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Old 11-14-2012, 07:21 AM   #101
Jeff Enge
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Re: JP, another WOD log

Tuesday, 11/13/2012

Lifting in my Garage:

Back Squat -
Warmups:
2x5x45
5x95
5x135
5x155
Work Sets:
3x5x195

Felt iffy, still a little sore from Saturday maybe. May have bent forward a little too far for the last couple in the last set.

Shoulder Press -
Warmups:
2x5x45
5x55
5x65
Work Sets:
3x5x75

Still don't know what to think. My shoulder press is absolutely hideous but I can't progress because the next weight I can make is 95 and that's a big struggle.

Deadlift -
Warmups:
5x135
5x185
5x225
5x245
Work Set:
5x295

Felt really good. I'm a lot better at pulling than pressing. I kind of want to try to 1RM again, I could probably blow my 355# out of the water. Or at least improve it a little.
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Old 11-16-2012, 12:39 PM   #102
Jeff Enge
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Re: JP, another WOD log

Wednesday, 11/14/2012

Rest Day

Thursday, 11/15/2012

Garage Lifting

Back Squat -
Warmup:
2x5x45
5x95
5x135
5x155
Work Sets:
3x5x195

Felt easier than Tuesday. I really need to get me to a Play it Again Sports and get some cheap metal plates just to have some way to progress.

Shoulder Press -
Warmup:
2x5x45
5x55
5x65
5x75
Work Sets:
3x5x95

Took the plunge cuz 75# wasn't really doing it for me anymore. Survived, about all I can say.

Power Clean
Warmups:
2x3x45
3x65
3x95
3x135
Work Sets -
5x3x165

Not as easy as last week. Tech felt a little off. Think I landed on my knee awkwardly on one of the reps and it's a little sore today.

Note: Liking my Inov8s a lot more for lifting than my Rogue Do-Wins, oddly enough.
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Old 11-19-2012, 11:25 AM   #103
Jeff Enge
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Re: JP, another WOD log

Saturday, 11/17/2012 - AKA Birthday

CFE WOD

Warmup - CFE Warmup, Tabata double unders

Strength/Skill/Stupid

Two-man Clean and Jerk

Stupid, stupid stupid. I hate gimmicky things that have no point.

MetCon - Country Throwdown WOD#2 Modded for two-person teams

3 RFT
40m partner carry
40 pullups
40m partner carry
40 burpees

Monday, 11/19/2012

CFE Morning WOD

Warmup - CFE warmup, tabata double unders

Strength - Hang Power Snatch heavy 3s
45-75-95-115-125-135(PR)-140(f)

MetCon -
4 RFT
10 Hang Power Snatch @ 75% 3RM (I used 100#)
10 HSPUs (on 2 10# plates and an abmat)
10 pullups

10:12

That was a good one, probably the best metcon I've done in a month.
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Old 11-21-2012, 08:04 AM   #104
Jeff Enge
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Re: JP, another WOD log

Wednesday, 11/21/2012

CFE Morning WOD

Warmup - CFE warmup, calisthenics

Strength - Bench Press 3-3-1-1-1-1
3x135-3x155-175-195(f)-185-190(PR)

MetCon - "Lynne"
3 Rounds - Max Reps
Bench Press (75% 1RM = 140#)
Pullups

11/20 - 6/20 - 10/21
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Old 11-22-2012, 06:05 PM   #105
Jeff Enge
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Re: JP, another WOD log

Thursday, 11/22/2012

Turkey Day Garage Lifting!

Burgener Warmup + Double Under Practice

Snatch -
Warmups:
3x45-3x95-3x115
Work Sets:
5x1x135

Barbell Rows
3x8x135

Back Squat
Warmups:
5x45-5x95-5x135-5x155
Work Sets:
2x5x185
12x185

Shoulder Press
5x45-5x55-5x65-5x75-5x95

Bunch of strict ring MUs
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Old 11-24-2012, 03:21 PM   #106
Jeff Enge
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Re: JP, another WOD log

Saturday, 11/24/2012

CFE WOD

Warmup - CFE Warmup, Tabata double unders

Skill - Muscle-up practice, weighted 1RM muscleup

BW a few times-5-10-15-20-25(f)

MetCon -
In teams of two:
AMRAP 20
4 muscle-ups
200' team farmers barbell carry w/ average BW on each bar (180)
20 sandbag burpees (50# sandbag)

4 rounds + muscle-ups + carry + 2 burpees

Did 4-3-3-3-3 muscleups, and half + 2 of the burpees
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Old 11-25-2012, 03:41 PM   #107
Jeff Enge
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Re: JP, another WOD log

Sunday, 11/25/2012

Garage Lifting - GSLP Style

Clean & Push Jerk
Warmup - 3x45-2x95-135-135
Work Sets - 5x1x165

Barbell Glute Bridge
3x10x185

Shoulder Press
Warmup - 5x45-5x55-5x65-5x75
Work Sets - 2x5x95, 1x7x95

Barbell Curl
2x12x65

Deadlift
Warmup - 5x135-5x185-5x225
Work Set - 1x10x295

Still need to buy a bench and more smaller-increment iron to finish my GSLP program. I'll post what I'm thinking for programming when I get a chance tomorrow. Also vids of a c&j and the deadlift set forthcoming in Digital Coaching.
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Old 11-26-2012, 07:40 AM   #108
Jeff Enge
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Re: JP, another WOD log

Monday, 11/26/2012

CFE Morning WOD

Warmup - CFE Warmup

Strength - Weighted Box Step-Ups (20" box)
4-4-2-2-2
4x45-4x115-2x145-2x165-2x195

MetCon -
5 RFT
20 ring dips
10 one-arm pullups
40 lunge steps

18:53... ring dips killed me
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Old 11-27-2012, 05:08 PM   #109
Jeff Enge
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Re: JP, another WOD log

Tuesday, 11/27/2012

Rest Day.

I've got a bench and I now have weights up to 330# in 2.5# increments. Time to stop fooling around and do something serious. GSLP starts on Sunday, I want to sync it up with my schedule and Su-T-Th seems to work best, with CF WODs Monday/Saturday. Or maybe Wednesday/Saturday. Haven't decided that yet, could be variable. The Saturday WOD at my gym is always more skill based so that should be good. If anybody's interested and hasn't seen it yet, I posted the template I came up with on the Fitness forum under (pardon my creativity) "GSLP Template." Time to become a beast

Wish me luck!
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Old 11-28-2012, 07:21 AM   #110
Jeff Enge
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Re: JP, another WOD log

Wednesday, 11/28/2012

AM Garage Lift
GSLP Dry-Run

Warmup - DU practice, Burgener Warmup

Snatch -
5x45-3x1x25-5x1x115 (technique work, trying to get the "sweep")

Bench Press -
Warmup: 5x45-5x95-5x135
Work Sets: 2x5x150-1x9x150

Calf Raises (on feet of bench, holding barbell hanging) -
1x20x135

Barbell Curl -
2x12x65

Back Squat -
Warmup: 5x45-5x95-5x135
Work Sets: 2x5x185-1x13x185

Man, those 5+ sets are a blast! Really have to catch my breath and walk it off afterward.
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