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Old 12-23-2009, 05:06 PM   #161
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Wednesday December 23rd
Still sans workout-partner... doing another strength workout.

Squat:
5x245
5x245
5x260 (previous PR)
5x270 (PR)

Press:
5x85
5x90
5x100 (PR by 5)

Deadlift
5x295 (Probably a PR... I never do 5rep Deadlifts)
3x295 (grip was failing)

So, I've come to the conclusion of 2 things. 1) I am not pushing myself hard enough on some lifts. 2) The most disappointing week of my career is turning into my most happy lifting week.

For the squats, my PR is 5x260... but my 1RM is 325. I feel like I don't go heavy enough on squats when I say that I'm doing heavy squats. I'm afraid to fail a rep, even though I have pins to drop it on. I'm going to focus on hitting the squats harder, and getting my 5RM to 300. I should be close with a 1x325, right?

I'll be resting for 2 days. Back at it on the 26th... possibly with this very same workout.
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Old 12-29-2009, 04:24 PM   #162
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Sunday December 26th
Squat
5x135
5x245
5x255
5x265

Bench Press
5x145
5x155
5x155

Deadlift
1x295
1x305
1x315
1x325
1x325
1x325

Monday December 28th
Rest Day

Tuesday December 29th
4 Rounds for time:
15 Hang Squat Cleans 95lbs
20 Pushups
Results: 20:47

Wow... this was a suck-fest. I did the first round in 2:30, and totally crashed. Got a side stitch mid way through (what the hell? Was I running?), and had a slight lower back cramp. Did 2's and 1's the whole last round. Brutal. Partner is back in town, and we're back at it.
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Old 01-03-2010, 10:23 AM   #163
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Hmm Dec 31st I did squats and press... but I don't have the numbers.

Saturday January 2nd
Squats:
5x135
5x245
5x245
5x245

Push Press:
5x95
5x95
5x95

Man, I felt weak this workout. I think the hangover from New Years was still effecting me.

Sunday January 3rd
"Tyler"
4 Rounds for time:
12 Pull-ups (green band)
4 dips
15 75lb SDHP

Result: 8:22

We scaled this down from 5 rounds, 95lb SDHP, and 4 Muscle-ups. I was going to do a harder pull-up band, but watched my partner go before me and hit muscle failure, so I went conservative here.

After this, we decided to do a Max Effort 500m row, because we've never done it before. Maybe a tough thing to do after Tyler, but I was curious. I rowed a 1:47.2. I was hoping to get 1:40, but those SDHP's wrecked me before. Decent first showing.
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Old 01-04-2010, 04:05 PM   #164
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Monday January 4th
Pre-WOD Strength: Press
5x80lb
5x90lb
5x100lb

WOD: Weighted Pull-ups 1-1-1-1-1-1-1
10lb
20lb
30lb
40lb
45lb
50lb
52.5lb

First time doing weighted pull-ups. I feel like I have a huge PR there compared to the amount of un-assisted pull-ups I can do in a row (I *think* its 9... though that hasn't been tested in months at rest, always during metcons)
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Old 01-04-2010, 06:38 PM   #165
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

Happy New Year Bo! You have to get those 500m rows for time in more often man! one of the most taxing two minutes you can do.
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Old 01-06-2010, 04:25 PM   #166
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Tuesday January 5th
Rest Day

Wednesday January 6th
Squats: 5x255, 5x255, 5x255

Then: Tabata Something Else
2nd time on this workout. Did 6 rounds of each (so I could compare to last time) instead of the prescribed 8.

20sec max effort work, 10sec rest, continuous clock of:
Pullups (Green band: 14, 13, 13, 11,9, 9), Pushups (3 rnds regular, 3 rnds from knees: 17, 12, 8, 8, 7, 7), Situps (12, 10, 9, 8, 8, 7), Squats (22, 19, 15, 14, 13, 14) = 279

Definitely a PR, considering last time was Beginner pull-ups (or body rows), all "wall" pushups, and anchored situps. Plus, I did more reps anyways.
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Old 01-07-2010, 04:40 PM   #167
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Thursday January 7th
Strength:
Bench Press:
5x135
5x145
5x155
then...

