Starting Strength "B" Workout
Just a bad day today. Didn't focus and didn't have it in me today. Couldn't even really start the 2nd set of squats, I just didn't feel right. I moved on to the shoulder press, which I managed to get all 3 sets finished at 125, but it was ugly. Worst of all is that we spent too much time talking with the 2 new Air Force guys and so I ran out of time and didn't even get to do the power cleans. Oh well, chalk it up as a bad day and move on.
Showing posts with label MEBB. Show all posts
Showing posts with label MEBB. Show all posts
Saturday, March 1, 2008
Tuesday, February 26, 2008
MEBB - 25Feb (pm)
Starting Strength "A" Workout
- Back Squat: 305 x 3 x 5 (Bar speed good)
- Bench Press: 220 x 3 x 5 (Bar speed slow)
- Deadlift: 335 x 1 x 1 (Wrist didn't feel good with the heavy weight)
The squats felt good and solid. The bench was rough but manageable. My right wrist was tender from yesterday's DB swings and didn't feel good when the weight got heavy on the DLs, so I backed off to not injure anything.
- Back Squat: 305 x 3 x 5 (Bar speed good)
- Bench Press: 220 x 3 x 5 (Bar speed slow)
- Deadlift: 335 x 1 x 1 (Wrist didn't feel good with the heavy weight)
The squats felt good and solid. The bench was rough but manageable. My right wrist was tender from yesterday's DB swings and didn't feel good when the weight got heavy on the DLs, so I backed off to not injure anything.
Thursday, February 21, 2008
MEBB - 21Feb
Starting Strength "B" Workout
Back Squat: 300 x 3 x 5 (Bar speed OK)
Shoulder Press: 120 x 3 x 5 (Bar speed good)
Power Cleans: 165 x 5 x 3 (Bar speed good)
Great day in the gym. The squats were heavy but manageable. Maybe there's something to this sleep thing... :-)
Back Squat: 300 x 3 x 5 (Bar speed OK)
Shoulder Press: 120 x 3 x 5 (Bar speed good)
Power Cleans: 165 x 5 x 3 (Bar speed good)
Great day in the gym. The squats were heavy but manageable. Maybe there's something to this sleep thing... :-)
MEBB - 17Feb
Starting Strength "A" Workout
Back Squat: 295 x 3 x 5
Bench Press: 220-lbs 5/5/4
Deadlift: 325 x 1 x 5
Great day today, the squats felt really solid, a bit slow, but solid. The last rep on the bench was a G-R-I-N-D! I pushed for a solid 7 or 8 seconds to finish the rep, needless to say, I didn't even bother trying the 5th rep. The Deadlift was OK, I just really need to focus on driving my knees out.
Back Squat: 295 x 3 x 5
Bench Press: 220-lbs 5/5/4
Deadlift: 325 x 1 x 5
Great day today, the squats felt really solid, a bit slow, but solid. The last rep on the bench was a G-R-I-N-D! I pushed for a solid 7 or 8 seconds to finish the rep, needless to say, I didn't even bother trying the 5th rep. The Deadlift was OK, I just really need to focus on driving my knees out.
MEBB - 13Feb
Starting Strength "B" Workout
Back Squat: 295-lbs 5/5/3
Shoulder Press: 115 x 3 x 5
Power Cleans: 160 x 5 x 3
Need to go after the 295-lbs again on squats. It felt more like a lack of focus than a lack of strength.
Cleans felt really good.
Back Squat: 295-lbs 5/5/3
Shoulder Press: 115 x 3 x 5
Power Cleans: 160 x 5 x 3
Need to go after the 295-lbs again on squats. It felt more like a lack of focus than a lack of strength.
Cleans felt really good.
Sunday, February 10, 2008
MEBB - 9Feb (pm)
Starting Strength "A" workout
Back Squat: 290 x 3 x 5 (Bar speed good)
Bench Press: 215 x 3 x 5 (Bar speed slow)
Deadlift: 315 x 1 x 5 (Speed good, Lumbar good)
Felt really good today. The Squats felt really solid, the 5-lbs increase was a good choice instead of going up 10-lbs. I probably should've done the same with the Bench, but I was pumped up after the squats and the last few reps on each set were a real struggle. I stayed with 315-lbs on the Deadlift because last week was too slow. GREAT day!
