Wednesday 2-29-12

Leap day?
is my flu back? argh. woke up congested and yucky.
stayed up too late last night reading so no surprise the alarm went off a little early but the stuffy head bothers me. grrr..
oh well.

big picture....

Tuesday 2-28-12

grrrr. i rolled over this am.
was out much later than expected at a meeting last night. by the time i got home and got to sleep it was later than i would have liked. oh well.

things happen and we have to be flexible to accommodate.

back on track tomorrow? hopefully.

Monday 2-27-12

Weekend wrap and Monday

Saturday
-worked in the office and didn't get out in the pm. ended up just doing some stuff at home and chilling.

Sunday
-up early. did a little reading, made breakfast with the kiddos and then got out into the chilly sunshine.
3.5 mile trail run. 8:20 average pace. steady. nothing crazy. just getting the legs back.

Monday
-rolled over this am. wasn't feeling so great. got good sleep last night but was not super motivated this am. argh. back at it tomorrow am.

Peace

Friday 2-24-12

tgif!!
warm up
run 1 mile 7:50 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson stretch

Deadlift-deload
5-5-5
135
165
195
-solid all the way thru. deload so no big deal

BBB
3x8 deadlift @ 165
superset with pullups
11-10-12
-last set of pull ups was 6-3-3. first 2 unbroken
moved thru this quick.

Press-deload
5-5-5
65
85
95
-no issues with any of these

BBB
3x10 @ 80
superset with 20 45# walking lunges
-these were tough. shoulders were burnt and the lunges are just brutal.
-worked thru quick and steady

Met-con
3 rounds
run 800m
30-kettlebell swings
20-push ups
-17:00 on the wall clock
runs were 7:50ish pace. all swings and push ups unbroken. definitely not a sprint but pushed pretty hard. felt solid

foam roll
plyo

little snow this am? WTF?
hope to get in a couple workouts over the weekend. even if they are short runs etc...

peace 

Thursday 2-23-12

rest.
rolled over this am. making it a M-W-F week.
feeling pretty solid after yesterday's effort.
probably should have got up and hit it but still getting back in the groove.

Wednesday 2-22-12

weds and back into the game...

warm up
run 1 mile 8:00 pace
-easy, steady, just opening the legs
3 rounds
5 pull ups
10-push ups
15-squats
sampson stretch/hip mobility
-felt pretty solid warming up. feeling mondays run a little. not sore but not used to the mileage either.

Squat-deload/reload
8-95
5-5-5
120
150
185
-solid all the way thru these.

BBB
3 supersets
10-squats at 150
10-chin ups
-worked thru these quickly. all the chins unbroken. feeling it a little by the 3rd set.

Bench
5-5-5
95
120
145
-easy reps thru this.

BBB
3 supersets
10-bench at 120
8-rdl at 135
-bench was cake. rdl's felt good. may add a little weight to these next week.

Met-con
3 rounds
row 1000m
rest 2:00 between rounds
3:33
3:30
3:31
-felt tired going into these but came out of them feeling good. rounds were solid. pace was solid.

Plyo/Foam roll
-worked a little on the stiffness in the ankles and calves and the soreness in the quads.

back at it tomorrow!

Tuesday 2-21-12

long weekend wrap up

Saturday and Sunday
chilled. let the balance of this cold go away! yeah

Monday
day off from work. yeah.
5 mile run at the lake. fam went walking i ran the outer loop.
8:30 average pace. slow endurance pace. nothing crazy. just get the legs back into it. get the head right again.
-solid. felt good. could have thrown down a bunch more miles at that pace but need to ease the legs back in.. etc.

Tuesday
-i rolled over. hard to get back in the routine and i suckered out. grrrr.
will be back in the groove tomorrow.

peace

Friday 2-17-12

TGIF
-grrrrrr. still coping with congestion,headache and crappyness from flu. wrote this whole week off. will be back at it this weekend and then back in the swing monday.
not sure how i will handle the 5-3-1. maybe make up the 1 week but limit the max weight reps and then go right to the next 5 week. no deload.
gotta kick some more running in as well. good chance to reset and focus on the spring ahead.

Thursday 2-16-12

getting better, but this week has been a wash.
had to get to the office early this am and still feeling the effects of this damn flu/cold whatever.

grrrr...

Wednesday 2-15-12

grrrrrr
still sick. felt a little better last night but woke up just feeling awful.
in office suffering....

Tuesday 2-14-12

sick.
yeah, head cold. sneezing. yuck.....
head packed full. hopefully this will break today.

grrrr!

Monday 2-13-12

grrrr. Monday
busy weekend.
woke up yesterday with a sore throat and spent the day chillin out.

reset the alarm this am as well. will play it by ear tomorrow.

grrrr...

Friday 2-10-12

TGIF
up and out. i snoozed it once.....

warm-up
run 1 mile 7:45
3 rounds
10-deck squats
5-walk outs
10-push ups
-this i think is my favorite warm up now. the deck squats really add to a nice edge. open up the hips, back etc..
-gotta up the run distance and start adding more run type met-cons at the end of the work out.

