Author Topic: CptBongue's training log (Read 52888 times)

David Glass · « **Reply #660 on:** January 31, 2010, 05:56:49 AM »

Alright, that jumpy IE bug was really getting annoying. So many patches and they still haven't fixed it. Kind of pathetic

Wednesday I did the following WOD after a 5:00 warmup on the rower

5 rounds for time of
- 10 x 135# Push-Press
- 7 x Deadhang pull-ups
- 30 double-unders

Time... 19:43

Thursday and Friday rest. Helping my coach with his website

David Glass · « **Reply #661 on:** January 31, 2010, 06:00:06 AM »

Yesterday did the following WOD

- Warmup on Rower 7:00
- Air Squats (30)
- Goblet squats with 54 lb KettleBell (30)

then

Back Squat
- 1 x 10 @ 135#
- 1 x 5 @ 185#
- 5 x 5 @ 205#

I scaled back 20 lbs, but used my GymBoss to make sure I had all 5 sets done in 10:00. Last rep of last set wasn't comfortable, but it didnt' startle me either. I'm going to go 215# next back squat session

Then did the following WOD

AMRAP in 10:00 of
- 30 Double-Unders
- 21 KB swings
- 20 Sit-Ups

Did 3 rounds in 13:12

David Glass · « **Reply #662 on:** January 31, 2010, 04:30:42 PM »

Warm-up: 5 minutes on rower... 3/4 mile

Then

21-15-9 reps of
- 155# Hanging power clean
- Ring dips

18:54... this was more of an endurance workout. I was knocking the cleans out 3 and 4 at a time due to lack of grip strength... alas, this will come up.

This did Max crunches in 2:00... 86

David Glass · « **Reply #663 on:** February 04, 2010, 05:21:43 AM »

Did Impossible WOD #2, or

5 rounds for time of:
- 10 x 115# thrusters
- 8 x pull-ups
- 400m run

29:07

I believe this is the first time I've finshed this wod... let me check the journal

David Glass · « **Reply #664 on:** February 05, 2010, 05:08:31 AM »

On the comment above, it was the second time I finished Impossible WOD #2. The first time I did it in 29:14, but only did 7 deadhang pull-ups.

Last night I did:

Warmup: 5 minutes on rower, then

Deadlift:
1 x 10 @ 115#
1 x 5 @ 185#
1 x 3 @ 220#
5 x 5 @ 275#

Then

40# weighted ring dips
5, 6, 6, 3

Did them nice and slow

David Glass · « **Reply #665 on:** February 06, 2010, 09:04:21 AM »

Did Kelly today, or...

5 rounds for time of
- Run 400m
- 30 wall-ball shots (20 lb ball)
- 30 24'' box jumps (my box is 28'')

My time... 45:32

David Glass · « **Reply #666 on:** February 08, 2010, 05:29:58 PM »

Warmup: 5 minutes on rower, then

3 rounds of
- 15 air squats
- 5 ring dips
- 5 deadhang pull-ups

Then

Back Squat
1 x 6 @ 95#
1 x 5 @ 135#
1 x 3 @ 185#
4 x 5 @ 215#
1 x 4 @ 215#

Then Chin-ups
10, 6, 5, 5, 5, 4

Form fealt really good with the squats. I could tell I was achieving some good depth (in this case I knew it was a depth I hadn't reached before, well below parallel). Some good control. I am going to continue with this weight to build up my confidence with the back squat. Maybe do this weight for a month or so, then go back to 225# and see how that works.

David Glass · « **Reply #667 on:** February 10, 2010, 05:15:28 AM »

Warmup: 5 minutes on rower, DROM, Goblet squats with 54 lb KB and jumprope

then...

