Tina did wonders for my shoulder and bicep. Helped out the other fellas/chickies with Fight Gone Bad. Shawn (the most recent paleo challenge winner) was looking shreadded. The man rocked FGB with a 322 score. First time he's done FGB too. He's probably around 6'3 or 6'4...the man can row!
GHD
2x25reps (first time doing 25 unbroken)
1 minute max rep box jumps (20")
41 reps
For being a total strength of mine, this number kind of sucks. The legs still feel a bit worn out from the 5k. I'd like to see number around 55-60.
Sunday, December 26, 2010
Saturday, December 25th, 2010 - Tabata Row
Tabata Row
20 seconds on / 10 seconds off x 8
111 meters
104 meters
98 meters
94 meters
96 meters
94 meters
89 meters
91 meters - Total Meters rowed - 777 meters (12 meter PR from a week ago)
This workout absolutely left me CRUSHED. It wasn't so bad right after. For the next 10 minutes, the pain just kepted increasing. YUCK! Ice bath 30 minutes later helped ALOT!
20 seconds on / 10 seconds off x 8
111 meters
104 meters
98 meters
94 meters
96 meters
94 meters
89 meters
91 meters - Total Meters rowed - 777 meters (12 meter PR from a week ago)
This workout absolutely left me CRUSHED. It wasn't so bad right after. For the next 10 minutes, the pain just kepted increasing. YUCK! Ice bath 30 minutes later helped ALOT!
Friday, December 24th, 2010 - Death by treadmill 5k
Well with a bum shoulder, I thought I would depress myself with some treadmill work.
5k - 36:38
This was 12+ minutes slower than my 5k PR. Burned some holiday food calories off....the workout did what it was supposed to do.
5k - 36:38
This was 12+ minutes slower than my 5k PR. Burned some holiday food calories off....the workout did what it was supposed to do.
Thursday, December 23, 2010
Wednesday, December 22nd, 2010 - Not sure what to say or think...
Well...the MRI results are in. Some minor damage done to the bicep and shoulder. Ahhh...what do you do! Drink more beer and do more situps I guess. Squat some heavy shit and move on....
12 minute amrap
5 ring rows
8 20" box jumps
15 situps
10 rounds + 7 reps
If you haven't heard by now, you're probably the last person on earth to hear about the TRAGIC loss in Chicago. At 7:30ish A.M. on Wednesday 12/22/10 a few Chicago firefighters had a roof cave in on them. Firefighters Corey Ankum & Edward Stringer were killed. It hurts man...I'm not gonna lie. My 2 former co-workers left my department to go work for Chicago last year. A friend that I graduated the fire academy works for Chicago. The Chicagoland fire service is a very tight knit community. Somehow every firefighter knows each other somehow or somewhat. Every firefighter that has walked through CFWC's door, I've known or met previously. It's that small of a firefighting world.
News media will shine light on the fact that the building that they were operating in was vacant. Civilians would reason, why would you risk your life on a vacant building.
1. Firefighters don't consider vacant buildings to be unoccupied
2. Homeless people tend to occupy vacant buildings
3. Kids tend to play in vacant buildings
The reasons can continue. There have been numerous times when a fire has errupted in a building deemed vacant and victims were removed alive/dead. Do a google search on fire ground searches. It's one of the most talked about topics in the fire service. Some fire departments conduct a victim survivability profile, when arriving on a house fire.
How would you feel if your house is on fire, you know your son/daughter is in their bed. The fire chief tells you that he's 99% sure that your child is dead and we won't search for him/her. It's complete bullshit. When I go to work, I'm 100% ready to give everything I got to save someone. Those men passed away on Wednesday doing just that. Doing the most noble thing a fireman can do. No one wants to die, but we took this job knowing the risks associated with it. Tomorrow, I'll get on my rig for 24 hours and continue to do my job proudly. I thank my family so much for being supportive and allowing me to do a job I love. I know my wife appreciates the sound of the garage door opening the morning I'm due home. I'm sure it's a sigh of relief that I've made it home safely AGAIN.
I hear all the time, I'm sure Crossfit helps you with your job alot. My answer is NOT really. Co-workers of mine are always nagging me that I'll get injured. Sure as shit, this month I suffered an injury. I hear all the time, it's firefighters who workout like mad men that get hurt. You can't get hurt if you stay away from the gym. It's a lifestyle/occupation that most people don't understand. It's taken me a while, but I'm starting to understand why many firefighters don't crossfit or exercise. It's not every day that a firefighter dies, but can you say that you would want to Crossfit after having a morning like the Chicago Firefighters did today. So many mornings, I'd rather just come home from work and go back to bed. Spending the day in a pond of ice, fighting a small fire, cutting people out of cars, etc. don't really equate to "rest days".
