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Author Topic: CptBongue's training log  (Read 52892 times)

Offline David Glass

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Re: CptBongue's training log
« Reply #580 on: August 19, 2009, 10:39:28 AM »
Last night's WOD:

5 rounds for time of:
- 10 x (55 lb dumbell/arm) cleans
- 10 x 70 lb Kettlebell swings
- 200m run

My time: 24:38... BRUTAL!!!
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Offline David Glass

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Re: CptBongue's training log
« Reply #581 on: August 20, 2009, 08:54:12 AM »
Broke in my new squat rack last night and did the following:

Warm-up: Air Squats
Back Squat Progression
1 x 135# x 10
1 x 185# x 5
1 x 205# x 5
1 x 225# x 5
1 x 245# x 3
1 x 225# x 5
1 x 225# x 1 (Legs felt like they had enough)

Bench Press
1 x 135# x 10
1 x 225# x 3, 4, 4, 4, 4

Inclined Bench Press
3 x 135# x 6
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Offline David Glass

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Re: CptBongue's training log
« Reply #582 on: August 24, 2009, 04:36:05 AM »
Saturday's training:

5 rounds for time of
- 10 x 225# DeadLift
- 15 x Dips
- 400m run

My time: 32:12... Grip was limiting factor for the deadlifts. After the 3rd round, I switched to alternated grip, but at that point, given the heat and all, I was blacking out every 3 reps LOL. I still managed to finish, though
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Offline David Glass

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Re: CptBongue's training log
« Reply #583 on: August 26, 2009, 05:54:18 AM »
Did Grace last night, or: 30 135# Clean+Jerk for time

My time: 15:25... this was my first time cleaning this much. I also noticed in videos, people doing power cleans instead of cleans; having done it this way could have saved me some time. Alas... this was my first attempt, and my first time cleaning that weight, so I won't complain (too much).

Prior, I did some DROM and 3 rounds of Cindy with deadhang pull-ups to warm up, then I did 100 Double-Unders for time: 4:52
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Offline David Glass

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Re: CptBongue's training log
« Reply #584 on: August 27, 2009, 04:55:15 AM »
Did the following last night

Squats:
2 x 10 x Air Squats (warm-up, combined with DROM)

Then did the following progression with Back Squat:
1 x 10 x 135#
1 x 5 x 185#
1 x 5 x 225#
1 x 4 x 245#
2 x 5 x 225#
1 x 4 x 225#

Then did Bench Press
1 x 10 x 135#
1 x 5 x 185#
3 x 5 x 225#
1 x 3 x 225#

Time was running out on me, so I did Inclined Bench Press really quick:
3 x 6 x 135#
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Offline David Glass

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Re: CptBongue's training log
« Reply #585 on: August 30, 2009, 04:09:46 AM »
Forgot to log my last 2 training sessions

Thursday
5 rounds for time of:
- 7 x 55 lb Dumbell full-squat clean+press
- 10 x burpees
- 13 x sit-ups

22:07

Saturday:
Helen, or 3 rounds for time of:
- 400m run
- 21 x 54 lb KB swings
- 12 pull-ups

12:08 (new PR, shaved a full 1:25 off)
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Offline David Glass

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Re: CptBongue's training log
« Reply #586 on: September 02, 2009, 11:00:05 AM »
150 burpees for time: 20:25 (up 2 minutes from my PR: 18:07... felt like a wuss)
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Offline David Glass

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Re: CptBongue's training log
« Reply #587 on: September 12, 2009, 07:51:49 AM »
Well, I was in Puerto Vallarta for a week, but before leaving, I did the following:

5 rounds for time of:
- 15 x 135 lbs Squat Cleans
- 10 x push-ups
- 20 x Double Unders

Got a big DNF on that one... into 3rd round after 16 minutes... my head was already on vacation.

Saturday, while packing, I did 75 GTG pull-ups


Today I did a scaled elizabeth with 115 lbs and standard dips... 13:19... I think this is a new personal record... let me look it up...
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Offline David Glass

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Re: CptBongue's training log
« Reply #588 on: September 15, 2009, 05:35:04 AM »
Warmup: Press and Squats in the following progression

Air Squats for stretching: 2x10

Back Squats with empty bar: 1 x 5
Press with empty bar: 1 x 10

With 95 lbs:
Press: 1 x 10
Back Squat: 1 x 5

With 115 lbs:
Press: 1 x 5

With 135 lbs:
Press: 5 x 5
Back Squat 1 x 5

With 205 lbs
Back Squat: 1 x 5

Back Squat 225 lbs: 4 x 5 (really struggled with that 4th set, so I called it a night)
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Offline David Glass

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Re: CptBongue's training log
« Reply #589 on: September 16, 2009, 04:33:59 AM »
Did the following Sprint pyrimid

100m, 200m, 400m, 800m, 400m, 200m, 100m

Resting in between as needed.

