%'s

A1. high bar back squat @ 20X0; 1,1,1,1,1; 180 sec
A2. bench press @ 20X0; 1,1,1,1,1; 180 sec
rest 5 min after last set of bench press
B1. high bar back squat @ 20X0; 85% of the 1RM above amrap x 1 set; rest 180 sec
B2. bench press @ 20X0; 85% of the 1RM above amrap x 1 set
rest 5 min after bench press set
C1. amrap air squats in 20 sec; rest 10 sec
C2. amrap push ups in 20 sec; rest 10 sec
4 sets

1. post 1's and reps for bench and squat and total reps for tabata protocol
2. also post what your post wod fuel is and why you chose that

pinkies on the knurling for bench press
ass to grass for all squats
chest to deck, not belly to deck for push ups

the reps one can perform with 85% of their 1Rm in these 2 movements says a lot about your neuromuscular efficiency; this will be discussed on rest day as well as how to arrange training to ensure you're doing what YOU need to do to make the machine more efficient.

62 comments:

joey warren said...

some help from anyone out there, for the reps for the squats and bench press, 1,1,1,1,1, should we be building up to our 1 RM where the fifth set is maxed out, or should we try to stay at a heavy 1 rep for 5 sets? Thanks in advance

Geoff Aucoin said...

I can't quite tell from the video, but was the old man blubbering again? Wish I was there!

Steve Smith said...

Interesting: I was reading through some old CF Journal articles and saw the diagram that places nutrition at the base of athletic development, followed by metabolic conditioning. Gymnastics was third. In the pole on this blog I know I voted for gymnastics as did most. Interesting that nutrition and metcon were not choice, and I didn't even think of them.


Did a bunch of bench and high-bar squats yesterday. Outstanding.

Have a great day, everyone.

Matt said...

I'm thinking of switching from main site to OPT's wod. When are the rest days? Thanks

dontpanic356 said...

Matt, Its 3 on 1 off just like the main site.

Chad Action Brandt said...

Thank you James and Leighanne for the great company, your thoughts and hooking me up with some sweet dinner before the drive home yesterday :-)

Hero WOD:

BIG AL (my grandfather)
As many Rounds in 20min
10 Power Snatch 75#
10 Ball Toss Hip Smasher 14#
10 GHD Sit-ups
ROUNDS = 9

video:
http://actionconditioning.blogspot.com/

Garage Crossfitter said...

High bar B.S.- 225,245,255,265,275
Bench-195,205,225,230(f),225

High bar B.S. 235 x7 (reps 5 and 6 I took 1-2 sec at the top to gather breathing, opps)
Bench 190 x 7

Tabata 19,20,20,20 squats
20,16,11,13 pushups (really focused on hitting chin and chest on all reps, much harder, i was def hitting top of my belly before)

reps=139
Lish counted tempo on all reps.

fuel
40 p
40 c

I choose the 40p due to the heavy workload and tempo with the powerlifts. I choose 40c due to the workout taking me 1.5 hours and the mini metcon at the end.

30 min later 2 tbl cashew butter and 2 oz chix. 45 min after that balanced PFC meal.

PTS said...

high bar- 195,205,225,245,265
bench 195,205,225,235,240

amrap squat at 225- 8 reps
amrap bench at 205 5 reps

squats - 81
pushups- 76
157.

stopped the squat and bench for parts A and B when I couldn't keep the tempo.

bench and pu's were a little low from all the pressing movements in my hero WOD from yesterday.

post wod fuel 45gp and 20g c. Chose this b/c the metcon was short and that is how the fueling has seemed to go. PFC meal 50mins later.

Brent Maier said...

What is the significance of this clarification? "pinkies on the knurling for bench press".

Rippetoe's always specifies that the thumb should always wrap around the bar. I'm sure there is a reason but I can't think of any way of avoiding pinky contact with knurling.

Joel B. said...

I am thinking the clarification means to put the pinkie on the knurling marks to avoid an overly wide BP grip. That is pretty funny though! Imagining a hoity toity bp'er like a cup of tea...haha

Anonymous said...

amrap?

Robin Lyons said...

OPT-
Just a question not a challenge.

Doesn't muscle fiber make-up influence your ability "more" when performing amrap at 85%1RM.

A highly aerobicly trained athlete has been shown to perform a lot more reps at 85%+ of their maximum
(12+) because of their abundent slow-twitch muscle fiber make-up...

