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Old 07-30-2011, 02:42 PM   #101
Jordan Derksen
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Re: The Wolverines Log

My log is now 100 posts long! I so should have started this thing in January already.

Saturday, 07.30.11
Back Squat
60x5, 100x5, 145x1 (Day 6)

Squat felt strong today. Really feeling that movement better. I feel a PR coming on soon. The 100x5 set was really easy.

Every 30 Seconds
Power Snatch Every 30 seconds for 12 minutes, 85% of max
Used 72.5kg

Max Pullups
50 (PR!)

Excited about that. I actually could have gotten a few more but when I hit 50 I was so excited I just stopped. I've been chasing that for a while, don't know what compelled me to do it I just walked over to the bar and was like 'Hmm, wonder how many I can do'. Thus PR. Total rest day tomorrow and beach day. Probably some Extended LOTR tonight with some buddies.
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Old 08-01-2011, 10:25 AM   #102
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Re: The Wolverines Log

Monday, 08.01.11
Coached the team workout at Prairie Crossfit today for the long weekend. We had 5 guys and 7 girls so we did Guys vs Girls.

A. 15 minutes to find a 1RM Back Squat as a team (in Kg):
160kg PR!
Really really wanted to go for 165kg because 160 felt pretty easy but we ran out of time because even though I was competing on the guys team I was also coordinating the workout still. This squatting every day thing is working out well, I think a horizon of PR's is in season pretty soon. Here's hoping I can break 400lb soon. That's my goal right now.

B. 15 minutes AMRAP at each station:
400m run (Pace Setter)
Wallball (20/14)
SDHP (35kg/25kg)
DU (Half points)
KB Swings (35/25)

400m runner would switch each person at each station when they came in. Since we decimated the girls on the BS I decided on a 5 station FGB style workout without rest in order to balance out for part A. It would balance because they constantly had 2 girls resting who were allowed to jump in at any station where a partner was getting tired. This allowed them to rack up more points. DU's were skewed because most of the girls couldn't do them and only did singles so we halved the points allotted in order to even it up. Fun workout. All in all final scores were:

Guys: 1647
Girls: 1660

We got beat just barely so I'm glad the workouts ended up being really fairly balanced. Fun monday. I'm gonna have to go for a 165 or 170 back squat soon. Gonna see Cowboy's and Aliens tonight with my parents, looking forward to that I haven't seen them in a while.
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Old 08-03-2011, 02:39 PM   #103
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Re: The Wolverines Log

Tuesday, 08.02.11
Back Squat
60x7, 100x3, 145x1,1

5 round for time
3 Front Squat, 85kg
7 L-pullup
200m KB Farmer carry, 2 pood R+L

15:48

Forearms exploded. Squats and Pullups just for kicks, really I just wanted something to break up the carries and turn it into a sort of interval. Need to do more direct forearm work methinks.
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Old 08-03-2011, 05:59 PM   #104
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Re: The Wolverines Log

Wednesday, 08.03.11
Back Squat

60x6, 100x5, 145x1

Weighted Dips (in lbs)

35x5, 50x5, 65x3, 75x3, 85x3, 95x3, 100x3

Barski Snatch

50x4, 60x3, 70x2, 75x2, 80x1,f, 80x2

Was going to hit a few more reps at 80kg and try to work some volume but had to coach a class right away so I just stretched out an called it. Interesting note on ttmj on rest periods today. Supposedly 1-2 minutes b/w sets for hypertrophy and 3-5 minutes rest if your going for neuromuscular and strength factors. I typically take a lot of rest but I could use some more mass on my frame so I may shorten up rest periods in my strength work. I could use about 20 more pounds considering my height.
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Old 08-03-2011, 08:06 PM   #105
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Re: The Wolverines Log

Wednesday, 08.03.11
Went for a walk and was feeling spicy so I found a park and did a quick workout I made up for an occasion like this. It's called...

