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Old 10-24-2010, 09:06 PM   #1
Bill M. Hesse
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Aiming for a Brofessor-ship in Strength and Crossfit

So here starteth my work-out log. Goals are strength. I have been doing this on my own for about a year now, but truly strength and the xfit for about 8-9 months. I used to do that BB workout crap, and have since left it in the rearview. I want one thing most and that is to be stronger and bigger. I eat mostly paleo. About 80/20. I work on a Behavioral Health unit in a hospital, so the Man-bear-pig needs to awaken when things go bad and talk stops working. Starting stats as of today and some past comparision.

a year ago:
Bench 95lb
Didn't squat
Didn't deadlift
OP 50lb
5k was about 19:00
Thought Fran might have been a hot chick....

Now
Bench 200
OP 115 a few weeks ago and not recently tested but 135 is going up for sure later this week
Back Squat 265
Deadlift 315 yesterday
Fran 4:39 down from 9:08 last month
Clean 155

Currently working on:
OHS
Snatch (always )
Muscle Ups
Handstand Pushups

Goals
Dead- break 400
Squat- break 300
Bench- get to 255
Fran in less than 4 mins
A Murph in less than 40

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Old 10-25-2010, 02:47 PM   #2
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

Rest on account of 2.5 hours of sleep last night and my need for recovery not being fufilled.
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Old 10-28-2010, 05:00 PM   #3
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

Fail day was full of fail. Yesterday brought the inablility to do squats worth a darn. Ended up doing this...

4x12 135lb squats
5x3 145lb bench press
5x3 115lb OP

been eating bad and not enough and it shows. All numbers are down. currently fixing the calorie deficit and going back to paleo + dairy :stir:
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Old 11-03-2010, 01:12 PM   #4
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

Ran through a rough spell of fail days last week.

Yesterday:

5 115lb cleans
5 115lb FS
20 pullups

5 rounds
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Old 11-07-2010, 03:41 PM   #5
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

yesterday

135lb deadlift warm up for 20 reps

conventional deadlift: 225-225-275
Sumo: 275-275-275

Ran short on time so a quick met-ish con of
3 rounds
5x135lb barbell rows
Alternating pullups and toes to bar for 5 each

Skillwork was 65lb ohs for 12-12-8

Still working on balancing and building more midline stability

i will have more to post in a few hours

My intended workout is:

5x5 bench 145-255lb
5x5 OP 95-115
5x5 BS 225-245

Last edited by Bill M. Hesse : 11-07-2010 at 03:51 PM.
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Old 11-08-2010, 06:41 PM   #6
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

workout was as written yesterday. rest today as a fight at work was enough and I am needing recovery.
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Old 11-14-2010, 05:54 PM   #7
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

high volume today:

5x5 bench 135-165lb

Using 135lb:

21 reps of deadlift, cleans, and front squats

80lb:

21 reps of power snatch, barbell rows
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Old 11-18-2010, 04:56 PM   #8
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

35lb weighted pull ups and dips 5x5
OP 5x5 up to 120lbs
75lb dumbell snatchs 5x5 for each arm
75lb dumbell swings 3x12

workout for 11-16-10
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Old 11-19-2010, 04:04 AM   #9
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

3x10 deadlifts 225lb
3x10 BS 155lb
3x10 FS 65-95lb

threw in some 95lb snatches for skill work
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Old 11-21-2010, 06:03 PM   #10
Bill M. Hesse
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Re: Aiming for a Brofessor-ship in Strength and Crossfit

Just fudged around today with no real purpose, getting ready for a 3 month balls to the wall lifting cycle.

today:

Decline bench press 5x7 from 135-165lb
Deadlift new PR 335lb
3x10 slow pull ups alternating grips each set
3x5 barbell rows 135lb
3x5 SDHP 135lb
30m total of 200lb farmer's carry
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