View Full Version : Timothy's log

Timothy Scalise
06-02-2009, 11:08 PM
hey starting a new log, had a meet coming up and decided for various reasons not to compete this time, so im starting a new cycle. A friend of mine that im helping out is doing this with me.

Mon 6/1/09
snatch: 50x2, 60x2, 70x2, 70x2, 70x2
snatch pull: 90x3, 90x3, 90x3
snatch deadlift: 95x3, 95x3, 95x3
front squats: 92.5x3, 92.5x3, 92.5x3, 92.5x3, 92.5x3
weighted decline sit-ups: 25lbs x8, 25lbs x8, 25lbs x8

tues 6/2/09
muscle snatch: 50, 55, 60, 65, 70
snatch balance: 70, 75, 80, 85, 90, 95, 100 miss

-3 rounds for time-
10 turkish get ups 5/side (50 lbs)
20 pull-ups (did jumping pull ups cause im a fat ass)
total time: 28:36 I know that is crap, but that was my first met-con in months and like I said im a fat ass trying not to be a fat ass lol.

Timothy Scalise
06-03-2009, 10:33 PM
clean and jerk: 70x2, 80x2, 90x2, 90x2, 90x2
clean pull: 110x3, 110x3, 110x3
clean deadlift 115x3, 115x3, 115x3
back squat: 100x3, 100x3, 100x3, 100x3, 100x3
hanging leg raises: 3 sets of 10
dumbbell side bends: 100lbs x 3 sets of 10

Timothy Scalise
06-05-2009, 11:34 PM
this was suposed to be thursdays, but I did it today.

jerks: 70, 80, 90, 100, 105miss
push press: 72.5x3, 72.5x3, 72.5x3, 72.5x3, 72.5x3

met con was suposed to be 3 rounds or 300m row, 10 burpee. did 2 rounds, and went back to the rower, but a lady was using it, no one ever uses it, unless I am doing met cons with it :|. but its my fault I didnt put my towel down or anything.

Timothy Scalise
06-08-2009, 02:43 PM
snatch: 72.5, 72.5, 72.5, 72.5, 72.5
snatch pull: 90x3, 90x3, 90x3
snatch deadlift: 100x3, 100x3, 100x3
back squat: 112.5x3, 112.5x3, 112.5x3, 112.5x3, 112.5x3
weighted decline sit-ups: 10lbs x 3sets of 8

Timothy Scalise
08-27-2009, 12:33 AM
wow I suck at keeping logs lol. Im going to give it another shot keeping a log, cause I like and want feedback and all that. I decided to do Gregg's programing on the main page for a whole cycle, I am always tinkering around with ideas, and never sticking to a cycle, and as a result im not progressing. So I am humbly going to say that I dont know hardly as much as I think, and im going to follow people that know much more. Here is todays WOD from the back off week

3-pos cl: 65kg, 65kg, 70kg, 70kg
cldl: 110x5, 110x5, 110x5
fs: 75x6, 75x6, 80x6, 80x6, 80x6 (so I havnt done anything over 3 reps in a while... this was hard I know that is sad.)

-500m row-
30 sit ups
400 m row
25 sit ups
300 m row
20 sit ups

didnt time the met-con, but it was harder than I thought it would be. Good workout Gregg, im looking forward to doing your programing for a whole cycle this time.

Timothy Scalise
08-28-2009, 10:36 PM
3-pos sn: 55, 55, 60, 60
sn pp: 62.5x5, 62.5x5, 62.5x5, 62.5x5
bs: 85x5, 85x5, 90x5, 90x5

3 rounds
200m row sprints (kept it below 1:53 500m ave)
10 body weight rows (getting stronger at doing pull ups)

Timothy Scalise
09-01-2009, 11:01 AM
first day of the new cycle on the CAWOD, this will be my first cycle from there, ive done the workouts before, but im going to stick to the whole cycle this time, and i guess I picked the right time cause damn this one was hard.

power snatch + 2 snatch: 57.5, 57.5, 63, 63 (this was pretty easy weight wise, just not used to doing much in the way of multiples on the classic lifts.)
jerks: 77.5x3, 77.5x3, 82.5x3, 82.5x3, 82.5x3 (i have a little trouble bringing the bar down any tips?)
clean pull: 100x7, 100x7, 100x7, 100x7 (wow, 7 reps at this point I was wondering if Gregg is trying to secretly kill people lol)
back squat: 77x8, 85x8, 90x6, 97.5x6, 97.5x6 (never before did such light weight feel so heavy at the end.)
v-ups: (did jackknives as i could not really get the v-up going) 3x15

LOVED this workout, nothing like what im used to, havnt gone above 3 reps in I dont know how long this is exactly what I needed to get a new feel in the gym, cant wait to see how it goes for a cycle. I was tired, I was sore, but next day and im 100%

Timothy Scalise
09-01-2009, 11:27 PM
power clean+2 clean: 72.5, 72.5, 77.5, 77.5
snatch balance: 55x3, 55x3, 57.5x3, 62.5x3, 62.5x3
push press: 75x5, 75x5, 75x5, 75x5, 75x5

3 rounds
20 mountain climbers
10 box jumps
10 bodyweight rows

had to make subs for todays met con, as I dont really have a 100m sprint area, or an area to do 10 broad jumps without scaring little old ladys.

all in all this was a great workout, first 2 exercises were easy, i was wondering if I should up the weight, but im going to trust the programing, and made sure to really work my form. the push presses got heavy on the last 2 sets.

Timothy Scalise
09-03-2009, 01:02 AM
muscle snatch: 42.5x5, 45x4, 50x3, 50x3
3-position clean: 72.5, 72.5, 77.5, 77.5
clean deadlift: 110x7, 110x7, 110x7, 110x7
front squats: 75x8, 80x6, 87.5x5, 92.5x3, 87.5x5

felt good, well, was tired going in, after some warming up I felt good, im pretty beat sitting here typing this. im pretty glad its a rest day tomorrow.

Timothy Scalise
09-05-2009, 10:09 PM
3-position snatch: 57.5, 57.5, 62.5, 62.5
snatch pull: 80x7, 80x7, 80x7, 80x7
snatch push press: 62.5, 62.5, 62.5, 62.5, 62.5

3 rounds
10 burpees
20 DB swings (60lbs)

snatch 62.5x3, 67.5x2, 72.5, 72.5, 67.5, 72.5
clean and jerk 77.5x3, 82.5x2, 87.5, 87.5, 82.5, 87.5
snatch shrug 95x8, 95x8, 95x8, 95x8, 95x8
back squat 77.5x6, 85x6, 90x6, 97.5x4, 97.5x4