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Thread: JensenS' Workout Log

  1. #820

    Default Re: JensenS' Workout Log

    12/6
    Warm Up

    Deadlift
    135x10
    165x5
    205x5
    245x5

    10 RFT
    1 Power Snatch @95
    5 Overhead Squats @95

    2:58

    Figured this one would be one that I would get through pretty quick. Did the first four rounds touch and go, and then paused at the bottom for a second and did another before I had to drop the bar.

    Last five rounds were all singles. Grip on the snatches was the limiting factor, might have been able to keep going but didn't want to risk missing a snatch and losing time.

    12/8
    Warm Up

    Back Squat
    45x10
    135x5
    170x5
    205x5

    "Michael"

    3 RFT
    Run 800 m
    50 Back Extensions
    50 Sit Ups

    22:03

    1:08 off my PR and solely because of the sit ups, they were awful.

    Did the back extensions on the GHD for the first time in this workout and they went really well. All three rounds were quick, rounds 1 and 3 were unbroken.

    Runs weren't great, but felt like I pushed well on them.

    12/9
    Warm Up

    Press
    45x10
    65x5
    80x5
    95x5

    Finishing up the deload week here.

    10 RFT
    1 Deadlift @115
    4 Hang Power Cleans @115
    2 Push Jerks @115

    4:30

    Another nice little quick one, starting to like doing these complexes. First three rounds were touch and go. All rounds were unbroken through the first seven I think.

    Thought about going up and doing this at 135, but this was alright.

    12/11
    Warm Up

    Clean and Jerk
    115x3
    135x3
    165x1
    195x1
    215x1
    235x1
    250x1
    260x1
    271x0x0

    These were OK. Happy to make 260 again after missing it the last couple of times I've done this movement. Jerks felt a little more comfortable than they had the last couple of times here as well.

    "Wood"

    5 RFT
    Run 400 m
    10 Burpee Box Jumps @24"
    10 Sumo Deadlift High Pulls @95
    10 Thrusters @95
    Rest 1:00

    23:11 (3:34, 4:22, 4:46, 5:15, 5:14)

    Got talked into doing this before I realized that they had added a 400 meter run to each round sometime between today and the time when I watched the video they had initially posted of Malleolo doing this.

    This was good for a long one.
    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. #821

    Default Re: JensenS' Workout Log

    12/12
    Warm Up

    Deadlift
    135x10
    225x5
    255x3
    275x5
    315x5
    355x6

    Press
    45x10
    85x5
    105x5
    120x5
    135x9

    Starting second Wendler cycle on both lifts here, both of these felt pretty good. Would have liked to get a 10th rep on the Press but I like the fact that I've been able to stay pretty consistent at this weight despite how my training has varied recently.

    12/13
    Warm Up

    Weighted Pull Up
    20x5
    20x5
    20x8

    Weighted Dip
    20x5
    20x5
    20x8

    Going to work with a 5/5/5+ protocol on these two movements for a while. Will stick at one weight until I hit 10 or more on the AMRAP and then move weights up.

    5 RFT
    20 Swings @1.5
    Run 400 m

    14:08

    Not a big secret to this here, just had to go. All swings were unbroken and quick, runs were a little slow. Swings went by so fast that there really was no recovery before taking off on the next run.

    12/15
    Warm Up

    Back Squat
    45x10
    135x5
    185x5
    230x5
    260x5
    295x7

    Same number of reps as last cycle, but moving up the higher weight. Steady progress is all I can ask for here.

    "Filthy 50"
    50 Box Jumps @24"
    50 Jumping Pull Ups
    50 Swings @1 pood
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Presses @45
    50 Back Extensions
    50 Wall Balls @20
    50 Burpees
    50 Double Unders

    26:57

    PR by 1:08. Still looking to get this time down below 25:00.

    Knees to Elbows, Wall Balls, and Burpees were the big slowers here. Was using a higher bar today for jumping pull ups so they were actually a little tougher as well.

    12/16
    Warm Up

    Overhead Squat
    45x10
    95x5
    160x5
    185x5
    210x6

    Just like yesterday, same numbers at this point as last cycle but with more weight. Can't complain about steady progress.

    AMRAP 8
    Burpees (Touch 8' Pull Up Bar)

    91 reps

    Goal was 100 but this was OK.

