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Old 08-22-2010, 03:34 PM   #41
Derek Simonds
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My golf cart will at least be at the Iron Curtain. I might be out of town. Hope to meet you f2f there.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 08-25-2010, 06:30 PM   #42
Dave Coughlin
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Hope to see your at IC2010 as well, Derek; however, if you have to work out-of-town, I'll be sure to take a picture of me with your golf cart and tag you on FB.

L-O-N-G W-E-E-K

8/22/2010 @FD

cfwu 1x10

Bench Press-cycle 3/week 1
45*5, 135*5, 135*5, 185*5, 210*5, 240*11
(last cycle was 235#x12)

Pushups, dips

8/23: 10am-1am thrashing at PT job...very tired
8/24: rest day, see above

8/25/2010 @FD

cfwu 1x10

Shoulder Press-cycle 3 week 2
45*5, 75*5, 105*5, 135*3, 155*3, 175*7
(last cycle was 170# x7)

Dead-hang bar dips, 5x10

*Work has left me very beat down for the past couple of days; couple that with my sporadic eating, and you have a recipe for crap workouts. Luckily, I have pushed off the metcon the past couple of days, and it has kept me pretty fresh for the kids, strength days, and work. The BPs felt ok, considering I didn't have a spotter. It's really pretty wierd how quickly I can hit the wall when doing high-weight max-rep shoulder presses. At my 6th rep@175#, I felt pretty good, and was looking towards 8 or 9 or even 10...About halfway up #7 I hit the wall, and was lucky to get the rep. I tried another attempt, but that was comical. Looking forward to squats and some MC fun in the morning....
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Old 08-26-2010, 02:55 PM   #43
Dave Coughlin
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8/26/2010 @CFFB

cfwu 2x10

Back Squat-cycle 2 week 1
45*8, 135*5, 135*5, 185*5, 210*5, 245*5, 280*10
(last cycle was 275*10 IIRC:shrug

5 sets, starting every :90 (I used 65#)
2 RDLs
2 jump shrugs
2 HPCs
2 mid-HPCs
2 PCs
2 cleans

CFFB WOD-work up to a 1RM Power Clean
135, 155, 185, 225, 245F, 245, 265F, 265F

*Wierd throat thingy is still messing with me, but not imposing any physical limitations on me. I was happy to get in my 531 squat day, and was pretty pleased with my depth on the 280x10 set. Doing the PCs were pretty much a skill day more than anything. I haven't done any type of cleans outside of the 2x I've tried the Grace WOD the past few months, so I was glad to get in the much-needed work. My 1RM for a PC was 265# at last year's Iron Curtain event, but it felt a lot easier that today's attempts at the same weight. My legs were pretty drained near the end of today's PCs, so I'll just write it up to that. After this last 531 cycle, I'll probably try to stretch each 531 cycle over two weeks, and get in more metcon, Oly lifts, and advance CF movements.
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Old 08-28-2010, 01:39 PM   #44
Dave Coughlin
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8/28/2010 @ CFFB

Filthy Fifty-time sucked

There is a major hole in my fitness, at about the 22:00 mark. I will try to address this type of duration workout every 7-10 days. Track tomorrow, I hope. (Across from Howard Middle in Orlando FYI)....
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Old 08-30-2010, 11:42 AM   #45
Dave Coughlin
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8/30/2010 @CFFB

CFWU 2x10

Deadlift-cycle 3 week 2
95*5, 135*5, 185*3, 225*3, 320*3, 365*3, 420*5
(last cycle was 375*10-big jump in weight after my 505#)

Metcon
21/15/9 of Power Clean/Push Jerk 95#
4:49

1 20' rope climb

Easy 5K row (D6)-23:10

*Pretty solid day, plus I got back on the clean-eating wagon yesterday. Legs/hamstrings were still really sore from F50 on Saturday; I haven't done much lunge walking, good mornings, or box jumps...which all makes sense. I tried to stretch it out more than usual because of that, but couldn't get to 100%. The 420 DL set came without an issue for the first four reps, but it took a lot out of me for #5. I opted out a little earlier than usual, given my PC issues coming into today. Still, I'm fairly certain that 420 is my new 5RM, so I can't complain about it. I then did the group WOD with the owner, who smoked it in 3:39. The first round of PCs were unbroken, but everything else was broken up. My time was still about 3mins faster than anyone else in the AM classes. After the WOD, I thought I heard the owner say "OK Dave, lets go grab a rope!", so I had a quite painful 20' rope ascent. Once I finished, he told me "A ROWER, Dave, not a rope! Lets do 5K easy..." So I took it pretty easy on the 5k row, which helped loosen up my PC and my arms. Good day-hoping for some sled fun on shift tomorrow...
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Old 08-30-2010, 01:22 PM   #46
Derek Simonds
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You are seriously an animal. I would have at least paused for clarification before starting my ascent
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 09-01-2010, 11:40 AM   #47
Dave Coughlin
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Derek-I am hardly an animal, but thanks. Plus, I have to go non-stop because once I stop....it's all over.

