CD's Training Log - Page 8 - JP Fitness Forums

cdkrug · 09-12-2007, 11:06 PM

Just Lay Down and Push the Weight off your Chest

Maybe you want to warm up with shoulder mobility work . . .

NROL S1, B2

Back in its proper place

Bench Press
45x3
95x2

Here's where I screw up my weights...I misloaded my first set, but it felt okay so I ran . . er . .grunted . . with it. I was SUPPOSED to do 120, 140, 130, 150. That's not what happened.

130x6
150x1
140x6
160x1 (+20lb)
115x12

Barbell Bent Row
120x6
140x1
130x6
150x1
95x12

Close-grip Lat Pulldown Superset (full rest) w/ Dumbbell Shoulder Press
Close-grip Lat Pulldown 200x8x2
Dumbbell Shoulder Press (2x40)x8x2

Lower Body Russian Twist
(Legs Straight)x10x2

This is the hardest movement . .these are FAST.

Thoughts/Adjustments?

Move it up?

gregl515 · 09-12-2007, 11:32 PM

Great workout guy!

cdkrug · 09-13-2007, 04:47 PM

Thanks Greg. I've been pleasantly surprised with my strength results so far.

The bad news is that I guess I need to work harder on high-rep days...

Must be a no-lift day. Time for me to denounce running intervals on pavement and do a Crossfit Metcon instead.

Short Heavy Fran (puppy)

15-12-9 of . . .
Dumbbell Thrusters (2x25lb)
Assisted Pullups (Md+Sm Woody Bands)

6:17.76

cdkrug · 09-15-2007, 06:46 PM

End of Week 3 Already?

Warmed up with the NROL warmup, then it was off to . . .

NROL Strength I A3

Ugh . . knees were NOT happy on Bulgarians. Wound up bailing on the BSS/Step-ups supersets. Ugh!

Squats, however . . .

Warmups
45x3
95x3
135x3
185x3
205x3

Work Sets
225x6
260x1
240x6
280x1 (+20lb)
200x10
170x13

Still a bit ambitious on my backoff set.

Bulgarian Split Squats Superset w/ Stepups
Bulgarian Split Squats (2x10)x15/15 x1
Step-ups (Bodyweight)x15/15x1

Knee was feeling wonky, so I ditched the rest.

Dumbbell Good Morning 35x15x3

Swiss-ball Crunch (bodyweight)x10x2

Thoughts/Adjustments

Eh . . 30 minutes later, both knees seem fine, with no swelling or discoloration. Just keep ramping it up on the squat and drop back down to bodyweight on the single-leg drills.

cdkrug · 09-16-2007, 06:49 PM

2007-9-16

Warmups

Inside-Out, one movement from each set. Time to learn one of the other movements, even as I work on my wall slides

NROL Strength I B3

First bit done as straight sets.

Barbell Bench Press
140x6
160x1
145x6
170x1 (+10lb)
135x10

Barbell Bent-over Row
135x6
150x1
145x6
160x1 (+10lb)
115x10

Close-grip Lat Pulldown Superset (Full Rest) w/ Dumbbell Shoulder Press
Close-grip Lat Pulldown 225x8x2
Dumbbell Shoulder Press (2x45)x6x2

Okay, I guess I found my strength for these

Lower-body Russian Twist (Straight Legs)x10x2

Thoughts/Adjustments

Rows are getting close to where I can do them, form-wise. I might keep the 6s the same but move the singles up.

I'm tempted to do a bodyweight attempt on Bench.

cdkrug · 09-18-2007, 03:29 PM

2007-9-18

Allergies put me literally out of commissions yesterday. Ugh.

Midday Metcons

As Many Rounds as Possible (AMRAP) in 20 min of...
5 box jumps (20" bench)
5 Thrusters (2x25lb dbs)
5 Assisted Pullups (Medium band 1st 2 rounds, Large band subsequent rounds)

Completed 11 rounds with no leftover reps.

cdkrug · 09-18-2007, 06:46 PM

Save the Drama for your Mama and PULL

Warmed up with the NROL warmup, then

Deadlift, Oh Yeah
95x5
135x4
185x3
225x2

NROL Strength I, C3
Deadlift
285x6
340x1
295x6
365x1 (+45lb)
185x12
95x20

Romanian Deadlift superset (no rest) w/ Static Lunges, 90s between rounds
Romanian Deadlift 105x10x3
Static Lunge (2x10)x10x3 (each leg

Good Mornings
65x10x2

Inverse Crunch
(Bodyweight)x10x2

Thoughts/Adjustments

That's a 45lb PR in the Deadlift. 365 was the first weight where I felt, "Oh CRAP, this is Heavy!!" 'Course that's a 45lb PR . . .

Felt good, even after the noonday nonsense.

