OG Tuesday

excellent bro time at the OG last night.  decent workout followed by drinking beer and tinkering with mine and 'horsts new condor machetes.  he went with the parang, i got a golok for christmas.  very solidly made blades, but will need some re profiling and edge work to be made into hacking machines.

enough about that, here are the weights:

'horst:

squat: 2 x 5 x 345, 1 x 4 x 355
bench: 2 x 5 x 225, 1 x 5 x 245
dead: 1 x 5 x 345

willy j:

squat: 3 x 5 x 275, pretty fast tempo
bench: 2 x 5 x 225, 1 x 5 x 215 (no comment on the spotting)
dead: 1 x 5 x 315, 1 x 2 x 345

root:

squat: 3 x 5 x 275
bench: 3 x 5 x 175 (spotting help to finish)
dead: 1 x 5 x 345

wrapped up the night with some pull ups.  willy j tried to show off with 45lb weighted pullups, so v-horst got even by elastic nut shot-ing him with the plate.  booya!

This Past Weekend @ OGNGa

I paired a Crossfit workout with a trail run this past Saturday.  The results were more painful than anticipated.  The Crossfit stuff went ok, except for the fact that I suck at pull-ups.  I totally bonked on the trail run.  It was one of the more miserable experiences of my life thus far.

Workout:

Time:  23:53
30 Handstand push-ups
10 pull-ups + 10 assisted (40 pull-ups were prescribed)
50 plate swings, 45# (50 kettlebell swings, 1.5 pood was prescribed)
60 sit-ups
70 Burpees

Run:
2.16 miles in 26:16 (12:10 pace) @ Talking Rock Nature Trail

Definitely a mixed bag.  I took an unpleasant trip to the pain cave for the majority of the run.

I'm planning to do heavy front squats, a night trail run via headlamp, and some wall ball pain this week.  Hoping to start seeing some improvements in endurance soon.

OGNGa: I've Been AWAL for Too Long

Dudes, I keep meaning to post my workouts but I never get around to it.  Here's some of what I've been doing over the past week.

Run
4.5 miles, lots of hills

Modified "Fran"
21-15-9-6-3
95# Thrusters
Sit-Ups
Completed in 9:55

Stroller Run
3.1 miles (yes, you feel as gay as you look when running with a baby stroller)

"Lynne"
21-15-9
Five Rounds for Max Reps:
Body Weight Bench - 195# @ 11, 8, 5, 4, 4
Pull-Ups @ 8, 6, 3, 2, 1+3 w/ help

Run
3.6 miles w/ hills

Deadlift
1-1-1-1-1
275-305-325-325-325

Running up here pretty much sucks.  There is a hill in my neighborhood that starts near the creek that I am convinced wants to eat my soul. 

OG Tuesday "No Gay Stuff"

Did a full workout in the OG last night...long time in awhile.  Lineup was...

squat
presss
power clean
pull ups

i'll let folks do their own posting on this one, but my numbers were:

squat 2x5x275, 1x5x 280 (with muchos help...it's amazing what 5 lbs will do)

press 3x5x135, with spotting on sets 2 and 3

power clean 5x3x175

wednesday motivation

favorite quote from that article

 "When you’re done telling yourself to go fuck yourself, stop whining, stand up, and start productively working towards your goals."

Obama Inauguration Part Duex

OGNGa Still Here

I've been lazy an haven't gotten around to posting. I'll put up my workouts from the past week later today.

OG Tues

Good session at the OG last night

'horst

Squat 1x5x345, 365, 375
Press 3x8x125

root

Squat 2x5x275, 1x4x275 with some heavy breast cupping from v-horst
press 3x5x125

finished off with some pull ups

getting close to where we were prior to slackfest 2012

OG Sunday

we lifted.


that is all

OG Thurs

weight was moved at the OG last night.  light work on squats, followed by pullups.  v-horst and i enjoyed the bro time and should be fully back on the program sunday

i actually tweaked my back a bit, which i blame on being lazy on spinal extension and tight core when moving lighter weights under the bar.  stupid.

holiday hangover

v-horst and me dusted off the OG last night

squat, bench, deads

we'll post weights after we grow our nuts back (they apparently receded over the holiday slack-fest)

Tuesday @ OGNGa

More action at OG North Georgia.

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Craig: 10:38, subbed 6 incline push-ups on final set. Otherwise as prescribed.

Hannah: 5:58, 75# deadlift, incline push-ups