Back Squat: 290 x 3 x 5 (Bar speed good)
Bench Press: 215 x 3 x 5 (Bar speed slow)
Deadlift: 315 x 1 x 5 (Speed good, Lumbar good)
Felt really good today. The Squats felt really solid, the 5-lbs increase was a good choice instead of going up 10-lbs. I probably should've done the same with the Bench, but I was pumped up after the squats and the last few reps on each set were a real struggle. I stayed with 315-lbs on the Deadlift because last week was too slow. GREAT day!
Wednesday, February 6, 2008
MEBB - 5Feb (pm)
Feeling better today. Still some residual side effects, mainly congestion, but all in all I feel 100% better.
Starting Strength "B" workout
- Back Squat 285 x 3 x 5 (Bar speed slow, almost missed 3rd rep in 2nd set, but pushed through it)
- Shoulder Press 110 x 3 x 5 (Bar speed good, felt easy)
- Power Clean 155 x 5 x 3 (Felt OK)
Starting Strength "B" workout
- Back Squat 285 x 3 x 5 (Bar speed slow, almost missed 3rd rep in 2nd set, but pushed through it)
- Shoulder Press 110 x 3 x 5 (Bar speed good, felt easy)
- Power Clean 155 x 5 x 3 (Felt OK)
Friday, February 1, 2008
MEBB - 1Feb (pm)
Starting Strength "A" workout
Back Squat: 275 x 3 x 5 (Bar speed OK)
Bench Press: 205 x 3 x 5 (Bar speed good)
Deadlift: 315 x 1 x 5 (Slow but Lumbar curve solid)
I felt much better today than on my last Black Box day. It's nice to go into the gym knowing you're going to hit all your reps. Today was a major milestone because 275 was my 1RM for squats 7 weeks ago...and now I'm hitting it 3 sets of 5 solid.
My hamstrings are pretty sore from yesterday's suckfest but once I got going I felt fine.
Back Squat: 275 x 3 x 5 (Bar speed OK)
Bench Press: 205 x 3 x 5 (Bar speed good)
Deadlift: 315 x 1 x 5 (Slow but Lumbar curve solid)
I felt much better today than on my last Black Box day. It's nice to go into the gym knowing you're going to hit all your reps. Today was a major milestone because 275 was my 1RM for squats 7 weeks ago...and now I'm hitting it 3 sets of 5 solid.
My hamstrings are pretty sore from yesterday's suckfest but once I got going I felt fine.
Monday, January 28, 2008
MEBB - 28Jan (pm)
Starting Strength "B" workout.
Again, I was just really tired going into the gym. Felt OK until the cleans. I think it's time to go back down to power cleans instead of full cleans.
Back Squat: 265 x 3 x 5 (VERY slow, but got all reps)
Shoulder Press: 110 x 3 x 5 (OK speed, bar got away out front a few times which made it tougher)
Cleans: I did the warm-up and then only did 1 x 195 and just didn't have the explosiveness in me.
I just really need to try to get more sleep, hopefully my body will adjust to being back on day shift soon.
Again, I was just really tired going into the gym. Felt OK until the cleans. I think it's time to go back down to power cleans instead of full cleans.
Back Squat: 265 x 3 x 5 (VERY slow, but got all reps)
Shoulder Press: 110 x 3 x 5 (OK speed, bar got away out front a few times which made it tougher)
Cleans: I did the warm-up and then only did 1 x 195 and just didn't have the explosiveness in me.
I just really need to try to get more sleep, hopefully my body will adjust to being back on day shift soon.
Thursday, January 24, 2008
MEBB - 24Jan (am)
Back Squat 255 x 3 x 5 (Bar Speed Slow)
Bench Press 195 x 3 x 5 (1st set very tough, Bar Speed Good after that)
Deadlift 285 x 1 x 5 (Lumbar good)
Afterwards ran 1.5 miles on a really hilly course with Stephan for his BUD/S screening test. Time was 11:15 and felt really easy.
Bench Press 195 x 3 x 5 (1st set very tough, Bar Speed Good after that)
Deadlift 285 x 1 x 5 (Lumbar good)
Afterwards ran 1.5 miles on a really hilly course with Stephan for his BUD/S screening test. Time was 11:15 and felt really easy.
