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Old 09-18-2006, 06:27 PM   #1
John Seiler
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Sunday 9/17/06; Lower Body:

OHS: 1x135,145,145,135,135
FS: 2x185,205,225,225,225
BS: 3x225,275,275,275,275

In retrospect, didn't like doing Back Squats last. I felt strength was compromised on the exercise I feel is most important.

(Message edited by john_seiler on September 18, 2006)
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Old 09-18-2006, 06:28 PM   #2
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Monday 9/18/06: Crossfit:

50 reps of Clean & Jerk with 95 pounds for time. 3:58.

(Message edited by john_seiler on September 18, 2006)
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Old 09-19-2006, 12:03 PM   #3
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rest day.
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Old 09-20-2006, 06:07 PM   #4
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Wednesday 9/20/06; Upper Body:

Ring Dip (BW): 5,7,7,7
Seated Row: 5x150,(5x162.5)x4
Military Press: (5x95)x5

Didn't do 5th set of Ring Dip. Right Shoulder/tricep still sore and weak. Really feeling lack of strength from past few weeks of shoulder and elbow problems.
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Old 09-21-2006, 05:10 PM   #5
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Thursday 9/21/06; Crossfit:

Tuesday 060919
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Total reps from all 32 intervals: 380
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Old 09-24-2006, 08:03 AM   #6
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Friday 9/22/06: Rest Day
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Old 09-24-2006, 08:07 AM   #7
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Sat 9/23/06; Total Body/Olympic:

Power Clean & Jerk: 135,145,155,160,165,170,175-fail,(135x3).
-Really struggled with form. Popped 170 up pretty easily and then failed at 175 twice? Happy to be doing these as a more regular part of my new schedule.

Deadlift: 315,365,405,435,405
-Hadn't done any heavy deads in a long time and it showed.
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Old 09-26-2006, 11:06 AM   #8
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Sunday 9/24; Crossfit:

Missed. Sister in town.
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Old 09-26-2006, 11:06 AM   #9
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Monday 9/25/06; Rest Day
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Old 09-26-2006, 03:51 PM   #10
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Tuesday 9/26/06; Lower Body:

Back Squat: 2x269,285,275,275,275,280,285,285,290,275
1 minute rest intervals

OHS: 3x89,1x109,1x119 felt weak on this and tweaked left shoulder on last set so stopped.
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