Friday 6-28-13

Friday!
TGIF.

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
6-185
5-225
3-3-3
255
295
330-9
-felt pretty good. last couple reps were a little slow.
-probably left 1 or 2 in the tank.

Press
10-45
8-75
5-105
3-3-3
120
135
150-2
-got 2 solid reps at 150.
-not super happy here but ok.
-form was better.

-out of time and off to the office

vacation next week. no gym time. will run and bike!

Thursday 6-27-13

Thursday

-rolled over this am.
-wasn't feeling great all day yesterday. got home late again and needed a little extra shut-eye.

Wednesday 6-26-13

Wednesday
-woke up feeling a little off.. not sure what the story with that is.
-better now after getting in and getting it done.

run 1.5 miles
7:30 pace

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

Bench
10-45
8-95
6-135
5-175
3-3-3
195
225
250-5
-felt pretty strong on the last set. solid.

RDL-BBB
5x8@185
-solid. may go up in weight on these.

-was running late at that point and off to the coal mines..

Tuesday 6-25-13

Tuesday--

-rolled over this am...
-didn't get home till late and just had nothing..

oh well.

Monday 6-24-13

Monday

-got in Sunday to do a little make up..
run 2 miles
7:30

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

Press
10-45
8-75
6-95
5-5-5
110
125
145-5
-got 5 solid reps at 145.
-feeling better with the new grip.

Squat- BBB
5x10@185
-solid.

Monday
-up and out this am.

Run 1.5 miles
7:30 pace

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

Squat
10-45
8-135
6-185
5-225
3-3-3
250
285
320-6
-felt pretty solid today. feeling it a little from yesterday.

Press- BBB
3x10 @ 85
1x20 @ 85
-little variation here. the 20 rep set was brutal as expected...

-off to the salt mines..

Friday 6-21-13

Friday..

TGIF!
-rolled over this am...BOO!
-oh well. will get up and hit in in the am tomorrow.

Thursday 6-20-13

Thursday...
-definitely could have rolled over this am.. but up and out.

run 2 miles
7:30
-felt pretty good here.
-for not wanting to get out of bed...

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

Deadlift
10-45
8-135
6-185
5-5-5
240
275
315-10
-315 felt solid. 10 good reps.
-very happy with this. hams were tight and sore but 315 still felt fine.
-solid.

Bench Press- BBB
5x10 @ 140
-feeling the push ups from yesterday a little but quick an solid.

-off to the salt mine.

Wednesday 6-19-13

Wednesday-

row 2k
-8:00
-the rower is still f'd up. grrr...
-was able to get a decent warm up but can't put any real force into it.
-have to keep the stroke count slow..
-hopefully will be fixed soon.

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

Met-con
20-19-18-17-16-etc...
20 min time cap
-tire flip
-russian swing
-hand release push up.

-got to round 13, but I think i did 17 twice...
-oops..
-this is a smoker. might be able to finish in 30 mins..
-solid effort and good stuff for today.

-off to the salt mine...

Tuesday 6-18-13

Tuesday

run 2 miles
7:30 pace
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-standard pace and movement.
-felt pretty good.

Bench Press
10-45
8-95
6-135
5-5-5
180
205
235-7
-felt pretty good. 7 solid reps.

RDL-BBB
5x10@185
-solid.
-feeling much better with these. grip feels stronger.
-may go up a little in weight next cycle. we'll see.

-off to the salt mines...

Monday 6-17-13

Monday..

run 1.5 miles
7:30 pace.
-felt a little sticky today. Monday..

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-did a little foam rolling after these. opening up the back a bit.
-have a kink in the right shoulder area..

Squat
10-45
8-135
6-185
5-5-5
225
265
300-7
-7 solid reps at 300. felt pretty good. probably had 2 more in the tank.

Press- BBB
5x10@80
-these were rough. the new grip is different. going to take a little time with these.

-off to the salt mines...

Friday 6-14-13

Friday!!

Run 1.5 miles
7:30 pace.
-solid.

