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Old 01-19-2013, 04:56 PM   #1
Christopher Walls
Member Christopher Walls is offline
 
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Back to it, this time with LDDD

If you want to know what condition I have, it's in my signature

Past WODs:

http://www.crossfitbrandx.com/index....1b44444bb/P40/

Today

WU
Box jumps (small bench, medium boxes, big box)
60 yard runs
High Knees
Hip Swings

WO
Run 400m - 1:46 (Benchmark: 2:04)
Walk 400m
Run 800m - 4:14 (Benchmark: 4:20)
Walk 400m
Run 400m slowly

CD
Walk 400m
Stretching

Comments: Wasn’t hydrated, didn’t go to sleep until 11:30 pm and ate a heavy meal before running and I still beat the benchmarks. Rest day tomorrow. Never going to do those 3 things again.
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Old 01-21-2013, 11:03 AM   #2
Christopher Walls
Member Christopher Walls is offline
 
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: Back to it, this time with LDDD

WU
3 min treadmill
Joint ROM
Bar x 5
115 x 3

WO (Find 1RM of Squat for CFSB)
135 - 155 - 185 - 205 - 225 - 235 - 250(PR, 1.32% of body weight)

CD
Walking around

Comments: Beautiful. Everything was perfect today. Only 50lbs shy of my last squat max (2009)...Iíll be back there in no time.

Also going to start a mix of CFSB and WSBB...more to come.
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Old 01-22-2013, 01:46 PM   #3
Christopher Walls
Member Christopher Walls is offline
 
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: Back to it, this time with LDDD

WU
5 min treadmill
Joint ROM
Bar x 5
65 x 3
65 x 3

WO (Find 1RM of Bench for CFSB)
95 - 105 - 115 - 125 - 135 - 145 - 155 (PR, 0.81% of body weight)

CD
Front squat form work
Foam roll, IT band

Comments: Didn't expect much as this was my last PR (2009). Nice to see I haven't lost much strength over the years.

Last edited by Christopher Walls; 01-22-2013 at 02:07 PM..
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Old 01-23-2013, 10:01 AM   #4
Christopher Walls
Member Christopher Walls is offline
 
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: Back to it, this time with LDDD

Rest day.

Program Layout

Max Effort Day
-Upper (Monday)
-5 sets, work up to 5RM
-Lifts: Flat Bench, Incline Bench, CGBP (Rotate per week)
-Assistance: Upper back, Tricep, Shoulders, Abs (3 sets, 10 reps)
-MetCon: 1 mile run

-Lower (Tuesday)
-5 sets, work up to 5RM
-Lifts: Front Squat, Back Squat, Box Squat (Rotate per week)
-Assistance: Hamstring, Quad, Abs (3 sets, 10 reps)
-Speed/Interval work

Dynamic Effort Day
-Upper (Thursday)
-8 sets, 3 reps
-1 percent per week, switch percents every week, total 3 weeks (55/60/65)
-Assistance: Mil. Press (3 sets, 6 reps), Upper back, Triceps, Biceps (10 reps)
-MetCon: 1 mile @ 6.0 mph

-Lower (Friday)
-Squat: 12 sets, 2 reps @ 55% of 1RM
-Deadlift: 6 reps @ 55% of 1RM
-Assistance: Hamstring, Quad, Abs (Max reps)

Saturday: 2.0 mile

START TOMORROW
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Old 01-24-2013, 11:15 AM   #5
Christopher Walls
Member Christopher Walls is offline
 
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: Back to it, this time with LDDD

Dynamic Effort Day

WU
5 min treadmill
Joint ROM
Bar x 5
95 x 5

Workout
-Upper/Bench
-8 sets, 3 reps @ 85 lbs (:30 rest between sets)
-Assistance: Mil. Press (3 sets, 6 reps @ 65, 95, 85), Upper back (Pull ups), Triceps (Dips), Biceps (Pull ups and 25# curls) (10 reps)
-MetCon: 1 mile @ 6.0 mph

Comments: Mil. Press is a lot weaker than I thought. Used 85 lbs of assistance on Pull ups and Dips. The run was great. I can feel the DOMS already....
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Old 01-28-2013, 01:45 PM   #6
Christopher Walls
Member Christopher Walls is offline
 
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: Back to it, this time with LDDD

Rested friday and the weekend.

Warm Up
5 min treadmill
Joint ROM
Bar x 5
95 x 5

Max Effort Day
-Upper
-5 sets, work up to 5RM (100, 105, 110, 115, 125)
-Lifts: Flat Bench (Week 1)
-Assistance: Upper back (Row, 3x10), Tricep (Skull Crusher, 3x10), Shoulders (Front/Side Raise, 2x10), Abs (Setting 4 Decline, 10lb weight on chest x 10, Holding weight out in front x 10, AF style x 20)
-MetCon: 1 mile run @ 4.0 mph

Comments: Work sets were just right. Could have gone heavier on the weighted ab work. Run was a nice, gentle recovery pace.
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