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(Pre-Post)
12/12 BW: 296 Week 3: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x5@9 - 4 minute split
DL: - no belt
135x3
225x2
315x1
365x5@8 - 14 minute split 3 DOH, 2 hook; wearing Do-wins
BBRow:
135x3
185x10x3 - 7 1/2, 1 1/2, 1 1/2 minute splits
Curlz:
Dowelx5
65x10x2 - 6, 1 1/2 minute splits
65x8 - 1 1/2 minute split
Still got the hacking cough. Still not sleeping well.
Last 2 reps on BBRow were ugly. Repeat weight.
Repeat Curlz weight.
Oh My Gawd...when I walked back to the house I had the biggest swollest PuMpzZz I have evar felt. It was like my biceps and shoulders were going to jump out and walk into the house before I got there. I liked it! I think I will really enjoy this routine.
Last edited by Str8shutr; 12-12-2014 at 05:26 PM.
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Next week's Goals:
Get some good sleep!
OHP: 140x5x5, 180x1x5
DL: 370x5 - no belt
BP: 180x8x3, 240x5
SQ: 310x5x5, 350x5
LTE: bar+45x10x3
RDL: Start them!
Chinz: 4x5
CGBP: 185x8x3
BBRow: 185x10x3 - complete all with good form!
Curlz: 65x10x3
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(Pre-post)
12/15 BW: 300 Week 4 SwOLEzZz TM
P:
45x10
75x5
95x3
115x2
140x5x5 - 3, 3, 3, 3, 3 minute splits
B:
45x5
95x3
135x2
185x8x3 - 11, 1 1/2, 1 1/2 minute splits
LTE
Bar+45x10x3 - 6, 1 1/2, 1 1/2 minute splits
OHP: +5
B: +5
LTE:+5x8x3
Wasn't feeling too hot at the start of WO, but went in there and crushed it. OHP in particular felt good.
Last edited by Str8shutr; 12-15-2014 at 11:13 AM.
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(Pre-Post)
12/16 BW: 300 Week 4: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
310x5x5 - 3, 4, 4, 5, 7 minute splits
RDL:
45x5
135x3
225x4 - 9 minute split
Chinz:
4, 4, 4, 3 1/2, 3 - 6, 3, 3, 1 1/2, 1 1/2 minute splits w/bands
NOT Starting RDLs at 60% of DL 1RM. Doing four at 225 cut my ass. Will have to do these incrementally.
Wow. This WO was rough. I have lost a lot of strength on SQs. At least I didn't throw up. Still got mucus draining, throat is sore in the mornings, but seems to slowly get better.
Last edited by Str8shutr; 12-16-2014 at 02:47 PM.
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(Pre-Post)
12/18 BW: 303 Week 4: SwOLEzZz TM
P:
45x10
75x5
95x3
115x2
135x1
157.5x1
180x1x5@8, 8, 9, 9, 9.5 - 1 minute splits
B:
45x5
135x3
185x2
240x5@8.5 - 10 minute split
CGBP:
185x10x2 - 5, 1 1/2 minute splits
185x5 - 1 1/2 minute split
Drop CGBP to 185x8x3. Failed CGBP during 6th rep of 3rd set. Took too big of a jump.
Fahking feel tired as hell today. 6 hrs sleep. No good. First time I've really felt drained since starting this new shift. And that was with 700mg of caffeine.
Last edited by Str8shutr; 12-18-2014 at 02:52 PM.
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(Pre-Post)
12/20 BW: ??? Week 4: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x4@9.5 - 4 minute split
DL: - no belt
135x3
225x2
315x1
370x5@9 - 14 minute split, 3 DOH, 2 hook; wearing Do-Wins
BBRow:
135x3
185x10x3 - 7, 1 1/2, 1 1/2 minute splits
Curlz:
Dowelx5
65x10x3 - 3, 1 1/2, 1 1/2 minute splits
Still not 100%. Almost threw up after 185x3 on SQs. Lots of snot.
Last three reps of Curlz were cheats. Loooooot of hip motion there.
Becoming not a fan of 5s. Think I will continue with 4s, then cycle 3x2, 2x3 and 1x5.
Last edited by Str8shutr; 12-20-2014 at 03:10 PM.
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Next week's Goals:
OHP: 125x8x3, 165x5
DL: 375x5 - no belt
BP: 215x5x5, 275x1x5
SQ: 315x4x6, 355x4
LTE: bar+50x8x3
PSnatch: 95x2x6
Chinz: 4x5
CGBP: 185x8x3
BBRow:190x8x3
Curlz: 65x10x3 w/ good form!
Last edited by Str8shutr; 12-21-2014 at 01:19 PM.
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(Pre-post)
12/22 BW: 302 Week 5 : SwOLEzZz TM
B:
45x10
95x5
135x3
165x2
195x1
225x5x5 - 3, 3, 3, 3, 3 minute splits*
P: - 1.0 styleish
45x5
95x2
125x8x2 - 8, 1 1/2 minute splits
125x7 - 1 1/2 minute split
LTE:
Bar+50x8x3 - 5, 1 1/2, 1 1/2 minute splits
*depending on how I feel in the morning, this may get bumped to 225x5x5.
Decided to go with 225.
Repeat OHP weight.
Increase LTE weight - I don't even feel these. Thinking about going to 60x8x3 next WO.
Took 600mg caffeine plus 2.5mg yohimbine hcl prior to WO.
Last edited by Str8shutr; 12-22-2014 at 01:18 PM.
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(Pre-Post)
12/23 BW: 301 Week 5: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
270x1
315x4x6 - 3, 3, 4, 4, 5, 6 minute splits
PSnatch:
45x2
95x2x6 - 10 1/2, 1, 1, 1, 1, 1 minute split
Chinz:
0 - minute splits w/bands
600mg caffeine, 5mg yohimbine hcl prior to WO.
Snatches were fun today. I finally figured out my start position. Feet should be angled out 3-5 degrees. Really helps with jump. Had to much angle on them before. Funny that the Crossfit gMes this weekend helped me figure that out. This dude from Canada was soon 280 pigeon-toed.
No chinz today. Raining like a mofo out there, and chilly too. Don't want to risk it, as I seem to be getting over this cold.
Last edited by Str8shutr; 12-23-2014 at 01:06 PM.
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(Pre-Post)
12/26 BW: ??? Week 5: SwOLEzZz TM
B:
45x10
95x5
135x3
175x2
210x1
240x1
275x1x5@8.5 - 4, 1, 2, 1, 1 minute splits
Threw up after this. Stomach was off when I woke up. Too much rich food yesterday?
OHP:
45x5
95x3
135x1
165x5@8 - 12 minute split
CGBP:
185x8x2 - 7, 1 1/2 minute splits
185x7+1 - 1 1/2 minute split
After 7th rep of CGBP racked it, waited ten seconds and pressed last rep. Wasn't sure l would get it without a little rest.
Did this WO at ESAC in Mt. P. So so gym. Shitty power rack, barbell slick as hell, but they do have a deadlift area and provide chalk (if you ask for it).
Last edited by Str8shutr; 12-26-2014 at 01:39 PM.
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