Dash wrote:
I was doing 225 regularly but was unhappy with form so I kicked it all the way down and am going to work my way back up.
A man after my own heart. Glad to hear you are moving forward
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| Dash - Work out log https://gladerebooted.net/viewtopic.php?f=25&t=1893 |
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| Author: | Dash [ Sun Feb 21, 2010 10:19 am ] |
| Post subject: | Dash - Work out log |
In an effort to be more accountable to myself, I'm going to post a workout log. I've been slacking since the holidays and need to get on top of things again. Also hopefully it will be easier to look back and see what I did when and chart progress: |
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| Author: | Dash [ Sun Feb 21, 2010 10:21 am ] |
| Post subject: | Re: Dash - Work out log |
Here's what I had down prior to today: Quote: Dec 14th Strength 3x5 squats @ 225 lbs Workout of the Day: 4 rounds of 25x wall balls 25x double unders (or 75 single jump ropes) Very tiring, my legs were jelly for a while. Time 7:50 Quote: Jan 4th 3x5 squats @ 225 lbs Workout of the day: 75 push ups 20 bear crawls, 30 feet each (these suck) 75 push ups 14:20 Quote: Jan 19th 3 x 5 back squats @ 225 lbs. I really need to try and move that up some, been there for a while now. Workout: Tabata style, 8 rounds of Deadlifts @ 135lbs Burpees 20 seconds on, 10 seconds off. I did 64 deadlifts total and 48 burpees. Quote: Jan 25th Today was an "on the minute" workout. So each minute you did 2 Clean and Jerks, then 5 pull ups. Once you did them you rest for the remainder of the minute and then start again. Did that for 15 minutes. If you "missed" a set, couldnt complete it in the 1 minute timeframe, you were penalized 5 burpees at the end for each one missed. One new guy had to do like 30 burpees =( C&J = 75lbs Pull ups I used a band to help me cause i'm a wuss. [youtube]eXpAtyerivE[/youtube] Quote: Jan 26th Today: Strength was 3 x max reps of chin ups (chin ups your palms face you, pull ups the face away). We usually do pull ups so these felt weird. Anyway I did 8 then 6 then 6 again but I used a band to help, without a band I can maybe do 4 tops =p. Then: 30 Squats @ 155lbs. Cant re-rack the weight, had to do 30 in a row without dropping the bar or putting it down. 200m sprint 30 Burpees Time: 4:53 Quote: Feb 2nd Strength: 3 x 5 Back Squats at 230lbs Workout: Run 1/2 mile 30 squat cleans @ 65lbs 30 ring dips 30 burpees Run 1/2 mile 18:43 Quote: Feb 16th Yesterday was 3x5 back squats for strength. I didnt do very well at all my form was terrible. Workout of the day: 5 rounds of 10 power snatches (yes, I know) and 10 ring push ups with my feet on a 20" box. Power snatches are basically lifting the bar from the ground, in one smooth and explosive movement, to up over your head. Push ups were my hands in those olympic rings, and my feet up on a tall box to make them harder. You can go down further and having your feet above your head puts more weight on your push up. Time: 11:34 [youtube]9nc4DpIzns8[/youtube] Quote: Feb 17th Today was 3x5 press. Which is just holding the bar over head, down to your chest and up. I used 85lbs which I was happy with. Workout was 3 rounds of: 5 Deadlifts (185 lbs) 10 Kettlebell swings (20 kg/40lbs) 20 Knees to Elbows Time was exactly 10 minutes. Quote: Feb 20th
800m Run 9 Push Jerks (95 lbs) 400m Run 15 Push Jerks 200m Run 21 Push Jerks 13:46 Pretty happy with how I did today. Form was good, weight was high but not too high, runs were decent. Push press: http://www.youtube.com/watch?v=lBCIXxKW33s |
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| Author: | Dash [ Mon Feb 22, 2010 10:41 pm ] |
| Post subject: | Re: Dash - Work out log |
Today: 25 Pullups 50-Deadlifts (95 lbs) 50 Pushup 50 Box Jumps 50 Situps 50 KBS 20kg 25 Pullups Time: 13:47 Tough one for sure. I felt good on the dead lifts though so I am happy overall. I hate sit ups. |
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| Author: | Dash [ Tue Feb 23, 2010 6:19 pm ] |
| Post subject: | Re: Dash - Work out log |
"Elizabeth" 21 Squat Cleans 85# 21 Ring Dips 15 Squat Cleans 85# 15 Ring Dips 9 Squat Cleans 85# 9 Ring Dips Time 12:45 |
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| Author: | Dash [ Wed Feb 24, 2010 2:47 pm ] |
| Post subject: | Re: Dash - Work out log |
Not sure if I ever posted my gym's video here or not. Thats me at :53 in: [youtube]gVOslAscS18[/youtube] |
