CFFB
SWOD: Deadlift 5 RM
255
Still didn't feel comfortable in set position. Feel inflexible in lower back region and unable to get aggressive with pull. Hopefully weight will start to creep up until I get back to 325#. Need to add some supplemental core work to help stabilize the lower back.
DWOD: Complete AMRAP in 15 minutes of:
10 inverted rows
10 push-ups
10 KBS (1.5 pood)
7 rounds plus 6 inverted rows. Gave a decedent effort today, but ran into a wall on inverted rows. Felt strong on push-ups and KBS. Grip strength became an issue on KBS, however. 8 rounds should be attainable.
14 April 2010
12 April 2010
12APR10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
190-190-190; 110-110-110
Didn't feel particularly strong on squats today. Rogue Do-Wins arrived today, and they were great for power lifts. But, I'm starting to think that I'm positioning the bar too low on my back. On the third set, I kept it a little bit higher and it made the movement much more comfortable. Press felt good -- was able to use "bounce" rather than resetting after each rep. 115# should be manageable next time.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
5.04 with 50# dumbbell. Didn't go as quite as fast as last time (4.40), but went up 10# this week. Felt extremely strong with dumbbell in right hand. Had trouble positioning dumbbell for front squat/push press with left hand. Power cleans were still easy at this weight. Could probably handle 55# or 60#, but it might require putting it down for a few rests.
SWOD: Squat 5-5-5; Press 5-5-5
190-190-190; 110-110-110
Didn't feel particularly strong on squats today. Rogue Do-Wins arrived today, and they were great for power lifts. But, I'm starting to think that I'm positioning the bar too low on my back. On the third set, I kept it a little bit higher and it made the movement much more comfortable. Press felt good -- was able to use "bounce" rather than resetting after each rep. 115# should be manageable next time.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
5.04 with 50# dumbbell. Didn't go as quite as fast as last time (4.40), but went up 10# this week. Felt extremely strong with dumbbell in right hand. Had trouble positioning dumbbell for front squat/push press with left hand. Power cleans were still easy at this weight. Could probably handle 55# or 60#, but it might require putting it down for a few rests.
Sunday 11APR10
Rest day
Attended Sunday at the Masters. Although it wasn't a formal workout, we probably walked over 10 miles. Looking forward to getting back into the swing of things.
Attended Sunday at the Masters. Although it wasn't a formal workout, we probably walked over 10 miles. Looking forward to getting back into the swing of things.
Saturday 10APR10
Rest day
Was in Atlanta so wasn't able to do "Hammer Gone Bad" workout. Plan to do that one at some point in the near future. Instead, threw around the disk, hit some golf balls, and went for a 16 minute run in the VFFs.
Was in Atlanta so wasn't able to do "Hammer Gone Bad" workout. Plan to do that one at some point in the near future. Instead, threw around the disk, hit some golf balls, and went for a 16 minute run in the VFFs.
09 April 2010
Friday 9APR10
CFFB
SWOD: Power clean 3-3-3-3-3; Towel pull-ups 3 x max reps
150-150-150-150-150; 10-6-6
Felt awesome on power cleans. Have really eliminated the "donkey kick." Tom wants me to focus on getting the elbows high-and-outside and thinks that will help me with heavier weights. Definitely think I'll be able to handle 155# next time this workout rolls around. Also, towel pull-ups were good. Pulling strength actually fatigued before my grip on the first set. Last two sets were a different story -- grip was fried.
DWOD: Complete 3 rounds of:
40 yard suicide runs
Rest 2 minutes
00.35-00.35-00.37
Haven't felt that way in a while. Was absolutely vicious on the cardio. Running has definitely suffered with all the emphasis on power. Oh well . . .
SWOD: Power clean 3-3-3-3-3; Towel pull-ups 3 x max reps
150-150-150-150-150; 10-6-6
Felt awesome on power cleans. Have really eliminated the "donkey kick." Tom wants me to focus on getting the elbows high-and-outside and thinks that will help me with heavier weights. Definitely think I'll be able to handle 155# next time this workout rolls around. Also, towel pull-ups were good. Pulling strength actually fatigued before my grip on the first set. Last two sets were a different story -- grip was fried.
DWOD: Complete 3 rounds of:
40 yard suicide runs
Rest 2 minutes
00.35-00.35-00.37
Haven't felt that way in a while. Was absolutely vicious on the cardio. Running has definitely suffered with all the emphasis on power. Oh well . . .
Thursday 8APR10
Rest day
Was scheduled to find new 5 RM on both squat and bench press, plus some dips. Would have been a helpful day, but things were busy at work. Also, found out the Rogue Do-Wins are arriving on Monday. It's probably best to hold off on heavy squats until they arrive.
Was scheduled to find new 5 RM on both squat and bench press, plus some dips. Would have been a helpful day, but things were busy at work. Also, found out the Rogue Do-Wins are arriving on Monday. It's probably best to hold off on heavy squats until they arrive.
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