tag:blogger.com,1999:blog-955910955820173624.post3865163333989606042..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: CP Capacity - Friday, May 8thOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-955910955820173624.post-55823596096736639682009-05-09T14:16:00.000-06:002009-05-09T14:16:00.000-06:00squat 185
pullups 15
sgdl 185
dips 10
Whew!! Tough...squat 185<br />pullups 15<br />sgdl 185<br />dips 10<br />Whew!! Tough workout! Reminded me of my stupid old body building days.Berniehttps://www.blogger.com/profile/05690053191390531758noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75577855850157039712009-05-08T20:39:00.000-06:002009-05-08T20:39:00.000-06:00went easy on the squats recovering from knee injur...went easy on the squats recovering from knee injury.<br />squat 60kg<br />Pullups 20#<br />SGDL 80kg<br />dips 40#Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1650184862493953112009-05-08T20:38:00.000-06:002009-05-08T20:38:00.000-06:00i liked this one
squat= 185 lb
chin up= 20 lb
sgdl...i liked this one<br />squat= 185 lb<br />chin up= 20 lb<br />sgdl = 225 lb<br />dip = 30 lb<br />could have gone a little heavier but I wanted to stay close to the cadence prescription and at the high end of the rep rangesTodd Dyerhttps://www.blogger.com/profile/11112421385502118258noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84891057288563253192009-05-08T19:48:00.000-06:002009-05-08T19:48:00.000-06:00BS: 190
CU: 20
SGDL: 155
Dip: 20
Still a little s...BS: 190<br />CU: 20<br />SGDL: 155<br />Dip: 20<br /><br />Still a little sore from the Linda'ish workout we did 2 days ago. Gave it about 85% tonight. Didn't want to dip too deep on a bunch of negatives before competition next weekend. Tonight was all about dialing in efficiency and sticking to the 75s rest times.<br /><br />This is a hard one to do by yourself because of all the numbers. One thing is for sure, my negatives were ssslllloooowww.Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86438990344606004702009-05-08T19:05:00.000-06:002009-05-08T19:05:00.000-06:00BS: 185# Just heavy enough to get that burst a...BS: 185# Just heavy enough to get that burst at the bottom. <br />CU: 20# Good weight and felt that burn throughout the entire set. <br />DL: 155, 165x3, 185 I should've have gone heavier sooner with this set. <br />Dip: 20#Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10908686634859685372009-05-08T18:45:00.000-06:002009-05-08T18:45:00.000-06:00This comment has been removed by the author.Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46553260485056512322009-05-08T17:16:00.000-06:002009-05-08T17:16:00.000-06:00BS - 135,155,185,190,190
Wide Grip Chin - BW, 5, ...BS - 135,155,185,190,190 <br />Wide Grip Chin - BW, 5, 5, 5, 5<br />SGDL - 135, 185, 185, 185, 185<br />Dip - 10, 25, 25, 35, 35x5Stevehttps://www.blogger.com/profile/10504180276642289669noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38682472757243456342009-05-08T15:59:00.000-06:002009-05-08T15:59:00.000-06:00just received the wod's for my qualifier next week...just received the wod's for my qualifier next weekend.<br /><br />clean and press (strict shoulder press)<br /><br />Deadlift<br /><br />WOD: <br />5 rounds for time:<br /><br />3 muscles-ups MEN / 2 muscles-ups WOMEN<br />30 wall ball: 20 lb medicine ball MEN / 12 lb medicine ball WOMEN<br />6 sumo deadlift high-pull: 60k MEN / 40k WOMEN<br /><br />I would appreciate any fueling recommendations, as well as rest/recovery recommendations. Thanks.Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88729059127023054622009-05-08T14:11:00.000-06:002009-05-08T14:11:00.000-06:00BS- 175#
CU- 12#
SGDL- 195#
Dip- 12#
- This reall...BS- 175#<br />CU- 12#<br />SGDL- 195#<br />Dip- 12#<br /><br />- This really messed me up.Ryan G.https://www.blogger.com/profile/14251425620663345300noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63688959930436732982009-05-08T09:29:00.000-06:002009-05-08T09:29:00.000-06:00sq:165,185,205,225x2
cu:35,35,40x2,45x2
