Personal Records – 12/May

PR
In line with my new plan: Here a non-exhaustive list of my personal records. I will maintain it on this static page, and I will post copies into my blog every month or so to see the progress (or lack thereof…). Changes since the last “freeze” are noted in red.

Strength PR’s

Mainly single, weighted low-rep exercises, executed without a significant time component. Also some single effort exercises that are more geared towards strength endurance and where timing is important (eg kettlebell & bodyweight exercises)

SQUATS
Backsquat, parallel, 5×5 125kg 02/Apr
Backsquat, parallel, 2×8 100kg 4/May
Backsquat, low (4-box), 5×5 100kg 29/Jan
Front Squat tbc
Overhead Squat 2×5 40kg 28/Apr
DEADLIFTS
Regular Deadlifts, 1×5 115kg 09/Jan
Romanian Deadlifts, 1×10 30kg 2/May
BENCH PRESSES
Normal grip, 5×5 72.5kg 29/Apr
Normal grip, 5×10 40kg 27/Apr
Normal grip, 3×8 65kg 14/Apr
OVERHEAD PRESSES
Barbell military, 3×3 50kg 3/May
Barbell military, 3×10 30kg 27/Apr
Barbell push press, 3×3 52.5kg 11/Apr
KETTLEBELL
Military Press, 20kg tbc
Push Press 20kg, 5min 50x 22/Apr
Snatch test, 20kg, 10min tbc
Turkish Get-Ups, 20kg tbc
BODYWEIGHT
Dips, 5×5 BW-4kg 30/Apr
TRX Dips none 2/May
TRX Hold 7×10-20s 2/May
Dips, BW 3×3 2/May
Pull-ups, narrow grip, 5×5 BW-10kg 21/Feb
Pull-ups, wide grip, 5×5 BW-30kg 2/May
Pull-ups, 50x tbc
Push-ups, 50x 5:50 22/Apr
Handstand hold (wall) 3x60s 24/Apr
Box jumps, 1×10 79cm (13 seg’s) 15/Apr

BW = Body Weight

Metcon PR’s

Single efforts, compound movements, and circuits, executed for endurance and/or strength endurance. Both time and weights (where appropriate) are key components

RUNNING
5000m, treadmill 35:56 17/Feb
3x800m, treadmill 4:23 avg 11/Feb
6x400m, treadmill 2:05 avg 9/Feb
CROSSFIT BENCHMARKS
tbc tbc
OTHER BENCHMARKS
tbc tbc

Rehab/Prehab PR’s

Obviously not meaningful PR’s in the strict sense of the word, but worth remembering nevertheless what loads I used on the various exercises.

REHAB
Wrist curls 3×15/2:30@6kg 3/May
SHOULDER PREHAB
Front flies 2×10@5kg 26/Apr
Cross flies 2×15@5kg 26/Apr
French doors 2×10@5kg 26/Apr
Advertisements
This entry was posted in PR by Thor Falk. Bookmark the permalink.

About Thor Falk

Living in France with wife and 5 year old daughter. When not doing something else, writing, blogging, and tweeting on training, nutrition, and lifestyle.

One thought on “Personal Records – 12/May

  1. Pingback: The June Training Plan | Thor Falk

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s