Bergie Back at It

[Bergie]

Basic Stats:
Male
52
190 lb
6'0"
Started SS Novice program in late 2009, moved to intermediate after about a 9 months. (There were a few injuries and resets during that first 9 months.) I have participated in one competion and plan on doing more this year. Perhaps April.

Due to life I have been very inconsistent since last October. Well it is time to get back to a regular routine. The past two weeks I have done a simple novice program at about a 50% reset, just to wake the my body up from a winter slumber. Yesterday I began jumped into a TM program.

2/13 Sunday

Squats:

Warm up
2x5 @ 45
1x5 @ 85
1x3 @ 135
1x2 @ 160

Work set
5x5 @ 190 Felt good with no issues.

Bench:

Warm up
2x5 @ 45
1x5 @ 85
1x3 @ 100
1x2 @ 135

Work set
5x5 @ 145 The bench felt heave but certainly doable.

Deads:

Warm up
2x5 @ 100
1x3 @ 155
1x2 @ 220

Work set 1 Frigging rep @280

I was way off the mark on this lift. The previous week I had 1x5 @ 275 so I figured 280 would be ok. Ah but that was with much less volume on the squats prior to the dead lifts. Made I huge difference. I was totally out of gas after the squats and bench. Going to go back down to 260 and ease into it a bit.

[IlPrincipeBrutto]

Deads:

Work set 1 Frigging rep @280

I would pay to see a picture of your face as you started to pull :-)

Welcome Back Bergie !


IPB

[Bergie]

Yes, it was a good thing the children weren't home.

And thanks, glad to be back.

[Bergie]

2/15 Tuesday

Squats:

Warm up
2x5 @ 45
1x5 @ 60
1x3 @ 90
1x2 @ 120
Work set
2x5 @ 150

Press:

Warm up
2x5 @ 45
1x5 @ 55
1x3 @ 70
1x2 @ 85

Work set
3x5 @ 100 Man my presses suck.

Back extension 5x10
Chin ups 7, 6, 4

Fairly sore from Sunday's workout.

[Bergie]

2/17 Thursday
Squats:

Warm up
2x5 @ 45
1x5 @ 80
1x3 @ 125
1x2 @ 165

Work set
1x5 @ 210

Bench:

Warm up
2x5 @ 45
1x5 @ 85
1x3 @ 115
1x2 @ 150

Work set
1 RM @ 175

Cleans:

Warm up
2x5 @ 45
1x5 @ 55
1x3 @ 70
1x2 @ 85

Workset:

5x3 @ 100 Haven't done these in a while so starting off light concentrating on form.

[Bergie]

2/21 Monday

This should have been a Sunday workout but I couldn't find the time. I'm thinking about going ahead a keeping my light day on Tuesday anyway. Mainly because I am going out of town this Friday.

I have moved my Deads to Tuesdays. Volume day was too long with them included there. Hopefully this will work out ok. Although my light day will not be as light.

Squats:

Warm up
2x5 @ 45
1x5 @ 80
1x3 @ 135
1x2 @ 165
Work set
5x5 @ 200

Press:

Warm up
2x5 @ 45
1x5 @ 55
1x3 @ 70
1x2 @ 85

Work set
5x5 @ 100 Felt stronger than last time but still they suck. Tried them with some layback, makes a big difference.

[Bergie]

2/22 Tuesday

Squats:

Warm up
2x5 @ 45
1x5 @ 60
1x3 @ 95
1x2 @ 135

Work set
2x5 @ 160 Felt good with no issues.

Bench:

Warm up
2x5 @ 45
1x5 @ 65
1x3 @ 90
1x2 @ 115

Work set
3x5 @ 130

Deads:

Warm up
2x5 @ 115
1x3 @ 160
1x2 @ 225

Work set
1x5 @ 270 felt good

[Bergie]

2/24 Thursday

I am traveling to my parents tonight so I need to either skip the work out or find a gym I could go to during lunch. Just for grins I called a near by Crossfit and asked what they would charge me to work out for the day. They said to just drop on by at no charge.

Nice group of folks over there. So here's a thumbs up for Crossfit North Atlanta!!

Squats:

Warm up
2x5 @ 45
1x5 @ 80
1x3 @ 125
1x2 @ 165

Work set
1x5 @ 220

Press:

Warm up
2x5 @ 45
1x5 @ 65
1x3 @ 80
1x2 @ 100

Work set
1 RM @ 120 easy

Cleans:

Warm up
2x5 @ 45
1x5 @ 60
1x3 @ 70
1x2 @ 90
Workset:

5x3 @ 110

[Bergie]

2/27 Sunday

Squats:

Warm up
2x5 @ 45
1x5 @ 85
1x3 @ 135
1x2 @ 165

Work set
5x5 @ 210 Felt good with no issues.

Bench:

Warm up
2x5 @ 45
1x5 @ 75
1x3 @ 105
1x2 @ 135

Work set
5x5 @ 155

[Bergie]

3/1 Tuesday

Squats:

Warm up
2x5 @ 45
1x5 @ 60
1x3 @ 95
1x2 @ 135
Work set
2x5 @ 160

Press:

Warm up
2x5 @ 45
1x5 @ 55
1x3 @ 70
1x2 @ 85

Work set
3x5 @ 100

Deads:

Warm up
2x5 @ 115
1x3 @ 165
1x2 @ 235

Work set
1x5 @ 280 felt good