CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 03-26-2013, 11:58 AM   #11
Drew Cloutier
Member Drew Cloutier is offline
 
Drew Cloutier's Avatar
 
Profile:
Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: Powerlifting and military conditionning

24 Mar 13 training session:

- Strict Mil press w/ feet together: 115x12, x12, x12, 105x12

- Upright rows; 115x12, x12, x12, x12 +6 @ 95lbs

- Platz db lateral raises: 15s x12, x12, x12, 12sx25 (do these by going higher and pausing at top)

- Barbell drag curls: 75lbsx10, x10, 85x10 (these sets were done wide grip) 85x10 (normal grip) 85x10 (narrow grip)

- DB curls with 1 foot slightly raised (do this so no cheating during curls) 20sx10, 25sx10, 30sx10, 35sx8 + 2 @ 30s

- Cable Abs: 110lbsx15, 140lbsx15, 150lbsx15
__________________
M/30/5'10/216lbs
  Reply With Quote
Old 07-28-2013, 01:18 AM   #12
Drew Cloutier
Member Drew Cloutier is offline
 
Drew Cloutier's Avatar
 
Profile:
Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: Powerlifting and military conditionning

Haven't posted on here in a while but, my strength is increasing pretty well!

some recent benchmarks/PRs/or just recent numbers:

hit 9 on beep test a couple months ago, after which I did 46 push-ups without stopping (part of the test) then 45 sit-ups in 60 secs, and followed by 12 pull-ups (strict, non-stop)

close grip benching 225 for 8 reps.
Incline benching 225 for 6 reps.
Push press 100kg x1
315lbs squats 8x5 with no more then 90secs rest between set.
6.2km in 52minutes with 70lbs pack.
Row 6.5km in 30mins
900lbs leg press several sets of 5-10
450lbs x2 DL, followed by 465x1, followed by 475x1
We also do max reps in 1 minute (sometimes 2 minutes) for DB press with 50s or 60s (logbook not in front of me) I routinely hit 40-50 reps.


My legs might not have gotten that much stronger in terms of 1rm, since I am doing a LOT of running/walking/swimming endurance work, but I am happy I seem to be improving all around.

I definitely think I need to work more on my PRESS though.

It also looks as if either in August or September I will be starting up for first time ever at an Xfit affiliate (Crossfit Poise). So I'm hoping to get good at snatches, C&Js, overhead squats and a multitude of other things, that will only make me a better athlete, and possibly soldier.

Who knows I might try my hand at the Open next year if I have enought time from work.

Side note, the Ottawa Open was a huge success, so much so that they had to many lifters, and I could not get on the roster. So instead I volunteered, and was spotting/loading.
__________________
M/30/5'10/216lbs
  Reply With Quote
Old 10-17-2013, 08:39 AM   #13
Drew Cloutier
Member Drew Cloutier is offline
 
Drew Cloutier's Avatar
 
Profile:
Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: Powerlifting and military conditionning

Back to the drawing board is the theme now:

I've identified some weaknesses I need to work on, strengths I need to maintain/improve, etc...i've also come up with some goals (long term and short) and now I need to flesh out the game plan, so bear in mind with my thinking out loud here.

Strengths:
 Mental + physical toughness
 Durability
 Muscular strength (can lift/move heavy)
 Speed over short distances



Weaknesses:
 Swimming
 Running
 Muscular endurance (doing zillion push-ups, etc)
 Speed over long distances
 Navigation
 Bulky


- Drop in bodyweight to 185-200lbs from the 225 I am at now.
- Maintain and/or improve big 4 numbers while dropping bodyweight
- 20-25 pull-ups unbroken
- 60-70 push-ups without stopping
- Compete in a triathlon
- 5KM in 23mins or less
- 2400m in 8mins
- 10KM under 48mins
- Swim 500m non-stop


Where I stand now:

225ish (regular fluctuation)
300lbs bench, 445lb squat, 555lb deadlift, 205 OHP strict
17 pull-ups (palms facing away)
averaging around 47-50 push-ups now (in our PT test you cannot stop/rest to adjust if you do you are done)
Never done a triathlon
5KM in 26 and change
2400m (cant remember exactly but it was 9-10mins)
10KM bout 53-55.

Couple things right off the hop I know I will do/change:

More circuit training, more running, more swimming, more rucking.

any comments, critiques, advice, whatever, toss em my way!
__________________
M/30/5'10/216lbs
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
powerlifting Sean Adams Fitness 5 06-30-2011 11:20 AM
Powerlifting and CF Jason Brooks Starting 4 02-19-2009 09:38 AM
police,fire,military raw powerlifting meet patrick j fleming jr Competitions 0 07-12-2008 11:25 AM
Powerlifting Patrick Schoudt jr Fitness 18 04-12-2006 03:26 PM
Powerlifting Chris Gondos Fitness 14 12-21-2004 10:16 AM


All times are GMT -7. The time now is 08:42 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.