Brandx Ramona vis Strength Diary 2012-8-20
JT
21-15-9 for time:
Handstand Push-ups s/s to Heavy DB press @ 5kg / 11lb
Ring dips - s/s to bench dips on bar
Push-ups - on bar @ pin 5
21-15-9 for time:
Handstand Push-ups s/s to Heavy DB press @ 5kg / 11lb
Ring dips - s/s to bench dips on bar
Push-ups - on bar @ pin 5
Done in 16.23 mins
I think I got the scaling wrong on this one as it was a real slog - but checking my time I was similar to others???
But it was heavily broken and really tough on my shoulders.
DB’s broken into 15-6, 6-4-5, 6-3, Dips into 10-8-3, 7-5-3, 6-3, Push ups into 5-5-5-4-3, 3 then changed bar up a position 5-5-2, 5-4.
But it was heavily broken and really tough on my shoulders.
DB’s broken into 15-6, 6-4-5, 6-3, Dips into 10-8-3, 7-5-3, 6-3, Push ups into 5-5-5-4-3, 3 then changed bar up a position 5-5-2, 5-4.
My intention was to compare to my last time which was May 2010..
100522 “J.T.”
Pack /puppish
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that) - Knees on 8” box
Bar dips - bench dips at bar at pin 5
Push ups - scaled to 15-9-6 bar at pin 5
Done in 10.10 mins
Doubled up to catch up but as soon I started JT I realised it was a mistake! I planned to do all in the 21-15-9 rounds but after the first few push ups I realised how fatigued I still was from yesterday and I was not going to make 21 so decided to drop to 15-9-6 and just slogged thru to the finish.
100522 “J.T.”
Pack /puppish
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that) - Knees on 8” box
Bar dips - bench dips at bar at pin 5
Push ups - scaled to 15-9-6 bar at pin 5
Done in 10.10 mins
Doubled up to catch up but as soon I started JT I realised it was a mistake! I planned to do all in the 21-15-9 rounds but after the first few push ups I realised how fatigued I still was from yesterday and I was not going to make 21 so decided to drop to 15-9-6 and just slogged thru to the finish.
Tabata Row
Record meters s/s to SDHP with 8kg KB (I was gonna do 12kg but after 3 warm up reps and my arms were smoked from JT I dropped to 8kg) Also first time using KB's for SDHP.
11-10-10-10-10-10-10-10 Total reps 81 reps 
Compared to last time
Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps
Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps
It actually felt tougher than last time and my quads started cramping towards the end.
But if I’m right with my power calculations then my power output was higher doing 81 reps @ 8kg vs 72 reps @ 12kg
But if I’m right with my power calculations then my power output was higher doing 81 reps @ 8kg vs 72 reps @ 12kg
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