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..