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Old 12-01-2011, 06:43 PM   #1
Evan Pennington
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Evan's Powerlifting + Crossfit Log

Hey everyone. I am currently training for my first Powerlifting meet on March 3rd. I currently train at a local gym, but plan on moving my training over to a Crossfit box (I actually have an interview to work there tomorrow). Hopefully I can keep this journal going with the help and support of the Crossfit community.

Current Stats:
6'
196lbs
9 to 11% BF

Training:
Sheiko (currently on #37)
2 short to medium Metcons per week

Diet:
2,700 to 3,000 cals daily (semi paleo with milk, oats, bread... and the ocasional pint of Ben & Jerrys)

Current Strength Stats:
275 bench/ 355 sqaut/ 420 Dead

Goals for March:
300 Bench/ 400/ 500 dead... 1200 total (198lbs weight class)
Keep my bodyweight under 198lbs while reducing my bodyfat slightly.

Long Term Goals:
Master status at 198lbs (1593 total)
Compete in a regional Crossfit games
Maintain sup 10% year round


Wish me luck!
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Old 12-01-2011, 06:45 PM   #2
Evan Pennington
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Re: Evan's Powerlifting + Crossfit Log

Sheiko #37 Week 3, Day 3:


Deadlift to knees (and finish):
205X4
250X4
295X4X2 sets
315X4X4 sets

Bench Press:
135X6
165X5
195X4X2 sets
205X3X2 sets
225X2X2 sets
235X1
250X1
225X2X2 sets
205X3X2 sets
195X4
165X6
135X7

Pushups:
bwX10X5 sets

Rack Deads:
250X4
290X4X2 sets
335X4X4 sets

DB split squats:
35'sX5X5 sets

Hanging leg raises:
bwX10X3 sets


This training session was from yesterday, but I thought I would post it up, it was a great workout. I decided to deviate a little from my spreadsheet and hit 250lbs for 1 on bench press, and it flew up.... So I will definetly be upping my max on the next round of Sheiko to probably 295 or 300 (275 currently). Looks like Friday's workout shouldn't be too challenging and then week four looks brutal..... can't wait! A short metcon tomorrow.
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Old 12-01-2011, 06:47 PM   #3
Evan Pennington
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Re: Evan's Powerlifting + Crossfit Log

Metcon:

50 burpees
50 Pullups
50 (50lbs) Kettlebell swing

Finished in 15 min.

Had a lot of fun with this one, most of my pullup/chins were pretty strict as well. Back to Sheiko tomorrow!
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