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06-20-2010, 02:02 PM
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#1
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Member
Join Date: Jul 2008
Posts: 223
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Win's Log
Moving my workout log to a new home.
Just finished week 1 of the second cycle of 5/3/1.
Today:
Squats - warm up, then 5@115, 5@135, 10@155
Hang power clean & push press - 5@80, 5@95, 6@105
Weighted dips - 3 sets of 8 with 45lbs
Farmer's walk - 100lb db per hand, length of gym, 2 walks.
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06-22-2010, 05:45 PM
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#2
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Member
Join Date: Jul 2008
Posts: 223
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Walked 30 minutes last night.
Today: 7 rounds on the heavy bag, 1 minute each with 30 seconds rest between each round. Followed by 50 kb swings. Total time about 11:30.
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06-25-2010, 01:06 PM
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#3
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts: 3@185, 3@210, 6@235
3 sets of 8 at 145
Bench: 3@125, 3@140, 6@160
3 sets of 10 at 100
2 sets of 5 L-pull ups
1 set of 5 L-chin ups
1 set of 6 hanging leg raises
1 set of 12 shrugs w/2 65s
1 set of 16 shrugs with hammer bench at 90
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06-25-2010, 06:25 PM
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#4
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Glad to have you logging your stuff over here. Any particular goals or competitions you are training for? I like the heavy bag work.
__________________
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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06-28-2010, 07:14 AM
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#5
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Member
Join Date: Jul 2008
Posts: 223
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Hey Derek. I'm not training for any competitions, as I'm currently pretty weak (those weights are pounds and not kilos). I lost a lot of weight doing the xfit main site workouts for a couple of years, and my strength suffered.
My current goals are pretty meager: 2x body weight DL, 1.5x body weight squat, 1.25x body weight bench, and 1x body weight overhead. Meager, but manageable in the relative short term. I'm planning on meeting these goals by year end.
Oh yeah, and the heavy bag stuff is because a) it augments my martial arts training, and b) it's a lot of fun.
Last edited by Winfield Featherston : 06-29-2010 at 09:18 AM.
Reason: added bit about bag training
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06-28-2010, 07:19 AM
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#6
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Member
Join Date: Jul 2008
Posts: 223
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Squats 3@125, 3@145, 6@160, 3 sets of 10 @ 100
Hang PC and PP 3@85, 3@95, 4@110, 3 sets of 10 at 65
Weighted dips with 45lbs, 8, 8, 7
Farmer's walk w/100lbs per hand, length of gym and back.
Afterwards, moved a few hundred lbs of dirt from the front of the house to the back - got some sun though.
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06-29-2010, 09:20 AM
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#7
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Member
Join Date: Jul 2008
Posts: 223
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50 kettlebell swings,
7 rounds on the heavy bag, 1 minute each with 30 seconds rest between each round,
50 kb swings.
Total time about 12:00.
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06-29-2010, 11:14 AM
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#8
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Quote:
Originally Posted by Winfield Featherston
Hey Derek. I'm not training for any competitions, as I'm currently pretty weak (those weights are pounds and not kilos). I lost a lot of weight doing the xfit main site workouts for a couple of years, and my strength suffered.
My current goals are pretty meager: 2x body weight DL, 1.5x body weight squat, 1.25x body weight bench, and 1x body weight overhead. Meager, but manageable in the relative short term. I'm planning on meeting these goals by year end.
Oh yeah, and the heavy bag stuff is because a) it augments my martial arts training, and b) it's a lot of fun.
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I am right there with you on those goals. I think they are great for the end of the year. In fact I would love to have a 1x press by then.
__________________
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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07-02-2010, 05:16 PM
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#9
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts 5@195, 3@225, 4@250,
then 3x8@145
Bench 5@130, 3@150, 5@165
then 3x10@100
2 sets of 5 L-pull ups
1 set of 5 chins
1 set of 8 hanging leg raises
2 sets of shrugs on hammer machine with 90lbs
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07-03-2010, 09:56 PM
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#10
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Member
Join Date: Jul 2008
Posts: 223
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Today: 2 hours of martial arts, followed by about an hour of recreational swimming.
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