2. 185x10, 205x10, 225x10. Used belt on final set. Last week on FS: 205x6, 225x6, 245x6.
3. 255x6, 275x6, 305x6, 325x6. Started out too light bc I felt pretty smoked after the squats, but I felt like I got stronger each set. Could have gone heavier, but I had already done 4 sets. On 8/27, I got 3x12@225,255,275.
4. Ran inside on treadmill, couldn't run outside at my work. Fastest- :41 & Slowest :61.
3RM 215 Front Squats 145-145-150 (improvement!) SDL 235-245-265 Did them on 1:15 - our 200 may be long but I still could be slow... Fastest 1:03 Slowest 1:12
Back Squat - 245#s (careful with back, which felt great) Front Squat - 175, 175, 185 (should have gone 185 across) Deadlift - did not do 200mx10 OTM - 35 to 50 seconds
Backsquat: 300# x 3 (300# was my 1rm recently, so felt good)
Front Squat: 185# x 3 (should have tried heavier)
Sumo Deadlifts: 185x6, 225x6,225x6
200m OTM: :46 fastest, ~1:20 on the slowest. By the end it looked like I was out for a leisurely jog minus the exhausted look on my face and the heavy breathing! (clearly need to focus on cardio)
1. Back Squat 3rm: 235#, stayed light because my back just didn't feel right. 2. Front Squat: 135/145/155 Could've gone at least 20#s heavier but played it safe because of my back. 3. Sumo Deads: 225/235/240 Once again I played it safe and listened to my back.
1. 315 - knee got a little tweaky and didn't want to go higher. I think I got 325 at least, maybe 335 2. 225, 230, 235 3. 315, 335, 355 4. First one was 35 secs, all others b/w 40 and 43 secs. Out and back run.
3RM 170 Front Squats 115-115-120 SDL 185-195-205 200M Fastest 0:38 Slowest 1:00 Took break on 7th minute, ran an extra after the 10th to try to make up for the skip :-)
1. 285 2, 135, 155, 185 3.The sumos were really bothering my knee for some reason. Did regular deads. Worked up to 335 for 6. Could have gone heavier but the knee thing was causing me some concern.
1. 415x3
ReplyDelete2. 325x6 (realized afterwards that these were sets of 10)
3. 375
4. Ran outta time
1. 110kg. PR
ReplyDelete2. 70kg 80kg 80kg
3. 6 @ 110kg
4. Best was 30 secs. Slight incline and asphalt. Awesome gasser.
1. BS 180# x 3, 185 x 2- 3rd not deep enough
ReplyDelete2. FS 3 x 10 @ 135# only 8 reps in last set
3. Sumo Deads 3 x 6: 205#, 220#, 220#
4. :37- 1:16 lost it.
1. BS: 225#x3, kept light due to back
ReplyDelete2. FS: 3x10, 185# across
3. Sumo Deads: 3x6: 315# across
4. :37 - :55
Bs-405x3pr
ReplyDeleteRuns- :32-1:04. Went out too hard and blew upon round 9 and 10
Skipped Fs
Sumo deads-315x6,365x6,415x6
1.315x3 That was my 1rm on day 1-I'll take it!
ReplyDelete2.FS-185,185,205
3.SDL worked up to 365 then joined others for run wod
4.never came in over :50 not sure what fastest was-a few times we had to deal with several cars in the parking lot-Great stimulus though!
Back squat - 205 x 3 PR
ReplyDeleteFront squat 115, 115, 105
Sumo deadlift - 185, 205, 225
Runs - Fastest :46 and slowest :56
1. 315x3, *20#PR; used a belt on final 2 sets
ReplyDelete2. 185x10, 205x10, 225x10. Used belt on final set.
Last week on FS: 205x6, 225x6, 245x6.
3. 255x6, 275x6, 305x6, 325x6. Started out too light bc I felt pretty smoked after the squats, but I felt like I got stronger each set. Could have gone heavier, but I had already done 4 sets.
On 8/27, I got 3x12@225,255,275.
4. Ran inside on treadmill, couldn't run outside at my work. Fastest- :41 & Slowest :61.
1. BS 3@144/2@154
ReplyDelete2. FS @ 99x3
3. 176/198/198
4. 40s/1:05s
Back Squat 315# x3
ReplyDeleteFront Squat 185,215,225 each by 10
Sumo DL 225, 315 365 each by 6
10 X 200m OTM
Fastest: :44
Slowest: :57
Back Squat 285 x 3
ReplyDeleteFront Squat 185 x 10
SDL 275 x 6
Subbed Row x 200m OTM 10min hit 1:19 pace lowest, 1:41 highest
1. 330#
ReplyDelete2. 225# across
3. 245/255/255
4. :44/1:00..... treadmill. Box is 2nd floor in town.... still smoked though.
M/35/180/5'10"
1. 210# ...didn't try 215 ...220x2(f)
ReplyDelete2. Front Squats 165 across
3. 235/255/255 overhand grip
4. :40-:45
I felt consistent, and pushed hard!
3RM 215
ReplyDeleteFront Squats 145-145-150 (improvement!)
SDL 235-245-265
Did them on 1:15 - our 200 may be long but I still could be slow...