So when you have us rep out at 85% 1RM in Squat and Bench is the neuromuscluar ability judged by the efficiency to recover after the series of 1RM Singles? Or the influnce of working 2 compond movements at a high Rep maximum?

Looking forward to your response...and the workout

Matt said...

Do you alternate the heavy singles...squat,bench,squat,bench etc.?

Jefff said...

Anonymous - AMRAP = As Many Reps As possible

Matt -
A1
Rest 180
A2
Rest 180
A1...........


B1
Rest 180
B2


C1
Rest 10 secs
C2
Rest 10 secs
C1.........

dontpanic356 said...

I was hoping to have a workout partner for this one, but had to do it alone.

High Bar Back Squat:

275, 305, 315, 335, 345

Bench:

235, 245, 265, 285, 295

Might have been able to go higher on both of these, but didnt feel comfortable without a spotter.

B1: 85% of 345 = 290 for 8 reps
B2: 85% of 295 = 250 for 7 reps

C1:20, 19, 18, 19
C2:26, 24, 18, 16

Post workout: 30g P, 30g carb

Why? because thats what my can of tuna and bowl of oatmeal came out to....i suck at nutrition knowledge.

Ali Jansen said...

A1.HB Back Squat: 185, 195, 205, 210, 215 (PB)
A2.Bench: 115, 130, 135, 135, 135

B1. 185 for 7 reps
B2. 115 for 4 reps

C1. 22,21,20,21
C2. 13,10,11,11

Post Workout: Scrambled Eggs and a Plum. Why? because I have the hardest time eating right after a workout as I seem to have no appetite and it's all I could bring myself to eat.

I LOVED this workout! Lifting heavy sh%t is my favorite!
THANKS DUDE!!!

Steve Smith said...

I'm noticing both a physical and mental learning curve with these WODs.

Previous 1RM for squats with hips just below kneecaps and no time standard was 505lbs. Significantly different here.

A1: 365, 375, 375, 385, 385
A2: 265, 275, 275, 285, 285
- Think it would have been possible to go a bit heavier on each. Still learning the ROM and time standards.

B1: (Squats): 330 x 10
B2: (Bench): 245 x 7
- Think I had one, maybe two, more squats in me. Maybe.

C1: 23, 23, 22, 23,
C2: 21, 21, 24, 24
- Felt fine. Pushups were chest, chin, and hips touching, for the most part. It did get sloppy at the end (hence 24 reps, I think).

Post:

Prot: 50g Whey Protein mix
Carb: 50g from two bananas

Why? Bananas because "Paleo for Athletes" says they're good post workout, quickly absorbed. Whey because it's easy to drink post workout; I can't eat meat for a while afterwards. Would normally use "Endurox" recovery drink for carbs, but we got bananas in the last supply drop.

Stretch and TP Roller

rwcorson said...

Brent, OPT is talking about grip width for the BP, pinkies touching the knurling. You still have your thumb around the bar.
Joey, you should get to your 1 RM as you take 85% of that for B1 & B2.
Geoff, OPT was very emotional. He was very appreciative and the moment was special for us all.
To all the Original Dawgs, I thank you for your contributions, for the poster/gift and otherwise. I have 18 posters left, some of you indicated interest while it was in the works. I'll take your orders first and then any that are left are first come, first served. Please email me and let me know where to send it. The cost is $25.00 CAD. If you pay me by internet banking, add $4 (the fee the bank deducts) and the cost of shipping, around $10?
I'm skipping today as I just had a serious massage session and I'm wrecked.

Laura said...

Back Squat- 130/135/142.5/147.5/152.5
Bench Press- 93/98/103/108/113 (F)--form felt off

B1: 130 # 5 reps--legs tired, could have done more, but only if I took a break at the top!
B2: 95#(slightly more than 85%)-7 reps

C1: 75 squats
C2: 56 pushups
Total: 131

Surrey Sterling said...

Yes, Really cool gesture there TOD (The Original Dawgs) nice poster and gift!

A1-275-290-300-318-318
A2-skipped this as I did 55 BW yesterday.
B1-288x5 New PR
C1- 20-19-20-21
C2-16-13-13-10

Scotty Hagnas said...

