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Old 09-14-2008, 06:55 PM   #11
Grant Anderson
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Re: Grant's Workout Log

After two rest days, I had a sweet workout. Crushed my dumbbell BP pr by a ton, hit prs in each lift. Yay.

Squat:
5 x 45
5 x 135
5 x 225
5 x 275
5 x 275
5 x 275

Dumbbell BP:
5 x 55
5 x 70
5 x 85
5 x 85
5 x 85

Deadlift:
5 x 135
5 x 185
5 x 260
5 x 260
5 x 260

Met another crossfitter at the gym. He was doing Daniel (I think), pretty solid.
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Old 09-17-2008, 05:48 PM   #12
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Re: Grant's Workout Log

Good workout today.

Squat:
5 x 45
5 x 135
5 x 225
5 x 265
5 x 265
5 x 265
Took a narrower oly stance for these.

Dumbbell BP:
5 x 50
5 x 75
3 x 90
5 x 90 (with some spotting help)
5 x 85 (with some spotting help)
90s are heavy.

Deadlift:
5 x 135
5 x 205
5 x 265
5 x 265
5 x 265

Pullups:
5 x bw
5 x 55
5 x 55
5 x 55
5 x bw

Calve Pyramid

Dips:
5 x bw
5 x 50
5 x 50
5 x 50

Neck Work
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Old 09-28-2008, 03:40 PM   #13
Grant Anderson
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Re: Grant's Workout Log

Joined a new gym, which has an oly platform, a rope climb, kettlebells, and mma classes. I'm pumped.

Friday workout:
1 Rope Climb
5 48" box jumps with 20 lbs
2 Rope Climbs
10 48" box jumps with 20 lbs
3 Rope Climbs
15 48" box jumps with 20 lbs
2 Rope Climbs
10 48" box jumps with 20 lbs
1 Rope Climb
5 48" box jumps with 20 lbs

Bench:
5 x 45
5 x 135
5 x 185
4 x 185
3 x 185

Deadlift:
5 x 135
5 x 185
5 x 275

Sunday Workout:
Heavy Fran (using ~130 lbs and 35 lb pullups)
Didn't time it, but it was slow.
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Old 11-26-2008, 01:13 PM   #14
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Re: Grant's Workout Log

Haven't posted in too long.
Yesterday:
Deadlift:
5 x 135
5 x 225
3 x 295
2 x 295
2 x 295

Press:
5 x 45
5 x 95
5 x 120
4 x 120
3 x 120

Incline Press:
5 x 135
5 x 155
4 x 155
5 x 135

Calve Stuff
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Old 12-03-2008, 07:28 PM   #15
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Re: Grant's Workout Log

Found the heavy metcon thread, made one up:

8 6 4
135 lbs thrusters (81% bw)
lateral box jumps (I'm finally starting my skiing exercises)
45 lb pullups

10:51 - thrusters killed me. I need to do lots more of them
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Old 01-07-2009, 09:00 PM   #16
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Re: Grant's Workout Log

Just got back to school, really starting the hybrid type program this quarter.
Squat:
5 x 45
5 x 135
5 x 225
3 x 285
4 x 270
3 x 270
approximate weights

Press:
5 x 45
5 x 75
5 x 109
3 x 119
2 x 119

Deadlift:
5 x 135
5 x 225
5 x 285
3 x 300
3 x 300
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Old 04-28-2009, 05:25 PM   #17
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Re: Grant's Workout Log

I suck. After too much time off, I'm launching into a 2 week recovery program to get back to previous maxes, then trying to mix in more oly lifting (gonna get the pmenu book) and hybrid program stuff.
Today:
Warmup:
Bike 5 minutes
Jumprope 5 minutes

Squat:
5 x 45
5 x 135
5 x 225
5 x 250
5 x 250
5 x 250

Press:
5 x 45
5 x 75
5 x 95
5 x 105
5 x 105
3 x 105

15 GHD situps
15 box jumps
15 GHD situps
10 box jumps, 5 single leg box jumps
15 GHD situps
Row 750m
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Old 05-05-2009, 06:59 PM   #18
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Re: Grant's Workout Log

Tuesday, May 5th
Warmup Bike/Jumprope
Deadlift
5 x 135
5 x 225
3 x 300
3 x 300
2 x 300
5 x 225

Dumbbell Bench
5 x 45
5 x 65
5 x 65
3 x 75
2 x 75
Kinda not sure what weight I should be at with this, but I think I can do 75s next time

10 GHD situps
10ish box jumps
Jump rope
10 GHD situps
10ish box jumps
Jump rope + 20 DUs
10 GHD situps
10ish box jumps
Jump rope + 20 DUs

I need more consistency.
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Old 05-11-2009, 07:25 PM   #19
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Re: Grant's Workout Log

Monday May 11th
Squat:
5 x 75
5 x 135
5 x 225
5 x 250
5 x 250
5 x 250
I thought I only did 240 last week, so I repeated this. I should move to 260 next squat set

Dumbbell BP:
5 x 45
5 x 65
5 x 75
5 x 75
4.5 x 75 (almost topped it out after some struggle)

3 sets 15 GHD situps
some jumproping
Highish box jumps (~40 inches)
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Old 05-13-2009, 06:58 PM   #20
Grant Anderson
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Re: Grant's Workout Log

Wednesday, May 13th
Bike/Jumprope warmup

Deadlift:
5 x 135
5 x 225
3 x 300
3 x 300
3 x 300

Press:
5 x 45
5 x 95
5 x 115
4 x 115
3 x 115

Row 500m

Kinda an easy day, gotta adapt to 3-4 hard days a week, easing up the intensity.
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