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Old 10-22-2006, 11:49 AM   #101
William Winger
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First workout:
1000 meter row - 3:19.5 PR!!!

Second workout:
3 Bar Muscle-ups
4 Dips
3 Bar Muscle-ups
4 Dips
Back Bridge (20 breaths)
Shrug - 135lbs x8
3 Bar Muscle-ups
4 Dips
Shrug - 185lbs x6
Back Bridge (10 breaths)
Shrug - 185lbs x6
3 Bar Muscle-ups
4 Dips
Shrug - 185lbs x6

Then Handstand practice, I tried kicking up into a handstand facing away from the wall, that seemed to help. Hard work though... will have to redouble my efforts.
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Old 10-23-2006, 05:04 PM   #102
William Winger
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First workout:
Deadlift [with a deficit, standing on two plates]-
All done as singles,
3/135
3/185
3/225
3/275
3/315
2/365
7/385

My grip was going at the end of the work sets, so I cut it short (I wanted 10... uh).

Second workout:
GHD Sit-ups x10
Row 375 meters - 1:13.3
5 BTN pullups
5 Supinated pullups (no kip)
GHD Sit-ups x10
Row 375 meters - 1:23.0
5 BTN pullups
GHD Situps x10
Power Cleans 8/135
Power Cleans 3/185
Push press 1/185
Split jerks 5/95
Row 375 meters - 1:20.2

Kinda a catch-all second workout, looking forward to my rest day!
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Old 10-25-2006, 11:18 AM   #103
William Winger
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Morning Row- 6000 meter row 30:14.0, the "skeleton crew" challenge began this morning, so I'm going to be rowing a ton for the next week.


Afternoon Workout-
Squat 3/135
Squat 3/185
Squat 65%x4
Dumbbell Press 8/65
Squat 70%x4
Dumbbell Press 8/80
Squat 80%x4
Dumbbell Press 8/80
Squat 80%x4
Dumbbell Press 5/90
Squat 80%x4
Dumbbell Press 6/55 (wave set)
Squat 80%x4
Dumbbell Press 6.5/90 (not quite 7 reps)
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Old 10-26-2006, 06:31 PM   #104
William Winger
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First workout:
5000 m row - 21:35.0

Second workout:
Fun stuff! Clapping pullups, bar muscle-ups, handstand pushups against a wall, 1-arm presses, barbell push presses etc.
Managed 8 hspu's in a row, and 8 clapping pullups consecutively as well, pretty good workout!
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Old 10-27-2006, 06:40 AM   #105
William Winger
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Morning cardio:
6000 m row - 25:50.0, huge improvement over last time! It was tough, but I got through it.
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Old 10-27-2006, 08:07 AM   #106
Chris Kemp
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William, that is an awesome improvement - and a generally monster effort!! What is the skeleton crew thing you are training for?

Cheers, kempie
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Old 10-27-2006, 09:44 AM   #107
William Winger
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Kempie, and anyone else reading my journal, I guess I should tell the story behind the improvement.

So I wanted to kick off the skeleton crew challenge by getting 10,000 meters out of the way, so I paced myself for that distance. Unfortunately it's terribly difficult to keep yourself motivated for such along time. I took breaks at 2000m and 4000m, and then considered quitting at 5000m. I rested for about a minute, timer still going, and then committed myself to another 1000. So the first 6000m that I did included a lot of extra time, and was overall paced too slowly.
So my new plan is to do a 5k or 6k everyday during the challenge. We'll see how it goes.

Kempie, I sent you a private message with the other info.
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Old 10-27-2006, 11:25 AM   #108
Mary Wilcox
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William,

Another person who does clapping pullups? I'm impressed. I'd never heard of clapping pullups before wandering around here.
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Old 10-27-2006, 12:29 PM   #109
William Winger
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Mary, neither had I, neither had I.
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Old 10-27-2006, 12:35 PM   #110
William Winger
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Actually, I ought to log in my second workout of the day, in case I don't end up doing oly practice tonight:

Squat-
60%x4
70%x4
80%x4
90%x3
90%x4x2 (technically I think this is a 4-rep max, 285lbs, but I'm not sure, at the end of last year I could do 295 for a triple... we'll see if I get 300 for a triple on Sunday.)

Weighted pullups
45x3
70x1
90x1x3
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