Left knee unhappy today for sure after yesterday's sandbag carry and lunges. Tried to do the squat fiber test as well as I could, but I am sure my poor result is partly inhibition from the knee. However, I have done a similar test just around 6 months ago...I'll check my training log and see how that one went and report back later with that. Today:
A1: 245, 250. This was tough, pretty sure I wasn't getting more. 240, then skipped the last 2 singles.
A2: 185,195,200,210,215 Might have been good for a little more, the last set easier than I thought. Running out of time, though.
B1: BS 212.5 x 2 Only two reps at the strict tempo.
B2: BP 182.5 x 2 Two reps again, similar to what I remember doing last time I did this.
C1: 21,20,22,21
C2: 21,17,13,10 (bit sore from pu on Sat, and burpees yesterday..)
Did 3x8 with 12lbs in the side lying lateral raise, and 2 sets of left arm DB presses.

PWO: Lean grassfed ground beef, yams. 40p/30c Also, 3g taurine, 300mg magnesium.
40g protein as a high intensity strength effort, but I felt 30g carbs would be sufficient as the overall volume pretty low. MG and taurine to help calm the nervous system. Also, 10g BCAA before and during the workout.

YOUNGMANRUMBLE said...

5'10/ 172 / 29yrs old

Felt really strong today...

WU
1000m row
20 Dowel rotations
Duck Walks
Samson Lunges

A1. 264 - 286 - 308 - 319 - 330PR
A2. 269 - 280 - 289 - 293PR - 298* (A bit of help but not much)

Please insert jokes here when your bench is in the vicinity of your squat...

B1. 288x6 PR
B2. 255x6 PR

C1. 17 - 17 - 17 - 17
C2. 20 - 16 - 15 - 14



Chowing down on some tukey / buffalo / kale / butternut squash / fruit to go snack

Scotty Hagnas said...

Forgot to mention - solid food PWO today; I try to reserve liquid PWO for more intense efforts and high volume sessions.

OPT said...

Steve, poll was to include physical training only...next one will change things
Matt, we are on the 3 on 1 off split but that might change based on how everyone is doing
Brent, pinkies on knurling is to create standard position for everyone...and i am opposed to thumb over bar...this is not transferable and i've never seen anyone pinch or pull with the grip open like that...powerlifting fine, fitness..maybe not
Matt, when it is A1, A2, you alternate them back and forth with 2 minutes rest or rx'd rest in b/t sets
Robin, you're asking what i'm getting into tomorrow...i have only stated so far that 85% of your 1RM helps determine your efficiency...NM ability is judged by how many reps you get relative to your 1RM at 85% loading...5 minutes is lots of rest and both of these movements together are an indirect method of determining an upper and lower assessment of that..what you will realize is that you are programmed to do certain energy systems well and some poorly and how you blend these is imperative in your growth as an athlete NO MATTER what sport you choose...i hope that clarifies a little, i look forward to your feedback on your experiences with this tomorrow

Leighanne said...

A1. 128, 138, 143 (form not the best), 143, 145. 5 only rested 90 sec between first 3 sets as i can't read!
A2. 88 93, 93 (f), 88, 88 i guess i should have stayed at 93 in attempt to get it.
b1. 123 x 3(my mind shut down on rep 3)
b2. 80 x 6
c1. 19,18,21,21 - pushed hard
c2. 6, 4, 4, 3 - from toes, getting better, need to drop faster as i get stronger.

2 of my worst strength moves, not too happy with #'s, oh well, needed some practice!

happy with the kipping pu practice in warm up, thanks Todd for your awesome tips.

"poundis" or as Hannah would say "pound it"

Michael FitzGerald said...

A1. 316
A2. 220, 225(f)
B1. n/a - tweaked back
B2. 187 x 6
C1. 21/21/21/21
C2. 28/23/19/15

SteveC said...

A1. 315
A2. 285
B1. 260 x 8
B2. 235 x 4
C1. 22/23/22/21
C2. 27/22/18/15

Fuel: 30g whey + some broccoli

Question:

I read a post on CFFB about fasting once a week to get the hormone balance back on track. Anyone follow this?

http://www.crossfitfootball.com/forum/viewtopic.php?f=5&t=142

joey warren said...

A1. 225,245,255,275,295
A2. 205,225,245,265,275
B1. 250x5 (felt my back tweak a little on 4th rep)
B2. 230x5
C1. 19,20,20,20
C2. 22,22,21,20

30gC,40gP (Yam, 2 scoops egg white protein powder)
Low carbs dues to low volume of metcon, my protein is higher with the higher loads

Ryan G. said...

a1 BS - 265/275/285/295(f)/295(f)
a2 BP - 165/185/195/205(f)/205(f)

b1 - BS @ 242 = 13
b2 - BP @ 165 = 7

Tabata

Squats - 76
Push up - 47 ( yikes )

Total: 123

Recovery
1 scoop whey = 30g P
1 scoop Recoverite = 20g C / 10g P

PTS said...

