Post: #101

I just did this for fun:

100 pushups in 4 minutes

It actually kicked my ass a lot more than I thought.

Rooney's Rating Scale
Below Average: Under 49
Average: 50-84
Good: 85-109
Excellent: 110-139
Extraordinary: 140+

I just managed my 100th rep on the last few seconds, and I was completely spent.

Post: #102

5x5 squats (264/275/275/286/286), excellent form no problems, good speed. Will add more poundage Sunday. BITCH!

Did good-mornings, hamstring curls, bicep curls, calf-presses and db lunges too. Legs and lower back are toast. 3rd day in a row at the gym. Last year I hit the gym six times a week with a three-day split, upped my bench 20% in 8 weeks. Hope it can be done again (at 26? lets pray)

Post: #103

5x5 bench today (220/220/225/225/230). Decent form.

Did some complementary exercises. My program starts a bit lower than what I could probably crank out if pushed, but I am doing a progression overload. I add 2-3lbs on every major lift EACH workout. With each major lift hit twice a weak, that's 5lbs a week. With good nutrition, I progress 50-60lbs in 3 months.

Post: #104

Ran ~5km of recreational running - good for body and soul.

Yesterdays WO consisted of, among others:

Standing OH press - working my way up to 9x75kg
Deadlift - working my way up to a all-out 10x162,5kg
Dips - some sets of 14xbw+40kg
Good amount of weighted pull-ups and other good stuff.

Post: #105

Doing Jim Wendler's 5/3/1. Today was bench press day (Training Max, or TM of 200 lbs), Week 1.

Main movement: Bench Press 130 lbs. (65% TM) x 5, 150 lbs. (75% TM) x 5, 170 lbs. (85% TM) x 5+ (no spotter; stopped just short of failure at 9 reps)

Assistance Work:
Dumbbell Rows: 70 lbs x 12 x 5 sets
-superset with-
Low Incline Dumbbell Press: 60 lbs x 10 x 5 sets

Dips: 3 sets of 15
-superset with-
Close grip pulldowns: 3 sets of 10-12

Clean and Press (strict) : 60 lbs x 8 x 2 sets
-superset with-
Face Pulls: 30 x 20 x 2 sets
-superset with-
Dumbbell Pullovers: 40 lbs x 10 x 2 sets

Followed up with some stretching, band pull-aparts, and neck extension/flexion work...then a protein shake with raw milk and creatine. Feelsgoodman.

Post: #106

(01-03-2013 02:21 PM)dk902 Wrote:  I just did this for fun:

100 pushups in 4 minutes

It actually kicked my ass a lot more than I thought.

Rooney's Rating Scale
Below Average: Under 49
Average: 50-84
Good: 85-109
Excellent: 110-139
Extraordinary: 140+

I just managed my 100th rep on the last few seconds, and I was completely spent.

Did you get that from his latest T-nation Article (Train like a Man number...8 I think?). I think I'll give that test a try once I recover from today's upper-body workout. Martin Rooney is the man. After his article on sprinting I pretty much gave up on "cardio" for good (besides walking around), and started doing real conditioning (hill sprints and Prowler pushing). So much better, and not to mention more manly!

Post: #107

(01-05-2013 03:45 PM)Major Tom Wrote:  Did you get that from his latest T-nation Article (Train like a Man number...8 I think?). I think I'll give that test a try once I recover from today's upper-body workout. Martin Rooney is the man. After his article on sprinting I pretty much gave up on "cardio" for good (besides walking around), and started doing real conditioning (hill sprints and Prowler pushing). So much better, and not to mention more manly!

Which of his articles are you referring to, "on sprinting" - as far as I know he has touched on sprinting in a few of his "Train like a man" but I haven't found any specific sprinting article - but would love to read it if you have a link.

Post: #108

(01-05-2013 05:53 PM)FitAsFuck Wrote:  

(01-05-2013 03:45 PM)Major Tom Wrote:  Did you get that from his latest T-nation Article (Train like a Man number...8 I think?). I think I'll give that test a try once I recover from today's upper-body workout. Martin Rooney is the man. After his article on sprinting I pretty much gave up on "cardio" for good (besides walking around), and started doing real conditioning (hill sprints and Prowler pushing). So much better, and not to mention more manly!

