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Thread: JensenS' Workout Log

  1. #892

    Default Re: JensenS' Workout Log

    5/22
    Warm Up

    1. High Bar Back Squat
    45x10
    135x10
    240x8
    275x6
    315x4
    335x4

    Week five of Hatch, first day squatting in my new Rehbands. This went well. Starting to have to go to the bad place before I get under the bar for some of these sets but I kept the intensity high through out and made all the weights without a ton of trouble.

    2A. Muscle Ups
    BWx4
    BWx3
    BWx3
    BWx3

    More volume here. All sets were unbroken. Ideally I'd have liked to get at least one more set of 4 but I'm not going to get upset about this.

    2B. Front Squat
    230x5
    265x4
    280x3
    295x3

    This is where the front squat weight peaks in the program so I've had my eye on this for a while. Like the back squat kept the intensity high and this was alright.

    12:00 EMOTM
    5 Box Jumps @24"
    5 Hand Release Push Ups
    AMRAP Double Unders

    211 Double Unders

    This was spicy. Fell short of my goal number but I hadn't touched the rope in a while so my doubles were a little off. Liked the time domain and I liked the set up of the work out. May look to do more like this just with different movements to start off.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  2. #893

    Default Re: JensenS' Workout Log

    5/23
    Warm Up

    Bench Press
    45x10
    135x10
    185x3
    225x3
    225x3
    225x3

    Easy volume here. I think I've finally found my good position again for these since I switched to a different bench and a different rack. Will look to steadily progress here leading up to my competition next month.

    RDL
    165x10x3

    After dancing around it for a while I've decided to introduce a second posterior chain accessory into my programming.

    AMRAP 8
    50 Calorie Air Dyne (Buy in)
    12 Deadlift @50 DB
    9 Hang Power Clean @50 DB
    6 Push Jerk @50 DB

    3 Rounds + 12 Deadlifts

    This was alright. Was nervous about the buy in but I shut my eyes and banged through it in about two minutes. The AMRAP was all in the hang power cleans which were not easy. They were UB, 7/2, and 4/4/1.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  3. #894

    Default Re: JensenS' Workout Log

    5/25
    Warm Up

    1. Power Clean
    95x5
    145x3
    165x1
    185x1
    205x1
    225x1
    240x0 (Slow, received it but it rode me down)
    240x1 (Better)

    With Occupy Strength competition coming up here in less than a month I'm going to try and get a little bit of volume here so I can try and settle on some idea about both my opener and my goal for this movement in the CFFB Total.

    2. Low Bar Back Squat
    135x10
    240x6
    275x6
    295x6
    295x6

    Finishing Hatch week five. Easy volume. Nice being able to do 6's instead of 8's here on these.

    3A. Pull Ups
    BWx3 Strict, 12 Kipping
    BWx3 Strict, 12 Kipping
    BWx3 Strict, 12 Kipping
    BWx3 Strict, 11 Kipping

    Have seen this pull up protocol on Outlaw a few times and liked the look of it so decided to give it a go today. Went pretty well. Wanted to finish with 12's across but felt the skin on my left hand starting to pull a little on the last set so dropped off.

    3B. Front Squat
    200x5
    215x5
    230x5
    230x5

    Easy. Really focused on cycling through reps fast here.

    For Time
    Row 500 meters
    20 Ring Dips
    50 Double Unders
    20 Ring Dips
    50 Double Unders
    20 Ring Dips
    50 Double Unders
    Row 500 meters

    17:20

    A nice couplet of movements that I'm not good at.

    Rows were easy both around the 1:40 range. Did the first round of ring dips in 5's then mostly in 3's and 4's the rest of the way. Double unders were sloppy done it sets of 10-20 all the way through.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  4. #895

    Default Re: JensenS' Workout Log

    5/26
    Warm Up

    Clean and Jerk
    95x5
    145x3
    165x1
    185x1
    205x1
    225x1
    245x1
    260x1
    270x0x3
    235x1

    Not a great day, but not something I'm going to be upset about either. Technique felt pretty good but I was slow off the floor as the lifts started to get heavier. Jerks are still feeling really solid.

    Pendlay Rows
    185x6x4

    Repeat of weight and reps for last week. Did my best to keep the reps a little cleaner and not generate any momentum on the weight by moving at the hips.

    3 RFT
    7 Muscle Ups
    21 Thrusters @35 DB

    10:45

    Goal was sub 10:00 but I wound up digging myself a hole on my muscle ups in round 2 that I was unable to dig out of. Muscle ups were 2/2/2/1 in round 1 and then singles the rest of the way. Missed once in the third round trying to go fast.

    Thrusters were alright. They broke a few times in rounds 2 and 3 not because I couldn't keep going but more because I was slowing down.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  5. #896

    Default Re: JensenS' Workout Log

    5/27
    Warm Up

    Snatch
    95x5
    145x3
    160x1
    170x1
    180x1
    190x0 (Forward)
    190x1 (Better)
    200x0x3
    165x0 (Down to a knee)
    165x1
    165x1
    165x1

    Don't know if it was because I didn't do this last week or what, but I was just off today. Desperately need to get out of my own head when I'm doing both this and cleans.

