Monday 01/04/10

Time: 5:30 a.m.

Back Squat
5 x 5

Compare to 12/23/09.


Shoulder Press
5 x 5

Compare to 12/19/09.
Posted by Phil
Labels: , ,

6 comments:

Phil said...

Back Squat 5 x 5
220-5
240-5 (should have been 245)
275-5
300-5
330-3 (3 rep PR)

Shoulder Press 5 x 5
100-5
110-5
125-5
135-5
150-4

Ok with this given the last two weeks (traveling, etc.). It'll be good to get back to regular training and eating more again.

January 4, 2010 at 2:24 PM
corzine said...

Got food poisoning on New Years eve. I ate some bad elk. I puked all night. I was sick for two days. It was the opposite of 70s big. On Thursday, I ate dinner and puked it back up. That doesn't count. On Friday I ate gatorade. On Saturday 2 slices of toast and chicken broth. Sunday Toast, then mashed potatoes, then homestyle bake. Today... kind of normal. But:
I missed my flight back to Berlin, that is, back to the gym. I'm now here until the 10th. And...
I lost one of my tennis shoes. I think my little brother took it out with the garbage. What kind of world do I live in.
Good job Phil.

January 4, 2010 at 4:22 PM
Kiley said...

Becky and I did this:

Overhead Squat
5 x 3
45
65
75
80
90 - New PR (previous PR was 90 x 1)

Then for time:
15 Deadlifts (165#)
1 Down-back (b-ball court and back)
60 Sit-ups
10 Deadlifts
1 DB
40 Sit-ups
5 Deadlifts
1 DB
20 Sit-ups
7:55

January 4, 2010 at 7:48 PM
Seth Mierow said...

Elk? That is one way to get protein I guess.
Clean 3x5 (which, btw, Phil, is 5 rounds, 3 reps each. I've noticed you posted a WOD 6x2, and then did 2 rnds of 6 reps ea. That's incorrect - at least in WI and IN. I don't know about NE.) Anyway:
135 - 3
145 - 3
155 - 3
165 - 3
175 - 2 (some lady walked right behind me as I was going up on the pull for the third rep and it blew my concentration. Partially my fault, but partially hers - especially since I could hear her iPod jamming to Miley Cyrus.)

Then did:
50 Double Unders
50 Situps
50 DU
50 Situps
Time: 4:31; its been too long since I've done double unders.

Oh and I spotted a guy who 3x 495# on box squat. After he got the third and racked the weight he turned around and slapped me on the butt. I know he coaches football, but should I be concerned about this?

January 4, 2010 at 8:34 PM
corzine said...

Seth-

I have 5 little sisters. That's how I know Miley Cyrus sings Party in the USA. They got it for Christmas, and burned a circle in that part of the CD.

What's your excuse?

That aside, I know how it is to get distracted when you start "moving with the groove."

Jacob

January 4, 2010 at 9:09 PM
Phil said...

Seth - I know I've posted the 6 x 2 scheme a couple of times, but as far as I know, I've always meant it as: "6 sets of 2 reps each." I don't think I've ever done any movement as 2 sets of 6 reps each, but I could be wrong.

At any rate, I use the same convention that Mike Burgener and Greg Everett (Catalyst Athletics) use, which is "sets x reps" unless a percentage is prescribed, in which case it's "percent x reps x sets" (so it's reversed when a percent is involved).

In this system, 5 x 3 would mean 5 sets of 3 reps each, and 80% x 3 x 5 would mean the same thing, except that one should use 80% of one's max on each set.

Jacob - sorry to hear about the food poisoning (and your shoe and your flight). That stinks. I guess you should come out to Omaha to use up that extra time.

January 4, 2010 at 10:12 PM

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