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Michael A. Jones 02-08-2012 11:59 AM

Re: Mike's Mad Log

[I]PVC pipe "muscle mashing" and 30 wall squats[/I]

Back Squats
6x 155
4x 190
2x 220
2x 250
2x 285
I felt good and strong, so I pushed up to 325; :sniper:gunning for new PR....Got it!!! As I said, I was feeling really good. I increased the weight by 5# and used the LBBS technique to get a PR of 330#.:kicking0:

4 rds
10 floor wipers 75#
20 K2E
30 SU

Finished off with 5x 30:10 on the heavy bag. Today was a good day!!

Michael A. Jones 02-09-2012 01:08 PM

Re: Mike's Mad Log

[I]Burgener WU, 10 weighted pull ups 50# and 10 HSPU[/I]

Push Press
4x3 150#

8 minute AMRAP:
10 KBS 50#
10 Ring dips
5 Push jerks 135#
7 rds + 10 KBS and 2 dips

Finished off with a 1 mile jog and stretching. I'm afraid that my left calf is still screaming from the sprints the other day.....I'm glad that I didn't follow the CF main WOD today:p

Michael A. Jones 02-10-2012 05:35 PM

Re: Mike's Mad Log

[I]3x12 Good mornings, squats and back extensions as warm up[/I]


Deadlifts-70% of 1RM
5x3 285#

I've decided to try a new method for my strength training. Every session, I'll increase weight percentages and fluctuate sets and reps. I'll train in this fashion and see what kind of gains I can accomplish....

Finished off with 4 rds on the heavy bag. I did 30:40 w/ 30 SU during 40 sec "rest" period.

Michael A. Jones 02-11-2012 06:17 PM

Re: Mike's Mad Log

[B]REST DAY[/B] :snore:

Michael A. Jones 02-12-2012 03:27 PM

Re: Mike's Mad Log

[I]30 Jumping jacks and Samson stretch[/I]


100 rope singles
40 squats
20 hammer strikes
10 KBS 50#
5 ball slams 15#

[B]Post WOD[/B]

4 rds
10 K2E
20 leg lifts
20 Russian twists 15#
10 Spiderman planks (used furniture sliders)

8 rds 30:30 on the heavy bag and stretching.

Michael A. Jones 02-13-2012 09:39 AM

Re: Mike's Mad Log

[I]Mobility WOD for rack positioning and 30 wall squats[/I]


I followed the Crossfit Main WOD today.

Front squat 3-3-3-3-3


I felt good this morning, so I pressed it. I made the jump to 265, then 270 which was 50# over my last PR. I rested an additional 3 minutes and added 15 more. New PR 285#!!!!!!:pepper:
I am increasingly happy with the gains I am seeing with my new programming. Now that I have cut back on so much METCON and studying techniques, I can better reach some of my goals. Also, mobility issues have become less and less frequent.;)

Michael A. Jones 02-14-2012 02:57 PM

Re: Mike's Mad Log

[I]Burgener WU, dislocations and 10 HSPU[/I]


2 rds
5 Shoulder press 135#, then rest 2 minute
5 Push Press 155#, then rest 2 minute
5 Push Jerk 175#, then rest 2 minute

4 RFT:
10 KB press 35#
10 KB rows 35#
20 BW rope pulls ( my sub for rope climbs)

Pretty decent training session. I plan to do some rowing tomorrow. I'd like to run but the weather has ben crappy....

Michael A. Jones 02-15-2012 12:25 PM

Re: Mike's Mad Log

No rowing afterall.....:( Damned AF folks were out in force this morning. Didn't want to wait around.

[I]Warm up consisted of 50 rope singles, 20 squats, 10 Samsons, and 20 ea Good mornings 45#, glute bridges 135#, crunches, leg lifts and back extensions.[/I]


10x135, 5x 185 and 3x 215

Deadlifts 3x3 @ 350#
85% of 1RM
I took a 4 minute rest between sets.

[U]NOTE:[/U][U]Was supposed to do 80% today but looked at the wrong date....[/U]

I finished off by practicing the snatch grip DL with 205#. I read up on the variations of the DL, and will start incorporating them into my training. Next week, I'll hit up the sumo style after my WOD.

Michael A. Jones 02-16-2012 07:49 PM

Re: Mike's Mad Log


I felt alot better after finally getting a decent nights sleep. I rigged up a DIY GHD on my squat rack and did 3x30 SU.

Stretched, foam rolling and used my Miracle Balls for some additional stress relief.

Michael A. Jones 02-17-2012 11:35 AM

Re: Mike's Mad Log

[I]Warm up consisted of 50 rope singles, 40 monkey squats, and active stretching.[/I]


Back Squats 5x3 @ 230#
70% of 1RM
I took a 2 minute rest between sets. Afterwards, I did 2 rds of 20 split lunges, 20 wall balls 20# and 10 weighted squat jumps 35#. My legs are gonna hate me tomorrow....:rofl:

[B]Post WOD[/B]

4 rds
10 K2E
10 Hip thrusts
20 Spiderman planks (used furniture sliders)

6 rds 40:15 on the heavy bag and stretching.

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