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Thread: JensenS' Workout Log

  1. #865

    Default Re: JensenS' Workout Log

    4/8
    Warm Up

    Snatch
    95x5
    135x2
    150x1
    160x1
    170x1
    180x1
    190x1
    200x0x0
    210x0x0x0

    So so day here. Like yesterday I spent some time experimenting with how far I was out over the bar when I started. Have video that I may wind up posting. All reps up through 190 felt good. Made the second rep at 200 up off a knee but I'm past the point where I'm going to count those.

    Clean Pulls
    225x2
    250x2
    275x2
    290x2
    305x2

    These were alright. Pretty fast coming up off the floor which is what I was shooting for.

    Pendlay Rows
    135x10
    135x10
    135x10

    Watched a video during the early part of the week and came to the conclusion that I was doing these incorrectly, so I'm bumping the weight down and starting again. Felt good here.

    Cement Mixer

    7 RFT
    Run 400 meters
    12 Toes to Bar

    Start new round every 3:00

    1. 2:11
    2. 2:14
    3. 2:20
    4. 2:25
    5. 2:34
    6. 2:39
    7. 2:46

    Very happy with this. Did this just shy of a year ago and it absolutely crushed me. Goal was to do as many round unbroken as I could and to finish all seven rounds. Got four rounds unbroken and then just gutted the last three out.
    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. #866

    Default Re: JensenS' Workout Log

    4/10
    Warm Up

    Back Squat
    45x10
    135x10
    225x5
    275x3
    335x2x8

    Second to last back squat day on the Catalyst program. This went as well as any of the days that I've done on this program so far. Felt really strong through out. Did nice job staying back and was fast up the whole time.

    Chest to Bar Pull Ups
    BWx12
    BWx12
    BWx12

    Just continuing to build here. Starting to feel more efficient here, not just muscling through the reps.

    "Nancy"

    5 RFT
    Run 400 meters
    15 Overhead Squats @95

    13:15

    Goal coming in was sub 13:00 but this wound up a 19 second PR so I'm certainly not going to complain about how this went. Was on pace for sub 13:00 through three rounds but the runs in rounds 4 and 5 dropped off dramatically.
    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. #867

    Default Re: JensenS' Workout Log

    4/11
    Warm Up

    Bench Press
    45x10
    135x10
    185x3
    205x3
    225x3
    240x2

    Going to start varying up my upper body volume days here going forward I think. Start working both this and push presses in in a rotation along with the standard press that I've been doing.

    Would have liked to get a third rep on that last set, but given that this is I think the 5th time that I've benched since July 2010 I'm certainly not going to get too upset about it.

    "Annie Upside Down"
    50/40/30/20/10 Double Unders
    50/40/30/20/10 Superman Back Extension

    7:59

    This WOD is going to be programmed at my affiliate during one of my upcoming rest days and when I saw it in our programming for the month it stuck out as one that looked too interesting not to do.

    Much different than I thought it was going to be, I didn't think I'd go this fast. This is 39 seconds faster than my regular Annie time. I expected it to be slower.

    Doubles were ok. Tripped up once during the round of 50, twice during the round of 40, and once during the round of 30. Just looked to go steady through the supermans.
    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. #868

    Default Re: JensenS' Workout Log

    4/13
    Warm Up

    Power Clean
    115x3
    155x2
    175x1
    195x1
    215x1
    235x1
    255x1

    Very happy with how these went. Decided to give these a go since I rarely ever do them just to see where I was at. Lined up a little closer to the bar than normal to get myself more out over it at my start and things really came together nicely.

    For legitimate Power Cleans I'm pretty sure 255 is a 20 lb PR. I had my PR down as 245 but that rep was very iffy as to whether or not it was power.

    Front Squat
    45x10
    135x8
    225x4
    255x2
    285x2x6

    Second to last front squat day on the Catalyst program. Just grinding these out. Narrowed my grip up a little bit on the last three sets and got a little more of a bounce.

    Ring Dips
    BWx18
    BWx14
    BWx13

    18 ties a PR here, would have liked to get more though but my chest and triceps are still a little tight from benching on Wednesday.

    3 RFT
    Run 400 meters
    30 Overhead Squats @75
    21 Pull Ups

    ~17:00

    This was a main site workout that came up last January and absolutely for whatever reason just crushed me so as a result I was pretty excited to come in and hit it today.