Victoria · 09-18-2007, 06:52 PM

Quote:

Originally Posted by cdkrug

Thoughts/Adjustments

That's a 45lb PR in the Deadlift. 365 was the first weight where I felt, "Oh CRAP, this is Heavy!!" 'Course that's a 45lb PR . . .

CONGRATULATIONS, cd!!!!!

cdkrug · 09-19-2007, 10:41 AM

Quote:

Originally Posted by Victoria

CONGRATULATIONS, cd!!!!!

Thanks Vic.

2007-9-29 — Midday METCON

For Time:

75 45lb Sumo Deadlift High Pulls (SDLP) (Bar)
30 Dumbbell Thrusters (2x10lb)
50 SDLP
20 Db Thrusters
25 SDLP
10 Db Thrusters

18:53.56

bigDman · 09-19-2007, 01:19 PM

huge deadlift PR

gregl515 · 09-19-2007, 02:24 PM

Great job on Deadlift PR and those MEDCONS look brutal!

cdkrug · 09-19-2007, 10:15 PM

BigD, Greg, Thanks. Given how 365 felt, I suspect I was underestimating my loads.

I was doing the intervals that Alwyn prescribed in NROL, running on grass, but even grass was doing a number on my shins and ankles.

I don't think this is "harder" per se than doing running intervals. I know I can hold more intensity doing it, but I suspect that's because of all the extra weight I'm hauling around.

2007-9-19 – Karate Night

Got a compliment on my kicking. Not sure what was up with my punching.

MUCH easier than lunchtime, which is the point.

cdkrug · 09-20-2007, 07:57 PM

Workout D FINALLY back in its proper place

Unfortunately, I still can't get my barbells and my chinup bar in the same building.

Warmups
Shoulder day. Must be time to do an Inside Out warmup.

NROL Strength I D3

Barbell Shoulder Press
120x6
135x1
125x6
140x1 (+5)
95x10

Unless I feel AMAZING next week, this is going to stay the same. It went up, my shoulders stayed ahead of my hips, but it wasn't at all pretty.

Pullups
Medium Band (3 twists)x6
(Bodyweight)x1 kipping
Medium Band (no twists)x6
(Bodyweight + 10) kipping
Large Band x10

I did NOT have a single dead hang pullup in me tonight. I might roll this back a bit.

Dumbbell Bench Press Superset (full Rest) w/ Wide-grip Cable Seated Rows
Dumbbell Bench Press (2x45)x8x2
Wide-grip Cable Seated Rows 212.5x8x2

Lower Body Russian Twist (Bodyweight)x10x2

Thoughts/Adjustments

Two adjustments. First, I need to be sure I eat a salad every day. Second, I want to do an interval session or a METCON on non-lifting days (4x/week)

cdkrug · 09-21-2007, 04:22 PM

2007-9-21 — C&J for Time?

65lb Power Clean (From Floor) & Push Jerk, 30 reps for time.

10:34.56

Concentrated on lowering my catch and improving my rack. I CAN do 95lb, but probably shouldn't just yet . . .

cdkrug · 09-22-2007, 04:42 PM

2007-9-22 — Snatch for time . . why not?

65lb Power Snatch (From Floor), 30 reps for time

12.10.88

Cool-down with some Chinese Wall Squats. Fun.

Victoria · 09-22-2007, 04:52 PM

Nice workouts, cd. I'm afraid to ask...what's a Chinese wall squat?

bigDman · 09-22-2007, 05:05 PM

Very Strong shoulder press

cdkrug · 09-22-2007, 05:15 PM

Quote:

Nice workouts, cd. I'm afraid to ask...what's a Chinese wall squat?

Stand facing the wall in your squat stance.

Slowly descend without losing your balance. When you can do it without falling over, move closer to the wall.

I can't find an image or a video, and the only description I can bring up is from a Q'gong site that stresses energy alignment rather than movement.

Quote:

Very Strong shoulder press

Thanks BigD!

cdkrug · 09-23-2007, 06:19 PM

2007-9-23

Normally, I'd not METCON on a lifting day, but the folks over on CrossFit put up something that I'm remedial on, soooooooo . . . . .

Midday METCONS

For Time:
40 Jumping Pullups
40 Bench Dips

8:45.84

I can't put a lot of intensity into high-rep pullups, so this was about a wash, save how it highlighted my push/pull imbalance.

NROL Strength I, A4 – Squats Last Stand er . . Squat

Warmups
95x5
135x4
185x3
225x2

Work Sets
235x6
270x1
250x6
300x1 (+20lb)
205x10
170x15

Bulgarian Split Squats Superset (no rest) w/ Step Ups
Bulgarian Split Squats (Bodyweight)x15x3 (each leg)
Step-ups (Bodyweight)x15x3 (each leg)

Dropped the weight down, concentrating on hamstring activation.

Swiss-ball Back Extension
(Arm Assist)x15x3

Son on my feet. This is a new movement for me. I'm feeling it now, but it's a good "feeling it."

Swiss Ball Crunch
(Bodyweight)x10x2