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ELmx479
09-12-2013, 12:29 PM
It's been awhile since I've been active on the forums. I figured why not start a journal again for fun, motivation, suggestions, etc.. My training is pretty basic these days. I try to keep a balance of strength, conditioning, and mobility. I usually train 4-5 times a week with 2-3 days including some type of conditioning or crossfit wod. Currently not following any "program" in particular.

Current stats: 30yrs old, 5'11", 185lbs, 10-11% bf.


Here goes..
Back track here a bit.

Tuesday

Hill Sprints 175m x5 with 3min rest
:39
:40
:43
:47
:46
Walk 15mins to cool down.

I've recently started doing these. The hill is a monster so the top becomes more of a slow jog. Next time I'll probably do 100m x10.

Wednesday

Bench Press 5x3
160, 170, 180, 190, 200

Barbell Row 4x8
135, 150, 165, 175

Ring Dips
6, 6, 6, 5, 5

Neutral Grip Chins
8, 8, 8, 7

Haven't done much benching lately so I'd like to build that back up. Really trying to get my ring dips up to 3x10 but they are tough!!

Coke
09-14-2013, 04:07 AM
Good deal on the nice and varied training, glad to see the update.

ELmx479
09-14-2013, 09:12 AM
Good deal on the nice and varied training, glad to see the update.

Thanks! It's cool to see your still around too.


Friday
1 1/4 Back Squat 5x3 (with belt)
205x3
220x3
230x3
240x3
250x3

Bulgarian Split Squat (with DB's)
30's x10
35's x10
40's x10

Single Leg Calf Raise
4x10 each leg

AbMat sit up
4x12

Felt pretty good on the squats. I've only done the 1 1/4's a few times so far. For anyone not familiar with them you basically squat full depth, come up 1/4 of the way then back in the hole and up. That's one rep. Tightness is a huge factor with them as they help building power out of the bottom position.

ELmx479
09-15-2013, 05:14 PM
Sunday

Lots of upper body mobility stuff

Push Press
3x5 @ 115 tech work

Cindy
20min AMRAP of:
5 strict pull ups
10 push ups
15 air squats

13 rounds + 5 reps (395 reps total)

Row 1000m
5:00 (cool down)

I've been doing mostly stict pressing lately with a belt. My push press needs even more work so I'm going to focus on them now without using a belt and work on keeping my core tight, rib cage pulled down.

It's been a few months since I've tried Crossfit Cindy. Last time I got 12 rounds so I was happy to hit a PR on that. Push ups are still the down fall on that one.

ELmx479
09-16-2013, 04:17 PM
Monday

Power Clean 6x3
155x3
155x3
165x3
165x3
165x3
165x3

Christine
3 rounds of 500m row, 12 bw DL's, 21 box jumps @21"
11:17

Overall I'm happy with today. Still working on getting my power clean technique dialed in. Tomorrow will just be a rest/mobility day.

ELmx479
09-18-2013, 07:28 PM
Wednesday

Overhead Squat 5x5
65x5
75x5
85x5
95x5
105x3 lost focus & tightness

Front Squat heavy single then 3x3 @ 85% (w/belt)
225x1
190x3
190x3
190x3

Hill Sprints 100m X10
Fastest :22
Slowest :25

Overhead & Front Squats are still fairly new to me but there coming around. Form is solid, just need to build up the strength.

ELmx479
09-20-2013, 08:22 PM
Friday

Bench Press (work up to heavy single)
185x1
200x1
215x1
225x1

Ring Dips
7, 7, 5, 6, 5

Jerry
Run 1 mile
Row 2k
Run 1 mile
Time- 25:30

Row 1000m
5:00 (cool down)

Decided to hit some singles on bench since my elbow felt good during the warm ups. (I had surgery on it back in 09). While 225 @185 bw is nothing to write home about I can't complain considering the issues I've had over the years.
My goal was under 23mins on that metcon but I started to slow down after 12-1300m on the row and the beginning of the 2nd mile was sloooooowww.