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Old 04-07-2010, 04:52 AM   #61
Collin O'Neill
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Power Snatch-
95lbs x 2 (65%)
105lbs x 1 (75%)
120lbs x 1,1 (85%)

Overhead Squat:
100lbs x 3 (70%)
110lbs x 3 (80%)
125lbs x 3 (90%)

Unsure if I will stay transitioned to the power oly lifts...I feel like my weight MAY go up a little, but I miss having to come up with the weight. My OHS is still shakey, but getting easier each week.

WOD:

2,4,6,8,10-burpees and punches w/5lb weight in each hand
2,4,6,8,10 - 10,8,6,4,2 - pushups and mountain climbers

I was freaking dead at the end of this
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Old 04-08-2010, 05:45 PM   #62
Collin O'Neill
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Power C&J:

160lbs x 1 (75%)
180lbs x 1 (85%)
205lbs x 1 (95%)

Front Squat:

I don't know what the hell crack I was smoking when I was computing these numbers, and I felt it on the last set. Only went halfway down the last rep, I figure I was doing close to my max for three on the last set. I also did 5 reps instead of three on the first go-around. Anyhoo...

205lbs x 5 (70%)
230lbs x 3 (80%)
260lbs x 3 (95%)

Deadlift:

275lbs x 3 (70%)
315lbs x 3 (80%)
355lbs x 3 (90%)

Weighted Pullups:

5 x 45lbs (straight fists)
5 x 45lbs (straight fists)
5 x 45lbs (palms away)
5 x 45lbs (palms facing)
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Old 04-09-2010, 06:40 PM   #63
Collin O'Neill
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Shoulder Press:

105lbs x 3 (70%)
120lbs x 3 (80%)
135lbs x 3 (90%)

Back Squat:

225lbs x 3 (70%)
255lbs x 3 (80%)
285lbs x 3 (90%)

3 rounds:

Jumps with 90lbs on trap dead-lift bar x 10
GHR x 12
GHSUs x 10
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Old 04-11-2010, 07:51 PM   #64
Collin O'Neill
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Supposed to be a rest day today, but I had to till out a 10x15 foot section of sod for the garden this year. About 2 hours of wrestling with a forward-drive 5hp tiller. Talk about wrecking my forearms, and I got a good leg workout from pulling against it all day too.

The things I do for delicious food!
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Old 04-12-2010, 07:02 PM   #65
Collin O'Neill
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Power C&J:

120lbs x 2 (55%)
160lbs x 1 (75%)
180lbs x 1,1,1 (85%)

Back Squat:

240lbs x 5 (75%)
270lbs x 3 (85%)
300lbs x 2 (95%)

Bench Press:

195lbs x 5 (75%)
220lbs x 3 (85%)
245lbs x 1 (95%)

3 rounds:

45lb KB swing x 15
Dips x 10
Ab wheel rollout x 10
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Old 04-16-2010, 03:47 AM   #66
Collin O'Neill
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I love Thursdays. I really love Thursdays that are in week 3 of 5/3/1, and that I had two off days from heavy lifting before. DLing fresh is a Good Thing.


Power C&J:

160lbs x 1 (75%)
180lbs x 1 (85%)
205lbs x 1 (95%)

Front Squat:

205lbs x 5 (75%)
230lbs x 3 (85%)
265lbs x 2 (95%)

My front squat felt good today. I was too aggressive on the weight last week, which resulted from trying to go off of memory when building the workout. Throw in a little bravado, and it was a dangerous mix, even though it was only 10lbs higher than my max should have been.

Dead-lift:

295lbs x 5 (75%)
335lbs x 3 (85%)
375lbs x 3 (95%)

Damn, this felt good. I forgot the chalk, so I had to use paper towels to help get a grip. Moved the weight though.

Weighted Pullups:

45lbs x 5
50lbs x 3
60lbs x 2, 2
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Old 04-17-2010, 11:25 AM   #67
Collin O'Neill
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Power Snatch:

105lbs x 1 (75%)
120lbs x 1 (85%)
135lbs x 1 (95%)

Shoulder Press:

115lbs x 5 (75%)
130lbs x 3 (85%)
140lbs x 3 (95%)

Back Squat:

240lbs x 5 (75%)
270lbs x 3 (85%)
300lbs x 1 (95%)

3 Rounds:

Dips x 10
45lb one-armed KB swings x 10 each arm
10 ab-wheel rollouts
50 hits to the heavy bag
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Old 04-20-2010, 07:15 PM   #68
Collin O'Neill
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Deload week.

Monday 4/19

Did 40%, 50%, 60% of 320 on back squat.

Did 100 meters of farmer's walk, 75lb dbs in each hand.

15 minutes of rope work after that, enough to get my heart going and work up a sweat.

Tuesday 4/20:

Did 4 rounds of:

10 dips
10 one arm kb swings 45lb - switch arms and go
10 ab wheel rollouts
50 hits to heavy bag
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Old 04-22-2010, 07:02 PM   #69
Collin O'Neill
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I forgot to mention, I just got a new foam roller. Too bad it is on my deload week!

Still noticing a little difference, and it feels sooooo good when I am on it.

Power C&J:

95lbs x 1 (40%)
105lbs x 1 (50%)
130lbs x 1 (60%)

Front Squat:

115lbs x 5 (40%)
140lbs x 5 (50%)
170lbs x 5 (60%)

Dead-Lift:

160lbs x 5 (40%)
200lbs x 5 (50%)
235lbs x 5 (60%)

Weighted Pullups:

25lbs x 5 x 3
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Old 04-26-2010, 05:07 PM   #70
Collin O'Neill
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Coming off of a deload week here. Added 10lbs to my squat and 5lbs to my press. I don't know if it was just an off day, or if I am hitting a wall, but I was not impressed with myself today. This will be my third cycle though 5/3/1, and I haven't had a starting day this hard yet...

My last set of squats were rough, though I got through them. I am more worried about my last 5 reps of shoulder press, as I had to turn it into a push press. I am thinking of backing down to my last cycle weight. Perhaps I am not eating enough, though I don't think that would be the case with as much milk, eggs, and meat that I ingest, and I never miss a chance to eat.

Edit: I am an idiot. I did week 2 percentages for my five rep max. I should have dialed each one down by 5%. That would have put me at weights and reps I *know* I could have done.

*facepalm*

Power Clean and Jerk:

120lbs x 2 (55%)
165lbs x 1 (65%)
185lbs x 1,1,1 (85%)

Back Squat:

230lbs x 5 (70%) (should have been 215lbs)
264lbs x 5 (80%) (should have been 250lbs)
300lbs x 5 (90%) (should have been 280lbs)

Shoulder Press:

110lbs x 5 (70%) (should have been 100lbs)
125lbs x 5 (80%) (should have been 115lbs)
140lbs x 5 (90%) ----> turned into a set of push presses
(should have been 130lbs)

4 rounds:

20 double unders
20 situps
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