Monthly Archives: December 2013

Fitness Log 2013-12-20: Press (PR!)

Press Warmup: 45 lbs x 5, 75 x 5, 95 x 5, 115 x 3 132.5 x 5, 5, 5 140 x 1 147.5 x 1 155 x 1 162.5 x 1 170 x 1 (PR!) 173 x X Another

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Fitness Log 2013-12-19: Clean & Jerk (PR), Deadlift, etc.

Power Clean & Push Jerk (PR) 135 x 1/1 145 x 1/1 155 x 1/1 165 x 1/1 175 x 1/1 185 x 1/1 195 x 1/1 205 x 1/1 (push jerk PR, clean & jerk PR) 215 x XX It’s been

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Fitness Log 2013-12-18: Bench, Running

Incline Bench 45 x 5, 95 x 5, 135 x 5 167.5, 5, 10 Good showing on the incline bench. Running Treadmill Incline 2 35 min 2.47 dist Speed: 4.0-4.4 Just a long slow pace.  Experimented with an increased incline.

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Fitness Log 2013-12-17: Squat, etc.

Squat Wendler 5/3/1 Week 1 45 lbs x 5, 135 x 5, 170 x 5, 205 x 3 220 x 5 250 x 5 285 x 5+ : 6 Not a bad showing. Circuit 5 round of: 5 x front

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Fitness Log 2013-12-16: Press, etc.

Plan Change I’ve been doing the LCI (Lift/Circuit/Interval) Method for the last four weeks exactly as written.  I’ve decided that the lift portion wasn’t working great for me so I am going to do my own thing for the lift

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Fitness Log 2013-12-14: Running

Running 5k race 36 minutes Did this in 30F weather with snowy/icy/windy conditions.  Too slow.

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Fitness Log 2013-12-13: Bench, etc.

Incline Bench 45 lbs x 5, 95 x 5, 135 x 5 165 x 5, 5, 5 (5RM established) 185 x 1 205 x 1 215 x 1 (1RM established) I just wanted to establish some numbers for incline.  It

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Fitness Log 2013-12-12: Sumo Deadlift

Sumo Deadlift 135 x 5, 205 x 5, 255 x 3 305 x 6-8: 6 255 x 8-12: 8 This just didn’t go well at all.  Felt crazy heavy. Rest Needed! I cut this workout short because I was obviously

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Fitness Log 2013-12-10: Press, etc.

Press Warmup: 45 lbs x 5, 75 x 5, 85 x 5, 95 x 3, 105 x 2, 115 x 1 Rest Pause: 125 x 7+3+2 = 12 Backed off the weight a bit to get some better performance out

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Fitness Log 2013-12-09: Squat, etc.

LCI Method Week 4 Squat 45 lbs x 5, 135 x 5, 155 x 5, 185 x 5, 215 x 3, 245 x 2, 275 x 1 305 x 2 285 x 4 275 x X Wow, that was bad.  305

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