Wendler Week2 Days3&4

Bench

115x3

135x3

145x10

Dead

275x3

290x3

325x5 - damn bars....

MetCon

21 15 9

Dumbell Power Snatch 60lb DB

pushups

6:07

Wendler Week2 Days1&2

This week goes like this: Using 90% of 1 RM

70% x 3

80% x 3

90% x 3 +

Back Squat

190x3

225x3

250x10

Press

85x3

100x3

110x7

- so more weight than last week on the press and same amount of reps. I think my job is aiding this program.

Assistance

- HSPU

- Strict Pull-ups

1 arm dumbell snatch

- so this gym has hex rubber dumbells going up to 125lbs - I want to put the 125 overhead. Today I worked up to the 100lb DB.

Wendler Wk1Day4

Bench

105x5

120x5

135x15

Assistance work

5 rds

10 push-ups

15 pistols

8:37

- was going to chuck in HSPU but my shoulders are smoker from tasks at work. I know it will be another night that will tax me overhead so I did about 10 in the warm-up and scrapped it from the WOD.

- rest for a bit and next week will be a different percentage....looking forward to it!

Wk1Day2&3

Time Crunch so I combined two workouts in one day...not a big deal

Press

80lbx5

95x5

105x7

Deadlift

235x5

275x5

305x5 - no chalk...shitty bar...oh well. I know I can rep out more.

Wendler Wk1Day1

So I take 90% of my 1RM for these Calculations today was:

Back Squat

65% x 5 - 185lb x 5

75% x 5 - 205 x 5

85% x 5 + - 230 x 13

- I liked it...fast and easy. Will work for me while I am here.

Conditioning (or lack there of)

3 rds

Walking lunges - roughly a length and back of a large raquetball court

10 Burpees

10 Thrusters 45lb DB

7:52

Fran

Tuesday night was Fran...it crushed me. Not sure if I want to release the time...haha. But I am looking forward to improving that time. I have such ambitious plans and I am sitting in my hotel room right now, just got off work. I hope to wake up early and go to the gym before work tonight. I am over my initial sleep deprivation and want to get going on this program.

Where I am & Where I am Going

Where I am

Today I felt out a few max's in preperation for my new programming.

Back Squat

140kg

145 miss - would have been PR

Bench

80kg - really pathetic looking forward to getting better at this

Deadlift

180kg

187.5 miss - would have been PR

Surprised I am so close to my PR's in lifts and have not been lifting much. Although, big picture I have not made huge gains in a year or CrossFit.

Where I am going

Going to give Wendler 5/3/1 a go for 8 - 12 weeks. It fits well with my goals of getting stronger and will be a nice routine working on the rigs. As a coach I will expand my experiences into another strength program. Goals are a 200kg deadlift, 160kg squat, 80kg press, 105kg bench, 25 strict pull-ups & 30 ring dips. We will see how it goes. The plan is to do this up until end of April at the latest and then focus into getting my MetCon back and working with heavier MetCons before the FootBall cert. With this program, I can and will integrate conditioning workouts when I feel ok to do so.

Tomorrow I might tackle Fran as a benchmark of where I am right now. It is a goal for this year to be sub 4 and I plan on achieving that along with my other goals. It has been a slow start but I am re motivated now.

(140kg squat)