Friday 5-31-13

TGIF!
-didn't want to get up this am. would have been happy to roll over...

run 1 mile
7:40
-pace was a little slow for a single mile but was ok with that.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick work thru these.

Press
10-45
8-80
6-90
5-5-5
105
125
140-5
-5 at 140 and it was heavy. went back for 6 and missed it.
-still my weak link. need to think about some other assistance work maybe, or more pressing..
-will be reevaluating.

Squat-BBB
5x10@175
-these went up fast and consistent all the way thru.

-out of time and off to the office....

Looking to spend some time in the woods this weekend...

Thursday 5-30-13

Thursday

run 1.75 miles
7:40 pace.
-had a couple hot spots or tight spots.
-felt good for the 1.75

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-same as usual here. solid.

Deadlift
10-45
10-135
8-185
5-5-5
235
270
305-10
-felt solid on the 305.
-good speed off the floor.

Bench- BBB
5x10 @ 135
-solid here as well.

-out of time and off to the office.

Wednesday 5-29-13

Wednesday...

run 2 miles
7:40 pace.
-pace was solid. little extra distance.
-got in a little early to be able to do this.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid here. felt good to get loose after the run.

Met-con
Deck-o-cards
25mins +/- on the wall clock.
-moved thru fast. maybe a little to quick at the start. had a tough patch through the middle then found my pace again.
-solid effort. burpees sucked of course...

-that was all for today. good stuff...

Tuesday 5-28-13

Back in the saddle...

Monday
run 1.5 miles
7:50 pace
-easy.

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

Squat
10-45
8-135
6-185
5-5-5
225
260
295-5
-got 5 solid reps. had a couple in the tank but left it at that.

Press- BBB
5x10 @ 80
-felt solid.

spent the rest of the day working outside and having a little bbq.
-solid weekend!

Tuesday
run 1.5 miles
7:40 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-only 2 rounds to save a little time.
-feeling it a little from yesterday

Bench
10-45
10-95
8-135
6-155
5-5-5
175
205
230-6
-6 solid reps. may have had 1 more.

RDL-BBB
3x8 @ 185
-good ham stretch. feeling strong on these.

-out of time and off to the office...

Monday 5-20-13

Monday.
-had a great weekend camping in the rain!
-oh well. tents and boots dry. all essential gear stayed dry.
-not enough sleep and a lot of moving around Saturday led to a lazy Sunday afternoon.

-Rolled over this am. tired still.....

back in the ring tomorrow.

Friday 5-17-13

TGIF!

-rolled over this am.
-been tired all week and got the extra hour...

oh well.

-camping all weekend so figure i could use an extra hour leading into that!

Thursday 5-16-13

Thursday.....

run 1.75m
7:19 pace
-solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little slow through this today. hams were stiff.
-liking the little more distance on the run.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
260
295
330-10
-got 10 solid reps with straps. felt solid. not easy but not crazy hard either...
-making good solid progress here.

Bench- BBB
5x10 @ 135
-worked thru these quick as i was running out of time..

-off to the showers and then the salt mine.
-going to need to make some time in the evening to stretch and foam roll.

Wednesday 5-15-13

Wednesday....
-could have easily slept in...but got up...

run 1.75m
7:19 pace.
-felt solid thru this.

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

Met-con
15amrap
500m row
10-box jumps 24"
15-hand release push ups

5 rounds
15:40
-solid. wanted 5 rounds. finished the last round just over the limit.
-felt smooth. the first round of box jumps were a little choppy.
-this was a solid workout.

-pretty much out of time at that point.
-stretched a little and off to the showers...

Tuesday 5-14-13

Tuesday

run 1.25 miles
7:19 pace.
-feeling better. less coughing when done. maybe the allergies are starting to subside..

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

Bench Press
10-45
8-95
6-135
5-175
5-3-1
200
225
255-4
-255 was sticky. heavy at the bottom. left arm feeling a little weird....tight? sore..

RDL-BBB
5x8@185
-solid work here.

-out of time...short schedule is tough..will get thru this week and see what happens. need to readjust a little.

Monday 5-13-13

Monday.
-had a good weekend.
-7 mile hike on Saturday. good stuff.
-yard work on Sunday.

Monday...

run 1 mile
7:19

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru this quick as i didn't have as much time this am.

Squat
10-45
8-135
6-185
6-225
5-3-1
250
285
320-5
-got 5 solid reps. they were heavy but solid form. the 5th was a little slow.

