Monday 091207
Back Squat
5-5-5-5-5
Shoulder Press
5-5-5-5-5
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Optional Work
Core Strength: 30 “V” ups on floor or inverted with feet in band or rings
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Photos
Back Squat
5-5-5-5-5
Shoulder Press
5-5-5-5-5
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Optional Work
Core Strength: 30 “V” ups on floor or inverted with feet in band or rings
December 6th, 2009 on 9:04 pm
Since I have received quite a few responses from my post on Sunday, I just wanted to throw it out one last time for anyone that was not on the site. If anyone would like their photos from the Lumberjack 20 fundraiser, you can email me at nebedard at gmail dot com. I uploaded 250 out of about 800 that Mike and I took. I tried to get a sampling of everyone involved but if you don’t see your pics and you know Mike or I took photos, email me and I will send them.
December 7th, 2009 on 7:11 am
I got up to 115 (I think) on the back squats, but my squat depth was nowhere near deep enough, so I went back down to 85. 85-105-115-85-85 (Christie, correct me if I’m wrong
)
Shoulder press has always been weak (workin on it!) so I did 35-45-50-50-50. Then I did 2 sets of 5 negatives and one hang from the bar to work toward unassisted pullups.
Thanks for the form pointers, Brian and Christie (putting the bar on my lats instead of my backbone was magnificent!)
December 7th, 2009 on 7:12 am
PS – I took my spoonful o fish oil and am eating my eggs and bacon breakfast to work toward my unassisted pullups, too…
And tomorrow is my rest day.
December 7th, 2009 on 7:59 am
BS: 295 *PR
SP: 135 *PR
Failed spectacularly with 295 after 2 reps. Got pissed off and back under it and it felt much lighter the second time. Felt great to get two 5x PRs.
December 7th, 2009 on 8:09 am
BS: 225
SP: 115
PR on both.
December 7th, 2009 on 9:10 am
BS: 195
SP: 125
Personal records on both. Previous bests were 165/115. I think alternating the lifts was the reason I was able to PR.
December 7th, 2009 on 9:33 am
WOW – it’s a PR day for the 05:30 crew! NICE work guys.
Heather – you deserve a rest day girl. Back away from the box. ;P
Back Squat: 85-95-115-120-125
Shoulder Press: 35-40-45-50-55
No PRs for me today, but maintaining, so still happy with it. Hoping Santa will spring for some upper body strength this Xmas. Or I could just get up on the bar with Heather for some negs.
Nice to see Elizabeth back this morning!
December 7th, 2009 on 10:21 am
Nicole, pictures look great, nice work.
December 7th, 2009 on 10:52 am
BS: 135
SP: 75
December 7th, 2009 on 11:15 am
SPx5: 75,85,95(x3),90(x4),85,90
Back was still to sore from Saturday to do any more than some warm-ups on the squats
December 7th, 2009 on 11:20 am
Nicole,
Excellent job with the pictures, much appreciated.
December 7th, 2009 on 2:50 pm
Who wants a box of handmade Buckeyes? The single greatest chocolate-covered peanut butter concoction you’ll ever eat.
Someone lost a bet (that Ohio State would lose to Michigan this year — yea, right). Buckeyes were the terms of the bet – except now I’m doing the clean. And if it weren’t for the shrink wrap, the box would be half gone.
Help. Please get these out of my possession.
December 7th, 2009 on 2:53 pm
LeeAnn,
I have a work Holiday party on Wed that I plan on cheating at anyway, and to help a friend in at time of great need, a damsel in distress so to speak, I would force myself to help you out… I will be at the box tonight
December 7th, 2009 on 3:10 pm
Vaughn – you’re a godsend.
December 7th, 2009 on 3:26 pm
Thank you Vaughn. LeeAnn – I would have eaten right through that shrink wrap.
December 7th, 2009 on 4:27 pm
I have an Ohio fan in my office, I will let him know that I supported you by eating them…
December 7th, 2009 on 7:15 pm
235 (PR)/135 (PR)
beat my previous 5 reps by quite a bit. Just about matched my 3 rep max for each exercise
December 7th, 2009 on 7:37 pm
115-120-123-135-145
45-50-55-65-75(2)
December 7th, 2009 on 7:46 pm
Nicole those pix were great thank you for taking all of them!
December 7th, 2009 on 8:03 pm
BS: 235
SP: 115
December 7th, 2009 on 8:08 pm
BS: 115-120-120-125-130
SP: 35-45-50-55-60(3)
December 7th, 2009 on 8:08 pm
235/145(3)
Great pics Nicole and thanks for taking them.
December 7th, 2009 on 8:09 pm
Back Squat
135-155-165-175-165
Shoulder Press
95-105-110-115(4)-105
December 7th, 2009 on 8:10 pm
BS: 85-95-105-115-125
SP: 40-45-50-55-60(1)-55(4)
My previous 1 RM for SP was 55. Awesome.
December 7th, 2009 on 8:14 pm
BS: 225-275-295-305 (Ran out of time)
SP: 115-135-155-160.5(4)-135
Felt pretty good on BS. Next time I’ll budget time a little better. Really wanted to try 315.
SP felt good as well. Just missed 160.5 on the 5th rep!
December 7th, 2009 on 8:25 pm
I’m so glad to see so many of you PRing today. Great job to you all and congrats!!
December 7th, 2009 on 8:41 pm
BS: 55-75-95-115-125(x3)
SP: 34-45-55-65-70(x3)
December 7th, 2009 on 8:50 pm
BS: 225-275-295-305 (Ran out of time)
SP: 115-135-145-150.5(3)-135
thanks DF Pete for making me do 305, that is a 5x pr for me I think 145 might be a 5x pr on the press as well.
December 7th, 2009 on 8:52 pm
235/135
December 7th, 2009 on 9:11 pm
Squat: 225-255-275 (out of time)
Press: 95-115-115-135(x2)-1215
December 7th, 2009 on 9:17 pm
Back Squat: 205(5)-225(5)-225(5)-235(3F)-205(5)
Shoulder Press: 115(5)-125(5)-135(5)-140(F)-115(5)-125(5)
December 7th, 2009 on 9:42 pm
Great Job Vaughn!! I knew you had it in you!
December 7th, 2009 on 9:50 pm
Update to Project Lumberjack. We’re sitting at $2570 in donations. Nice work, guys. Big thanks to everyone that donated.
December 7th, 2009 on 9:57 pm
BS: 55-75-95-105-115
SP: 35-55-65-70
December 7th, 2009 on 9:59 pm
Any update as to what tomorrow’s wod is?
December 7th, 2009 on 10:03 pm
it’s up
December 7th, 2009 on 10:31 pm
BS: 135-155-175-185-195(3)
SP: 95-115-125-135-145(3)
Haven’t gone heavy on either of these in a long time. I’m not even sure I have ever done a 5x max on either of these lifts before. I finally felt like I was “in the groove” with the back squat. I probably could have finished the last set of those, but I started feeling pretty saucy in my upper back. And a big thanks to Doug for spotting me!
December 7th, 2009 on 10:35 pm
BS: 55-75-85-95-105
SP: 35-45-50-55(x3)-60(x1 PR)
December 8th, 2009 on 7:21 am
BS 115#, SP 95#, PR on both
December 8th, 2009 on 7:56 am
Late post: BS 115# / SP 42#
December 8th, 2009 on 9:05 am
255/115