Tuesday November 4, 2009

Noon w/ Kelly

Single leg weighted box step ups and lunge squats. Established bench press PR of 225. Lots of room for growth.

5 sets of 5 anchored glute-ham style raises on the ground.

6pm w/ Diane

7 x 3dl @ 275 w/ a max effort of some type of pushing exercise in between sets. I did ring dips.

Finished w/ 16 rounds of Tabata burpees/situps.

Monday November 3, 2009

Noon Class w/ Angel

Squat 5x5 @ 255

Today was hard after Saturday's squats.

Saturday October 31, 2009

Open gym

Squat 6 x 3 @ 275

Thursday October 29, 2009

Noon weightlifting w/ Diane.

Overhead squats

5x5

3x3

1...1...1...

New PR @ 195.

Started pressing program to improve press. 5 x {5x135}.

Thursday October 22, 2009

Noon weightlifting w/ Diane

Someone brought up the question last week of zercher squat vs. regular back squatting, and which would be a higher weight for most people. Today we gave it a try.

I found the limiting factor to be the pressure from the barbell in the crooks of my arms, not my leg strength or ability to remain upright. Got 315# zercher and decided to stop since my arms were bruising already.

Back squatted after that for a PR of 350#.

Thursday August 06, 2009

Thursday weightlifting

Diane has taken over Carl's Thursday @ noon weightlifting class. I'm interested to see how it'll look. We worked on building capacity by doing heavy doubles in the jerk.

First rep was push jerk, then a split. Only got up to 215 today for a double, but it was a time issue more than anything else. I'd like to use this strategy to build up again in the future.

Wednesday August 05, 2009

Noon class. Corrine was subbing in as a coach.

Semi open gym like atmosphere for the first half. Encouraged to work skill dev. Worked muscle-ups.

Then did a little piece at the end.

8-7-6...1

• dumbell squats (50#)
• dumbell lunges
• dumbell push-press

7 minutes and change.

Tuesday August 4, 2009

Noon weightlifting.

Worked pressing for an hour. Quite a few sets at 155, then ramped up to 1rm again. Matched lift at 180#.

Thursday July 29, 2009

Noon class with Carl

Overhead squatting. Up to 180# 1RM.

Wednesday July 29, 2009

Noon class with Carl

4 rounds for time:

• 10 pullups
• 10 dumbell front squats (50#)
• 5 burpees

6:25

This was an alternate workout. The main class workout involved running w/ 45# plate.