Padkapow- shamrock20s log - Page 6 - Health and Fitness Forum

Squat 3x5
Did bulgarian split squats and a 5x5... just bodyweight but still squatting! Knee feels a little tight today but I'll do some rehab.

Press 1RM
@160.

My PR is 170 and recently got 165- today it wouldn't move. Oh well.

Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

9:28 RX @ 145#

Quote

07-30-2012 , 10:20 AM

#128

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

DL 5RM
3 reps at 400#. Pretty stupid by me to jump from 390 to 400 should have taken 395.

1 min on 15 KB swings 2pd
1 min on Row distance

Used airdyne instead and got 26 and 21 as my calories. Pretty wiped.

Quote

08-05-2012 , 12:58 AM

#129

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Update:
Still doing bulgarian split squats as a 5x5 without weight and some rehab.

Benched 220# w a fatbar for a 3x5 approaching PR territory.
Power cleaned 207.5# for a 5x3 with ease. Glad I didn't have to reset.

Swam two days this week; 750m the first and 500m the second. Intervals of 25m sprints, 50m and 100m endurance work.

Finally all settled in to my new place.

Quote

08-06-2012 , 11:15 AM

#130

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Squat 5x5 Bulgarian split squat w 10# dbs.

Press 3x5 @ 145#
Got better as I went.

Complete 5 rounds for time:
1 Bench Press @ 90% of 1 RM
1 Bent Row @ 110% of 1 RM Bench Press
1 Bench Press @ 90% of 1 RM
3 Bent Row @ 110% of 1 RM Bench Press
1 Bench Press @ 90% of 1 RM
5 Bent Row @ 110% of 1 RM Bench Press
Post times and loads to comments.

Used 235# for the BP and 155# Pendlay row as I had no idea wtf I was doing. Took 12 min or so and all reps in bench felt reaaaaal good.

Quote

08-06-2012 , 11:18 AM

#131

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

20 min gymnastic work- did some hand stands which I probably held 7-8 seconds for my best and did some walking.

As many rounds as possible in 8 minutes:
5 Deadlifts - 315 lbs
25 Double Unders
Post round completed to comments.

5 + 5 rounds. Rx. ****ing wiped.

Quote

08-10-2012 , 04:53 AM

#132

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

PC 5x3 @ 210#

Elbow speed is getting better.

As many rounds as possible in 12 minutes:
5 Anyway overhead 185 lbs
10 Push Ups
15 GHD Back Extensions
Post total rounds completed to comments.

Jesus this was hard. Push press at first and then push jerk. 4 rounds plus 5 or 5 rounds plus 5 cannot remember.

Quote

08-12-2012 , 01:10 PM

#133

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Bulgarian Split Squat 5x5 w 15# dumbbells. No pain at all in the squat. Might mix in some HBBS after a few more weeks of this.

Press 3x5 @ 147.5#
Pretty quick on the first 2 sets but the fifth was slow.

Complete 5 rounds for time:
5 KB Swings - 2 Pood
5 Burpees
Sprint 25 yards
5 KB Swings - 2 Pood
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds

8:15 Rx. First time running in over a month and felt pretty prettty pretttttty good.

Quote

08-13-2012 , 08:54 AM

#134

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Deadlift 5RM @ 395# failed. 3 reps and couldn't move the fourth. More milk needed.

As many reps as possible in 8 minutes of:
Max Rep Strict Pull Ups
Max Rep Plyo Push Ups

40 Pull ups, 65 Push ups. Fun workout.

Quote

08-15-2012 , 12:56 PM

#135

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Bulgarian split squat 5x5 w 20# dbbs. This was hard? No pain at all in my right knee and its feeling better and better. Might go back to HBBS reaaaaaaaaaaal soon.

12-9-6-3
Bench press
25# Weighted pull ups

Used 200# when 225 was called for. Should have went higher- compared to the other times I was way under everyone else. 9:47.

Quote

08-16-2012 , 11:27 AM

#136

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Wall of text log is wall of text.

Clean and Jerked 250# today which was my ultimate goal. I cannot believe how good it felt and it was a power clean to boot. That is a clean PR and split PR. SO pumped right now as I have working so hard at it. 245# was hard and I decided to go for it and it felt so much more solid. I wanted to get it on video but didn't have my camera and was in the zone.

Going to swim tomorrow and then do some heavy C+J singles as they are just fun as ****. CFFB has made me so goddamn strong in such a short period of time cannot wait to get back to 100%. Going to start posting more videos as even I am bored of my text on text.

Quote

08-16-2012 , 12:04 PM

#137

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Quote:

Originally Posted by shamrock20

actually really like this workout

Quote

08-16-2012 , 12:14 PM

#138

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Quote:

Originally Posted by Spenda

actually really like this workout

Its got a strength component built into it, a hypertrophy component, and even a HIIT component for cardiovascular health and fat loss. Intense 8 minutes. Plenty of calories burnt also (workout is also going to show some EPOC). Awesome. Long live crossfit type workouts.