    Unfortunately I was only able to approximate my time. I got out to the turn around point on my second run and was hit with a wave of GI discomfort we'll say. Getting back and taking care of business wound up costing me between four and five minutes. Pull ups were crap (pardon the pun, or maybe not) here too.
    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. #869

    Default Re: JensenS' Workout Log

    I'm curious about your running workouts. I run three days a week myself, two 40 minute runs (about 4.5 miles), and a 30 minute run. When you say "run 400 meters," are you doing sets of sprints for 400 meters each time, or just one sprint of 400 meters?

    I'm asking because I want to add some sprints into my running, or I'm also contemplating doing some uphill sprints instead, which is what we used to have to do during track season in high school (they used to kick my butt!).
    UNI Panthers...Because it's just right.

  6. #870

    Default Re: JensenS' Workout Log

    It depends on what workout I'm doing. There are days where I'll do 400 meter repeats, but if you're referring to what I did yesterday I ran 400 meters, did 30 overhead squats with 75 pounds, and then did 21 pull ups. I repeated that cycle two more times.

    When I'm running in the context of a workout like that I'm running hard but not so hard to where I blow myself out for whatever barbell or bodyweight movement I have to do. My target pace on workouts like that is about 1:40 for each 400.

    4/14
    Warm Up

    Clean
    115x5
    155x2
    185x1
    205x1
    225x1
    245x1
    265x0x1
    280x0x0x0

    Frustrating here. Was hoping that the success from yesterday would carry over into today but it just didn't happen. Just a little off. Part of the frustration is that I can feel how close I am to just starting to kill these weights. Just have to start doing it.

    Let the miss at 265 where I was just sloppy get into my head a little.

    Snatch Pulls
    185x2
    205x2
    215x2
    225x2
    225x2

    Will build these up until I'm doing 5x2 at 225 on these.

    Glute Ham Raise
    BWx12
    BWx12
    BWx12

    Steady build here.

    For Time
    100 Double Unders
    10 Cleans @135
    20 Box Jumps @24"
    10 Cleans @135
    20 Box Jumps @24"
    10 Cleans @135
    20 Box Jumps @24"
    100 Double Unders

    15:08

    This wound up being pretty tough, definitely tougher than I expected it to be. Oddly enough I was most satisfied with how I did on the double unders here. Did the first hundred in about 2:00 working at an easy pace and then gutted through the last 100 in about 3:20 doing ten sets of ten.

    Hardest part here was the cleans. They kicked me pretty good all three 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

  7. #871

    Default Re: JensenS' Workout Log

    Thanks. That may be a bit too much for this 47 year old body!

    I'm mainly just trying to figure out what the equivalent sprinting workout to my 30 minute run would be, in terms of sprint distances and how long to run.
    UNI Panthers...Because it's just right.

  8. #872

    Default Re: JensenS' Workout Log

    Start with something like four 400 meter repeats. Rest as long as your run took you. So if your first sprint takes you 2:00 to do, you rest 2:00 and then go again.

    You can add sprints and/or play around with your recovery time to change your effect.
    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. #873

    Default Re: JensenS' Workout Log

    4/15
    Warm Up

    Snatch
    95x5
    115x2
    135x2
    150x1
    160x1
    170x1
    180x0 (Went down to knee)
    190x1
    200x0x0
    207x0x0x0

    Pretty much same as yesterday. Am so close on all of these weights but just not hitting them. Very frustrating.

    Clean Pulls
    135x5
    225x2
    275x1
    315x1x6

    Was kind of rushing through these. Should have slowed down and taken my time and done them in the same format as the last three times.

    Pendlay Rows
    145x10x3

    Working back up here doing these correctly now.

    AMRAP 7
    3 Deadlifts @275, 3 Handstand Push Ups
    6 Deadlifts, 6 Handstand Push Ups
    9 Deadlifts, 9 Handstand Push Ups
    12 Deadlifts, 12 Handstand Push Ups
    15 Deadlifts, 7 Handstand Push Ups

    82 reps

    File this one in the "be careful what you wish for" category. Kind of put this together from what everyone thought (myself included) 12.5 was going to be. Climbing up in numbers on the deads wound up much harder than I expected it to. Handstand push ups were easy. They were unbroken all the way through.

    For Time
    Row 500 meters

    1:33.8

    7 seconds off my PR. I need to start hitting things like this after workouts just to build up mentally. Got to be willing to go to and stay in the bad place for longer.
    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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