9/1/2010 @WW

cfwu 1*10, lots of shoulder mobility

Bench Press-week 2 of Cy3
(used a smith machine due to location/time factors; assuming bar=25#)
135*5, 135*5, 205*3, 225*3, 255*5

Assistance-games standard pushups, 2*15

Conditioning
Logistically-hindered Litvi Shuttles
Three rounds of:
-8 front squats, 75# DB in each hand (mimicking a FS rack position)
-4x shuttle run out&back on the basketball court outside (100ish ft one way)
-rest as needed (2-4 mins for me)

*I know-don't use Smith machines for benching. I was in a huge time crunch, plus we were quite busy last night at work, so I thought something was better than nothing. I'm not at all happy with the benching, I didn't have much strength to start and I almost left after my second work set. I really wanted to try some variation of the Litvi Sprint, so I thought this was a pretty good version of it-considering my crappy location. Once I get my bar back home, after my transfer goes through at work, I plan on doing these a lot more. My legs were hurting after the first round, but my lungs were on fire as I finished each couplet. My tri experience has taught me to not go all out when running off a long bike, so I applied the same principles today. Still, the quick turnarounds probably gave me more than then intended amount of slight rest. Doing a 400m or 200m instead will probably have me seeing things. All-in-all, the conditioning work saved the day for me.
**BTW last night I entered the Central Florida Strongman Contest, in the novice division. Should be fun
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Old 09-01-2010, 11:54 AM   #48
Derek Simonds
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I saw the date was the 18th. Sounds like a lot of fun.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-02-2010, 11:11 AM   #49
Dave Coughlin
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Derek-It should be a cool event, at least it will prime me for out daughter's 3rd birthday party the next day @Fun Spot....Seriously, the only event that really frightens me is the yoke walk @500 lbs. I should be able to steadily get through the other stuff. I'll try to get some pics...


9/2/2010 @Random gym

Two hours of full-court basketball...
THEN

Back Squat-week 2 cycle3
45*8, 135*5, 230*3, 260*3, 305*6

*I wasn't planning on doing my squats today, because I was roped into playing basketball with a bunch of other FFs this AM. We played 5on5, with four nonstop 20 minute quarters; I pretty much played half the time. Once we finished, I was eyeballing the adjecent weight room, and was pleased to see an empty squat rack. So I crept over there, and banged out some BS. I didn't have my 531 template with me, so I just guessed at the weights; amazingly, I was correct on the first two work sets. My max rep set was programmed for 290#, oops. I could have done more with 305#; however, my legs were pretty beat from the ballin' yo. Still, I am quite happy to be able to finish up this week's lifts, and hopefully I can knock out my last hard week before I leave for Cleveland for the weekend on Friday 9/10.
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Old 09-06-2010, 01:37 PM   #50
Dave Coughlin
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9/6/2010 @FD

cfwu 1x10, lots of stretching

Shoulder Press-cycle 3/week 3
45*5, 75*5, 105*5, 145*5, 165*3, 185*5
(last week was SP density sets at CFFB, so no 531 day)

Assistance: Bar Dips-5*10

Conditioning
Five rounds of:
-10 yd sled pull&push (225#)
-6 tire flips
then Five rounds of:
-10 yd sled pull&push (225#)
-flutter kicks

*I needed those extra rest days to knock out the remnants of my sickness earlier in the week, as well as prime myself for my last hard 531 week. Leaving for Cleveland on Friday, so I'm going to try to knock out four straight 531 big lift days and some metcon madness. That will set me up for a deload period, before being able to shake some rust off before the strongman event on 9/18/10. I'm fairly certain the 185# press was a 5RM PR, so that's neat. The last two reps were pretty tough, as my goal 225#x1 press is sort of within reach. Tomorrow is DLs at the FireBase....
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