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Old 05-05-2011, 04:33 PM   #21
Shane Atkinson
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Re: Getting Stronger, Running Faster

AM: 3 mile Run (29:05) Wasn't feeling it

PM: Workout A:

Squat 3x5 @ 285 (+5)
Bench 3x5 @ 190 (+5)
Dead 1x5 @ 315 (+10)

Lifts felt great, knees came inwards a few times on the squats but back stayed straight. Deads were heavy, and each rep was set on floor, reset, and lift. True deads, no bounce.
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Old 05-05-2011, 04:45 PM   #22
Robert Foley
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Re: Getting Stronger, Running Faster

Strong work, Shane. Do you video your lifts to check form or do you have a coach?
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Old 05-05-2011, 05:13 PM   #23
Shane Atkinson
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Re: Getting Stronger, Running Faster

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Strong work, Shane. Do you video your lifts to check form or do you have a coach?
Thanks Rob. Neither but I did email a CrossFit Affiliate near post basically asking if they would allow me to use there facilities and receive coaching on the slow lifts. Squat, Deads, and Cleans. Also asked if they specialize in Pose. Once they email back that I can, I'll hit them up 3x a week.
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Old 05-08-2011, 05:57 PM   #24
Shane Atkinson
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Re: Getting Stronger, Running Faster

Workout B

Squat 3x5 @ 290lbs (+5)
Press 3x5 @ 145lbs (Same as last but got all 3x5)
Power Clean 5x3 @ 140lbs (+5)

Squats felt better this time. I think the longer recovery helped, that and I am back to eating carbs prior to working out.
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Old 05-08-2011, 06:07 PM   #25
Nik Nichols
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Re: Getting Stronger, Running Faster

That is some strong squats indeed!! What is your bodyweight right now?

I watched a guy do 1 rep of power clean ever 30 seconds for 12min on Sat, it looked good, something I'd do for 10 min. 1 heavy rep every 30 seconds looks good to me.
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Old 05-09-2011, 03:28 PM   #26
Shane Atkinson
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Re: Getting Stronger, Running Faster

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Originally Posted by Nik Nichols View Post
That is some strong squats indeed!! What is your bodyweight right now?

I watched a guy do 1 rep of power clean ever 30 seconds for 12min on Sat, it looked good, something I'd do for 10 min. 1 heavy rep every 30 seconds looks good to me.
Thanks Nik, I weighed in at 195 last week. I flux at around 5lbs. I like the sound of the heavy rep work there. Sounds like something I did when I was doing CFFB.
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Old 05-10-2011, 05:00 PM   #27
Shane Atkinson
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Re: Getting Stronger, Running Faster

Workout A:

Squat 3x5 @ 295 (2 of 3 sets complete)
Bench 3x5 @ 195 (+5)
Dead 1x5 @ 335 (+10)

Gym was busy, felt rushed on the rest prior to the 3rd set of squats, missed it. Will get it Thursday. Deads are feeling really good. Each rep is a complete drop reset relift. True dead weight. No bounce.
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Old 05-10-2011, 05:46 PM   #28
Nik Nichols
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Re: Getting Stronger, Running Faster

Good work, I always regrip and reset on deads. only proper form. To dicy a movement to be messing arround with.
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Old 05-11-2011, 05:27 PM   #29
Robert Foley
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Re: Getting Stronger, Running Faster

Posting some solid numbers, Shane. Great work!
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Old 05-12-2011, 05:35 PM   #30
Shane Atkinson
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Re: Getting Stronger, Running Faster

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Good work, I always regrip and reset on deads. only proper form. To dicy a movement to be messing arround with.
Thanks. Exactly. Using SS as a slight rehabilitation program. No need to re-injure something.

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Posting some solid numbers, Shane. Great work!
Thanks Rob, just in there truckin what I can each time. Was a few days I was wanting to do a WOD but know this is gonna pay off.
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