"The One Armed Crippled Man"

20-16-12-8 total reps of:
One-Arm Pushup
One-Leg Squat

6:43

Would like to throw One-Arm Pullups in there to make it totally complete. The real 'uncrippled' version will have those in it as well but since I just got them recently there's no way I would finish. I still gotta learn to kip them a la Rob Orlando style an then I'll give it a shot. Altogether a good little number. Other than squatting tomorrow is rest day. Aside from my full rest day on Sunday I've now been squatting for 9 days and tomorrow is number 10. I like this project so far, it honestly makes me wonder why so many people freak out about constant squatting; I feel almost no fatigue from it at all. In fact I feel a little snappier lifting something heavy every day. Thanks to Bainbridge for the idea.
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Old 08-04-2011, 04:14 PM   #106
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Re: The Wolverines Log

Thursday, 08.04.11
Back Squat
60x6, 100x5, 145x1,1,1

Overhead Squat
60x5, 70x3, 80x3, 90x3 (PR)

Rest Day.
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Old 08-05-2011, 04:40 PM   #107
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Re: The Wolverines Log

Friday, 08.05.11
Back Squat
60x5, 100x1, 145x1 (Day 12)

Bench Press
60x5, 80x10, 80x10, 80x7

Tried to keep the rests at about 1-2 minutes between sets. Hence the last set only getting 7. Gonna try to do this weekly. My bench is brutal.

then

Sprint 4 x 50m (15s rest b/w sprints)
8 min. AMRAP:
3 Power Snatch, 60kg
5 HSPU off 60kg plates
7 Box Jump, 29"
Sprint 4 x 50m (15s rest)

5 + 3 Power Snatch


Power Snatches are getting easier at 135#. Touch and go on all those reps. I liked this format, I think I'm going to start wedging AMRAPs and for time workouts between intervals and other tasks like farmers walks or DU because it's an easier way to get extra work in (i.e. I don't have to have a separate day to hit sprints now) and it allows me to come into a workout already gassed, and then it allows me to go back to the task after the workout and do more of it in a totally fatigued state. I liked it.
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Old 08-06-2011, 02:29 PM   #108
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Re: The Wolverines Log

Saturday, 08.06.11
Back Squat
60x3, 100x1, 145x1, 150x1 (Day 13)

Power Clean
60x4, 80x4, 100x3, 105x2, 110x2, 115x2, 120x2 (PR)

Lovin that progress. 120kg was my full clean 1RM only a few short weeks ago. Today I power cleaned it for a triple. I'm hoping to make that 300lb clean and jerk goal earlier than I thought this year.

From Jay Rhodes log, a real forearm killer:
3 rounds for time
50 DU
25 Pullups
15 Hang Power Clean, 135#

9:59

Excellent workout. My doubles were doing pretty good today, forearms were just so blasted after those HPC that I couldn't spin the rope anymore. Looks like the team canada volleyball girls will be in Winnipeg until January. I keep bumping into them so hopefully I'll get to know some of them pretty well before they leave to wherever they're training next.
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Old 08-08-2011, 07:35 PM   #109
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Re: The Wolverines Log

Monday, 08.08.11
Back Squat
60x3, 100x1, 120x1, 145x1 (Day 15)

Snatch
40x3, 60x2, 70x1, 75x1, 80x1, 85x1(PR), 90f,f,x1(PR), 92.5f,x1(PR), 95x1(PR)

Now THAT'S what I'm talkin bout! Praise the Lord; I'm so psyched I got that. 95 felt really solid. That's some serious PR train going there. 12.5kg PR in one day, although it's been a long time coming. Now my snatch is much more caught up with my C&J.

Rack Jerks
60x3, 80x3, 100x2, 110x2, 115x2, 120x1,f

Wanted to keep the doubles up but 120 was just a little too much. My jerk has always lagged behind my clean, hopefully I can fix that soon.

Weighted Ring Dips
50x5, 75x3, 85x3, 95x3, 105x2,f

Couldn't quite squeeze out 3 at 105. All in all a solid day of work though.
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Old 08-09-2011, 04:44 PM   #110
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Re: The Wolverines Log

Tuesday, 08.09.11
Back Squat
100x5, 145x1 (Day 15)

Deadlift
100x5, 140x3, 180x1, 200x1(PR), 210f, 205f

It often seems when you DL and shoot a little high going down doesn't seem to help. 210kg I managed to squeak a couple inches off the ground. 205 didn't go anywhere. Backs a little tight now but I haven't maxed my dead in ages. I'll take 440.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

16 rounds + 2 MU (PR)

Back at the end of December got 11 rounds + 2 HSPU. December/January was a bad time for me and my previous PR before that was 12 rounds but the MU wouldn't have been full extension the first time I did it due to low ceilings. Progress! Gonna take it a bit easier tomorrow. 2 days of crazy PRs is solid.
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