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Old 08-17-2009, 05:08 PM   #11
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Monday August 17th
"Nicole"
Run 400m, Max Rep Pull-ups.
Result: 6 rnds + run. (8,5,5,4,15*,13*). Started with DHPU, last 2 rnds were beginner PU's.

This is a PR for me. Last time it went 4,3,3,1,10*,8*,6*

So, while I didn't quite get the 7th round in this time, I did way more pull-ups (and that's what counts for PR's according to the site).

My workout partner crushed her PR too. Last time she did 5 rnds totaling 22 beginner PU's... this time she did 5 rnds + a run... but her first round was 20 beginner PU's haha.

Go us!
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Old 08-17-2009, 05:39 PM   #12
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Monday August 17th
"Nicole"
Run 400m, Max Rep Pull-ups.
Result: 6 rnds + run. (8,5,5,4,15*,13*). Started with DHPU, last 2 rnds were beginner PU's.

This is a PR for me. Last time it went 4,3,3,1,10*,8*,6*

So, while I didn't quite get the 7th round in this time, I did way more pull-ups (and that's what counts for PR's according to the site).

My workout partner crushed her PR too. Last time she did 5 rnds totaling 22 beginner PU's... this time she did 5 rnds + a run... but her first round was 20 beginner PU's haha.

Go us!
Congrats on the PR Bo. Pullups are still tough for me, but much better than when I started. Great job
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Old 08-18-2009, 04:15 PM   #13
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Tuesday August 18th
Warmup - Shoulder passthroughs, air squats, situps, OHS w/ PVC, Sampsons Stretches

Back Squat 1-1-1-1-1-1-1

Result: 225lbs, 245lbs, 275lbs(PR), 280lbs(PR), 265lbs, 265lbs, 255lbs

Squats were feeling great today! Previous PR was 265lbs. When I did 275lbs, I knew I could eek out some more. I'm glad I didn't get cocky... when I dropped down into the hole with 280, and started to push, I got a bit starry-eyed.... but made it up

My workout partner PR'ed by 5 lbs too. She was having a bit of trouble keeping the bar on her back in low-bar position... and was having a tough time keeping upright enough. We widened her stance a little more and it helped her enough to get her PR.
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Old 08-18-2009, 05:51 PM   #14
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Tuesday August 18th
Warmup - Shoulder passthroughs, air squats, situps, OHS w/ PVC, Sampsons Stretches

Back Squat 1-1-1-1-1-1-1

Result: 225lbs, 245lbs, 275lbs(PR), 280lbs(PR), 265lbs, 265lbs, 255lbs

Squats were feeling great today! Previous PR was 265lbs. When I did 275lbs, I knew I could eek out some more. I'm glad I didn't get cocky... when I dropped down into the hole with 280, and started to push, I got a bit starry-eyed.... but made it up

My workout partner PR'ed by 5 lbs too. She was having a bit of trouble keeping the bar on her back in low-bar position... and was having a tough time keeping upright enough. We widened her stance a little more and it helped her enough to get her PR.
Congrats on the PR. That is close to the last PR I got on the back squat. I felt the same way with 285 on my back. Going down felt OK, but coming up out of the hole was a bit tough. Thank god I have a power rack. Gives me a liitle bit of security on the heavy lifts. Great job Bo.
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Old 08-18-2009, 05:55 PM   #15
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

I've got a power rack too, but I'm still afraid to fail!

Thanks for the props. I didn't think I could get my squat so high... CF has been treating me well.
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Old 08-20-2009, 09:15 AM   #16
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Re: Lifting Heavy, Running Fast, Eating Well

Wednesday was a rest day... tonight is "JT". More to follow...
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Old 08-20-2009, 04:21 PM   #17
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Re: Lifting Heavy, Running Fast, Eating Well

Thursday August 20th

JT

21-15-9
HSPU (piked, on knees, on bench)
Dips (Bench Dips)
Push ups

Result 13:04

Holy hell this one was tough. Too many tricep movements! Push-ups ended in sets of 1. Dips weren't horrible, I think my last round was 5-3-1.

Practice the hang clean with the bar afterward.
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Old 08-23-2009, 12:35 PM   #18
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Re: Lifting Heavy, Running Fast, Eating Well

Friday August 21st
Rest

Saturday August 22nd
For time: Move all of my friends possessions from his rental house to his newly purchased house.
Result: 4 hours

As per tradition, he bought pizza and beer for his friends that helped. I didn't want to be a party pooper, so I ate pizza (for the first time in months) to the toll of 5 pieces. It didn't 100% agree with me then, and it didn't agree with me the next day either. Oye.

Sunday August 23rd

Fight Gone Bad

15lb DB Thrusters
65lb SDHP
24" Box Jumps
65lb Push Press
Row

Result: (26,19,24,12,14) (19,12,20,7,14) (16,12,17,8,12) = 232

This was my first time... and it was pretty rough. This workout destroys your legs and shoulders. The SDHPs really wrecked my leg power for everything else.

Whew!
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Old 08-23-2009, 06:19 PM   #19
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Nice FGB Bo. I have only done that once myself and I have to say that it is probably the workout that wiped me out the most by the time I was done. I can see where the name came from. You feel exhausted and beat around as if you had been in a fight. Makes for a great workout though
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Old 08-24-2009, 05:09 AM   #20
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

It's worth noting... last night while my wife was "watching" TV on mute while talking to her friend from college on the phone, I was extremely bored.

So, I went downstairs and practiced Hang Cleans because I'm still not 100% comfortable with the rack position. I did 3x3 with 65lbs, then a set of 3 with 95lbs. Since I was already showered and such, I stopped after that I did fairly well on all the reps. 1 rep with the 95, I didn't quite catch the bar on my deltoids, and it put pressure on my wrist for a second, but I quickly rolled it off there onto my deltoids. I'm happy with my progress in the rack.
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