Deacon Bradley

The personal site for ME!

My Fitness Log

This is a fairly complete log of my fitness training. I try to keep a record of most of my workouts. I like to look back on past performance, and also repeat old workouts again.

It's also helpful to tag workouts with the movements in them so I can quickly refer back to previous results.

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Small DT

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Barbell Conditioning 5 Rounds:
  • 12 Deadlifts [95]
  • 9 Hang Power Cleans [95]
  • 6 Push Jerk [95]
Time: 11:56 Splits:
  • 2:00
  • 2:00
  • 2:46
  • 2:28
  • 2:40
Took round 5 easy – never actually done a 5 rounder of this. Rested each set and focused on good form (mid back started killing me round 3+). Repeat of this wod: Small DT
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Running Christine 3

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1.) Strength Front Squat: 3-3-3-3 across
  • 215
  • 215
  • x
Something not feeling right today. Cut this one short and did some backsquats to round it out. Feeling tweaked from my ruck yesterday. 2.) Conditioning “Running Christine” (because I don’t have a rower) 3 Rounds:
  • 400m run
  • 12 Deadlifts [185] (bodyweight is currently 195 though)
  • 21 Box Jumps [20″]
TIME = 16:45 Super gassed on this one. Haven’t done DL or box jumps in months. Both felt super weak. Held 5:00 pace the first two rounds, but had to walk a bit on the 3rd run. Feeling pretty crushed after this one!
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Block Party 4

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1.) Every 1 minute for 8 minutes: 1 x Power Clean

  • 185: working on form.

Felt surprisingly good. Not as smooth as I’d like, but solid form.

2.) Work up to a 1RM Front Squat

  • 5x 135
  • 4 x 185
  • 3 x 205
  • 2 x 215
  • 1 x 225
  • work up to 1RM..
  • 1 x 225

I haven’t lifted in forever so I’m stoked with that lift!

Conditioning:

  • 10…1 reps Russian KB swings [53]
  • 1…10 reps pull ups

TIME: 7:24

My pull-ups are what slowed me down. I haven’t been doing those at all. Really surprised how well I did though. The round of 8 was the first one I had to get off the bar. I was doing them in 2s after that.

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Block Party

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1.) Every 1 minute for 8 minutes: 1 x Power Clean

  • 185: working on form.

2.) Work up to a 1RM Front Squat

  • 5x 135
  • 4 x 185
  • 3 x 195
  • 2 x 205
  • 1 x 215
  • work up to 1RM..
  • 1 x 235

I haven’t lifted in forever so I’m stoked with that lift.

Conditioning:

  • 10…1 reps Russian KB swings [53]
  • 1…10 reps pull ups

TIME: 10:00

My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than previous attempts.

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Nicole

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1. Conditioning – Nicole

20 min AMRAP

  • 400m Run
  • As many pull-ups as possible

Result: 62

  • 16
  • 16
  • 15
  • 15
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Sunny Lift Session

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1. Conditioning

1 mile run (warmup)

2. Barbell Work

7 x squat clean complex:

  • 1 x high hang squat clean
  • 1 x hang squat clean
  • 1 x squat clean

Result: 135, 155, 155, 155, 155, 155, 155

Felt good on these, also gassed. This was supposed to be on the minute, but G was outside so I had to keep helping him with stuff.

3. Back Squat

3-3-3

  • 185
  • 225
  • 225

Was supposed to do something else. Ran out of time and way distracted helping G play with stuff. Yay family life!!!

Overall it was good to be back on the barbell. Really need to stay on top of strength stuff. Super hard right now with the newborn and business stuff, but I can’t complain!

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Helen Rx

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1. Conditioning / Warm-Up

1.25 mile run

2. Helen Rx

21, 15, 9

  • 400m run
  • 21 KB swings [24 Kg]
  • 12 pull-ups

Time: 16:11

Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.