PT Log 2016

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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RottenFace
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Re: PT Log 2015

Post by RottenFace » Fri Nov 20, 2015 12:17 pm

Power Clean
135x3
155x3
10 sets-185x3

Power/tall snatch
10 sets-135x3

20 minutes- every two minutes: 7 ring dips, 7 chinups, 5 handstand pushups, skip rope remaining time.
=add 3 to dips and chinups, 1 to handstand pushups

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Re: PT Log 2015

Post by RottenFace » Sun Nov 22, 2015 8:30 pm

1 hour soccer game

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Re: PT Log 2015

Post by RottenFace » Mon Nov 23, 2015 5:58 pm

Bench Press
115x5
135x5
165x3
205x5
230x3
260x5
230x3
205x10

Standing press, 95lbs- 5 sets, 10 reps, go up to 105

10 rounds for time: 16 pushup, 10 pullup, 10 dip, 150m row-22:30

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Re: PT Log 2015

Post by RottenFace » Wed Nov 25, 2015 8:40 pm

Deadlift
135x5
185x5
225x3
275x5
315x3
345x8
315x3
275x17

10 rounds, every 2 minutes complete- 40m waiter walk (25# DBs), 10 KB swings (55#), 10 ring row, 50 rope skips
=stay, missed reps on 3 rounds

DB curls
40x8
45x5
50x4
35x10
40x8
45x5
30x12
35x9
40x6

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Re: PT Log 2015

Post by RottenFace » Thu Nov 26, 2015 6:36 pm

1 hour Turkey Day run/jog- 6.7 miles

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Re: PT Log 2015

Post by RottenFace » Fri Nov 27, 2015 7:13 pm

Power Clean
135x3, 10 sets- 195x3. Go up to 205.

Power snatch
115x3, 10 sets 145x3. Go up to 155.

10 sets, every 2.5 minutes- 10 ring dips, 10 chinups, 6 handstand pushups, 20 stepups holding 30# DBs.
1-10/10/6/20
2-10/10/6/20
3-10/10/6/20
4-10/10/5/20
5-10/10/6/20
6-10/10/4/20
7-10/10/4/20
8-10/10/3/10
9-10/10/3/20
20-10/10/3/20
=increase round time to 3 min. Drop HSPU to 5 reps, attempt 30 stepups.

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Re: PT Log 2015

Post by RottenFace » Sat Nov 28, 2015 9:33 pm

15k row- 1h 14 minutes

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Re: PT Log 2015

Post by RottenFace » Sun Nov 29, 2015 10:14 pm

10k row- 47:10

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Re: PT Log 2015

Post by RottenFace » Mon Nov 30, 2015 9:08 pm

Bench
135x5
185x5
225x3
275x3

CG Bench
135x15
155x10
185x6
155x8
135x10

Standing Press, 105#
1-6
2-5
3-5
4-5
5-5

10 rounds for time: 10 decline pushup, 10 pullups, 10 dips-16:45

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Re: PT Log 2015

Post by RottenFace » Tue Dec 01, 2015 10:48 am

Early am
8k row-39:00

pm
10k row-48:55

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Re: PT Log 2015

Post by RottenFace » Wed Dec 02, 2015 11:41 pm

am
Deadlift
135x5
225x1
275x1
315x1
365x1
405x1
425x1
455xf

Bent over row, 205lbs
1-9
2-8
3-7
4-8
5-8

72lb KB swings, 5 sets of 10

Pullups, 20lb, complete 50
16
10
7
7
5
5- move up to 25lb

DB curl
40x7
45x5
50x5
35x7
40x6
45x4
30x9
35x7
40x5
25x11
35x7
40x5

pm
8k row, hop off every 1k and do 10 ring dips- 45:06

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Re: PT Log 2015

Post by RottenFace » Sun Dec 06, 2015 2:06 am

1h row-12,150m

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Re: PT Log 2015

Post by RottenFace » Sun Dec 06, 2015 7:51 pm

1 hour row-13,230m

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Re: PT Log 2015

Post by RottenFace » Mon Dec 07, 2015 11:53 am

Power Clean
135x3
135x3
185x3
205x3
205x3
205x3
205x3
205x3

Standing press
45x10
95x5
115x5
125x5
135x5

Bent row (205lbs)
9, 9, 9, 9, 8

Close Grip Bench (135lbs) / DB curls (40lbs)
10/10
10/10
10/10
10/10
10/10
Up to 155/45

3x DB shoulder complex, 15lbs DBs

pm
8k row, hopping off every 1000m to do 12 ring dips. All this rowing is getting booooring.

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Re: PT Log 2015

Post by RottenFace » Tue Dec 08, 2015 10:01 am

Short time today, leaving for two days at a range.

5k row-23:45

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Re: PT Log 2015

Post by RottenFace » Tue Dec 15, 2015 1:01 am

Last week was a shit show. Back at it this week. Have to put in a ton of metersbto get caught up on the C2 challenge.

Power Clean
135x5
185x3
210x3
210x3
210x3
210x3
210x3

Press
65x5
80x5
95x3
100x5
120x5
135x6
120x5
100x9- this lift has long been my nemesis. I'm not sure why I suck at it so bad, but plan to make it my push movement for a few months.

Bent row (205)
3 sets palms down- 10,9,9
3 sets palms up- 7,5,7

CG Bench (155) / DB curls (45)
10/7
10/6
10/7
10/6
10/5
Up to 175.

5k row, hop off every 1k for 15 ring dips-27:20

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Re: PT Log 2015

Post by RottenFace » Tue Dec 15, 2015 10:54 pm

5k row-24:40. Gonna try to get more in later tonight

-later-

8k row-40:00.

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Beer Jew
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Re: PT Log 2015

Post by Beer Jew » Wed Dec 16, 2015 8:16 pm

Try hitting some snappy doubles on the press 3-4 times a week.

Maybe 5 doubles at a time, 70-80%. No grinders.

Frequency is the king for overhead pressing.

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Re: PT Log 2015

Post by RottenFace » Thu Dec 17, 2015 12:20 am

1h 30min row-18,420m. Grind, fucking boring.

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Bobby
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Re: PT Log 2015

Post by Bobby » Thu Dec 17, 2015 4:50 pm

RottenFace wrote:1h 30min row-18,420m. Grind, fucking boring.
Yoy really need some good music for that kind of a row!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: PT Log 2015

Post by RottenFace » Thu Dec 17, 2015 7:40 pm

am

DL
160x5
205x5
245x3
265x5
305x5
345x8
305x5
265x12

Stepups to 12" box
135x3
155x3
185x3
205x3-PT cleared me to try limited ROM stuff with lower body again. Becuase I'm short fuck, 12" is about right. Gonna give this a conservative try.

Press
105x2, 10 sets

KB swings (72#) / ab wheels
10/5
10/5
10/5
10/5
10/5-add rounds

Calf raises
3x10 at 135

Later
10k row-44:20

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Re: PT Log 2015

Post by RottenFace » Fri Dec 18, 2015 9:32 pm

12k row, every 1k hopping off to do either 20 ring dips or 20 ring pushups- 1h 11 minutes.

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Re: PT Log 2015

Post by RottenFace » Tue Dec 22, 2015 7:10 pm

Back from holiday travels. Gotta jam some meters in!

12k row-57:00

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Re: PT Log 2015

Post by RottenFace » Wed Dec 23, 2015 9:22 pm

1h row-13,160m

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Re: PT Log 2015

Post by RottenFace » Thu Dec 24, 2015 8:24 pm

12k row-1h 2min

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