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Friday, May 16th, 2014 - GHD sit-ups, KB swings
Posted: 17 May 2014 12:51 AM   [ Ignore ]   [ # 31 ]
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As always did warm up including hip mobility and some pullup work,  mostly with band though I can now do one Stricked pullup unassisted

Pupish
21-15-9-3 reps for time of:
GHD sit-ups, scaled to my regular warm up range of down to horizontal each time
16kg - 35lb (1pood aprox) kettlebell swings

8:49

Some time lost due to re tightening spin lock dumbbell which is in place of a kettle bell

Loving the improvements

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 17 May 2014 01:21 AM   [ Ignore ]   [ # 32 ]
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OPG57 - 16 May 2014 04:30 AM
TopMac - 16 May 2014 02:07 AM

16 May 14 - Bench Press

w/u - 2 rds: 3’ skips, x 10 chins/GHD/push ups/squats

BP 10 x 135#, 8 x 155 then 5x5 (and a reality check!)

185 (F-3 reps then dropped to 165 for 2) - 165 - 175 - 185 (F again…only had enough for 4 reps) - 175

rested 3’ between sets and did 10 K2E (used arm straps off pullup bar to take strain off of shoulders)

really need to start working bench in more often….should at least be able to get 205 x 5 on a regular basis!

Hey Chris try this set rep scenario for your bench.
Use 45 x 10   to   Warm shoulders up with light weights   just enough to get them warm and loose but not tax you . I do 45 x 20 myself to limber up than 88 x 10,132 x 5 as my warm up sets my bench max is 352 x 1, 308 x 5. By you doing 135 x 10,  155 x 8 it was to close to your max and taxed you for the heavier sets that gave you problems. try using singles to get to your max working sets like this.

45 x 10
  95 x 5 paused 2 second count on each paused rep ,Than drive rep up explosively.  Do this on all reps even when weight is at max single, focus on acceleration.
135 x 3 paused
155 x 1 paused
175 x 1 paused
185 x 1 paused
165 x 5 x 3 with 2 second pause at bottom don’t rest weight on your chest. keep it under tension at bottom. repeat this 1 day a week adding 5 lbs when the weight is easy this is the way I built my bench and Lea Anns,  She could do 185 x 1 Raw when she was National and World level competitor, When she started training her bench was only 60 lbs.  I think 225 x 5 x 3 paused would be good weight for a guy your size to maintain a strong upper body.Take care Brother.

Guy,
  Thanks for the routine…I will def be giving this a shot!  One question…add 5 pounds to each set when the last single is “easy”, or when the final 165 x 5 x 3 is “easy”?

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 17 May 2014 05:47 AM   [ Ignore ]   [ # 33 ]
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TopMac - 17 May 2014 01:21 AM
OPG57 - 16 May 2014 04:30 AM
TopMac - 16 May 2014 02:07 AM

16 May 14 - Bench Press

w/u - 2 rds: 3’ skips, x 10 chins/GHD/push ups/squats

BP 10 x 135#, 8 x 155 then 5x5 (and a reality check!)

185 (F-3 reps then dropped to 165 for 2) - 165 - 175 - 185 (F again…only had enough for 4 reps) - 175

rested 3’ between sets and did 10 K2E (used arm straps off pullup bar to take strain off of shoulders)

really need to start working bench in more often….should at least be able to get 205 x 5 on a regular basis!

Hey Chris try this set rep scenario for your bench.
Use 45 x 10   to   Warm shoulders up with light weights   just enough to get them warm and loose but not tax you . I do 45 x 20 myself to limber up than 88 x 10,132 x 5 as my warm up sets my bench max is 352 x 1, 308 x 5. By you doing 135 x 10,  155 x 8 it was to close to your max and taxed you for the heavier sets that gave you problems. try using singles to get to your max working sets like this.

45 x 10
  95 x 5 paused 2 second count on each paused rep ,Than drive rep up explosively.  Do this on all reps even when weight is at max single, focus on acceleration.
135 x 3 paused
155 x 1 paused
175 x 1 paused
185 x 1 paused
165 x 5 x 3 with 2 second pause at bottom don’t rest weight on your chest. keep it under tension at bottom. repeat this 1 day a week adding 5 lbs when the weight is easy this is the way I built my bench and Lea Anns,  She could do 185 x 1 Raw when she was National and World level competitor, When she started training her bench was only 60 lbs.  I think 225 x 5 x 3 paused would be good weight for a guy your size to maintain a strong upper body.Take care Brother.

Guy,
  Thanks for the routine…I will def be giving this a shot!  One question…add 5 pounds to each set when the last single is “easy”, or when the final 165 x 5 x 3 is “easy”?

when you can get the 165 x 5 x 3 move up .  Increase the singles every week even if you don’t move up on the 3 sets of 5 . you should be able to this fairly easy. It always good to know your improving either on the singles or 5s . Some weeks it will be singles. some weeks 5s and some weeks both. Positive mind set and focusing on a specific goal are the secrets to success. When I developed my bench I always had a short term goal for a 8 week cycle. usually to increase it by 10-15 lbs. But I always had a number to focus on.based on the numbers I suggested to you , I think 185 x 5 x 3 paused and 225 x 1 paused would be conservative numbers to shoot for over an 8 week period. Those numbers are minimums. wink  Take care Chris

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 17 May 2014 05:57 AM   [ Ignore ]   [ # 34 ]
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Puppy scaling with GHD situps and 18# KB.

9:50. Timed, but was not in a hurry.  These movements are both still pretty new to me.

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35/m/6’2”/170

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Posted: 17 May 2014 07:02 AM   [ Ignore ]   [ # 35 ]
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FRIDAY 140509

Zembiec

Pack-lite
5 rounds
11 back squats, 100#
7 strict burpee pull-ups
90 seconds on Arc Trainer

Time=18:42

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 17 May 2014 05:00 PM   [ Ignore ]   [ # 36 ]
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Power Clean Pratice

WOD: Pack
40-30-20-10 reps for time of:
Ab Mat Sit-ups
1.5 pood kettlebell swings

8:23

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M/34/5’ 10”/182#

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Posted: 17 May 2014 07:11 PM   [ Ignore ]   [ # 37 ]
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FRIDAY 140516

Pack
40-30-20-10 reps for time of:
GHD Sit-ups
1.5 pood kettlebell swings
10:31

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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