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Search: Posts Made By: Tom Seryak
Forum: Competitions 07-29-2011, 08:34 AM
Replies: 994
Views: 141,833
Posted By Tom Seryak
Re: CF Games 2011 General Thread

shriveled adrenals?:shrug:
Forum: Pukie's Bucket 07-28-2011, 09:51 AM
Replies: 276
Views: 85,060
Posted By Tom Seryak
Re: Gillian Mounsey Article

maybe a better question is if you were going to devise an exercise program that called for a prescription that was inherently and unnecessarily dangerous, something that couldn't justify the rewards...
Forum: Pukie's Bucket 07-27-2011, 03:45 PM
Replies: 276
Views: 85,060
Posted By Tom Seryak
Re: Gillian Mounsey Article

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other...
Forum: Exercises 05-26-2011, 02:17 PM
Replies: 115
Views: 29,781
Posted By Tom Seryak
Re: are power cleans useful for the majority of lifters?

Michael-

I looked up your power clean post because because for your weight, it seems really pretty low. so noone else has to search:

w/f/s
http://board.crossfit.com/showthread.php?t=66453

your...
Forum: Fitness 05-04-2011, 07:32 PM
Replies: 5
Views: 5,760
Posted By Tom Seryak
Re: A month off

Are you talking take a month off from everything? or, just heavy lifting and crossfit type stuff? it sounds like you enjoy training, so taking a full month off from everything could prove...
Forum: Fitness 04-04-2011, 05:22 PM
Replies: 729
Views: 181,631
Posted By Tom Seryak
Re: Conjugate CF article

jordan,

it's hard to tell because i don't know what "conditioning" or "metcon" consists of. depending on what that would include, your proposed schedule could get to be way too much very quickly. ...
Forum: Fitness 04-02-2011, 06:26 PM
Replies: 729
Views: 181,631
Posted By Tom Seryak
Re: Conjugate CF article

I agree with you Chris. I no longer follow any of the "template" options that were discussed in my article. in fact, i had to go back and read it again just to see what was there LOL.

The...
Forum: Workout Logs 01-02-2011, 08:55 AM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Saturday 101231

back squat - 245x5, 280x5, 320x7

pistol squat - 3x10/leg
good morning - 3x10 @ 115
kte - 3x10

few hours later...jogged for 30 minutes
Forum: Workout Logs 12-30-2010, 05:36 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Thursday 101230

full snatch - worked up to 170x1x3 (90%)

21-15-9
95lb squat snatch
CTB pull-ups

9:12
Forum: Workout Logs 12-27-2010, 05:56 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Monday 101227

back squat - worked up to 410x1 (95%)

speed deadlift - 6x1 @ 365 (75%)

5 x 12 reps ghr, 12 reps ghd sit-up
Forum: Workout Logs 12-26-2010, 11:14 AM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Friday - rest

Saturday 101225

15-12-9 reps of:
155lb power clean and push jerk
CTB pull-ups
24" box jump

time: 10:21
Forum: Workout Logs 12-23-2010, 04:02 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Tuesday 101221

Jogged on dreadmill for 25 minutes @ 7.0mph

Wednesday 101222

bench press - 165x1, 195x1, 225x1, 255x1, 285x1, 305f

jm press 3x12 @ 95lbs
1 arm kettlebell row 3x12 @ 70lbs
Forum: Workout Logs 12-20-2010, 04:05 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Monday 101220

back squat - worked up to 405x1 (93%)

speed deadlift - 8x1 @ 315 (65%)

3 x 15 reps ghr, ghd sit-up
Forum: Workout Logs 12-19-2010, 03:54 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Sunday 101219

speed bench (68-75% 1rm at the top):
3x3 @ 185 + 40lbs chain,
3x3 @ 195 + 40lbs chain,
4x3 @ 205 + 40lbs chain

4 x 10 reps wide grip, fat bar, strict pull-up
4 x 15 reps light...
Forum: Workout Logs 12-17-2010, 04:39 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Friday 101217

speed squats - 10x2 @ 295 straight weight, about 68% 1 rm

10-8-6-4-2
185lb power clean
parallette hspu to 1 abmat
time - 9:45...

all sets of hspu's were broken up. going to 1 abmat...
Forum: Workout Logs 12-16-2010, 02:22 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

i'm intrigued by Louie's recommendation for raw lifters to do speed work at 75-85% 1rm. i typically do speed work at 40-60% including any accommodating resistance and focus on producing maximal...
Forum: Workout Logs 12-13-2010, 10:18 AM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Monday 101213

back squat - worked up to 395x1 (90% 1rm), then 3 singles at 335
speed deads - 275x1x3, 295x1x3

3 x 12 unbroken pistol squats/leg, 12 ghd sit-ups, 12 raised ghr
Forum: Workout Logs 12-08-2010, 11:20 AM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Tuesday 101207 - off

Wednesday 101208

Overhead squat - 115x1, 135x1, 155x1, 185x1, 205x1, 220f, 220x1 (pr), 225x1 (pr)

50 chest to bar pull-ups, untimed
Forum: Workout Logs 12-06-2010, 05:32 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Monday 101206

conventional deadlift - worked up to 90% 1rm (445) then hit 3 more singles at 385 for some strength speed

3x - 30 sit-ups, 20 back extensions, 15 elevated ghr
Forum: Workout Logs 12-05-2010, 04:42 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Saturday 101204: tumbling, gymnastics skills practice, SMR, stretching

Sunday 101205:

speed bench - all with pro mini band...3x3@115, 3x3@120, 3x3@125

(untimed) 20-25-30 unbroken reps of: wall...
Forum: Fitness 12-03-2010, 07:03 PM
Replies: 729
Views: 181,631
Posted By Tom Seryak
Re: Conjugate CF article

I think there ought to be some individualization here. There is no way that I am attaining max speed at anything about 65% 1rm. I experimented today while doing speed squats and deads and while I...
Forum: Workout Logs 12-03-2010, 09:34 AM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Thursday 101202 - off

Friday 101203

speed squats - 10x2 @ 175 plus light band
speed deads - 8x1 @ 250, straight weight

3 rounds:
10 deadlift @ 275
50 double unders
Forum: Workout Logs 12-01-2010, 12:21 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Wednesday 101201

floor press w/ 1 second pause on floor - 185x1, 205x1, 225x1, 245x1, 265x1, 280x1 (pr), 290x1 (pr), 295-fail

5 rounds of:
10 reps kettlebell snatch @ 70lbs
10 ring dips
time-7:00...
Forum: Workout Logs 11-30-2010, 06:18 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

Monday 101129

high bar back squat - worked up to 90% 1rm (365lb) x 1
pistol squat 2x12 consecutive per leg
ghd sit-up 2x30

Tuesday 101130

off...still feeling under the weather, seeing the doc on...
Forum: Workout Logs 11-28-2010, 04:42 PM
Replies: 22
Views: 4,006
Posted By Tom Seryak
Re: Seryak

still not feeling 100%...

Sunday 101128

speed bench - 3x3 @ 110lb plus pro mini, 3x3 @ 115lb plus pro mini, 3x3 @ 120lb plus pro mini

strict fat bar pull-ups - 1x15, 1x12
strict 1-arm kettlebell...
Showing results 1 to 25 of 389

 
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