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Old 03-17-2016, 05:02 PM   #871
Jordan Derksen
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Re: The Wolverines Log

Thursday March 17
Front Squat 2x5: 215. Feels good.
Shoulder Press 3x5: 125
Kettlebell Press 2 sets: 10 each arm both sets, 53lb
Deadlift 1x5: 315. Of all my strength numbers that dropped, the one that astounds me the most is the deadlift. I used to do 400+ for 5's easily. Now 315 feels heavy. Which is so odd because of all the Kettlebell swings I was doing on rite of passage. You would think I would have kept some strength. Ah well. Life goes on.
Kettlebell swing: 30, 20 with 88lber. Just wanted to get some bigger sets with my heavy bell.
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Old 03-18-2016, 05:16 PM   #872
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Re: The Wolverines Log

Friday March 18
I've really noticed this year with hockey how much the endurance of all my crossfit years still stick with me. Hockey season is coming to a close, only two games left. Even though it's been years since I really worked on my engine I'm still usually the last guy going really hard at hockey. I've been anxious to add in more work lately and I'm trying to not short circuit my strength work by doing too much lifting so I've decided I'm going to do work on my engine again. I used to be a really good runner and I always enjoyed that in the past but there are other really good challenges I can chase for now seeing as the weather isn't quite sure what it's doing right now. The other positive of hitting some aerobic work again is that a solid aerobic base often acts well as active recovery and can build a good foundation for solid strength gains as long as it's not excessive.

So to start, and thanks to Jason, I'm gonna get some good use out of my airdyne other than just warming up. No idea how long this challenge could take and I know it's extremely difficult but I'd like to try to do the 300FY challenge on the Airdyne. 300 calories in 10 minutes. 400 watts/minute for 10 minutes.

Today:
20 minutes on the Airdyne
323 calories, 224 avg watts/min

That wasn't earth shatteringly difficult but it was hard. My pulse was about 120-130 after so I wasn't pushing it too hard aerobic wise, but my muscle endurance is bad. My legs and shoulders were complaining loudly from 5 minutes on. Felt good to get that work in though.
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Old 03-21-2016, 05:30 PM   #873
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Re: The Wolverines Log

Monday March 21
Back Squat 3x5: 285.
Bench Press 3x5: 205.
Power Clean 5x3: 135. Still workin form. Starting to kind of get it.
Kroc Row: 2x6 each arm warmup then 13 each arm with 88lb
Pull-ups: 16, 8, 8. Ha ya. Haven't done for a few weeks because I keep missing my third weekly workout. Finally just decided to do em.
Ab Wheel Rollout: 7 @ 5'10"
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Old 03-28-2016, 05:00 PM   #874
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Re: The Wolverines Log

Thursday March 24
Front Squats 2x5: 225
Press 3x5: 135
Deadlift 5,3,2: 325
Ab Wheel Rollout: 7 @ 5'10

Forgot to post last time.

Monday March 28
Back Squat 3x5: 290. Felt real heavy today.
Bench Press 3x5: 210
Power Clean 5x3: 135. Starting to get a good brush going.
Kroc Rows: 2x5 each side warmup then 15 each arm at 88lb, then a quick set of 10 at 70lb
Ab Wheel Rollout: 9 @ 5'10

Felt pretty beat today. Did not sleep well all weekend. Played a 2 hour game of hockey on Saturday for my bros birthday and that left me wrecked. I'm done with hockey now, it keeps getting in the way of my workouts. I haven't worked out 3x a week for a couple weeks now. Ready for summer gains to roll in. Overall feeling a lot stronger overall and I feel more like my usual self physically lately. Still not at my old numbers but much closer than I was.
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Old 03-30-2016, 05:29 PM   #875
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Re: The Wolverines Log

Tuesday March 29
Finally nice out and not too soggy. Walked over to abes hill to say hello to an old friend of mine...

Hill Sprints: 5 sets @ 85%. ~100m per google maps eyeball measuring. Sprint up, walk back, repeat.
Meant to start them at 60% about but I got to the hill and was so excited I just went hard. They felt great. After number 5 my legs were SHOT! So I slowly walked home. I had that wonderful 'wow, I might barf. I went to hard and now I'm dizzy and woozy. Oh boy... please don't puke, please don't puke... ok breathe deeply'. Been a long time since I went hard enough to feel that way. It's going to be a good summer.

I picked up the Hybrid Athlete by Alex Viada. I'm excited to see how he puts cardio work together with lifting.
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Old 03-31-2016, 03:24 PM   #876
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Re: The Wolverines Log

Impromptu hockey game yesterday. This time it was promised as the last of the season. The arena's are getting rid of their ice so it can't happen anymore.

Thursday March 31
Front Squat 2x5: 230
Press 3x5: 140
Deadlift 5,3,2: 335. Had to alternate grip this for a few reps. Bleh.
Pull-ups 4x10: 10, (8,2), (6,1,1,1,1), (6,2,2). My goodness. Had to do a bunch of singles and doubles. Have hardly done pull-ups consistently so I should have expected as much.
Dead Bugs: just went till I couldn't do it anymore.
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Old 04-02-2016, 06:31 PM   #877
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Re: The Wolverines Log

Saturday April 2
Back Squat 3x5: 295
Bench Press 3x5: 215
Snatch Grip Deadlift 3x10: 185
Barbell Curl 4x10: just barbell. Surprisingly the last set the last few reps got difficult. Rested only a minute between sets. Curls I've always sucked at.
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Old 04-05-2016, 08:00 PM   #878
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Re: The Wolverines Log

Tuesday April 5
Back Squat 3x5: 300. The big 3, finally made it back here. You know, from everything I've read you'd think that muscle memory would bring your gains back faster than this but man, this is feelin heavy.
Bench Press 3x5: 220. Now this however is feeling great.
Hang Power Clean 5x5: 135. Drilling the top portion only.
Ring Pushups 1xME: 13 reps. Not bad, meant to do this after bench as a finisher but had to dig around for my rings.
Kroc Rows: 17 reps at 88lb each arm.
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Old 04-08-2016, 09:39 PM   #879
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Re: The Wolverines Log

Friday April 8
Front Squat 2x5: 230. Buggered up and did the same weight, ah well.
Press 3x5: 145
Deadlift 5,3,2: 345. Not bad, only alternate gripped the last two reps on the set of 5.
Pullups 4x8: weighted at 20lb.
Ab Wheel Rollout: a couple crappy reps and then stopped. I think the weighted pullups fired up my abs because they were just not working.
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Old 04-11-2016, 06:29 PM   #880
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Re: The Wolverines Log

Sunday April 10
Airdyne: 30/30 on/off for 7 sets.
I went hard on it, tried to keep it above 500 watts for the whole 30 seconds. Couldn't always do it, I would drop to the 400's on most sets. After 7 I was completely finished. I wanted to do 10 originally but nope. It's hard to imagine how guys can keep 400 watts for 10 freaking minutes straight to get 300 cals.

Monday April 11
Back Squat 3x5: 305. Felt mediumish. Makes me happy cause the last few weeks were hard but all the sudden this week it felt easier.
Bench Press 3x5: 225. This felt heavy. But I'm very happy with how strong my bench is getting.
Hang Power Clean 5x3: 145
Kroc Rows: 20 reps each side with 88lb.

Weighed myself at my parents. I had my sweats on and I was 201.9. Who would have thought doing starting strength would get me pushing 200 again. Feels great being hefty again. Maybe now I'll finally fill out to 210. That's always been my goal weight. Whenever I can finally start weightlifting again 210 is a very filled out 94. Just lose a couple pounds to make weight.
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