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Thread: JensenS' Workout Log

  1. #766

    Default Re: JensenS' Workout Log

    9/6
    Warm Up

    Back Squat
    45x10
    135x10
    240x3
    270x3
    310x6

    Press
    45x10
    110x3
    125x3
    140x7

    Second week of Wendler cycle on both lifts here. Goal for the AMRAP set for both was 7. Chickened out on going for a 7th rep on the back squat.

    5 RFT
    21 Double Unders
    15 Toes to Bar
    9 Ring Dips

    13:26

    Trying to slay some goats here. Double unders and ring dips were alright, toes to bar were bad. Felt good warming up, but once the workout kicked off was right back to swinging all over the place as I tried to string them together.
    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. #767

    Default Re: JensenS' Workout Log

    9/7
    Warm Up

    "Meadows"
    20 Muscle Ups
    25 Inverted Ring Lowers
    30 Handstand Push Ups
    35 Supine Ring Pull Ups
    40 Ring Push Ups

    25:24

    This was fun. Muscle ups felt much better than they did on Sunday, actually missed once today but I was cycling through them much quicker.

    Toughest thing here were the ring pull ups as a result of both their placement in the workout, and the fact that I'd never done them before today.
    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. #768

    Default Re: JensenS' Workout Log

    9/8
    Warm Up

    Deadlifts
    135x10
    225x5
    275x3
    335x5

    Second LP day here, still easy.

    Weighted Pull Up
    45x5
    45x5
    45x5

    These on the other hand have gotten difficult. Still made all the reps but they got dicey in spots.

    Bar Dips
    16, 16, 16

    In the past when I've worked these consistently I've always seen good gains very quickly. Figuring weak triceps are one of perhaps several reasons that my press is comparatively lower to my other lifts.

    For Time
    25 Deadlifts @225
    50 Pull Ups
    25 Deadlifts @225

    7:36

    Wasn't super enthused to do this, but it wound up going OK. Going in I figured it would take me about 7:00 to do and it wound up pretty much exactly what I thought it was going to be.

    First set of deads were unbroken and very easy. Pull ups were one big set and then very broken. Last set of deads were 4's and 5's since the grip was gone by then.
    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. #769

    Default Re: JensenS' Workout Log

    9/10
    Warm Up

    Overhead Squat
    45x10
    135x5
    165x3
    185x1
    205x1
    225x1
    245x1
    260x0x1
    270x0x0x0x0x1

    First time I'd touched this movement with any appreciable amount of weight in about three months, and it took a while today to get things back firing right.

    Hands were too wide on the miss at 260. Got it overhead but never really felt like I had control of it and lost it behind on the way out of the hole. All the misses at 270 were missed jerks. Was rapidly approaching temper tantrum territory when I stuck the last one.

    270 lb Overhead Squat

    Video

    10 Rounds
    Row :30
    Rest :30

    1. 162 m (1:32.5)
    2. 157 m (1:35.5)
    3. 158 m (1:34.9)
    4. 157 m (1:35.5)
    5. 157 m (1:35.5)
    6. 156 m (1:36.1)
    7. 154 m (1:37.4)
    8. 155 m (1:36.7)
    9. 154 m (1:37.4)
    10. 155 m (1:36.7)

    Happy with this. Plan was to go balls out on the first interval and then try and stay as close as I could to that pace, and I feel like I did that.
    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. #770

    Default Re: JensenS' Workout Log

    9/11
    Warm Up

    Snatch
    95x5
    135x3
    160x1x5
    165x1x5
    170x1x5

    Clean and Jerk
    135x3
    185x2
    205x1x5
    215x1x5
    225x1x5

    Lot of good volume here on both lifts here. Really focused on standing all the way up and getting my hips through on both lifts.

    Didn't really do anything special in terms of rest between sets, just rested until I felt ready to go again.

    Only missed twice, both came on the set of clean and jerks at 225.
    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. #771

    Default Re: JensenS' Workout Log

    9/12
    Warm Up

    Back Squat
    45x10
    135x10
    255x5
    290x3
    325x5

    Press
    45x10
    95x5
    115x5
    130x3
    145x5

    Pressed for time today, so all I was able to do was get my Wendler stuff in. Did enough not to be unhappy, but I would have really liked to get a 6th rep on at least one of the movements here.
    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. #772

    Default Re: JensenS' Workout Log

    9/14
    Warm Up

    Deadlift
    135x10
    245x5
    295x3
    345x5

    Steadily moving along on these. Still very easy.

    Weighted Chin Ups
    20x5
    20x5
    20x9

    Reset these down, will be working back up using a 5/5/5+ protocol.

    Bar Dips
    20, 20, 20

    Now that I've done 3x20 here, I'll make the move to the rings next week.

    For Time
    Tabata Bottom to Bottom Squats (16)
    Run 1 Mile (7:08)

    Wasn't very excited to do this for obvious reasons, but it went well. PR'd on both aspects. Got 16's across on the squats, and then PR'd by something like :20 on the mile from the last time I did this.

    9/15
    Warm Up

    Run 1 Mile

    6:20

    While this is still kind of a pedestrian time comparatively, its actually an all time PR (breaking my old one that I set when I was 15) by roughly 15 seconds or so.

    Fight Gone Bad (One Round)
    Wall Balls (30)
    Sumo Deadlift High Pulls (30)
    Box Jumps (28)
    Push Press (21)
    Row (17)

    126

    Affiliate programmed this in order to give people who have never done FGB the opportunity to kind of get a feel for the workout. While I've done it before its been over a year since I've touched it so I was glad to get the opportunity here for a little practice run.

