Friday 11-30-12

TGIF!
-definitely could have rolled over this am. but did not....
-sometimes the hardest thing to do is just get up and brush my teeth.....

Warm up
run 1 mile
8:00
-didn't feel like running but this went by quick and easy

3 rounds
5-pull ups
10-push ups
15-squats
-quick and solid.

Press
10-45
8-75
6-95
5-3-1
125
140
160-3
-maybe should have thrown in one more warm up set.
-160 took a little push off the bottom and i failed on a 4th rep attempt.

Squat-BBB
10-160
10-205
10-205
10-205
10-205
10-135 with 2 second pause at bottom.
-these were as brutal as i expected.
rested about 2 minutes between rounds.

Met-con
3 rounds
5-l/r 1 arm KB swing
5-l/r KB snatch
5-l/r KB overhead squat
-quick. not so bad except for the overhead squats. weird and harder than i expected.

Plyo
Foam roll

Friday. yippee!

Thursday 11-29-12

up and out.

warm up
run 1 mile
8:00pace.

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

Bench Press
10-45
8-95
6-135
5-3-1
185
205
225-8
-solid thru this. felt pretty good.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
255
290
320-8
-all set except for the last were without straps. used straps on the last set and rocked out 8 reps.
-probably had another 2 in the tank. solid.

Met-con
3 rounds
row 500m
20-wall ball
20-kettlebell swings
11:00
-worked thru this fast. all the wall ball and swings unbroken.

Plyo
Foam roll

Wednesday 11-28-12

Rest day?.
oops.
kind of unintentional. slept in this am as the alarm did not go off.

oh well.

back at it tomorrow. maybe for the best. wasn't feeling 100% yesterday at all.

Tuesday 11-27-12

Tuesday
-up and out. felt like crap this am. had a meeting last night and probably didn't get enough sleep.
-up and out anyway.

Run 1 mile
8:00 pace.
-legs still a little heavy from the 5 miler, or just sluggish in general.

3 rounds
5-pull ups
10-push ups
15-squats
-worked thru this quick and steady.

Squat
10-45
8-135
6-185
5-225
5-3-1
240
270
305-2
-got 2 solid reps. probably had a couple in the tank. felt good. heavy but solid.

Press- BBB
10-45
5X10 @ 95
-sets 4 and 5 were brutal. but thats the point i suppose

Met-con
6 rounds
35 yard prowler push w/185#
35 yard sprint
-walk back to recover

-solid effort all the way thru. hurt pretty good by the end and that of course is the point.

plyo
foam roll

Monday 11-26-12

Thanksgiving weekend wrap up

Thursday
5mile Turkey trot
41:19
solid 8:15 pace.
felt ok. longest run in a while.

Friday
-slept in and rested.
-felt good after the run. no major soreness etc.

Sturday
-lazy again. had a bunch of other stuff to do.

Sunday
-back in the game
run 1 mile
8:00 pace
-legs a little heavy.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid. but feeling the couple days off.

Deadlift
10-45
8-135
6-185
5-215
3-3-3
235
270
305-8
-8 solid reps at 305. good stuff

Press
10-45
10-70
8-95
3-3-3
115
135
150-5
-5 reps at 150. little drive off the bottom. solid reps.

-that was it for Sunday.

Monday
-slept in.
-still off my schedule. back at it tomorrow for heavy squats.

Wednesday 11-21-12

Wednesday, which is sort of Friday.. long weekend coming!

run 2 miles
8:00 pace.
-solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru steadily. little sluggish

Bench press
10-45
8-95
6-135
3-3-3
170
195
225-5
-felt good thru all the reps. 225 was pretty easy.

Deadlift- BBB
10-135
5x8 @ 225
-kept and overhand grip to work on the hand strength. solid sets. good form. concentrated on keeping it tight.

plyo
foam roll
-spent a little extra time working out the kinks.

probably up for the Turkey trot tomorrow. yippee!

Tuesday 11-20-12

Tuesday.
rolled over this am.
tired....
gonna hit it tomorrow and then most likely run the Turkey trot 5 miler on Thursday am.

not a bad deal to take today and then use tomorrow to work out some of the kinks.

