Tuesday 1-31-12

happy tuesday. again would have liked to roll over but up and out.
80% is just showing up, or is that 90?

warm up
row 2500m
3 rounds
10-deck squats
5-walk outs
10-push ups

Bench press
8-95
5-115
5-135
5-5-5+
160
185
205-8
-felt solid all the way thru. probably had a couple more in the tank on this.

BBB
5x8@135 bench
5x8@135 romanian deadlift
-supersetted these and worked a upper push with a lower pull. similar to yesterdays superset. felt solid and like this addition to the protocol.


Met-con
20-18-16-14-12-10-8-6-4-2
kettlebell swings
push ups
-solid all the way thru there. all sets unbroken and moved thru quick.

8- 35yard sprints :20 rest between
-added these in to mix it up a bit. good finisher.

plyo
foam roll

Monday 1-30-12

Happy Monday. so wanted to roll over this am. so wanted to..... but i got up.

warm up
run 1 mile 7:40 w/1% incline
3 rounds
5-pull ups
10-push ups
15-squats

sampson and hip openers

Squats
8-135
5-165
5-5-5+
185
225
255-8
-reps were solid. good form and felt strong all the way through.

BBB
5x10 @ 150
superset w/10 chins
-worked thru these fast. maybe 1 minute between sets. definitely a hurter. the sets of 10 squats went well. weight was light and the the reps fast. chins were all unbroken till 5th round.

Met-con
row 2k
7:14
-by this point i was shot. not feeling super and wanted to be done. jumped on the rower and went at it. tempo at first them built it up a little. not a bad time for feeling crappy.

Plyo
foam roll

thats it for a Monday.

Friday 1-27-12

TGIF?
yeah whatever....
up and out. a little slow this am but feeling pretty good overall.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15- squats

Deadlift-deload
5-95
5-135
5-165
5-195
-weight was light. its supposed to be. deload. good solid form all the way thru.

Press
5-5-5
65
85
105
-again felt light. soild form. hang cleaned all sets.

Met-con
5 rounds
8-deadlift 185
10-kettlebell snatch rh
10-kettlebell snatch lh
-5:00ish. didn't get an exact time. guess maybe i should start.
-effort level very high. minimal rest. deads got heavy on the last couple reps of the last sets. snatches were a nice change.

plyo
foam roll
-that was that. deload week over. may get a little work in tomorrow. we'll see. gotta be in the office early but after that maybe.

Thursday 1-26-12

rest day.
thought about it and rolled over. deload week going well. good work being done and getting ready to get back in the action. back in tomorrow for a session and maybe a saturday as well.
we'll see.
was nice to grab a couple extra hours this am.

Wednesday 1-25-12

up and out again.
warm up
-some run drills, just as a change
row 2k
3 rounds
10-deck squats
5-walk outs
10-push ups

Bear complex
5-45
5-95
5-105
5-115
5-125
5-135 3/2
1-155
-worked thru the bear pretty well. solid and unbroken up to 135. has to put the bar down after 3. hands sweaty, heavy, etc. regroup and finish the last 2. felt pretty good. heavy for the last two.
-went to 155 just to see how it felt. pretty solid. little rough on the thruster but was a little spent by that point. felt pretty good.

met-con
10-9-8-7-6-5-4-3-2-1
burpees
un-anchored sit-ups
-didn't time this but moved thru fast. solid reps on the burpees. may incorporate more of these ladders in to the met-cons. nice change of pace.

plyo
foam roll
-back a little kinked so wanted to spend a little time on that. not sure whats up. nothing major.

Tuesday 1-24-12

up and out. back in action here...
warm up
run 1 mile
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch

squat-deload
5-5-5
115
145
175
-deload week. worked thru these pretty quick. solid form.

BBB
3x10@145
-moved thru these quickly.

Bench-deload
5-5-5
95
120
145
-felt solid all the way thru these.

Met-con
4 rounds
30-wall ball 20#
30-hand to hand swings
30-push ups
14:00 +/-
-brutal. first round was unbroken. after that had to partition the wall ball and push ups. solid effort and just the right time capacity.

Plyo
Foam roll

-no strength focus tomorrow. maybe a barbell complex? maybe something else. little longer run and row maybe. we'll see.

Monday 1-23-12

weekend wrap up
Saturday
-little snow for sat. spent some time snow blowing and shoveling and getting some inside chores done. relaxing day.

