Tuesday, October 04, 2011
Hey Roy,
It’s that time again!!
I always know when I’m going to have another year at the gym, it coincides with my birthday. For the record…………..it’s been two years since my first trip to the gym. Prior to that, the last time I was in a gym, it was my senior year of high school and I wasn’t really worried about how many sit ups I could do, it was more like………………”am I going to get drafted”? And that’s not by the New York Yankees, that would have been Uncle Sam.
2 years ago I started your program by performing the baseline test (it’s almost become legend), (note from roy; the baseline test consists of a 500m row, 40 air squats, 30 situps, 20 pushups and 10 pullups -for time)
I managed to finish in just under 10 minutes and had to use the blue band for my pull ups. Not to mention that I had to take the rest of the afternoon off just to recover. 17 days later I did the baseline again, this time in 6:45 and then did it again for a total time of 16:14 but still used the blue band for pull ups. The next day I joined the “noon class” For the remainder of that year I just crushed my workouts and became a standout!! lol!
Weight 185 lbs
Max pull ups (with a band) = 17
Max pushups (on my knees) = 18
Max sit ups = 32
A phenomenal dead lift weight of 135 lbs
All time best at bench 65 lbs (I do have some bad shoulders)
Sumo’s at that same staggering weight
Used the 16 Kg kettle bell for all my exercises
And let’s not forget the 8 lb sledge!!
2010 brought a few changes:
Weight 175 lbs
Max pull ups went to 20 (no band)
Pushups are no longer done on my knees
Max sit ups are at 65
Deadlifts went to 265 lbs
Bench went up to 135 lbs
Sumo’s went to 75 lbs
20 Kg kettle bell was used for every exercise
And 12 lbs sledge for tire hits without stopping all the way to 100.
2011 saw a few changes as well.
Weight 165 lbs
Max pull ups went up to 25
Pushups are now with the handles (to help the shoulders) but did 35 the other day!
Sit ups? It’s like resting now.
Deads = 295 lbs and will break 300 lbs before the end of the year.
Bench went up to 145 lbs………..damn these shoulders!!
Sumo’s are up to 85 lbs Kettle bells??
Using the 24 Kg all the time. I can get the 32 Kg up over my head but I’m not always sure where it will come down.
Sledges?? The heavy one all the time! Last week?
Used prescribed weight all week long……………………A FIRST!! Of course, all in perspective…………………I still finish last most of the time but at 58 years old, I still have high hopes! Thank you for all your support………………I couldn’t have done it without you!!
Rob Ahrens
PS – I’m still refusing to do “Cowboy Sit Ups”!!
WOD
Karen
150 WallBall For Time
Strength
Dealift 3-3-3-3-3 Shoot For PR on this one...
Warmup
50 Hollow Rocks
Walking Alternating Toe Touchers - length of P. Lot
1/2 Mile Backward Run
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