Friday 8-30-13

Friday...

TGIF!!

run 1 mile
7:35 pace.
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tired this am...

Press
10-45
8-75
6-95
5-115
5-3-1
135
150
170-1
-got 1 at 170. failed a 2nd rep.
-solid effort. good form.

BBB-Front squat
5x10@135
-little something different.


tired this am.
little worn out...

deload next week. then resetting the template and getting back after it.

Thursday 8-19-13

Thursday..

Run 2 miles
7:40
-solid.

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

Deadlift
10-45
5-135
5-185
5-225
5-265
5-3-1
290
330
370-f-f
-failed twice at 370.
-got it to about high shin but couldn't turn it over.
-will be resetting. felt good coming off the bottom but just didn't have the power.
-solid effort and 330 was a little slow but solid. pulled it conservatively.
-ready for a deload week and a reset.

off to the salt mine!

Wednesday 8-28-13

Wednesday

run 1.5 miles
7:45 pace.
-kept the pace light again to feel out the quad which seems to be 95%

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

Death by Prowler
30 yard sprints
2x0
2x90
2x180
2x270
2x270
2x180
-holy hell...... so gassed from the 270's..
-suffered like a dog.
-had to lay on the floor for a while after...

good day. good stuff.

off to the salt  mine.

Tuesday 8-27-13

Tuesday..
-quad is better. iced it last night with the compression pack.

run 2 miles
8:00 pace
-took the pace down to test the quad. solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
-no walking lunges. rest the quad.

Bench
10-45
8-95
5-135
5-185
5-3-1
215
245
270-2
-got 1 solid rep at 270. then needed a spot on rep 2.
-felt pretty good and pretty sure that a PR.

5 rounds
5-p/u's
10-push ups
-moved thru this fast as a finisher.

-off to the salt mines!!

Monday 8-26-13

Monday

had a great weekend.

Saturday did a mountain bike ride with the boy and some other scouts

Sunday took the girl for a trail run.

Monday Gym.

run 1.5 miles
7:30 pace.

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

Squat
10-45
5-135
5-225
5-255
5-3-1
280
320
355-fail, fail
-worked up to 355. got 3 at 320 but they were heavy. got stuck on the 1st rep at 355 and put it down.
-tried again and had nothing. strained a muscle in me left quad. feels like a charlie horse. have to nurse that out a little...

Got in early to try to blast thru the squats but they took longer than I anticipated.
Off to the salt mine....

Think its time for a reset..

Friday 8-23-13

TGIF....

Got home super late from a meeting last night...
rolled over this am.

Will have to try to make it up tomorrow....

Happy Friday

Thursday 8-22-13

Thursday...

run 1 mile
7:30 pace

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

Deadlift
10-45
6-135
5-185
5-225
3-3-3
270
310
350-4
-got 4 solid reps at 350. good stuff. have to break through the mental barrier on these and just pick up the bar!

Sprints
20/10 x 8 on the treadmill at 5:25 pace.
solid effort, good speed. felt good.

off to the salt mine..

Wednesday 8-21-13

Wednesday....

Run 1 mile
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still not feeling 100%. but a little better and needed to get in and get it on..

10 rounds for time
5-pull-ups
10-push ups
15-squats
-8:00 +/- on the wall clock.
-little half cindy action. felt pretty solid.

Monkey bars
-1 rep down
-1 rep down and back
-1 rep down
--felt like playing a little and this was fun. raced down the monkey bars. hand to hand style.
--was a good finisher..

-off to the salt mines..

Tuesday 8-20-13

Tuesday

-rolled over this am.
-felt crappy last night and still a little this am....

-blah...

back at it tomorrow.

Monday 8-19-13

Monday.

Happy Monday..

run 1 mile
7:30. solid.

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

Squats
10-45
8-135
6-185
5-225
3-3-3
265
300
340-3
-got 3 solid reps. probably left 1 in the tank. maybe 3rd was slow coming up.
-felling pretty good about that. looking back this is solid. steady progress.

-ran out of time. was goingt o try to sneak in a met-con but no time.

-off to the salt mine.

Friday 8-16-13

Friday
TGIF!!

run 1.5 miles
7:30 pace

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

Press
10-45
8-75
6-95
5-5-5
115
135
155-3 +2 pp
-felt ok on the press today. not flying up like I think kit should but still progressing.
-need to be patient...

