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Old 10-28-2006, 10:44 AM   #111
William Winger
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Light workout today:
Snatch - 6 singles of 95lbs
Clean and Jerk - 3 singles of 115,
4 singles of 135lbs
4 singles of 155lbs
3 singles of 165lbs (failed jerk on last one, though I guess I succeeded in split pressing (?) it).

4 minute row - 1038 meters. This wasn't to set a pr, though this is the first time I've done a 4 minute row, just to clear 1000 meters so that I will have done 20,000+ this week. The erg was on slipperly ground so it moved about 2 meters during my pull, I'm sure that's a loss of energy, so I would never try for a pr in such a state.
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Old 10-29-2006, 05:46 PM   #112
William Winger
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Morning Workout:
Squat - 3x65%
3x75%, 3x85%, 3x3x90%, 3x95% (Thats 3 reps at 300 pounds, a new 3RM for me, this program certainly seems to be working...)

Evening Workout:
Rounds 1-10, Snatch, 3x OHSq, Row 10 strokes (100+ meters usually)
Rounds 11-15, Snatch, 3x OHSq, Row 30 strokes (well over 300 meters per round average)
Rounds 16-20, 3x Snatch, Row 30 strokes
All snatches, overhead squats with 95lbs.

Total meters - 4545, Total calories - 285.
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Old 10-30-2006, 01:39 PM   #113
William Winger
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16 round workout today:
Rounds 1-5
300+ or - meters rowing, 5 95lbs split jerks
Rounds 6-10
500+ or - meters rowing, 3 115lbs split jerks
Rounds 11-16
400+ or - meters rowing, 5 65lbs push presses

Total meters - 6418. Total calories - 351, but you can't trust that, because I was alternating rowing with the jerks, and it jumped calories because of the time lapses.
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Old 10-31-2006, 06:32 AM   #114
William Winger
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Morning row:
2000 m row - 12 minutes. Rowed strapless because I've developed a slight blister on my right ankle. That explains the terrible time.

Final meters rowed during the challenge 31,001.
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Old 10-31-2006, 01:11 PM   #115
William Winger
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Second workout:
Diane - untimed... oops, forgot my stopwatch. It wasn't pretty though, I didn't warm up enough, AND I thought I'd be a hotshot and deadlift from my usual two plate deficit.
21 225lbs dead, from 2 plate deficit
21 HSPUs (first 7 in a row)
15 deads, from 1 plate deficit
15 HSPUs (first 5 in a row)
9 deads, from floor
9 HSPUs (first 5 in a row)

Not bad, I'm glad I pulled through. I've got to work more HSPUs into my workouts.

Might lift again tonight, but it'll be light OLY. I'm going to need my rest tomorrow, I can feel my CNS is burned out.
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Old 10-31-2006, 08:45 PM   #116
William Winger
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Evening workout:
Really low volume snatch work to set a PR...
Snatch 3x95lbs
1x115lbs
1x125lbs (pr)
1x135lbs (PR)
1x145lbs (PR!!!)
2x155lbs (both failed, my form broke down quick)

All of these were singles, so I warmed up with three singles of 95lbs, and tried 155lbs twice.
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Old 11-02-2006, 03:19 PM   #117
William Winger
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Squat
65%x3
75%x3
85%x3
90%x5x4 (5RM)

Honestly this was the hardest squat workout I've ever done. I didn't fail any reps, thankfully, but I counted 2 separate times I thought I wasn't coming back up. My legs have taken a beating these last few weeks. Hopefully I'll recover fully in time for my next squat day... Saturday.
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Old 11-03-2006, 12:09 PM   #118
William Winger
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4 round workout, done without rest within a round, but all untimed. All exercises done with a 95lbs barbell.
Strict = strict press
Push = push press
Jerk = split jerk

1st round-
Clean, Strict, push, jerk, strict, push, jerk, strict, push, jerk, strict, push, jerk, strict, push, jerk, strict, push, jerk - total reps = 18.

2nd round-
Clean, strict, push, jerk, strict, push, jerk, strict, push, jerk, strict, push, jerk, strict, push, jerk, push, push, jerk - total reps = 18.

3rd round-
Clean, strict, push, jerk, strict, push, jerk, strict, push, jerk, jerk, jerk, jerk,jerk, jerk - total reps = 14.

4th round-
Clean and Jerk, Clean and Jerk, Clean and Jerk, Clean and Jerk, Clean and Jerk, Clean and Jerk, Clean and Jerk, Clean and Jerk - total reps = 8.
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Old 11-04-2006, 12:16 PM   #119
William Winger
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Didn't record it separately, but last night I worked out for a second time, and managed to do 10 straight HSPUs, among other things.

Today's workout (#1?)
50 pullups - 5:40
25 supine rows - 3:41
25 pullups - 3:46
20 supine rows - 4:00.

I was ashamed of how far my BWT abilities have fallen. I need to do more pullups, supine rows, pushups, and dips. This was embarassing. Beginning now, no more explicit chest work, just GTG with pushups, and dips whenever I feel like them (I have to be at the gym...).
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Old 11-05-2006, 03:14 PM   #120
William Winger
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Squat
60%x3
70%x3
80%x3
90%x5x5

This was again a very hard workout, but actually went easier than Thursday's.
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