Personal Records – 7/Sep

PR

Note: the main reason for posting this is as a baseline for my running. I have improved some of the lifting, but not dramatically (and the last freeze was in June, ie a long time ago)

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 (in June)” 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, 5×8 95kg 10/Jun
Backsquat, 20 reps straight 100kg 15/Jul
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
Regular Deadlifts, 3×8 100kg 2/Aug
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, parallel 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 (7:11/1k) 17/Feb
4660m (Track 2) (9:14/1k) 1/Sep
3x800m (treadmill) 4:23 (33s/100m) 11/Feb
3x800m,tbc tbc
6x400m, treadmill 2:05 (31s/100m) 9/Feb
6x320m (Track 1) 1:47 (33s/100m) 9/Sep
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 3×15/3:15@8kg 11/Jun
SHOULDER PREHAB
Front flies 2×10@5kg 26/Apr
Cross flies 2×15@5kg 26/Apr
French doors 2×10@5kg 26/Apr

Convict Conditioning PR’s

grey = not attempted (yet)
red = beginner rank
blue = intermediate rank (start moving on)
green = advanced rank (completely move on)

Push-Ups Squats Pull-Ups Leg-raises Bridges HSPU’s
1 Wall PU
3×50
13/Jun
Shoulderstand S
2×20
14/Jun  
Vertical pulls
3×40
13/Jun

Knee tucks
5×10
19/Jun 
Short B
2×10
2×25
14/Jun
Wall Head S
2 Incline PU
33/25/20
14/Jun
Jackknife S
Horizontal pulls
5×10 (at 45deg)
8/8/6 (reg)
14/Jun 
Flat knee R Straight B
5×10
19/Jun 
Crow S
practice
19/Jun 
3 Kneeling PU Supported S Jackknife pulls Flat bent LR Angled B Wall HS
3x30s
19/Jun 
4 Half PU Half S Half PU Flat frog raises Head B Half HSPU
5 Full PU Full S
3×20
14/Jun 
Full PU Flat straight Half B HSPU
6 Close PU Close S Close PU Hanging knee R Full B Close HSPU
7 Uneven PU Uneven S Uneven PU Hanging bent LR Wall walking B dwn Uneven HSPU
8 Half one-arm PU Half one-leg S Half one-arm PU Hanging frog R Wall walking B up Half one-arm HSPU
9 Lever PU Assisted one-leg S Assisted one-arm PU Partial straight LR Closing B Lever HSPU
10 One-arm PU One-leg S One-arm Hanging straight LR Stand 2 stand B One-arm HSPU
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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.

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