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Old 05-23-2011, 06:38 AM   #541
Joshua Williams
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Re: JDub - Killing my softness

32m / 225 / WOD #568

Standing Press 5x15 of 45, 65, 85, 95, 100
15 yd sprints x 10
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Old 05-24-2011, 06:50 AM   #542
Joshua Williams
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Re: JDub - Killing my softness

32m / 224 / WOD #569

Front Squats
12x2 of 145(60%) (45 sec rest)

4 Cone Drill

5rds of:
Reverse grip bp 135 x 15
9 reps of assisted pu's (did 15 on the first, missed the last, rotator cuff acting up)
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Old 06-07-2011, 01:40 PM   #543
Joshua Williams
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Re: JDub - Killing my softness

missed recording 5 workouts
32m / 221 / WOD #570-75
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Old 06-08-2011, 07:24 AM   #544
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #576

Collegiate
Overhead Squat 8x2 (first time doing these since rotator cuff injury, 45, 55, 65, 85, 95x4 sets)
GHD Sit Ups 3x15 (used ab machine, did 90, 110, 130)

TUESDAY, 06.07.11: DAILY WOD
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups (did pull ups for 10 and 9, pu asst w/ 60lbs on the rest)
Ball Slams 40 lbs (only had 12lb ball)

12min
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Old 06-14-2011, 12:31 PM   #545
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #577

Collegiate
Press 1, 1, 1, 1, 1 95, 135, 155, 175, 185 (f)
Supine Ring Pull Ups 3 x max reps 15, 14, 13

Monday, 06.13.11: Daily WOD
Squat Cluster

Complete 25 reps:

Squat @ 85-90% of 1 RM (subbed press machine w/ 230lbs, due to knees)
*Perform as many reps as possible, usually done in 1-3 reps, rack the bar and rest no longer than 30 seconds between efforts. Keep going until you complete 25 total reps.

*If you rest longer than 30 seconds between efforts, count a penalty. Perform 5 burpees for every penalty. Penalties are assessed at end of the workout.

Post times, penalties and loads to comments.
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Old 06-21-2011, 06:35 AM   #546
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #578-90

Missed logging two other workouts

EXERCISE Set #1 Set #2 Set #3
Barbell Bench Press: 3 sets of 15 reps, 135 185 195(13)
Incline Dumbbell Flyes: 3 sets of 15 reps, 35 40 45
Flat Bench Cable Flyes: 3 sets of 15 reps, 30 20 20
Cable Lying Triceps Extension: 3 sets of 15 reps, 40 50 60
Triceps Pushdown: 3 sets of 15 reps, 90 100 110
Triceps Dips: 3 sets of 15 reps, bw bw bw
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Old 06-22-2011, 11:40 AM   #547
Joshua Williams
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Re: JDub - Killing my softness

33m / 222 / WOD #581

1 hr Bball
Leg Press 3x15 (230, 257, 270)
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Old 07-01-2011, 11:32 AM   #548
Joshua Williams
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Re: JDub - Killing my softness

33m / 222 / WOD #582

Wide grip pullups (150lb assist) 3 sets of 15 reps
bent over rows 3 sets of 15 reps (45, 50, 55)
lat pull down 3 sets of 15 reps (100)
barbell curl 3 sets of 15 reps (45)
hammer curls 3 sets of 15 reps (15)
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Old 07-08-2011, 09:58 AM   #549
Joshua Williams
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Re: JDub - Killing my softness

33m / 226 / WOD #583

Wide grip pullups (140lb assist) 3 sets of 15 reps
bent over rows 3 sets of 15 reps (55)
lat pull down 3 sets of 15 reps (100)
barbell curl 3 sets of 15 reps (50)
hammer curls 3 sets of 15 reps (20, 15, 15)
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Old 07-19-2011, 02:13 PM   #550
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #584-7

EXERCISE Set #1 Set #2 Set #3
Barbell Bench Press: 3 sets of 15 reps, 185 185 195(8)
Incline Dumbbell Flyes: 3 sets of 15 reps, 55
Flat Bench Cable Flyes: 3 sets of 15 reps, 20
Cable Lying Triceps Extension: 3 sets of 15 reps, 70, 80, 80
Triceps Pushdown: 3 sets of 15 reps, 110 120 130
Triceps Dips: 3 sets of 15 reps, 120 130 140

Lats

Running

EXERCISE Set #1 Set #2 Set #3
Barbell Bench Press: 3 sets of 15 reps, 185
Incline Dumbbell Flyes: 3 sets of 15 reps, 55
Flat Bench Cable Flyes: 3 sets of 15 reps, 20
Cable Lying Triceps Extension: 3 sets of 15 reps, 70, 80, 80
Triceps Pushdown: 3 sets of 15 reps, 110 120 130
Triceps Dips: 3 sets of 15 reps, 120 130 140
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