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Jason A Smith 11-15-2010 09:05 PM

Re: Jason's Workout Log

BS 3X5 295 5/5/3
Press 3X5 125 4/5/4+1

Not my best effort tonight but not too bad either. I got a PR for 5 on the squats and was 1 rep short on press even though I was tired. Pretty happy and will try to keep at amateur and milk some more gains. May even do another reset. We'll see. No DWOD today, still trying to recover my calves and box jumps and sprints were not on the menu.

Jason A Smith 11-17-2010 08:15 PM

Re: Jason's Workout Log
Rested yesterday, lack of sleep. Back today !

Bypassed the SWOD it was pull ups, maybe I'll do some sets tomorrow

AMRAP in 15 min
3 DL 275
6 ring dips
9 T2B
8 full rounds + 3DL + 1RD

That was plenty tough and that is by far the heaviest I have ever done on a metcon with DL's. I have definitely gotten stronger. Used my lifting shoes as well and really liked doing deads in them which surprised me.

Bad news for me is that I had to "inregister" for the comp in Winnipeg :( Our daughter has a minor hockey day in town that day and I help out with the hockey team. Oh well next time.

Jason A Smith 11-19-2010 05:52 PM

Re: Jason's Workout Log
Rested yesterday and played hockey:

Squat 3X5 295 [B]PR[/B]
Bench 3X5 185 [B]PR[/B]

"The Ensign"
6 rounds of
AMRAP in 3 min
3 PC's 155
6 push ups
9 air squats/rings dips
rest 1 min
air squats rnds 1,3,5 ring dips rnds 2,4,6
14 rounds total:
3 + 2PC's
1 + PC's + push ups

Really pleased with the squat and bench PR, took a couple tries but got them both and was a little tired today from hockey and our little daughter was up last night sick. DWOD was heavy for me as I used Rx'd weight which isn't normally the case. I noticed I went past 5,000 views as well. To all those looking in....thank you very much.

Also of note is I have been looking at doing a Westside stint to see what it's like. I see the guy who wrote the article and anyone else that has ever done it really likes it and has made progress as well. We'll see as I really like doing CFFB.

Jason A Smith 11-20-2010 02:44 PM

Re: Jason's Workout Log

4 rounds for time:
500m row
20 alternating RT/LT power clean & push press 52.5# DB
10 GHD sit ups

That was tough and unusually longer than normal. Felt good though to work that long for a change.

Jason A Smith 11-21-2010 11:42 AM

Re: Jason's Workout Log

30 BW back squats (165)
row 450m
30 burpees

ASWOD: (from yesterday)
3X10 chin ups

I feel not good right now. Stomach feels funny, went unbroken on squats burpees not so much. Note to self not as much food pre-WOD next time.

Jason A Smith 11-24-2010 09:25 PM

Re: Jason's Workout Log
Took an extra rest day and listened to my body, today:

DL 1X5 360 (got three and stopped my back was rounding, one more try next time)
3 X max pull ups 10,10,10 time to add reps

20 DB thrusters 45 lbs
5 burpees
15 DB thrusters
5 broad jumps (minimum 6 ft)
10 DB thrusters
5 burpees
5 DB thrusters
5 broad jumps

Felt heavy right from the start. Happy with DL's today going for 5 next time.

Jason A Smith 11-26-2010 04:17 PM

Re: Jason's Workout Log
Rest day yesterday, today:

BS 3X5 300 [B]PR[/B] and my goal !
BP 3X5 190 5/2/0 shoulder crunchy needs some help ! still a 5RM for me !

Tabata ball slams
rest 1 min
Tabata burpees
rest 1 min
Tabata ball slams
lowest is score, got 10/7/10

Really stoked about hitting the 300 on my squat, they felt good too. Bummed about my shoulder but I will work it over with a lacrosse ball and see if that helps. Likely rest tomorrow and go on Sunday a little bit of a lighter week.

Jason A Smith 11-28-2010 12:12 PM

Re: Jason's Workout Log
Went on a shopping extravaganza yesterday and ate....gasp tacos, today:

Did Thursday's ASWOD:
PC 5X3 185 [B]PR[/B]
3 X max supine ring pull ups 22/18/16 (+3 total from last time)

Nothing else of note. I may do a couple 1000m repeats later on the rower or an easy 2k to get some of the lactic acid out of my legs. Pretty pleased with another PR. I should check my goals I think I have them all checked off except the pull ups which I should be able to do anyway.

Jason A Smith 11-29-2010 08:56 PM

Re: Jason's Workout Log
No WODs today, went to a funeral for a couple kids in town killed in a large accident last week. We live in a little town of about 1000 people very tough week in the community.

I am officially going to jump to "Collegiate" programming and see how it goes for the month. I am happy I made all my goals except pressing but I will get there likely in 2011. I also took advantage of the deal at Sorinex today and bought a GHD. Not very many pieces left in our gym. Leah got a squat/press stand as well. Need a big and little KB (his and hers) and maybe a slam/med ball or two, one for Leah, a sledge and a rope to climb if we ever move to the garage. May get a sled/prowler to. I love buying stuff !

Jason A Smith 11-30-2010 08:56 PM

Re: Jason's Workout Log
Rest day yesterday, today:

Squat 5X1 315
Bench 5X5 warmed up and decided to rest my shoulder

5 rounds
HS hold 30s
Max rep HSPUs 5/5/2(fell)/4/6
Hold top of pull up 30s
Max rep strict pull ups 4/5/3/5/5
Hold top of ring dip 30s
Max rep ring dips 3/5/5/5/5
Total: 67

I could've done way better at this but my shoulder really is sore I better go work out the knots or I'll be sorry. Made the jump to Collegiate programming, hoping to continue to make gains.

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