Monday 11-19-12

Monday. yeah.
short week at least. yeah!

Sunday recap
4.5 mile trail hike with the boy. good stuff!

Monday
run 2 miles
8:00 pace
-solid effort. felt good.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru these consistently. little pause between rounds.

Squat
10-45
8-135
5-185
3-3-3
225
255
290
-290 was solid. 255 felt a little off but got it together for the heavier set. not as explosive out of the bottom but will take it.

Press- BBB
10-45
3X10 @ 95
-worked on the form. good consistent reps.

Plyo
Foam roll

-solid effort for monday am.

Friday 11-16-12

TGIF!
went to bed early last night as i was zonked. still wanted to sleep in. lol
rolled over and got up. yeah!

warm up
run 2 miles
8:00 pace.
-solid effort here. felt comfortable in the pace. nice opener

3 rounds
5-pull ups
10-push ups
15-squats
-couple rounds here just to get the muscles loosened up.

Press
10-45
8-65
8-85
5-100
5-5-5
110
125
140-5
-140 had a little dip on the bottom. get 5 solid reps. felt ok. neck and shoulders tight.

Dips
3set of 10
-3 sets of 10 at bodyweight. used to do lots of these. may be bringing them back.

plyo
foam roll
-spent some time trying to fight out the kinks.neck still tight.

TGIF!

Thursday 11-15-12

up and out. tired. mild headache.

warm up
run 1 mile
8:00 pace.
-kicked the pace up a little and felt solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
5-pull ups
-solid. little slow. little tired/off the game but fought thru.

Deadlift
10-45
8-135
6-185
5-5-5
225
255
290-5
-solid work sets. good form. 290 was heavy but not crazy.

Squat BBB
3x10 @ 185
-these were tough. good sets though.

Chins
3x10
-last set was broken up. the first 2 were unbroken.

Plyo
Foam roll

its Thursday. already looking forward to the weekend. grrr.

Wednesday 11-14-12

Rest day.
had thought about a LSD run/row active recovery type deal.
got home late and the body wanted the sleep this am. did not argue.

back in the swing tomorrow.

feeling pretty good. usual soreness. thought it might be worse today but wasn't all that bad.

Tuesday 11-13-12

Tuesday
got home late from a meeting and could have easily bagged it this am but got up and got out into the rain.. yuck.

warm up
run 1.5 miles
8:20
-solid effort. pace was easy.

3 rounds
10-med balls
10-med ball sit-up
10-push ups
-little different this am. felt like changing it up a bit.

Bench Press
10-45
8-95
5-135
5-5-5
165
185
205-8
-felt solid. left 2 solid reps in the tank on this.

Deadlift- BBB/Met-con
8-135 w/u
3 rounds
8-225# dl
5-pull ups
-worked thru this met con style. fast.
-felt pretty solid. 3rd round was tough.

Conditioning
run 2x800m
rest 1:00 between
7:20 pace
-felt pretty good. pace was solid. was a little spent at this point.

Plyo
Foam roll
-needed this today.feeling it from yesterday.

Monday 11-12-12

holy cow its been a while....
between work travel, hurricanes, nor'easters, and lazyness i have been out of the loop.
grrr....
but up and out this am. it was a mental battle. get up, roll over, get up, roll over.....
but got up and out.

warm up
run 1 mile
8:20 pace. slow and easy.

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

-worked thru this steady. not fast but steady. added the pull ups and will increase up to 10 reps.
-felt like i hadn't done it in a while...

Squat
10-45
10-45
5-135
5-185
5-5-5
225
255
225
-went back to 225 after the 255 so as nit to cripple myself for tomorrow...
-felt ok. 255 was heavier than it should have been. will get back.

Press- BBB
10-45
3x10 @ 75
-solid reps, good speed, good form.

conditioning
row 2500m
8:45 +/-
-solid pace. good effort. felt pretty good.

foam roll
plyo
-rushed thru this but got a little in. will focus more tomorrow. 

peace.