Those that have set PR's today, is that a PR at the tempo or a PR period? Just curious to see what type of PR's were being set.
Thanks

Gord said...

A1. 255 -legs felt like rubber as I did front squat in my hero wod
A2. 235
B1. 4 reps of 216...the no pause at the top is the killer
B2. 7 reps of 199

Didn't do part c due to time constraints today

Brian Maier said...

W/U: 1000m row, 75 unbroken d/u's (new pr)

A1: 255,275 - felt sharp pain in my knee so stopped at 275.(lack of proper warmup due to time constraints)
A2: 205,225,235,245,255
B1: 225 X 6 (took it easy)
B2: 215 X 6
C1: 20,20,20,20
C2: 25,22,17,15

Post WOD fuel immediately following workout: protein shake consisting of 1 cup green machine, 4 frozen strawberries, 2 scoops whey protein powder, bcaa's and glutamine. 45g carbs, 30g protein.

30 min later: drank premium protein shake w/ 5g carbs, 30g protein.

I usually go higher carbs after workout but due to lower volume and higher weights, I increased protein intake and lessened carb intake.

Joel B. said...

Well, this is just embarrassing.

A1: 205, 215, 220, 225, 225
A2: 185, 190, 195(f), 190, 190

B1: 190X7
B2: 160X8

C1: total: 80
C2: total: 64

PWO fuel is 35g protein, 30g carb. chicken breast, yam and blueberries. Amounts because it seemed right for volume. I like meat and yam/fruit after workouts because it tastes good and is good for me. Seems that yams are good for recovery too. Heard it lots of places, and it seems so based on my trial and error too.

Scotty Hagnas said...

I checked my old logs; seems I did the bench press test this February with similar results. 1RM 220 lbs; 85% 187.5 = 2 reps. Both at 40X0 tempo.
I was sure I did the squat, too - I know I have at some point, but I haven't been able to find it yet... pretty sure I got 3-4 reps @ 85% when the knee was healthy.

Anyone out there have a good way to index various benchmarks in a training log? I've got these great records, but it is very hard to find some things if I don't remember the exact date!

Scotty Hagnas said...

Steve C-

I have employed intermittent fasting periodically for over 5 years. For the first four years, I almost always fasted for a minimum of 15 hours, and up to 24 hours about once a week.

Lately, I've been fasting only about once a week - 15 to 18 hours. Sometimes, I'll not fast and instead just eat very lightly as Robb suggested. I am presently trying to add a bit of lean mass, and this approach has worked well.

I reduced my fasting last year when my workload and schedule became too hectic. Fasting is another stressor on the body, so if one's life already is excessively stressful, then adding IF is not a good idea. If you decide to try this, first make sure your diet is on track, then start w/shorter fasts, as John mentions.

funinthesun said...

A1: 105, 115, 125, 135, 145

A2: 70, 75, 80, 85, 90, 95...not great form last try.

B1 123lbs 7reps

B2 80lbs 8reps

Squats 21,19,20,19
Pushups 11, 10,9,10

Total 119

PwO fuel Geoff pancake (2eggs,apple, cinnamon, blueberries)

Paul said...

A1. 255, 275, 285, 295, 300F
A2. 235, 245, 260, 265, 270F
B1. 85% of 295 = 250 = 5 Reps
B2. 85% of 265 = 225 = 6 Reps
C1. 80
C2. 86
Total 166

Post fuel; Chicken and cantaloupe

deejay said...

A1 - 365#
A2 - 255#
B1 - 310# x 4
B2 - 215# x 4
C1 - 21/20/18/19
C2 - 20/15/11/10

Not at all happy with any of these numbers. Hit a huge wall on both squat and bench, I made each of those 1RM's above very easily, but couldn't add 5 more pounds to each for the life of me, 2 or 3 more failed attempts at slightly higher weight but just couldn't move it... I think I know why this performance was shitty, so I won't whine anymore...

Anonymous said...

RogerC

A1 155, 175, 195, 225, 225
A2 225, 235, 245, 255(fail) 245

B1 180 = 10
B2 295 = 6

C1 =14, 14, 14, 12, 12....legs had nothing???
C2 = 12, 10, 8, 8, 6

Post nutrition...scoop whey protein + scoop glutamine

one hour later, 6 oz baked chicken salad (spinach, roasted peppers, pumpkin seeds, feta cheese, dried cranberries)

Brent Maier said...