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| Author: | Dash [ Fri Feb 26, 2010 12:42 pm ] |
| Post subject: | |
Yesterday and today: Snow shoveling. 2 hours per day. |
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| Author: | Rafael [ Fri Feb 26, 2010 5:31 pm ] |
| Post subject: | |
You banged some chick who said her name was Elizabeth and worked out right after? You're more a man than I am. |
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| Author: | Dash [ Fri Feb 26, 2010 8:02 pm ] |
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During! It's a Crossfit thing, they name their tougher benchmark workouts after girls. I guess it's so you can say "I did Elizabeth today in 12 minutes 45 seconds." |
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| Author: | Rafael [ Fri Feb 26, 2010 8:30 pm ] |
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When they get to Edna and you bang her out for 20 minutes, that's when you get STUD tattooed on your forehead in Old English. |
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| Author: | Dash [ Sun Feb 28, 2010 7:24 am ] |
| Post subject: | |
Oh yeah you do. Those ***** arent easy let me tell you. Saturday was more shoveling. 100 push ups. |
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| Author: | Dash [ Mon Mar 01, 2010 8:43 pm ] |
| Post subject: | Re: Dash - Work out log |
Strength: 3x5 back squats @225 "Diane" 21-15-9 Deadlifts 155lbs Hand Stand Push Ups So 21 DL's, 21 HSPUs, 15 DL, 15 HSPU, 9 and 9. Time 6:28 I should have gone heavier. |
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| Author: | Rafael [ Tue Mar 02, 2010 12:09 am ] |
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I find there is a severe sticking point in terms of weight for doing normal deadlifts where the motion becomes closer to a roman deadlift, simply because it takes so much strength to drive the weight through the initial angles where you are in a deep squat. Make sure you are well below that if you are doing higher volume training. |
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| Author: | Rynar [ Tue Mar 02, 2010 12:14 am ] |
| Post subject: | |
Dash, I'd honestly move away from the clean and jerk, and move towards the power clean. [youtube]mCUmi2oqlvA[/youtube] |
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| Author: | Rafael [ Tue Mar 02, 2010 12:27 am ] |
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Clean and jerks are just powercleans with a split jerk at the end. IMO, the jerk develops leg and core explosiveness better than the clean (which is more about smoothness and explosiveness in your back and traps and less in your legs, esp if you do hang cleans like me) and certainly engages your shoulders which the clean doesn't do. Any particular reason you find not to do the jerks? |
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| Author: | Rynar [ Tue Mar 02, 2010 12:34 am ] |
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Jerks after cleans are more condusive to injury, due to muscle fatigue and compensation. Which is why the NFL and all major college football programs use the power clean instead of the clean and jerk to develop the explosiveness you speak of. You would be better served doing power cleans, and then embracing the military press as a substitute. |
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| Author: | Rafael [ Tue Mar 02, 2010 12:49 am ] |
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I suppose you could do that. I do standing overhead press, but it simply doesn't develop the twitch power that split jerks can. It may one day be relegated to a distant memory, an archaic tool of the past remembered for its place in sport powerlifting, but as a power building tool, right now I find it irreplacable. I don't use it, but if I need that sort of upper body power, I definitely would. I just stick to hang cleans, they are great for the traps and upper back. |
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| Author: | Dash [ Tue Mar 02, 2010 7:39 am ] |
| Post subject: | Re: Dash - Work out log |