Being an elite athlete doesn't make you a good fireman. Being an expert with your airpack, halligan bar, fire hose, fire engine water pump, practicing searches, live fire training, knowing building construction, knowing fire behavior. That's the stuff that helps with my job.
I do Crossfit and lift weights, simply because I love lifting heavy shit. I eat paleo simply because I care about my health. I go to CFWC simply because I love the people. A little bum shoulder won't deter me from crossfitting.
Enjoy your Xmas....Love ya'll and let's pray for no more fire service fatalities throughout the USA for the rest of 2010.
On a parting note...if you want to listen to what transpired at the chicago fire....audio of the first 90 minutes of that scene.
http://alertpage1.posterous.com/chicagoil-building-collapse-and-mayday-1744-7
12 minute amrap
5 ring rows
8 20" box jumps
15 situps
10 rounds + 7 reps
If you haven't heard by now, you're probably the last person on earth to hear about the TRAGIC loss in Chicago. At 7:30ish A.M. on Wednesday 12/22/10 a few Chicago firefighters had a roof cave in on them. Firefighters Corey Ankum & Edward Stringer were killed. It hurts man...I'm not gonna lie. My 2 former co-workers left my department to go work for Chicago last year. A friend that I graduated the fire academy works for Chicago. The Chicagoland fire service is a very tight knit community. Somehow every firefighter knows each other somehow or somewhat. Every firefighter that has walked through CFWC's door, I've known or met previously. It's that small of a firefighting world.
News media will shine light on the fact that the building that they were operating in was vacant. Civilians would reason, why would you risk your life on a vacant building.
1. Firefighters don't consider vacant buildings to be unoccupied
2. Homeless people tend to occupy vacant buildings
3. Kids tend to play in vacant buildings
The reasons can continue. There have been numerous times when a fire has errupted in a building deemed vacant and victims were removed alive/dead. Do a google search on fire ground searches. It's one of the most talked about topics in the fire service. Some fire departments conduct a victim survivability profile, when arriving on a house fire.
How would you feel if your house is on fire, you know your son/daughter is in their bed. The fire chief tells you that he's 99% sure that your child is dead and we won't search for him/her. It's complete bullshit. When I go to work, I'm 100% ready to give everything I got to save someone. Those men passed away on Wednesday doing just that. Doing the most noble thing a fireman can do. No one wants to die, but we took this job knowing the risks associated with it. Tomorrow, I'll get on my rig for 24 hours and continue to do my job proudly. I thank my family so much for being supportive and allowing me to do a job I love. I know my wife appreciates the sound of the garage door opening the morning I'm due home. I'm sure it's a sigh of relief that I've made it home safely AGAIN.
I hear all the time, I'm sure Crossfit helps you with your job alot. My answer is NOT really. Co-workers of mine are always nagging me that I'll get injured. Sure as shit, this month I suffered an injury. I hear all the time, it's firefighters who workout like mad men that get hurt. You can't get hurt if you stay away from the gym. It's a lifestyle/occupation that most people don't understand. It's taken me a while, but I'm starting to understand why many firefighters don't crossfit or exercise. It's not every day that a firefighter dies, but can you say that you would want to Crossfit after having a morning like the Chicago Firefighters did today. So many mornings, I'd rather just come home from work and go back to bed. Spending the day in a pond of ice, fighting a small fire, cutting people out of cars, etc. don't really equate to "rest days".
Being an elite athlete doesn't make you a good fireman. Being an expert with your airpack, halligan bar, fire hose, fire engine water pump, practicing searches, live fire training, knowing building construction, knowing fire behavior. That's the stuff that helps with my job.
I do Crossfit and lift weights, simply because I love lifting heavy shit. I eat paleo simply because I care about my health. I go to CFWC simply because I love the people. A little bum shoulder won't deter me from crossfitting.
Enjoy your Xmas....Love ya'll and let's pray for no more fire service fatalities throughout the USA for the rest of 2010.
On a parting note...if you want to listen to what transpired at the chicago fire....audio of the first 90 minutes of that scene.
http://alertpage1.posterous.com/chicagoil-building-collapse-and-mayday-1744-7
Monday, December 20, 2010
Sunday, December 19th, 2010 - Strength workout and good things to say...
