conorvansmack's Training Journal

[conorvansmack]

4/3

Squat - 12 air, 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 265, 5 @ 295
My technique was all kinds of awful from the 3rd rep forward. I'll be back at 295 next time.

OH Press - 2 x 5 w/bar, 5 @ 75, 5 @ 105, 5 @ 125, 5 @ 140, 5 @ 155, 1 @ 170

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 285, 2 @ 345, 7 x 1 @ 350 (5 OH grip, 2 mixed)

Hanging Knee Raise - 2 x 15

 

[conorvansmack]

4/6

Chin ups - 3 x 7
I decided to go with a number that I felt I could get across all 3 sets and then try to increase from there each time. I also need to add some GtG sets of pull/chin ups between other exercises to help.

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 205, 3 @ 225, 3 x 10 @ 235
For some reason my technique gets pretty bad by the end of the first set, but then gets progressively better as I keep going.

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+75

 

[conorvansmack]

4/9

Pull ups - 3 x 7

Front Squat - 12 air, 5 @ 125, 5 @ 155, 5 @ 185, 5 @ 215, 5 @ 235

7 Pull ups

Incline Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 155, 5 @ 175, 5 @ 195, 2 x 3 @ 210

8 Pull ups

 

[conorvansmack]

4/12

8 pull ups

Squat - 12 air, 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 265, 5 @ 295, 3 @ 325
295 went really well. 325 is a 3 rep PR.

8 pull ups

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 165, 5 @ 205, 5 @ 235, 5 @ 255

Power Clean - 5 @ 125 (hang), 3 @ 140, 3 @ 155, 7 x 1 @ 170

8 pull ups

 

[conorvansmack]

4/16

8 pull ups

Squat - 12 air, 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 270, 5 @ 300

8 pull ups

OH Press - 2 x 5 w/bar, 5 @ 75, 5 @ 105, 5 @ 125, 5 @ 140, 4 @ 160, 5 @ 145
I was close to the 5th rep at 160, but couldn't get it past my head. Decided to punish myself with 5 x 145.

Deadlift - 2 x 5 @ 145, 5 @ 230, 3 @ 285, 2 @ 345, 8 x 1 @ 385 (5 OH grip, 3 mixed grip)

3 x 8 pull ups

3 x 12 ab wheel rollouts

 

[conorvansmack]

4/21

12 air, 5 @ 135, 5 @ 175, 5 @ 205, 5 @ 225, 3 x 10 @ 245

3 sets of 8 chin ups between warm up sets

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+80

 

[conorvansmack]

4/25

Pull ups - 3 x 8

Front Squat - 12 air, 5 @ 125, 5 @ 155, 5 @ 185, 3 @ 215, 2 x 3 @ 240

9 pull ups

Incline Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 155, 5 @ 175, 3 @ 195, 5 @ 210

9 pull ups

L-sit pull ups - 7
L-sit chin ups - 2 x 7

 

[conorvansmack]

5/5

Squat - 12 air, 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 270, 5 @ 305 - 5 rep PR

Bench Press - 2 x 5 w/bar, 5 @ 135, 5 @ 175, 5 @ 205, 5 @ 235, 5 @ 260

Power Clean - 5 @ 125, 3 @ 145, 3 @ 160, 2 x F @ 215, 3 @ 175
The attempts at 215 were the result of me being terrible at math when lifting weights. Really terrible.

1st time back in the gym after about two weeks of busy schedule and a short trip home to California. I have more travel for work coming up, so May is not looking like a good month.

 

[conorvansmack]

5/14

I'm working in Palo Alto, CA for the weekend and met up with brikis98 for a workout at CrossFit Sunnyvale/Planet Granite. Absolutely awesome place and an awesome guy to hang around with.

Squat - 12 air, 5 @ 135, 5 @ 185, 5 @ 230, 5 @ 275, 5 @ 310

OH Press - 2 x 5 w/bar, 5 @ 75, 5 @ 105, 5 @ 125, 5 @ 140, 5 @ 160
Jim yelled "get under it!" as I was grinding out the last rep. Definitely a huge help.

Deadlift - 2x5 @ 145, 5 @ 235, 3 @ 290, 2 @ 350, 3 @ 390, 5 @ 365 barefoot
I looked at my log and realized that I haven't deadlifted since 4/16. My technique at 390 got pretty bad and I ended up just dropping the weight on the 4th try. Jim advised giving barefoot lifting a try and I liked it.

