adam's workout log

[adam]

~30 minute swim

[adam]

am ~45 min barefoot run

[adam]

pm

warm up

3x

samson

10 squat

5 pull-up

5 push-up

shoulder press

45x5x2

65x5

85x3

95x2

110x3x5 (superset w/ 5x 40# DB push press)

pull-up

5xbw

10#x5

15#x3

20#x2

25#x3x5 (superset w/ 5x plyo pull-up)

3x10 back extensions

[adam]

ugh. feeling sick today so decided to take it easy. still feel sick. blech.

(copped from simplefit.org)

5x

6 pull-up

19 push-up

32 squat

time: 11:41

[adam]

more lifting of heavy stuff. feels good.

squat

45x5x2

95x5

145x3

195x2

205x3x5 (+5 jump squat after each work set)

bench press

45x5x2

75x5

115x3

145x2

160x5x3 (+5 clap push-up after each work set)

deadlift

135x5x2

185x5

235x3

285x2

315x3x2 (+5 back extensions after each work set)

[adam]

shoulder press might've been hard because i did bench yesterday. but... i didn't want to skip it. stupid illness. making me get of schedule... rassa frassa...

shoulder press

45x5x2

65x5

85x3

95x2

115x5,4,3,2,2 (+5 40# DB push press /work set)

chin-up

+25#

3xF (+5 plyo pull-up /set)

10, 7, 6

wod

21-15-9-3

40# KB swing

95# hang power clean

dip

time: 10:11

[adam]

ah... nice saturday morning workout. no one using anything for me to have to contend with (at opening there are like... 5 people in the gym, and you get your own pool lane!).

warm-up

3x

samson

10 35# OHS

10 pull-up

10 push-up

10 sit-up

10 back ext

wod

2x

10 40# KB thruster, left

10 burpee

10 40# KB thruster, right

10 burpee

time: 5:23

25 min swim

[adam]

phew. simplefitted it again. just barely under the wire!

40 DH pull-up

80 push-up

80 squat

time: 15:00

[adam]

(evening) ~30 min fractal barefoot run

[adam]

3xF pull-up/ring dip superset

12/7

10/6

10/6

+ 3x10 ring inverted row/push-up superset

wod

50-40-30-20-10

tuck jump

sit-up

time: 11:23

cash-out

3x10 back ext

[adam]

yesterday was an extra rest day since i had my wisdom teeth out... today is "active recovery"

untimed, with 2 minute breaks between sets:

3x10 DH pull-up

3x25 push-up

3x60 squat

cash out:

20 burpees

[adam]

still not lifting "heavy weights"... right? i'm glad i got the heavier KB. 1 pood would've been too light, plus they have that at my gym. 2 pood... well I'll probably wait on that one for a bit.

this morning:

3 individually timed rounds, 2-3 min rest between

10 DH pull-up

30 push-up

20 1.5 pood KB swing

1: 2:28

2: 2:38

3: 2:57

[adam]

yesterday:

~1 hour fractal run/walk

today:

30 pull-up

75 push-up

time: 8:45

~1 hr swim

1:45 min walk (barefoot)

[adam]

i'm almost done with my dentist's no weightlifting for a week prescription (and my antibiotics, for that matter)... but i still haven't picked a new program.

anyone have any experience with Max Effort Black Box, Wendler 3/5/1 or 603 Power to the People? I'd love your insight if you have, as those the the 3 programs I'm leaning towards right now.

warm-up

3x

5 chin-up

10 push-up

10 1.5 pood kb swing

strength

handstand push-up

5x5

assistance

feet elevated parallette pushups 3x5

divebomber 3x10

cash-out

1.5 pood kb high pull 3x5

[adam]

not a great day at the gym... tomorrow deadlifts and chin-ups

Squat

45x5x2

95x5

145x2

195x1

245x1 Failure

240x1 F

235x1 F

225x1 F (I think I was tired by here and mentally I just didn't have the resolve anymore - Finished out with 135x5 front squat)

Press

45x5x2

65x5

85x2

115x1

135x1 F

130x1 (PR)

[adam]

sorry i haven't updated this in forever. i have moved all this stuff to my blog, which is plenty of work on its own. you can see it there if you like:

http://kadamj.wordpress.com/