Monday 7-29-13

Monday

-weekend recap..
-Saturday 15mile mountainbike ride. solid pace. good times. cut the front tire and had to beat it back before it went completely flat...
-then B-day party for Sis and many beers...

Sunday
-relax, clean, relax....

Monday
run 1mile
7:30 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-had to cut the run a little short as i got into the gym a few minutes late..

Squat
10-45
9-135
5-185
5-225
5-3-1
275
315
345-f-1
-failed the 1st rep at 345. just couldnt get out of the hole.
-re-racked it and went after it and got it!
-very glad I re-racked and went back at it!!

Press-BBB
3x10 @ 85
1x10 @ 45
-out of time.

off to the salt mines...

Happy Monday!

Friday 7-26-13

Friday...

run 1 mile
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
265
305
340-5
-5 reps at 340. meh. little off my game today. they didn't go up half bad but I just wasn't feeling it.

Press
10-45
5-95
4-115
3-3-3
125
140
155-1
-only got 1 at 155. boo! not awesome. felt pretty heavy. meh.

Front Squat- BBB
3x10 @ 135
-changed it up a little and put the front squat in.
-felt pretty good.
-ran out of time.

-off to the salt mine.

Thursday 7-25-13

Thursday

-rolled over this am...

but, I did get out last night for a 15mile mountain bike ride. awesome!
so much fun.

-may hit the gym later or double up tomorrow. we'll see.

Wednesday 7-24-13

Wednesday

run 2 miles
7:30 pace

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

-solid warm up. good run. quick thru the movements.
-feeling a little "off" this am.. not sure why..

Met-con
4 rounds
15- kettlebell swings 53# russian
10-front squats 135#
-fast. all but the last set of squats was unbroken. had to drop the bar and re-rack as my fingers were slipping etc. felt pretty solid. little off maybe but solid. the swings were quick. the squats felt pretty good. weight was good. all squat sets cleaned from floor.

Looking to get a mountain bike ride in this pm. we'll see....

Tuesday 7-23-13

Tuesday

run 2 miles
7:30 pace.
-feeling pretty good on this.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little stiff and felt good to go through and loosen it up.

Bench
10-45
8-95
6-135
3-3-3
195
225
255-4
-3 and 4 were slow and heavy.... wanted to get 5 but well that is just how it goes..

RDL-BBB
5x8@185
-these were pretty easy. may need to step the weight up a bit...

-off to the salt mine...

Monday 7-22-13

Monday
-had a great mountain bike ride on Sunday. 19 miles of sweet singletrack. awesome!

up and in this am...

run 1 mile
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little tight in the lower back. other than that standard.

Squat
10-45
8-135
6-185
5-225
3-3-3
255
290
330-3
-290 was a little slow.
-330 went up pretty well. got 3 good solid reps.
-seems to be more of a confidence thing. drop slow into the hole and struggle or drive in and out and it feels solid. need to work that a little
-lower back and legs a little sore from the ride.
-solid work.

Press-BBB
5x10@85
-solid work here.

-out of time and off to the salt mine..

Friday 7-19-13

Friday

TGIF!!

Thursday night re-cap
-got into the gym after work. different...

run 1 mile
7:30

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

Deadlift
10-45
8-135
6-185
5-225
5-5-5
245
285
320-10
-solid. felt pretty strong. little tired.

Bench-BBB
5x10 @ 145
-solid. quick.

Friday

run 1.5 miles
7:30 pace

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

Press
10-45
8-75
6-95
5-5-5
115
130
145-4,5f
-got 4 at 145. tried to go back for a fifth but failed it. oh well.

Squat-BBB
5x10@185
-worked thru these fast. felt solid.

-another hot couple of days ahead. yuck!

-Looking forward to the weekend.