Press-BBB
5x10@80
-solid.

-that was it for the day. had to be in early and will be getting in early from now on so have to modify the protocol to take that into account.

Friday 5-10-13

Friday..
TGIF!

run 1 mile
7:19 pace.
-again feeling pretty good here

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

Press
10-45
8-75
6-95
3-3-3
110
125
145-3
-only 3 here. failed the 4th rep. oh well.
-press coming along slowly.. may add some more assistance to it, or just start going over head more often.

Squat- BBB
5x10@170
ss w/ 10 chins
-worked thru these pretty well.
-all the chins were unbroken.

Met-con
10-9-8-7-6-5-4-3-2-1
tire flips
push ups
-solid effort here. was feeling pretty empty at this point.
-pushed thru.

plyo
foam roll

-all in all a good couple of days.

-looking forward to a long hike tomorrow.

Thursday 5-9-13

Thursday
-got home late last night but got up this am to shake it off..

run 1 mile
7:20 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-worked thru quickly. solid.

Deadlift
10-45
8-135
6-185
5-225
3-3-3
245
280
315-10
-felt pretty solid. pulled 285 well. grip started to slip a little.
-used the straps for 315 and got 10 solid reps. felt good.

Turkish get-ups
3r/l- 35# kb
3r/l- 44# kb
3r/l- 53# kb
-this was good. need to work these more. build more stability, control etc..

Met-con
10min AMRAP
5- pull ups
10-med ball 16#
15- kettlebell swings 53# Russian.
-7 rounds
-was shooting for 10 but after 5 knew that would be a stretch.
-smoked.

plyo
foam roll

Wednesday 5-8-13

Wednesday.
-back in the game..

run 1 mile
7:25 pace
-allergies bothering me. coughing a bit. yuck

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid.

Squat
10-45
8-135
6-185
3-3-3
235
270
300-7
-got 7 solid reps at 300. felt good. may have had 1 or 2 more in the tank but they were going up a little slow.

Bench
10-45
8-95
6-135
3-3-3
185
215
240-6
-only 6 at 240. was a little heavy today.

Met-con
15-12-9
135# front squat
52# kettlebell swing
-brutal. cleaned all the squats from the floor. wanted to go heavier but glad i didn't.
-need to work on this kind of stuff..

plyo
foam roll.

Tuesday 5-7-13

Tuesday....

-slacking...
-got home late last night and didn't feel like getting up this am...

BOO!

-will be back at it tomorrow.

Monday 5-6-13

Monday.

Rest day? well recovery day more like...
-rolled over. spent the weekend camping and caught up on some sleep this am.

-back at it tomorrow.

Friday 5-3-13

TGIF!
Friday! yippee.....

warm up
row 2k
-7:30 pace.
-solid. nice change of pace for warm up.

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

Press
10-45
8-75
6-95
5-5-5
105
120
135-5
-only got 5 at 135. disappointed with that. felt good working up to it. got 4 and failed 1, then got the last for 5. oh well.

Squat- BBB
5x10@170
-worked thru these quickly. good speed and felt pretty solid.

Met-con
3 rounds
run 400m
21- kettlebell swings 53#
12- pull ups
-12:00 ? +/-
-runs were at 7:15 pace. felt pretty good.
-all swings unbroken
-first set of pullups unbroken, second was 6-4-2, third 4-3-2-2-1
-felt pretty good. smoked at the end....

plyo
foam roll.

-good week all in all. solid work.
-camping tonight and this weekend! awesome.
 

Thursday 5-2-13

Thursday....
-got to the gym  a little late as i had to turn around and go home for my work shoes....
-essentially right when i was pulling in the gym lot.... awesome!

warm up
row 2k
7:30
-solid steady pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
 -only did 2 rounds to pick up a little time..

Deadlift
10-45
8-135
6-185
5-5-5
225
260
295-10
-10 solid reps at 295. they were easy...probably had 2 more easy in the tank.
-back felt good. pleased.

Met-con
3 rounds
5- L-Pull ups
10-dips
-rest 2:00
5 rounds
10-hand release push ups
10-russian swings 54#

-the first 3 rounds were tough. L-pull ups harder than i remember. grr...
-the push ups and swings were just a sprint thru.. no issues there.

Plyo
Foam roll

Wednesday 5-1-13

Wednesday

-rolled over this am.
-guess i could use the extra couple hours. no worries.
-couple solid training days coming up..