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Old 10-17-2007, 10:29 AM   #41
Kevin Perry
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Oct. 17th

WU: 2 rounds of 5kb Cleans, 5 kb swings, and 50 rope jumps (so nice having Kb at home)

WOD: Fran scaled with 65lbs

21 - 15 - 9 reps of Thrusters and Pullups

Time: 8:25 wore me out like no other.

Glad I subbed 65 for 95. Both pullups and thusters toop me two sets to complete for the 21 and 15 reps. Ill keep working with 65 and slowly make my way up to 95 as Rx'd. Definately want to keep focusing on strength building through the wods.

Tomorrow may or may not have time for WOD: Going to Charlotte tomorrow to see what options the Prior Service Recruiter will give me.
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Old 10-23-2007, 11:29 AM   #42
Kevin Perry
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Tuesday Oct. 23

Warm-up: 2 rounds of 25 squats, 50 Rope Jumps, 15 Verticle Leaps, 10 Kettlebell Swings

Wod: 5 rnds for Max reps of: BW Bench Press and Pullups

Only did 2 rounds because my stomach had been feeling ill all morning and finally stopped when I started feeling like puking.

1. BP: 10 Pu: 22
2. BP: 6 PU: 13

Im guessing it may have been the coffee and the bagels from this morning.
Food has been a tough subject as of late. My stomach has been real sensitive to a lot of what I have been eating lately. It's a bit of a blessing and a curse because I only drink water and green tea since they calm me the most and fruits and vegies are easier to eat then junk food but meats are hard to take in since I end up getting an upset stomach after eating most meats especially with this week.
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Old 10-29-2007, 12:25 PM   #43
Kevin Perry
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Monday Oct. 29

Got back on the wagon today and felt good compared to last time.

BS:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

175 x 5 x 3

OP:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 3

DL:
135 x 5 x 1
185 x 3 x 1

205 x 5 x 3
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Old 10-31-2007, 04:55 PM   #44
Kevin Perry
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Did the CF WOD

Front Squat 5 - 5 - 5 - 5 - 5

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 5

I completely forgot to increase the weight. I was thinking along the SS lines.
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Old 11-02-2007, 10:11 PM   #45
Kevin Perry
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Nov. 2nd

WU: 15 KB swings, 25 rope jumps, 10 pull ups, 15 KB swings, 50 rope jumps, 10 pullups

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

180 x 5 x 3 Felt heavy but doable. Really needed to focus on diet to get these numbers up but im training on a routine that only goes up 5lbs per week on each lift so as not to over train.

Bench:

45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

140 x 5 x 3

Pullups:
25 first set
13 second set

arms were pretty dead after that.
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Old 11-07-2007, 02:13 PM   #46
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Wed. 11 - 7

Did my own little Wod today to find my max on the Deadlift.

Warm- up:

2 x 100 Rope Jumps
3 x 15 KB swings
20 rnds of a Kb/Grip sprinting back and forth in training room
2 x 10 KB push press

WOD: Deadlift 1 - 1 - 1 - 1 - 1 - 1

Warm-up: 135 x 5 x 2, 155 x 3 x 1

(185)(205)(230)(250)(280)(300)

Used the regular grip for the Deads until I got to 300lbs. Only got half way up on the first attempt and the second attempt used the alternate grip and got all the way up and held for about 5 seconds.

Im happy. New PR.
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Old 11-14-2007, 01:43 PM   #47
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Spent the past week working on a new program. Came up with a 12 week strength and conditioning program to follow completely filled out for each week. Im going on 4 week cycles. First 4 weeks strictly strength oriented, next 4 weeks metcon oriented with a couple strength days, and the next 4 weeks back to strength training.

I'll be practicing snatch, and clean & jerk since the first week of december i'll start training with an Oly coach but I don't expect to see much in the way of strength gains. I try to follow paleo as much as possible but being busy with work, family, friends, school, I just don't have the time or the money to put towards it. So I try to follow a high protein and fat diet and make sure i get at least 1 gram of protein per lbs/bodyweight and plenty of fish oil to counter any muscle loss.

Im not interested in adding mass right now, just building strength as much as I can. Im gonna change the WODs around frequently and add rest days as needed.

Lessons learned from the last program. My body can't handle back squats 3 times a week but if I change workouts around and add assistant exercises and do at least one front squat a week I tend to not feet as tired or over trained. I try to listen to my body as much as possible.
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Old 11-14-2007, 01:47 PM   #48
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This was tuesdays workout: 11/13

Warm-up: 2 x 15 KB Swings, 1 x 15 KB squats, 25 Pushups

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

180 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 3

Chin-ups: 3 x Failure
15,12, 8

Barbell Curls:
2 x 8 x 65
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Old 11-20-2007, 07:52 AM   #49
Kevin Perry
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Friday 11/16

WU: 2 x 15 KB Snatch, 2 x 50 JR, 2 x 10 Chinups

Front Squat:

45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3

That was all I managed to get done on friday. Hopefully I will be able to get in a whole workout today...not getting days to workout and time to fix my diet is really getting on my nerves lately. I guess thats what happens when you start dating a girl who doesn't really understand fitness and diet haha.
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Old 12-04-2007, 10:20 PM   #50
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Have been very busy with school and work due to holiday season. Will be training in the afternoon and have been eating lots of food. Should start training with an Oly Coach in two weeks. Hopefully things settle down and I can get back to training regularly. I feel like crap when I don't get exercise in.
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