Friday 3-30-12

TGIF.
i rolled over this am. the late nights this week have gotten the better of me.
supposed to be crappy tomorrow so will push my gym session till then.
felt good to sleep in a bit.

glad this week is over......

Thursday 3-29-12

up and out... but man did i want to roll over....

warm up
run 1 mile
7:50 pace. nice and steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges
-little stiff and creaky today. think being on the feet most of the day Tuesday contributed to that. plus a lack of good sleep as well.

Deadlift
8-135
6-185
5-5-5
225
260
295-7
-felt pretty solid all the way thru. 295 went up fairly easy and left a couple reps in the tank. form felt a little off today. think its just general fatigue.

BBB
5x10 Squat @ 160
-worked thru these pretty quickly. focused on the explosiveness. drive out of the hole etc..
-switched up the protocol a little after reading an article by Wendler. going to move the BBB sets around a little. may play with the percentages as well later down the road.

Met-con
row 2k
6:54!!!!
-new PR!
-for a day that i wasn't feeling super this was great. been stuck at 7:00 mark for a while. crushed it. sub 6:50 next time? maybe. but will continue to work some rowing into the program. great stuff. was totally cashed after. spent.

Plyo
Foam roll

thats it for today. back in tomorrow for some pressing...

Wednesday 3-28-12

Rest day.
2 solid days in the bank. took this am off. got home late again and could use the extra couple hours.

back in the groove tomorrow.

Tuesday 3-27-12

Tuesday.
up and out and brrr chilly this am...

warm up
run 1 mile
8:00 pace. steady and easy.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge

Bench
8-95
5-115
5-135
5-5-5+
165
190
215-6
-6 reps at 215. little hitchy on the reps. not happy with the form. bar wanted to come forward a bit. weird.

8x135 to reset form and check any issues.

RDL
3x10 @ 135
-3 sets of Romanian deads to keep focus on the hams, etc.. think these have been helping.

Met-con
50-kettlebell swings
50-goblet squats
50-snatches (alternate lh/rh)
50-goblet squats
50-swings
-10:00 +/-
-used the heaviest bell available. 35#. first round of swings and squats were unbroken. alternated arms on the snatches-10/10/10/10/5/5. broke up the squats with a few seconds rest and broke the swings in 2 parts for the last set.
this was a smoker and the perfect time domain for today. may play with these types of variations more.

Plyo
Foam roll

over and out.

Monday 3-26-12

up and out this am. last week sucked. was in a funk and had zero motivation...
feeling better this am.
worked saturday and then just chilled yesterday. cleaned the garage and hung out at home. recharged the batteries.

Monday am

warm up
run 1 mile
8:00 pace. easy wake up for the legs

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges/sampson stretch

Squat
8-135
5-185
5-5-5
210
245
275-5
-didn't push the last set past 5. felt strong and solid thru all 3 sets. great depth and form and good hip drive out of the bottom. much stronger there. very satisfied

-no BBB this week. changing the routine a little. just mixing it up.

Met-con
3 rounds
25-wall ball
10 yard monkey bar hand to hand
sprint 35 yards
-didn't time it but it was quick...and painful...
-they put in some new pull up bars/monkey bars in the back of the gym. played on them a little after the squats and decided i needed to work them into a met-con. nice little change of pace..had some fun!

Run 1 mile
8:00 pace. just a finisher. going to up the run volume and hopefully do a little bike commuting as well.

plyo
foam roll

-felt good to get back into action. careful not to go too far after the week off.

Tuesday 3-20-12

still in a funk? a cloud? motivation?
i had a meeting last night and didn't climb into bed till 10. 4 comes early with a 10pm bedtime.
argh...

need to change up the game a little.
working this out.....

Monday 3-19-12

Monday and the weekend wrap..

Saturday
-spent the whole day in a training class. grrr. at least we were able to get outside and eat lunch by the lake.

Sunday
-SSAP course recon mountain bike ride.
-all said 20 miles on the MTB. 16 of it on the race course. going to be sweetness!!
-spent rest of the day outside with the family chilling.
 


Monday
-rolled over this am. wanted to see how the legs felt after the ride and was suprised. feel solid. it was casual pace but still a couple hours in the saddle.
-back in the ring later.

Friday 3-16-12

TGIF
-wrote it off again today.
motivation level plummeting...sad....
-need to re-evaluate...

Thursday 3-15-12

grrrrrrr.
worked late and got home later than i wanted. shot.
rolled over this am. no motivation.......
grrrrrrr....

too much crap on the periphery. need to focus and clear the mind.....

Wednesday 3-14-12

rolled over this am.
rest day? not scheduled.
feel good after yesterday's effort.

back in the ring tomorrow.

Tuesday 3-13-12

back in the groove...

warm up
run 1 mile
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson

Squat
8-135
5-185
5-215
5-3-1+
235
265
295-3
-felt solid all the way thru. form and depth were spot on. 3rd rep at 295 was a little tough. may have had 1 or 2 more in the tank but left them there for today.

BBB
5 rounds
10-squats @ 155
10- chin ups
-moved thru this quickly but kept the form on both exercises tight. felt solid. these are a gasser but good stuff.