    Lagged in the middle but picked it up in the last minute when I turned parallel underneath the pull up bar which made it easier to just jump and tap the bar rather than having to search for it.

    12/17
    Warm Up

    Power Clean/Push Jerk
    95x1
    115x1
    135x1
    165x1
    185x1
    205x1
    225x1
    240x0

    Just messing around here before a class got in. Power clean is still awful compared to the full clean. Just never practice it with heavier weight.

    Partner WOD

    5 RFT
    Row 1,200 meters (Round 1 only)
    20 Pull Ups
    30 Swings @2 pood
    40 Double Unders

    17:12

    This was solid. Usually I coach this class so it was good to be able to get in today and hit a workout in that partner format.
    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. #822

    Default Re: JensenS' Workout Log

    12/18
    Warm Up

    Snatch
    95x5
    115x3
    135x2
    150x1
    165x1
    180x1
    195x1
    205x0
    205x0

    Not mentally there past 195 today. Reps before the 205's did feel pretty good though. Need to get to where I'm making 200 consistently before I worry about trying to PR I think.

    5 RFT
    3 Muscle Ups
    30 Double Unders

    12:21

    Much slower than I was hoping to go here. Double unders were fine, but muscle ups showed the neglect that I'd been paying them recently. After going unbroken on the first round I missed 5 or 6 times over the next four rounds and even the ones that I made were slow going.

    Need to start focusing on those again even if its just in warm ups.

    12/19
    Warm Up

    Back Squat
    45x10
    135x10
    245x3
    280x3
    310x6

    Same reps as this point in last cycle, but with more weight. As I've been saying the last several times I've hit these I'll take the steady progress.

    Press
    45x10
    85x5
    110x3
    125x3
    140x7

    I think my PR at this weight is 8 reps, so I was shooting to at least match that but this was alright. Next week will tell the story as to how I'm progressing here.

    Weighted Pull Up
    20x5
    20x5
    20x8

    Same number of reps as last week, but given how heavy I've been hitting shoulders over the last couple of days with heavy swings and muscle ups I'm happy to maintain here.

    12/21
    Warm Up

    Deadlift
    135x10
    225x5
    295x3
    335x3
    375x5

    Still progressing steadily here. 5th rep was a battle, but that was the goal here today.

    4 RFT
    10 Toes to Bar
    Run 400 m

    9:21

    This was good. Goals were to do the toes to bar unbroken and to finish sub 10:00 and met both of them.

    12/22
    Warm Up

    Thruster
    45x10
    95x5
    135x3
    165x1
    185x1
    205x1

    Just messing around with these really quick. Been a long, long time since I worked up heavy with this movement. These were surprisingly tough.

    For Time
    25 Wall Balls
    Run 200 m
    20 Wall Balls
    Run 200 m
    15 Wall Balls
    Run 200 m
    10 Wall Balls
    Run 200 m
    5 Wall Balls
    Run 200 m

    7:38

    This was good. Like yesterday it was all in the runs. The wall balls were all unbroken and quick, and really worked to try and push things during the runs.

    12/23
    Warm Up

    Overhead Squat
    45x10
    115x5
    145x3
    175x3
    200x3
    220x6

    Was really happy with how this wound up here. Goal coming in was 5 reps on the AMRAP, but felt really strong today.

    "Christine"

    3 RFT
    Row 500 m
    12 Deadlifts @190
    21 Box Jumps @20"

    11:26

    This was rough, and coming in I didn't think it was going to be. The row at the beginning really killed the other two movements over rounds 2 and 3. Probably rowed a little too hard,
    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. #823

    Default Re: JensenS' Workout Log

    12/24
    Warm Up

    Snatch
    95x5
    115x3
    135x2
    160x1
    175x1
    185x1
    195x1
    200x1
    205x1
    210x0
    210x0
    210x0

    I think after many trials and tribulations I may have finally figured this lift out.

    After watching a lot of videos I'd noticed that top lifters when they set up have their toes pointing straight forward. Up until today not thinking that it mattered I hadn't done that and instead had set up slightly toed out. I switched today and immediately felt more comfortable in my starting position.

    205 ties my PR. Felt great to make two lifts over 200 today after only (legitimately) making two of them at that weight or higher since January.

