071611 – Front Squat

Front Squat up to 225 lbs.

Slight pain in right knee.

031311 – Front Squat

Front Squat up to 250lbs.

111510 – Front Squat

Front Squat up to 250lbs.  (PR)

100507 – Front Squat & MetCon

3 x 3 Front Squat @ 205lbs.

TF Mile run in 7:01

Squats

TitanFit WO

Front Squats

1 RM of 245lbs. (PR)

7 Rounds of:

7 SDLHP (95lbs.)
7 Box Jumps (24″)

Time = 4:35

More Squats!

TitanFit WO

Front Squats

5 x 175lbs.
5 x 175lbs.
5 x 185lbs.
5 x 195lbs.
5 x 195lbs.

MetCon

50 Burpees

Time = 2:43

Shoulder still healing. Tried some OHS at 95 lbs. but there is still something hurting at the lockout position. Will continue icing daily.

Lifting

TitanFit WO

Front Squats

3 x 185lbs.
3 x 205lbs.
3 x 215lbs.
1 x 225lbs.

Met-Con

5 Round of:

250m Row
5 Burpees

Time = 6:39

We should have a video of Sampson doing burpees soon! Stay tuned!

Running

TitanFit WO

2 Rounds of:

800m Run
50% BW Front Squats (80lbs.)

Time = 11:15

My hamstrings were very sore from the deadlifting on Tuesday, so this was not my best effort today.

Squats

TitanFit WO

Front Squats

3 x 1x2x3 @ 205lbs.

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Squats!

TitanFit WO

Front Squats

5 x 3 @ 210lbs.

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Lifting Day

TitanFit WO

3 Rounds of:

Front Squats x1x2x3 @ 195 lbs. (80% of 1RM)

Strength Training

TitanFit WO

Front Squat

5 sets x 5 reps

190 lbs. (~80% of 1RM of 235 lbs.)

First set was tough. All reps progressively easier although my neck was getting very stiff.

Front Squats

TitanFit WO

Front Squat

3 set of x1, x2, x3 @ 195 lbs. (~85% of 1RM)

Afterward, worked up to max load of 235 lbs., a new PR.

Weight Training Day

Today I worked on my Front Squat and Jerk. I worked up to my 1RM for each to give me an indication of the progress I’ve made thus far at TitanFit.

TitanFit WO

Front Squat = 225 lbs.
Jerk = 155 lbs.

I could’ve gotten more on the Jerk but I tweaked something in my right shoulder @ 155 lbs. so I decided to call it a day.

I have got to have a strenuous training week beginning tomorrow.

Found time to Squeeze a Workout in…

The Zone Diet continues to get easier and easier. I tell people all the time to try it. Yet noone seems willing to devote the time required of it. Their loss!

Breakfast
2 – Hardboiled Eggs
1 – Apple
12 – Almonds

Snack 1
1 – Hardboiled Egg
0.5 – Cups of Grapes
6 – Almonds

Lunch
2 oz. – Turkey Breast/Cheese
0.25 – Cups of Cottage Cheese
1 – Slice Wheat Bread
0.375 – Cups of Applesauce
6 – Macadamia Nuts

Snack 2
2 oz. – Turkey Breast
1 – Apple
12 – Cashews

Dinner
3 oz. – Salmon Patty
0.5 – Cups of Cottage Cheese
0.5 – Wheat Pita
0.75 – Cups of Applesauce
24 – Cashews/Almonds

Yesterday at the store I bought some soy milk. I’ve said for awhile that I’m going to try it, just because. But I know it’s going to be a struggle at first. During my years at home, my brother and I would go through a gallon of 2% milk each day. As I moved on to college and beyond, I probably drink at least two gallons a week, likely three. So we’ll see how the transition (testing) goes.

Today’s TitanFit WO

5 Rounds – for time:

10 – Hang Cleans (75 lbs.)
10 – Front Squat (75 lbs.)
10 – Push Press (75 lbs.)
500m Row

My times for each round were: 4:04, 4:42, 4:47, 4:53, 4:32

Total = 22:58

I was happy with the consistent times across each round. Not many of each set of ten was broken. I was REAL happy that the last 3 rounds of PP were unbroken. However, I did put the bar on the ground before each of those last three sets for a 10-15 second rest. All rowing splits were within seconds of each other. In addition, I did 50 Push-ups before calling it a day.

Here are a few pics from the WO.

At the bottom of a Push Press

Rowing a 500m