Sunday
-hit up the gym for a session.
warm up
run 1 mile 7:45
row 1000m
3 rounds
10- deck squats
5- walk outs
10- push ups

Press
8-45
5-75
5-95
5-3-1+
115
130
145-8
- got 8 solid reps at 145. good stuff.

BBB
5x8 @ 95
- i upped the weight and dropped the reps to 8 for the 5 sets. good stuff.

Met-con
4x500m row
2:00 rest between efforts
-kept them all solid in the 1:35 range or so.

Plyo
Foam roll

Monday
-rest day. rolled over. was up late watching the Giants playoff game.
-back to the grind tomorrow.

Friday 1-20-12

almost over slept. oops. but got up and got going.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. will up the reps on these next week during the deload. may play with a new version we'll see.

Deadlift
5-135
5-185
5-215
5-3-1+
235
270
300-10
-10 solid reps at 300. probably left a couple in the tank. feeling pretty good about that. headed into a deload week next week and seeing some progress.

BBB
5x8 @ 165
-worked thru these quick.

Met-con
Tabata run
2:00 warm up
10% incline
6:50 pace
20secs on 10secs off
8 rounds
-these are brutal. felt better than the last time i did them. still wanted to die by the end. will continue to use these as a conditioning workout.

plyo
foam roll
-spent some time on the hip flexors again. good stuff.

will have to hit the press workout tomorrow am.

Thursday 1-19-12

REST DAY.
i rolled over and caught and extra couple hours. felt like i could use it.
back at it tomorrow.
shoulders a little sore from yesterday's thruster-thon. should be fine by tomorrow.

Wednesday 1-18-12

wednesday.....
up and out. would have liked to roll over but actually got up before the alarm. maybe i am coming around a little bit.

warm up
run 800m
3 rounds
5-pull ups
10-push ups
15-med ball
-shortened the run today. just for a change of pace.
-used 3 different grips for the pullups as well. just a little variation.

bench
5-45
5-135
5-165
5-3-1+
180
205
225-10
-got 10 at 225. 8 solid and 2 with spotter but no help. felt pretty good.

BBB
5x10@135
-no superset today. just straight bbb protocol. i think these are helping and will continue to use them. about 1 minute rest between sets.

Met-con
8 rounds
10-95# thrusters
10-push ups
-this was brutal. after 5 rounds i was wasted. holy cow. got thru 8 rounds in about 13 minutes and was fried. thrusters suck. period....

plyo
foam roll
-gotta do more to loosen up the hips a bit. will add that into the rotation.

Tuesday 1-17-12

slushy morning. at least it was over 10 degrees!

warm up
run 1 mile 7:45
3 rounds
5 pull ups
10 push ups
15 squats
sampson stretch
-worked thru this all pretty quick. felt solid.

squat
5-45
5-135
5-185
5-3-1+
220
250
280-7
-got a solid 7 reps at 280. probably had 1 or 2 in the tank. maybe... felt good. solid depth, good speed, knees out. etc. getting there.

BBB
5x10 @ 145
-solid work on these. worked for speed with about 1 minute recovery between sets.

Met-con
10min amrap
row 250m
25 kettlebell swings 35#
5 rounds plus 200m!
-argh, wanted to get to 1500m, so close! solid effort and a good conditioning workout.

plyo
foam roll
-good work this am. gotta stay consistent. need to up the running volume a bit. will play with that next week during the deload.

Monday 1-16-12

Weekend wrap
Saturday
-went into the office in the am and them hit the gym around noonish. what a zoo. but it started to clear out shortly thereafter.

warm up
run 1 mile 7:45
row 1000m

21-15-9
wall ball throws w/20#
wall ball sit ups
push ups
-worked thru this pretty quick. had access to the heavy ball so used that. worked up a pretty good sweat and loosened up a bit.

Power clean
barbell complex warm up
-used the 45# bar to warm up and get used to the movement
5-95
5-115
5-135
3-3-3-3-3
165
185
205-1-f
185
185
-worked up to 205 and got 1 solid rep. failed the second rep so stopped there. went back to 185 and worked the next 2 sets for power.

Met-con
8 rounds
30 yard prowler push w/185
30 yard sprint
rest :30 between rounds
-these are as brutal as expected. true power output test.

Plyo
Foam roll
-spent a little time working the kinks out.

Sunday- Rest
-was thinking of a 3-4 mile run but the 20 degree temps kept me inside.