5 rounds for time of:
- 10 x 155# hanging power clean
- 10 x ring dips
- 30 double-unders

24:32

David Glass · « **Reply #668 on:** February 11, 2010, 04:28:35 PM »

Did Helen today, or

3 rounds for time of
- 400m run
- 21 KB swings
- 12 pull-ups

My time: 13:52

David Glass · « **Reply #669 on:** March 02, 2010, 12:48:46 PM »

Been a little mixed up lately. I moved my journal here:

http://performancemenu.com/forum/showthread.php?t=5147

In general, I think I've reached a phase in my training that is of little interest here and it's been a bit lonely for the past few months. I can't say I've found what I'm looking for there either, but I had to try.

Lately I've reached a plateu in my back squat, so I decided to forego CrossFit training for now and focus solely on strengh. Some gains have been made since I made that decision. I might move back here, since this has been my spot for the past two years. If I do, I'll just move all my entries here one by one... hopefully I'll make up my mind before it gets too lengthy

David Glass · « **Reply #670 on:** May 15, 2010, 03:22:10 AM »

"Warning: This topic hasn't ben posted to in over 60 days..." That says a mouthful... sort of

I've been training hard, doing on average one day of strength training, and one of GPP (CrossFit), 5 days a week, with a combined WOD on saturdays that's 2 hours long. I haven't posted here because my training has been solely conditioning (no parkour)... I sense that's going to change

Last night I was inspired by the 10K rolls post, and went ahead and did my part: 50 rolls (25/side). I'd do 4 in a row, alternating sides every two rolls.

I always seem to come out of the roll off a flat sided trailing leg. Although I do get up quickly, I'm sure this is less than optimal.

After the rolls, I did some press

Warmup: 2 x 5 @ 95#, then...

145#
5, 4, 4, 2

I was supposed to do 140#, but loaded the wrong plates

David Glass · « **Reply #671 on:** February 28, 2011, 05:43:55 AM »

Back in action!

Well, I have always been in action, just haven't been logging. I entered a phase where I was logging in Performance Menu. Never quite felt at home there. This community has always been far more welcoming and I have always received great advice here, so, when I decided to begin logging again, this was the natural place to do so.

I entered a phase where not giving 100% in each WOD became not only acceptable, but the norm. Was pretty complacient, and since I wasn't logging, there was no accountability.

What I have been up to:
I have been training with a good friend, and now two good friends. For the most part, I have been doing some heavy squatting, press and deadlift, together with some hypertrophy training, and very occasional CrossFit style WODs. Parkour training once reached once per week, but has been in the back burner for a few weeks now

I am closing on my 1.5 x BW squat @ 300#, currently 275#, maybe closer to 285#. My goal of doing 10 x BW bench has been accomplished a long time ago, and now I'm more at 13x.

Today I'll be doing a 150xburpee wod, to catch up with my friends who did this WOD on their own yesterday. My record in this WOD is about 17:00, but I given the amount of time it's been since I last did this WOD, I'll be glad to come in under 20:00

David Glass · « **Reply #672 on:** March 03, 2011, 10:28:25 AM »

I realized I was going to be taking a few days off, so I opted to do bench instead of burpees

Warmup: Standard DROM

Bench
Warm up to 225#, then: 9, 9, 5 @ 225#

Inclined Bench
8, 7, 6 @ 155#

Tuesday:

Press: 6, 4, 4 @ 135#, with ring rows during rest (9, 8, 7)

TraceuseDS · « **Reply #673 on:** March 04, 2011, 11:36:35 AM »

Hey, David! Good to see you back on the boards again.

David Glass · « **Reply #674 on:** March 18, 2011, 04:49:58 AM »

Quote from: TraceuseDS on March 04, 2011, 11:36:35 AM

Hey, David! Good to see you back on the boards again.

Thanks, Traceuse

I've been having a hard time logging on with all the craziness in my life right now, but I need some serious tracking, so I can see myself becoming more ademate about logging.

