Monthly Archives: June 2014

25 June

A. Back Squat 1RM
345. Still trying to get over the fear of lifting heavy. It’s a mental block…

B. RFESS @3010; 8RM/leg – strict tempo
50lb DB’s. We’re literally the only heavy DB’s or KB’s available… Felt like it was about 80% of 1RM.

C. Trap 3 raise @3010; 8RM per arm – strict tempo – https://www.youtube.com/watch?v=NGghJxgKAjs just do one arm at a time though
20lb R / 15lb L
+
3 sets 110% effort
250 meter row
15 kb swings 2 pood
25 burpees
15 kb swings 2 pood
250 meter row
Rest EXACTLY 12 minutes between sets
– Log time per set

4:24
4:25
4:26

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24 June

24th
A. Strict Press; 1RM
175. As it got heavy, rack position was uncomfortable due to torque on forearm

B. CGBP; 1RM – hands exactly 16″ apart
255

C. Seated DB press @3010; 6RM – both arms simulatenously, exactly at tempo, no back support
Used 45lb DB’s. Arm was a little tender in top position.

D. Powell Raise @3010; 8RM/arm strict tempo
20lb R / 15lb L
E. 500 meter row for time; Rest 90 seconds IN rower; 500 meter row for time
1:19.9 / 1:30.4

23 June

A. Front Squat 1RM
295. Limiting factor was pain in forearm (same as before)

B. WTD Pull up; 1RM – keep me posted, be smart
50lbs. Felt strong, didn’t want to push it.

C. WTD Dip; 1RM – keep me posted, dips can fuck with biceps tendons
70lbs. Felt like I had more, but again
didn’t want to push it
D. Seated DB External rotations @3010; 8RM/arm – at exact tempo or else it does not count
R- 22.5
L-17.5

+
2k row for time
6:27

This past weekend I ended up working out at Verve in Denver with my brother.

Saturday:
Partner 1 rows 20 cals
Partner 2 does 1 leg less rope climb and then max bench press reps @135.

I did a few normal rope climbs and then did rope get ups when arm started to hurt.

Sunday:
Sprint drills

And then approx 200m walking lunge w/ 62# KB in goblet position

16 June

A. Front Squat @20×1; 2-4×5; Rest 3 minutes
4@155, 4@175, 4@225, 3@245, 2@275

B. 3 point DB row @20×1; 5-7/arm x4; Rest 60 seconds btw arms
4 sets of 7 per arm with 40 lb DB

C. DB YTA @1111; 8-10/letter x3; Rest 75 seconds
10 each letter with 5 lb plates

D. DB Seated External rotations @3010; 6-8/arm x4; Rest 60 seconds between arms
8/ arm w/ 20lb /
8R w/ 20, 7L w/ 20
7R w/ 20, 7L w/ 15
6R w/ 20, 6L w/ 15
+
30 sets
30 seconds row 90% effort
30 seconds rest
– All sets within .5 seconds or the workout is terminated

1:33.7
1:33.7
1:34.2
1:33.2
1.33.5
133.8
1:33.7
1:34.2
1:33.6
1:34.5… Done

Definitely want to discuss this one with you. Very frustrating. It seems like one stroke can be the difference between you continuing and terminating the workout. I think I need more clarification on the intent. I’ll fix it next time man.

14 June

15 sets
Row 500 meters @ 90% aerobic effort
Rest/walk 3:00
– All sets must be within .5 seconds (one half) of the first set or else the workout is terminated

1) 1:37.3

2) 1:37.2

3) 1:37.2

4) 1:37.3

5) 1:37.1

6) 1:36.9

7) 1:37.1

8) 1:36.9

9) 1:37.0

10) 1:36.8

11) 1:36.9

12) 1:37.1

13) 1:37.2

14) 1:37.2

15) 1:37.2

13 June

A. Snatch Grip RDL @31×1; 8-10×4; Rest 2 minutes

4 Sets of 10 w/ 95 lbs

B. WTD Pull up @20×1; 3-5×3; Rest 90 seconds

no weight used. 1 set of 5, 2 sets of 4

C. WTD Dip @20×1; 3-5×3; Rest 90 seconds

3 sets of 5 holding 20 lb DB

D. DB Incline YTA @1111; 8-10/letter x3; Rest 75 seconds

10 per letter holding 5 lb plates
+
10 sets
1,000 meter run
Rest 2 minutes

1) 4:05

2) 4:05

3) 4:14

4) 4:18

5) 4:19

6) 4:19

7) 4:23

8) 4:26

9) 4:28

10) 4:25

Completely died on this one. Lesson learned…

12 June

A. DB RFESS @30×1; 8-10/leg x4; Rest 90 seconds between legs

4 sets of 10 per leg holding 55 lb KB

B1. DB Russian Step up @30×1; 6-8/leg x4; Rest 60 seconds

I wasn’t sure how to do these with the pacing so I just alternated legs. I did 4 sets of 16 total holding 45 lb DB’s

B2. Pendlay Row @20×1; 4-6×4; Rest 90 seconds

4 sets of 6 reps @ 95 lb. No issues with the arm

C. TGU; 5-7/arm x4; Rest 30 seconds between arms

4 sets of 5 per arm using 55lb

D. DB Seated External rotations @2020; 6-8/arm x4; Rest 30 seconds between arms

4 sets of 8 w/ 15 lb DB

E. DB Powell Raise @2020; 6-8/arm x4; Rest 30 seconds between arms

4 sets of 8 w/ 10 lb DB
+
10 sets
60 seconds row @90% aerobic effort
60 seconds rest/walk
– All sets same exact pace, record pace per set

1) 314

2) 315

3) 315

4) 315

5) 314

6) 315

7) 315

8) 316

9) 316

10) 316

11) 316

12) 315

13) 315

14) 316

15) 315