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Old 04-06-2012, 04:37 PM   #861
Robert Foley
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Re: RJF's Workout Log

WOD 1222: Strict Weighted Pull-up

41M/5'10"/168#

W/U: 800m run; (strict/slow knees-to-elbows, 10x; strict/slow reverse hyper, 10x)x3.

WP, 9x5: 5-10-15-20-25-30-35-40-45
WP, 1x3: 50
WP, 6x1: 55-60-65-70-75-80(f).

C/D: skipped.

Off 1RM PR at 75 by 35# (1RM of 110 set on 7-8-11). Doing 53 reps may have had something to do with missing a new PR. So I'm not too concerned.
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Old 04-07-2012, 12:37 PM   #862
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Re: RJF's Workout Log

WOD 1223: "Pheezy"

41M/5'10"/168#

W/U: thruster, 6x5 at 45-55-65-75-85-95.

As Rx: 12:59.

C/D: skipped.

For some odd reason, the T2B were giving me a hassle today.

Done in your honor, LCpl Clark. RIP.
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Old 04-08-2012, 05:19 PM   #863
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Re: RJF's Workout Log

WOD 1224: Overhead Squat

41M/5'10"/168#

W/U: run 1 mile.

OHS, 10x5: 45-55-65-75-85-95-105-115-125-135.
OHS, 3x3: 145-155-165.
OHS, 3x1: 175-185-195.

C/D: skipped.

Considering my 3RM on 03-24-12 was 185, I expected a little better for a 1RM. I think yesterday's "Pheezy" took more out of me than I thought. Caught the bar on the base of my neck at 195. I was able to bale out, but I'm sure it's gonna leave a mark.
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Old 04-09-2012, 01:15 PM   #864
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Re: RJF's Workout Log

Things are looking good here Robert, Mr. Consistency is back!

No worries about the OH squat, you did have a long layoff there, you will get back to upping those numbers ssoon enough!
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Old 04-10-2012, 07:38 PM   #865
Robert Foley
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Re: RJF's Workout Log

Thanks, Milt! My neck is still feeling the impact of that crash. lol
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Old 04-10-2012, 07:39 PM   #866
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Re: RJF's Workout Log

WOD 1225: Strict Weighted Bar Dip

41M/5'10"/170#

W/U: skipped.

WD, 5x5: 5-10-15-20-25.
WD, 3x3: 50-75-100.
WD, 3x1: 125-130-135(f).

C/D: skipped.

New 1RM PR at 130 by 5#. Nice slow negatrive to the bottom at 135. And that's where it stayed.
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Old 04-12-2012, 06:12 PM   #867
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Re: RJF's Workout Log

WOD 1226: Full Squat Clean

41M/5'10"/170#

W/U: 800m run; (pull-up, 10x; dips on gymnastics rings, 10x)x3.

SQ CL, 7x1: 135-155-185-205-225-235-245(f).

C/D: skipped.

I believe this is my first time going after a 1RM on the squat clean.
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Old 04-14-2012, 04:17 PM   #868
Jason A Smith
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Re: RJF's Workout Log

Nice to see you setting sme benchmarks for yourself. Just curious but are you hitting the and then working on making some improvement with all of the lifts and if so what is your plan ? Just curious, I watched some people do that Pheezy WOD last weekend, looked pretty gross, you had a great time ! I didn't want to tell them that my man Robert whooped them badly ! They were all pretty young too !
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Old 04-14-2012, 06:23 PM   #869
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Re: RJF's Workout Log

Thanks, Jason! Chalk one up for the old guys!

I've recently decided to play around with a hybrid program. I'm not trying to reinvent the wheel and am certainly not qualified to do my own programming. I just figured I'd experiment for a bit.

Essentially, I'm doing roughly 1/3 of the CFHQ WOD as a warm-up. I'm then cycling through a different lift or strength exercise each day.

I do a set of 5 and increase the weight. I continue adding weight until I can no longer get 5 reps. I then continue on with 3 rep sets and then shoot for a 1RM.

I figure this will provide volume as well as maximum contraction. I'll also include 1 or 2 MetCons each weak. That and the w/u keep me from getting bored!

If you think my approach would ineffective, I'd be interested in your thoughts.
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Old 04-14-2012, 06:29 PM   #870
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Re: RJF's Workout Log

WOD 1227: Bench Press

W/U: (handstand walk, 25 yards; air squat, 50x) x 2.

BP, 4x5: 45-95-135-185
BP, 1x3: 225
BP, 3x1: 234-245-255(f).

C/D: skipped.

Missed locking out 255 by an inch. Held it there for over 5 seconds too! Really wanted it. Considering my left shoulder injury, I'll take it. However, I would like to see this at around 310.

For my weight class (165 - 180), this places me in Intermediate category (187 - 254). An inch away from Advanced! lol
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Last edited by Robert Foley : 04-14-2012 at 06:41 PM.
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