What I've been up to since my last log entry... OK, so, It's been a while, let's see if I can at least remember this week

Saturday:

Did CrossFit Murph, or

1 mile run
100 x Pull-Ups
200 x Push-Ups
300 x Air Squats
1 mile run

I actually went a little crazy and did it with the 20# vest, finishing the 100 pull-ups before going into the push-ups, then the pushi-ups before goig into the squat... my time was 1:39 (one hour 39 minutes)

After saturday, I was pretty much sore so on monday I did some upper body:

135# press: 5, 4, 3
4 x Ring rows and 70# High pulls
Barbell Wipers (Hold 70# barbell as if in a benching position while raising legs straight and laterally)

Wednesday I did back squats, my legs were still sore as hell from Murph, so performance was lacking big time
In essence, I worked my way up to 225# and could only do 2 reps at that weight

Then I did

3 rounds for time of:
400m run
15 x 1.5 pood KB swings
10 x ring dips

My time... 11:00

On a side note, I really wish IE would get it's crap together... this scrolling bug is enough to drive you crazy

David Glass · « **Reply #675 on:** April 01, 2011, 04:54:32 AM »

New objectives
I've been training pretty much directionless for the past few months. In fact, many of my stats have gone down and I haven't cared. Some of it has to do with less frequency of training (I am currently training 3 or 4 times a week vs my 5 or 6 from about 6 months ago). I have also been doing a lot less parkour. I am hoping to change that

Objectives:

10 x Back Squat @ 225#. I had reached 3 x 255#, and a PR of 2 x 275#, but it's time to consolidate some of that strength. I am currently at 6 reps and am hoping to reach this goal in the next 2 months

15 x Pull-ups (deadhang). I had reached a PR of 13 deadhang pull-ups, and 21 kipping pull-ups, but I have put these in the backburner and I am now at about 6 or 7 reps. I have also forgotten my goal of reaching a muscle-up, so I am going to bring that one back to life.

I will continue to train my standard stuff, but I will keep it simple and focus primarily on these two goals. Others will come thereafter

David Glass · « **Reply #676 on:** May 23, 2011, 01:19:36 PM »

In tune with my objective of increasing pull-up numbers, I started a GTG regime of pull-ups, and am now at 1030 deadhang pull-ups for May, going for 1500.

I've been working on back squats, and am at 9 reps at 185#.

Next month, when I am done with the GTG, I will do max back squat every other day to gain some leg strength

On another note, I am contemplating training for the Spartan Race in February. I don't know what to expect here, but I will be focussing on strength for the next couple of months, and then going all-out CrossFit to train for it

David Glass · « **Reply #677 on:** May 24, 2011, 08:55:24 AM »

Last night I did:

Warmup: DROM

Press:
1 x 10 @ 95#
1 x 6 @ 115#
@ 135#: 4, 5, 8, 3

Ab rollers: 15, 10, 8, 10

In between each set, I did one set of deadhang pull-ups to total 60

My back is feeling really weak, although it may be more mental than anything else. Because of the pain, I was cranking out 5 per set, but I just got back from the garage and did 8 no problem, so I think it might just be mental fatigue

David Glass · « **Reply #678 on:** May 25, 2011, 05:23:34 AM »

Yesterday just did my GTG Pull-ups. Totalled 60 for 1150 in May.

Keeping it at 60/day because fatigue is really getting to me. My callouses are green, and the sound of the rubber on the pull-up bar is akin to what I imagine is being done to my muscles at this point... alas, May will be over in less than a week, and I only have 350 more to go!

David Glass · « **Reply #679 on:** May 26, 2011, 04:58:23 AM »

I have realized my biggest obstacle is my own mind.

It's possible that, mentally, I haven't been at a place I need to be in order to make some progress, so I'm changing all that.

Last night I decided to start preparing my legs for some heavy lifting. Lately been keeping back squats down to 185#... no more

Warmup: DROM, then several sets of back squat at 95#, then

1 x 7 @ 135#
1 x 3 @ 185#
1 x 2 @ 225#
1 x 1 @ 245#
2 x 3 @ 225#

Then I set off to finish my daily 60 pull-up penitence... I feel like I'm about to get crucified everytime I walk up to the pull-up bar... alas, I'm at 1210... only 290 to go!

News:

Author Topic: CptBongue's training log (Read 52888 times)