Tuesday 4-3-12

had a meeting last night that went much later than expected. climbed into bed and rolled around a little.

alarm went off and i snoozed it...for like an hour and half...

grrrr.

no biggee. short week this week. off friday so will make up the days and maybe add a little volume to it.

we'll see.

Monday 4-2-12

Monday
rest day. due to weekend activities. figured i would grab an extra couple hours this am.

Weekend wrap

Saturday
-took the boy to the gym with me.
warm up
run 1 mile 7:45 pace

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

Press
8-45
8-95
5-5-5
110
125
145-5
-5 solid reps at 145. felt pretty good. good solid form all the way thru

Met-con
prowler sprints
6 rounds withe the boy for weight.
-these were fun. he pushed the one way and then jumped on and i sprinted him back.

2x10 pull ups
1-monkey bar trip

-that was it for the session. good stuff and fun with the boy.

Sunday
Mountain bike
16 miles in Stewart. all over the place. trails in great shape. good fun.

Back at it tomorrow.

Friday 3-30-12

TGIF.
i rolled over this am. the late nights this week have gotten the better of me.
supposed to be crappy tomorrow so will push my gym session till then.
felt good to sleep in a bit.

glad this week is over......

Thursday 3-29-12

up and out... but man did i want to roll over....

warm up
run 1 mile
7:50 pace. nice and steady.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges
-little stiff and creaky today. think being on the feet most of the day Tuesday contributed to that. plus a lack of good sleep as well.

Deadlift
8-135
6-185
5-5-5
225
260
295-7
-felt pretty solid all the way thru. 295 went up fairly easy and left a couple reps in the tank. form felt a little off today. think its just general fatigue.

BBB
5x10 Squat @ 160
-worked thru these pretty quickly. focused on the explosiveness. drive out of the hole etc..
-switched up the protocol a little after reading an article by Wendler. going to move the BBB sets around a little. may play with the percentages as well later down the road.

Met-con
row 2k
6:54!!!!
-new PR!
-for a day that i wasn't feeling super this was great. been stuck at 7:00 mark for a while. crushed it. sub 6:50 next time? maybe. but will continue to work some rowing into the program. great stuff. was totally cashed after. spent.

Plyo
Foam roll

thats it for today. back in tomorrow for some pressing...

Wednesday 3-28-12

Rest day.
2 solid days in the bank. took this am off. got home late again and could use the extra couple hours.

back in the groove tomorrow.

Tuesday 3-27-12

Tuesday.
up and out and brrr chilly this am...

warm up
run 1 mile
8:00 pace. steady and easy.

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunge

Bench
8-95
5-115
5-135
5-5-5+
165
190
215-6
-6 reps at 215. little hitchy on the reps. not happy with the form. bar wanted to come forward a bit. weird.

8x135 to reset form and check any issues.

RDL
3x10 @ 135
-3 sets of Romanian deads to keep focus on the hams, etc.. think these have been helping.

Met-con
50-kettlebell swings
50-goblet squats
50-snatches (alternate lh/rh)
50-goblet squats
50-swings
-10:00 +/-
-used the heaviest bell available. 35#. first round of swings and squats were unbroken. alternated arms on the snatches-10/10/10/10/5/5. broke up the squats with a few seconds rest and broke the swings in 2 parts for the last set.
this was a smoker and the perfect time domain for today. may play with these types of variations more.

Plyo
Foam roll

over and out.

Monday 3-26-12

up and out this am. last week sucked. was in a funk and had zero motivation...
feeling better this am.
worked saturday and then just chilled yesterday. cleaned the garage and hung out at home. recharged the batteries.

Monday am

warm up
run 1 mile
8:00 pace. easy wake up for the legs

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges/sampson stretch

Squat
8-135
5-185
5-5-5
210
245
275-5
-didn't push the last set past 5. felt strong and solid thru all 3 sets. great depth and form and good hip drive out of the bottom. much stronger there. very satisfied

-no BBB this week. changing the routine a little. just mixing it up.

Met-con
3 rounds
25-wall ball
10 yard monkey bar hand to hand
sprint 35 yards
-didn't time it but it was quick...and painful...
-they put in some new pull up bars/monkey bars in the back of the gym. played on them a little after the squats and decided i needed to work them into a met-con. nice little change of pace..had some fun!

Run 1 mile
8:00 pace. just a finisher. going to up the run volume and hopefully do a little bike commuting as well.

plyo
foam roll

-felt good to get back into action. careful not to go too far after the week off.