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Old 07-25-2008, 09:54 AM   #11
Mike Wright
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Friday 25 July 08

PJ 3x5 - 95,125,135,145,165,went for BW, missed 185x3
Felt good, improved wrist flexibilty already. Need to work on jerk speed, am trying to press it up. I think the 185 miss was mental.

BS 3x5 - 185,205,215,225,235PR
@ 215, only went to parallel.

Max standing cat leap (parkour) - 8'
I expect this to go up as my squat increases.
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Old 07-25-2008, 04:22 PM   #12
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Friday 25 July 08 - PM

GJ:

Forward rolls - 25ea side

Handstands - 5sec best. Learned where my hands/eyes should be and that jerks/handstands shouldnt be done on the same day. Shoulders were toast pretty quick.

Holds - L-sit 30sec, Planche tuck 30sec.

Vaults (parkour) - Monkey, king kong, lazy and pop vaults. Learned that this is mostly about muscle memory and confidence. When I believed I could make a jump, I did. Having the balls to go full speed helps too. Perhaps I am too old for parkour (33), time will tell.
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Old 07-28-2008, 03:13 PM   #13
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Monday 28 JULY 08

CL 3x5 - 135,145,155x1...experienced severe throbbing pain in both arms from base of triceps to wrists. Strange pain, felt similar to shin splint pain. It worsened as I went up in weight, and continued for 2 hours after workout.

Will lay off upper body for the week, work on some lower body WOD's.
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Old 07-29-2008, 11:23 PM   #14
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Tuesday 29 July 08

200m swim, alternating free/breast.
Some left shoulder pain, not as bad as before.
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Old 07-30-2008, 06:28 PM   #15
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Wednesday 30 July 08

BS 5x5 - 185,185,185,185,185
Teabagged all reps.

WOD - 30" box jumps x 15, lunges w/25# KB's 15 steps, 3 rnds - no time
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Old 08-04-2008, 09:43 PM   #16
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Monday 4 Aug 08

After a couple weeks of experimentation and advice, I decided to give my program a trial run for the next 3 weeks. It's designed to fit into my class schedule: PT is M-W-F for 6 weeks, followed by a two week break. My lifting will preceed a light WOD with the class on M-W-F.
(switched #'s to sets x reps)

WK1
M - DEADLIFT / BENCH 3X5, WOD
W - SQUAT / CLEAN & JERK 3X5, WOD
F - WEIGHTED PU / SNATCH 3X5, WOD

WK2
M - SUMO, TRAP BAR, OR SUITCASE DEADLIFT / WEIGHTED DIP 3X5, WOD
W - FRONT SQUAT OR BOX SQUAT / PUSH PRESS OR PUSH JERK 3X5, WOD
F - BENT ROW / OHS 3X5, WOD

WK3
SAME AS WK1, 3X3

WK4
SAME AS WK2, 3X3

WK5
SAME AS WK1, 5X2

WK6
SAME AS WK2, 5X2

EXTRA WORK WILL BE MOSTLY KB WORK AND SPRINTS. WK FOLLOWING CLASS, WILL DO MAX ATTEMPTS FOR ALL LIFTS.
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Old 08-04-2008, 09:53 PM   #17
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Monday 4 Aug 08

DL 3x5 - 225, 245, 275
BP 3X5 - 205, 210, 215

WOD:
50# TGU X 10 (5EA)
55# KB SWINGS X 10
3 RNDS - NO TIME
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Old 08-06-2008, 11:57 AM   #18
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Wednesday 6 Aug 08

C&J 3x5 - 125, 135, 145 miss...pain came back, ended set
I am accepting the fact that the I am trying to move too fast in the OLY lifts (CJ, SN, OHS). I am trying to progress before my strength, power and technique are what they need to be. I dont want to eliminate them from my routine, so I will just stay light and not progress in weight, concentrating on form/technique.

BS 3x5 - 210, 215, 225
Was pretty satisfied with these until I realized they are the same as my BP, pathetic. Also these only went to parallel, I am considering not going up with a weight until I can teabag each rep.

40# KB long cycle C&J - 6:15

WOD:
Pull-ups x 12
Dips to L-sit x 12
3 rnds - no time
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Old 08-08-2008, 12:25 PM   #19
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Friday 8 Aug 08

W.PU 3x5 - 45,45,45
These were legit deadhang, slight kip on 5th rep - 2nd/3rd set

PSN 3x5 - 65,65,65
Weight felt good, appropriate. Decided on power snatches, realized the 2nd pull is where my attention needs to be. Need better explosiveness from hips and speed under the bar. Slight L/shoulder irritation, didnt last past workout.

WOD:
500m row
25 squats
3 rnds - just over 7 min
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Old 08-11-2008, 02:57 PM   #20
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11 Aug 08 Monday

Suitcase DL 3x5 - 230#,250#,250#
Awkward movement, used barbells. Plates hit the ground at different times. Worked grip more than I thought.

Weighted Dip 3x5 - 50#,60#,60#

WOD:
40# KB ribbons - 5 min
Pleased with this. Never set down bell, grip screamed by the end.
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