Sunday, January 20, 2008
MEBB - 20Jan (pm)
Starting Strength "B" workout
Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)
Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.
Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)
Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.
Wednesday, January 16, 2008
MEBB - 16Jan (am)
Back on the Starting Strength program. Workout "A"
- Back Squat 235 x 3 x 5 (Bar speed OK)
- Bench Press 165 x 3 x 5 (Bar speed good)
- Deadlift 275 x 1 x 5 (Good lumbar curve)
Felt good to get back into the program, I started off low enough that I should be able to get back to my previous weights fairly quickly.
- Back Squat 235 x 3 x 5 (Bar speed OK)
- Bench Press 165 x 3 x 5 (Bar speed good)
- Deadlift 275 x 1 x 5 (Good lumbar curve)
Felt good to get back into the program, I started off low enough that I should be able to get back to my previous weights fairly quickly.
Monday, December 24, 2007
MEBB - 23Dec
Starting Strength "A" workout:
- Back Squat: 255 x 3 x 5 (Bar speed good)
- Bench Press: 185 x 3 x 5 (Bar speed slow)
- Deadlift: 315 x 1 x 5 (Bar speed OK...back slightly arched)
Felt pretty good today, especially the Squats. I'm adjusting to this program very well, I feel stronger and more confident under the weights.
- Back Squat: 255 x 3 x 5 (Bar speed good)
- Bench Press: 185 x 3 x 5 (Bar speed slow)
- Deadlift: 315 x 1 x 5 (Bar speed OK...back slightly arched)
Felt pretty good today, especially the Squats. I'm adjusting to this program very well, I feel stronger and more confident under the weights.
Wednesday, December 19, 2007
MEBB - 19Dec
Starting Strength "B" Workout
- Back Squat: 245 x 3 x 5 (Bar speed OK - remember to drive from the hips!)
- Shoulder Press: 105 x 3 x 5 (Put on 125 accidentally(no attention to detail) and only got 3 reps on the 1st set, went down to 105 and started over)
- Cleans: 175 x 5 x 3 (Technique OK, need to remember to explode and hit full extention.
Good day overall, still getting linear progression, so keep going up!
- Back Squat: 245 x 3 x 5 (Bar speed OK - remember to drive from the hips!)
- Shoulder Press: 105 x 3 x 5 (Put on 125 accidentally(no attention to detail) and only got 3 reps on the 1st set, went down to 105 and started over)
- Cleans: 175 x 5 x 3 (Technique OK, need to remember to explode and hit full extention.
Good day overall, still getting linear progression, so keep going up!
Saturday, December 15, 2007
MEBB - 15Dec
Starting Strength "A" workout
- Back Squat 235 x 3 x 5 (Bar speed slow on last reps)
- Bench Press 3 x 5 (Bar speed good)
- Deadlift 1 x 5 (Bar speed OK)
On the squats I'm really focusing on keeping my knees tracking over my feet and pushing up with my tailbone. It definately feels cleaner than it has in the past even though I'm getting closer to my current 5RM.
The Bench feels good but I still need to focus on keeping my shoulder blades together on the lockout so I don't get loose on the last couple of reps.
I used a parallel grip for my workset and my grip was definately starting to fail towards the end. I'll be sure to bring chalk next time so that I can hopefully avoid using the alternating grip until I get higher in the weights.
- Back Squat 235 x 3 x 5 (Bar speed slow on last reps)
- Bench Press 3 x 5 (Bar speed good)
- Deadlift 1 x 5 (Bar speed OK)
On the squats I'm really focusing on keeping my knees tracking over my feet and pushing up with my tailbone. It definately feels cleaner than it has in the past even though I'm getting closer to my current 5RM.
The Bench feels good but I still need to focus on keeping my shoulder blades together on the lockout so I don't get loose on the last couple of reps.
I used a parallel grip for my workset and my grip was definately starting to fail towards the end. I'll be sure to bring chalk next time so that I can hopefully avoid using the alternating grip until I get higher in the weights.
Tuesday, December 11, 2007
MEBB - 11Dec (am)
Starting Strength "B" workout:
Today was a good day again. Squats are still feeling solid, shoulder press was a little on the light side, but it's better to start off to light than too heavy - the weight will come with time. The cleans were good, my wrist is still a bit tender, but other than that, no complaints.
