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!