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#1 |
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Vesey's Log
Never started a log on here, I figured I would start logging something outside of a book. Over the last little while, I have been doing Outlaw programming with a little hint of my own stuff.
Current Stats: Weight:180 lbs. Squat:435 lbs. Deadlift:535 lbs Press: 205 lbs Clean and Jerk265 Snatch205 5km Row17:52 Helen:8:00 Grace:1:45 Fran:2:48 Weakness is by far in the Olympic lifting area which is my main reason for testing the waters with the Outlaw Programming! Log will start from (08/21/2012): Warmup: 2km Row for time: 6:47 Shoulder Mobility, hip mobility circuit 15 Back Extensions 15 GHD Situps Strength: 1) Back Squats: 1x10 @ 155 lbs (Rest 1 min) 1x10 @ 225 lbs (Rest 1 min) 1x5 @ 315 lbs (Rest 2 min) 2x5 @ 375 (Rest 3 min) 1x1 @ 405 (Rest 3 min) 2x1 @ 435 (Rest 3 min) 2)Front Squats: 3X5 Front Squats @ 245 (3 second pause on the 1st & 5th rep) – rest 90 seconds. Conditioning Every 90 seconds for 15 minutes (10 total rounds): 30 Double-Unders 10 Pullups 3 Ground to Overhead (I used 155 lbs) |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#2 |
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Re: Vesey's Log
08/22/2012:
Warmup: 2km Row for time: 6:43 Shoulder Mobility 15 Glute Ham Raise 15 Back Extensions 15 GHD Situps Strength: Ran this sort of like super sets in which I would do 3 deadlifts (rest 60 sec), then 3 bench press (rest 60 sec) and continue for 7 rounds. 1a) 7X3 Deadlifts: @ 465 lbs (rest 60 sec) 1b)7x3 Bench Press (I always do close grip to translate to my overhead press- just started doing bench press more often): @ 225 (rest 60 sec) Conditioning: 5 Rounds for time with a 50 lbs weightvest: 7 Deadlifts @ 225 lbs 11 Burpees Time: 3:37 Overall I am pretty happy with this day. |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#4 |
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Re: Vesey's Log
08/24/2012:
Warmup: 2km Row: 6:55 Shoulder Mobility Circuit 15 Back Extensions 15 GHD Situps Burgener Warmup BB Gymnastics 1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – @ 175 lbs (rest 60 sec) 2) 7X1 3 Hang Power Cleans + 1 Push Jerk – @ 225 lbs, (rest 60 sec) Conditioning 9 Muscle-Ups Row 500m 40 Slapping Pushups 30 KB OH Walking Lunges 24/16kg 20 Stone to Shoulder 120/80# 30 Slapping Pushups 20 KB OH Walking Lunges 24/16kg 10 Stone to Shoulder Row 500m 9 Muscle-Ups Time: 20:20- ABSOLUTELY BRUTAL WORKOUT! (In a good way). |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#5 |
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Re: Vesey's Log
08/25/2012:
BB Gymnastics 1) 15 minutes to establish a 1RM Snatch: 205 lbs PR! 2) 15 minutes to establish a 1RM Clean and Jerk: 255 lbs PR! (Since I am writing this after a bit of a back log, I have since hit 265 lbs which is my new PR) Strength EMOM for 7 minutes: 2 1 1/4 Front Squats @ 245 lbs Conditioning “Helen” 3 rounds for time of: Run 400m 21 KBS 24kg 12 Pullups Time: 8:00 (55 Second PR from last month. Still not where I want to be. My running has been neglected severely over the last while.) |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#6 |
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Re: Vesey's Log
08/26/2012:
Rest Day. Used this as active recovery: AM: -Did some mobility work -5km Row -Tabata Intervals (20/10 for 8) of 40 lbs Ball Slams -4x20 of GHD Situps PM: Took the dogs for an hour long walk with Ashley. Wore a 100 lbs weight vest (Brought me back to the good ol' days of Ruck Marches!) |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#7 |
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Re: Vesey's Log
08/27/2012: All caught up with the log now.
Warm Up: 1km Row (3:05) 20 Back Extensios 20 GHD Situps 20 Air Squats Shoulder Mobility Burgener Warm up. BB Gymnastics 1) 7X3 Hi-Hang Snatch (knee extension only)- 165 lbs (rest 60 sec) 2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – 205 lbs (rest 60 sec) Strength: 1a) 3X8 Weighted Strict Pullups: 25 lbs (rest 60 sec) 1b) 3X8 Shoulder Press – 145 lbs (rest 60 sec) Conditioning 4 rounds for total reps of: In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115# *Rest 90 seconds after each round (including the final round). -THEN- 400m Run for time (absolutely all out effort). Round 1: 250m + 10 OHS Round 2: 250m + 11 OHS Round 3: 250m + 10 OHS Round 4: 250m + 10 OHS Total: 1km Row + 41 OHS @ 115 -90 Sec rest THEN:- 400m run (200m to kettlebell at the end of the street followed by 200m back): Time: 1:12 |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) Last edited by Matthew Vesey; 08-27-2012 at 07:44 PM.. Reason: Changing Font |
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#8 |
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Re: Vesey's Log
08/28/2012:
Warm Up: 1km Row: 3:15 15 GH Raises 15 GHD situps Shoulder Mobility circuit Burgener Warm Up BB Gymnastics: 1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec: 135# 2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. 185# Strength 1)Back Squats: 1x10 @ 135# 1x10 @ 225# 1x5 @ 315# 5X5 Back Squats @ 345# (Rest no more than 2 mins between sets) 2) 3X5 Front Squats @ 225# (3 second pause on the 1st & 5th rep) – rest 90 seconds. Conditioning 1 minute AMRAP of Jerks @ 225#: 5 Reps -then (no break)- 100 Burpees for time. *Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute. [Notes: There is a 10 minute cap on this effort.] 100 Burpees completed at 9:55- was originally pacing myself then realized that it was not smart with the rope climbs coming Emom... -then (no break)- 1 minute AMRAP of Jerks @ 225#: 1 Rep (Absolutely gassssssssssssed! Sucked so bad at rope climbs- used all arms which fatigued me like crazy for Jerks/ Pushing off the ground for burpees) Score is total number of Jerks and total time for Burpees: 6 Jerks and 100 Burpees at 9:55 Overall Notes for today: Suck less at rope climbs. Need to get better at incorporating legs for the climb |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#9 |
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Re: Vesey's Log
08/29/2012:
Warmup: 2km Row: 6:45 15 Back Extensions 15 Glute Ham Raises 15 GHD Situps Strength: 1) 10X1 Deadlifts @ 455# – rest 45 sec exactly. 2) Bench Press (Close Grip): 2X5 @ 205, 2X3 @ 225, 3X2 @ 235 – rest 60 sec b/w sets. Notes: Did something funky to my left tricep/elbow area. Called it a day after the Bench as I was having some nasty radiating pain that still persists. Hopefully it is just some DOMS from yesterdays conditioning work. |
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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#10 |
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Re: Vesey's Log
08/30/2012
Rest Day. Did some mobility work, some swimming and some hot tubbing. Anything to try and get the arm feeling better for tomorrow! |
__________________
Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS) |
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