Monday
-fubared the alarm this am and rolled over. argh. oh well. didn't get to bed till late so will just shift today to tomorrow etc....

Friday 11-13-12

TGIF!
up and out. rolled over for a second but said, no way gotta go!

Warm up
run 1 mile
3 rounds
10-deck squats
5-walk outs
10-push ups
-used the alternate warm up this am. worked well.pretty much non stop action. move from one thing to the next fluidly.

Press
10-45
5-75
5-95
3-3-3+
105
120
140-8
-got 8 solid reps at 140. felt pretty good. form was solid. no push off the bottom, true press.

BBB protocol
5x10 @ 75
-worked thru these quickly. they sneak up on ya. by the 8th rep or so the shoulders are burning and by the 4th set they get cashed.

Met-con
tabata treadmill run
10.5 grade
8.5 speed- 7:00 mile pace
8x20:10
-eight rounds of 20 seconds on 10 seconds off. never slow the treadmill. jump on and off.
-brutal! by the 6th round i wanted to quick. after the 8th i was tasting metal......brutal. will be doinf more of this!

Plyo
Foam roll
-thats it for a Friday.

Peace!

Thursday 1-12-12

up and out into the rainy morning. yuck, but it could be worse.

warm-up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-worked thru it quick and felt ok. was out a t a meeting late last night so feeling a little sluggish.

Deadlift
5-135
5-185
5-205
3-3-3+
220
250
285-12
-pulled 12 reps at 285. felt solid. probably could have gotten 1 or 2 more but the form would have been questionable. may have to adjust the numbers up a little on the deads. we'll see after next week.

Met-con
5 rounds
8-deadlifts @ 185
12- plyo push ups w/ball
16- med ball throws
-9:45. solid effort. the first 3 rounds were unbroken. the last 2 i needed to break down the deads into 4/4.
the pylo push ups were with a 4lb ball in one hand and rolled over to the other between reps. those add a little spice to the traditional set up.

Plyo
Foam roll
-had to bust out a little early. have a morning meeting.

Wednesday 1-11-12

Rest day.
wasn't sure what the plan for the day would be but i felt like i needed a extra couple hours so i rolled over.
back in the ring tomorrow.


peace.

Tuesday 1-10-12

up and out again into the cold.
got home a little late last night but got some good sleep and felt pretty good once the feet hit the floor.

warm-up
run 1 mile
7:45 pace.
3 rounds
5-pull-ups
10-push ups
15-squats
-worked thru these quick and steady. felt good to get the blood flowing.

Bench Press
8-95
5-135
3-3-3+
165
190
215-10
-feeling ok on these. think i need to experiment with my grip a little. width maybe? we'll see.
-215 was solid for 9. the 10th was a little sticky but got it out.

BBB protocol
5 rounds
10- bench at 120
10- chin ups
-first 3 rounds of chins were unbroken. minimal rest between rounds. pretty solid.

plyo
foam roll
-no met-con today as i had to bolt early. strength rest day tomorrow so longer met con and run or row. we'll see.

Monday 1-9-12

weekend wrap.
-spent Saturday with Pops splitting and stacking a couple cord of wood. good stuff! active recovery....
-spent Sunday watching playoff football! recovery!

Monday
up and out in to the early morning. i will not lie i could have rolled over but that would have negated all the good solid work last week. so off we went!

warm up
run 1 mile 7:50 pace.
-just easing the legs and lungs into it
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. just moved through and got loose.

Squat
5-135
5-185
3-3-3+
205
235
265-8
-felt really good all the way thru these. 265 was good. only at 8 did it start to get a little sticky. but the depth was good and the reps were good.

BBB protocol
5x10 @ 145
worked through these fairly quickly. rest about 1:00 between sets
felt good. good depth etc..

Met-con
6 rounds
30 yard 180# prowler push
30 yard sprint
rest 30/45 sec between rounds
-figured it was time to get back with the prowler. loaded up 180 on the bars and went at it. not sure what the prowler weighs? have to look that up. pushed it fast for 30 yard and then sprinted back to the start.
-brutal.

Plyo
Foam roll.

-back at it tomorrow. peace

Friday 1-6-11

TGIF! or whatever....
up and out into the not as cold am. nice. better at 20 than 10.

Warm up
3 rounds
run 400m 7:45pace
5-pull ups
10-push ups
15-squats
sampson stretch
-same drill here. will build the runs up to 800m probably next week and maybe add some reps to the rounds but trying to keep it as a warm up only.
-felt good to get the body moving.

