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Old 12-19-2012, 10:16 AM   #351
Stephen Waterworth
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Re: Steve's Workout Log

Dec 17

Snatch

EMom 3 snatch at 115


Attempted back squat and front squat and groin and quads are extremely tight and sore which made impossible to squat over 255


Conditioning

4 min amrap of burpees box jumps

=54

2 min rest

4 min amrap of 95lbs overhead barbell lunge 20 reps and 10 toes to bar

=1+3

2 min rest

2 amrap of burpees

=40


Dec 18

Clean

Not touch and go

185x2
205x2
225x2
235 f
235x2 pr
240 ff
205x2

Squat

Tried to squat but still not happening

Push press

135x5
155x5
175x5
185x5 pr
195x2

Conditioning

Me hspu strict then kip

30 pr

30 sec rest

3 rft

40 du
20 pull-ups

=4:22

30 secs rest

Me hspu

10

30 sec rest

3 rft

40 du
20 kbs-32kg

=8:32

30 sec rest

Me hspu

12
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Old 12-20-2012, 09:21 AM   #352
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Re: Steve's Workout Log

Dec 19

2 power snatch 1 ohs

135
155
165
175 f ohs
190 f
190 single
197 f f f f f f


Each attempts at 197 seemed to be getting closer. Had a couple locked out but was catching them deep and a little forward.

Bench

185x3
205x3
215x3
230x2.5
215x3
215x3


Strict chest to bar pull-up

15x5
20x5
25x5
15x5
15x5


1000 meter rowx3 rest 1:1

3:54
3:57
3:58
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Old 06-02-2014, 12:27 PM   #353
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Re: Steve's Workout Log

Its been a long time since logging workouts. Just had a baby 3 months ago and have worked out maybe a handful of times since. i also have been battling a chronic back issue which has stopped me from doing most exercises for 11 out of the last 14 months. Feeling better but going to avoid any heavy barbell and taking nothing from the ground for awhile

The reason for logging again. I am stir crazy from doing nothing over the last little bit and looking forward to focus on endurance and conditioning and was looking back on some old pr's and glad i had them logged.

Also want to keep a log and see if i can pin point a pattern that leads to injuries.

5 km=22:59
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Old 06-03-2014, 01:01 PM   #354
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Re: Steve's Workout Log

June 2

rolled out it band
2 min sitting in squat
shoulder and thoracic mobility

Tabata

Toes to bar

first=12
last=5

75lbs shoulder press

first=12
last=5

5 rounds not for time

200 meter run
6 flights of stairs
200 meter run
max effort toes to bar=10,10,8,7,7
max effort shoulder press 75lbs=10,10,10,8,7,7
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Old 06-04-2014, 06:47 AM   #355
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Re: Steve's Workout Log

June 3

rolled It band
2 min in squat
shoulder and thoracic mobility

back has slight tightness on right side in full hip flexion


5 rounds not for time

200 meter run
6 flights of stair
200 meter run
10-hang pc 95lbs
10-30" box jumps


3 hours later. back feels the same. slight tightness on right side. stretched glutes quads hip flexers before bed.
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Old 06-05-2014, 04:27 AM   #356
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Re: Steve's Workout Log

June 4


same slight tightness on right side of back

no stretching

5 rounds

400 meter run
50 double unders
max effort front squats 135lbs=10-8-6-6-6


3 hours after, back was more sensitive. Tightness the same but very slight sharp pains periodically. Woke up next morning and back to typical slight tightness
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Old 06-05-2014, 07:17 PM   #357
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Re: Steve's Workout Log

June 5

back feeling alot better. can barely notice tightness if when searching for it

It Band
2 min of squat


3 Rounds

400 meter run
12 burpees
Max effort hang Power snatch 75lbs=10-9-7
10 hollow rocks
max effort strict hspu=10-7-7

3 hours later. back feels good..slight tightness
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Old 06-06-2014, 07:39 PM   #358
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Re: Steve's Workout Log

June 6

back feels good. can barely notice tightness

Rolled IT band
2 min in squat

Back Squat

185x3x3

10 min AMRAP

10 hand release push ups
10 kbs 24kg
10 jumping air squats

9=15
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Old 06-07-2014, 05:53 PM   #359
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Re: Steve's Workout Log

June 7

back feels good. no tightness. which is great seeing as how i did some back squats and 100 kbs yesterday

5km=26:52

Legs completely toast from this weeks workouts. was running at a pace where i could have a full conversation but legs just couldn't move any faster. dealing with planters fascitis which makes it a pretty ****ty run.
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Old 08-13-2016, 06:13 PM   #360
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Re: Steve's Workout Log

Aug 11

Dead lift= 335x8
Squat 265x10
Press 135x9
Bench 170x11
180x8
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