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Old 01-06-2009, 09:58 AM   #1
Bill Shiffler
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Bill's Mess

Today is as good of a time as any to give this a go again on here. I had a log on the board ahwhile back, but never really kept up with it.

After the regional qualifiers were posted last week I had a decision to make. I was sure that I wanted to make a run at the games this year, but I also had a bodybuilding competition planned for late April.

I had assumed that the qualifiers would be a bit later in the year than April, but this turned out not to be so.

My decision: Scrap the plans for the bodybuilding season for now and give the games my full attention.

I have a lot of work ahead of me. Let the fun begin!
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Old 01-06-2009, 10:01 AM   #2
Bill Shiffler
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Yesterday's training:

Jump rope warmup- worked some Double Unders in

Hang Power Clean

kgs
all singles

90, 95, 97.5, 99, 100x2 misses

5 rounds for time of:

Deadlift 275lbs- 5 reps
10 burpees (clap over head while in air)

I finished in 5:08. Man I felt like I had asthma when I was finished. This cold is still hanging on a bit.

I'm still working on programming for my prep here. Right now I'm thinking of following the mainsite and adding in some weak point training.
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Old 01-06-2009, 07:31 PM   #3
Bill Shiffler
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Joint mobility

Jump rope warmup (about 15 DU's in a row today)

Some KB snatches

Couldn't do the mainsite WOD today, so I did one I've been meaning to do for awhile now. It combines 2 movements that are fairly difficult for me. This was considerably harder than I expected. I am not 100% back yet either.

For time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

I finished in 41:04.
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Old 01-07-2009, 11:50 AM   #4
Bill Shiffler
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

OK so I figured out why this w/o was so tough yesterday. I did over double the work that the w/o prescribed. The above w/o was the Rx'ed one but I did:

15 Handstand push-ups
1 L Pull-up
14 Handstand push-ups
2 L Pull-ups
13 Handstand push-ups
3 L Pull-ups
12 Handstand push-ups
4 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
10 Handstand push-ups
6 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
8 Handstand push-up
8 L Pull-ups
7 Handstand push-up
9 L Pull-ups
6 Handstand push-up
10 L Pull-ups
5 Handstand push-up
11 L Pull-ups
4 Handstand push-up
12 L Pull-ups
3 Handstand push-up
13 L Pull-ups
2 Handstand push-up
14 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Doh!
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Old 01-08-2009, 03:39 PM   #5
Bill Shiffler
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Joint mobility

Jump Rope warmup with DU's. Timing is getting better

OHS

3 warmups

1. 85kg (.5kg more than bwt)x8
2. 85kgx7
3. 85kgx11

Short of my PR of 14 reps with bodyweight on the bar. Still felt ok about these as it's been awhile since I've done OHS.

Back Squat

3 warmups

1. 365x5
2-4. 405x5
5. 315x3 (1-2 second pause at bottom)

Squats felt very good today.

KB swings

32kgx5, 40kgx5

1-3. 48kgx10
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Old 01-09-2009, 03:48 PM   #6
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Weighted pullups

3 warmups up to 45lbs

All singles

1. 70lbs
2. 90lbs
3. 100lbs
4. 100lbs
5. 105lbs (Not counting this one. I think I pushed off the box a bit)
6. 105lbsx0 Made sure I started from a dead hang this time and did not get it.

Pretty sure the 100lbs is a PR. I hardly ever do this movement though so I'm really not sure.

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

I finished in 11:58.

Very, very slow but my DU's are getting better. I got 17 in a row on the 30 set and the last 10 straight. Plenty of singles and misses along the way too though.

All in all a good week in the gym. I mostly worked my weaknesses with the exception of squats yesterday.
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Old 01-11-2009, 10:27 AM   #7
Bill Shiffler
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Joint Mobility

KB/jump rope warmup (got 20 DU's in a row today easily)

3 Rounds for time of:

10- 215 Stone load to 42"
15- Ring Dips
20- 24" box jumps

I finished in 29:25.

The stone was by far the most difficult. On a side note, I need to pick up a tacky rag for stones. I lost a few b/c it slipped out of my hands.
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Old 01-11-2009, 11:22 AM   #8
Richard Vanmeerbeek
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

i'm in pain thinking about your version of the hspu/l-pu workout, wow !
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Old 01-13-2009, 01:35 PM   #9
Bill Shiffler
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Believe me I was in plenty of pain for that...lol.
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Old 01-13-2009, 01:35 PM   #10
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Re: Bill's Mess: Preparation for the Mid-Atlantic Regional Qualifier

Cleans

3 warmups

kgs

1. 100x2
2. 105x2
3. 110x2 PR
4. 115x0x2
5. 112x1 PR and a miss

Not really signifigant weight yet, but PR's nonethless and I'm finally improving my technique and generating some power.

Strict press

2 warmups
lbs

1. 155x3
2. 165x3
3. 185x1x2 (about 15 secs between singles)
4. 175x3
5. 175x1 and a miss

40-30-20-10 for time of:

Double Unders
Pushups

I finished in 6:20.

I had a bit a revelation with DU's today. I shortened the rope by about 1" and it made a world of difference. I did about 28 unbroken on the first set. This movement will be a strength instead of a weakness soon.

Out to OK tomorrow to help my friend Jim get his Affiliate up and running. It shoud be a great week and a half of traing too, it always is when we get together.
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