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Old 03-22-2012, 04:56 AM   #3571
Anthony Bainbridge
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Re: Anthony and Jodi's Journal

Wednesday, March 21, 2012

Anthony (M/33/165)

Bike
- 10km in 20 minutes (working on technique)
- a few sprints

Had the flu on Mon/Tue so squats didn't happen as planned (stopped at 500 and then went home). Got on the bike to sweat a bit and felt really good. Finished with a few sprints. Heavy stuff Thu/Fri to get back on track.
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Old 03-22-2012, 12:33 PM   #3572
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Re: Anthony and Jodi's Journal

Thursday, March 22, 2012

Anthony (M/33/165)

Bench Press
135x1
185x1
225x1
275x1
315x1
345x1
365x1
385x1

Squat
135x1
225x1
315x1
405x1

Bench felt slow - will blame the flu. We'll see what things feel like next week, but may need to adjust attempts for nationals. Squats felt really fast. Still a bit stiff though. Overall good day!
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Old 03-26-2012, 01:11 PM   #3573
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Re: Anthony and Jodi's Journal

Monday, March 26, 2012

Anthony (M/33/164)

Squat (high bar / usual positioning)
135x1
225x1
315x1

Had to stop there because of T2 bruise.

Squat (low bar)
135x1
225x1
315x1
405x1
495x1

Not exactly an ideal preparation, but given the circumstances, I'm going to take what I get. Low bar is MUCH different, especially at the higher weights. Will add a daily squat back to the routine and see if I can make this more comfortable. Don't really have much choice!

Cycle 400W for a couple of minutes, easy off, 400W, ease off, etc.
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Old 03-29-2012, 01:15 PM   #3574
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Re: Anthony and Jodi's Journal

Thursday, March 29, 2012

Anthony (M/33/164)

Bench Press (full commands)
135x3
185x2
225x1
275x1
315x1
335x1
355x1

Testing openers for nationals - went well!
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Old 04-02-2012, 02:47 PM   #3575
Richard Macaulay
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Re: Anthony and Jodi's Journal

Quote:
Originally Posted by Anthony Bainbridge View Post
Thursday, March 29, 2012

Anthony (M/33/164)

Bench Press (full commands)
135x3
185x2
225x1
275x1
315x1
335x1
355x1

Testing openers for nationals - went well!
Wow, great numbers recently guys. Anthony I hope bruise and cold has gone.

Are you guys using sheiko? Can u tell me which sheiko program in ur opinion is best (is there a difference between 29, 37 etc)?

I wad thinking of using one of them as my off season strength, conditioning and bulking program (off season from rugby). Maybe switch bench for overhead press, or push press?!

Do you think the lack of lat/rhomboid work is less than ideal with regards back strength/development?

Richard
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Old 04-05-2012, 12:47 PM   #3576
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Re: Anthony and Jodi's Journal

Thursday, April 05, 2012

Anthony (M/33/164)

About 100 laps at the velodrome ....

Bench Press (pause)
135x1
185x1
225x1
275x1
315x1
335x1

Easy day!

Richard: not using Sheiko for this meet. We've only used a comp prep (believe it was 29+37 or vice versa with some tapering/attempts built in), so I can't really speak to the differences with other numbers. I personally prefer something simpler for off-season (like linear or 531) since Sheiko is boring as f***. But it wouldn't hurt to experiment and see how you respond to it.
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Old 04-19-2012, 02:42 AM   #3577
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Re: Anthony and Jodi's Journal

Friday, April 13, 2012
2012 CPU NATIONALS in Calgary
Weigh In: 74kg (163)
Squat: 235kg (518)
Bench: 150kg (331)
Deadlift: 287.5kg (634)
Total: 672.5kg (1483)

Not my best meet by a long shot, but considering I was sick/injured just before, I'll take it! Good enough for gold, meaning I earned a trip to worlds in November. Time to recover now .......

Saturday, April 14, 2012 / Sunday, April 15, 2012
CrossFit Kids Certification in Toronto (awesome)

Monday, April 16, 2012
light spin on the trainer (20 min total, stretching every 5 minutes)

Tuesday, April 17, 2012
AM: snatch, clean, front squat practice
PM: bike 5 minutes warm up, 10 minutes intervals (850-900W), 10 minutes cool down. Felt good to move!

Wednesday, April 18, 2012
AM: snatch, clean, front squat practice
PM: easy 32k ride in just over an hour. Got chased by a giant dog, Jane freaked out and left me in the dust. Max speed 63.7km/h, max climb 17% grade (gross), temp 12C, wind 13km/h, hr stayed around 140 (surprising). So much data - love my powertap! Second ride on a new bike, five days after nationals, felt pretty damn good.
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Old 04-19-2012, 04:53 AM   #3578
Jodi Bainbridge
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Re: Anthony and Jodi's Journal

Thursday, April 12, 2012
2012 CPU Nationals in Calgary
Weighin: 51.8kg
Squat: 120kg (264)
Bench Press: 80kg (176)
Deadlift: 152.5kg (336)

Saturday, April 14, 2012
CrossFit Kids Certification in Toronto (Loved it!)

Monday, April 16, 2012
2.5km bike

Tuesday, April 17, 2012
3 Rounds of:
3 Cleans, 95 pounds
6 HSPU
400m Run
Time: 10:29

2.5km on bike with Clippy Shoes

Wednesday, April 18, 2012

AM: Power Snatch Practice (75x2x8) + Clean Practice (130x1x8)
PM: 10km bike ride
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Old 04-21-2012, 02:58 PM   #3579
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Re: Anthony and Jodi's Journal

Saturday, April 21, 2012

Anthony (M/33/165)

AWESOME DAY!

Great to see so many people taking advantage of the knowledge Jane has on endurance sports. With the number of people we have in our gym, there's no reason everyone can't find a workout buddy (or few) at the same level and work together. Vets are more than happy to show you the ropes!

AND HUGE THANK YOU to everyone for the gift card + treats. Completely unnecessary, but thank you just the same.

And then wrapped up the day with a ride around the Mactaquac Loop in 1h33, hr avg 150, temp 15C, wind 22-33kmh, but luckily no rain. Great ride despite the wind and wet roads. Starting to find my groove. Thanks Jane!
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Old 04-25-2012, 04:57 AM   #3580
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Re: Anthony and Jodi's Journal

Monday, April 23, 2012

10AM
Snatch, clean, front squat, and dog sled push/pull.

4PM
Intervals on bike to work on cadence and full stroke pedaling (total 45 minutes). Great day!

==================

Tuesday, April 24, 2012

10AM
Snatch, clean, front squat, sled push (humidity and rubber floor makes for interesting friction).

5PM
AMRAP in 9 minutes of:
7 Kettlebell Swings (2 pood)
3 Strict Chinups
15 Double Unders
Score: 11 rounds

Lifts feeling very crisp, will start going heavy next week. Conditioning workout was a grip burner!
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