[S3Project]

Wed: rest.

Thur: Cindy, with kipping. 17 rounds, sort of gay. I'd like 18+ next time.

then I did 3 sets of 50 sit-ups / 50 flutterkicks / 20 atomic sit-ups / 50 scissors.

[S3Project]

GTG Push-ups.

21-15-9 of 225lb deadlifts and dips.

The dips were done 2x though, so it was 42-30-18 dips...

And the dips killed me. Not because the numbers were really "hard," but my triceps were just shot from lots of GTGing, Fran, Cindy, etc.

The deadlifts weren't a problem, but I could barely get 8 dips on my first set! Normally i could get at least 20. Sad.

So I finished in like 18-19 minutes which makes me sick.

I suck at life.

Some dude at my gym came over and told me that a member was complaining about my chalk to management.

Ohhhh snap.

[S3Project]

Saturday was rest.

Sunday was interesting. 45 deadlifts @ 225# on Friday really tired me out, and I felt them today...I was going to squat, but certainly felt during my warm-ups that I had not yet recovered from Friday's session.

So instead I did Angie: 100 pulls / 100 push-ups / 100 sit-ups / 100 squats for time. Time was like 28 minutes. My pullups were really bad. I'd like to do it in under 25 minutes next time.

-D

[S3Project]

Gym was closed Monday. I texted max pushes, and did some GTGing throughout the day

Tuesday: Couple sets of push-ups, but I'm feeling my joints teeter towards overuse and I'm laying off push-ups for a week. At least GTG push-ups.

3x5 Squat @ 227#. Good, easy. (230) next.

Then I did 120 pulls / 120 dips "for time". It's really just density training for me because I did these pulls deadhang. Last time I was like ~53 minutes. This time I finished in just under 40 minutes and did 100 of my pullups as L-pulls. pretty easy workout.

Then I did 2 sets of 50 sit ups / flutterkicks / 20 v-ups / 50 scissors.

-D

[S3Project]

Wednesday: For time, 3 circuits of:

1000m row / 50 pull-ups.


Thursday: Deadlift 1x5 (275)...(285 next).

Press 3x5 @ 117. (120 next).

Some back pain from this. Especially the press.

Friday: Barbara (5 rounds of 20 pulls / 30 push-ups / 40 sit-ups / 50 squats, 3 min between rounds).

I did ok. I have my times in my log in my gym back. Was feeling a little pukey after this one.

Today is rest day. I should really figure out my next block. Let's see here:

This might be fun....

Sunday: GTG Push-ups.

3x5 Squats

21-15-9 burpees / pull-ups

Monday: GTG Push-ups

135 lb Thruster, 10 reps
21 pull-ups
135 lb Thruster, 8 reps
18 pull-ups
135 lb Thruster, 6 reps
15 pull-ups
135 lb Thruster, 4 reps
12 pull-ups
135 lb Thruster, 2 reps
9 pull-ups

+ Abs... max situps in 2 min.... 2x max sit-ups in 1 min.... 3x max sit-ups in 30 secs.


Tuesday: GTG Push-ups

Cindy

Abs

then run 20 minutes.


Wednesday: GTG Push-ups

Deadlift 1x5
Press 3x5

Abs. Maybe a light swim.

[S3Project]

Some changes.

1) Today, I did

3x5 Back Squat @230. This felt good. I should be good for 232. I really don't mind the incremental increases, I think 2-3 pound increments are really the best for me right now. I feel a LOT more confident from set-to-set.

3xmax sets of pulls. 15 / 12 / 10. This was disappointing; I don't spend enough time on pulls to fail. So I'll be adding 3 sets to fail every monday after squatting.

I'll also be ditching metcon from Monday, and instead do ab work. Today I did:

2 min max sit-ups (81 or something)...
rest 2 min

2x of 1 min max sit-ups: (written in my log somewhere)
rest 1 min between

3x 30 sec sit-ups (written in my log)

.

TOMORROW...I'll be doing Cindy + run + abs. I'll do the thruster workout on Tuesday.

- D

[S3Project]

Monday was:

GTG Push-ups

Cindy (18 rounds, PR. Gay. I want 20 next time)

20 minute run.

Abs. (20 laying hip swings, 20-25 v-ups, 100 4-ct flutterkicks. 3 sets of everything save for the flutters, 2 sets of those)

----------

Tuesday was:

GTG Push-ups

120 pulls / 120 dips for time. Pulls deadhang.

Got it done in like 37 something which is a PR by 2 minutes but is still lame. Sub-35 next time should be my goal.

----

Wednesday:

GTG Push-ups

I'm feeling shitty. Overtrained. I need to rest. I may DL + run + abs tonight, may not. We'll see how I feel.

-D

EDIT:

this sounds like a fun one to try..

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

[S3Project]

Took Wed, Thurs off to recover.

Today: Squat 232 5/ 5/ 5. Muscle memory seemed absent. But I completed it. Wooptie.

Pull-ups 3 sets to max 16 / 14 / 11. Improvement of +4 overall. Form was probably a little less strict.

Sit ups: 2 min max / 1 min max / 1 min max / 30 sec max / 30 sec max / 30 sec max.

Improvement in every division

Then tabata push-ups.

-D

[S3Project]

Angie: 25:12. 3 minute approvement, yay. Now if I could stop sucking at life on push-ups and sit-ups I could get sub-20.

I really, really want sub-20. Soon. Next time I do it in a couple weeks, I'd like sub 24.

Then I went for a run.

Then I did 3 sets of 10 weighted decline sit-ups..

[S3Project]

The 9th: Let me try to recall.

Deadlift 285 for 5 (295 next)
Press 115 for 3 x 5 (117 next)

3x chins to failure (17 / 14 / 12 or something like that)

After that I think I did abs? 3x 60 flutterkicks / 60 scissors.

The 10th:

Fran (21 / 15 / 9 95# thrusters / kipping pulls)

Finished in 5:50 or so which is a 3:10 improvement.

Then I did 50 Knees-to-elbows.

Today was rest because I've been working like crazy and sleeping barely at all.

Here's the first round of Fran. Camera died shortly after 1st rnd