-added a little shoulder mobility in here as well

Press
8-45
5-75
5-95
3-3-3+
110
125
140-8
-solid reps at 140. they were heavy and the last was hard but solid. no push, no hip drive. solid press. shoulders feeling it. didn't feel as strong as i thought i would.

BBB
superset
10-press @ 80
20-45# overhead walking lunges
rest :30 between rounds
-these were brutal as expected. walking lunges suck but in the right way. solid.

Met-con
6 rounds
30yard tire flip
rest :10 seconds between rounds
-not sure what the tire weighs but used the biggest one. takes about 12-14 flips to get it 30yards.
-good solid finisher

20-glute ham developer sit-ups
-hadn't done these in a while so figured why not.
plyo
foam roll

Thursday 2-9-12

Thursday and a little snow on the ground. just a little dusting but kind of nice.

warm up
run 1 mile 7:45 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson/hip mobility

Deadluft
8-135
5-185
5-215
3-3-3+
230
260
295-10
-10 solid reps at 295. definitely had a couple more in the tank as well. solid.

BBB
5x8@185
-no superset on these. just worked thru with roughly :30 rest between sets.
-good solid work.

Weighted pull-up
5-bodyweight
5-25
5-45
4-55 5f
2-65 3f
-little something different. 45 felt solid. 55 was a little heavy and failed the 5th rep
-65 was heavy got 2 good ones and 3 was a fail.

Met-con
100-hand to hand kettlebell swings 35#
2:35 +/-
-swings unbroken. just wanted a little finisher. this was solid.

Plyo
Foam roll

Wednesday 2-8-12

up and out into a chilly morning

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
shoulder mobility

Bench
8-115
5-135
5-155
3-3-3+
170
195
220-10
-10 solid reps at 220. felt good. all the way thru

BBB
5x10 bench @ 135
5x8 RDL @ 135
-superset. rdl's were solid depth. good ham work. bench was solid.

Met-con
15min AMRAP
row 500m
25-push ups
-5 rounds +435 meters
-felt good all the way thru. hard but solid. 5 rounds was the goal and the 6th row was gravy. wanted to get it finished but was unable to get 500 argh.. just a few seconds short.

Plyo
Foam roll
-spent a little time on the lower back as it tightened up on me on the last row.

Tuesday 2-7-12

up and out. feeling decent..
warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
-sampson and hip mobility

Squat
8-135
5-165
5-195
3-3-3+
210
240
270-8
-8 solid reps at 270. felt good. good form and depth. last 2 were tough.

BBB
5 rounds
10-squats @ 155
10-chin ups
-moved thru these fast. basically walk from station to station quickly and rep them out.
-definitely feeling it on the 5th set.

met-con
run 400m 7:20 pace
50-kettlebell swings
400m
40-kbs
400m
30-kbs
10:15
-thought about 5 rounds but 3 was enough. gassed.

plyo
foam roll
-mobility and out the door a little early today. gotta travel for work so needed to get a few things down prior.

peace

Monday 2-6-12

Weekend wrap-up
-no work out Saturday. worked in the am and then ran some errands in the pm.

Sunday
3 mile local run.
-no gps as the bat was dead and my charger was in the office.
-solid effort. felt pretty good.
-hilly loop, or well rolling....

Monday
-post Super bowl rest day....
-rolled over. alarm went off early but i got to bed late.
-no worries...

back in the groove tomorrow.

Friday 2-3-12

TGIF!
up and out but man its not been easy lately to get out of bed...argh...


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


Press
10-45
5-75
5-95
5-5-5+
105
120
135-8
-solid all the way thru these. good form. no push. felt pretty stable etc..

Met-con
12 AMRAP
5-power clean 95
5-front squats
5-burpee boxjump
7 rounds
-the burpee box jumps chewed up some time and were brutal. may have to add these in more often. not sure of there is a smooth way to do these.
rest 5:00
10-push press 95
50-double unders
8-push press
40-double unders
6-push press
30-double unders
4-push press
20-double unders
2-push press
10-double unders
-push press was solid. wanted to use this as add on work for the press. had a crappy rope and the double unders sucked. couldn't get a rhythm. argh......


plyo
foam roll
-gotta work tomorrow so may try to get in a work out after the office.

Thursday 2-2-12

rest day.
got home late and knew that i would most likely roll over and catch a couple extra hours sleep.
did just that.

back in action tomorrow.

Wednesday 2-1-12

Wednesday am.
made the decision to get out and train. figured get the deadlifts in today and play tomorrow by ear.

warm up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson/hip mobility

Deadlift
8-135
5-185
5-5-5+
210
245
275-10
-felt solid and strong all the way thru. no issues. 10 went up easy...well relatively. they were good solid reps. happy with this.

Met-con
12-deadlifts 225
40-wall ball
9-deadlift 225
30-wall ball
6-deadlift 225
20-wall ball
3-deadlift 225
10-wall ball
-this was a major smoker. 7:00+/- moved thru steady. smoked by the end!

farmer carry
2x100y w/45# plate in each hand
4x70y w/45# plate in each hand.
-good stuff. definitely smoked the grip. solid.

plyo
foam roll
-thats it for the day.
got a dinner meeting tonight and a long day on the road today so will play tomorrow by ear.