Tim 2008 - The Importance Of Consistency

[tim_mcf]

6/11/08:

deadlift
singles - 135, 185, 225, 275, 315
340x3 (10 pullups), 350x3 (8 pullups), 340x3 (6 pullups), 320x3 (4 pullups), 320x3 (2 pullups)

treadmill
30 seconds each at 2.5 mph, 3, 3.5, 4, 4.5, 5, 5.5, 6, 6.5, 7

Then I realized that I forgot to change into my running shoes, so I took a break long enough to do that and continued:

400m repeats at 7.5 mph, 8, 8.5, 8, 7.5; 1 minute at 3 mph before, after, and in between each repeat. Total of 1.99 miles in 21:26.

[minime]

nice deadlifting tim!

[tim_mcf]

6/12/08:

clean
135x5, 5, 5

AMRAP, 20 minutes:
-row 200m
-5 manmakers, 25 lb db's

I finished 7 rounds + a 99m row.

Then, swam 10 easy laps in roughly 15 minutes.

[minime]

great consistency last few days tim, keep it up!

[tim_mcf]

6/14/08:
Bear Complex
-power clean / front squat / push press / back squat / push press
-7 reps each round, can not put the bar down until the end of the round
-5 rounds for max weight, no time factor

Previous PR was 105, from 9/26/07. Today I did 85, 95, 105, 110, 115 PR

Treadmill
1 minute each at: 2.5 mph, 3 mph, 3.5, 4, 4.5, 5, 5.5, 6, 6.5, 7, 5, 7.5, 5, 8, 5, 8.5, 5, 9, 5, 9.5; then let the machine cool me down. Total of 2.2 miles in 25:00.

6/15/08:
bench press
singles - 135, 145, 155, 165, 175
180x8, 180x8, 180x7, 180x7, 180x5, 180x4 (fail on 5)

back squat
singles - 135, 155, 175, 195, 215, 235, 255, 275, 295, 315
135x20

C2 Rower
1000m in 3:52. Nice finisher.

[tim_mcf]

6/16/08:

I came up with the title of this one immediately after finishing the workout. Lots of "looks" at the globogym today, which was fun. BTW, a "Captain Bluebear" complex is like a one-arm Bear Complex...which makes me think of a bear with a peg-leg...which makes me think of pirates...Captain Bluebeard was a pirate...hence the name. You take one kettlebell (although I used a dumbell today) and perform the following as a complex: clean / squat with it on your shoulder / push press / overhead squat / snatch.

Ass Whoopin' (35 lb dumbell)
-1 rep, rh Captain Bluebear
-2 burpee pullups
-3 reps, lh Captain Bluebear
-4 burpee pullups
-5 reps, rh Captain Bluebear
-6 burpee pullups
-7 reps, lh Captain Bluebear
-8 burpee pullups
-9 reps, rh Captain Bluebear
-10 burpee pullups
-10 reps, lh Captain Bluebear
-9 burpee pullups
-8 reps, rh Captain Bluebear
-7 burpee pullups
-6 reps, lh Captain Bluebear
-5 burpee pullups
-4 reps, rh Captain Bluebear
-3 burpee pullups
-2 reps, lh Captain Bluebear
-1 burpee pullup

Finished in 31:38. Really really hard.

[JDR3]

Ouch!

Now that is a good way to kick your on ass!

Workouts looking good Tim. Since I have been playing with the C2 rowing machine, your 1,000m time caught my attention. My guess is that you had to work for that one.

I'd like to see a time for your best effort at 500m. I'm guessing you could do sub 1:40 on a good day.

[tim_mcf]

JDR - you should try it!

Pierini - thanks for dropping in. I like the C2, would sure love to purchase one (if only I had an extra $900 or so lying around unused). I'll see if I can get you a 500m time some time this week.

6/18/08:
deadlift
singles - 135, 185, 225, 275
315x5x5

treadmill
Various random fartlek intervals...total of 3 miles in 27:49.

[minime]

I am putting my money on a 1:30 for the 500m.

sometimes I wish I weighed 200+ lbs (lol)

hey how is your diet these days tim? Is it the angel or the devil on your shoulder that wins out more often?

[tim_mcf]

Minime - there is no angel on my shoulder. Or rather, there is but he's got a lot more important things to be whispering at me than stuff about the diet. So, I guess that answers that...

6/19/08:
clean and jerk
135x3, 145x2, 155x2, 165x2, 170x1, 175x1, 180x1 (fail on the jerk)

ohs
75x20 - tied PR for 20

C2 Rower
500m in 1:36.9

Good workout Tim.

Were those squat cleans or power cleans on the C&J? I'm sure you are good for higher lbs. on those with some technique-specific training.

Thanks for the 500m post on the C2. You give me something to chase. How did you feel at the end of it?

[tim_mcf]

Squat cleans. My PR on the clean alone is 200 lb, with a jerk 185. And I would love some technique-specific coaching. At the end of the 500m I was wiped out. Breathed hard for 5 minutes. That was a durn hard minute and 36.9 seconds.

[tim_mcf]

6/20/08:

AMRAP, 20 minutes:
-10 pushups
-10 box jumps, 20" box

I finished 13 rounds.

Then, swam 1/4 mile in roughly 14:30.

[tim_mcf]

6/23/08:

back squat
singles - 135, 185, 205, 225, 245
250x5, 5, 5, 5, 5

Get Up - DB's
singles - 45, 47.5, 50, 52.5, 55