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Old 03-09-2014, 09:47 AM   #451
Jim Bentley
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Re: Owning It

FRIDAY 140307

Three rounds for time of the following:

0.25 mi run
15 Knees to elbows
20 Box jumps, 24"

...16:28 Wow, I can tell my conditioning has slipped a lot since I've focused more on strength. But, one goal at a time.
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Old 03-09-2014, 09:51 AM   #452
Jim Bentley
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Re: Owning It

SATURDAY 140308

Low bar back squats
5 x 5 x 250
...took 3 minutes between each set. These are getting tougher but I felt really solid and am still getting to parallel in terms of depth.

Bench
5 x 5 x 215
...I was very pleased to accomplish this as I've tried a few times at this weight and stalled out in the last set. Eating enough and getting enough sleep are key. Additionally, keeping a positive mindset about accomplishing the lift was important.

Row
5 x 5 x 165
...I can't tell if I'm rounding my back the wrong direction. My back was sore on the left side last night and had me wondering if I'd lifted incorrectly.

I also hadn't weighed myself in a while. For a long time, I've consistently been 170. I'm now 180 with a tiny bit more belly fat. I can drop the fat with more met-cons later.
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Old 03-11-2014, 09:51 AM   #453
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Re: Owning It

TUESDAY 140311

Low bar back squats
5 x 5 x 255
...my energy was off and these were much harder than recent workouts. The time change and some work stress meant I had less in the tank this morning. I did not get to parallel on these.

OH press
5 x 5 x 155
...I got through the first set just barely. I shifted down to 145 to finish out the other 4 sets.

Deadlifts
1 x 5 x 340
...I started rounding my back on the 4th rep. Since I'd tweaked the left side of my back Saturday with the rows a little, I decided not to push for the 5th. I think on a day with more energy I can complete the set.
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Old 03-17-2014, 03:39 PM   #454
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Re: Owning It

THURSDAY 140313

3 rounds for time of the following:
0.25 mi run
50 back lifts (from weight bench)
50 sits-ups, toes anchored

...can't recall what my time was but it was not fast.
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Old 03-17-2014, 03:41 PM   #455
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Re: Owning It

FRIDAY 140314

Low bar back squats
5 x 5 x 260
...definitely tougher but still do able.

Bench
5 x 5 x 220
...only got 5 on the first set. All others were 4 but it was a struggle.

Row
5 x 5 x 170
...these were solid and my back stayed rounded the correct direction (away from the ground).
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Old 03-17-2014, 03:44 PM   #456
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Re: Owning It

SATURDAY 140315

"Grace" WOD
30 C&J @ 135#
...10:04.03. These were murder. My form was okay but I had to take them in ever smaller chunks. It'll take a while to get my conditioning back.

Definitely felt how much these worked my delts the next day.
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Old 03-17-2014, 03:47 PM   #457
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Re: Owning It

MONDAY 140317

Low bar back squat
5 x 5 x 265
...I can't say I was making it to parallel. These are getting seriously tough.

Press
5 x 5 x 155
...I got the first three sets. The last two were 3 reps each.

Deadlift
1 x 5 x 340
...I got all 5 without too much rounding of my back. My grip got very loose in the last rep though.
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Old 03-20-2014, 08:17 AM   #458
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Re: Owning It

THURSDAY 140320

Low bar back squat
5 x 5 x 270
...I'm not getting to parallel. These were okay form-wise and felt okay but I'm not getting deep enough. Rested 3 minutes b/n sets.

Bench
5 x 5 x 220
...I got 5 reps on the first 3 sets but only 4 and then 3 on the remaining two sets. It's slow improvement and that's okay. Rested 3 minutes b/n sets.

Row
5 x 5 x 175
...I'm unsure how much movement I should allow in my back. It feels like I'm recruiting it too much for these reps now that they're heavier loads. The only part that was very hard about these sets was that I was pressed for time and only too 60-90 seconds in between.

This Stronglifts format has definitely helped me rebuild my strength foundation. Now that I'm approaching a potential reset, I'm going to change to something like the Crossfit Wichita Falls program - http://board.crossfit.com/attachment...1&d=1265323011 (WFS).
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Old 03-25-2014, 10:36 AM   #459
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Re: Owning It

Failed to note my Friday workout.

SUNDAY 140323

Deadlift
1 x 5 x 340
...I got the reps but my back was rounding pretty bad on the 5th one.

AMRAP in 15 minutes:
5 Manmaker, 25#
10 Sit-up, unanchored feet
15 Calorie row
...four rounds + 5 MMs + 4 sit-ups. The manmakers are a beast, even with very little weight.


MONDAY 140324

Low bar back squats
3 x 5 x 275
...I didn't get parallel on these. I'll have to do this weight again next time.

Three rounds for time of the following:
10 Pull-up
20 Box jump
25 Push-up
...8:09.83 I wasn't pushing hard enough.

TUESDAY 140325
Press
3 x 5 x 155
...my last two reps on the 2nd and 3rd set started from above my chin and shouldn't count. Need to redo this weight.

Two rounds of the following:
AMRAP 1 minute Power clean, 135#
AMRAP 1 minute Tuck jump
AMRAP 1 minute KB swing, 55#
...I took 90-120 seconds between the two rounds. This one was a bear. May be overworking my lower back with DL, squats and then this each after the other.
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