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Old 12-27-2008, 09:16 AM   #11
Zachariah Franklin
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Re: Zak's log

27DEC08
Eva 5 rounds
800 meter run
30 kettle bell swings (2pood)
30 pull-ups
41:20
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Old 01-02-2009, 01:02 PM   #12
Zachariah Franklin
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Re: Zak's log

I've slacked off on the upkeep of the log so here's the update.
28DEC08
Rest day
29DEC08
practiced hang clean @ #75
then deep squats with 32kg KB on 2 12" boxes, straight leg dead-lift with 32kg KB 10-1 for both and single leg dead-lifts with 16kg KB 5x4 each leg
30DEC08
tag team partner + me 20 sec on 20 sec off
200x pull-ups
150x 24kg KB swings
100x #25 wall ball
75x 16kg KB cleans for him and #95 bar cleans for me
22:10 I had to do #95 cleans due to never doing KB cleans and not having enough time to get the form down
31DEC08
100 24" box jumps for time
4:31
1JAN09
Rest day
2JAN09
max 1 rep dead-lift
#135x10, #225x5, #315x2, #405x1, #455(f), #455x 1, #460(f)
weighted pull-ups 5x5
#45-#60-#70-#70-#90
my goal was to get the #455 DL and I did. This is the new gym record and killed my PR. When I stared at this affiliate on 21NOV my DL pr was a sloppy #355.
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Old 01-02-2009, 05:47 PM   #13
Zachariah Franklin
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Re: Zak's log

I forgot to add my weight today for the DL. I used 2 different scales and weighed 176lbs.
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Old 01-03-2009, 09:18 AM   #14
Zachariah Franklin
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Re: Zak's log

3JAN09
Fight Gone Bad
#20 Wall Ball
#75 SDHP
18" Box Jump
#75 Push Press
C2 Row for cal
296
This was my first FGB where I could actually do every exercise without a sub for wall balls and the row. This was also the first FGB for a score.
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Old 01-04-2009, 11:55 AM   #15
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Re: Zak's log

4JAN09
Murph
1 mile run
100x pull-ups
200x push-ups
300x squats
1 mile run
37:46
I ended up with a 5:47 1st mile and felt that I could keep the pace for another. The lowest I've ever finished 2 miles is 12:46 way way back when I was about 40lbs lighter and ran hard 3 to 4 times per week. I'm going to murder my next APFT!
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Old 01-07-2009, 05:21 PM   #16
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Re: Zak's log

5JAN09
Rest day
6JAN09
Hang power clean
1-1-1-1-1-1-1
warmed up up with 135 and 155 did 185x2 then my form started going so went back to 135 for the rest plus 8 for practice
7JAN09
400m row
12 HSPU
10 25# ball slams
7 32kg KB swings
4 rounds for time
18:21
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Old 01-08-2009, 06:20 PM   #17
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Re: Zak's log

8JAN09
A.M.
APFT
86 push ups
90 sit ups
13:21 2 mile run
299 points total. I missed 300 by 1 second on the run.
P.M.
max number consecutive pull ups - 35
weighted pull ups x3 then 5 kipping for total of 3 rounds - 70# on all 3
weighted pull ups x1 then 3 kipping for 3 rounds - I tried 115# 3 times and achieved mouth level. I then did 100# x 2
repeat max consecutive pull ups - 27
+ 5 bar muscle ups for fun
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Old 01-10-2009, 12:10 PM   #18
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Re: Zak's log

9JAN09
Rest day
10JAN09
5x5 front squat
warmed up with 135#x10 and 185x5
205-205-205-215-215
I did work on the clean after just to improve form
75#& 95# both from the hang. I jumped straight up and down before the clean, to get the feeling and proper motion of the bar floating up, instead of me just pulling it up.
135# & 155# from the floor
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Old 01-11-2009, 02:23 PM   #19
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Re: Zak's log

11JAN09
Run 5k
22:00
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Old 01-12-2009, 05:54 PM   #20
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Re: Zak's log

12JAN09
AM between 1.5 and 2 mile run - no time
PM30-25-20-15-10-5
virtual shoveling and pull-ups
18:45
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Last edited by Zachariah Franklin : 01-12-2009 at 06:00 PM. Reason: Addition of morning PT
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