Today: time of 19:38

I’m not sure where my 3RM is – I started with 245 from 030827 and that was too light.

1x3x245 (from 030827 – way too light)
1x3x265 (too light)
1x3x275 (still too light)
9x3x285 ( I settled on 285 as “doable” but last two “sets” done as a single set of 6.)

I think 315 is next.

Have a good day all.

Warm up
95x10
225x8
275x4

After that I put 315 on the bar. I was able to complete 16 sets in the twenty minutes given. I used Olympic deadlift style with the hook grip. My thumbs are definitely feeling it and my shins are practically shaved. Torwards the end, my lower back was fried. I had to really concentrate on keeping abs, back, etc. tense during the lift. I realize now that my 3RM is probably higher than 315, but I didn't want to overestimate my ability like I did with our most recent squat workout.

17 rounds 225# trap bar

I know I can average one set a minute at this weight. I just can't manage to safely push harder when I'm this tired. Shift work is definitely not good for this old lady. My housemate has been bugging me about looking drawn these past two weeks and she is right - scale says 107#. It's startling how much strength and endurance I lose when I'm missing a couple pounds of bodyweight. I need to eat more even if I'm too beat to be hungry. I hate being skinny and weak!

Interesting change of pace, and just as I was starting to feel the after-effects of the overhead squats. After a warmup with 135, I did 10 sets of 3 x 220 pounds in 20 minutes.

This was my 4th WOD, I'm still easing in to it, so I didn't time myself.. I just went to 7 sets and ended it there. I don't know how you people did so many, I was floored by about 5!

Set #
1 205 x 5
2 235 x 3 (Gimme a break, I'm 16)
3 235 x 3
4 205 x 3
5 205 x 3
6 205 x 4
7 205 x 5

The last two, I just kind of got angry and pumped off extras, hehe.

Good job Kevin. You will be amazed how quickly you start adding both sets and wagon wheels to the bar. Keep doing what you're doing; adding intensity and volume reasonably and gradually.
Robb

I used 275 and was ripping along. One set on the minute every minute, and I was feeling great. Until the thirteenth set, when a nice hunk of skin came off the palm of my left hand. Oops. I tried to tough it out... but fell short. So thirteen sets, plus I finished up with some Tabata intervals on the rower. This also hurt my hand some, but I was able to move the handle to my fingers. Looking forward to tomorrow's WOD. Open question to anyone: Would any of you recommend a current "meal replacement" on the market i.e. Met-Rx or Myoplex?? I know that there is a lot of sugar and other stuff in these, but a good shake formula sure would help when time gets tight. Thanks guys.

Mike

Well, looks like I was the only one who went down in weight during this WOD.

4 x 255
6 x 225

Although I never failed to get 3 reps, I could feel my form breaking down at 255 (rounding when returning the weight back to the floor), hence the move down to 225.

Mike

225 lbs x 23 sets.

Mike Joyce-

Any variety which is sugqar free or at least lowish carbs. Try to avoid soy in favor of whey protein isolate>whey protein concentrate.

It is easy and Inexpensive to mix your own. Buy good protein, and use nutbutters for fat and berries for carbs (if following zone) or protein, nutbutters and or coconut milk for low carb. Buying a sugar free variety with some form of sweetener will help the flavor.
Robb

Robb

10 sets at 285.

thanks Robb. I will give it a try.

11 sets at 325. Walking funny now.

3 warm-up sets: 132;176；198 (60-80-90)

in 20:00:
12 at 209 (95kg)

I think the weight was OK, but I could have gone faster. Do better next time.

12 sets @230
7 sets @280

Pulled 10 sets of 3 at 315lbs
12 sets of 3 at 265lbs

I did them on a 6" box, all the way to the floor, touch and go. If my O' lifts were only this "easy"!

Frank,

Off a 6" box!?! Wow. What could you pull from the floor?

kelly,
I have never max'd out on DL, but I have pulled over 500 for reps, not many, but a few. I am probably somewhere near 575-600.
Frank

10 sets at 308 pound
5 sets at 288 pound

17 sets if 315, my shins are hamburger.

17 sets of 225 lb trap bar (Hi Kelly) bwt 110. Time 18:45; contemplated trying to dig out 18 but wisely capitulated.

305x2 then 255x16