38/6'2"/195

A1) HB BS: (100/110/140/150/160kg) 352# new PR by 22# set in Aug '07
A2) BP: (60/70/100/110/115kg) 253# new PR by 245# set sometime in '07

B1) HB BS AMRAP: (7 reps @ 136kg)299#
B2) BP AMRAP (5 reps @ 97kg) 213#

C1) Air Squats (22/22/22/22) = 88
C2) Push Ups (25/14/12/11) = 62
Total: 150

Notes:

Squats - Had to do this at 24 hour fitness today as I don't have a bench. Was a little scared going into the max attempt tonight as I looked at the bar bending on the rack. Got a standing ovation at the gym for my final squat.

Bench - Seemed weak but it was a new PR so I can't complain.

Tabata: In the past I would hold a 20 average but for some reason tonight, making 22 was not a problem every round. Legs were firing on all cylinders!

So what do the numbers say about us coach?!

Pfeifdog said...

A1 335, 355, 365, 385, 405
A2 99, 110, 121, 132 ,143
sub'ed weighted ring pushups because i don't have a bench
B1 345 = 9
B2 120 = 3

C1 = 21, 21, 15, 15
C2 = 17, 14, 14, 11

squats felt real good, could have went heavier but i have not squatted 405 in 5 years.

Post WOD: 45g Isopure whey, half apple.

Robin Lyons said...

BSq- 215/225/230/235X X (230lb)
BP- 145/150/160/165/ X (165lb)

85% BSq 195lbs for 6 reps
85% BP 140lbs for 6 reps

Tabata x 4 Squats 18/19/19/19
Tabata x 4 Push ups 19/14/12/9

I haven't 1RM in awhile ...and it shows...I am a little disappionted on my 85% rep max rep count...SO JAMES does this tell me I am Fast Twitch dominate OR my neuromuscular system is not efficient??
Also...since I have been CrossFitting (2007)I have sacrificed some stength in all my compound mov'ts...but improved in other areas. I placed 9th in CF Games 2008...failed to make this years games b/c of Handstands :-( (Great Basin Region)In my 20's I was and Elite Track and Field Athlete (Thrower) so lifting heavy was an everyday regimen. Now as a CrossFitter there are so many areas to focus on that my strength has taken a back seat...I saw your strength stat comparison with Poliquin programming and CrossFit...your strength % were hardly affected. Whats up??

Age 25 Full BSq 285 x 3
Bench 220lb x 1

Age 30 Full BSq 250 x 2 (CF)
Bench 185lb x 1

Age 32 Full BSq 230 x 1 (CF)
Becch 165lb x 1

Look forward to hearing your input

Pfeifdog said...

I chose 45g of whey because of the amount of heavy weighted movements and a half an apple because short metcon and my bwt is above 12%

Pfeifalife said...

A1 335, 355, 365, 385, 405(low, but ugly as sin)
A2 +121, +143, +154(f), +143, +148
sub'd weighted ring pushups because i don't have a bench, bodyweight is 220.
B1 345 = 3 (back was gone, and when the transmission is out you can't put power to the ground!) my brother killed this one, 1rm is prolly higher than 405!
B2 +125 = 5 (again used weighted ring pushups {148*.85=125})

C1 = 21, 20(started late as i was the one tasked with recording weights during rds), 18, 17
C2 = 23, 18, 18, 14

again squats started getting ugly as back was giving, didn't hurt, just wasn't holding up its end of the deal. suppose flexibility is the culprit. metcon portion felt fast for the first round or two then it slowed down.

Post WOD: 40g Isopure whey. heavy in the weights and metcon was really short so I didn't feel the need for any carbs.

David X said...

Great WOD!

Worked on two fo my weaknesses and I discovered that I'm improving pretty quickly in both.

A1. 300/300/300/280/280
300 is my PR going A2A.
A2. 210/210/210/210/210
I acually hit 225, a new PR but I counldn't manage the tempo.

B1. 255x7
B2. 180x10

C1. 19/16/1614
C2. 16/14/13/8

Arms have been vibrating since I finished this one up!

Grant said...

@ OPT @ 6:30 with Jeff
HBBS 264,264,274,284,284 (needed more depth
BP 194,196.5 intense left shoulder pain. Quit

Squats full Tabata because PUs a no go for shoulder
22,22,22,22,20,20,20,20
thx Mike for advice tonight

Jefff said...

HBBS- 264,274,284(F),279(F)
BP-194,199,204(PB),206.5(F),206.5(F)

Tabata
Squats - 22,21,21,21
PU- 24,23,14,11

Nice work Brent!

