Re: Mike's Mad Log
 

20120208

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

[B]Strength[/B]
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:

[B]WOD[/B]
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!!

Re: Mike's Mad Log
 

20120209

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

[B]Strength[/B]
Push Press
4x3 150#

[B]WOD[/B]
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

Re: Mike's Mad Log
 

20120210

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

[B]Strength[/B]

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.

Re: Mike's Mad Log
 

20120211

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

Re: Mike's Mad Log
 

20120212

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

[B]WOD[/B]

3 RFT
100 rope singles
40 squats
20 hammer strikes
10 KBS 50#
5 ball slams 15#
[B][I]10:40[/I][/B]

[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.

Re: Mike's Mad Log
 

20120213

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

[B]Strength[/B]

I followed the Crossfit Main WOD today.

Front squat 3-3-3-3-3

185-205-215-235-255

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.;)

Re: Mike's Mad Log
 

20120214

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

[B]Strength[/B]

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

[B]WOD[/B]
4 RFT:
10 KB press 35#
10 KB rows 35#
20 BW rope pulls ( my sub for rope climbs)
3:54

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

Re: Mike's Mad Log
 

20120215

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]

[B]Strength[/B]

10x135, 5x 185 and 3x 215

[B]WOD[/B]
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.

Re: Mike's Mad Log
 

20120216

[B]ACTIVE REST DAY[/B]

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.

Re: Mike's Mad Log
 

20120217

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

[B]Strength[/B]

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.