sgdl:155,1...sq:165,185,205,225x2<br />cu:35,35,40x2,45x2<br />sgdl:155,185,205,225x2<br />wd:45,50x4<br /><br />left a little room at the bottom of the squat, so my explosion was more of a slight rebound and grind to the top. back a little tender from Wednesday reminded me to keep form strict on dl's, and squats.Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10354677247091456692009-05-08T07:34:00.000-06:002009-05-08T07:34:00.000-06:00Squat: 225 This was probably too heavy for true ex...Squat: 225 This was probably too heavy for true explosion<br /><br />CU: 20lb<br /><br />SGDL: 185<br /><br />WDIP: 1.5 pood I started losing at set four, also probably too heavy<br /><br />The four seconds of eccentrics sucks..Rory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-30995237139049337432009-05-08T07:33:00.000-06:002009-05-08T07:33:00.000-06:00This comment has been removed by the author.Aprilhttps://www.blogger.com/profile/14587449318880718773noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4162279250299448862009-05-08T07:14:00.000-06:002009-05-08T07:14:00.000-06:00I'm still trying to maneuver my way through a seri...I'm still trying to maneuver my way through a serious case of the "dum-dums" since last weekend.<br /><br />I may jump back in tomorrow, but not today.Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28893440559135969622009-05-08T06:12:00.000-06:002009-05-08T06:12:00.000-06:00Anon if you notice the consistent number for all e...Anon if you notice the consistent number for all exercises is '5' so that means you cycle through (as Hixy mentioned) for 5 sets.Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50020452556346683932009-05-08T05:45:00.000-06:002009-05-08T05:45:00.000-06:00What should our post WOD fueling strategies be? So...What should our post WOD fueling strategies be? Something like this:<br />>12%BF: 40gP/15gC<br />8-12%BF: 40gP/25gC<br /><8%BF: 40gP/35gCDave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47183012958288572472009-05-08T04:33:00.000-06:002009-05-08T04:33:00.000-06:00kept weights managable to focus on speed
BS- 155,...kept weights managable to focus on speed<br /><br />BS- 155,175,200,215,215<br />chins- 15,25,35,45,40<br />sgdl - 135,135,155,155,155<br />dips- 25,25,35,35,45<br /><br />sgdl was much tougher than i anticipated.PTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54520598328232044082009-05-08T04:22:00.000-06:002009-05-08T04:22:00.000-06:00set x rep
or
rep x set
Thanks.set x rep<br /><br />or<br /><br />rep x set<br /><br />Thanks.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10741745405027155462009-05-08T01:06:00.000-06:002009-05-08T01:06:00.000-06:00I hope this isn't a stupid question: Since you've ...I hope this isn't a stupid question: Since you've called the different exercises "A1, A2, A3, A4", should they be done as supersets? That is first back squat for 1 set, then chins, then snatch grip dl, then dips, and then start all over for 5 sets total?Hixyhttps://www.blogger.com/profile/12845444237724687118noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17453762062436973482009-05-07T22:43:00.000-06:002009-05-07T22:43:00.000-06:00thanks. got it.thanks. got it.Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44275907476417575992009-05-07T22:40:00.000-06:002009-05-07T22:40:00.000-06:00the 4 seconds is always the eccentric movement, so...the 4 seconds is always the eccentric movement, so 1 sec up, 1 sec pause at top, 4 secs down, 1 sec at bottomDeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88874812637938848302009-05-07T22:35:00.000-06:002009-05-07T22:35:00.000-06:00i'm confused.
A3: 4111 would be 4sec pull, 1sec p...i'm confused.<br /><br />A3: 4111 would be 4sec pull, 1sec pause at lockout, 1sec to return to start, and 1sec before starting next rep, right?Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70368122490548162972009-05-07T22:03:00.000-06:002009-05-07T22:03:00.000-06:00hahaha...DJ, I hope you do this one!hahaha...DJ, I hope you do this one!Optimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.com