Monday 01.14.13

33 Comments
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Dale

Today's Workout

Back Squat
RX: 3-5 x5
INT: 6-8 x 5
BEG: 8-18x5

Pullups
RX: 5x15 chest to bar
INT: 5 x 15 kipping (max effort if you cannot do 15 UB)
BEG: Negatives + curls

  • Jarrod Davis

    Dale, it would be a lot easier if you took the weight vest off….

  • Jacob

    #TWSS

  • http://www.facebook.com/jackdaly Jack Daly

    Beast!!!

  • Jacobs

    INT #105, this was my 1 rep max a couple of weeks ago. Looking forward to testing it again in a few weeks!

  • Jay

    Worked up to 275 x5 and 15ctb. Partnered with Brian G today who pushed hard to failure on his last two sets. Both times he did ” 1 more rep” two times. Great work Brian!

  • http://www.facebook.com/jay.condrick Jay Condrick

    How come his vest has sleeves?

  • Eddie B

    #185 x 8

  • Nicole B

    165# x 3 failed on the 4th rep. Thanks Jack for catching me and thanks to everyone else for all your helpful tips to improve my back squats.

  • Sheila S

    125×8 …with” Chanel my Bell “

  • Lisa d

    8@165# with neg&curls

  • Ann

    150#x2 rx/rx chest to bar kept consistent and did 3 each round and 7 regular kipping.

  • K-love

    8@110# Pullups were less than extraordinaire but I did two kipping pullups and 10 curls at 15# each time.

  • Dalerkearney

    I was wearing a weight vest?

  • Denise

    125# and Negative & Curls

  • Susie Diesel

    A1) 170#x6
    A2) 5C2B /10 kip
    Yay! Katie’s back :)

  • Jayme

    165 x 8, 10 kipping

  • http://www.facebook.com/jackdaly Jack Daly

    285# x 3
    5 unbroken sets of 15 C2B

  • Katie G

    130# X6/5 sets of max effort kipping

  • CraicStina

    Five rounds, stopping at 170#x8. Tried to do a 6th round at 175, did x3.  Went to my dark place today.  Great working with Rita and awesome coaching Jarrod!

  • Susie Diesel

     That’s a ton of heavy work – nice job!!!

  • CraicStina

    Thanks, Susie Diesel.  I want to be like you when I grow up (erm, grow muscles…)

  • Downey

    225# X 5, 5 negative pull-ups & 35# X 5 db curls

  • Jim C

    Although back squats are still not my favorite movement, I am enjoying the progress I have been making over the past few weeks. The energy in our group tonight was awesome. I really enjoyed working with Curtz, Bryan B and Brandon. Got up to 235# for 5 and then #250 for 3 on the last set which is only 5 pounds lighter than my 1 RM. Can’t wait to retest. Also, 5 rounds of C2B.

  • http://www.facebook.com/profile.php?id=100002994010584 Pat Murphy

    250# for 5 and 275# for one PR!

  • anne d

    135 x 8 neg pull ups 20# dumbbell curls

  • http://www.facebook.com/profile.php?id=912976 Brendan Daly Hurd

    Great workout today, I have never quite felt the way I did today after a set of squats.  Really felt like I was digging deep and there was a great energy in the gym.

    Worked up to 200×5 (failed on the 6th rep).  5×15 kipping unbroken, pullups felt really strong

  • Russ

    Worked up to 135# x 8. 6-7 strict pull up each round, gotta learn kipping, just found another goal!

  • Gienah

    Worked up to 155#. Did 5 ctb, 10 kipping but not unbroken. I was dreading the last set. 6:30 was poppin tonight!

  • BarbaraH

    Scaled for injury. Hank you to Sue B, Kristen and Jackie. Glen, thank you. I appreciate your coaching.

  • http://www.facebook.com/smammone Steve Mammone

    Still having a hard time no letting my right knee fold inward.  #155 x 10  Just happy I was able to get 10 each round.   5 x 15 Kipping Pullups Unbroken

  • Reggie Dee

    Worked up to 365 tonight. I’ve been cautious with my knees so I started light and worked up as I warmed up.
    225X5, 275X5, 315X5, 335X5, 365X5
    17CTB pullups
    lotta energy in 630 class tonight

  • Elizabeth

    Worked up to 165# literally couldn’t have been happier with my weights :) what a great way to start the week 
    awesome working with Danielle, Dani, Leslie, and Judy

  • http://www.facebook.com/profile.php?id=1039160358 Robert Lee

    Worked up to 105# (PR)  Big thanks to Sara Lee (no relation as far as I know), and Coach Glen for the support and help.