Back Squat: 225 x 3 x5 (Bar speed good until the last rep on sets 2 and 3)
Shoulder Press: 105 x 3 x 5 (Bar speed good)
Cleans: 165 x 5 x 3 (Felt fine)
Today was a good day again. Squats are still feeling solid, shoulder press was a little on the light side, but it's better to start off to light than too heavy - the weight will come with time. The cleans were good, my wrist is still a bit tender, but other than that, no complaints.
Back Squat: 225 x 3 x5 (Bar speed good until the last rep on sets 2 and 3)
Shoulder Press: 105 x 3 x 5 (Bar speed good)
Cleans: 165 x 5 x 3 (Felt fine)
Friday, December 7, 2007
MEBB - 7Dec (am)
Today was Day #2 of the Starting Strength BB. I got a little too excited and failed to pay attention to detail and didn't do the "B" workout.
It was supposed to be Squats, Shoulder Press, Cleans (5 x 3), but I did the "A" workout: the same workout I did last week. I'm pretty sure the world isn't going to end, and at any rate, today felt great. My legs were pretty tight and sore from yesterday, but once I got going, I felt fine.
Back Squat: 215 x 3 x 5 (Bar speed good)
Bench Press: 165 x 3 x 5 (Bar speed OK)
Deadlift: 285 x 1 x 5 (Bar speed good)
It was supposed to be Squats, Shoulder Press, Cleans (5 x 3), but I did the "A" workout: the same workout I did last week. I'm pretty sure the world isn't going to end, and at any rate, today felt great. My legs were pretty tight and sore from yesterday, but once I got going, I felt fine.
Back Squat: 215 x 3 x 5 (Bar speed good)
Bench Press: 165 x 3 x 5 (Bar speed OK)
Deadlift: 285 x 1 x 5 (Bar speed good)
Monday, December 3, 2007
MEBB - 3Dec (am)
After a lot of reading these last few days, I've decided to modify my original MEBB program to a Starting Strength type workout which seems to be more well rounded and should help me meet my strength goals sooner.
Totals:
Back Squat: 3 x 5 @ 205-lbs (Bar speed good)
Bench Press: 1 x 5 @ 175 (Bar speed slow); 2 x 5 @ 155 (Bar speed good)
Deadlift: 3 x 5 @ 275 (Bar speed good)
I like this alot more than doing 5 x 5 of one exercise. Obviously, there's more volume, which is a better mental boost for me than just doing 25 reps of one exercise - regardless of the difficultly of the workout.
Totals:
Back Squat: 3 x 5 @ 205-lbs (Bar speed good)
Bench Press: 1 x 5 @ 175 (Bar speed slow); 2 x 5 @ 155 (Bar speed good)
Deadlift: 3 x 5 @ 275 (Bar speed good)
I like this alot more than doing 5 x 5 of one exercise. Obviously, there's more volume, which is a better mental boost for me than just doing 25 reps of one exercise - regardless of the difficultly of the workout.
Monday, November 26, 2007
CrossFit - 25Nov (pm)
MEBB
5 x 5
- Weighted Ring Dips
Felt pretty good. It's definately tough keeping everything steady with the extra weight, but I'm happy with this being my first attempt at weighted dips (on the rings!).
25
30
35
45
50 (F #5)
5 x 5
- Weighted Ring Dips
Felt pretty good. It's definately tough keeping everything steady with the extra weight, but I'm happy with this being my first attempt at weighted dips (on the rings!).
25
30
35
45
50 (F #5)
Tuesday, November 20, 2007
CrossFit - 20Nov (am)
Today's WOD was Clean & Jerk (3-3-3-3-3), but since I'm still working with the MEBB stuff, I changed the workout to 5x5.
- 135
- 145
- 155
- 165
- 185 (F #5)
I'm really happy with this. My right wrist is still bothering me a little bit, so I couldn't get as aggressive as I wanted to on the last set. Overall though, very good day! I felt completely in control on almost every rep.
- 135
- 145
- 155
- 165
- 185 (F #5)
I'm really happy with this. My right wrist is still bothering me a little bit, so I couldn't get as aggressive as I wanted to on the last set. Overall though, very good day! I felt completely in control on almost every rep.
Subscribe to:
Posts (Atom)