So some news about another blog I've been following...http://chaosandpain.blogspot.com/
There's swearing and offensive things on this blog. It's for people who are UBER hardcore about working out. Some of it's comical and some of it, has some very good points. It's somewhat along the lines of 70's Big and the West Side thought process. It's definitely given me food for thought about working out.
The wuss-ification of America is in full effect. The Bear/Vikings game is tonight and the players are complaining about how hard the field is and how cold it will be. These guys are getting paid MILLIONS of dollars a year to do this stuff.
Of the 1.3 million fireman the USA has, 70% of them are volunteers. These guys are working for slave labor and I don't hear them complaining about going to a fire, car accident or medical emergency in the cold. I'm so happy that I've found Crossfit. It's completely helped me transform from a wussy office geek to someone who takes lifting heavy stuff very serious.
On to other good notes...
So I'm visiting my Mother the other day and she spouts off, "You're legs are looking much beefier these days. It's weird though, because you look thinner". Then over the weekend my wife says, "you look like you need to eat a sandwich".
So I'm getting a thinner waist and bigger legs! Lifting heavy sh!t pays off.
I'm not sure what it is, but I love lifting late at night. I went to work last night from 10pm to 6am. The gym is awesome and it's in the basement. There's no distractions, plenty of room and I get to blast rap music as loud as I want.
Strength Work -
I started a new 5/3/1 session, so it's week 1 for the back squat.
170lbs x 5 reps
200lbs x 5 reps
225lbs x 10 reps (on 10/3/10 this same session I did 225lbs x 5) - not sure what kind of PR that is...but it's pretty awesome
There's swearing and offensive things on this blog. It's for people who are UBER hardcore about working out. Some of it's comical and some of it, has some very good points. It's somewhat along the lines of 70's Big and the West Side thought process. It's definitely given me food for thought about working out.
The wuss-ification of America is in full effect. The Bear/Vikings game is tonight and the players are complaining about how hard the field is and how cold it will be. These guys are getting paid MILLIONS of dollars a year to do this stuff.
Of the 1.3 million fireman the USA has, 70% of them are volunteers. These guys are working for slave labor and I don't hear them complaining about going to a fire, car accident or medical emergency in the cold. I'm so happy that I've found Crossfit. It's completely helped me transform from a wussy office geek to someone who takes lifting heavy stuff very serious.
On to other good notes...
So I'm visiting my Mother the other day and she spouts off, "You're legs are looking much beefier these days. It's weird though, because you look thinner". Then over the weekend my wife says, "you look like you need to eat a sandwich".
So I'm getting a thinner waist and bigger legs! Lifting heavy sh!t pays off.
I'm not sure what it is, but I love lifting late at night. I went to work last night from 10pm to 6am. The gym is awesome and it's in the basement. There's no distractions, plenty of room and I get to blast rap music as loud as I want.
Strength Work -
I started a new 5/3/1 session, so it's week 1 for the back squat.
170lbs x 5 reps
200lbs x 5 reps
225lbs x 10 reps (on 10/3/10 this same session I did 225lbs x 5) - not sure what kind of PR that is...but it's pretty awesome
Sunday, December 19, 2010
Saturday, December 18th, 2010 - Situps & Deadlifts
GHD Situps
4x15
Dynamic Effort Deadlift
8x3 on the minute for 8 minutes
195lbs
4x15
Dynamic Effort Deadlift
8x3 on the minute for 8 minutes
195lbs
Friday, December 17, 2010
Friday, December 16th, 2010 - Standing Press / Mary-ish Metcon
So even though I just pressed on Tuesday....let's press some more. Overtraining...screw that! Overtraining is a term made up by guys who don't want to work hard.
Standing Press
5-2-2-1-1-1
75lbs/95/lbs/105lbs/125lbs/140lbs/145lbs(5lb pr)
This is a nice little graph of my progress in the Press over the last few months.
The metcon consisted of pretty much nothing I'm great at.
100 double unders
4 rounds of Mary
5 HSPU's (some were kipping and some were just negatives)
10 pistols
15 ring rows
100 double unders
28 minutes & 30 seconds
On a note to end...Tina did some work on my chest and it doesn't look like it's a pectoral issue. Possibly a tricep strain. Going in for my MRI on Monday morning.
