Tsypkin's Log

[Tsypkin]

Current Program:

Monday

Power Clean 5x2
Front Squat 5x5
Press 5x3
5 minute metcon

Tuesday
10 minute metcon

Wednesday
Deadlift 5x5 or 5x3 (alternating weeks)
Weighted Ring Dip 5x5 or 5x3 (alternating weeks)

Thursday
Rest

Friday
Power Clean 5x2
Front Squat 5x3
Press 5x5

Saturday
10 minute metcon

Sunday
Rest

I am doing front squats in place of back squats because I have stands, not a rack, and no spotter. I'm just not comfortable putting upwards of 300# on my back with no protection other than knowing I can dump my plates since they're bumpers. Weighted ring dips in place of bench because a) I like them more and b) I don't have a bench. Presses are all being done completely strict (no bounce at bottom.) I am backing off a bit on the weight this first week.

Current PRs
Power Clean: 215#x2
Front Squat: 275# x3
Press: 185#
Deadlift: 455#
Ring Dip: 110#

Goals
Power Clean: 275#x1, 245# 5x2
Front Squat: 355#x1, 315# 5x3, 275# 5x5
Press: 225#x1, 195# 5x3, 175# 5x5
Deadlift: 500#x1, 455# 5x3, 405# 5x5
Ring Dip: 155#x1, 125# 5x3, 100# 5x5

3/30/2009
Today's training is dedicated to Jeremy Backman.

Power Clean 5x2
195#, 195#, 195#, 195#, 195#
Front squat 5x5
235#, 235#, 235#, 235#, 235#
Press 5x3
165#, 165# (2), 160#, 160#, 160#
3 rounds for time:
200m run
15 SDHP (65#)
3:43

3/31/2009
For time:
50 double unders
7 rounds of:
(7 kettlebell snatches, right side [35#],7 kettlebell snatches, left side [35#], 7 pullups, 7 box jumps [20"] )
50 double unders
8:57

[Tsypkin]

4/1/2009

5x5 deadlift @ 365#

This was easy muscularly, but I was pretty fried from the last 2 days and I didn't sleep much last night. I did a 5x5 with 375# a couple months back. I can definitely handle a lot more.

5x3 ring dip
80#, 80#, 80#, 80#, 80# (2)

Dunno what happened that last set, the first four were easy. Weird.

Nothing left for metcon today.

[Tsypkin]

4/3/2009
Power Clean 5x2 @ 205#
Front Squat 5x3 @ 255#
Press 5x5 @ 145#

250m (ish) run
25 burpees
250m (ish) run
2:44

4/4/2009
AMRAP in 10 minutes:
10 pullups
25 situps (unanchored)
7 rounds + 1 pullup

[Tsypkin]

4/6/2009
Skipped power cleans due to ankle injury (hurt it during those stupid burpees on Friday...last freakin' rep, too.)
Front squat 5x5 @ 245#
Press 5x3
165# (2)
160# (2)

On the attempted 3rd rep at 160# I thought my head was going to pop, it hurt like hell and I got dizzy and nearly blacked out. Called it a day there.

[Tsypkin]

4/7/2009

2k row - 7:27.4

[Tsypkin]

4/8/2009

Deadlift 5x3 @ 385#
Ring Dip 5x5 @ 65#

[Tsypkin]

4/10/2009
Recovery Day
Front Squat 3x3 @ 225#
Press 3x3 @ 150#
AMRAP in 5 minutes:
10 pullups
20 squats
6 rounds + 10 pullups + 10 squats

[Tsypkin]

4/11/2009
8x250m row, 1 minute rest between
47.1
47.5
49.1
50.7
51.1
51.4
50.4
49.1

[Tsypkin]

4/13/2009

5x2 power clean @ 210#
5x5 front squat @ 255#
5x5 press (paused) @ 150#

[Tsypkin]

4/14/2009
4x40y dash
6.41, 6.10, 6.13, 6.46
10 second sprint, 20 second rest x 10
575m (100m turn around)
Nasty, nasty wind. I felt like Bob Seger.
Deadhang overhand pullups 11, 8, 8