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Sam Ser
08-23-2011, 12:17 PM
I previously kept a training log over at the CF forums (http://board.crossfit.com/showthread.php?t=42203&highlight=ser%27s).

Anyway...

Today I tested my deadlift 1RM and PR'd by 5 kg, bringing me to 182.5 kg.

As that put me just over 400 pounds, at a bodyweight of about 165 pounds (just under 75 kg), I was pretty stoked.

Sam Ser
08-24-2011, 11:42 AM
pull-ups 20-15-10-5
push-ups 40-30-20-10
squats - 80-60-40-20

Sam Ser
08-26-2011, 07:13 AM
back squats
worked up to 112.5 kg x 5 (new PR)
then 92.5 kg x 10

tuck jumps
sit-ups
HSPUs
double-unders

Sam Ser
08-28-2011, 01:00 PM
power cleans
about 90% of 1RM x 1 rep every 30 seconds for 6 minutes
75 kg x 6, then had to drop down to 72.5 kg x 6

50 pull-ups
100 push-ups
150 squats

later, just fooling around, i tested whether i could do more burpees in a minute than i had on my previous best, which was 22; this time, i did 24.

enter thoughts of breaking my record for 50 burpees for time, which is 3:12.

sarena kopciel
08-28-2011, 06:34 PM
Nice work, hope to meet when I come there shortly!
I pr'd my split jerk on Fri!

Sam Ser
08-31-2011, 11:27 AM
Nice work, hope to meet when I come there shortly!
I pr'd my split jerk on Fri!

thanks, sarena! looking forward to it!

Sam Ser
08-31-2011, 11:29 AM
5 rounds:
20 db thrusters, 12.6 kg each
20 SDLHPs, 17.5 kg barbell
40 jumping jacks

not terribly challenging, but good for a decent sweat.

Sam Ser
09-03-2011, 01:57 PM
5 rounds:
10 burpees
15 db swings, 22.6 kg

8:07

Sam Ser
09-04-2011, 11:13 AM
back squat
117.5 kg x 5
(new PR by 5 kg)

100 double-unders, for time
3:18
(new PR by 1:40)

Sam Ser
09-05-2011, 08:52 AM
deadlifts

167.5 kg x 1 x 2
147.5 kg x 1 x 3

shoulder presses

67.5 kg x 1
62.5 kg x 3
57.5 kg x 5

pull-ups

x 20

Sam Ser
09-07-2011, 11:44 AM
jog 3.3 km

(wasn't planning any particular distance, it just worked out that way.)

Sam Ser
09-08-2011, 02:02 PM
(thursday, sept. 8)

front squats
70 kg x 5 x 3

meant to do more stuff, but got interrupted...

Derek Simonds
09-08-2011, 02:20 PM
later, just fooling around, i tested whether i could do more burpees in a minute than i had on my previous best, which was 22; this time, i did 24.

enter thoughts of breaking my record for 50 burpees for time, which is 3:12.

Nice work on all the PR's lately. I am a sucker for a 50 burpee race. I did it a couple of months ago with a lady after I had a double espresso and a couple shots of tequila (long story and I don't drink coffee). I think I was right at 3:30 and that was slower then usual for me. Post in my log whenever you want to do it again and I will have another run at it.

Sorry for throwing the story in there but it was context :D and again great work on the PR's.

Sam Ser
09-09-2011, 08:06 AM
Nice work on all the PR's lately. I am a sucker for a 50 burpee race. I did it a couple of months ago with a lady after I had a double espresso and a couple shots of tequila (long story and I don't drink coffee). I think I was right at 3:30 and that was slower then usual for me. Post in my log whenever you want to do it again and I will have another run at it.

Sorry for throwing the story in there but it was context :D and again great work on the PR's.

Thanks, Derek. PRs are definitely nice. I will check in on you sometimes and see about that 50 burpees race. :)

Sam Ser
09-09-2011, 08:07 AM
barbell shoulder press
60 kg x 6

4 rounds:
db hang squat cleans, 17.6 kg db's
run around the block

Sam Ser
09-10-2011, 01:32 PM
jog 4.2 km

sarena kopciel
09-11-2011, 12:46 PM
Nice meeting with you today and training with your crew. A little light but next time we will go heavy! Thanks again.

Sam Ser
09-12-2011, 10:03 AM
Nice meeting with you today and training with your crew. A little light but next time we will go heavy! Thanks again.