Standing Press
5-2-2-1-1-1
75lbs/95/lbs/105lbs/125lbs/140lbs/145lbs(5lb pr)
The metcon consisted of pretty much nothing I'm great at.
100 double unders
4 rounds of Mary
5 HSPU's (some were kipping and some were just negatives)
10 pistols
15 ring rows
100 double unders
28 minutes & 30 seconds
On a note to end...Tina did some work on my chest and it doesn't look like it's a pectoral issue. Possibly a tricep strain. Going in for my MRI on Monday morning.
Thursday, December 16, 2010
Thursday, December 16th, 2010 - Punishment by Row / Shutup and Row
Well after a dismal rowing performance yesterday, I said let's row again. I remember seeing a video of Josh Evertt's Isabel performance. Camera man asks him, "Do you want some music"? His response is, "Nah...if you need music to motivate you, go find something else to do".
That's exactly how I was feeling! Went out to the garage....no music...no sunlight
Tabata row (20 seconds on / 10 seconds off) x 8
107 meters
99 meters
94 meters
90 meters
89 meters
95 meters
95 meters
94 meters - Grand Total of 763 meters
Another day of some hard training. To think....it's suppose to be a day of rest. Ahh...time to take the kids outside to play in the snow.
That's exactly how I was feeling! Went out to the garage....no music...no sunlight
Tabata row (20 seconds on / 10 seconds off) x 8
107 meters
99 meters
94 meters
90 meters
89 meters
95 meters
95 meters
94 meters - Grand Total of 763 meters
Another day of some hard training. To think....it's suppose to be a day of rest. Ahh...time to take the kids outside to play in the snow.
Wednesday, December 15th, 2010 - Rowing & 5 rounds of nothing like Cindy
Row 1 min x 3
301 meters
305 meters
280 meters
Rowing is tough mentally. For whatever reason, it just sucks the air right out of me. I was pulling a 1:30 pace on the 1st row for like 20 seconds and I just couldn't hold it. 2nd row I paced like a 1:35ish and rowed more meters. 3rd row I was just gassed. I pussed out a bit too. Better luck next time.
The metcon workout was supposed to be:
7 minute running clock of...
5 rounds of Cindy
5 pullups
10 pushups
15 air squats
With the remaining time max kettlebell swings @53lbs
My subs were:
5 HSPU's (1 band assisted)
10 GHD Situps
15 airsquats
Only got through 4 rounds of this.
301 meters
305 meters
280 meters
Rowing is tough mentally. For whatever reason, it just sucks the air right out of me. I was pulling a 1:30 pace on the 1st row for like 20 seconds and I just couldn't hold it. 2nd row I paced like a 1:35ish and rowed more meters. 3rd row I was just gassed. I pussed out a bit too. Better luck next time.
The metcon workout was supposed to be:
7 minute running clock of...
5 rounds of Cindy
5 pullups
10 pushups
15 air squats
With the remaining time max kettlebell swings @53lbs
My subs were:
5 HSPU's (1 band assisted)
10 GHD Situps
15 airsquats
Only got through 4 rounds of this.
Tuesday, December 14, 2010
Tuesday, December 14th, 2010 - Shoulder Press and some 21-15....ahh nevermind
Standing Press - week 1
85lbs x 5
95lbs x 5
110lbs x 9
Started from scratch on the 5/3/1 program. I ran through 3 cycles and set some awesome PR's...so it's back to work. Which by the way, I set another PR for the press again. I've only lifted 110lbs x 6 in the past. Today was a 3 rep increase.
Metcon
21-15-9
Turkish Getups alternating hands
Sots press
I saw this one on the main page a few months back. KStar knocked it out in like 5 minutes or something crazy without a warmup. I said 3-2-1 go...
I finished the 21's and I was at like 9 minutes and change. I called it quits. I was talking to a guy at work while I was doing it. To be honest, I quit because he wouldn't quit talking to me. I was trying to accomplish something and he was talking shop. What'cha gonna do...
85lbs x 5
95lbs x 5
110lbs x 9
Started from scratch on the 5/3/1 program. I ran through 3 cycles and set some awesome PR's...so it's back to work. Which by the way, I set another PR for the press again. I've only lifted 110lbs x 6 in the past. Today was a 3 rep increase.
Metcon
21-15-9
Turkish Getups alternating hands
Sots press
I saw this one on the main page a few months back. KStar knocked it out in like 5 minutes or something crazy without a warmup. I said 3-2-1 go...
