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Post by gti steve on Jul 14, 2008 10:38:42 GMT -5
New program, new thread! Here we go. Following the Mark Rippetoe protocol for the 5x5 (OH press emphasis) paired up with CrossFit.
Routine should run like this
5x5 CF Workout 5x5 OFF 5x5 CF Workout OFF
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Post by gti steve on Jul 14, 2008 12:15:22 GMT -5
felt easy today, but im sure itll ramp up
CF Warm Up
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Squats 195 x 5 195 x 5 195 x 5 195 x 5 195 x 5
OH Press 85 x 5 90 x 5 95 x 5 105 x 5 115 x 5
Power Cleans 115 x 5 120 x 5 130 x 5 140 x 5 150 x 5
Weighted Dips + 15 x 5 + 35 x 5 + 50 x 5
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Post by fit on Jul 14, 2008 14:17:44 GMT -5
Crossfit and 5x5? You trying to kill yourself? #bbenchpress4zy# #aseeingstars5gt# #smileygrouplaugh5js#
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Post by gti steve on Jul 14, 2008 14:28:26 GMT -5
Eventually!
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Post by mrky03 on Jul 14, 2008 18:40:28 GMT -5
That's what I like about you Steve, you're never afraid to try something new!
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Post by gti steve on Jul 15, 2008 7:35:38 GMT -5
Oh please. You only visit my blog to view my avatar. #arollseyes3zc#
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Post by mrbeefy on Jul 15, 2008 10:09:14 GMT -5
Yea...but don't we all?!?
"Trying to kill yourself?" How does that go again,, "Be a great looking corpse!"
Hard core brother...I LIKE IT!!! KEEP HITTIN" IT!
Frank
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Post by gti steve on Jul 15, 2008 10:25:29 GMT -5
Thanks guys!
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Post by gti steve on Jul 15, 2008 12:03:17 GMT -5
CF Warm Up
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BEAR Complex 7 sets- power clean front squat push press back squat push press
for 5 rounds. never letting bar rest on ground
Rd.1 x 95 Rd.2 x 115 Rd.3 x 125 Rd.4 x 130 x 5 sets Rd.5 x 130 x 4 sets
brutal
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Post by mrky03 on Jul 15, 2008 19:02:37 GMT -5
Bear complex huh? The avatar doesn't hurt though! ;D
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Post by gti steve on Jul 16, 2008 12:10:57 GMT -5
Squat 175 x 5 175 x 5 175 x 5 175 x 5 175 x 5
Bench 150 x 5 150 x 5 150 x 5 150 x 5 150 x 5
Deadlift 255 x 5 255 x 5 255 x 5 255 x 5 255 x 5
Pullup (Underhand) +15 x 5 +25 x 5 +40 x 3 (next time will be 5)
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Post by gti steve on Jul 18, 2008 13:40:21 GMT -5
CF Warm Up (modified)
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Squat 160 x 5 175 x 5 185 x 5 200 x 5 215 x 5
OH Press 105 x 5 105 x 5 105 x 5 105 x 5 105 x 5
Power Clean 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5
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Post by Roger on Jul 18, 2008 15:34:48 GMT -5
That's some killer training Steve
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Post by gti steve on Jul 21, 2008 12:55:43 GMT -5
Squats 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5
OH Press 95 x 5 105 x 5 110 x 5 120 x 5 125 x 5
Power Clean 135 x 5 145 x 5 155 x 5 165 x 5 175 x 4! Damnit
Dips +20 x 5 +45 x 5 +55 x 5
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Post by fit on Jul 21, 2008 13:04:55 GMT -5
How's your recovery been? 3 on 1 off OK?
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Post by gti steve on Jul 21, 2008 13:08:29 GMT -5
Yea its been going great. I tried the CrossFit 2x a week but thats rough because it hinders the next 5x5 workout. I may have to play around with it and see what meshes with it.
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Post by Roger on Jul 21, 2008 18:31:03 GMT -5
Training impressing the hell out of me. Great job steve
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Post by gti steve on Jul 21, 2008 19:01:42 GMT -5
Thanks Roger!
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Post by gti steve on Jul 22, 2008 12:00:32 GMT -5
CF Warm Up
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Row 2K for time
8:41
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Work on snatch form and power cleans/push jerks.
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Post by gti steve on Jul 23, 2008 12:10:23 GMT -5
Squat 195 x 5 195 x 5 195 x 5 195 x 5 195 x 5
Bench 165 x 5 165 x 5 165 x 5 165 x 5 165 x 5
Deadlift 275 x 5 275 x 5 275 x 5 275 x 5 275 x 5
Underhand Chins +20 x 5 +30 x 5 +40 x 4! Damnit again! need to get this to 5
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