Brian PCF's Blog

Thursday 101028

Wendler Week 27
305×5
345×3
385×7

PCF METCON
5 Rounds:
7 Deadlift (195/135)
7 Kettlebell Swings, 1.5/1
7 Burpees
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Time: 4:31

October 29, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 101027

Scheduled Rest Day.

October 29, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 101026

AM
Wendler Week 26
Press
122.5×5
140×3
155×7 (=191 T1RM)

Recon Ron HSPU
5-4-3-3-3

PM
PCF METCON
2 Squat Snatches (~80% of 1RM)
Run 400m
2 Squat Snatches
20 Jumping Pull-ups
2 Squat Snatches
Run 400m
2 Squat Snatches
20 Burpees
2 Squat Snatches
* For every missed snatch, immediately perform a 5 burpee penalty.
Post time to comments.

Time: 8:04 @ 135

Notes: Dropped one Snatch in the second set, just rushed it. All the others felt pretty good.

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

Monday 101025

Wendler Week 26
Squat
247.5×5
280×3
315×5 (=367.5 T1RM)

Tabata Sprints
DNF

Notes: Stopped around round 6, messed up the timer and was dying.

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

Sunday 101024

Scheduled Rest Day.

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

Saturday 101023

Unscheduled Rest Day.

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

Friday 101022

Wendler Week 25
Bench
175×3
200×3
225×8 (=285 T1RM)

Did I do HSPU Volume Training? Can’t remember – don’t think I did.

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

Thursday 101021

Wendler Week 26
Deadlift
3×285
3×325
6×365

Run
8x200m @ 0:43
Rest 5x

Actually did all runs between 33-40 seconds and rested 3 minutes after each. Not super tough.

October 21, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 101020

Wendler Week 26
Press
3×115
3×132.5
9×147.5

PCF METCON
30 DB Snatch, 35 lbs
30 Situps
15 Ring Dips
20 DB Snatch, 35 lbs
20 Situps
10 Ring Dips
10 DB Snatch, 35 lbs
10 Situps
5 Ring Dips
Time: 4:36

October 21, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 101019

injury. Unscheduled rest day.

Elbows pretty fried from C&J last week.

October 21, 2010 Posted by | Uncategorized | Leave a comment

Monday 101018

Wendler Week 26
Squat
3×232.5
3×265
9×297.5 (=384 T1RM)

Run 100m every 90 seconds for 10 rounds.

Notes: Paced the runs so that it was hard, but so I wasn’t dying by round 3. Still pretty challenging, but need to work on that top end speed to get the short run times down.

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

Sunday 101017

Scheduled Rest Day.

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

Saturday 101016

Unscheduled Rest Day.

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

Friday 101015

Unscheduled Rest Day.

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

Thursday 101014

1 RM Clean and Jerk
235
Compare to 091031: 231

Notes: Front Squat strength and Jerk continue to be limiting factor. Can get under the bar fine, but tough to get out of the bottom on the Front Squat and Jerk was just ugly.

Might move to high bar back squat on Wendler once I get over 400lbs and/or add Front Squat in.

Jerk is mainly about elbow issues. Can’t work it often (still hurting 4 days later) because of elbows.

METCON
3 Rounds
Kettlebell Swings, 1.5/1
Pull-ups
Post loads and time to comments.
Time: 3:39 Rxd

Notes: Did this on the thick pullup bars – that was terrible. Grip died early.

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