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

Press
10-45
8-75
6-105
5-3-1
120
140
155-0
-failed at 155.
-did 5 push presses.
-push presses were easy-ish.. didn't feel to heavy.
-need to work on the drive off the bottom. may add some extra work here.

Squat-BBB
5x10@185
-felt ok. little tired.

-generally a little tired today.

Thursday 6-13-13

Thursday

run 2 miles
7:30 pace.
-solid here. feeling good with pace and distance.

2 rounds
10 deck squats
10-walk outs
10-push ups
10-walking lunges
-tried to move thru this fast as I wanted to get both deads and bench in today.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
270
305
340-5
-felt a little off today. maybe rushing a little thru the sets. maybe just a little tired.
-had more reps but the form was breaking down.

Bench
10-45
8-95
6-135
5-185
5-3-1
205
230
260-2
-260 was heavy. got 1 solid rep and the 2nd was a grinder.
-happy with this. solid work.
-little off today but no big deal.

-off to the salt mines!!

Wednesday 6-12-13

Wednesday

run 2 miles
7:30 pace.
-solid here.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-fairly quick. feeling pretty good.

Met-con
row 1000m
100 burpees
row 1000m
-rower was acting wonky. weird. lost a little time as i couldn't pull super hard or it would slip.
-burpees were solid. did 30 straight. then sets of 10 with a 5 second pause between sets.
-last row same thing. had to be a little conservative.
-solid effort. good stuff

-off to the salt mine. felt good to get in a little met-con fun!

Tuesday 6-11-13

Tuesday...

alarm clock failure....
oh well, woke up a little past 5 and had to be in the office at 6..
no bench day today!

back at it tomorrow.

Monday 6-10-13

Monday,

run 2 miles
7:30 pace
-monday. feeling the couple days off.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-typical warm up. was feeling ok by the end.

Squat
10-45
8-135
6-185
5-225
5-3-1
260
295
330-4
-felt a little heavy and slow out of the hole today.
-got a solid 4 reps. happy with that.

Press- BBB
5x10 @ 80
-using the improved grip. feeling it.
-took the time between sets to stretch out the back a little.

had to boogie after the presses to get to the office.

Friday 6-7-13

TGIF!!

run 2  miles
7:30 pace
- solid.

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

Press
10-45
8-75
6-95
3-3-3
115
130
145-3
-changed up my grip a little. made i more narrow. helped. felt a little weird.
-got 3 solid reps. didn't push to much more.

Squat- BBB
5x10@185
superset w/ 3x10 chins
-solid. was pretty gassed by the end of this.

-That's it. off to the showers and the salt mine.

Thursday 6-6-13

Thursday

Run 2 miles
7:30 pace.
-felt pretty solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff, little sore.
-lack of sleep and mobility work may be catching up a little..

Deadlift
10-45
8-135
6-185
5-225
3-3-3
250
285
325-8
-got 8 reps. wasn't feeling 100% this am. will take the 8.
-little lack of sleep catching up with me.

Bench- BBB
5x10 @ 135
-superset w/ 3x8 pull ups
-solid.

-out of time. off to the salt mine.

Wednesday 6-5-13

Wednesday...

Spent last night at the Yankees game!
got home late and rolled over this am...

back at it tomorrow!

Tuesday 6-4-13

Tuesday

run 2 miles
7:30 pace
-solid.
-pace was good.

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

Bench Press
10-45
9-95
8-135
6-165
3-3-3
190
215
245-5
-felt really strong on these. better than expected. not a super strong bencher but getting better.

RDL-BBB
5x8@185
-felt good thru these sets. minimal rest.

-out of time and off to the salt mines...
-may have to look into restructuring a little. not sure yet..
-liking a little longer run at the start.

Monday 6-3-13

Monday...

run 1.5 miles
7:30 pace.
-solid. felt pretty good.

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

Squat
10-45
6-135
5-185
5-225
3-3-3
240
275
315-5
-got 5 solid reps at 315. felt good.
-called for 310 today but went to 315. little slow but solid.

Press-BBB
5x10@80
-altered my grip a little. narrower. really felt it in the tris.
-going to give this a shot and see if it helps.

-thats it. still on the early schedule so have to boogie..