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Old 02-01-2012, 03:53 PM   #1
Greg Whitekettle
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Greg's workout log

6'1" / 200lbs / 33yo

Starting numbers / 2012 Goals
Deadlift 375 / 450
Squat 245 / 315
Bench 225 / 275
Shoulder Press 145 / 175
Push Press 195 / 225
OHS 165 / 205
FS 205 / 255

TGU 95lb barbell / 135lb barbell
500m Row 1:24.0 / 1:22
1000m Row 3:18.4 / 3:05
2000m Row 6:51 / 6:45
Weighted pull up +40kg (88lbs) / +50kg (110lbs)

Power Clean 185 / 205
Snatch (working technique) / 135
Clean (working technique) / 225
Behind the neck Jerk 185 / 225
Jerk 165 / 225

Just finished an 8 week cycle trying to get my squat numbers up. Squatting 2 times per week and adding 10lbs each week. 1 rep max was 245 before and got up to 235x5x5 in the last week. Deload this week and starting on Saturday planning on moving to a squat/deadlift cycle to work on posterior chain strength and mixing in wod's throughout the week.

Monday 1/30

warmup
1200m row
5min double under practice

workout
8,7,----1 Front Squat 135lbs
5,5,----5 Pullups - did strict pullups on rings
focus on technique, not time

Rest 5min then

3 x 40yd prowler push sprints with 70lbs

Pullups felt great - mixed in some L pullups and almost all until the last set were collarbone to ring

Tuesday 1/31

Volleyball for 2 hours
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Old 02-02-2012, 10:39 AM   #2
Greg Whitekettle
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Re: Greg's workout log

Wednesday 2/1

warmup
750m row
400m run
5 min double under practice

Shoulder Press 5,5,5+
45 x 10
95 x 5 x 2
115 x 5
120 x 5
125 x 6

For time:
30 pushups
40 pullups
50 kbs (53lb)
60 situps
70 burpees

14:40
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Last edited by Greg Whitekettle : 02-02-2012 at 10:41 AM.
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Old 02-03-2012, 11:41 AM   #3
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Re: Greg's workout log

Thursday 2/2

Rest Day - not a planned one but work got in the way of making it to class
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Old 02-04-2012, 05:48 PM   #4
Greg Whitekettle
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Re: Greg's workout log

Friday 2/3

OHS 5 x 3
95
115
135
135
145

2011 CrossFit Open workout 3
60 bar facing burpees
30 OHS 120lbs - used 95lbs
10 muscle ups - haven't figured out muscle ups so 3 pullups / 3 ring dips for each muscle up

We had a 10 minute cap and i got to the 2nd set up pullups when time ran out. OHS's were much harder than I anticipated after the burpees.


Saturday 2/4

Mountain biking - 54 and sunny in the NW today!
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Old 02-07-2012, 09:43 AM   #5
Greg Whitekettle
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Re: Greg's workout log

Sunday 2/5

Rest day - Superbowl

Monday 2/6

First day on the 70's big template. Going to make a few small changes in the program as I go to hit a few oly days and seperate the squat and deadlift late in the week. Wasn't able to make it to the gym for this one so this one was completed in the garage

warmup
4 rounds
50 jumping jacks
15 pushups
15 kbs - 20kg

Squat 5 x 3
135 x 10
165 x 5
185 x 5
205 x 3
215 x 5 x 3

These felt really good. Good depth, concentrated on keeping weight on heels. Changed my forearm angle a bit so they are more vertical now which really helped as well.

Press 5 x 3
45 x 10
75 x 5
95 x 5
105 x 3
115 x 5 x 3

Pullup ladder - dead hang
9 min + 2 pullups
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Old 02-08-2012, 08:47 AM   #6
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Re: Greg's workout log

Tuesday 2/7

Work is just killing my plans. Stuck at work until 7 and didn't bring enough food with me since I thought I was leaving at 4 to go to the gym. Took the night off and will do Tuesday's workout on Wednesday
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Old 02-09-2012, 09:29 AM   #7
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Re: Greg's workout log

Wednesday 2/8

warmup
3 x
5 skin the cats
15 GHD sit ups
10 back extensions

Power Cleans 5 x 3
Burgener warm up
95 x 5
135 x 3
155 x 3 x 2 - this seemed to heavy for the first week so I dropped to 145
145 x 3 x 3

Ring dips 3 x as many as possible
11, 10, 8

Conditioning
1 min at each station, 1 min between rounds, 2 rounds
row, 20" box jump, sledgehammer strikes, kbs (32kg)

Just for fun - 2 x farmers carry ~ 120m with 70lbs each hand

Power cleans were a little disappointing but I haven't done them for a long time so my timing was a little off. Felt pretty good on the dips, might move to weighted next week.
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Old 02-09-2012, 09:26 PM   #8
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Re: Greg's workout log

Thursday 2/9

Warmup
2 rounds
50 jumping jacks
5 overhead squat with bar
5 front squat with bar
5 back squat with bar
15pushups

Squat 5 x 3
135 x 7
165 x 5
185 x 5
205 x 3
215 x 5 x 3

Bench - work to heavy single
135 x 7
155 x 5
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
215 x 1
225 x 1

then 135 x 18

Pretty happy with the bench press as I haven't done it for a very long time.
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Old 02-11-2012, 02:29 PM   #9
Greg Whitekettle
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Re: Greg's workout log

Friday 2/10

Rest day - another long day at work

Saturday 2/11

warmup
750m row
2 rounds
10 ghd situps
10 back extensions
10 back squats with bar

Deadlift 5 x 1
135 x 10
225 x 5
275 x 3
315 x 1
345 x 1
375 x 1
385 x 1 (PR)
405 x 1 (HUGE PR!)

Very happy to finally pull over 400. I was hoping for 405 today and finally knocked that one off my list.

5 min each w/ 2 min between rounds
5 kb thrusters - 20kg
10 situps
7 rounds

200m run - got 3 of these in
max pullups - 15, 8

15 double unders - did 45 singles
5 burpees
5 rounds

Then prowler pushes - 3 x 40m
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Old 02-12-2012, 10:45 PM   #10
Greg Whitekettle
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Re: Greg's workout log

Worked on the mountain bikes for most of the day today. Bleeding brakes, greasing pivots and converting over to a 1x9. Fun times
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