Saturday, August 7, 2010

Benchmark Update

I have not updated this blog in some time, however I have improved in quite a few areas.

I am currently doing Wendler's 5/3/1 and working out every other day. I am doing assistance exercises, conditioning and climbing all on the same day with a day off between everything, which is working well. Recommended for the over-40 set.

Benchmarks: recent PRs in italic;

Hips
-100 free squats L2
-295 lb back squat (1.5x bw) L3 April 2009
-405x2 lb deadlift 2.25x+ bw) L3 Aug 2010
-24 inch standing vertical jump L2 2009
Push
-50Push-ups L2 Oct 2007
-30 Push-ups on rings L3
-235 lb Bench Press (1.3x bw) L3 Aug 2010
-175 lb Shoulder Press (.96x bw) L3 Aug 2010
-11 HSPU L3 July 2010
-21 Dip on rings L2 Oct 2007
Pull
-20-foot Rope Climb (no feet) L3 2006
-205 lb Power Clean L3 Aug 2010
-37 Pull-Ups L2 Aug 2010
18 C2B Pull-Ups 11-08
-2 Muscle-up on bar (perfect) L2 April 2008
-6 Muscle-ups on rings (kip) L2 April 2008
-3 Muscle-up on rings from full hang May 2008
Core
-30 V-ups L2
-15 Hanging Knees to Elbows L2
-10 second L-sit L1
-195X2 lb OHS (1x+ bw) L3 CrossFit Games 2009
-Sandbag carry (modified) 100 lbs, 1 mile L3 2007
-2:50 min 800-meter Run L3 - Norcal Sectional 2010
-7:39 min 2000-meter Row May 2009
-Helen: 10:13 L2
-1 mile run 6:27 L2
Speed
-1:11 min 400-meter run L3 Jan 2010
-1:26 min 500-meter Row L3 Dec 2006
-135 lbs Power Snatch L2

Other Benchmarks:

-Cindy 21 + 8 push-ups December 2007
-Clean & Jerk 185 2009
-Fight Gone Bad 309 FGB IV 2009
-Fran 5:45 2007
-Filthy Fifty 21:30 2008
-Grace 4:08 Aug 2010
-Linda 22:31 11-07
-Push-Jerk 195 04.09
-Murph C2B/20# Vest 54:40 Oct 2008

Highest Grade Climbs:

Indoors;
5.11b on-sight 2010
V5 redpoint 2010

Outdoors
5.10a, redpoint 97 feet 2009

3 comments:

Mike said...

Nice benchmarks and update, Maximus. Some of those, both metcon and strength, and either dead on for poundage or within a few seconds and/or reps of myself. Eerie.
Keep up the posts!

偉曹琬 said...

百發百中不是一試就成的。..................................................

江仁趙雲虹昆 said...

朋友是一面鏡子......................................................................