Press
8-45
5-65
5-85
5-5-5+
100
115
130-9
-these were strict solid presses. no drive no push. felt pretty good. the weight wasn't super high but the reps were good and i was happy with that.

BBB protocol
5x10 @ 75
these always seem so light and by the third set they hurt like hell!! hopefully they are helping!! think so. gotta stick to the program.

Met-con
5 rounds
run 400m
12-pull-ups
-lost track of the time. maybe 12 minutes? the last 2 sets of pull ups were rough. 3's and 2's and a couple singles. ouch.
-the runs were at 6:30 or under. seemed to be a good pace. was feeling it by the end.
need to get a solid grip on the met-cons. little more focus. will re-evaluate this next week. hmm.

foam roll
plyo
-feeling much better here. body recovering nicely.
-most likely taking the weekend off. maybe a easy trail run. we'll see.

Thursday 1-5-12

up and out even though i really wanted to roll over and stay under the covers. argh. but keeping the momentum going here.....

warm up
3-rounds
run 400m
5-pull ups
10-push ups
15-squats
sampson stretch
-again worked thru this just to get loose and warm. felt pretty good.

Deadlift
5x135
5x185
5-5-5+
205
235
275-11!
-felt pretty solid. used straps for the last set and pulled 11 pretty easy... pretty easy? they didn't feel too bad. happy with this. good stuff

Met-con
5 rounds
9-deadlift @ 160
12- hand release push ups
15-24" box jumps
-moved thru these fairly quickly. all the deads were unbroken. the box jumps slowed me down. need to work on the speed on these. although have been reading about the possibility of injury due to too many box jumps...we'll see.

plyo
foam roll
-still feeling it in the legs and the back tightened up a little by the 5th round. spent a little time working it out. need to focus more on this and maybe get in a yoga session or 2. we'll see.

Wednesday 1-4-12

active recovery.
definitely feeling the last couple days...

Warm-up
run 1 mile.
-8:15 pace. conversation pace. just ease the legs into gear.

3 rounds
10-deck squats
5-walk outs
10-hand release push ups
-felt good to get mobile and combine a warm up and some plyo type moves.
-felt pretty solid after.

Strength/Skill
5 rounds not for time
2- turkish get-ups w/35# kettlebell
2- handstand push ups
-worked thru this like a strength workout. take time with the reps. focus on the form. felt pretty solid. first set of handstand push ups weren't great, the other 4 sets were solid. good skill work.

Met-con
row 2k
7:01
-argh! wanted sub 7:00. so close......... will have to chase that again. maybe do this as a tt once a week. we'll see.

plyo/foam roll
-sore. had to spend some time working the kinks out of the legs. feeling the squats.

peace!

Tuesday 1-3-12

up and out into the chilly morning. maybe winter is finally here...

Warm up
3 rounds
run 400m 7:45 pace
5-pull ups
10-push ups
15-squats
sampson stretch
-just getting the body grooving

Bench Press
5-95
5-135
5-5-5+
155
180
205-10
-solid all the way thru these. felt strong.

BBB protocol
5x10 @ 135
superset with 10 dips
-last couple sets of these were hard. percent called for lighter than 135 but i left it on the bar anyway. felt solid all the way thru but definitely a smoker.

Met-con
2x800m
2:00 rest between
6:25 pace for the 800m runs. felt pretty good. pace was fast and felt the squats from yesterday in the legs.

plyo/foam roll

working my way back into the groove and digging it.

Monday January 2nd 2012

hello 2012! goodbye 2011!
2011 had its ups and downs....i'm glad its over...
i'm also glad the holidays are over. time to dry out and refocus....

Warm up
3 rounds
run 400m 8:00 pace
5- pull ups
10-push ups
15-squats
-just needed to kick the body back into gear.

Squats
5-135
5-165
5-5-5+
190
220
250-8
-felt pretty solid. got 8 real good deep reps.

BBB protocol
5x10 @ 145
-these get brutal toward the end.

Met-con
10min AMRAP
row 250m
25 double unders
-got 5 rounds and had 10 seconds or so to spare. didn't get back on the rower for those 10 seconds...
i was gassed. felt solid and the middle rounds the double unders were solid. used a new rope and it took a little getting used to. have to order a rope....

Plyo/Foam roll.
-getting back into the plyo groove as well.

solid work and looking forward to getting back into the routine.