Power Clean
5 x 3
Deadlift
5 RM (5 Rep Max)
Press
2 x 5, 1 x 5+
A few things regarding commenting on the posts . . .
- Remember that Friday is that last day that you can send your comment to me via email. Starting with Monday's post (06/13/11), all comments must be submitted via the comments link at the bottom of each post (so emailed comments will no longer earn you the warm-up rewards).
- If you've had trouble submitting a comment, chances are that you need to sign up for a Google account - you can do this here. Your Concordia email address is not a Google account (our email system is run by Google, but your username is not automatically a Google account). With that said, when you click on the link above, you can use your Concordia email address when you sign up for a Google account (don't worry - it's free).
- If you're still having trouble commenting, talk to me after MSCL either Wednesday or Friday. We'll get it all straightened out.
- You must make your own comments. Your parents and/or siblings cannot comment for you (siblings - no tag-teaming -sorry). I want to ensure that you are indeed the one reading the blog.
- Today's comment: What goal or goals do you have for MSCL this summer? A 200/300/400 pound squat? A better vertical jump? Your first pull-up? If you don't have a goal yet, now is the time to set one (or more!). Be specific, and let's make our goals athletic in nature. "Surviving MSCL" - while humorous - does not count as a goal. Nice try!
- The reward for commenting . . . there will be some backwards bear-crawls in tomorrow's warm-up as well as some burpees. If you comment, those two activities are cut in half (distance and number, respectively).
73 comments:
by the end of the summer,i am hoping to be able to do at least 5 pull ups without stopping
I would like to be able to get a better verticle jump than i had to day, as well as being able to bench press more weight.
I hope to bench press and squat 65lbs... And do a pull up on my own, without rubber bands.
I would like to be able to bench and squat more...and do everything else better also.
I would like to squat over a 100 lbs.
275 lb squat, 200 lb bench press, 300 lb deadlift, 4.75 40 yd. dash
I would like to get abetter verticle and be able topress 70 pounds
350 lb squat, 225 lb bench, 155 lb press, 175 lb power clean, 415 lb deadlift
Awesome everyone - keep 'em coming!
i want to improve my verticle and be able to bench more
I'd like to be able to squat over 100 pds. and do a pull up on my own
my goals are to never be late, complain much less, and bench over 100 lbs
I want to do a pull-up on my own,and be able to bench press more.
I would like to bench press better and get REALLY BIG BICEPS!
I would like to bench press better and get REALLY BIG BICEPS!
I really want to build up endurance
I would like to be able to bench 110 lbs, press 95 lbs, and have a better attitude toward lifting!
I'm looking to squat about 450...ha okay no actually i would like to squat 200 and get my first body weight pull up! i also want to be able to do MAN PUSHUPS all the time by the end of summer.
I would like to be squatting something above average, and beef up my legs! Also, atleast 10 normal pull-ups.
be able to bench press plates...and then some. Go to bed on time for a whole week to avoid 'mscl induced naps'
I would like to have a 30 inch vertical leap at the end of mscl.
I want to be benching plates, have a 31 inch vertical (or be dunking), and be squatting 300+ for my max.
well um get better definition, squat more...i don't know about 200...you think that is possible for me? haha and bench over 115 or reach my max of 125. and definitely improve on vertical jump and knee strength. oh wait! BUILD UP MY LEFT HAMSTRING!! ok thats it. alot, i know. haha
my goal is to check the mscl blog every night from now on.
and to increase my squat...by a lot.
btw when it says klemp, it means ALEX KLEMP
I want to be able to pass single red pullups, improve my vertical jump, and get close to 200 lbs in squat!
I would like to squat 180, be able to do pull ups without the red band, jump higher, and improve on everything else as well.
I would like to bench more than a hundred and squat more than a hundred and sixty
squat over 300
I would like to be able to bench 100 lbs, and get to doing the pull ups without the bands
bench 150lbs.
I want a better verticle jump.
I hope to bench double my bodyweight:P No....realistically, I want to jump up in weight every time we lift (no failing). A bunch of kipping pullups in a row would be cool, or just strict without any bands. And "mega-ly" beat my first metcon time with my second, for every workout. Improving my vertical jump would be nice, because prior to today I had thought I had "hops", realized I do not. :P Ummm....oh, and maybe work on this whole complaining for mscl issue I've got going on, wake up at 6am with a great big smile, because I get to do mscl today! YAY!
Who is saxman24.5? "mscl induced naps"? story of my life. hilarious. :P
I would like to increase my squat by 75 lbs.
I want to be able to do a pull-up
(Madi) I want to become a beast.
I want to increase my vertical and get a 200 pound squat
i want to increase my bench press weight every week
By the end of the summer i want to be able to do 25 push ups in a row non stop and get 3 more inches on my vertical
i want to be able to back squat 5 rep max 3 15 and bench 2 plates.
i would like to do man push ups and 5 or more pull ups on my own
my goal it to be able to bench 150 by the end of mscl haha
i wouldlike to be able to bench as much as phil harmoney
I want to make my vertical jump a lot better then it was today
Improve on my vertical leap by a few inches and be able to do 3x15 pullups
I want to be able to bench 140 by the end of summer
i want to bench more
Shoulder press 135
squat 250+
bench 200?
also, 40yd under 4.8sec
Successfully mastering multiple full body weight pull-ups would be ideal.
sorry, this is actually andrew.
bench 200 and weighted pull ups 3*5for at least 30 lbs
lol gotta do it for football
i want to improve my technique on my squats
I want serious strength by the end of the summer. Mega Muscle.
Want to squat 200 by the end of the summer
i want to dead lift at least 100lbs
who is ranch or cookies
Great job everyone - way to set some goals! Ryan, I think you'll smoke that 100 lb deadlift the next Wednesday - it looks you'll need a new goal soon!
I am finally creating an e-mail. YAY.
I would like to be able to do 10 non-assisted pull-ups by the end of summer.
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