    Other than the push press being low, I think this is going to be a manageable pace.

    9/17
    Warm Up

    Fight Gone Bad
    Wall Balls (30, 25, 22)
    Sumo Deadlift High Pulls (23, 20, 17)
    Box Jumps (33, 30, 26)
    Push Press (25, 15, 15)
    Row (17, 17, 19)

    334

    Still kind of a pedestrian number in the grand scheme of things, but its a 91 rep PR from the only other time I did this back in July 2010. Coming in today the goal was 350 but I just paced things too much here, especially in the first round. Then the push presses just got ugly in rounds 2 and 3.
    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. #773

    Default Re: JensenS' Workout Log

    9/18
    Warm Up

    Snatch Balance
    45x5
    115x3
    135x1
    155x1
    170x1
    185x1
    200x1
    215x0x0

    These were alright, despite the fact that I would have liked to have finished with making the 215. First time was too slow to the bottom. Second time I beat it to the bottom, but let it get away from me and lost it behind. Rep at 200 was really solid.

    Snatch
    135x2
    165x1
    175x1
    185x1
    195x1
    205x0x0

    Need to commit to doing one thing or the other here. Initially was going to work up and do five singles at 185, but 185 felt solid enough to where my blood got up and I decided to keep putting weight on. 195 is still casual. Over 200 is still all mental.

    For Time
    21/18/15/12/9/6/3 Unbroken Swings @2 pood
    Row 150 m between rounds

    10:54

    This was alright. Stringing heavy swings together without stopping has been a weakness of mine for a while so I had been looking for a spot to work this in.

    The rounds of 18 and 15 were the roughest, had to stop and hold the bell for a second after 14 and 12 in those respective rounds.

    9/20
    Warm Up

    Deadlift
    225x3
    295x3
    325x2x10

    Nice easy work here. 325 sets were doubles every minute on the minute.

    "Diane"
    21/15/9
    Deadlift @225
    Handstand Push Up

    5:09

    Always happy to take another run at Diane. Deadlifts were all unbroken and quick. 21 handstand push ups were unbroken for the first time. 15 was split into 5/5/3/2. 9 were split into 3/2/2/2.

    Goal was sub 5:00, but I can't really find anything negative to say here. PR by 29 seconds.

    9/21
    Warm Up

    3 Rounds (Untimed)
    10 Ring Dips
    6 Toes through Rings
    4 Ball Ups

    2 RFT
    15 Burpee Box Jumps @30"
    20 Wall Balls
    10 Inverted Burpees

    8:54

    Looking for some variety so I wound up doing the WOD from Jeff Tucker's site CrossfitGymnastics.com today.

    Really would have liked this to be a little faster, but just never really got the hang of the inverted burpees. Way slower than they should have been in both rounds.
    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. #774

    Default Re: JensenS' Workout Log

    9/22
    Warm Up

    Back Squat
    45x10
    135x10
    205x5
    225x5
    240x5

    Press
    45x10
    90x5
    100x5
    110x5

    Last week of first cycle of Wendler, deloading on both lifts here.

    3 RFT
    Run 400 meters w/ 45 lb plate
    50 Squats w/ 45 plate
    50 Lateral Jumps over plate

    18:20

    Frustrating. Plate was super awkward. Feel like I could have done this quicker with a sandbag even if I had gone up in weight to 50-60 lbs.

    9/24
    Warm Up

    Snatch
    95x2x3
    135x2
    155x1
    170x1
    180x0 (Got lazy and left it in front)
    180x1
    190x1
    200x0 (Received it too far forward, went down to a knee and then couldn't recover)
    207x0 (Slow through the middle, lost it out front)
    207x0 (Slow through the middle, lost it out front)
    207x1 (2 lb PR coming up off both knees)

    Ugliest PR EVER

    Video of 207. Was forward on a lot of lifts today, and it kind of culminated here with this one. Don't know which was uglier, this or my press PR from the total at the end of August.

    Well aware that it wouldn't have been anywhere near legal in a meet, but it served its purpose here for me.

    5 RFT
    1 Press @135
    1 Strict Pull Up
    1 Press @135
    3 Strict Pull Ups
    1 Press @135
    5 Strict Pull Ups

    8:51 w/ 20 lb vest

    Needed to get my weighted pull ups for this week somewhere, so I would up snagging this from CF Football. Was supposed to use 155 but that was just too heavy after snatches.

    9/25
    Warm Up

    The "Other" Total

    Clean
    260x0
    260x0
    260x1

    The issues here today don't really surprise me given that I haven't gone heavy here in a while, but either way this really wasn't the way I was looking to start things off today.

    Bench
    245x1
    255x1
    265x1

    Second time doing this workout, second time I put my biggest number up for the three lifts on the bench. This is 10 lbs below my lifetime PR that I set when I was roughly 20 lbs heavier.

    Overhead Squat
    245x1
    255x0
    255x1

    Wasn't trying to be a hero here, was just looking to put up a number. Shoulders were getting tired.

    Total: 780 lbs (45 lb PR)

    Tabata Row (No roll over)
    1. 115 m (1:26.9)
    2. 114 m (1:27.7)
    3. 108 m (1:32.5)
    4. 106 m (1:34.3)
    5. 103 m (1:37.0)
    6. 102 m (1:38.0)
    7. 103 m (1:37.0)
    8. 103 m (1:37.0)

    Total: 854 m

    Wanted to do something a little longer here, but was running short on time.
    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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