I finished the 21's and I was at like 9 minutes and change. I called it quits. I was talking to a guy at work while I was doing it. To be honest, I quit because he wouldn't quit talking to me. I was trying to accomplish something and he was talking shop. What'cha gonna do...
Monday, December 13th, 2010 - Front Squat (pr) / 8min AMRAP
Front squat - 5/2/2/1/1/1
95lbs/150lbs/170lbs/190lbs/215lbs(pr)/225lbs(pr)
Some notes about the Front Squat...heaviest thing I lifted in the front squat is 210lbs x 2 reps a few months back. Both 215 & 225lbs felt VERY light. Light as in I might rep 225 for 4-5 reps. I've been doing alot of GHD work and I would attribute it to the added core strength. I've also tweaked my technique a bit. I'm focusing on dropping straight down. I think I was driving the butt back too much before I was dropping. Forcing me to allow the bar to come out of the rack position. Progress is being made and you gotta be happy about that.
Metcon
8min AMRAP
10 95lb power snatches
12 24" box jumps
4 rounds + 10
95lbs/150lbs/170lbs/190lbs/215lbs(pr)/225lbs(pr)
Some notes about the Front Squat...heaviest thing I lifted in the front squat is 210lbs x 2 reps a few months back. Both 215 & 225lbs felt VERY light. Light as in I might rep 225 for 4-5 reps. I've been doing alot of GHD work and I would attribute it to the added core strength. I've also tweaked my technique a bit. I'm focusing on dropping straight down. I think I was driving the butt back too much before I was dropping. Forcing me to allow the bar to come out of the rack position. Progress is being made and you gotta be happy about that.
Metcon
8min AMRAP
10 95lb power snatches
12 24" box jumps
4 rounds + 10
Saturday, December 11th, 2010 - Team Metcon
For time, in teams of 2: (only one teammate working at a time)
30 Handstand pushups
40 Deadlifts 225#
50 Pullups
60 Wallballs 20#
70 Box jumps 20"
80 Push presses 45#
90 Doubleunders
Worked with Steve T. on this one. I managed to knockout all 30 handstands unbroken. Mind you, I used two bands for assistance. I'll be moving to 1 band for future use. Steve saved my butt on the deadlifts. I was squeeking out 5 reps at a time. I skipped the pullups, due to the bicep/pectoral muscle still being sore. Steve did his 25 pullups. He was nursing some injury, so he opted for strict pullups. I don't know much about his injury.
I didn't record the time, but it was in the 13 minute range.
30 Handstand pushups
40 Deadlifts 225#
50 Pullups
60 Wallballs 20#
70 Box jumps 20"
80 Push presses 45#
90 Doubleunders
Worked with Steve T. on this one. I managed to knockout all 30 handstands unbroken. Mind you, I used two bands for assistance. I'll be moving to 1 band for future use. Steve saved my butt on the deadlifts. I was squeeking out 5 reps at a time. I skipped the pullups, due to the bicep/pectoral muscle still being sore. Steve did his 25 pullups. He was nursing some injury, so he opted for strict pullups. I don't know much about his injury.
I didn't record the time, but it was in the 13 minute range.
Friday, December 10, 2010
Friday, December 10th, 2010 - Push Jerk / Metcon /5k Row
Strength -
Push Jerk
5-2-2-1-1-1
95lbs/135lbs/170lbs/190lbs/205lbs-fail/210lbs-fail
Metcon
5 Rounds for time
10 95lb sumo deadlift high pulls
10 GHD Situps
6:17
5k Row
22:03 - (PR by 30ish seconds from 10/16/10)
Push Jerk
5-2-2-1-1-1
95lbs/135lbs/170lbs/190lbs/205lbs-fail/210lbs-fail
Metcon
5 Rounds for time
10 95lb sumo deadlift high pulls
10 GHD Situps
6:17
5k Row
22:03 - (PR by 30ish seconds from 10/16/10)
Thursday, December 10th, 2010 - Ice Bath Anyone?
Didn't expect the weather elements to take so much out of me, but they did.
I spent 3.5 hours in the morning practicing ice rescue scenarios. It's not too difficult, but it's not as easy as one would think.
Been a bit worried about the chest muscle injury. Seems to be getting better, but I don't want to risk any further damage.
