aiṓn

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Archive for the ‘Personal Best’ Category

May 13, 2017

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SATURDAY 10AM

HIP THRUST
305 lb – 20 reps x 1 set

KETTLEBELL SNATCH (24 kg)
10 minute set – 162 reps

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July 17, 2014

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THURSDAY; 6PM

WARMUP 45LB BAR – 20 REPS – RDL/SHRUG/CALF RAISE; OHP; GOODMORNING; OHS

TURKISH GETUP (UP/DOWN EACH SIDE NO RECOVERY = 1 TGU)

95LB Barbell
5 Minute Recovery

105.5lb Barbell (previous best 105 in 11/2007)

 

OVERHEAD PRESS / PLYOMETRIC PUSHUP
135 X 1
pushup
155 X 1
pushup
135 X 4
pushup

KNEELING SINGLE ARM OHP

45s x 5 each side
50lbs x 5 each side
52.5lbs x 5 each side

RING PUSHUP (FEET ELEVATED)
2s x 10rep

Written by SJ

July 17, 2014 at 5:07 pm

July 8, 2010

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TRAINING: Thursday; 5PM; GC

ROW
2000Meters – 150watts
5min recovery
2000Meters – 230watts; 7min38.5secs (10 second personal best)

SQUAT
185 x 5

DEADLIFT
3 sets of 225 x 8

BENCH PRESS
2 sets – 185 x 8
1 set – 205 x 3

MEDICINE BALL (overhead slam to ground)
2 sets of 10 (10lb)

PULLUP
3 sets of 3 – body weight (wide grip; 7 secs static hold – L sit at top)
1 set of 10 (+26lbs)

AB/MID TORSO
L-Sit on Dip Bars (low leg) 5 x 8 seconds
V-Up Tuck x 10

KB SNATCH 24kg
1 x 10 each side.

6.14.9

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WORKOUT DESCRIPTION Sunday; 9:30AM; Strength

WARMUP – Dynamic Mobility – 30 minutes

DEADLIFT (Conventional)
380lbs x 3

ROWING INTERVALS
500 meters 2min. 6 secs
1 min recovery
500 meters 1min 58 secs
1 min recovery
500 meters 1min 50 secs
4min recovery
250 meters – 46.6 secs (previous best – 47.8)

ATOMIC PUSHUP/LOW ROW

30 Pushups
1 min rest
23 low row (exausted from intervals)

 

Written by SJ

June 14, 2009 at 5:56 pm

Deadlift Personal Best

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WORKOUT DESCRIPTION: DEADLIFT 1RM; 7:00PM.

MOBILITY DRILLS

DEADLIFT (1RM:  5 min recovery between sets)
400 x 1 (Conventional)
405 x 1 (Conventional)

WEIGHTED PULLUP
70LB X 3

SPINE/TORSO
Oblique isometric twists

SUMMARY
My last attempt at 400lb was September of last year, and I strained my psoas failing to get it above my shins. Today, 400 was a “warm up” lift. Both reps came off the floor fast, slowed briefly then shot up. Raw lifts – barefoot with some chalk.  At 167lbs a 405lb dead is 2.42 x body weight. My 1RM is probably 410-415. I began active recovery last night – iced my back and lower body and did some mobility work.

Written by SJ

August 26, 2008 at 8:26 am