    Glute Ham Raise
    BWx10x3

    Finally had someone watch me do these the other day and came to the realization that I was not doing them correctly so I scaled this back and did my best to avoid breaking at the waist like I had been doing.

    May just remove these since I'm going to stick with RDL's on Wednesdays.

    "Michael"

    3 RFT
    Run 800 meters
    50 Back Extensions
    50 Sit Ups

    20:40

    Happy with this. PR by 15 seconds. All back extensions were unbroken and fast. Went a little easier on the sit ups in round 1 and the first half of round 2 and I think that helped avoid burning out which I'd done the last few times I'd done this.

    Happy with how I pushed on the runs.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  6. #897

    Default Re: JensenS' Workout Log

    5/29
    Warm Up

    1. High Bar Back Squat
    45x10
    135x10
    225x5
    265x6
    300x6
    340x3
    360x2

    Starting week 6 of Hatch, bumped my weights a little bit in order to make the final set here today a new 2RM which it wound up as by five pounds. It was tough but not really unreasonable. I'd take 360 for a double over the sets of six and eight that I was doing earlier in the program any day of the week.

    2A. Muscle Ups
    BWx4
    BWx3
    BWx3
    BWx4

    Happy to get that extra rep on the last set. Goal today was to get at least five on the first set but just straight up missed it on the 5th rep.

    Front Squat
    215x5
    245x4
    265x4
    265x4

    Pretty easy volume here. Focused on cycling the reps quickly.

    5 Rounds
    5 Swings @2 pood
    Row 300 meters
    Rest

    Start new round every 2:00

    1. 1:15
    2. 1:19
    3. 1:24
    4. 1:25
    5. 1:31

    Originally was considering doing six rounds here depending on how I felt, but after the heavy squats my hip flexors were screaming during the rows so I decided against the sixth round.

    This was alright. Swings were easy, rows ranged between :57-1:05.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  7. #898

    Default Re: JensenS' Workout Log

    5/30
    Warm Up

    Bench Press
    45x10
    135x10
    185x3
    230x3
    230x3
    230x3

    Romanian Deadlift
    175x8
    175x8
    175x8

    Easy volume on both movements here. Probably going to open with 240 or 245 at the Occupy Strength event.

    For Time
    10 Handstand Push Ups
    30 Double Unders
    8 Handstand Push Ups
    30 Double Unders
    6 Handstand Push Ups
    30 Double Unders
    4 Handstand Push Ups
    30 Double Unders
    2 Handstand Push Ups
    30 Double Unders

    7:20

    Stumbled all over the place on the double unders after the first round highlighted by my shoe coming undone on round four. Really need to up my volume on double unders even if its just in warm ups because this was just poor.

    Handstand push ups were all unbroken and easy which I expected them to be.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  8. #899

    Default Re: JensenS' Workout Log

    6/1
    Warm Up

    1. Low Bar Back Squat
    45x10
    135x10
    225x5
    285x4
    305x4
    305x4
    305x4

    2A. Back Extension
    BWx15
    BWx15
    BWx15
    BWx15

    2B. Front Squat
    200x5
    215x5
    230x5
    230x5

    Easy volume on everything here. Threw back extensions in as the other movement kind of spur of the moment but I liked them. May stick with them and add weight the next couple of weeks.

    For Time
    10 Box Jumps @30"
    2 Chest to Bar Pull Ups
    8 Box Jumps @30"
    4 Chest to Bar Pull Ups
    6 Box Jumps @30"
    6 Chest to Bar Pull Ups
    4 Box Jumps @30"
    8 Chest to Bar Pull Ups
    2 Box Jumps @30"
    10 Chest to Bar Pull Ups

    4:00

    Had put together a WOD today that I was really excited to do, but got in late tonight and decided that I didn't want to waste it when I didn't really have the energy to hit it hard, so I'll do that tomorrow.

    Wound up reaching back to this one which I did I think in March of last year, it was the first WOD that I ever put together for myself. 57 second PR.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

  9. #900

    Default Re: JensenS' Workout Log

    6/2
    Warm Up

    Snatch
    95x6
    135x3
    155x1
    165x1
    180x1
    190x1
    200x0
    200x1
    210x0

    Had initially planned on doing 3 position snatches today but another one of our coaches came in and said he was going heavy so I wound up working up with him on a 20:00 clock.

    This went pretty well. On the miss at 200 I just left it out front. The make was much better, it was smooth. Glad to hit that because I hadn't made that much in a while. Swung the miss on 210 out in front of me. Wasn't really close.

    For Time
    Run 800 meters
    10 Power Cleans @155
    15 Ring Dips
    Run 400 meters
    15 Power Cleans @135
    15 Ring Dips
    Run 200 meters
    20 Power Cleans @115
    15 Ring Dips

    14:05

    I really need to work on ring dips when I'm fatigued. Runs were fine, and power cleans were solid as well. Went with a big set to start off each time and then fast doubles to finish the sets out.

    Ring dips just had no rhythm.
    RIP Jacob Schlottke - 1984-2011

    "If Cornell finishes ahead of Iowa with five all americans I'll jump into the Des Moines River after finals." -Herkey#1 8/16/12

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