AM
6 rounds, HT timer
Chins, x maxreps (8-3)
7 mins.
PM
5/4/4 rounds, HT timer
Press/Push Press x5+ @ 133#
Ez out curl x10
Ring Dip x7+
16 mins.
6 hours - 2200/0400. 23 minutes total. PE: 6.
Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
Tuesday, May 10, 2016
Thursday, March 15, 2012
531 - Self-Loathing & Presses - Mar 15
531 Press day 2.a
Rx: 3x5 @ 97/111/126
Actual:
5x95#/5x115/7x125/1x165
165# is the working max for this 531 round, I just added to last period’s max without testing. It might be higher, but.
8 mins.
BBB
A tripletplus today. I dunno, I was feeling a little down. Needed to prove something to myself, maybe.
Press: 50% is 82#, 60% is 99#. Used 95# and it felt light.
4 rounds of the quad in .30 on 1.15:
Max rep chins (10’s, some 8’s)
Recline DB presses @ 65# (8’s)
Chins
Ov Press @ 95#
That felt like a lot of chins. 20 mins.
8.5 -1 hours, 2200-0630/24 hours. 29 mins total, PE: 8. 218/15.
40/19/41%, 93C-196P. 2086 cal (1870 net).
Rx: 3x5 @ 97/111/126
Actual:
5x95#/5x115/7x125/1x165
165# is the working max for this 531 round, I just added to last period’s max without testing. It might be higher, but.
8 mins.
BBB
A tripletplus today. I dunno, I was feeling a little down. Needed to prove something to myself, maybe.
Press: 50% is 82#, 60% is 99#. Used 95# and it felt light.
4 rounds of the quad in .30 on 1.15:
Max rep chins (10’s, some 8’s)
Recline DB presses @ 65# (8’s)
Chins
Ov Press @ 95#
That felt like a lot of chins. 20 mins.
8.5 -1 hours, 2200-0630/24 hours. 29 mins total, PE: 8. 218/15.
40/19/41%, 93C-196P. 2086 cal (1870 net).
Friday, March 09, 2012
531 - Ov Press 4.d - Mar 9
Final deload day, and final day of this 531 cycle. Generally speaking, it's been easy - too light, with not enough grind to follow the BBB section without adding weight. I'll bump up the base weights by 10 or 20 lbs. and see what happens. This cycle was
Bench 305
DL 285
Press 155
Squat 270
Next round with:
Bench 315
DL 295
Press 165
Squat 280
... and I'll use the 60% BBB calculation for the volume reps.
Overhead Press
Rx: 3x5 @ 56/70/84
Actual: 65x5/85x5/105x11
Yeah, eleven reps.
5 mins.
I opted to swap out the the vert press for the horz press during this section today. I'll do vert press on the pendlay, and ring dips with ring rows and Kb swings on bonus day.
50% is 152. 60% is 183 for bench.
5x10 in .30 on 1.15
Bench @ 185#
Chins (degraded to 9's and 8's)
12 mins.
Threw in a set of push press at 105#
1 min.
9.5 - 1.5 hours, 2230-0700/24 hours. 25 mins total, PE: 6. 220/16.
44/26/30%, 181C-207P. 3105 cal (2912 net).
Bench 305
DL 285
Press 155
Squat 270
Next round with:
Bench 315
DL 295
Press 165
Squat 280
... and I'll use the 60% BBB calculation for the volume reps.
Overhead Press
Rx: 3x5 @ 56/70/84
Actual: 65x5/85x5/105x11
Yeah, eleven reps.
5 mins.
I opted to swap out the the vert press for the horz press during this section today. I'll do vert press on the pendlay, and ring dips with ring rows and Kb swings on bonus day.
50% is 152. 60% is 183 for bench.
5x10 in .30 on 1.15
Bench @ 185#
Chins (degraded to 9's and 8's)
12 mins.
Threw in a set of push press at 105#
1 min.
9.5 - 1.5 hours, 2230-0700/24 hours. 25 mins total, PE: 6. 220/16.
44/26/30%, 181C-207P. 3105 cal (2912 net).
Friday, March 02, 2012
531 - Seated Press and Circuit - Mar 2
AM3x max reps
Ab wheel rollouts
Power wheel pikes
10 mins.
PM
531 Overhead press (seated, there's no room in that maxrack and no free bars at Globo)
Rx: 5/3/1 @ 105/119/133
Actual:
10x 95#/5x 105/3x 120/7x 135
Obviously, too easy on the ME push weight.
8 mins.
BBB triplet
5x10 in .30 on 1.15
Underbar horz pulls
Reclining DB press @ 65#///60's
Bar dips
19 mins.
