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Old 06-09-2010, 08:50 AM   #51
David Glass
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Saturday did the following:

DROM, then build deadlift to 315#

DL 315#: 3, 5, 2 (on first set a bee landed on my chest... completely distracted me)

then

Heavy Fran, or
21-15-9 reps of
- 115# Thrusters
- Deadhang Pull-ups

My time... 13:42

then

Run 1.4 miles... 15:20... The heat was just terrible... I found myself crawling into the fetal position everytime I found a tree with some shade (seriously, I got into the fetal position). The heat coming from up the sidewalk was just cooking me, my heartrate got up to 202 BPM according to my HRM

Last night I did the following:

DROM, then build to 235# back squat

235# Back Squat:
5, 3, 2

Then 40# Weighted Chin-ups: 5, 5, 5, 4, 4

Then Ab-Rollers: 4 x 10
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Old 06-11-2010, 10:50 AM   #52
David Glass
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DROM and

5 rounds for time of
- 10 x Handstand Push-Ups
- 10 x Deadhang pull-ups
- Run 400m

My time... 24:30
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Old 06-14-2010, 10:53 AM   #53
David Glass
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Saturday did the following

DROM

Work up to 255# Bench Press, then...

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

Then, run 2.15 miles... 22:00, at 10:18/mi average

Then, Wipers (straight and lateral leg raises while lying down holding a 95# barbell upright)
6, 7, 4, 3, 5
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Old 06-20-2010, 04:57 PM   #54
David Glass
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Wow, a full week's worth of training and no logging.... tsc... tsc...

Anyhow, this is what I did last week:

Tuesday
Warmup: DROM

Back Squat: Build to 235# then
5, 2... Dang! Miserable day

I had spent a full week without doing any squatting. Most I'd do would be some hip related movements (see last week's worth of logs). I was expecting to be nice and strong here. Other than the fact that I was attempting a set every 2:00, I really don't know what happened. Quit straight off after second set

Wednesday
Warmup: DROM

Press: Build to 145#, then
5, 5, 4, 3, 2

Then...
40# Weighted Chin-Ups
5, 5, 4, 4, 3

Then 4 sets of 11 Ab-rollers

Note: all day I was still following one set every 2:00

Thursday: Rest

Friday
Warmup: DROM

Back Squat: Build to 215#, then
5, 5, 5, 5, 3

I wussed out at on the last set, mainly because I wanted an excuse to do 215# again on my next workout

Saturday:
Bench Press
255#, 5, 4, 3, 3, 2

Then 45:00 of rowing
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Old 06-21-2010, 05:15 PM   #55
David Glass
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DROM +

Deadlift
1 x 5 @ 135#
1 x 3 @ 185#
1 x 2 @ 245#
3 x 5 @ 310#

No sweat!... Well, a little, but it was hot, so I'm justified
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Old 06-23-2010, 10:57 AM   #56
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DROM

5 rounds for time of
- 10 x 135# Thrusters
- 10 x DeadHang Pull-Ups
- 30 Double-Unders

I finished 4 rounds at 30:33... Couldn't coordinate with the double-unders anymore
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Old 06-26-2010, 07:46 AM   #57
David Glass
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Wednesday
150 burpees for time... 22:40


Thursday
5 rounds for time of

- 20 static forward lunges (10/leg)
- 15 x 1.5 pood KB swings
- 400m run

24:20
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Old 06-30-2010, 07:26 AM   #58
David Glass
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No training Friday or Saturday, mowed lawn on Sunday

Monday
DROM

Back Squat
1 x 5 @ 135#
1 x 4 @ 185#

215#
5, 5, 5, 4, 2

Tuesday
DROM

Bench Press
1 x 5 @ 135#
1 x 5 @ 185#
1 x 3 @ 225#

255#
5, 4, 3, 1

Incline Bench @ 155#
6, 8, 6, 6, 6
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Old 06-30-2010, 02:00 PM   #59
stephan marcella
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Come on David.....you are benching more than you squat.....Ramp it up, Brother!
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Old 07-07-2010, 06:19 AM   #60
David Glass
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Quote:
Originally Posted by stephan marcella View Post
Come on David.....you are benching more than you squat.....Ramp it up, Brother!
Easier said than done.

I did realize one of the reasons I might be so inconsistent with the weight: Apparently, each time I squat, I'm able to go deeper, notably moreso the last time I did back squa with 215#, just fell in the hole, caught the bounce, and was consistently getting stuck at parallel. I think once I'm over this, I'll be stacking on some weight.

I've got a whole week's worth of training I haven't been logging.

In essence, I trained

Sunday:
DROM, then

5 rounds for time of:
- 10 x 115# SDHP
- 10 x Ring Dips
- Run 400m

My time... 24:06 (new PR, first sub-25)

Monday
DROM, plenty of squat stretching (calves and elboeing out the knees getting into full squat depth)

Back Squat
1 x 5 @ 95#
1 x 5 @ 135#
1 x 3 @ 185#

215#
5, 4, 3... (calling it a day, lots of trouble getting out of the hole. In fact, on my second set, I only did 2, racked it, got ticked off, pulled it out again, did 2 more... same thing, trouble getting out of the hole). I have some footage of me warming up, depth was pretty awesom... unfortunately, didn't get any of the workout (battery died)

Tuesday
DROM

Bench Press
1 x 8 @ 115#
1 x 5 @ 155#
1 x 4 @ 185#
1 x 3 @ 225#
5 x 5 @ 255# (graduating to 265# on next workout HUZZAH!!!)

Inclined Bench Press... as quickly as possible, swapping weight with training partner and going immediately into the set

185#
5, 3, 4, 3 (one set every 2 minutes or less, estimated)
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