Bikes, Barbells and Bodyweight

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Mon Mar 28, 2011 10:23 pm

Sunday
Back Squat 305,305,305,315,315,315,315
Front Squat 245 6x3
Monday
1 arm back press (alt) 40k 5x5
Renegade Rows 40k 5x5
Pullups 10-9-8-7-6-5-4-3-2-1
Dips 10-9-8-7-6-5-4-3-2-1
Jump Rope 100-90-80-70-60-50-40-30-20-10

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Fri Apr 01, 2011 10:33 pm

Tuesday
Back Squat 285 6x2, Front Squat 285, 285
Thursday
Back Squat 245 4x3, Front Squat 245 4x3
Friday
Jump Rope

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Sun Apr 03, 2011 12:42 pm

Saturday
LWC Meet
Weigh-in 92.7
Warmups 45x3, 60x3, 63x2, 66x2, 70, 75
Open 82
Miss 88, just a little too far out in front
Made 91 for a PR, hadn't hit 90 since last May.
Warmps 66x2, 80x2, 85, 90, 95, 100, 103
Open 105
Miss 109, 1 of 3 from judges for a pressout
Miss 112 for a PR attempt, bad landing on jerk and didn't have balance
2nd of 3 in weight class.
Happy w/ pr, disappointed with only 2/3 but close on both jerk misses, was really gunning for 200 total, maybe should've just gone for 109 again on 3rd attempt, instead of getting greedy with another PR attempt.
Team won. Despite being a bunch of crossfitters, they're all getting a bunch stronger.
High school kid finished the meet being the 4th HS kid in the state to ever go 300#+.
Really need to find a way to be able to go overhead at home, stupid low ceilings, but at least concentrated on squats for a couple months and now those aren't the limiting factor. Maybe moving the squat rack somewhere way I can go outside now that there isn't snow on the ground.

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Wed Apr 06, 2011 1:26 am

Monday
30 dball throws forward/backward 20/25/30# rafter
Back Squats 255 4x3, Front Squat 230 4x3, Deadlift 235x10, 275x8
Tuesday
Rowing 500m 1:28.4, Biking 25 minutes

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Tue Apr 12, 2011 2:47 am

Wednesday
Overhead Carry 24k 50 yards x5, Jump Rope 100f
Rack Carry 32k 50 yards x5, Jump Rope 100b
Farmers Walk 44k 50 yards x5, Jump Rope 100f
Thursday
Back Squats 265 4x3, Front Squats 235 4x3
FridaySunday Sick
Monday
1 arm Press 36k 5x5, 40k 3x3
Pullups +36k 4x3, 1x2, +40k 3x2
Dball Throws 20#, 25#, 30# fwd/backward 10 ea
Tuesday
Back Squat 275 4x3, Front Squats 245 4x3, Deadlift 315x5, 335x5
Last edited by Tim on Wed Apr 20, 2011 11:57 pm, edited 1 time in total.

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Tue Apr 19, 2011 2:38 am

Wednesday
Back Squat 285 4x3, Front Squats 225x3, 235x3, 245 2x3
Thursday-Sunday Vacation, Food Poisoning
Monday
1 arm presses 50, 55, 60, 65, 70, 75, 75, 75 x5
Pullups +50, +55, +60, +65, +70, +75, +75, +75, x3 +75 x2
Back Squat 260 4x3, Front Squats 225 3x3, 235 2x3, 255x2

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu Apr 21, 2011 12:00 am

Tuesday Rowing 19:20 something, 5k
Wednesday
Tire Flips 30
Burpee Pullups 25 1-2-3-4-5-4-3-2-1
36" Box Jumps 20 2x10
Back Squat 295 4x2, 265 2x3
Front Squat 235x3, 245x3, 255 3x3
Deadlift 295x8, 335x5

Tim
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Posts: 341
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Sun Apr 24, 2011 12:44 am

Friday Jump Rope
Saturday
Back Squat 265 4x3, 305 4x2, 315, 315
Front Squat 245 3x3

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu Apr 28, 2011 2:58 am

Monday
1 arm press 36k 5x3, 40k 3x3
pullups +36k 4x2, +40k 4x2
Wednesday
Rowing 5k 19:20
DB Bench Press 75#s 10, 10, 5
Dips 10, 10, 5
Back Squats 275 4x3, 285 4x2
Front Squats 275 2x2, 285, 255 3x3, 265 5x3
Deadlifts 350x3, 360x3

