Brian PCF's Blog

Sunday 100829

Scheduled Rest Day.

August 30, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100827

Unscheduled Rest Day.

Was supposed to do PCF Fast Runners Club, but didn’t have time.

August 30, 2010 Posted by | Uncategorized | Leave a comment

Friday 100827

Wendler Week 19
Bench Press
5×200
3×230
1×250

Volume Training: 40 Handstand Pushups (HSPU) broken up into as even sets as possible performed every minute on the minute:
2×2
3×2
2×15
Notes: Need to start with 3 next time.

August 30, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100826

Wendler Week 19
Deadlift
5×295
3×330
5×370

August 30, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 100825

Scheduled Rest Day.

August 30, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100824

Wendler Week 19
Press
5×122.5
3×137.5
4×155
Notes: Didn’t feel great.

Volume Training: 40 Handstand Pushups (HSPU) broken up into as even sets as possible performed every minute on the minute:
2×20
Compare to 100820.

PCF WOD 100824
For Time:
400m Run
20 Power Snatches (95/65)
400m Run
30 Push-press (95/65)
400m Run
40 KB Swings (1.5/1)
400m Run
50 Box Jumps (20/16)
Post time to comments.
Time: 14:20
Notes: Pretty happy with this.

August 25, 2010 Posted by | Uncategorized | Leave a comment

Monday 100823

Wendler Week 19
Squat
5×255
3×285
2×320
Notes: Pretty disappointed with this. I’ve gotten reps at around this weight before. I think it had a lot to do with the run yesterday. From watching the video, it looks like my hip flexors just weren’t doing anything.

Also, after watching the latest Coach Burgener video on the CF Journal, I think my big weak spot is my back. This is just because as soon as I lean forward at all in the squat, I’m done. Hopefully the recent addition of the Deadlift will work this out a little bit.

Assistance Exercises
GHD Situps 3×10
Glute Ham Raise (GHR) 3×10

August 23, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100822

PCF Fast Runners Club
Interval: 3x(200, 400, 600) Rest time = to each interval. Maintain fastest possible speed across all runs.
200m: 0:39
400m: 1:33
600m: 2:39
200m: 0:49
400m: 1:46
600m: 2:49
200m: 0:46
400m: 1:52
600m: 2:55
Compare to 100617:
200m: 0:51
400m: 1:40
600m: 2:48
200m: 0:49
400m: 1:58
600m: 3:43
200m: 0:58
400m: 2:07
600m: 3:08
Notes: Still pretty hot and humid today, but not as bad as back in June in Va Beach, so definitely a factor.

August 22, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100821

Unscheduled Rest Day.

August 22, 2010 Posted by | Uncategorized | Leave a comment

Friday 100820

Wendler Week 18
Bench Press
3×195
3×215
3×245 (no spotter)

Volume Training: 40 Handstand Pushups (HSPU) broken up into as even sets as possible performed every minute on the minute:
2×14
1×3
2×1
1×7
25 Rounds (minutes)
Notes: First time doing this, pretty good plan I think, doing this once per week. Andrew the Intern is going to do it as well. Will see how it goes.

August 20, 2010 Posted by | Uncategorized | 1 Comment

Wednesday 100818

PCF Fast Runners Club
Run 4 miles
Time: 30:39
Split: 14:04

Compare to 100704
Time: 32:40
Split: 15:49

Notes: Same course, down to Key Bridge and back.

August 18, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100817

Wendler Week 18
Press
5×115
5×130
8×145

PCF METCON 100817
5 Rounds
7 Unbroken Hang Squat Snatch (75/55)
14 Ring Dips
21 KB Swings (1.5/1)
Post times to comments.
Time: 13:08
Notes: Fourth fastest time today, felt really good on all movements. Different standards for evening classes vice morning classes though. Morning classes had to take the barbell to the knees on HSS, evening didn’t.

August 18, 2010 Posted by | Uncategorized | Leave a comment

Monday 100816

Wendler Week 17
Squat
3×235
3×270
8×305 (=386 T1RM)
Notes: Felt good.

PCF METCON 100816
AMRAP 10 Minutes
5 DB Burpees, 35 lbs (used 40 lbs)
10 DB Push Press, 35 lbs (used 40 lbs)
30 Double Unders
Notes: DU felt not great, really haven’t touched these in forever and the 400s on Saturday left the calves pretty sore. Still not bad.

August 16, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100815

Scheduled Rest Day.

August 16, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100814

PCF Fast Runners
Run 8x400m
Rest 2 minutes

1:22
1:26
1:23
1:23
1:35
1:41
1:40
1:23

August 14, 2010 Posted by | Uncategorized | Leave a comment