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Old 06-23-2009, 05:31 PM   #11
Graham Fedorak
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Re: Back to the Beginning

Pack WOD remain: 13
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Old 06-24-2009, 01:40 PM   #12
Graham Fedorak
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Re: Back to the Beginning

Back squat: 115 x 10 x 5 sets
RF: 125# x 10

Deadlift: 145# x 10 x 3 sets
RF: 150# x 10 NT
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Old 07-19-2009, 01:18 PM   #13
Graham Fedorak
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July 13-19

Run 3 x

Weights 1:
back squat 125x10, 3 sets (increase to 130)
Deadlift: 145 x 10, 3 sets (increase to 150, need warmup)
OH squat: 55 x 10, 3 sets (increase to 60, do both days)
Bench press: 135 x 10, 3 sets (increase to 11 reps q set)

Weights 2:
Front squat: 125 x 5, 5 sets (increase to 130)
Deadlift 145 x 5, 5 sets (increase to 150, need warmup)
Next week add second day of OH squats
Add OH press if haven't done enough HSPU

Pushups: increase to 60
Situps: increase to 60
HSPU: increase to 10
pullups: increase to 30
planks: 60 seconds each
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Old 07-26-2009, 03:10 PM   #14
Graham Fedorak
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Re: Back to the Beginning

July 20-26

Run x 3

Swim x 1- 4 x 100m, increase to 5x100m, try for 2 swims

Weights 1:
Back Squat - 130 x 10, 3 sets (increase to 135)
Deadlift - 150 x 10, 3 sets (increase to 155, WU)
Bench Press - 135 x 11, 3 sets (increase to 12 q set)

Weights 2:
Front Squat - 130 x 5, 5 sets (increase to 135)
Deadlift - 155 x 5, 5 sets (increase to 165, WU)


Pushups: increase to 65
Sit ups: increase to 65
HSPU: increase to 11
Pull-ups: increase to 32
Back ext: increase to 35
Planks: 35 sec ea
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