    Back Rack Jerks
    135x3
    165x1
    185x1
    205x1
    225x1
    245x1
    255x0 (Lazy, lost it out front)
    255x1
    265x1 (Best rep here)
    275x0
    275x0

    Came to the realization that as my weights on my overhead squat days keep climbing it would probably behoove me to put some practice in on heavy jerks from the back.

    These felt kind of off balance, so I'll look to work these in more consistently.

    Weighted Dips
    20x5
    20x5
    20x12

    Bumping the weight up on these next week, these were good.

    12/26
    Warm Up

    Overhead Squat
    45x10
    115x5
    155x3
    185x5
    210x3
    235x5

    Great start to the heavy week here on Wendler. Goal was four reps but felt good and ground through one more. New 5RM by 15 lbs.

    Weighted Dips
    25x5
    25x5
    25x9

    These were good as well. Might have been a little shallow on a few lockouts on the AMRAP set, but since I didn't get to ten reps I'm going to repeat this weight next week.

    Tabata Squats
    20/20/20/20/20/20/20/19

    Could feel that I was kind of riding the ragged edge as far as getting to 20 reps on rounds six and seven, was disappointed not to finish with 20 all the way across.

    Time will tell whether doing 159 air squats here today was a particularly intelligent thing to do.
    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. #824

    Default Re: JensenS' Workout Log

    12/27
    Warm Up

    For Time
    10/9/8/7/6/5/4/3/2/1 Power Clean @135
    2/4/6/8/10/12/14/16/18/20 Push Up

    9:00

    This went pretty well. Cleans were easy, push ups were where the money was made. Push ups wound up sneaking up on me during the last four rounds. Satisfied enough though.
    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. #825

    Default Re: JensenS' Workout Log

    12/28
    Warm Up

    Deadlift
    135x10
    245x5
    315x5
    355x3
    395x5

    Did what I was looking to do here. First rep at 395 didn't want to come off the ground initially but once I got it up the other reps were fine.

    AMRAP 8
    L-Sit Hold

    2:25

    Goal here was 3:00. Not exactly something that plays to my strengths though. Got into a rhythm though where I would hold for 10 seconds and then rest.

    8 Rounds
    25 Yard Prowler Push @ +360
    25 Yard Sprint (Back to starting point)
    Rest

    Wanted to make use of my new toy that I got for Christmas, so I pulled this off of CFFB. Didn't time all of these, but the ones that I did I kept the times between 25 and 30 seconds which is what I was looking to do.
    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. #826

    Default Re: JensenS' Workout Log

    12/29
    Warm Up

    Clean
    115x5
    145x3
    175x1
    205x1
    225x1
    245x1
    255x1
    265x0x0x1
    280x0x0x0

    Initially had today planned today as a rest day, but wound up going in early before coaching classes so I decided to throw some weight on a bar and get some work in on cleans. Timing was off on the rep that I made at 265 and wound up having to squat it up from basically a dead stop at the bottom.
    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. #827

    Default Re: JensenS' Workout Log

    Really solid lifting day today.

    12/30
    Warm Up

    Back Squat
    45x10
    135x8
    225x5
    260x5
    295x3
    330x5

    Tied my 5RM from back at the end of the summer here. Exactly what I was looking to do today. Sets up well to set a new 5RM at the end of the coming cycle.

    Press
    45x10
    95x5
    120x5
    135x3
    150x6

    Did exactly what I was looking for here as well. 150 was my 5RM so I was very happy to get it for six here. Will set a new 5RM at the end of next cycle.

    Weighted Pull Up
    20x5
    20x5
    20x9

    Moved up by one on the AMRAP here, but still need another rep to get to 10 reps before I throw more weight on 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

  9. #828

    Default Re: JensenS' Workout Log

    12/31
    Warm Up

    "Nate"

    AMRAP 20
    2 Muscle Ups
    4 Handstand Push Ups
    8 Swings @2 pood

    12 Rounds + 5 Swings

    Finishing the year off with my favorite hero workout. Goal was to finish at least 13 rounds, but didn't quite have that in me today. Still grabbed a small PR of 7 reps.

    Handstand push ups were unbroken all the way through which was encouraging given that they were generally what gave me trouble in this workout.

    The swings were where things got tough today. They were unbroken but I was resting more than I normally did before I would start them each round.
    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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