Friday 6-29-12

skipped. failed. just didn't feel like it.
back is a little tight.
laid in bed and listened to the thunder then caught an extra hour plus.

little stressed and fatiqued.

looking forward to a weeks vacation!!! out of here Sunday.

need to recharge. taking the road bike and the running shoes.

peace.

Thursday 6-28-12

up and out. little delayed as i couldn't find my damn shoes....argh...
had to go to the back up pair...

warm up
run 1.5 miles
8:00 pace. feeling pretty solid here

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

Deadlift
5-135
5-185
5-225
3-3-3
250
290
325-3
-these were solid. 290 was heavy but went up quick. 325 was heavy and a little slow off the floor but was solid. probably had another 1 or 2 in the tank.

Bench
5-135
5-165
3-3-3
185
210
235-5
-felt easy on the bench today. 235 for 5 was solid.

No met-con as i was short on time..

plyo
foam roll
-spent the time i had left on this and think it helps alot.

Wednesday 6-27-12

alarm fail......
grrr.
oh well. got a good nights sleep last night to make up for the might before.
will double up tomorrow.

Tuesday 6-26-12

up and out.
crappy nights sleep. feeling a little flat.

warm up
run 2 miles
-8:00 pace. felt solid but a little flat.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-back better on the deck squats today but not very snappy still.

Squat
5-135
5-185
5-225
3-3-3
245
265
300-2
-not awesome today. started to feel heavy at 245. 300 was a stretch. 1st rep was solid. 2nd was ok. 3rd got stuck and had to bail. just didn;t have it in the legs today.

Met-con
row 750m
20-push ups

-this was supposed to be for rounds but the battery on the rower screen died. oh well.
-went in search of the jump rope but it was gone so figured it was a sign to say enough.

Plyo
Foam roll
-spent some good quality time on this. makes a big difference.

Monday 6-25-12

weekend wrap up

Saturday
slaved in the yard in the heat. got a lot done.

Sunday
Mountain bike ride. 17 miles
-broke a pedal and had to limp out on a spindle. grrr..

Monday
-rest
slept in today. back in the saddle tomorrow.

Friday 6-22-12

TGIF.
Back in the ring today. Probably for the best that i took yesterday off. back was feeling pretty solid this am. still a little twingy here and there but fairly solid.

warm up
run 1.5 miles
8:00 pace.
felt a little off on this. ok but not great.

3 rounds
10-squats
5-walk outs
10-push ups
10-walking lunge
-subbed regular squats for the deck squats as i didn't want to stress the back.
-felt ok. little tired maybe.

Deadlift
8-135
5-185
5-215
5-5-5
235
270
305
-solid all the way thru. 305 was a little slow but the reps were solid. used straps and left a couple reps in the tank. back held up well. little twingy off the ground but solid thru the rest of the lift.

Press
8-45
5-75
5-95
5-5-5
110
130
145
-solid all the way thru here. little fatigued maybe.
145 had a little pus on the bottom but solid press thru to top.

No met-con.
-doubled up the strength and ran out of time for the met-con.

Plyo
Foam roll
-spent some quality time here working on the back etc...

off to the weekend! yippee!

Thursday 6-21-12

alarm fail for the better?......
was up before the alarm and rolled over only to not have it go off...argh..

however the back is probably 90% so it might have been a blessing to let it rest.

will double it up tomorrow and see how it holds up.

another scorcher today.

stay cool!

Wednesday 6-20-12

up and out into the already hot and still air. yuck!

warm up
run 2 miles
8:00 pace. felt solid.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges

Bench
8-45
8-95
5-135
5-5-5
170
195
225-5
-225 was a little heavy on the last 2 reps but gutted them out with solid form.
-felt pretty good. building some solid strength here.

Met-con
-aborted! pulled 2 squat clean thrusters at 115 and my back got all locked up. not sure what happened but its still stiff and jacked up. called it at that.

5x15 double unders
-did a few sets of these just to keep the blood flowing so the back might loosen up. no joy.

Plyo
Foam roll
-spent extra time here trying to open up the back. definitely helped. hoping its 80% or better tomorrow.
-killing me sitting in the chair. its really tight.

Tuesday 6-19-12

Tuesday.
rest.
-had a late meeting last night and am still playing catch up from the weekend. moved rest day to today and will hit it tomorrow.

Monday 6-18-12

weekend re-cap.
Saturday
cub-scout bbq and camp out.
-great day and beautiful night to sleep in the tent.

Sunday
cub scout campout breakfast, clean up, pack up and head home.
-a successful mission!
-spent the rest of the day chilling at home with the fam.

Monday
-up and out. back in the groove.

Warm up
run 1.5 miles
-8:05 pace. little stiff in the feet. spent the weekend in the vibrams and did a 3 mile hike in them on Sat.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges

Squat
5-135
5-185
5-5-5
215
250
285-5
-felt pretty solid all the way thru these. was a little nervous going in. 215 was easy. 250 went up well. it felt heavy on the back but went up smooth and quick. 285 was solid. the reps were a little slower and the last 2 were grinders but got them all with solid form.

Met-con
4 rounds
10-hand stand push ups
10-pull ups
10-24" box jumps
10-sit ups

-solid work here. used the 2 foam pads to guage depth on the HSPU's. need to work on these but not sp bad. rounds 1-3 were unbroken pull ups. box jumps a little slow and sit ups were no issue. solid met-con.
was wasted when i finished.

