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Super Dave's Training Log
Topic Started: Apr 9 2007, 12:54 PM (3,978 Views)
Super_Dave
Synergy Elite Member
[ *  *  *  *  * ]
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
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
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

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
Synergy Elite Member
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4/11/07

5K Run with 20lb weight vest 28 min
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
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.
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
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.
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
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Super_Dave
Apr 16 2007, 12:53 PM
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.

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?
Train Hard- Train Smart & Set Your Own Standard!

www.bobgarontraining.com
IKFF Certified Kettlebell Trainer
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Super_Dave
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
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
Synergy Elite Member
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4/21/07 morning

1.5 mile run + 30 push-ups every .25miles
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
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
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
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
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
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
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
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Super_Dave
Apr 22 2007, 09:25 PM
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

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? :cartman:

:jump rope:
Train Hard- Train Smart & Set Your Own Standard!

www.bobgarontraining.com
IKFF Certified Kettlebell Trainer
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Super_Dave
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.
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
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
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
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Super_Dave
Apr 23 2007, 01:02 PM
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

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?
Train Hard- Train Smart & Set Your Own Standard!

www.bobgarontraining.com
IKFF Certified Kettlebell Trainer
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