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Old 04-23-2011, 10:01 AM   #11
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

Went in the affiliate this morning for 11.5. Terrible diet last night - shouldn't have had those beers with my buddies. Ate some candy this morning. Weak.

11.5
20min. AMRAP
5 PC @ 145#
10 T2B
15 WallBalls @20#

Score: 9 rds. 25 reps. F***k that. I completely sucked. I can't believe I didn't break ten.
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Old 04-25-2011, 06:31 PM   #12
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Re: You're not a patriot if you don't follow this log

Today I tested my 1 rep max BS and started my Hybrid strength program:

Warm-up
Back Squat - 45x8,95x5, 135x3, 185x2, 225x1, 245x1, 265x1PR, 275xf, 270xf

So, we figured out my problem is hamstring and core-strength on Back Squat.

Dropped 90 lbs. off my 1RM:
Worksets:
Back Squat - 5x5x175
Romanian Deadlifts - 5x5x130
Step ups @ 20in. - 3x5x95 (dang, these are hard)

Conditioning - sled pulls x2x100 ft. @ 95#


Good place to start. This is the first time I've really ever done work-sets with the back squat or any of these lifts, really.

Sled was fun!
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Old 04-27-2011, 04:55 PM   #13
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Re: You're not a patriot if you don't follow this log

Walked into the gym today, one of the trainers asked me if I knew my 1RM DL. No - so we figured it out.

DL - 135x5, 185x5, 225x3, 275x3, 325x1, 355x1, 375x1, 395x1, 405x1PR!

I had no Idea I could even deadlift 375. Woohoo. I'm approximately 175 lbs., currently.

Decided to finish off with a metcon:
11 rds.
8 push ups
Lunge across gym
8 med ball sit ups
Bear crawl across gym

Finished in 10:37


I'm thinking that my goal of a 425# DL is too weak for 12 weeks. Changing that goal to 450.

Last edited by Benjamin Nichols : 04-27-2011 at 05:16 PM.
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Old 04-30-2011, 03:00 PM   #14
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Re: You're not a patriot if you don't follow this log


Yesterday:
BS - 4x5x180, 1x9x135
RDL - 135x5x7
Bent Over rows with 12kg KB 3x8 (each hand) with a 5 second hold at top
Sled drags to finish it off. Whew. Beat.

Rest day today and tomorrow; finals are coming up and I need to get on some hardcore studying.
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Old 05-02-2011, 08:10 PM   #15
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Re: You're not a patriot if you don't follow this log

Forgot to add:
Got 92 reps on wod 11.6...
...so ****ty.


Starting to work on some mobility issues with my back.

Today was a lot of squats with my coach; we're trying to iron-out some issues

BS - 2x10x135, 5x5x185, and a set starting from bottom of the squat racked - 2x5x135

Shoulder Press - 3x5x95

Weighted chin-ups 3x5x35 (I can easily do more weight)

Last edited by Benjamin Nichols : 05-02-2011 at 08:13 PM.
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Old 05-08-2011, 02:41 PM   #16
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Re: You're not a patriot if you don't follow this log

Haven't posted in a while:

15 min:
every min.on min.:
5 BW Backsquats

Next day

10 min.:
every min. on min.:
3 PC's @165
12 DU's

Finally getting those double-unders. Most rounds unbroken.


Same day as the PC/DU workout:
12 min. AMRAP
10 Push-ups
10 Squats
10 v-ups
10 jumping pull-ups

10 rounds and 20 reps



For time:
100 Thrusters @ 95 lbs.
Every min. on min. 1 Muscle Up
12:30 or something like that


Saturday was a rest day.

Today
Back to strength training --
Squats: Volume work with some pyramids, I guess...
3x5: 145, 165, 145
3x4: 165, 185, 165
3x3: 185, 205, 185
3x2: 205, 225, 205
3x1: 225, 245, 225

Followed by max set of chins and max set of wide-grip PU's: 1x15 and 1x11 (dang, I think getting heavier makes that stuff harder - hahah.
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Old 05-12-2011, 09:31 PM   #17
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Re: You're not a patriot if you don't follow this log

haven't been posting regularly, but have been keeping track:

Yesterday
Randy
75 power snatch @75#
5:15


The day before yesterday:
PC - 5x3x165
Barbell Complex - DL/Bent over Row/Clean Pull/RDLx10x135
BOR - 1x10x135
FS - 5x5x165

A little conditioning: 3 rds.
50m Sled Dragx2
30 DU's


...The day before that:

AMRAP 10

18 sit ups
12 kb swing (53/35)
6 pistol (3 left and 3 right)
8 rds. 18 reps


Also, I've got consecutive sets of 30+ DUs down, and my form is looking good.

Today was a bit of a rest day.. I went out and played ball with 'the brothers'.
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Old 05-15-2011, 04:08 PM   #18
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Re: You're not a patriot if you don't follow this log

BS -5x5x190, 3x10x155
RDL - 5x5x155
Clean Pulls - 5x5x155
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Old 05-15-2011, 04:12 PM   #19
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Re: You're not a patriot if you don't follow this log

Yesterday mo'nin':

45 seconds work/15 seconds rest
Plank hold
Squats
Plank
Push-ups
Plank
Ball Slams
Plank
Sit-Ups
Plank
Mt. Climbers
Plank
Burpees


That one was fun!
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