Definitely, Sarena. It was a pleasure schmoozing with you.

:)

I had hoped to move some weight with you! Next time, indeed!

Sam Ser
09-12-2011, 10:06 AM
15-12-9-6-3:
back squats, 47.5 kg
ring dips
sit-ups w/5 kg plate
30 jumping jacks each round


way too easy. should have used 20 kg or maybe even 30 kg more for the squats, and used a 10 kg backpack/plate for the dips and sit-ups. the jumping jacks were just to keep me moving. not a good substitute for more weight on the other exercises.

Sam Ser
09-13-2011, 02:21 PM
tuesday, september 13:

dead-hang pull-ups x 11,10,9,8,7,6,5,4,3,2,1
deadlift w/87.5 kg x 1 per set of pull-ups

also pretty easy, especially as i had some breaks due to taking care of some family things around the house. 40 kg more on the deadlifts would have been more interesting.

Sam Ser
09-15-2011, 11:46 PM
thursday, september 15:

db power snatches
32.6 kg x 10, each arm
27.6 kg x 10, each arm

that was the first time i ever tried to snatch the 32. meant to do full snatches (with a squat), but it wasn't happening.

Sam Ser
09-17-2011, 01:51 PM
run 4.9 km

Sam Ser
09-18-2011, 11:17 AM
barbell shoulder press
67.5 kg x 3
60 x 5
52.5 x 7

walking lunges uphill

Sam Ser
09-21-2011, 10:41 AM
front squats
82.5 kg x 5 x 3

5 rounds:

SDLHPs w/17.5 kg barbell
push-ups
squats

40 seconds of work/20 seconds of rest each


thoughts: just what i needed, after a few days with a stomach virus. :(

Sam Ser
09-23-2011, 07:54 AM
pull-ups

ab-wheel rollouts

not a lot... only had 1 hour of sleep last night, and i'm fighting to keep my eyes open.

also, lots of foam rolling. quads are really sore from the front squats on wednesday night.

Sam Ser
09-25-2011, 11:16 AM
50 burpees

3:01

that's an 11-second PR... even without having slept last night.

:rolleyes:

maybe next time i can get under 3 minutes?

Sam Ser
10-01-2011, 02:21 PM
friday, sep. 30:

practice TGUs
worked up to 23.8 kg db

plus, about 50 pull-ups

Sam Ser
10-03-2011, 01:16 PM
front squats
67.5 kg x 10,9,7

Sam Ser
10-05-2011, 06:54 AM
50 clean and presses, 47.5 kg
50 supine ring rows
50 double-unders

took half an hour. i wasn't rushing... but it's not as if i could have cut that time in half. i could have shaved a few minutes, if i had to.

presses were actually jerks (i think), which is cool because i haven't done that before.

Sam Ser
10-06-2011, 01:52 PM
walking lunges w/10 kg plate overhead, 40 steps

tabata tuck jumps

4 rounds:

push-ups to failure
mountain climbers, 3 x push-ups result

thoughts:
could have done more lunges, maybe more weight.
overall, it felt like a good workout. left me a fun kind of tired.

Sam Ser
10-09-2011, 12:51 PM
Deadlifts
147.5 kg x 4,3,2,1

Sam Ser
10-11-2011, 02:18 PM
overhead squats/front squats
22.5 kg x 12/3, 12/6, 12/9, 12/12

bent over single-db rows
27.3 kg x 15 x 4

Sam Ser
10-14-2011, 06:39 AM
back squats
47.5 kg x 5
67.5 x 5
87.5 x 3
102.5 x 10

shoulder presses
57.5 x 5,4,4,4

Sam Ser
10-19-2011, 02:44 AM
sunday, oct. 17:

power cleans
1 x 10
77.5 kg, 77.5, 77.5, 77.5, 75, 75, 75, 75, 75, 75

push-ups/squats
36/50, 29/40, 22/30, 14/20, 7/10

Sam Ser
10-19-2011, 02:45 AM
shoulder press
not good... failed at 72.5 kg

pull-ups/mountain climbers
18/100, 14/80, 11/60, 7/40, 4/20

Sam Ser
10-22-2011, 09:45 AM
Friday, October 21:

Back squats
127.5 x 5 (new PR)
107.5 x 5
107.5 x 5