Archive for August, 2013

Wednesday, August 28, 2013 @ Crossfit Ancaster

Extended warm-up prehab version.

Kneeling Jump + Long Jump 5 x 2

Rack Pull (17″) 5 @ 225, 3 @ 315, 2 @ 405, 1 @ 495, 4 @ 545, 3 @ 585, 2 @ 635, 4 @ 585 (belt), 3 @ 635 (belt), 3 @ 675 (belt), 5 @ 495, 10 @ 405, 10 @ 315

https://www.youtube.com/watch?v=1XOqNI9 … 9Ez46AS_1A

Solid pulling tonight. This is the most I have pulled on this exercise in a long time and is approaching my best ever.

Tuesday, August 27, 2013 @ EIRC

Extended warm-up prehab version.

a1) Incline Press 5 @ 65/75/85% using 330 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 242, 5 @ 280
a2) Lat Pulldown 4 x 12

b1) Hammer Strength Incline Press 4 x 8
b2) Cable Row 4 x 10

c1) DB Lateral Raise 3 x 12
c2) BW Triceps Extensions 3 x 12
c3) DB Hammer Curl 3 x 12

Friday, August 23, 2013 @ Crossfit Ancaster

Extended warm-up prehab version.

Power Clean 2 x 3 @ 225, 2 x 3 @ 245

a1) Military Press 3 @ 70/80/90% using 245 as working max.
3 @ 135, 3 @ 170, 3 @ 195, 3 @ 220
a2) Chin-ups with Pause 3 x 6

b1) Front Squat 3 @ 70/80/90% using 395 as working max.
2 x 5 @ 135, 1 @ 225, 3 @ 275, 3 @ 315, 3 @ 355, 3 @ 315, 3 @ 275
b2) Chin-ups 3 x 6

Single Leg KB DL 2 x 8 @ 32kg
Flutter on Rings 2 sets

Wednesday, August 21, 2013 @ EIRC

Extended warm-up prehab version.

a1) Incline Press 3 @ 70/80/90% using 330 as working max.
2 x 5 @ 132, 3 @ 231, 3 @ 264, 3 @ 297
a2) Lat Pulldown 5 x 10

b1) Alternating DB Bench Press 4 x 8 @ 80lbs
b2) Deadstop DB Row 4 x 8 @ 120lbs

c1) KB BUP 3 x 10
c2) BB Curl 3 x 10
c3) Band Pushdowns 3 x 10

Tuesday, August 20, 2013 W Crossfit Ancaster

Extended warm-up prehab version.

Box Jumps 6 x 3

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 405, 4 @ 455, 3 @ 495, 5 @ 425 (belt), 4 @ 475 (belt), 3 @ 515 (belt), 10 @ 365, 10 @ 275 – all sets moved very well. Squat is feeling good these days.

Was super blasted after this session but got some work in and hit the weights that I had planned on for this day.

Thursday, August 15, 2013 @ EIRC

Extended warm-up prehab version.

Still deload week. Things felt really good on Tuesday so I wanted to work up to some decent weights to get a rough idea of where I am right now.

Military Press – worked up to 1 @ 220, 242, 253, 264 – never really “tested” this before so this is the most I have ever done.

Front Squat – worked up to 1 @ 374, 418 and just missed 451 – things felt good just stalled out a little over halfway up. Haven’t gone “heavy” on this in many months so not sure why I expected this to go haha. Previous/current PB is actually 440.

DL – worked up to 1 @ 574, 1 @ 618 – moved really well especially considering I haven’t pulled from the floor in a few months.

Chins – did 17 reps at 250lbs bw. Nothing insane but still the most I have ever done and the last time I really tested this I weighed 205lbs.

Decent showing considering I just wanted to get an idea of where I am right now. I will stay the course with my programming and work towards some true maxes soon I think.

Tuesday, August 13, 2013 @ Five Star Fitness

Deload week. Combined upper and lower session.

Extended warm-up prehab version.

Squat 2 x 5 @ 135, 3 @ 225, 3 x 3 @ 315, 1 @ 405, 1 @ 455 – all reps were very easy and fast.

DL 5 @ 225, 3 @ 315, 3 x 3 @ 405 – felt really good especially since I haven’t done a conventional DL in a few months.

a1) Incline Press 2 x 5 @ 135, 3 x 3 @ 225, 1 @ 245, 1 @ 275, 1 @ 295 – this was probably as fast as these weights have ever moved for me. All very explosive today.
a2) Hammer CSR 4 x 12

Lots of stretching for lower body.