Brian PCF's Blog

Tuesday 100928

AM
McMillan Sprints
8x200m
Goal Range: 37.9 to 41.7
Rest: 2 Min
Splits:
41.5
37.0
37.8
35.6
37.3
37.5
38.3
38.1

PM
Wendler Press
5×125
3×142.5
4×157.5

Handstand Pushup (HSPU) Volume Training
3×10
2×5
Rds: 15

PM Part II
PCF METCON 100928
AMRAP
1 Min DB Thrusters, 35
1 Min Row
Total: 195
Splits:
28/20
25/16
23/11
24/13
23/12

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September 28, 2010 Posted by | Uncategorized | Leave a comment

Monday 100927

Wendler Squat
5×260
3×295
2×330 (=352)

Notes: Everything felt good until the last set. Going to take it down next cycle.

September 28, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100926

Scheduled Rest Day.

September 26, 2010 Posted by | Uncategorized | Leave a comment

Satuday 100925

Fight Gone Bad at PCF
Box Jumps 48-36-33
Push Press 32-21-19
Row 10-9-8
Wallball 22-16-16
Sumo 19-17-22
Total: 328
Compare to 090814: 293
Compare to 090518: 321

September 26, 2010 Posted by | Uncategorized | Leave a comment

Friday 100924

Wendler Bench
3×160
3×187.5
10×207.5 (=277 T1RM)

HSPU Volume Training
16 min
3×7
2×8
3×1

September 24, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100923

Wendler Deadlift
3×280
3×320
9×360 (= 468 T1RM)
Notes: Really went aggressive on these. Probably bounced a little.

PCF Metcon
3 Rounds
10 DB Snatch, 50
10 KB Swing, 70
10 Pullups
Time: 3:52
Notes: I’ll take it. Was surprisingly more lungs than grip.

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

Wednesday 100922

Scheduled Rest Day

But did a Recovery WOD:

AMRAP 20 Minutes:
10 Walking Lunges
Walk 1 Min
5 Pushups
Walk 1 Min

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

Tuesday 100921

Wendler Press
3×117.5
3×132.5
7×150

HSPU Volume Training
4×3
14×2

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

Monday 100920

AM
PCF Fast Runners Club Check Out 5km
(Henderson Hall PFT Course)
21:17*

Compare to 100522: 22:07

Check Out: 21:17 = 1277 seconds
Check In: 22:07 = 1327 seconds
% improvement = Check In/Check Out = 3.9%

*I’m gave myself a minus 10 seconds on this (actual time crossing the finish line 21:27) as I ran past a horse drawn hearse (the course goes right by Arlington Cemetery).

I tried to divert around, then that didn’t work, so I stopped, and asked the guys from the Old Guard if I was going to be running through a funeral (the course goes right by the church where they hold the funeral services). They said no, they were just rehearsing, so then I picked up the pace and went.

All told this was probably closer to 30-45 seconds of working this out, but I was already a mile in and didn’t want to go back and start again.

So I figure about 10 seconds is a good handicap as I got a little rest, but I also wasted some time.

Would have gotten me a 280 on the PFT.

One more addendum: My limiting factor on this was indigestion and stomach muscle cramping. I feel like if I hadn’t drank coffee this morning and had taken some Propel or Endurolytes, I would have been faster.

______________________

PM
Wendler Squat
3×242.5
3×277.5
5×312.5 (=365 T1RM…time to take it down next cycle)

Front Squat (just wanted to get some reps in)
3×135
3×185
3×225

Front Lever Volume Training
20 min
Approx 7 seconds of work per minute

September 20, 2010 Posted by | Uncategorized | , , | Leave a comment

Sunday 100919

Scheduled Rest Day.

Back feeling better, hopefully can squat tomorrow.

September 19, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100918

Unscheduled Rest Day.

Back still tweaked.

September 19, 2010 Posted by | Uncategorized | Leave a comment

Friday 100917

Unscheduled Rest Day.

Back still tweaked.

September 19, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100916

Unscheduled Rest Day.

Back still tweaked.

September 19, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 100915

Stupidly did Wendler Press…from the wrong week – and put the wrong weight on. I’m on 3/3/3+ and did 5/3/1+. So just going to call it a wash as I haven’t done lower body. Here’s the numbers anyway:

Wendler Press
5×135
3×152.5
4×157.5

Going to hope the back feels better next week and will start over at the 3/3/3+.

Back still not perfect, trying to do Deadlift and some jogging to loosen.

September 15, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100914

Unscheduled Rest Day.

Back still tweaked. Did some light deadlifts and stretching to try to loosen up the back.

September 15, 2010 Posted by | Uncategorized | Leave a comment