Met-con
7min AMRAP
row 500m
25 push ups
3 rounds.
-rows all at 1:37ish. fast.
-all push ups unbroken and fast.
-felt solid. good finisher.

off to the salt mine..

Thursday 8-15-13

Thursday

run 1.5 miles
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid warm up. moved thru quick.

Deadlift
10-45
8-135
6-185
5-225
5-5-5
255
290
330-8
-solid work today. got 8 good reps. left a couple in the tank.
-form was good.

Met-con
40y burpee broad jump

2 rounds
10/20/30 shuttle sprint
-good stuff here
-pretty gassed after the shuttles.

-off to the salt mine....

Wednesday 8-14-13

Wednesday

run 1 mile
7:30 pace

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

-solid warm up.

3 rounds
1:00 max rep man-makers w/25#
1:00 max rep Curtis P w/25#
1:00 rest...
-this was good fun. rough on the shoulders. gasser.

Run Intervals
20/10
20 second sprint 10 second rest
8 intervals
-felt pretty solid. should have maybe been a little faster or greater incline..
-solid though.

-out of time and off to the salt mine.

Tuesday 8-13-13

Tuesday

run 1 mile
7:30 pace

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

Bench
10-45
7-135
5-5-5
185
215
245-7
-7 solid reps at 245. happy with that.

RDL-BBB
5x8@185
-probably need to up the weight here a little bit.
-felt solid.

-out of time and off to the salt mine.

yippee

Monday 8-12-13

Monday...... yeah...

-had a nice relaxing weekend with the family. Solid.

Run 2 miles
7:30 pace
-felt strong and solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-quick. felt good to stretch it out a little.

Squat
10-45
8-135
5-185
5-5-5
245
280
320-5
-got 3, failed on 4th. re-racked and got 2 more, probably had a third.
-gotta stay tight. can't let the weight get in my head...
-happy with that.

Press-BBB
3x10@ 85
-only had time for 3 sets but banged them out quick and fast.

-pretty good Monday...

Friday 8-9-13

Friday..

TGIF!!

-rolled over again today. not sure whats up but glad its a deload week. probably sneak in tomorrow for a make up session and maybe get out Sunday for a run or ride..

Happy Friday!

Thursday 8-8-13

Thursday..

-rolled over this am and slept in.
-family got home late last night so didn't sleep well..

back at it tomorrow...

Wednesday 8-7-13

Wednesday

run 2 miles
7:30 pace
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-waling lunges

Met-con
4 rounds
20-kettlebell swings 53#
shuttle run-10/20/30
7:40
-holy sweet gassed awfulness.....
-brutal, but effective.

-little plyo and foam rolling to top it all off......

Happy Hump day

Tuesday 8-6-13

Tuesday...

-slept in. had a late meeting last night and rolled over this am.
-have some work to do later this pm so probably no gym/run/ride later, but we'll see.

Monday 8-5-13

Monday

Weekend wrap..
Saturday.. relaxed.

Sunday
-19mile MTB ride.
-good stuff!

Monday

run 1.5 miles
7:30 pace

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

Squat- Deload
10-45
5-5-5
145
185
225
-felt solid thru these. should be fairly easy as it is deload.

Press- BBB
5x10 @ 85
-solid here as well.
-worked thru pretty quick.

solid Monday am.

Friday 8-2-13

TGIF!

-running a little late this am.. up and out just a little behind..

Row 2.5k
-nice and moderately paced row to get the juices flowing..

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

Press
10-45
8-75
6-95
5-115
5-3-1
130
145
165-1
-got 1 solid rep at 165. failed 2 additional attempts. no hip drive. just deep breath and push...
-felt pretty good.

Squat-BBB
4x10@185
-4 quick sets. solid.

-off to the salt mines...

Thursday 8-1-13

Thursday...
-Hello August...

-Wednesday Night
-15 mile MTB ride. Good pace, good company!
-may need to do a little work on the ride. brakes are a little sketchy..
-beers and food post ride of course...

Run 1.5 miles
7:30 pace

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

Deadlift
10-45
8-135
5-185
5-225
5-255
5-3-1
285
320
360-f
340-1
-failed 360 a couple of times. should have walked away and rested longer...
-went right back after it and it got in my head.
-went down to 340 and pulled it well.
-left it with just that rep.
-didn't have it in the legs today.
-ride last night, dodgy back last couple days etc...

-off to the salt mines..