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Fri May 06, 2011 2:05 am

Sunday Front Squats 255 4x3, 260 5x3
Monday
1arm presses 36k x5, 40k 4x4, 44k 1x4
Pullups +36k x2, 40k 4x2, 44k 5x2
Wednesday
Thinker>Plyo Pushups 3x10
Pullup Hold>Pullups 10, 7, 3
Thursday
Back Squat 225,275,315,350
Front Squat 225,275,300

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Sun May 15, 2011 10:22 pm

Monday
1arm Presses 32k x6, x6, 36k x6, x6, 40k 4x4, 44k 2x2
Pullups 32k 2x32, 36 2x3, 40k 4x2, 44k 2x2
Tuesday
MTB Ride
Friday
MTB Ride

Tim
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Posts: 341
Joined: Sat Nov 18, 2006 1:15 am
Location: Madison, WI
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Tue May 17, 2011 10:12 pm

Monday
1arm presses 36k 3x6, 40k 4x4, 44k 3x2
Pullups 36k 4x3, 40k 4x2, 44k 2x2
Squats 185x5, 205x5, 225x5, 250x5, 275x5
MTB Ride 45 minute
Ride 45 minutes
Tuesday
40 minute Ride

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Sat May 21, 2011 3:13 am

Wednesday
MTB Ride
Back Squats 185x5, 205x5, 225x5, 225x5 Deadlifts 225x5, 255x5, 285x5, 315x5
Thursday
MTB Ride
Friday
30 min MTB Ride, 30 minute Ride
1 1/4 Front Squats 185x2, 205x2, 225x2, Back Squats 230x3, 255x3, 285x3

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Tue May 24, 2011 3:06 am

Monday
Jump Rope 100 f/b x5
1 arm presses 36x6, 40k 2x5, 44k 2x4
Swings 36, 40, 40, 44, 44 x20
Pullup +36x3, +40x3, +40x3, +44x2, +44x2
Squats 190x5, 210x5, 230x5, 255x5, 285x5
MTB ride

Tim
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Posts: 341
Joined: Sat Nov 18, 2006 1:15 am
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu May 26, 2011 12:39 am

Wednesday
Dball Throws over rafter 20#x10, 25#x10, 30#x10 forward/backward
Resisted Running 30 sec x4
PW Crawl 25 yds x4
Back Squats 190x5, 210x5, 230x5, 230x5
Deadlifts 230x5, 260x5, 290x5, 320x5

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Sat May 28, 2011 3:21 am

Friday
MTB ride
1 1/4 front squats 190x2, 210x2, 235x2
Back Squats 235x3, 260x3, 290x3

Tim
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Posts: 341
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu Jun 02, 2011 3:50 am

Monday
back squats 195x5, 215x5, 235x5, 260x5, 290x5
Wednesday
back squats 195x5, 215x5, 235x5, 235x5
deadlifts 235x5, 265x5, 295x5, 325x5
MTB ride

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Tue Jun 07, 2011 2:27 am

Thur MTB Ride
Friday MTB Ride
Front 1 1/4 squats 195x2, 215x2, 240x2
Back Squats 240x3, 265x3, 295x3
Monday MTB Ride, 12 mile bike home
1 arm press 32k 2x6, 36k 2x6, 40k 5x4
Pullup 32k 3x3, 36k 3x3, 40k x3,3,2
Back Squats 200x5, 220x5, 240x5, 265x5, 295x5

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Wed Jun 15, 2011 3:45 am

Tuesday 12 mile ride, MTB ride
Wednesday
Back Squats 200x5, 220x5, 240 2x5
Deadlifts 240x5, 270x5, 300x5, 330x5
Thursday
MTB Ride
Friday
Front 1 1/4 Squats 205x2, 225x2, 245x2
Back Squats 245x3, 270x3, 300x3
Saturday 70 mile ride
Monday 12 mile ride, MTB ride
Pullups 36k 3x3, 40k 2x2
1 arm Presses 36kx5, 40k 5x5
Back Squats 205x5, 225x5, 245x5, 270x5, 300x5

