This is for those interested in circuit training..this makes crossfit look like childs play!

http://www.navyseals.com/workout-day-0

been having a tough time with most of my upper body stuff lately, so I decided to drop the weight down 10% on my upper body stuff and advance from there. One of the tricks I picked up from Practical Programming for Strength Training, same guys as Starting Strength.

This morning's work sets:

Squat
275x5
285x5
295x5 New PR

Bench
165x5 3 sets

Power Clean
115x5 3 sets

I'll start raising the weight again next workout and see how it goes.

Good Chest/Tri day today....off to work shortly

off to the gym in a few pull day
benched yesterday and it sucked
445x2 3rd rep was a mess.

Most would be quite happy with 2 reps at 445, Frank. :-) :-)

This is my first month of Crossfit. I was planning on going this morning before work, but my calves said otherwise when I got out of bed. Tough workout Saturday and Monday caught up with me.

It's been a couple years since I've been in the gym. Feels good to be working out again.

Why be happy with 445 when 500 is so close :-) :-)

Deadlifts tonight. Took forever to get my final set, pulled 600x2. Felt a third in me but wasnt in the mood to rock it out. Been messing around with my stance. Think I have found a groove that gives me some good pop out of the bottom.
Tired bout to head off to bed.

Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I *might* have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out. :-) At least I was giving it my all. :-) :-)

Happy lifting to all!

Careful with that. Pushing 60lbs over your current max is a big jump.

I meant 455 -- just 50lbs. I have a rule with deadlifts: only use 45lb and 25lb plates. Stupid? Maybe. Fun? Definitely. :-) :-) :-)

Hah. I have fun some days seeing how many 2.5lb plates I can fit on the bar after the 45s...

Felt pretty good this morning. Pushed the weight on squats and on deads. Got three good reps out on my dead set and took too long between reps, dropped intensity. Didn't try the 4th rep. I'll crank out 5 next time. Backed off 10% on the press as I've been a bit stuck there for a week or two.

Squat
285x5
295x5
300x5 New PR

Press
115x5 3 sets

Dead
225x5
265x3 New PR

Felt tired this morning. Third intense day in a row. Legs yesterday and then did triplex from the ground today; but I just didn't have as much juice out of the hole as I usually do.

Today I did (from the ground):

Close-Upright: 135 x 3, 155 x 3, 175 x 3
Medium-High: 225 x 3, 245 x 3, 265 x 3
Wide-shrug+: 275 x 3, 295 x 3, 315 x 5 (hang)

Followed that up with some 200lb pull-down abs (3 sets of 12,10,10). Tried to do wome bicep work after that; but I was just out of energy. Seriously -- tried to do one rep and just said "eff it." :-)

Not a bad day; but not a great day....

No lifting for me for the rest of the week. Tennis elbow flared up yesterday after playing handball with some friends without warming up my arm enough. I got hit in the elbow mid throw too and today elbow hurts like hell. A lot of icing and taking it easy and hopefully will be ready to rock for game on Saturday

Rocked the back today.....Bent Over Rows, T-Bar Rows, Deadlifts, Dumbbell Rows, Pull-ups, Pulldowns. I am all rowed out. :-)

Glad ya guys are tearing it up good!
Off to the gym in a little to do some assistance junk.

Tear it up too, Frank!

Back from the gym.
Nothing special to be honest. I felt fat today.

Welcome to my life. :-)

LOL