Strength -
Front Squat 3x3
3 reps @ 140lbs
3 reps @ 160lbs
6 reps @ 180lbs
400M run (untimed on the treadmill)
2 min rest
400M run (untimed on the treadmill)
Tuesday, December 7, 2010
Tuesday, December 7th, 2010 - HSPU's & GHD's / DE Press
Well some good news. My shoulder isn't destroyed like I thought it was. I've been icing it and foam rolling it. Tested the shoulder out and the shoulder isn't the problem.
Did some pushups from the knees and the pectoral muscle is definitely aggravated. I made a doctor's appointment for this Friday.
Strength Work -
Dynamic Effort Standing Press 8x3 on the minute (65% of 1 rep max)
I went with 58ish%.
85lbs 8x3
Metcon
15-12-9-6-3
Hand stand pushups (with band assistance)
GHD Situps
9:50
Did some pushups from the knees and the pectoral muscle is definitely aggravated. I made a doctor's appointment for this Friday.
Strength Work -
Dynamic Effort Standing Press 8x3 on the minute (65% of 1 rep max)
I went with 58ish%.
85lbs 8x3
Metcon
15-12-9-6-3
Hand stand pushups (with band assistance)
GHD Situps
9:50
Sunday, December 5, 2010
Sunday, December 5th, 2010 - Elizabeth Rx'd - DNF
First time attempting this bad girl of a workout. This workout consists of two weaknesses of mine, so I said let's go. Got though the 15's on the squat cleans and started my ring dips. On rep 5 of the ring dip, I heard a snap, crackle and pop in my left shoulder.
8 hours later, the left shoulder/armpit/pectoral area still hurts. Dull pain...hurts more if I flex my pectoral muscle. It's on the foremost anterior part of the armpit/chest area.
Ugh...talk about disheartening! I'm not sure what this will mean for future training. It will definitely throw a wrench in my plans.
I set a goal of finishing sub 15 minutes and I was right on course. Not sure how out of commission I am. Gotta go see the doctor...
Elizabeth Rx'd - DNF
8 hours later, the left shoulder/armpit/pectoral area still hurts. Dull pain...hurts more if I flex my pectoral muscle. It's on the foremost anterior part of the armpit/chest area.
Ugh...talk about disheartening! I'm not sure what this will mean for future training. It will definitely throw a wrench in my plans.
I set a goal of finishing sub 15 minutes and I was right on course. Not sure how out of commission I am. Gotta go see the doctor...
Elizabeth Rx'd - DNF
Saturday, December 4th, 2010 - Dynamic Effort 10x2 deadlift
Busy day...only had time to sneek some deadlifts in.
10x2 on the minute
170lbs for the deadlift
10x2 on the minute
170lbs for the deadlift
Thursday, December 2, 2010
Thursday, December 2nd, 2010 - Grace "PR"
Started off the day and progressed thoughout the day with alot of HSPU work. Hand stand holds, handstand pushup "negatives", kipping handstand pushups. I will say that they are coming along. Slowly...
The day just came and went. Lots of running around doing errunds and what not. Next thing I know it's 6:20 and I missed the CFWC class. Ooops...some days are like that. To be honest, I got my days mixed up and was thinking there was a 7:15 class tonight.
Got in a through warmup and thought...why not try some revenge on "Grace".
30 - 135lb clean and jerks for time
5:49 - rx'd (19 sec pr from a month ago).
The day just came and went. Lots of running around doing errunds and what not. Next thing I know it's 6:20 and I missed the CFWC class. Ooops...some days are like that. To be honest, I got my days mixed up and was thinking there was a 7:15 class tonight.
Got in a through warmup and thought...why not try some revenge on "Grace".
30 - 135lb clean and jerks for time
5:49 - rx'd (19 sec pr from a month ago).
Wednesday, December 1, 2010
Wednesday, December 1st, 2010 - Press 3RM-pr / Ring work
Getting strongerrrrrrr......man it's been nice to see some strength gains. A little less than 10 weeks ago, I was struggling with pressing 110lbs 6-7 times. Fastforward today and I hit a new 3RM. I would say that most of the strength has been developed with Wendler's program. However, I gotta say that the few Westside Dynamic workouts that I did helped alot. The focus on bar speed definitely helped.
Standing Press
105lbs x 3
120lbs x 3
135lbs x 3 (3rm pr)
Strict Ring dip
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Strict Ring Pullup
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Standing Press
105lbs x 3
120lbs x 3
135lbs x 3 (3rm pr)
Strict Ring dip
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Strict Ring Pullup
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
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