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Old 04-02-2012, 10:06 AM   #31
David Russell
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Re: David's log 2012

Mon
AM
Deadlift
355lb x3 fail
345lb x3 fail
On both, grip failed at the top of rep #1.
Full lockout @345 but couldn't lower it with control
Pull up
65lb x3

PM run 1mile: 5:41
Walk 400m, run 400m: 1:15


Tue
Back squat
255lb x3 racked weight for a 5 sec break for last rep
Press
145lb x3


Thu
2:00pm
Row
175lb x3 failed 1" from the top on #1&3
ME deadlift double overhand
295lb x3 couldn't lower #3 controlled
ME barbell crusher
185lb x3 cheated a little, not full extension

3:30pm run
800m 2:31


Fri
Run
1200 x2 rest 3:00
In 4:13,4:38 harder than I thought
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Old 04-08-2012, 11:05 PM   #32
David Russell
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Re: David's log 2012

Tue
Deadlift 335lb x3 grip fail
after lockout on #3
On the 2:00
Press 125 5x3
On the 0:45
Pull-up 35 5x3 last set broken up
OHS 65 5x3


Wed
Run 100m x 10 15-17.5seconds


Thu
6" box squats x2 135lb,185,215
Press 155 x1
Deadlift hold 5-7sec 315,390
Double-overhand @315
Pin press 185 x3 5sec rest between reps


Fri
Run 1mile untimed felt slow, 5:55-6:05 ish


Sat
Back squat 225 5x3
Row 155 5x3 failed 3or4 reps between the last 2 sets
Bench 185 5x3
Deadlift hold 325 x 5,6sec (double-overhand)
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Old 04-16-2012, 05:06 PM   #33
David Russell
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Re: David's log 2012

Tue am
Deadlift x5: 295lb,335
Squat x5: 205lb,215
235x7
1 round
70 lb press x20
165 lb squat x20
265 lb deadlift x10

pm
8min AMRAP
155lb clean and push press x3
Pull-up x6
4 rounds (nasty clean form)


Thu am
hill sprints 30:90x6

pm
Press x5: 130lb,135,140,160x1
Pull-up x5: 30lb,35,45,80x1
Clean&jerk skill work


Sat am
Deadlift x5: 305lb,345
Squat x5: 215lb,225,245(x6)
Bench x5: 165lb,185,195
Row: 175lbx2, 155x6


Next week= rest week
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Old 04-29-2012, 12:01 PM   #34
David Russell
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Re: David's log 2012

Sat
Deadlift x5: 310lb,355
rest paused the last 2

Tue am
50lb pull-up on the minute
1,2,3,4,4+1(3 sec rest)
205 bench press on the minute
1,2,3
Bench 225x1
pm
clean x1
135lb,155,175,185,195f,185
Press x1 155lb,165


Sun
Deadlift x3: 315lb,335,370(x4)
x1: 390!!!! I didn't think I had it in me
but it went up pretty fast
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Old 05-02-2012, 09:49 PM   #35
David Russell
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Re: David's log 2012

Tue
Bench 205lb x4 failed a 5th rep
6 singles @215
Row 155lb x6

Wed am
Press 145lb: 4(f#5) 2,2,1,1
Pull-up +65lb: 2,3,4,
6singles with 20sec rest
Clean & jerk x1: 135lb,155,165,
175,180,185
Power cleaned the last one
pm
Squat 165 x5 2-5sec rest pauses
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Old 05-07-2012, 01:24 PM   #36
David Russell
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Re: David's log 2012

**last post eddit**
squat was 265



Sat
Deadlift x5: 335lb,
5 singles with 10-20sec rest @375
Wanted 5 regular reps, but wasn't going to happen
I suspect bad form, my hamstrings didn't feel very involved, hmm...
I'm also feeling generally worn out so I'm skipping next weeks
workout and going for some big PRs on my b-day
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Last edited by David Russell; 05-07-2012 at 01:29 PM..
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Old 05-19-2012, 11:27 AM   #37
David Russell
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Re: David's log 2012

Okay, no b-day pr due to back spasm
Sun
back started fealing better
Did a pushup workout
20-20-20-20-20 with 1 minute rest
6 minutes rest, 26 reps

Tue
Every 30 seconds for 10 minutes: 3 strict pullups and 5 squats
did some extras in the last few rounds
total of 63 pullups and 110 squats
Squats were easy, just threw them in because I needed the rest from pulling anyway.

Wed
Got sick, blegh, already fealing 90% so getting back into it soon
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Old 05-24-2012, 04:42 PM   #38
David Russell
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Re: David's log 2012

Thu 5-24
75 strict pullups
195 squats
In 13 minutes
Broken into about 25 rounds
(crossing my fingers that I'm not sick anymore)
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Old 06-08-2012, 08:36 AM   #39
David Russell
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Re: David's log 2012

5-27
10 push-ups
5-28
20 sec L-sit
6-2
run 2M to work and 2M back
6-3
run 2,2.5, and 4.5M
6-5
run 2and 2M
6-6
run 2M, muscle-ups all singles 10 total
6-7
am muscle-ups all singles 21 total
pm muscle-ups all singles & doubles 9 total ( greasing the groove)
335lb deadlift all singles 3 total
125 lb press all singles and doubles 6 total
145 lb clean & jerk all singles 3 total
95 lb OHS all singles 3 tota
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