4 Rounds for time of:
50m Walking Lunges
50 Situps
Result: 16:19

The situps took like 75% of my time... ughhhh. My workout partner whooped my ***... enjoy the victory Jenn
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Old 01-07-2010, 07:15 PM   #168
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Wednesday December 23rd
Still sans workout-partner... doing another strength workout.

Squat:
5x245
5x245
5x260 (previous PR)
5x270 (PR)

Press:
5x85
5x90
5x100 (PR by 5)

Deadlift
5x295 (Probably a PR... I never do 5rep Deadlifts)
3x295 (grip was failing)

So, I've come to the conclusion of 2 things. 1) I am not pushing myself hard enough on some lifts. 2) The most disappointing week of my career is turning into my most happy lifting week.

For the squats, my PR is 5x260... but my 1RM is 325. I feel like I don't go heavy enough on squats when I say that I'm doing heavy squats. I'm afraid to fail a rep, even though I have pins to drop it on. I'm going to focus on hitting the squats harder, and getting my 5RM to 300. I should be close with a 1x325, right?

I'll be resting for 2 days. Back at it on the 26th... possibly with this very same workout.
Congrats on the squat PR Bo. 5 by 270 is huge and the deadlift PR is killer at 5x295. You have been doing good work in here with the rest of your workouts but the two PRs really caught my eye because the deadlifts and squats are where I really want to get my numbers up. Great job
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Old 01-19-2010, 10:57 AM   #169
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Saturday January 9th
"Tommy V"
For time: 15 95lb Thrusters, 15 pull-ups, 12 Thrusters, 15 Pull-ups, 9 Thrusters, 15 Pull-ups.

The pull-ups were supposed to be rope climb ascents, but I didn't feel like doing towel pull-ups.

Let me say that I was the most sore on this day than I've been in months. The last 2 workouts have absolutely wrecked me. Then, for strength on this day, before doing Tommy V, we did Deadlifts: 5x255lb, 5x275lb, 5x275lb. My hands were KILLING me. I don't know if its the dry winter or what, but grabbing the barbell was absolutely killing the skin on my hands.

So, then I lined up to do Tommy V, 3-2-1-GO!... Did 7 thrusters... dropped it. Did 2 more... dropped it... hands and wrists were killing me, hammies and glutes ridiculously tender from the days before... and I just quit. I know, I know... what a sob story. But... I felt like I wasovertrained, or just simply have too harsh of DOMS. To illustrate this, I tried to do some 3RM presses after quitting the WOD, just to prove I was still alive. 3rd set, I could only get 1 rep of 100lbs (my current 5RM). Put a fork in me!

After this, I did a self imposed rest until....

Tuesday January 12th
Deadlift 1-1-1-1-1-1-1
5x135lbs
3x225lbs
1x295lbs
1x315lbs
1x335lbs
1x355lbs
1x375lbs (PR)
1x382.5lbs (PR)
1x375lbs (fail)

355 felt excellent, so I jumped past my previous PR of 365. 375 went up, and I knew I had a little more left in me, so I made use of my new fractional plates to put the weight up just a little more. It looks like I did well raising the weight to get all out of my body, because I couldn't get 375 up after my big lift. Glad I PR'ed after all that rest.

Since I was going out of town on the weekend, I decided to rest the whole week to stave off any possible over-training.

Monday January 18th
Back from my trip back home, and well rested.
Strength work
Squats: 5x255,5x265,5x265.

Then, "Michael" scaled:
3 rounds for time of: row 750m, 35 back extensions, 35 sit ups.
Result: 21:02 and dead legs. It's possible that we didn't scale this enough to be paired with heavy squats. My poor partner did a 25minute suck-fest before I did my run.
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Old 01-19-2010, 04:15 PM   #170
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Tuesday January 19th
Strength Work:
Bench Press:
5x150
5x160
5x170 (failed on 4th rep).

Then... 1/2 "Nate": As Many Rounds As Possible in 10mins of:
6 Pull-ups (green assistance band), 6 Dips, 4 Handstand Pushups (knees on bench), 8 35lb Kettlebell Swings.
Result: 10 full rounds + 3 pull-ups.

Previously I did "Nate" to it's full potential at 20mins and got 20 rounds... however this was with "beginner pull-ups", better known as body rows, and it was with only 2 dips per round (I didn't realize I was scaling wrong). So, all in all I improved. The 5x170lb bench press was an attempt at a PR... I guess I'm not quite there
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