My time: 23:52

MY LEGS ARE SHOT!
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Offline David Glass

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Re: CptBongue's training log
« Reply #590 on: September 18, 2009, 04:37:28 AM »
Did CIndy last night. New PR of 16 rounds.

I could have done 17, but I needed coach to be there yelling at me. I gave up too easily, pacing myself after round 12
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Offline David Glass

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Re: CptBongue's training log
« Reply #591 on: September 20, 2009, 08:36:30 AM »
Did Diane yesterday, or

21-15-9 reps of:
- 225 lb DeadLift
- Handstand Push-ups

New PR: 15:34, nearly 2 minutes off the old record
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Offline David Glass

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Re: CptBongue's training log
« Reply #592 on: September 22, 2009, 04:52:20 AM »
Bench Press Day

Warmup: 1 x 12 x 135#, 1 x 5 x 185

Training:
4 x 5 x 225#
1 x 6 x 225#

I was really feeling strong yesterday, and in my last set, I just went for the additional rep. I'm going to head to the local Sports Authority beginning next month to buy small plates so my increments don't have to be of 20 lbs
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Re: CptBongue's training log
« Reply #593 on: September 23, 2009, 04:52:23 AM »
Did the following WOD last night:

5 rounds for time of:
- 10 x 135# thrusters
- 7 x deadhang Pull-ups
- 20 Double-Unders

Man what a smoker! I have done this WOD with 115 lb thrusters but decided to up the ante. I realized I was in trouble early on, but fortunately, I didn't quit... finished in 32:03
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Offline David Glass

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Re: CptBongue's training log
« Reply #594 on: September 25, 2009, 04:36:55 AM »
Did the following WOD last night:

5 rounds for time of:
- 10 x 115# SDHP
- 12 x Dips
- 400m run

My time: 25:08
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Re: CptBongue's training log
« Reply #595 on: September 28, 2009, 12:52:57 PM »
Saturday did the following workout:

Warmup:
- Squat-Hold: 20 sec x 3
- Air-Squat: 10x2
- OHS with 45 lb bar: 5 x 2
- Press with bar: 10 x 2
- OHS with 65 lbs: 5 x 2
- OHS with 95 lbs: 1 x 1
- Press with 115 lbx 5 x 1

Workout:
- 5 x 5 x 135# press
- 5 x 5 x 225# back squat

Press was really difficult as I had taxed myself far too much with the OHS. I ended up doing push-press on the last two reps of nearly every set. Squats were OK, although the last set I nearly had to dump the weight on my last rep... that was a good exercise of will-power!
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Offline David Glass

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Re: CptBongue's training log
« Reply #596 on: September 29, 2009, 11:28:50 AM »
Did the following WOD last night

5 rounds for time of
- 10 x 115# cleans
- Run 400m
- 15 x 1.5 pood KB swings
- 10 x push-ups

My time: 27:04
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Offline David Glass

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Re: CptBongue's training log
« Reply #597 on: October 01, 2009, 08:49:09 AM »
A couple of workouts to log here

On tuesday, I did the following Workout


Warmup: 1x10x115#, 1x10,185#

Workout: Bench - 1x5x225#, 1x5x235#, 1x5x245#, 1x3x245#, 1x5x235#, all with pull-up sets in between
Inclined Bench: 3x8x135# (also with pull-ups in between)

All pull-ups were deadhang, and I totalled 60

Yesterday did the following WOD:
5 Rounds for time of:
- 15 x 95# Thrusters
- 5 x Deadhang pull-ups
- 400m run

My time: 25:15

I should add, our company moved yesterday and I had spent the whole day moving heavy furniture... I was absolutely exhausted
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Offline David Glass

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Re: CptBongue's training log
« Reply #598 on: October 08, 2009, 08:35:58 AM »
On Saturday did:

50-40-30-20-10 reps of
- Sit-Ups
- Double Unders
Each with 5 HSPU in between

My time: 20:55

Monday did:
Press: 135# x 5 x 5
Squat: 225# x 5 x 5

Tuesday:
3 rounds for time of:
- 30 Double Unders
- 30 Burpees
- 30 1.5 pood KB Swings
- 30 55 lb thrusters

I quit after the second round

Last night I did:
Bench Press: 235# x 5 x 5
Inclined Press: 135# x 10 x 3

All sets had one set of deadhang pull-ups in between, totalling 50
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Offline David Glass

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Re: CptBongue's training log
« Reply #599 on: October 09, 2009, 04:34:08 AM »
Last night I did the following WOD:

4 rounds for time of:
- 10 x 135# squat cleans
- 15 x dips
- 400m run

My time: 27:16

Was going to do 5 rounds, but this was a smoker. When wife interrupted while I was in the third round asking me to do her a favor, I gladly accepted, and did one more round. After that, I took a shower, and completely crashed on the bed nearby my kid... good thing he behaved while daddy took a recovery nap
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