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.