Tuesday 9-25-12

weekend re-cap.
camping Saturday thru Monday. little wet Saturday night other than that a great time!
little tired this am so rolled over....
will make it up tomorrow and get back in the groove.
brought the vibrams but never had a chance to sneak out for a few miles. would have had to do it early in the am. all good.

Friday 9-21-12

up and out without the alarm. weird. just woke up at 4.

warm up
run 1 mile
8:00 pace. solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tight today. not sore. just tight. stiff maybe.

Deadlift
10-135
8-185
5-215
3-3-3
230
265
295-5
-felt strong all the way thru here. used straps on the last set. probably had a rep or 2 in the tank.

Press
10-45
5-75
5-95
3-3-3
115
130
145-4
-130 went up well. 145 needed a little push off the bottom. got 4 solid reps and failed on 5.

Conditioning
4 rounds
50m tire flip
10r/10l kettlebell snatch

12:00
-the tire flips were about 25 flips per round.
-snatch were a good compliment to the presses.
-solid effort and fully gassed by the end of the 4th round.

Plyo
foam roll

-camping this weekend thru Monday. maybe get a trail run in if time allows. we'll see.

Thursday 9-20-12

rolled over this am.
not the worst thing.
got home late and didn't get to sleep till about 10:30. 4:00 came quick...
will be doubling it up tomorrow to play catch up.

Wednesday 9-19-12

Hump day... yeah..

warm up-
run 1 mile
8:00 pace. this was solid. looked at the clocked and was already over the mile.
will either up the distance a little or up the pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walkign lunges
-solid and moved thru with some speed.

Bench press
8-45
8-95
6-135
3-3-3
165
190
215-5
-felt ok. left shoulder seemed to lag behind on the 215's. got 5. 5th was a grinder.

conditioning
-plan was to row. rower was counting meters? WTF! grrr
-plan b

3 rounds
20-wall ball
30-kettlebell swings
10-plyo push ups
-this was an impromptu WOD and a smoker. was gassed after 3 rounds. good stuff.

Plyo
Foam roll

-back at it tomorrow.

Tuesday 9-18-12

Tuesday.
must have turned off the alarm instead of snoozed it. oops. woke up 20 mins before i was supposed to be at work....
oh well.

feel pretty good this am.
had a shit day at work yesterday. just one of those days.....got home and felt like i got run over.

back at it tomorrow.

Monday 9-17-12

Happy Monday.
-had a pretty chill weekend. yard work Saturday. chill Sunday as part of the fam was down with a stomach bug. yuck!

Warm up
run 1 mile
8:00 pace.
-solid. easy? well sort of. good warm up

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru here. 3rd round have to concentrate on the deck squats to get full extension and keep good form.

Press
8-45
5-75
5-95
5-5-5
105
120
140-5
-had to use a little push off the bottom on the 140. got stuck on the second rep but was able to drive them thru with a little push. felt ok for not having pressed in a while. still need work here and will be adding in more of these.

Squat
5-140
5-185
3-3-3
215
250
280-3
-felt pretty solid on these. 280 went up well. little slow on the 3rd rep out of the hole but still solid. good depth and drive.

conditioning
4x800m
2:00 rest between
6:55 pace.
-solid. wanted to only do three but did the 4th and was glad. see how the legs feel tomorrow. pace felt good. pretty gassed by the end. will continue to work this type of protocol and maybe mix in some longer runs outside.

plyo
foam roll
-should have spent some time on this yesterday. feel pretty good.

Friday 9-14-12

TGIF!
i rolled over this am. didn't get enough sleep the other night and it was catching up to me.
will make it up tomorrow.
feeling pretty solid after a good day yesterday. looking to lock back into the groove.

happy Friday!

Thursday 9-13-12

up a little late but still got out and went to do some work!

warm up
run 1 mile
8:00 pace. this is pretty steady now and the soreness in the legs is subsiding.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru this. little sore here and there.

Deadlift
8-135
5-185
5-5-5
215
245
280-5
-solid work here. no straps. grip started to slip on 5th rep. definitely had a couple more in the tank.

Squat
5-5-5
200
-using this as the BBB template. felt solid. good depth.

Conditioning.
3 rounds
run 400m
30-kettlebell swings
20-push ups
-9:40 +/-
-felt pretty strong. was wasted by the end. runs at 7:13 pace.
-good stuff.

plyo
foam roll
-working out the kinks still. but feeling better.

Wednesday 9-12-12

Rest day.
had planned to get up and got for a road ride.
i snoozed the alarm a couple times and then snoozed it again. nice and comfy in bed.

-could have used a mobility session this am to flush some of the soreness. not to bad overall.

back in tomorrow.

peace.

Tuesday 9-11-12

9-11 Never forget.

up and out again today. trying to get back into the groove. feeling it in the legs a bit today.

Warm up
run 1mile
8:00 pace. had conversation with a guy i hadn't seen in a while. felt solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt solid. little sore but opened up by the third set.

Bench press
5-45
5-95
5-135
5-5-5
155
185
205-5
-felt pretty strong all the way thru. only went for 5 on the last set but had a couple more in the tank.

Romanian deadlift/Pull-up
8@135 rdl
5 pull ups
-superset. worked thru fairly quick but watched the form on the RDL.

Conditioning
row
4x500m
2:00 rest between
all sets roughly 1:40 or so.
felt good.
gassed after.

Plyo
Foam roll
-definitely feeling it here. sore and stiff. worked thru it. should pay dividends later.

Monday 9-10-12

Monday 9-10-12
-back? hopefully. been a tough August. bike race, bike crashes, stress, beer, poison oak.....and then it became September and now its time to get back in the ring...

warm up
run 1 mile
8:00 pace. solid effort. not bad. legs felt good. we'll see what happens later in the week.

3 rounds
10-deck squats
10-walk outs
10-puhs ups
10-walking lunge

-solid all the way thru. paced it and felt pretty good. little rusty obviously. see where it hurts tomorrow

Squat
5-45
5-135
5-185
5-5-5
200
230
265-3
-left 2 in the tank on the the 265 set. being cautious. forst day back not looking to be crippled tomorrow. depth on all sets was excellent.

Deadlift
3x5
225
225
225
-used a little higher than the BBB weight for sets of 5. am going to mix up the strength work with some alternating sets etc. may switch back to true BBB once i get back in the rhythm. for now more of an overall body work feel.

Conditioning
run 4x400m
1:45 rest between sets
7:15
7:00
6:45
6:30
-kept kicking the pace up as i went. trying to find a sweet spot. again felt pretty solid. see how trhe legs are tommorrow.

plyo
foam roll
-spent extra time here and will continue to focus on this. need to get better mobility etc.. hopefully this also helps work out some of the soreness.

back tomorrow.