We do a lot of all 3, mostly power cleans though. Clean and Jerks are thrown in now and again. This is more high volume low weight though. Still, point taken Rynar. I would say the power cleans are the best variation but now and again C&J are good to do occasionally imo. Now a power snatch, that's some ****. I think we've only done them twice in the 6 months I've been at this place. Just looking at them you'd think it's dangerous but again we are using a lighter weight for metabolic conditioning not really strength per se. [youtube]9nc4DpIzns8[/youtube] Our pure strength training is typically squats (roughly 90% back, 10% split between overhead or front), deadlifts or some form of press. High weight done in progression, low reps. Usually 3x5. We'll do 1 rep max every month or two. The workout of the day typically involves tons of pull ups and push ups. Olympic lifts, Burpees, kettlebell swings, some rowing now and then. That sort of thing. So it's more a blend of strength and conditioning. |
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| Author: | Rafael [ Tue Mar 02, 2010 5:47 pm ] |
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Oh god, those are killers. I would do lots of overhead squats just to build stability strength before you even attempt those with much weight. Otherwise, receiving the weight is going to be disastrous. Back squats and deadlift are great, can't emphasize how much they build total body strength, esp DL's. If you want a real killer, do deep DL's by placing yourself on a 4-6" high platform. If you are like me and have freakishly long arms for your height, it's almost necessary just to get full range. |
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| Author: | Dash [ Tue Mar 02, 2010 7:46 pm ] |
| Post subject: | Re: Dash - Work out log |
Today was: Run 1 mile 50 Thrusters @45lbs Run 1 mile Took me 22:25 First mile, no problem. 50 thrusters right after that, very rough. But I did them really well. Good form and chained them in sets of 5-10. 2nd mile, ugh. I suck at running. Thrusters: [youtube]Gr_1gqoatcs[/youtube] |
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| Author: | Dash [ Thu Mar 04, 2010 12:59 pm ] |
| Post subject: | Re: Dash - Work out log |
"Barbara" 5 Rounds 20 Pullups 30 Pushups 40 Situps 50 Squats 3 min rest in between each round. I only did 3 round because I went in at 6:15am without eating anything. Bad idea. Anyway for 3 rounds took me 22:43 which was a very good pace, but then i started to feel sick heh. |
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| Author: | Dash [ Fri Mar 05, 2010 10:22 am ] |
| Post subject: | Re: Dash - Work out log |
Strength Training I worked on my power cleans for about a half hour. Nothing intense, just form with medium weight. WOD 4 Rounds of: 25 Virtual Shovel 35 lbs on one side of a 45 lb bar. 10 Broad Jumps 6ft Time: 8:23 Broad jumps are just basically a standing jump 6 feet forward. Land, turn around, do it again. Shovels: [youtube]YgbtoS4-6hQ[/youtube] |
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| Author: | Dash [ Sat Mar 06, 2010 10:17 am ] |
| Post subject: | Re: Dash - Work out log |
Today for me was "FIGHT GONE BAD" Wallballs 14lbs Sumo Deadlift High Pulls (SDHP) 50lbs 50lbs Box Jumps 20" Push Press 50lbs Row for Calories 1 minute at each station for max reps Take 1 min rest in between each round 3 Rounds I did 250 total reps in that time |
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| Author: | LadyKate [ Sat Mar 06, 2010 11:09 am ] |
| Post subject: | Re: Dash - Work out log |
Dash wrote: Not sure if I ever posted my gym's video here or not. Thats me at :53 in: [youtube]gVOslAscS18[/youtube] Nice. |
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| Author: | Dash [ Mon Mar 08, 2010 8:35 pm ] |
| Post subject: | Re: Dash - Work out log |
Strength: 3x5 back squats @185 felt good although I had to be reminded to go low. I corrected it and still felt good. Time to move up again. I was doing 225 regularly but was unhappy with form so I kicked it all the way down and am going to work my way back up. Workout of the Day Run 400m 30-25-20-15-10-5 reps of: Kettle Bell Swings 16kg Pushups Run 400m Time: 13:28 I went light on the kettle bells because my back was feeling a bit sore still, but I could have gone heavier. |
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| Author: | Rafael [ Mon Mar 08, 2010 8:44 pm ] |
| Post subject: | Re: Dash - Work out log |
Dash wrote: I was doing 225 regularly but was unhappy with form so I kicked it all the way down and am going to work my way back up. A man after my own heart. Glad to hear you are moving forward
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