, 2009
Tuesday, June 2, 2009
Karen Staurday & Tuesday
Saturday: Climbing in WV
Led a 5.9- sport and a 5.6 trad
Followed a 5.10a
Was supposed to stay and climb Sunday, but I didn't get any sleep that night because instead of pupping my tent, I just threw my sleeping bag in a picnic shelter. Then it stormed all night and I was awake getting wet and listening to thunder. So I bailed the next day.
Today:
Squat 3x5
45, 99 (PR), 93.5, 93.5
Overhead Squat
45 lb bar x 5, and HOLY CRAP - that was hard. I think my form sucked.
DL 1x5
144
Bench: reps = 5, 4, then bailed because of no spotter
66, 78
(I was going to skip bench because of no spotter, but I figured I could go light. Then while pushing up the 78 for the 4th time, decided I was being stupid and that I should wait for Chris. Sam was throwing a fit in my head. See Sam? I listen.)
Led a 5.9- sport and a 5.6 trad
Followed a 5.10a
Was supposed to stay and climb Sunday, but I didn't get any sleep that night because instead of pupping my tent, I just threw my sleeping bag in a picnic shelter. Then it stormed all night and I was awake getting wet and listening to thunder. So I bailed the next day.
Today:
Squat 3x5
45, 99 (PR), 93.5, 93.5
Overhead Squat
45 lb bar x 5, and HOLY CRAP - that was hard. I think my form sucked.
DL 1x5
144
Bench: reps = 5, 4, then bailed because of no spotter
66, 78
(I was going to skip bench because of no spotter, but I figured I could go light. Then while pushing up the 78 for the 4th time, decided I was being stupid and that I should wait for Chris. Sam was throwing a fit in my head. See Sam? I listen.)
Christine Monday
Sam is out of town so i no do warm-ups. Warm-ups = stupid waste of time and energy. So i go right to bar with lots of weights on it.
3 x 3 bench 95 lbs
3 x 3 front squat 90 lbs
Had to use Dale Dengler as a spot. Not a particularly good spot because he's ready to rip the bar from me the minute i start struggling, but in his defense, he has EXCELLENT back squat form. I mean, we are talking beautiful waaaaay below parallel squats. His ass almost touches the ground. Mike Remple would be proud. Go Dale Dengler! Notably, his knees make the same awful cracking sound mine do during squats. Thanks for the shitty genetics, dad.
3 x 3 bench 95 lbs
3 x 3 front squat 90 lbs
Had to use Dale Dengler as a spot. Not a particularly good spot because he's ready to rip the bar from me the minute i start struggling, but in his defense, he has EXCELLENT back squat form. I mean, we are talking beautiful waaaaay below parallel squats. His ass almost touches the ground. Mike Remple would be proud. Go Dale Dengler! Notably, his knees make the same awful cracking sound mine do during squats. Thanks for the shitty genetics, dad.
Monday, June 1, 2009
Chris Monday
3x5 hang squat snatch @ 65#
3x5 hang cleans @ 95#
5 - 95# thrusters + 10 24" box jumps
5 - 115# thrusters + 10 box jumps
5 - 135# thrusters + 10 box jumps
Then, 3 rounds of the following:
15 split cleans w/ 40# DBs
21 pull ups
time = 15:30 (pull ups were s l o w . . . I think due to almost no hip drive left for kipping)
3x5 hang cleans @ 95#
5 - 95# thrusters + 10 24" box jumps
5 - 115# thrusters + 10 box jumps
5 - 135# thrusters + 10 box jumps
Then, 3 rounds of the following:
15 split cleans w/ 40# DBs
21 pull ups
time = 15:30 (pull ups were s l o w . . . I think due to almost no hip drive left for kipping)
Sore Corps Sunday
It was so much fun that I'm hesitant to post it for fear that those who could not make the WO would be upset...
First we played around on the super-sized playground equipment, practicing vaulting, climbing over obstacles, etc. Then, did 3 x (with full recovery between) a circuit that included carrying gravel bags, throwing KBs overhead for distance, climbing obstacles, and running. If ninjas had a sense of humor, they would do something like this for conditioning.
First we played around on the super-sized playground equipment, practicing vaulting, climbing over obstacles, etc. Then, did 3 x (with full recovery between) a circuit that included carrying gravel bags, throwing KBs overhead for distance, climbing obstacles, and running. If ninjas had a sense of humor, they would do something like this for conditioning.
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