Which of his articles are you referring to, "on sprinting" - as far as I know he has touched on sprinting in a few of his "Train like a man" but I haven't found any specific sprinting article - but would love to read it if you have a link.

Here's the article: http://www.t-nation.com/free_online_arti...ercise&cr=

Not much besides a strong case for sprinting over jogging, but there are some other articles on that site on sprinting technique, or how to program them into your workout regimen like this one: http://www.t-nation.com/free_online_arti...sprinting.

Post: #109

snatch 3-3-3

3x95
3x115
3x130
3x145
3x145

snatch pulls

3x145
3x145
3x145

then, for time:

3 rounds of
200M sprint
10 box jump burpee to 20"

7:51

Post: #110

20 minute fasted walk
bench 160#: 5, 5, 8
seated DB curl 20#: 15, 13
squat 210#: 5, 5, 8

Post: #111

Made 3 rep-pr's today on my second round of Wendlers 5/3/1, which is kind of designed for exactly rep-records

Standing OH Press
7x80kg

Deadlift
10x170kg

Dips
6xbw+80kg

Weighing somewhere around 93kg.

Post: #112

3 x 5 front squat
3 x 5 military press
3 x 5 bench

Post: #113

Just did a 1 hour yoga class, followed by a 1 hour boxing class.

Yoga wasn't really my thing, but the Boxing class was fun. 1 hour each. Martial Arts really are the best workout for me. So much more fun than anything else.

Post: #114

backsquats 7-7-7

155x3
185x3
205x3
220x7
195x7
195x7

step ups, 20" box, 70 lbs
10-10-10

90 second N hold

Post: #115

1/8/13
2 mile run @ 8:34 pace
3 sets of 15 burpees in 45 seconds, rest 1 minute
2 x 4 ladder chin-ups

Post: #116

1/9/13
20 minute fasted walk
press 85#: 5, 5 10
weighted chin-ups 25#: 8, 8
5 x 1 power clean 65#, 75#, 95#, 100#, 105#
deadlift 170#: 14

Post: #117

push press 3-3-3

95x3
115x3
140x3
155x3
175x3

push jerk 3-3-3

185x3
195x3
205x3

split jerk 3-3-3

210x3
215x3
220x3

Post: #118

1/10/13
20 minutes fasted walk
3 sets of 16 burpees in 48 seconds, rest 1 minute
2 x 4 ladder chin-ups

Post: #119

800 meter run
75 push ups
10 snatches @ 105lbs

15:03

Post: #120

1/12/13

quick conditioning workout:
10-9-8-7-6-5-4-3-2-1
44# KB swings
burpees
6:51

Post: #121

1/14/13

20 minute fasted walk
3 sets of 17 burpees, rest 1 minute between sets
2 x4 ladder chin-ups
press 87.5# 5, 5, 9
weighted chin-ups 26.5# (kettlebell): 8, 6
squat 220#: 5, 5, 8

Post: #122

Grace+Row

30 clean and jerks @ 135lbs - 5:07
1000M row - 4:05

Post: #123

1/17/13
squat 225# 3 x 5
bench 165# 3 x 5
4 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
6 x 30 Meter Sprints (rest 30 seconds between efforts) Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

*take 10 meters to accelerate, you should be full speed by the time you hit your start.

fastest time of 10M: 1.24 sec

Post: #124

1/18/13
power clean 95# 5 x 3
strict pullups 3 x max: 12, 8, 7

Tabata Sledgehammer Strikes 25# sledge
Rest 1 minute
Tabata KB Swings – 55# 
Rest 1 minute
(had to switch to 35# on round 5)
Tabata Sledgehammer Strikes 25# sledge
lost count of each round…durrrrr

Post: #125

push press

135x3
155x3
175x3
185x3

push jerk

195x3
205x3
215x3

split jerk

215x3
225x3
185x3