5-13-09

Squat:
235 x 5, 5, 5
Press:
135 x 5, 5, 5
Power Clean:
155 x 3, 3, 3, 3, 3

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was going to do a CF endurance WOD, but it appears to be a rest day. what a shame.

RESURRECTION

5-11-09

Squat:
225 x 5, 5, 5
Bench:
175 x 5, 5, 5
Deadlift:
300 x 3

Week 1 / Day 2

12/22/08
Box Squat: Heavy set of 5
- 280 x 5
Glute Ham Raises: 30 reps as many sets as needed
- 30 reps, didn't count the sets
Front Squats: 3 sets of 10
- 200 x 10, 10, 10
45 degree back raises: 3 sets of 15
- +5 x 15, 15
- +10 x 15
Incline Situps: 3 sets of 12
- +10 x 12, 12, 12

Week 1/ Day 1

12/21/08

Dynamic Bench Press: 8 sets of 3 @ 60%
- 180 x 3, 3, 3, 3, 3, 3, 3, 3
(alternate close, medium, and wide grip)
Floor Press: 3 sets of 3
- 250 x 3
- 265 x 3
- 270 x 3
DB Bench Press: 3 sets of 10
- 75 x 10
- 80 x 10
- 80 x 10
DB Bent Over Row: 3 sets of 10
- 80 x 10
- 80 x 10
- 80 x 10
Tricep Pushdowns: 4 sets of 12
- 72.5

12/3/08

Front Squat: (225x3, 235x2, 255x1) x 3 sets
Ring Dips: 85# x 3 sets of 1

Questions of Strength by Charles Poliquin

12/1/08
L-sit: 10, 10, 10, 10, 10, 9.5 seconds (1 minute rest between sets)
Back Squat: 83% 5 sets of 3
- 305 x 3, 3, 3, 3, 3
Ring Pull Ups - 1 set max reps
- 13
Box Deadlift (4" box) - Heavy Triple
- 325 + 40 pounds of chain x 3
Push Press - 80% 3 sets of 5
- 175 x 5, 5, 5

I tried to do way too much in this workout. It took about 2 hours to finish. I'm going to have to pear it down a little. It feels good to be back though.

11/25/08

Couldn't wait until Wed. to test maxes since I'll be away for Thanksgiving.

Deadlift: 410
Overhead Press: 185

Unofficial Totals:
Powerlifting: 1080
Crossfit: 965

I'm really upset with how weak my shoulder press was. I was hoping for at least 200. A 10 pound increase from something I can do 5 times is disgusting. I'll definitely be focusing on that a lot in the next training cycles.

Notes on Westside: My reservations about the Westside program are pretty much gone. It is a great training system. I very much like the fact that each movement is worked twice a week instead of once. I also like that two out of the 4 lifting days are speed days because it give me a break mentally from having to lift maximal weights every session. I have to note that I only did 6 weeks of it and not the full 12, but had I gone on longer I would have been fighting some elbow problems most of the way through. I will probably be switching back to the performance menu workouts for the next 4 weeks to get some O-lift work, but after that I'll be back on another 6 week Westside cycle