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Thread: Becoming a stronger version of myself

  1. #1
    Senior Member ELmx479's Avatar
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    Becoming a stronger version of myself

    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!!
    Last edited by ELmx479; 09-17-2013 at 01:51 PM.

  2. #2
    WBB Team Captain Coke's Avatar
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    Good deal on the nice and varied training, glad to see the update.

  3. #3
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Coke View Post
    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.

  4. #4
    Senior Member ELmx479's Avatar
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    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.
    Last edited by ELmx479; 09-15-2013 at 05:19 PM.

  5. #5
    Senior Member ELmx479's Avatar
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    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.

  6. #6
    Senior Member ELmx479's Avatar
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    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.

  7. #7
    Senior Member ELmx479's Avatar
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    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.
    Last edited by ELmx479; 09-20-2013 at 08:24 PM.

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