I may need to add in a short deadlift-only workout to keep my strength and technique up.

 

[conorvansmack]

5/23

A busy travel schedule for work and hanging out with my family has kept me out of the gym.

8 Chins

Squat - 5 x 135, 5 x 165, 5 x 195, 3 x 225, 3 x 255, 3 x 275, 3 x 295, 3 x 305

Bench Press - 5 x 115, 5 x 145, 5 x 175, 3 x 195, 3 x 215, 3 x 235, 3 x 255

Since I hadn't been in the gym for a while, I went for low reps while trying to keep the weight close to where I had been.

 

[conorvansmack]

6/6

More work travel and kids birthday parties have kept me out of the gym. I'm heading to Houston this weekend, so hopefully I can find a gym down there.

Squat - 5 x 115, 5 x 135, 5 x 165, 5 x 195, 5 x 225, 5 x 255

OH Press - 2 x 5 w/bar, 5 x 75, 5 x 105, 5 x 125, 5 x 140, 5 x 155

Deadlift - 2 x 5 x 145, 5 x 225, 3 x 275, 3 x 315, 3 x 345, 3 x 365 - all OH grip except for 365
I wanted to keep the weights relatively low so I wouldn't have to worry about technique breaking down. I tried deadlifting barefoot again and definitely like it. I can tell when my weight is too far forward and I'm not back on my heels enough.

 

[conorvansmack]

6/22

Pull ups - 7, 7, 6

Front Squat - 12 air, 5 x 115, 5 x 145, 5 x 175, 3 x 195, 3 x 215, 3 x 235

7 pullups

Incline Bench Press - 10 decline pushups, 5 x 95, 5 x 125, 5 x 155, 3 x 175, 3 x 195, 3 x 210

7 pullups

No travel or birthdays or anything else on the horizon. Hopefully I can get into a schedule with some consistency.

 

[conorvansmack]

6/27

Squat - 12 air, 5 x 135, 5 x 175, 5 x 205, 5 x 235, 3 x 255, 3 x 275, 3 x 295, 3 x 315
The set at 295 was the goal for today and it went well. I felt like I had more in me and went for a single at 315. It was went smooth enough that I went for another. The 3rd wasn't pretty.

Bench Press - 2 x 5 w/bar, 5 x 135, 5 x 165, 5 x 195, 3 x 225, 3 x 245, 3 x 265
No lift off for 265, the reps went smoothly, so I've got my starting point figured out.

Rows - 5 x 135, 5 x 165, 5 x 185
I didn't feel like doing power cleans today, it was getting late.

 

[conorvansmack]

7/10

Dips - 10 x BW, 5 x BW+45, 5 x BW+70

Squat - 12 air, 5 x 135, 5 x 185, 5 x 225, 3 x 265, 3 x 295, 1 x 325

OH Press - 5 x 75, 5 x 105, 5 x 125, 3 x 140, 3 x 155

Deadlift - 2 x 5 x 145, 5 x 225 3 x 285, 3 x 325, 3 x 1 x 365, 1 x 385

Work and family functions have kept me out of the gym. Consistency appears to be "everything." That being said, I likely won't be back in the gym for another 8 - 9 days b/c of birthdays and a weekend out of town.

 

[conorvansmack]

7/28

Front Squat - 12 air, 5 x 115, 5 x 145, 5 x 165, 5 x 185, 5 x 195

Incline Bench Press - 5 x 85, 5 x 125, 5 x 155, 5 x 175, 5 x 185

Rowing - 500m - 2:04, 2:01, 1:59
It took me a while to figure out the pace I needed to keep to get under 2:00.

 

[conorvansmack]

8/1

Squat - 5 x 135, 5 x 165, 5 x 195, 5 x 225, 5 x 245, 5 x 265

Bench Press - 10 w/bar, 5 x 125, 5 x 185, 5 x 205, 5 x 225, 5 x 245

Rowing - 5:00 ~ 1100m

 

[conorvansmack]

10/22
I worked in Denver, CO over the weekend, so all of my distractions were left at home. I found Rocky Mountain Lifting Club and it's fantastic. Lots of racks, benches, and platforms. There's a separate room for O-lifting. They were finishing up a powerlifting meet when I got there, so that was cool too.

