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.

Friday 7-27-12

TGIF!
friday. up and out into the muggy morning.

warm up
run 1.5 miles
7:40 pace
-pace felt solid. will continue with this and progressively make it a little longer and a little faster

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid all the way thru this as well

Strength-double session

Deadlift
6-135
5-185
5-225
5-5-5
255
285
315-5
-315 was heavy. used straps and the form was a little sketchy. they came up pretty fast just not 100% happy with the form.

Press
8-45
5-95
5-5-5
115
135
155-3
135-4
-failed on the 4th rep at 155. little hip drive out of the bottom as well. little behind on my presses. will be focusing on this a little more.

plyo
foam roll
-pretty shot after the deads and presses so spent the little extra time on mobility.

will be on the bike working on the course all weekend so will get plenty of steady state cardio in there!

peace.

Thursday 7-26-12

Thursday
rest day.
letting the body recover a little. legs were sore yesterday. better this am.

back at it tomorrow.

Wednesday 7-25-12

up and out. back to the old schedule so i was able to roll over for a few minutes.

warm up
run 800m
row 1000m
-run pace was 7:40
-row pace ? battery died on the display so had to count strokes.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunge
-solid all the way thru this.

Bench press
5-45
5-95
5-135
5-5-5
175
200
225-5
-solid all the way thru. felt pretty good.

met-con
2 rounds
25y prowler push #180
20-push ups
25y prowler
20-kettlebell snatch 10r/10l
25y prowler
10-pull ups
25 yard prowler
20-1 arm kettlebell swings

-this was a spontaneous decision. figured it would change it up a little bit.
-solid effort. definitely a hurter on the second round. 3 rounds would have been brutal

plyo
foam roll
-needed to get back at this. feeling a little tight.

Tuesday 7-24-12

Tuesday am
-back in the saddle.

warm up
run 1.5 miles
7:50 pace.
-felt good. solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-added the extra walk outs and going to keep them in i believe. may continue to modify this slightly.

Squat
5-45
5-135
5-185
5-5-5
225
255
290 2-f-2
-worked up to 290 for 5. the 255 for 5 was solid. felt good.
-290 was heavy. got 2 solid rps and then got stuck in the bottom on the 3rd.
-re-racked and reloaded the bar and got 2 more solid reps

5-225
-did 5 at 225 for good measure.

short on time this am. still coming in early so had to get moving.
solid effort. felt pretty good. felt good to move some heavier weight.

peace.