Fastest 1:03
Slowest 1:12
1. 265#
ReplyDelete2. 135-175-175
3. 265-310-310
4. best: 32s worst: 37s - this was hard.
(treadmil around 19,19.5 and 20 km/h)
1. 335 x3, 350 x2
ReplyDelete2. 185 3 x10
3. Skipped, no time
4. Ranged between :35 and :53
Back squat - 310 x 3 PR
ReplyDeleteFront squat 185, 190, 195
Sumo deadlift - 285, 295, 305
Runs - Fastest :40 and slowest :59
Back Squat: 155
ReplyDeleteFront Squat: 105
SDL: 155, 175, 185
4x400 with :90 rest between rounds: 1:47-1:57
BS 3RM- 355 (this was my max single before)
ReplyDeleteTried to go to Sumos but my knee felt tweaked as I was just starting to work up to a working weight.
The game plan was to do sumos then FS but I skipped them and decided to see what I could do on the running.
200mx10 OTM- 47.97-1:00.15 Legs were smoke before and after
Back Squat - 245#s (careful with back, which felt great)
ReplyDeleteFront Squat - 175, 175, 185 (should have gone 185 across)
Deadlift - did not do
200mx10 OTM - 35 to 50 seconds
Backsquat: 300# x 3 (300# was my 1rm recently, so felt good)
ReplyDeleteFront Squat: 185# x 3 (should have tried heavier)
Sumo Deadlifts: 185x6, 225x6,225x6
200m OTM: :46 fastest, ~1:20 on the slowest. By the end it looked like I was out for a leisurely jog minus the exhausted look on my face and the heavy breathing! (clearly need to focus on cardio)
1. Back Squat 3rm: 235#, stayed light because my back just didn't feel right.
ReplyDelete2. Front Squat: 135/145/155 Could've gone at least 20#s heavier but played it safe because of my back.
3. Sumo Deads: 225/235/240 Once again I played it safe and listened to my back.
M/28/5'4"/138#
Stayed light on everything. Sore back and right leg gave out on BS.
ReplyDeleteRun- fastest 48 slowest 60. Rested minute 7 and then sped up a lot for the next 3.
Back squat- 335
ReplyDeleteFront- 185
Did not do dead lift lower back is fucked hopefully tomorrow it will feel better
Back squat 355x3
ReplyDeleteFront squat 235 for 3x10
SDL 315x6, 325x6, 335x6
"Sprints" 0:40-0:46 I just could get my legs to move any faster.
1. Back squat 3RM
ReplyDelete320 (15# pr)
2. Front squat 3x10
205-210-215
3. Sumo DL 3x6
275-315-315
4. 10x200m sprint OTM
Fastest :45 sec
Slowest :57 sec
BS 3 rep - 365 Pr
ReplyDeleteFS 3x10 - 185-225-235
Sumos 3x6 - 275-315-335
Sprints completed but not easy more like jogs half way though with no rest
1-
ReplyDelete315
335x2
2-
135
185
205
3-
135
225
275
4-
Tweaked left hammy on last set of sd so opted out on 200msprints.
1) 300x3
ReplyDelete2) 185/205/215
No time for DL or sprints. Will do tomorrow am.
BS - 315x3 (365x2, PR)
ReplyDeleteSkipped front squat, collarbone
10x200m - 41-55s
Sumo DL - 315x3x6
1: 345
ReplyDelete2: 185
3: 225,245,245
4: 25.1; 29.0
1) 275lb x 3 (big pr)
ReplyDelete2) 175lb across
3) 255-275-305
4) 200 m rows otm between 1:35 and 1:49 whole time
1. 315 - knee got a little tweaky and didn't want to go higher. I think I got 325 at least, maybe 335
ReplyDelete2. 225, 230, 235
3. 315, 335, 355
4. First one was 35 secs, all others b/w 40 and 43 secs. Out and back run.
1) 3RM Back Squat: 385
ReplyDelete2) Front Squat: 225x10x3
3) Sumo Deads: 275x6x3
4) 200's: Min=39s, Max=43s
Back squat 355x3-felt scary w no box to hit.
ReplyDeleteFront squat 245x10
Sumo 325x6
200's all sets
34-50sec
JC
1. HB Back Squat 3 RM- 347#
ReplyDelete2. 3x10: 215/235/235#
3. Sumo DL 3x6 @ 365 across
4. 30 power cleans for time @ 215
3RM 170
ReplyDeleteFront Squats 115-115-120
SDL 185-195-205
200M
Fastest 0:38
Slowest 1:00
Took break on 7th minute, ran an extra after the 10th to try to make up for the skip :-)
BS 355x3 PR
ReplyDeleteFS 225/230/230
SDL 335/345/355
:36 fastest
1:20 slowest (recovery run as legs were getting jello)
410x3
ReplyDelete3x10x225
315, 345, 375
Fastest 29, slowest 34
1) BS - 250#
ReplyDelete2) FS - 115#/135#/155# x 10
3) SDL - 275#
4) Ran out of time, will hit this on next rest day...
1. 285
ReplyDelete2, 135, 155, 185
3.The sumos were really bothering my knee for some reason. Did regular deads. Worked up to 335 for 6. Could have gone heavier but the knee thing was causing me some concern.