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Old 10-13-2006, 11:55 AM   #91
William Winger
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Max kipping pullups- 31.5

Military press
2/4/115
2/4/135

Push press
4 singles of 155

Pretty light workout today. I'll come back with a hard one tomorrow.
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Old 10-13-2006, 05:32 PM   #92
William Winger
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Second workout, since I felt I didn't really expend enough energy the first time:

Roman chair back extensions - a couple sets of 8, done slow throughout whole range of motion.
55lbs dumbbell swings, 2 sets of 12

Dumbbell bench press-
8/60
8/70
2/6/80
5/90
2.5/100 (yeah, that was kinda embarrassing...)
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Old 10-14-2006, 10:23 AM   #93
William Winger
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Workout for today was jumping practice:

Sub 1:50 500 meter row to warmup
Kipping pullups x12
Leg stretches
Kneeling-to-full squat jumps x10
Leg stretches
Kneel-FSq x10
Back bridge
Leg stretches
8 wide-grip kipping pullups
Kneel-FSq x15
Back Bridge
1-arm presses 8/40
..............6/55
..............4/60
Kneel-FSq x15
8 wide-grip kipping pullups

Then I went to a basketball court and jumped up to touch the rim 40 times. Four sets of 10, two sets from the right, two from the left.

(Message edited by dubdub on October 14, 2006)
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Old 10-15-2006, 12:24 PM   #94
William Winger
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Starting in on Feduleyev's Squat program, seen here:
http://www.dragondoor.com/articler/mode3/80/
Thanks Dragondoor!

I figure I'll devote about a month to it and see how it goes. So my schedule will be:

Squat
WoD
Squat
Rest
Squat
WoD
Deadlift
Rest

...For a couple of weeks. Even my knees wouldn't be able to take that forever.

So, first workout today (and I'll be resting tomorrow, so I guess today translates to the third day above) was:

65%x3
75%x4
85%x4x3 (three sets)
85%x5

For future reference...
Current 1RM (which this is based on) = 315
60% = 190
65% = 205
70% = 220
75% = 235
80% = 250
85% = 270
90% = 285
95% = 300

I'll be quoting percentages from now on.
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Old 10-17-2006, 06:09 AM   #95
William Winger
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Morning Cardio:

1000 m row - 3:29.2

...yep, tied my previous PR. I really ought to have improved, but for how little rowing I've been doing lately, this is acceptable. I've got to reset the squat plan so today's workout will be the same as Sunday's, well, plus weighted pullups.
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Old 10-17-2006, 12:10 PM   #96
William Winger
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Decided on Deadlifts from a deficit in place of repeating the squat workout, also got in a version of today's WoD, weighted pullups.

Deadlift (on two plates, approx. 2 inches?)
30/265 done AFAP, first 9 in a row, then 6 more, more broken after that.

Weighted pullups
45
75
90
100 (pr)
110 (PR)
75 [to serve as a wave]
125 failed [guess the wave didn't work]

But I still upped my PR by 20 pounds! Good workout today.
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Old 10-18-2006, 06:42 AM   #97
William Winger
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GHD back extensions, 1-arm dumbbell snatches 50lbs, split-jerks with empty bar, 10 minute treadmill walk (45 calories), 3 minute row (55 calories).

Stats for the rowing:
3 minutes, 791 meters, 55 calories.

Just a nice warmup. Squatting this afternoon!
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Old 10-18-2006, 03:19 PM   #98
William Winger
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Pressed for time in this workout, with disappointing consequences:

0:00 Squat - 3/185
2:00 Incline Dumbbell Press - 8/60
4:00 Squat - 3/235
6:00 Inc DB Press - 6/70
8:00 Squat - 3/275
10:00 Inc DB Press - 6/70
12:00 Squat - 3/285
14:00 Inc DB Press - 4/80
16:00 Squat - 3/285
18:00 Inc DB Press - 6/60
20:00 Squat - 2/285 (deliberate, knew I couldn't take three)
22:00 Squat - 2/285 (except, the second rep never came up, so I had to dump the load, got the scrapes in my back to prove it!)

I never should have done the last two sets with only 2 minutes rest. Oh well, hopefully it won't set me back on the Feduleyev program... Next squat on Saturday.
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Old 10-19-2006, 04:12 PM   #99
William Winger
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WoD of my own devising today:

21 Burpee Snatches - 2x20lbs dumbbells
7 OHSq's - 75lbs BB
7 Behind-the-neck Snatch grip presses
7 Behind-the-neck Wide grip pullups
15 Burpee Sna...
5 OHSq
5 BTN Sna... Press
5 BTN WG pullups
9 Burpee Sna...
3 OHSq
3 BTN Sna... Press
3 BTN WG pullups

Decided I really need to devote more time to my back muscles. Look for more BTN work, presses and pullups.
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Old 10-21-2006, 12:28 PM   #100
William Winger
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Morning Workout:

Squat-
3x60%
3x70%
4x80%
3x90%
2x5x85%

Afternoon Workout:

Pushups-30
LPullups-13
HSPUs-5
BTN Pullups-5
Pushups-25
LPullups-11
HSPUs-7
BTN Pullups-7
Pushups-20
LPullups-9 (most LPullups done as singles from here on out)
Back Extensions-9
BTN Pullups-9
Pushups-15
LPullups-7
Back Extensions-11
BTN Pullups-11 (some jumping)
Pushups-10
LPullups-5
Back Extensions-13
BTN Pullups-13 (most jumping)

Pretty good workouts today. I need to do more 'two-a-days' in order to get more CFit-style workouts in.
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