Concept2 Forum

Wednesday July 7, 2010 BW - 200.4 DL 5 x 315 3 x 365 2 x 405 1 x 425 1 x 445 MP 5 x 135 3 x 145 2 x 155 Power Clean 3 x 1 x 225 Push-Ups 100 x BW (paused a few times, but stayed in push-up position during those pauses) Rowing 2k - 6:31.8 (1:37.9 pace per 500m) @ 30 SPM Thoughts * Good workout today...

Monday July 5, 2010 BW - 203.4 Squat (ATG) 5 x 225 5 x 245 3 x 255 1 x 275 Bench 5 x 205 5 x 225 3 x 245 1 x 265 Pull-ups (pronated grip) 6 x BW+100 (PR for pull-ups) 6 x BW+100 4/4/4/4/4 x BW+100 / BW+75 / BW+50 / BW+25 / BW ^^ drop the DB and switch to the next one as quickly as possible Power Sn...

Saturday July 3, 2010 BW - 203.0 CGBP 5 x 225 2 x 6 x 235 5 x 235 4 x 235 Superset BB Lunge 5(e) x 135 5(e) x 185 5(e) x 205 4(e) x 225 Pull-Ups (strict) 10 x BW 3 x 25 x BW Power Clean 3 x 165 3 x 185 3 x 205 3 x 205 (from the hang) Thoughts * Good workout today. * I may test maxes this coming wee...

Thursday July 1, 2010 BW - ? (202?) DL 3 x 365 2 x 405 1 x 425 (1-plate deficit) 1 x 435 (1-plate deficit, ~2") 10 x 315 MP 6 x 145 2 x 5 x 145 Superset CSR 10 x 276 8/8/8/8 x 276/228/192/156 OH Tri Ext. w/ Rope 14 x 144 13/8/8 x 144/120/96 Thoughts * Tired. Haven't slept much this week because I'v...

Bama - nice work there! A last 1500m at 2k+1 seems awfully tough. Way to be.

Milkman, how much time do you spend between sets? Between all the warm ups and sets it's taking around 45 minutes to just do 3 different lifts. But I'm also pretty beat after those so maybe it's not a bad thing. I'm not really sure. For a typical workout, I take about 1 hour. That includes warm-up ...

Tuesday June 29, 2010 BW - ? (203?) Erg Workout 3 x 2k @ 2:00 rest (1) strong (2) easy (3) strong/smooth 2k # --- Time --- Ave 500m --- SPM 1 ------ 6:32.0 ---- 1:38.0 ------ 27 2 ------ 7:32.0 ---- 1:53.0 ------ 20 3 ------ 6:52.4 ---- 1:43.1 ------ 25 Thoughts * Good, quick workout. Didn't feel l...

Monday June 28, 2010 BW - 202.4 Superset Squat (ATG) 5 x 245 5 x 265 5 x 265 4 x 265 Bench 6 x 240 2 x 7 x 240 5 x 240 Chins 6 x BW+100 5 x BW+100 15 x BW+50 10 x BW+50 Thoughts * Awesome workout today, which was a big surprise. * I felt like junk when I got out of bed this morning. My legs, ankles...

Saturday June 26, 2010 BW - ? (202?) AM Workout - Run 2.4 miles in 15:45 (6:35 mile pace) Thoughts * I didn't feel like I was running that fast today, so I must be getting in better running shape than I thought. I'll run or row later this afternoon, depending on how tired my lower back feels. It's ...

Friday June 25, 2010 BW - 203.4 Superset CGBP 4 x 5 x 235 BB Lunge 5(e) x 185 8(e) x 205 6(e) x 205 5(e) x 205 Superset Pull-Ups (strict!) 25 x BW 23 x BW 20 x BW Power Snatch 4 x 2 x 95 Thoughts * Good workout. Bench was a little sluggish, but the other lifts felt good. * I took a couple vids of t...

Wednesday June 23, 2010 BW - ? (202?) DL 5 x 315 3 x 365 2 x 405 1 x 425 1 x 445 2 x 1 x 425 (1-plate deficit) 18 x 315 (video below) MP 7 x 145 6 x 145 4 x 145 3 x 145 DB Lateral Raise 12 x 25's 12/10/8 x 25/15/10's Thoughts * Quick workout today. Max strength on DL's was a little bit off, and the...

Tuesday June 22, 2010 BW - ? (201?) Erg Workout 8k strong @ 20 SPM Dist ---- Time ---- Last 2k --- 500m Pace --- SPM 2000 --- 07:09.2 ---- 7:09.2 ----- 1:47.3 ------ 20 4000 --- 14:18.1 ---- 7:08.9 ----- 1:47.2 ------ 20 6000 --- 21:24.1 ---- 7:06.0 ----- 1:46.5 ------ 20 8000 --- 28:29.1 ---- 7:05...

Thanks! Not too impressive compared to what you've been pounding out, but I'm getting better. Ha, thanks. Not really sure where they came from to be honest, my expectations had been much more modest than the results. It almost felt easier doing the bodyweight chins after the weighted singles. Maybe...

Monday June 21, 2010 BW - 202.2 Superset Squat (ATG) 5 x 225 5 x 245 5 x 255 2 x 5 x 260 (legs are feeling very strong) Bench 3 x 235 2 x 5 x 240 4 x 240 5 x 240 Superset Chin-Ups 2 x 5 x BW+100 20 x BW (strict as I possibly could) 20 x BW (strict as I possibly could, pull-ups) Weighted Planks 90s ...

Saturday June 19, 2010 BW - 200.2 Superset CGBP 5 x 225 5 x 235 6 x 235 5 x 235 4 x 235 Power Snatch (haven't done these in a loooong time) 5 x 1 x 115 Superset Pull-Ups 3 x BW+100 35 x BW (+2 reps) 2 x 12 x BW (5-second dead hang before each rep) BB Lunge 5(e) x 135 3(e) x 185 3(e) x 205 3(e) x 21...