Met-con
10 min AMRAP
row 500m
30- kettlebell swings
-made it to the 4th round and got about 300m
-finished out the 500m for a time of 10:55
-this was brutal. perfect time domain for today though. rough to go from the rower to the kettle bell.

Foam roll
Plyo
-felt pretty good here today. see how the body bounces back tomorrow.

peace.

Monday 3-12-12

grrrr. where is that lost hour?

-spent the weekend camping with the boyscouts. big fun!
-but didn't quite get a lot of restful sleep....

lost the hour so the alarm was vicious this am. i rolled over.

back in the ring tomorrow.

happy monday.

Friday 3-9-12

TGIF!
up and out into the warm morning air. little rain but still fairly warm.

warm up
run 1 mile 7:45
3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson

Press
8-65
5-85
5-105
3-3-3+
115
130
145-5
-got 5 at 145. felt heavy. grrr. feeling better but the strength is still not there 100%

BBB
3 rounds
10-press @ 85
20-walkign lunge with 45# plate overhead
-was originally looking for 5 rounds but the shoulders were blown after 3 so that was enough.

Met-con
4x1000m row
rest 2:00 between efforts
-all rows kept in the 3:30 or under pace
-solid effort and felt good all the way thru. these were tough but felt solid.

plyo
foam roll

-Friday. working in the am tomorrow and then camping with boy scouts for the weekend.

Thursday 3-8-12

up and out. warm out and supposed to be super nice later. feeling better. maybe 80% today

warm up
run 1 mile
7:45 pace. steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking sampson
-added some reps to this and will continue to tweak it, but think this format has been working well.

Deadlift
8-135
5-185
5-215
3-3-3+
235
270
300-8
-felt solid all the way thru these. probably had another couple in the tank. for really only wanting maybe 5 it was nice to rep 8 and feel strong.

BBB
5rounds
8-deadlift @ 175
10-pull ups
-worked thru this quickly. the first couple rounds of pullups were unbroken. last couple were 5-3-2. felt solid but this definitely was taxing....
had considered a heavier met-con but after this decided on something a little differnt

Met-con
3 rounds
run 800m 7:15 pace
30-kettlebell swings
15-hand release push ups
-17:00+/- on the wall clock
-was thinking maybe closer to 15 but i was gassed. the 3rd round run was brutal. solid effort. pretty much what i was looking for in met-con for today.

Plyo
Foam roll
 -thats it for today. feeling about 80%. hoping to be 100 by next week.

Wednesday 3-7-12

Rest day.
feeling the last 2 days more than i thought i might.
backed off and took the rest day today.
back in the ring tomorrow am.

peace

Tuesday 3-6-12

Tuesday, chilly.

warm up
row 2k
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-little row instead of run today. just felt right. felt good.
-liking this warm up a little better.

Bench press
8-95
5-135
3-3-3
170
200
225-(3)
-3 only at 225. 170 and 200 were solid. had a bad set up on the 225. felt weird and heavy and just not right..oh well. feeling about 70% today.

BBB
5 rounds
10-135 bench press
10-135 RDL
-instead of adding weight to the RDL's I added reps. was a good choice i think. felt solid moving thru this.

Met-con
4 rounds
25 yard prowler push w/230lbs
25 yard sprint
rest 30-45 seconds

4 rounds
100yard farmers carry w/45lb plates in each hand
5 burpee penalty for drop
rest 30 seconds between

-little strength/met-con deal today. still not 100 and felt that on the prowler. it kicked me right between the eyes. all those rounds were solid though.
-only had a burpee penalty on the last round of farmers walks. not bad.

Plyo
Foam roll

looking to keep making progress. feeling a little better.

Monday 3-5-12

Monday.
back inn the groove. chilled this weekend for the most part. broke down and medicated myself yesterday and i think it helps. up and out this am.
feeling about 65-70% in the gym. which was to be expected.

Warm up
run 1 mile 7:50
3 rounds
10-deck squats
5-walk outs
10-push ups
6-walking sampson
-this is definitely my favorite warm up. may swap the run with a row from time to time to change it up.

Squat
8-135
5-185
3-3-3
220
250
280-3
-told myself 3 only today on these. it felt a little heavy but the form was solid. much improved from wise.

BBB
5 rounds
10-squats @ 155
10-chin ups
-superset. only rest is walk between stations. last 2 rounds were hard....
-first 3 sets of chins unbroken. 4th set was hard. 5th was just get finished!
-squats felt solid. again felt about 65-70% today. build back up to it.

Met-con
-no met con today. skipped .

Foam roll
Plyo
-spent some extra time here. after being sick it felt good to roll/stretch it out.

Sauna
-did a little time in the sauna to help break up the crude.

hope to be back at it tomorrow as well.

Friday 3-2-12

TGIF.
no attempt to get up this am. didn't even bother to set the alarm for early.
hoping this flu/funk decides to go away.
grrr....

well at least its friday and i am off this weekend. sweet.

Thursday 3-1-12

Thursday....
slept in. again. not feeling great, motivation lacking, out of the zone....not sure..

writing this week off? not yet. going to try to recover some of it. get back into the zone.

have Friday and the weekend ahead. been eating clean, haven't been getting enough sleep. that is a factor. stress? probably a factor as well. weather? maybe..

gotta break the cycle and get back on it.