Gil
Curlin' for the weekend...
STRENGTH CIRCUIT:
5 Rounds of....
3 Squat clean and OH press at 135 lbs
6 Pull-ups
9 Push-ups
ASSISTANCE:
5 Super sets of...
10 EZ bar curls at 40 lbs
10 Dips
- Miles:
- 86 total / 42 in 2013
- Goal:
One Rep Max's (BW = 180 lbs on 11/1/12) - Back Squat 2.0x BW = 360 lbs, Dead Lift 2.0x BW = 360 lbs, Bench Press 1.5x BW = 270 lbs
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Entries
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FIT
good Upper at UNF 01:00
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FIT
good Squats at UNF 01:00
Got to work out with a [considerably stronger] friend, so that was nice. Except his circuit was dumb. Thought it would be my legs to go first, but it was definitely my back. MY BACK HURTS!
STRENGT... read more
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FIT
good Upper at UNF 01:00
STRENGTH CIRCUIT:
10-9-8-6 reps of...
Bench Press at 135 lbs
Ring dipsMETCON CIRCUIT:
5 Rounds of...
5 Hang power cleans at 95 lbs
5 Push press at 95 lbs
10 Pull-ups
10 Push-ups -
FIT
good Lower at UNF 01:00
STRENGTH:
Squat
3-3-3-3-3
(225-255-265-265-265)METCON CIRCUIT:
5 Rounds of...
5 Front squats at 155 lbs
10 Pistols each leg
15 x2 Double-unders -
FIT
Upper at UNF 01:00
STRENGTH:
Overhead Press
3-3-3-3-3
(105-115-135-125-125 lbs)METCON CIRCUIT:
5 Rounds of...
10 Clean and press at 95 lbs
10 Dips
10 Knees-to-elbows -
FIT
good Front Squats & Fran PR at UNF 01:00
PR'd my Fran time by over a minute. Still a shitty time, but... progress??
PS: Thrusters are still terrible.
STRENGTH:
Front Squat
3-3-3-3-3
(Ended at 245 lbs)METCON CIRCUIT:
Fran
3 roun... read more -
FIT
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FIT
good Concept2, Active Recovery 6.25 km 00:30 07:43 pace
Broke down a little bit towards the end. Probably a little too long for "recovery". May have actually added to impending soreness. Haha
Damper at 5
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FIT
good Upper at UNF 01:00
Can't overhead squat to save my life...
STRENGTH/TECHNIQUE:
Snatch
5s x 5r at 95 lbs
Overhead Squat
5s x 5r at 45 lbsMETCON CIRCUIT:
5 Rounds of...
5 Hang power cleans at 95 lbs
10 Push pre... read more -
FIT
good Deads and stuff at UNF 01:00
STRENGTH CIRCUIT:
5 Rounds of...
3 Deadlift at 75-80% (275 lbs)
6 Pistols each leg
9 Box jumpsMETCON CIRCUIT:
25 Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
Row 500m, Damper at... read more -
FIT
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FIT
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FIT
good Upper at UNF 01:00
STRENGTH CIRCUIT:
15 minutes of...
3 Bench press
6 Dips
30 Double-unders
(6 Rounds: 1st at 175, next 3 at 165, last 2 at 160)METCON CIRCUIT:
15 minutes of...
5 Push press at 95 lbs
10 Pull-ups
... read more -
FIT
good Squats and stuff at UNF 01:00
WARM-UP:
30 Double-unders
30 SquatsSTRENGTH CIRCUIT:
AMRAP in 15 minutes of...
3 Front squats at 205 lbs
6 Weighted pistols with 20 lb KB, left leg
3 Back squats at 205 lbs
6 Weighted pistols wit... read more -
FIT
good 2 km 00:08:33 06:52 pace
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FIT
great 1000m Sprint and Tabata 1.9 km 00:15:00 12:42 pace
After a few days off for some friends' wedding in St. Augustine, started this morning with a 1000m sprint and some Tabata work (20s on at max effort, 10s off x 8 = 4min)
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FIT
good Upper at UNF 01:00
Underachieved on the first metcon so I did more. Also, I suck at pull-ups. I need to do more pull-ups...
STRENGTH:
Power Cleans
4s x 3r at 155 lbsMETCON A:
5 Rounds of...
5 Pull-ups
5 Ring dips
... read more -
FIT
good 5 km 00:24 07:48 pace
Still trying to find the balance between being efficient, not burning out and pushing myself fairly hard...
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Yeah, I always felt that it was much more difficult to pace myself correctly on a run than when I'm on a ride.
about 1 month ago • Like
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I'll bet. But with running I kind of know what my most efficient pace is for certain distances; a pace that is achievable but challenging. With rowing, I'm still trying to figure that stuff out. I start out thinking I can sustain a certain level of effort... then it all goes to shit along with any semblance of form or technique...
about 1 month ago • Like
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Ah, didn't even get you were talking about rowing. Lahey recently joined some rowing club in town, you ever row for reals?
about 1 month ago • Like
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No, I haven't. I'll talk to him about it next time I see him.
about 1 month ago • Like
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FIT
good Lower at UNF 01:00
Oof... Squats and deadlifts after all this rowing. No bueno...
STRENGTH:
Squat
3-3-3-3
225-255-275-295 lbsMETCON:
5 Rounds of...
15 Deadlift at 135 lbs
15 Push-ups -
FIT
good 5 km 00:23 07:30 pace
First pre-work row. Hopefully, I don't fall asleep at work this afternoon...
Gil
What's metcon
about 1 month ago • Like
I wanna get big as fuuuuck
about 1 month ago • Like
Steroids!
about 1 month ago • Like