7.5 hours, 2230-0600/24 hours. 37 mins total, PE: 7. 220/16.
36/34/30%, 277C-242P. 3692 cal (3379 net). 4 beers, yah.
Thursday, February 23, 2012
531 - PP 2.A - Feb 23
Buy in
3x10 Ab wheel rollouts
5 mins.
531 Press
Rx: 3x3 @ 98/112/126
Actual:
5x 100/3x 120/10x 120
4 mins.
So cold on the backyard bar I had to get on the MTB gloves.
BBB couplet
5x10 in .30 on 1.15
Press (no real pushes) @ 120/100////
Pull up (down to 8's on the last two)
13 mins.
6.5 hours, 2330-0500/24 hours. 22 mins total, PE: 8. 221/17.
32/38/30%, 253C-197P. 3010 cal (2511 net).
3x10 Ab wheel rollouts
5 mins.
531 Press
Rx: 3x3 @ 98/112/126
Actual:
5x 100/3x 120/10x 120
4 mins.
So cold on the backyard bar I had to get on the MTB gloves.
BBB couplet
5x10 in .30 on 1.15
Press (no real pushes) @ 120/100////
Pull up (down to 8's on the last two)
13 mins.
6.5 hours, 2330-0500/24 hours. 22 mins total, PE: 8. 221/17.
32/38/30%, 253C-197P. 3010 cal (2511 net).
Wednesday, February 15, 2012
531 - PP 1.A - Feb 15
Right to it.
Push press
Rx: 3x5 @ 95#/105/119
Actual:
95#x5/105x5/120x7
4 mins.
Couplet:
5x10 (down to 8's last two sets)
Push Press @95#/Chins @ 25, then 45#, assist
.30 RI between modes.
11 mins.
9.5 hours, 2230-0700/24 hours. 16 mins total, PE: 8.
34/15/51%, 91C-302P. 2559 cal (2428 net). Win.
Push press
Rx: 3x5 @ 95#/105/119
Actual:
95#x5/105x5/120x7
4 mins.
Couplet:
5x10 (down to 8's last two sets)
Push Press @95#/Chins @ 25, then 45#, assist
.30 RI between modes.
11 mins.
9.5 hours, 2230-0700/24 hours. 16 mins total, PE: 8.
34/15/51%, 91C-302P. 2559 cal (2428 net). Win.
Saturday, February 11, 2012
MTB + PP - Feb 10
Beautiful day. Really gorgeous. Jumped on the MTB and rode to Shafter. Opted against the Sequoia since I've not tried out the road shoes on the busted up toes, and the front tire is looking a little decrepit. Good call, as I spent a good load of the ride out in the orchards dodging drones from the bee boxes and cruising home on dirt as I let myself get a little lost cutting through the roads south of Santa Fe.
Bike to Hageman Anytime
44 mins.
Push press
115#x6/125x6/135x4/x3/125x5
8 mins.
Didn't have the numbers in my head to test 531. Guess I should have gone for a max. But hey, now I know that 135 is my 4 rep max.
6 rounds of the couplet in .30 on 1.15
Max rep chins (6 dead, another 2 or 3 kipping)/
DB recline @ 65's (8's)
15 mins.
MTB to Shafter
68 mins, 24 miles.
PM:
MTB from Shafter to Lengthwise.
69 mins, 16 miles.
9 hours, 2200-0700/24 hours. 207 mins total, PE: 9. 218/17.
47/26/27%, 184C-190P. 3360 cal (906 net).
Bike to Hageman Anytime
44 mins.
Push press
115#x6/125x6/135x4/x3/125x5
8 mins.
Didn't have the numbers in my head to test 531. Guess I should have gone for a max. But hey, now I know that 135 is my 4 rep max.
6 rounds of the couplet in .30 on 1.15
Max rep chins (6 dead, another 2 or 3 kipping)/
DB recline @ 65's (8's)
15 mins.
MTB to Shafter
68 mins, 24 miles.
PM:
MTB from Shafter to Lengthwise.
69 mins, 16 miles.
9 hours, 2200-0700/24 hours. 207 mins total, PE: 9. 218/17.
47/26/27%, 184C-190P. 3360 cal (906 net).
Sunday, February 05, 2012
Bonus Day - Push Press - Feb 5
10 rounds of max rep push press @ 120# (12 down to 4's by the 4th set, then a recovery to 8's)
12 mins.
9.5 - 1 hours, 2200-0730/24 hours. 12 mins total, PE: 6.
36/28/35%, 133C-167P. 2221 cal.
12 mins.
9.5 - 1 hours, 2200-0730/24 hours. 12 mins total, PE: 6.
36/28/35%, 133C-167P. 2221 cal.
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