Squat - 12 air, 5 x 135, 5 x 165, 5 x 195, 5 x 225, 5 x 255

OH Press - 2 x 5 w/bar, 5 x 85, 5 x 105, 5 x 125, 5 x 135, 5 x 140

Deadlift - 2 x 5 x 135, 5 x 205, 5 x 255, 3 x 295, 10 x 1 x 315

Chin ups - 5 x 5

Since it has been over two months since my last lifting of any kind, I kept the weights attainable. My wife and I are expecting our second son at the end of February, so going to the gym is only going to get harder. I bought a power rack, barbell, and some weights (need more) and am in the process of setting up my garage. This should solve my consistency problem

 

[conorvansmack]

10/26
Back at home, went to the gym since I'll have a membership there through November. I haven't built a lifting platform for my garage yet and I still need a few more weights.

Chin ups - 3 x 6

Front Squat - 12 air, 5 x 115, 5 x 135, 5 x 165, 5 x 185, 5 x 205

6 chin ups

Incline Press - 2 x 5 w/bar, 5 x 95, 5 x 125, 5 x 155, 5 x 170, 5 x 185

6 chin ups

 

[conorvansmack]

First actual workout in my garage. It needs to be insulated, but I probably won't get to that for a couple of weeks.

Squat - 12 air, 5 x 135, 5 x 165, 5 x 195, 5 x 225, 5 x 255

Bench Press - 2 x 5 w/bar, 5 x 115, 5 x 145, 5 x 175, 5 x 205, 5 x 225

Hang Power Clean - 2 x 5 w/bar, 3 x 5 x 115

 

[conorvansmack]

11/7

Dips - 10 x BW, 2 x 5 x BW+55, 4 x BW+55
I was taking very short rest while a friend worked in with me. I ran out of gas on the last rep of the last set.

Squat - 12 air, 5 x 115, 5 x 155, 5 x 195, 2 x 230, 2 x 5 @ 260

OH Press - 2 x 5 w/bar, 8 x 65, 5 x 95, 5 x 110, 3 x 125, 2 x 5 x 135

Deadlift - 2 x 5 x 135, 5 x 195, 3 x 245, 2 x 295, 10 x 1 x 325

I did 2 sets instead of 3 on Squat and OH Press b/c I was short on time. It was nice to lift again.

 

[conorvansmack]

11/10

Pull ups - 8, 8, 6

Front Squat - 12 air, 8 x 85, 5 x 125, 5 x 165, 5 x 185, 5 x 205

Pull ups - 7

Incline Press - 10 w/bar, 8 x 75, 5 x 120, 5 x 150, 5 x 170, 5 x 185

Pull ups - 8

I was in and out of the gym in about an hour, warm up and stretching afterward included.

 

[conorvansmack]

11/14

Squat - 12 air, 5 x 115, 5 x 155, 3 x 195, 2 x 235, 3 x 5 x 265

Bench Press - 2 x 5 w/bar, 5 x 115, 5 x 145, 3 x 180, 2 x 210, 3 x 5 x 225

Power Clean - 2 x 5 w/bar, 5 x 85, 3 x 5 x 120 + 5 push press at the end

8 dead hang chin ups

This was the most satisfying workout I've had in a long time.

 

[conorvansmack]

11/17

Squat - 12 air, 5 x 115, 5 x 160, 5 x 200, 5 x 240, 5 x 270
I was short on time so I did 5s for all sets. I'll do 3 x 5 next time.

OH Press - 2 x 5 w/bar, 5 x 65, 5 x 95, 3 x 115, 2 x 130, 3 x 5 x 140

Deadlift - 2 x 4 x 140, 5 x 205, 3 x 255, 2 x 305, 8 x 1 x 335
All sets OH grip

 

[conorvansmack]

12/16

Pull ups - 3 x 8

Front Squat - 12 air, 5 x 85, 5 x 125, 5 x 165, 2 x 185, 3 x 3 x 205

Incline Bench Press - 10 w/bar, 5 x 75, 5 x 120, 3 x 150, 2 x 170, 3 x 3 x 185

Rowing - 1000m - 4:17, 4:18

 

[conorvansmack]

12/19

Squat - 12 air, 5 x 115, 5 x 160, 3 x 205, 2 x 240, 3 x 3 x 270

Bench Press - 10 push ups, 10 w/bar, 5 x 115, 5 x 145, 3 x 180, 2 x 210, 3 x 5 x 230

Power Clean - 2 x 5 w/bar, 5 x 85, 3 x 5 x 125