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Old 10-27-2009, 07:33 PM   #111
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Tuesday October 27th
Warmup + 2 sets of max rep pull-ups (7, 7... still fried from yesterday)

"Diane"
21-15-9
205lb Deadlift
HSPU - knees on a bench

Result: 7:38

Man... this was a taxing on the Posterior Chain. My legs were feeling this... and have been all night since I finished. First time I've done high rep DL's over 200lbs... they felt decent. I semi-broke a callus on one hand during the 2nd round, but there was no blood so it was alright.

My core feels completely wasted from yesterday. Its just now catching up to me. Thank god tomorrow is a rest day!
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Old 10-28-2009, 07:50 AM   #112
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Wednesday October 28th
Rest day

Thank god too... my PC is all sorts of fatigued, my core hurts even MORE today from the workout on Monday. Whew! I need to hoover down some protein and fish oil today and get a massage or something
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Old 10-31-2009, 08:26 AM   #113
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Thursday October 29th
Annie
50-40-30-20-10
Double Unders
Sit-ups

Subbed Tuck jumps for DU's, and did sit-ups with a weight anchoring my feet.

Result: 11:37

This was a suckfest. I think my time is decent compared to people on the BrandX site... but holy crap it took a long time for some of the sit-up sets. Funny thing was, both me and my partner set out to do 40-30-20-10... but accidentally started out with 50 in the first round. So we went RX'ed.

Friday October 30th
Rest Day. Had to see "A Streetcar Named Desire" with the wife

Saturday October 31st
Front Squats 3-3-3-3-3
155lbs
175lbs
195lbs
205lbs
215lbs (failed on first rep)

Strength work:
Bench Press 5-5-5
135lbs
145lbs
165lbs x 3 then failed

My previous 1RM on FS was 210... so I'm pretty pleased. My workout partner noted that I was essentially doing ATG front squats. I didn't notice. That bar was so heavy I was just focused on keeping myself together lol.
Bench would have been a PR, but oh well.
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Old 11-01-2009, 12:26 PM   #114
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Hey Bo. Been about a week since I checked your log and looks like you are still killing the workouts. Keep up the strong work
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Old 11-03-2009, 04:11 PM   #115
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Gordon Cooke View Post
Hey Bo. Been about a week since I checked your log and looks like you are still killing the workouts. Keep up the strong work
Thanks Gordon! I've been doing well. I need to visit in on your log and Mike's log... it's been awhile.
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Old 11-03-2009, 04:20 PM   #116
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Friday October 30th
Rest Day

Saturday October 31st
Front Squat 3-3-3-3-3
155lbs
175lbs
195lbs
205lbs
215lbs(failed 1st rep)

These felt pretty good. My last FS 1RM was 210... so I'm pretty happy here. As usual, I got small bruises on my delts/shoulder where the bar rests... ah well.

Sunday November 1st
"Daniel"
25 pull-ups (blue band), Row 500m, 21 65lb Thrusters, Row 1000m, 21 Thrusters, Row 500m, 25 Pull-ups (green band)
Result: 22:07
Daniel is RX'ed with running and 95lb thrusters... I scaled. Pretty nice workout. I liked it.

Monday November 2nd

Rest Day

Tuesday November 3rd
5 Rounds for time of:
30 Sit-ups (anchored with weight)
20 Back Extensions (I know, RX'ed is 25... but this was an executive decision to prevent injury lol)

Result: 14:22

I did a lot better than I expected. For some reason, the sit-ups felt easier after doing the back extensions. During the past week, with sit-ups, I would get to ~100 and be doing sets of 1. My last round of this I did 10, 7, 7, 6. Not bad... but I swear to god coach was reading my mind last week when I posted "Man, sit-ups really are my goat" and then he posts core workouts like: Annie, Heavy FS, This workout, and Barbara. Geez man!
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Old 11-03-2009, 04:23 PM   #117
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Oh, and a little side note for my log watchers... I recently changed up our Warm-up. I just felt like we weren't doing enough actual "work" to get warmed up... like it was only going through the motions. So, I changed it up to be more like CWFU:

3 Rounds of 10 each
Pull-up
Push-up
Good Mornings w/ bar
Air Squats
Sit-ups
1 pood KB Swing

Then, a few of each:

Shoulder Dislocates
Press w/ bar
Sampson Stretch
OHS w/ bar

Felt much better after doing this as a warm up. We'll obviously skip some warm-up activities if the WOD is heavy on a particular exercise. Change is good people!
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Old 11-03-2009, 04:53 PM   #118
Brian Negrotto
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Re: Lifting Heavy, Running Fast, Eating Well

Just checking your log out. You're putting out some impressive numbers, keep it up bro.
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Old 11-03-2009, 04:55 PM   #119
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Brian Negrotto View Post
Just checking your log out. You're putting out some impressive numbers, keep it up bro.
Thanks for checking in man. I've "seen" you around the boards... you have quite the initiative. Keep up the good work man.
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Old 11-03-2009, 07:02 PM   #120
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

Bo, what are good mornings and shoulder dislocates? i've heard the term good mornings but never knew what they were.
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