Deadlift

Only had time to deadlift yesterday.

I have been trying to get back to 375lbs ever since I messed up my back.  That was about 20 months ago.  I felt great today and picked it up pretty easy.  I went for 380 and only got it a few inches off the ground.  I think I will get it pretty soon.  I want 400lbs.

Finished with a one and a half mile walk after supper carring a 40lb sandbag.  I did it in 26 minutes.

Weighted pull-ups - Telen

Sunday I started the day with weighted pull-ups.  I did 5 sets of three with about 45seconds to one minute rest after each at 75lbs.  I finished up with this:

Telen

Complete 8 rounds for time:

100 yard Shuttle Run
8 KB Swings - 2 pood
5 Towel Pull Ups

Bench - GHD, Muscle-ups

On Saturday I started with bench.  I did not have a spotter and could not push myself as hard as I would have liked
235 x 5 (recent PR)
235 x 3
235 x 1

Finished up with this quick little WOD:
For time:


25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Squat - SDHP, Lateral Jumps

I did the following last Friday but have not been able to post until now.

Started with Squat.  It felt great.  My back was great.  I wanted to keep adding weight but decided against it to insure I stoped on a good note.  All reps were deep to parallel.

225 x 5
265 x 3
295 x 3
305 x 3
315 x 3

21-18-15-12-9-6-3 reps for time of:

95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

I forgot my time.  This was a gasser.  My jumping was not like normal after the squats.

Hang clean & Jerk - Burpee muscle-ups

I did something different for a core lift today - Weighted ring dips - except I held the weight with my curled legs.  I put the bar right behind my knee and my bent legs held it up.  This was pretty awkward and I pulled something in my back doing it but at least I can say I have tried it now.  I did 4 sets of 3 with 55 lbs.  After that I did the following WOD form the Gymnastic sight:

A)•3 x 0:15's Back lever ( Tuck Position)

B)Ring Series:
•5 x ( 10 Ring Push up + 5 ring fly ) * Ring fly performed with straight arms!
•6 x ( 2 False grip chin up + 1 Muscle up transition) No dip will be performed, just a transition over the top of the rings

C)8-7-6-5-4-3
•Hang clean & Jerk @ 135lbs
•Burpee muscle-ups

As for the Hang clean and Burpee muscle-ups, it took me a lot longer than I thought, 17:00.  My chest was toast when this was over.

Bench - The Volkswagen

Started with Bench.  Last week I did:

225 x 6
225 x 4
225 x 3
225 x 3
I had way too much rest time between sets.  I am trying a new idea to get to a 275 bench.  I am adding 5lbs every week and trying to bench it as many times a possible.  So this week I did
230 x 6
230 x 4 but spotter helped on last one
230 x 3
230 x 1 I was burned out
According to the bench calcuculator I should be able to bench 276.  230 six times is probably a resent PR for me.  I will go for 235 next week.

Finished with this WOD:

The Volkswagen 4.0

15, 12, 9 reps of:
Bench Press @ bodyweight + 5 lbs  (170lbs)
Weighted Pull Ups w/ 50 lbs

Chest was toast on this one.  I also had trouble holding the weight with my feet on Pull-ups and never did more than six at a time.

Forgot the exact time but it was 12 something.

Deadlift - Squats, Burpee Box Jumps

It has been way too long since I recorded anything on this blog.  I have remained somewhat regular at working out.  I would say I do about four WODs a week and about three heavy lifts a week as well.  Today I actually have time to make a post.  I started with heavy deadlift.  I got 375 off the ground on the right but not the left.  My back is better but not as strong.  Also, at 165 I just don't have the weight to push, or pick up, the weight like I did.  However, I am happy with how I look.  I was in a hurry so did a little WOD from crossfitfootball that went like this:

Complete 5 rounds for time:

7 Squats - bodyweight
7 Burpee Box Jumps 20"

Total time was 4:55  Round three was over a minute but all the others were under.  This was a good little WOD that really got my heart pumping.  I will probably do it again.