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[B][U]June 18[/U][/B]
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.

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Wendler: Deadlifts: 5X285,325,370 (6R).

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
8:36.
Scale Bar only for OHS to work on form. Bike instead of run. This is 90 sec. faster than last time with the same scales.:pepper::pepper::pepper:

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Today: squats 5 x 3 reps: 195, 205, 225, 235, 245(couldn't get all the way down on 3rd rep), 245 (same, but almost got to below parallel). Heaviest I've ever tried.

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I have been off the thread for a while but have been working out pretty consistently. Today worked out with my son.

Warm up - jump rope 10 min

Wod - 50lb each hand db bench press
55lb each hand suitcase squats
invert lat pullups

Reps- 17,15,13,11,9

150 reps. 45lb bar bench press (no breaks)

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Great Nancy times, folks! She & me have a bad relationship!! :D Don't know how anyone can run after each set of OHS even with just the bar!!

Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Jim - Love that Fran time! Can't believe you're out of practice!

Tim - Welcome back!

Michelle - I'm the opposite of you. My cleans need the work!

[B]WU:[/B]
Missed the regular warm up
10 PVC pass throughs
PVC press downs (4 sets)
rotator cuff openners

[B]WOD:[/B]
2-2-2-2-2-2-2 weighted pull ups

11.2#, 14#, 19.6#(1), 22.4#(f), 19.6#(1), 18.2#, 19.6#(1)

[I]Pull ups are a REAL goat. But the good thing is that I can jump up to reach the bar @~8ft. I've also found a place outside my building to practice Pull ups![/I]

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[QUOTE=William Hoogsteden;949995]Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Bill: how did you get black and blue, did you fall? I'm being really careful and keeping form very strict. Since I never did squats until about 6 months ago, I'm sure I'll make quick gains and then plateau. I don't have much interest in going super heavy, but it's hard not to challenge yourself once you've conquered a particular poundage.

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Ive fallen under 145#..... just got all soft in the bottom and kept going down - with the bar on my back. no black and blue tho. :)

[B]6_18_11 Saturday[/B] Blairstown
quickie, out today. I can feel my supraspinatus catching. strangely overhead stuff, snatch, pullups none of that bother it.. have to keep an eye and be careful.

Warmup

[B]Front Squat[/B] deadhangs between, not happy w/ROM today first one was the best. Im stuck w/my nose at the bar on the rest, but my forearms there are perpendicular to the floor (have really long arms)
65#/3
75#/3
85#/3 (2)
95#/3
100#/2
105 (2)

[B]Leg Ext[/B] havent done one of these in 20 yrs, light ones - hold at top 3 sec lower will have to see if it affects the knees
50#/10 (3)

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[QUOTE=Jim Colby;949920][B][U]June 18[/U][/B]
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.[/QUOTE]
Congratulations!!

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58 mile bike up Rt. 22 to Brewster and then to Rt. 121, to North Salem, detour west to Rt. 116, back to 121 to 22 and home. *Too much, too soon. Kinda bonked. *A large bowl of my kids Annies pasta and a lot of water to try to revive. *Cannot move.*



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06.17.11

@the Dam

1/4 mile jog
6x120 stairs up, then down, mostly jogging
1/4 mile jog


06.18.11
Wendler 5/3/1, Month 5, Week 3
Dead Lift Day

WARM
DL
5x185

WOD
DL
5x265
3x300
2x335

Had at least 1-2 more in me on the heavy set, but my tweaked hammie (from Sunday) started screaming at me a bit. DRAG. I am going to have to take it relatively easy on DL for a cycle, I'm afraid, and get this thing rehabbed a bit, though I did push my 1RM up to around 370 (at least in terms of what I did in week 1 this month and what I think I could have done today with no hammie pull).

Also gonna get a bit more serious about the diet for a while, been getting a bit porkier of late and I think some of that could just be the anabolic effect of the work I'm doing (including the sprints), but I also feel like I'm doing enough low-to-moderate intensity stuff that I shouldn't be packing on pounds quite like this. 205-210 with no strength loss would be great, although I think I am going to lose some DL strength due to the hammie.