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Fri Jun 24, 2011 2:27 am

Tuesday bike ride
Wednesday
MTB ride
Back Squats 205x5, 225x5. 245x5, 245x5, Deadlift 245x5, 275x5, 305x5, 335x5
Friday MTB Ride
Front 1 1/4 Squats 205x2, 225x2, 250x2, Back Squats 250x3, 275x3, 305x3

Monday
1 arm press 40k 3x5, 44k
Pullup 32k 3x3, 40k 2x2
Back Squats 210x5, 230x5, 250x5, 275x5, 310x5
MTB Ride
Tuesday 15 minutes jump rope
Wednesday
15/15 10 minutes pushups 8s, body rows 8s
15/15 10 minutes PW pike ups 6s, PW curls 8s
Thursday
Front 1 1/4 Squats 210x2, 230x2, 255x2
Back Squats 210x5, 230x5, 250x5, 250x5, 255x3, 280x3, 310x3
Deadlifts 250x5, 280x5, 310x5, 340x5

Tim
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Posts: 341
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu Jul 07, 2011 2:54 am

Friday 20 min 5k row, dips 3x10
Saturday
Muscle Snatch 46, 49, 54, 59
Snatches 64x3, 68x3, 75x2, 77x2/3, 82, 86, 88xx, 80x, 80, 88x
C&J 66x2, 83x2, 94x2, 102, 108xxx, 100x
Monday
Press
Pullup 32k 3x3
Bike Ride
Tuesday Bike Ride
Thursday MTB Ride
Friday MTB Ride
Saturday Deadlifts 255x5, 285x5, 315x5, 345x5
Sunday Front Squats 210x2, 235x2, 260x2
Back Squats 210x5, 215x5, 235 2x5, 255 3x5, 260x3, 280x5, 285x3, 310x5, 315x3
Monday Wakeboarding
Tuesday MTB ride
Wednesday
Presses 32ks 5x5
Pullups 32k 4x4
Get Ups 32k 3x3
Bike Ride

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Sat Jul 16, 2011 2:55 am

Thursday MTB ride, 12 mile ride
Friday MTB Ride
Back Squats 205x5, 225x5, 240x5, 260x5, 285x5
Deadlifts 260x5, 290x5, 320x5, 350x5
Saturday 25 mile MTB Ride
Sunday
Front Squats 205x2, 225x2, 245x2
Back Squats 205x5, 225x5, 240 2x5, 245x3, 270x3, 295x3
Monday
Presses 36ks 6x4, Pullups +36k 5x3, Swings 36k 55
MTB ride
Tuesday
MTB ride
Wednesday, bike ride, mtb ride
Back Squats 210x5, 230x5, 245x5, 270x5, 295x5
Thursday, bike ride,
Friday
Back Squats 210x5, 230x5, 245 2x5
Deadlifts 265x5, 295x5, 325x5, 355x5
Last edited by Tim on Thu Jul 21, 2011 2:53 am, edited 1 time in total.

Tim
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Posts: 341
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu Jul 21, 2011 2:52 am

Sunday
Front 1 1/4 Squats 185, 205, 225
Back Squats 250, 275, 305
Monday
Press 36ks 5x5 Pullups +36k 5x3
Tuesday HOT
Wednesday MTB Ride
Back Squats 215x5, 235x5, 250x5, 275x5, 305x5
Dball Throws 20, 25, 30 10s forward, backward

Tim
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Posts: 341
Joined: Sat Nov 18, 2006 1:15 am
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Thu Aug 04, 2011 3:58 am

Thursday21
Monday
Presses 32ks 5x5 Pullups 5x3
Friday
Quick Run
Saturday
Olifting
Snatch 45x3, 60x3, 68x2, 75, 81, 86, 92xxx
Clean&Jerk 66x2, 77x2, 88x2, 100, 108xx, 114mj
Monday
Presses 36ks 5x5, Pullups +36k 44333
Pushups, Rows, Hindu Squats 20/15/10/5x3 (50 each)
Wednesday
Farmers Walk 44ks 150y (3) alternating w/500y+ run x3
MTB Ride

Tim
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Re: Bikes, Barbells and Bodyweight

Post by Tim » Fri Aug 19, 2011 1:51 am

Last two weeks, mostly MTB
Monday Presses 36ks 5x5 Pullups 36k 5x3
Wednesday Stair pushups x3, rope/cliffhanger x3
Monday 1arm Presses 40k 5x5 Pullups 40k 5x2
Burpee Pushups 25
PW Crawl

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