Thursday, March 31, 2016

Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 70lbs

Close-Grip BP - 3 sets - 175lbs

Neutral Grip DB Bench Press - 3x8 - 50 

Cable Curls - 3x8 - 37.5lbs each arm 


* Sets of 5-4-3-2-1 (15 second rest)

Tuesday, March 29, 2016

Heavy Density Training - Legs...

Romanian Deadlifts - 185lbs - 2 sets 
Snatch Grip Deadlift - 135lbs - 2 sets 
* off 4 inch platform (45lb bumper)

Cash Out: Plate Drags - 3x5 each leg each side of foot - 30 reps per leg 

* 3 sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo


Still trying to work through a cold. 

Sunday, March 27, 2016

"Capoot"...

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meter
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters 
1:05:48 Rx - RIP Officer Capoot


Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

Heavy Density Training - Back & Chest...

Incline Pullover - 50lbs - 3x5-4-3-2-1

Strict Pull-Up - 3x5-4-3-2-1

One-arm Row - 70lbs - 2x5-4-3-2-1

Low-to-High Cable Chest Pulls - 22.5lbs - 2x5-4-3-2-1

* 3 sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo

Saturday, March 26, 2016

Working the Salmon Ladder...

Had some fun working on the Salmon Ladder. 

Salmon Ladder - Fun as hell! (Click HERE for video)

Heavy Density Training - Arms & Shoulders...

Cable Curls - 3x5-4-3-2-1 - 37.5lbs each arm

Close-Grip BP - 2x5-4-3-2-1 - 175lbs
Dips - 3x5-4-3-2-1 - 40lbs
DB Seated Lateral Raise - 3x8 - 20lbs
DB One-arm Front Raise - 3x8 - 35lbs
DB Bent-over Lateral Raise - 3x8 - 35lbs
Seated O-Head Plate Raise - 5x8 -25lbs

* Sets of 5-4-3-2-1 (15 second rest) 

Friday, March 25, 2016

Open Workout 16.5...

For Time: 21-18-15-12-9-6-3

Thrusters 65
Bar Facing Burpees
22:20 (last time 26:41 RX)
Went 13/5/3, 6/6/6, 8/7, 7/5, 5/4, & 3 on the thrusters 
 The burpees were slow. 
* Rx was 95

Dealing with a head cold but needed to move. 

Wednesday, March 23, 2016

German Volume Training - Legs (5)...

Romanian Deadlifts - 10x5 - 205lbs
Snatch Grip Deadlift - 5x5 - 155lbs 
* off 6 inch platform (55lb bumper)

SI joint is feeling better. Working through a head cold and sore throat. 

Sunday, March 20, 2016

German Volume Training - Back & Chest (5)...

Incline Bench Press - 3x5@185lbs/7x5@175
Strict Pull-Up - 10x5 - 40lbs
One-arm Row - 3x5 - 100lbs
Low-to-High Cable Flys - 3x8 - 22.5lbs

Incline BP felt good. Still have a mental block after completely tearing my pec almost two years ago. Didn't have a spot so dropped down to 175lbs after three sets at 185lbs. 

Saturday, March 19, 2016

Got my BF tested...

This is the leanest I've ever been. The combination of carb cycling, intermittent fasting and carb-back loading has worked wonders. Plus, more lifting and less CrossFit has been a nice change. 

German Volume Training - Arms & Shoulders (5)...

Cable Curls - 10x5 - 32.5lbs each arm

Close-Grip BP - 10x5 - 165lbs 
Cable One-arm Lateral Raise - 3x8 - 22.5lbs
Cable One-arm Front Raise - 3x8 - 12.5lbs
Cable Bent-over Lateral Raise - 3x8 - 12.5lbs
Seated O-Head Plate Raise - 5x8 -25lbs

Thursday, March 17, 2016

German Volume Training - Legs (3)...

Romanian Deadlifts - 10x3 - 225lbs 

* Was sick last night and slept like shit. Happy to just get this in this morning. 

Sunday, March 13, 2016

RJ"...

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
48:43 Rx (PR of 2:55!)
(13 foot rope)  
RIP Officer/Sgt. Major Cottle 

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.


Saturday, March 12, 2016

German Volume Training - Back & Chest (3)

Incline Bench Press - 10x3 - 175lbs

Pull Up - 10x3 - 40lbs
Pec Fly - 3x8 - 172.5lbs
One-arm Row - 3x8 - 95lbs

* 4-0-1 cadence on all reps. 

Open Workout 16.3...

For Total Reps: AMRAP 7

10 Snatches 75
3 Bar Muscle-ups
67 reps Rx (5 rounds plus 2 reps)

Thursday, March 10, 2016

German Volume Training - Arms & Shoulders (3)...

Incline Off-Set DB Curls - 10x3 - 40lbs

Close-Grip BP - 5x3@155lbs/5x3@175lbs
DB Lateral Raise - 3x8 - 35lbs
One-arm Front Raise - 3x8 - 30lbs
Bent-over Lateral Raise - 3x8 - 30lbs
O-Head Plate Raise -3x8@35lbs/2x5@45lbs 

Tuesday, March 8, 2016

German Volume Training - Legs (4)...

Romainian Deadlift - 10x4 - 205lbs

One-leg KB Deadlift - 10x4 - 80lbs (two 40lb bells)

"Jupiter"...

For Time: 5 Rounds

500m Row
15 Burpees
12 Pull-ups
25:53 Rx 
Burpees were SLOW. Pull Ups unbroken. Small mental victory.

Monday, March 7, 2016

"Saturn"

Max Reps in 3 Minutes:

25 Wallballs 20 
15 Box Jump Overs 24
Remaining Time, Max Power Snatches 165/115
*Rest 3 minutes. Repeat for a total of 4 rounds. Score is total Power Snatches

21 reps @ 115. All wall balls unbroken. Only 10lbs but baby steps. 

10lb wall ball
24 inch box
115lb power snatch

Open Workout 16.2 ...

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

53 reps Rx. 

28 double unders. Zero complaints. 

Saturday, March 5, 2016

German Volume Training - Back & Chest (4)...

Incline Bench Press - 10x4 - 165lbs

Bar Muscle Up - 10x4 
Pec Fly - 3x8 - 157.5lbs 
One-arm Row - 3x8 - 90lbs   

* 4-0-1 cadence on all reps. 

Thursday, March 3, 2016

German Volume Training - Shoulders (5)...

Seated DB Press - 10x5 - 55lbs
DB Lateral Raise - 10x5 - 30lbs
One-arm Front Raise - 3x8 - 25lbs
Bent-over Lateral Raise - 3x8 - 25lbs 

Cash Out: 
Barbell Shrugs - 5x5 - 275lbs  

German Volume Training - Arms (4)...

Incline Off-Set DB Curls - 10x4 - 35lbs
Close-Grip BP - 10x4 - 145lbs
Overhead DB Triceps Press - 3x8 - 75lbs
Overhead Plate Raise - 3x8 - 35lbs

Tuesday, March 1, 2016

German Volume Training - Back & Chest (5)...

Bench Press - 10x5 - 175lbs 
Strict Neutral Pull-Up - 10x5 - 35lbs
T-Bar Row - 3x8 - 70lbs
Pec Fly - 3x8 - 135lbs 

Cash Out: 
Superman Push Ups - 3x3
Bar Muscle Ups - 3x3