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Old 05-15-2010, 04:14 AM   #41
David Glass
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Did my 50 rolls last night.

I did 2 per side, then would switch sides, in sets of 4

Rolls were a bit sloppy, especially at the beginning. I'm having problems with my trailing leg coming out of the roll... I always seem to come out of the roll over the side of it... alas, it's been a LONG time since I've done these, I suppose some sloppyness is accepted

I considered the 50 rolls a good full-body warm-up and went right into doing press

Press
warm-up: 2 x 5 @95#

145#
5, 4, 4, 2

My math threw me off gain. I had loaded the two 5# plates instead of the 2 2.5#... I didn't realize this until after my second set, where I was wonderring why I was doing so terrible.
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Old 05-15-2010, 03:36 PM   #42
stephan marcella
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You need to brush up on your math....Didn't you do that before with the DL? Come on David
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Old 05-16-2010, 02:07 PM   #43
David Glass
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Quote:
Originally Posted by stephan marcella View Post
You need to brush up on your math....Didn't you do that before with the DL? Come on David
As long as my shotty math favors more weight, it's OK... I sure as hell wouldn't mind if someone had that same kind of math with my paycheck :-)

Alas... saturday was the killer WOD day

Warmup: DROM, and squat stretches, pushing knees out with the elbows, then

Back Squat:
1 x 10 @ 45#
1 x 10 @ 95#
1 x 5 @ 135#
1 x 3 @ 185#
5 x 5 @ 225#... HUZZAH! Full depth achieved on all but maybe a couple of reps. I attribute this to 2 queues:

1) Not descending into the squat until all weight was on the heals and my lungs were full of air and locked
2) Focusing on a point about 10' ahead on the floor

Locking the air in made most of the diffenrence. Before, when the weight would move forward, I'd have to butt out, and more pressure would be on my back. This would always discourage further reps. Now when the weight would move forward, my locked torso full of air would just block the forward momentum

Second part of WOD
12-15-9 reps of
- Deadhang Pull-up
- 115# SDHP

My time... 17:19

Then 1.35 mile run in 13:12 (9:46/mi)
Then 5:00 of planche tabatas

Full workout took just under two hours in the heat and humidity.

Today I mowed the lawn in 3 hours 15 minutes... new PR LOL... then took kid to the pool and chased him around for an hour or so... yeap, that's the ACTIVE rest day
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Old 05-18-2010, 09:55 AM   #44
David Glass
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Warm-up: DROM and build bench press up to 255#

255# Bench Press
5, 5, 5, 4, 3

Incline Bench 155#
6, 6, 5, 5, 5

Then got to work on the new ab rollers I built:
10, 10, 10, 2

Last set I felt a pretty bad tug on the lower ab... I've been operated on 3 ingenal hernias, so I knew this was a queue to call it a night
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Old 05-19-2010, 08:54 AM   #45
David Glass
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Did a lot of warming up last night while I waited for my training partner

He finally showed up and I was 30 minutes short on my wod, and I was planning on training him on the deadlift

When all was said and done, I had 17:00 to do my workout, so I opted for the following:

3 rounds for time of:
- 10 x 155# Squat Cleans
- 30 x Double-Unders

Cleans gave me a real hard time at the beginning (as opposed to the end on other days). Seemingly, the more I warmed up, the more I was able to knock out 4 and 5 unbroken, still, my time was 21:09
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Old 05-23-2010, 12:13 PM   #46
David Glass
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Some posts missing here, mainly because I thought I had posted... conditional mindset of mine...

Friday:
Warmup: DROM, build up to 225# squat, then

1 x 5 @ 225#
1 x 3 @ 245#
1 x 4 @ 225#

I was really out of it. My mind was on a job offer I had gotten just minutes before. Couldn't get the focus I needed, so I went for a run

1.4 miles in 11:50... that's 8:33/mi, not too shabby... at least I saved face

Saturday:
Another story completely. Had gotten plenty of rest and my mind was made up regarding job offer

Warmup: DROM, build 2 275# bench, then

3 x 3 @ 275# Bench

Then Steve, Leon and I did a 3 way race of sorts. We had 3 movements

1) Run 1.4 miles
2) Row
3) AMRAP of 10 x 225# DL and 15 x wall-ball

Each would perform one of the above and the round would be completed whenever the runner had completed. In essence, the runner would try to complete as quick as possible, the rower would try to get in as many calories as possible, and the DL and Wall-ball guy would try to get as many rounds as possible... When the runner returned, everyone stopped

We did rock-paper-scissors to determine who did what first...

The score was as follows:

Me
Row: 83 calories
DL + Wall-ball: 5 rounds
Run: 14:20

Steve
Row: 90 calories
DL + Wall-ball: 3.5 rounds (DL scaled to 185#)
RUn: 11:17

Leon
Row: 60 calories
DL + Wall-ball: 3.5 rounds
Run: 17:45

Of all, of course I would say I got it the worse. I did the row first, followed by the DL+WB, and then the run... I could not get my legs moving... although I didn't stop, the run came in 2:30 longer than just one day earlier... I still completed it without stopping
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Old 05-24-2010, 06:22 PM   #47
David Glass
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Warmup: DROM, squat stretch... making some good mobility progress

Back Squat

1 x 5 @ 45# (bar only)
1 x 5 @ 95#
1 x 5 @ 135#
1 x 3 @ 185#

235#
4, 3, 3, 2... one set every 2 minutes

Then did ab rollers... 4 x 10 every 2 minutes
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Old 05-25-2010, 04:36 PM   #48
David Glass
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DROM x 2

then...

5 rounds for time of:
- 10 x 155# Push-Press
- 10 x deadhang pull-up
- Run 400m

My time: 28:00
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Old 06-02-2010, 05:50 AM   #49
David Glass
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Haven't kept up my log. My mind hasn't been on training. Although I have been training, my heart has been elsewhere, but here's what I've done in the past week:

Thursday:
3 rounds for time of
- Run 800m
- 20 Walking Lunges
- 25' bear crawl
- 15 pull-ups

22:30

Friday:
- 50 rolls
then, work up to 145# press, then
5, 4, 3, 2

Saturday was a sad day. My dog, friend, and training partner Maya passed away... couldn't get my mind on training until monday, and even then, my head wasn't in it... I ended up doing the following

-90 minutes mowing lawn (non self propelled mower)
- DROM

21-15-9 of
- 155# Power Clean
- Ring Dips
I know I timed it, just can't remember exactly what the time was... I'll post it later if I have it on record

Then, run 2.25 miles

This was excruciating. My normal time with this is just over 18:00, monday it was closer to 26:00... I don't think it was the heat... probably more fatigue due to the mowing of the lawn

Last night was a pretty crappy day too.

DROM x 2

Back Squat
1 x 6 @ 45#
1 x 5 @ 95#
1 x 4 @ 135#
1 x 3 @ 215#
1 x 1 @ 235# (dumped on second rep)
1 x 2 @ 235# (completed second rep)
1 x 2 @ 225#

Just gave it up after that. A week ago I was able to do 5 reps at 235#... May have been fatigue from previous day, coupled with the fact that I was just going through the motions

Then I did 5 x 7 chin-ups... pretty clean
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Old 06-04-2010, 12:42 PM   #50
David Glass
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Warmup: DROM

then, back squat
1 x 5 @ 95#
1 x 5 @ 135#
1 x 3 @ 185#
1 x 2 @ 205#

220#
5, 3, 2

Press
1 x 5 @ 95#
1 x 5 @ 115#

155#
2, 3, 4

Mind failed me again last night, although it came back for the press... go figure
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