Quote

08-16-2012 , 12:45 PM

#139

richbrown360

Pooh-Bah

Join Date: Jan 2008 Posts: 4,571

Quote:

Originally Posted by shamrock20

whats CFFB?

Nice log btw.

Quote

08-16-2012 , 12:54 PM

#140

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

http://www.crossfitfootball.com/

TY. Hopefully it gets better!

Quote

08-22-2012 , 12:56 PM

#141

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Press 3x5 @ 150# (PR)

Squat 3x5 w Bulgarian split squats @ 45#.

As many rounds as possible in 12 minutes:

10 Supine Ring Pull Ups
10 True Push Ups
Post total rounds completed

10 rounds + 15 reps. Really fun and hard workout.

Quote

08-22-2012 , 12:59 PM

#142

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Took the day off and did this instead.

The Bear Complex:
Power Clean
Front squat
Push Press
Back squat
Rack Jerk

7 reps through without putting down the bar. Fun stuff

Got this at 160#. Big PR from last time (135)

Trashed after this, yikes.

Quote

08-26-2012 , 02:08 AM

#143

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Thurs:

Squat 3x5 @ 195#

Finally doing HBBS and doing a huge reset as I am still rehabbing this knee but it felt really really good. Pretty pumped about this.

Bench 3x5 @ 222.5# w Fat bar

1/2 Gasser
5 Tire flips
20 Hang Cleans @ 100#
1/2 Gasser
10 Tire flips
15 Hang Cleans @ 100#
1/2 Gasser
15 Tire flips
10 Hang Cleans @ 100#
1/2 Gasser
20 Tire flips
5 Hang Cleans @ 100#

Fun as **** as I can now run and tire flips are baller any day of the week. 9:53

Quote

08-26-2012 , 02:10 AM

#144

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Fri:
So much ****ing volume in the pool. Swam 1750m total.

Session started off with 150m x 6, 1 min rest interval.
200m x 2, 100m x 3, 50m x 3 (sprints) so gassed.

Never swam over 100m continuous and this made me real ****ing happy. 200m is so grueling.

Went back to the gym and did my PC 5x3 @ 212.5# Got em all somehow. Crashed and burned that night when I went out drinking. Gotta eat more.

Looking forward to this training week.

Quote

08-29-2012 , 02:05 AM

#145

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Complete 2 rounds for time:
10 Push Ups
Sprint 100 yards
15 Push Ups
Sprint 80 yards
20 Push Ups
Sprint 60 yards
25 Push Ups
Sprint 40 yards
*rest 60 seconds between rounds
Post times to comments.

Surprisingly hard. Took 9:11 RX, never forget.

Quote

08-29-2012 , 02:07 AM

#146

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Squat 3x5 @ 200#. Man getting back to squatting is hard. Felt ok though.

Press 3x5 @ 152.5# (PR) Stunned I made this. I got to rep 3 of 5 on the first set and was like THIS **** IS NOT A DRILL.

Off-Season
7 rounds for time:
7 One arm KB power snatch (RT) 2 pood
7 One arm KB power snatch (LT) 2 pood
7 Strict pull ups

Hands are hamburger- scaled to 1.5pd because I'd be there for an hour with a 2pd. 13:13.

Quote

08-29-2012 , 12:10 PM

#147

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

DL 5RM 395# (PR)

5 Rounds
2 min AMRAP
4 Power cleans @ 185
Max Ball slams
Rest :45

Used Tire flips instead and got 14-13-12-14.

Fun workout. Really pumped about the DL.

Quote

09-06-2012 , 03:29 PM

#148

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Strict Press 3x5 @ 155# (PR) This was suprisingly easy?

BS 3x5 @ 205# Knee feels great.

30m Sprints x 8 rest as needed.
Starting to feel fast- def can't go 100% yet but nearing it.

Quote

09-06-2012 , 03:30 PM

#149

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

DL 5RM @ 400# (F)
Made 4 Reps, first 3 were solid 4th was shakey and called it as I don't need to injure anything.

As many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155 lbs
5 Ring Dips

This was ****ing dirty. Hard as ****- thought it would be fun but minute 2 I was already sucking wind.

6 rounds + 3 Clean+PP Rx.

Quote

09-06-2012 , 03:32 PM

#150

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Squat 3x5 @ 210# Felt pretty good, a little tight as I haven't been stretching a ton but def on the better side.

Bench 3x5 @ 225# w fat bar. Ties a PR and felt solid. Really excited to continue this linear.

Didn't feel like metconning so I did some light snatch work and it felt pretty pretttty prettttty good.

Quote

Page 6 of 37

First

1 2 3 4 5 6 7 8 9 10 11 16 26

Last

Post Reply Subscribe

...

Page 6 of 37

First

1 2 3 4 5 6 7 8 9 10 11 16 26

Last