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| Super Dave's Training Log | |
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| Topic Started: Apr 9 2007, 12:54 PM (1,757 Views) | |
| Super_Dave | Apr 9 2007, 12:54 PM Post #1 |
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Synergy Elite Member
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4/9/07 My time today was 18:59. "Angie" For time 100 Pull-ups (6:20 minutes) 100 Push-ups 100 Sit-ups 100 Squats |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 11 2007, 01:24 PM Post #2 |
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Synergy Elite Member
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4/10/7 "Elizabeth" 21-15-9 reps of: Clean 75 pounds Dips My stop watch did not start but about 15min |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 11 2007, 01:25 PM Post #3 |
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Synergy Elite Member
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4/11/07 5K Run with 20lb weight vest 28 min |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 13 2007, 01:05 PM Post #4 |
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Synergy Elite Member
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Weighted pull-ups 10 pull-ups body weight for worm up Body weight + 50 Body weight + 55 Body weight + 60 Body weight + 65 Body weight + 70 Body weight + 75 Body weight + 80 2 sets of 10 pull-ups at body weight to finish up. The last 20 pull-ups were the weirdest thing. Without the added weight the pull-ups were much easier than expected. It was funny how easy they were but I still burned out after 10. |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 16 2007, 12:53 PM Post #5 |
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Synergy Elite Member
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21-15-9 1. Power Cleans 2. Handstand Pushups 1st set failed at 8, 2nd set failed at 5 3rd set failed at 3. After failing I did shoulder presses time 10:20 17 pushups in 30s 11 dips in 30s 12 pull-ups in 30s No leg press at work. |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Alwaysbelieve1 | Apr 16 2007, 09:33 PM Post #6 |
Administrator
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I failed at certain numbers too Dave, but just allow yourself the recovery breaks to be able to continue as you must complete each set's assigned reps. Make sense? |
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Train Hard- Train Smart & Set Your Own Standard! www.bobgarontraining.com IKFF Certified Kettlebell Trainer | |
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| Super_Dave | Apr 17 2007, 12:41 PM Post #7 |
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Synergy Elite Member
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Push Jerk 5-5-5-5-5 reps 1st 115lb X 5 2nd 115lb X 5 3rd 115lb X 5 4th 95lb X 5 5th 95lb X 5 |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 22 2007, 09:21 PM Post #8 |
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Synergy Elite Member
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4/21/07 morning 1.5 mile run + 30 push-ups every .25miles |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 22 2007, 09:22 PM Post #9 |
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Synergy Elite Member
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4/21/07 Afternoon 5 rounds: 1 minute per exercise- 1. Clean & Jerk 2. Bodyweight rope pull 3. Jumping Lunges or Frog Hops 1 minute rest |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 22 2007, 09:25 PM Post #10 |
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Synergy Elite Member
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4/22/07 3 Rounds: 20 Reps on all 1. Pullups 2. 2ft. Box Jump(be sure to make this high- like a desk) 3. Standing Military Press 4. Burpees 12:57 |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 22 2007, 09:27 PM Post #11 |
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Synergy Elite Member
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4/19/07 3 Rounds for time(almost always): 1. 500m row 2. 20 Wall Ball 3. 20 Leg Press |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Alwaysbelieve1 | Apr 23 2007, 01:05 AM Post #12 |
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That time seems awefully low. That's a very good thing- don't get me wrong. I'm just curious what weight you used for your Military Press and what height for the jump. Was it a bench or higher object? What is your secret Dave to beat me by 5 minutes?  
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Train Hard- Train Smart & Set Your Own Standard! www.bobgarontraining.com IKFF Certified Kettlebell Trainer | |
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| Super_Dave | Apr 23 2007, 12:54 PM Post #13 |
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Synergy Elite Member
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Round 1 1. Pullups (15 non assisted, 5 assisted) 2. 2ft. Box Jump (at the weighted seated row bench) 3. Standing Military Press (60lb) 4. Burpees Round 2 1. Pullups (10 non assisted, 5 non assisted, 5 assisted) 2. 2ft. Box Jump (seated row bench taken move to a bench press bench) 3. Standing Military Press (60lb) 4. Burpees Round 3 1. Pullups (8 non assisted, 3 non assisted, 3 non assisted, 6 assisted) 2. 2ft. Box Jump (seated row bench taken move to a bench press bench) 3. Standing Military Press (60lb) 4. Burpees I know that the bench press bench is low. I started on the seated row bench which looked like the highest one in the gym. |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Super_Dave | Apr 23 2007, 01:02 PM Post #14 |
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Synergy Elite Member
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After two days of a more endurance type (sprint) workout I decided to do a max. effort day. Five rounds for max reps of: Bench press on smith machine (180lbs) Pull-ups Round 1 Bench press 15 Pull-ups 15 Round 2 Bench press 12 Pull-ups 12 Round 3 Bench press 11 Pull-ups 10 Round 4 Bench press 8 Pull-ups 8 Round 5 Bench press 8 Pull-ups 8 |
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Age: 34 Ht/Wt: 5'11” 175lbs Deadlift: 315lbs Back Squat: 285lbs Clean & Jerk: 165lbs Pull-Ups: 15 Weighted Pull-Ups: +90lbs 250m Row: 39 sec 500m Row: 1:32 min I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine. (Henry Rollins) | |
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| Alwaysbelieve1 | Apr 23 2007, 11:54 PM Post #15 |
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I like this WOD. I'm gonna give it a try next, but without the Smith. Why did you choose 180? Does that number represent anything in particular? Did you take breaks between sets or just keep going? |
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Train Hard- Train Smart & Set Your Own Standard! www.bobgarontraining.com IKFF Certified Kettlebell Trainer | |
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