Saturday December 19, 2009

Saturday Open Gym

Back squat 7 x 3, @ 275#.

1RM squat at 360#.

Monday December 14, 2009

At noon class with Angel.

7 sets to work up to a max effort 5 rep front squat. Break up sets w/ a max set of dips on the P-bars.

Did a few singles afterwards as well. New PR @ 295#. Attempted 310 and failed.

Twenty lb jump from last time.

Tuesday December 08, 2009

Noon class w/ Kelly. Pressing and front squatting.

Pressed 190 for a new PR, front squatted 275 again to match my old one.

Monday November 30, 2009

Noon class with Angel

We kept up with the recent monday squat day routine. Today was the 5th week of squats and he had us find our 1RM to help chart our progress.

Went up 5# to 355. I failed at that same weight on the first attempt. Bozman pointed out my slow speed out of the hole as the fault on that one.

Did a press/pullup workout with bands on the press bar. Max reps of each in a minute. 18/18. It was an arm killer.

Did some 5's and triples to finish out my day on the bench. Old PR was 230 for 1, today I got 240x3.

Wednesday November 15, 2009

Press PR at 185#

Push press 215#

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.

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 July 29, 2009

Noon class with Carl

Overhead squatting. Up to 180# 1RM.

Thursday July 16, 2009

Noon weightlifting w/ carl.

Overhead work today. Max press, push press, push jerk.

I got a new overhead press PR at 180#. Push pressed up to 220#, and for whatever reason, possibly my ankle stability, I couldn't manage anything over 220# for jerking as well.

Saturday June 20, 2009

730am w/ Kelly

Today's workout was a max effort in the clean, as well as the front squat, time permitting.

The clean wasn't coming together for me today and I only got up to 220#.

Front squatting felt strong today. Maybe I was pissed that the clean wasn't going very well. I got a new 1 rep max PR at 255#, but ran out of time and felt like I could've done 10-20 more lbs. Time will tell.

Thursday June 18, 2009

Noon weightlifting with Carl.

Practiced split cleans for an hour. This is a style of clean that I don't do often enough; it felt unstable and I could only get 215.

Afterwards I finished up with a little pressing and ended up w/ a new 1 rep max PR @ 175#.

Tuesday March 17, 2009

Noon weightlifting w/ Kelly.

Kelly has us 'box squat' today. He had us take a wide stance to put us at the limits of our hip flexibility. We would squat down and sit on a few plates that placed our knee angle slightly below parallel, come off hamstring tension, then reactivate and rock forward then up. It taught us to be explosive out of the bottom position. The idea was to work up to something heavy.

Not paying attention to what was on the bar, I counted up the weight and realized I had just done my previously recorded PR weight easily, put on 10 more and did a regular back-squat @ 305 for a new PR. I think I had some more room to increase the load because the 305 felt like it came up easily as well.

Tuesday March 10, 2009

Noon weightlifting with Kelly.

Took some time to work out our split stance for the split jerk. I've never really been a big fan of splitting my stance, probably because I just never practice it. Today was a good opportunity to establish a solid foundation (no pun) in that skill. I still need a lot of practice to get lower on my split and maintain stability.

We started adding weight to the bar, attempting to get as much overhead as possible.

New PR of 225#.

Thursday February 5, 2009

Noon weightlifting with Carl / Kelly

We jerked today for a 1 RM.

I have a new PR @ 100 kg. I'm chasing 125kg by the end of 2009.

Monday October 20, 2008

Back squatted and did weighted dips (53#) w/ Angel this afternoon. We were shooting for 3s on the squats and 5s on the dips.

Squats / Dips
225 x 3 / 5
235 x 3 / 5
255 x 3 / 5
265 x 2 / 5
275 x 2 / 5
295 x 1 / 5

The 295 rep was a fluke. The bar was lopsided to the right. When I picked it up I thought something was wrong because I had to keep recorrecting my grip and pulling down on my left arm using my back as the fulcrum. Angel laughed because he realized by the end what I'd done. Nothing like PRing an unbalanced bar at the end of a workout.

Tuesday October 14, 2008

Worked on back squatting, trying for a new PR. Previous was 265.

New squat PR: 280#

One failed attempt at 285 before I stepped it back.

Monday September 22, 2008

We warmed up w/ a crossfit version of the kids game 'simon says'. If simon didn't say, there was a 20 burpee penalty. We went around and each rattled off some type of warmup activity. Sort of fun.

Angel wanted us to PR in something tonight; preferably the squat, shoulder press, or deadlift (or all 3 if you had it in you). I hadn't worked on a strict press in a while so I went for that one. Warmed up w/ a few at 135, then to my previous of 155, then up to 165 (PR) and made it just fine. I shot for 170 a few times but couldn't get it.

New press PR: 165#