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Post by Kevin on Sept 28, 2014 13:52:27 GMT
9/27/14 Sat
Weights Week 39 Day 3
Push press 5/3/1 90x5, 100x5, 115x5
push Jerks 5/3/1 same as pp 90x5, 100x5, 115x5
HSPU 3x3-5
Multi grip bad CG press 4x5 Bar +50x5, 5, 60x5, 65x5
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Post by Kevin on Jan 11, 2015 14:20:08 GMT
2015 Challenge Log
GOALS 1) Lean down to 170lbs (current 185) 2) 2-5 Butterfly Pullups 3) 2 Rx HSPU's 4) Pistols with NO band 5) 95lb Snatch w/good form 6) Under 9 minute Fran Rx (last was 11:10 on 9/2)
Macro target: P255 F85 C<30
The goals above have eluded me for quite a while. They will be accomplished. The 170 is a target that I think will get rid of whats left around my waist, if not . . . lower it is. Need to shed the fat.
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Post by Kevin on Jan 11, 2015 14:24:46 GMT
1/11/15 Sat
Weight 185.6 Macs P214 F73 C60
Deads 185x5, 215x5, 245x5 Pwr Cleans 95x5, 110x5,125x5 Palms in PU w/weight 10x5,5,5,5,5 DB Row 3x8-10 40x10,10,10
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Post by Kevin on Jan 11, 2015 14:26:59 GMT
1/12/15 Sun
Weight 183.6
P323 F112 C42
Squat 110x5, 130x5, 145x5 Squat w/chains 3x5: 110x5,5,5 Front Squat: 125x5, 145x5, 165x5 Pistols black band 3x5
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Post by Kevin on Jan 12, 2015 12:49:29 GMT
1/13/15 Mon
Weight 184.6
5/3/1 Squat Snatch
10 min max 5 Snatch grip DL 4 Squat Snatch 3 Hang Squat Snatch 2 Power Snatch 1 Hang Power Snatch
5:39
For Time 15 min cap 30 HSPU 40 Pull up 50 KB Swing (53) 60 BFSU 70 Burpees
made it to 153 (33 BFSU)
Goal Actual P 255 256 F 85 84 C <30 31
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Post by Kevin on Jan 13, 2015 12:22:43 GMT
1/13/15 Tues weight 183.6
Bench 5/3/1 (3's) 135x3, 145x3, 155x3
Pause Bench w/first weight 5x5 135x5, 5, 5, 5, 5
Incline Bench 3x5 105x5,5,5
Added Dubs 30x4
Macros: Goal Actual P 255 248 F 85 87 C <30 30
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Post by Kevin on Jan 14, 2015 9:24:20 GMT
1/14/15 Wed
Weight 181.4
Fran 10:39 Rx (prev 11:10)
Push Press 5/3/1
Macros: Goal Actual P 255 255 F 85 85 C <30 26
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Post by Kevin on Jan 15, 2015 12:42:35 GMT
1/15/15 Thurs
Weight 181.4
Squat 5/3/1 3's 120x3, 130x3, 155x3
Squat w/chains 1st weight 3x5 120x5,5,5
Front Squat 5/3/1 3's 135x3, 155x3, 175x1rp1rp1
Pistols 3x5 ea leg 3x5 gray band
Goal Actual P 255 258 F 85 73 C <30 16.8
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Post by Kevin on Jan 16, 2015 13:24:47 GMT
1/16/15 Fri
Weight 181.4
Isabel 30 Snatch (135/95)
75 at 5:39
Lucky 7's
2 rounds 15 min cap
7 Deadlift (75%BW) 7 Box Jumps (30/24) 7 Wall Ball 2 for 1's (20/14) 7 Squat Cleans (75%BW) 7 Box Jumps (30/20) 7 Wall Ball 2 for 1's (20/14) 7 thrusters (75%BW)
Started at Rx, reduced to 115# in Squat Cleans. Total 74
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Post by Kevin on Jan 18, 2015 2:27:25 GMT
1/17/15 Sat
Weight 180.6
Day1 new routine
Squat 5/3/1 130x5, 145x3, 160x2
Squat Snatch 5/3/1 worked fri
Pistols 3x5 blk x 5 gray+red x 5 gray x 5
GHD 16x20, 16x15, 16x10 BE x 20, 15, 10
Goal Actual P 255 256 F 85 83 C <30 28
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Post by Kevin on Jan 19, 2015 20:03:12 GMT
1/18/15 Sun
Weight 181.4
Recovery day
Goal Actual P 255 243 F 85 87 C <30 29
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Post by Kevin on Jan 19, 2015 20:08:33 GMT
1/19/15 Mon
Weight 182.4
Elizabeth (8min cap) 21-15-9 power Cleans (135/95) Ring Dips
7:15 w/#115
15 min AMRAP 5 Front squat (135/95) 7 HSPUs 9 Pull Ups
#100 - 147 reps
Goal Actual P 255 F 85 C <30
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Post by Kevin on Jan 20, 2015 13:30:23 GMT
1/20/15 Tues
Weight 181.0
Day 2
Bench 5/3/1 145x5, 165x3, 185x1
Palms in pullups w/weight 3x5 10x5, 5, 5
Bench x 30, 20, 15, 10 #75x30, 14r6, 10r5, 10
Band pull aparts 5 x20 Red x20, 20, 20, 20, 15r5
=====
Goal Actual P 255 F 85 C <30
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Post by Kevin on Jan 22, 2015 21:03:12 GMT
1/21/15 Wed
Weight 181.0
Strict Press 5/3/1 Push Press 5/3/1
2 Clean&Press EMOM add 10# Start with 95, up to 135
15min Cap 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B
104
Cash out= 50dubs =============
Macros: Goal Actual P 255 263 F 85 85 C <30 26
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Post by Kevin on Jan 22, 2015 21:05:14 GMT
1/22/15 Thurs
Weight 181.0
DAY 3) Front Squat 5/3/1 Deads 5/3/1 Clean Pull 5x3 @175# Back Extensions x 20,15,10 GHD Sit Ups x 20,15,10
=============
Goal Actual P 255 237 F 85 85 C <30 28
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