Jefff said...

B1 - 3 (232#)
B2 - 3 (172#

Lisa M said...

ha Leighannne i feel your pain girl. I read it wrong too or have very poor math skills and only rested 80 seconds between plus as usual didn't alternate between A1 and A2 because i only have one barbell and didn't think i had enough time to switch up the plates etc. I also don't have a bench so i did my bench on an exercise ball.

So here are my numbers however probably quite irrelevant but felt very weak on the squats today and have never done a max bench and almost killed myself when i failed and had nowhere to go with the bar yikes!!

A1 175/180/185/190/195f
A2 95/105/115/125/127.5f and near death!

B1 145# 8 reps but timing wasn't quite 0 at the top
B2 100# 6 reps

C1 18/17/17/18
C2 13/11/10/10

unit said...

A1 - 335 ... 345(f)... 1st time a2a max attempt
A2 - 325 ... 330(f)
B1 - 285 x6
B2 - 275 x5
C1 - 23/22/22/23 - 90
C2 - 26/25/23/22 - 96
186

~gm2

unit said...

post wod - 50g whey protein in whole milk with glutamine... post wod meal was hallibut, sweet potatoes, spinach, wallnuts, strawberries, zuccini...
~gm2

Todd Dyer said...

A1 =300lb
A2 =230lb
B1 =255lbx 6 reps
B2 =195x 6 reps
C1 =21,22,21,20
C2 =20, 19, 16, 14
total = 153

CDunkin said...

A1:335
A2:285
B1:285x9
B2:245x8
C1:22,21,19,20
C2:27,22,17,15
tabata total: 163

PWO: 40p/30c refuel and dream whey. because huge cns drain with moderate volume/time. would have included bcaa's had i been able to find them.

Sweeney said...

A1: 295 - had more but I stopped to protect the sensitive quad
A2: 225

B1: 255 - 5 reps
B2: 190 - 6 reps

C1: 22,23,22,23
C2: 29,27,17,13

Post Wod Fuel: 2 scoops Dream Whey, 1 scoop Refuel.

Protein for the heavy loads and carbs for the quick metcon. I usually go 2 scoops protein when I lift heavy and 2 scoops if it's a tough metcon. I scale from there, but I always blend them together.

Marcus Allen said...

A1. 185, 205,235,255, 275
A2. 95, 135, 155, 175, 185
B1. 235x9
B2. 155x5

C1+C2= 128 reps

Post WOD fuel was 4 scrambled eggs, 1/2 avocado, 8oz coffee with milk.

Trying to avoid carbs post WOD, with decreased carbs over the day to drop weight.

Have a great day!

I'm new to this program since moving to CFGP with CDunkin above. Its been great so far and I look forward to feedback.

rwcorson said...

A1. 260# I should have gone a bit heavier 270?
A2. 227.5 PR
B1. 221 - 6 reps
B2. 193.5 - 7 reps
C1. 21,21,21,21 - 84
C2. 22,16,16,13 - 67
Happy with both the High bar squat & BP as my low bar 1RM is 290# and my 1RM of BP was 225#. This was with tempo 10X0.

rwcorson said...

Done 11/08/09
Ooops, I just went hips below knees on High Bar squat, but A2A on air squats.

Scotty Hagnas said...

Finally found my old squat test: Jan '09.
BS: 265; 85%= 225. 5 reps @ 225.
No tempo listed, so I likely just used my normal rep speed.

SteveC said...

Scotty Hagnas,

Thanks for the info. I posted on here yesterday but I don't see my post. I assume that you only fast when you perform minimal activity during the day? What are the benefits of fasting other than hormonal regulation?

unit said...

longevity...
~gm2

Scotty Hagnas said...

SteveC -

http://www.performancemenu.com/zen/index.php?main_page=product_info&cPath=23_26&products_id=64&zenid=7bbe84d60e5e6aeb0da0cf47ec9cc870

This collection of articles is very well worth the price, and should answer your questions and more.

Michelle said...

A1. 152/ 162/ 172/ 183.5/ 193.5 (new PR)/ 201(things were feeling good, so i had to try it, but failed...next time)
A2. 108/ 113/ 115.5/ 118/ 120.5 (f) hit the rack with the bar

B1. 164.5# 7reps
B2. 100.5# 4reps (kept hitting the rack with the bar???)

No time for 'C'
Did this at OPT on Aug. 11th. Thanks to Mike for the taking the bar off of me when I failed on the bench press!!!