Plyo
Foam roll.

solid Monday. back in the ring tomorrow.

Friday 6-15-12

TGIF!!

warm up
run 2 miles
8:20. easy pace. feeling pretty solid. little boring this am. wasn't super motivated.

3-rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges
-worked thru this pretty quick and felt solid.

Press-deload
10-45
8-65
5-5-5
95
115
135
-went a little heavier than a true deload. felt solid. 135 on the 4th and 5th required a little hip drive.

Met-con
3 rounds
9-95# thruster
15-pull ups
run 400m

-was a little unmotivated but sucked it up and got to work. all thrusters unbroken. pull-ups slowed me down. sucking wind a bit on these. time to start putting them back in the warm up? maybe. runs were all 7:00 pace and solid.
-this was a definite gasser. was blown apart by the last round. perfect.

Foam roll
Plyo

solid week back. very pleased. looking forward to it getting heavy next week again.

little camping over the weekend. maybe a few runs. maybe in the gym early tomorrow. we'll see.

Thursday 6-14-12

back at it.

warm up
run 2 miles
8:20 pace. keeping it easy.

3 rounds
10-deck squats
5-walk outs
10-push ups

Deadlift- deload
5-135
5-185
5-225
3-255
3-275
-felt solid all the way thru these. deload was the 3 sets of 5 but felt solid and wanted a little more so added the sets if 3.

Met-con
12 min AMRAP
5-pull ups
10-burpees
15-walking lunges
6 rounds

-meh. felt ok. the reps were solid and the pace was consistent.  i had thought maybe 10 rounds but that wasn't happening. like this rep scheme though. will have to bank this and come back to it. all in all a solid effort.

foam roll
plyo

that was it for today. steady as she goes....

Wednesday 6-13-12

rest day.
figured after 4 days i n a row I could sleep in and catch an extra little bit.
feel pretty solid today so expect to be back at it again tomorrow!

Tuesday 6-12-12

back in again. up before the alarm actually, but let it go off and then got up.

warm up
run 2 miles
8:20 pace. again nice and easy.

3 rounds
10-deck squats
5-walk outs
10-push ups
10-walking lunges

Bench
10-45
10-95
5-5-5 deload
105
135
165
-all sets were light and easy. good rom.

Met-con
9-6-3
95# snatch balance
pull ups

-the snatch balance was solid. could have gone heavier but focused on the form.
-pullups were all unbroken. this was a modified CFI wod.

Row 1000m
3:24
-took about a minute rest and then hit this hard.
-it was tough. was gassed at the end. felt pretty solid. faded a little but fought hard.

Plyo
Foam roll
-again spending some extra effort here.

Back at it again tomorrow! woohoo

Monday 6-11-12

back? maybe. getting in a groove at least.

Saturday
run 2.5 miles
5 rounds cindy
run 1 mile
-trail run at the park.
-the rounds of cindy nearly killed me.
-the run out was a walk and then run.
-brutal....

Sunday
-mountain bike Stewart State Forest
-18 miles. solid effort. felt ok.

Monday
-up and out to the gym!

warm-up
run 1.5 miles
8:25 pace. slow and steady. easy.

3 rounds
5 deck squats
5 walk outs
10 push ups
10 walking lunges
-easing back into the game.

Squat
5-45
5-95
5-5-5 at deload weight
135
185
200
-all reps were solid and felt good. form was still there.

Met-con
9 reps 95# hang squat clean
50 double unders
7 reps hang squat clean
50 double unders
5 reps hang squat clean
50 double unders

-kept the weight light and focused on the movements.
-cleans were solid and all sets unbroken.
-double unders got better as i went along.
-pretty solid effort and felt good.

Plyo
Foam Roll
-spent some extra time here and am going to continue to do so.

all in all a solid day.

not all quiet on the training front........

i have been in a rut. a real deep hole.... it happened at the end of April. maybe some burn out. maybe a change of focus. maybe some work or life stress.... but it happened. the rabbit hole opened up and swallowed me whole.
i took a week off. then another. got a couple bike rides in but just couldn't motivate... then another...
and here i am.
so what happened? dun know. could have been a lot of things. could have been nothing. but it happened.
so whats the plan? get back after it. end of plan. simple stupid.
get up.
put boots on ground.
go and do some fuckin work.
don't over think it.

got away last weekend, got some sun, did some thinking.
put on the running shoes and just went .
3+ the first day
2 the next with half that on the beach and the other half barefoot on pavement
3 the next day on the road.
little mobility and some body weight stuff mixed in.

got home and got back into the grind. work, family, crappy sleep.
the rabbit hole was opening up again.

not stepping in. making a turn, changing pace.
just do the damn work.

getting back here and back into the gym.
had some blood work done today. routine but added a few variables just to see. take that out of the equation. think i know all the answers already but better safe than sorry.

so.

back to the 5-3-1
no accessory work.
short met-cons, runs and rowing
commute by bike a bit.
K.I.S.S
keep it simple shithead---

gonna put in a week at deload weight, then reset and start a new cycle.
focus on recovery, post workout nutrition, eat clean, less beer etc...
spend more hours in the woods on foot and on bike.

spilling it here to keep me honest. we'll see how it works.

HTFU