back to the gym early this am.
felt pretty good once the feet hit the floor.
warm up
run 1 mile
easy spin to open up the legs and get the body moving.
3 rounds
5 walk outs
20 push ups
30 squats
feeling pretty solid on these. may look to shift it a little. we'll see. good warm up though.
Deadlift
10x135
8x225
6x275
5-3-1
super set with 5 chin ups
305
325
345 1 rep with 12 chins
305 was solid and a good 5 reps.
325 was solid and only oin the 3rd did my grip start to fade
345 was heavy and the form broke down a little. only got 1. didn't want to push the form for another. followed it with 12 chins. lost my grip at that point on the chins.
good stuff. pretty happy with those numbers.
met-con
21-15-9
double unders
kb swings
pull-ups
6:00 +/-
used a 60# dumbbell for the swings. russian style as i didn't want to end up throwing the bell.
felt solid all the way thru. double unders were good.pullups were solid on the first 2 sets. the third was just a battle to finish as my arms were pretty pumped from swinging the dumbbell.
TABATA
20:10 x 6
6% grade at 6:15 minute pace
jumped on the treadmill and figured i would throw this down. yikes.
what a smoker. totally cooked after 6 sets.
good finisher anyway.
stretch
foam roll
plyo
another Monday in the books.
off to the office to see what comes of the day.
peace!!
Monday, January 31, 2011
Saturday 1-29-11
got outside for a little run on a sunny chilly winter Saturday.
3.75 miles.
good pace and a pretty rolly loop. will attached the garmin file when i download it.
garmin data
Sunday
rest day.
was going to go run in the snow but decided to just chill with the family. good day to veg and get some stuff done around the house.
3.75 miles.
good pace and a pretty rolly loop. will attached the garmin file when i download it.
garmin data
Sunday
rest day.
was going to go run in the snow but decided to just chill with the family. good day to veg and get some stuff done around the house.
Friday, January 28, 2011
Friday 1-28-11
back in the game this am.
had some make-up to do and wanted to get in a little volume.
warm up
run 2 miles
16:10
casual pace to start and then worked into the 7's for the second mile and the sub 7 for the last 400m. felt pretty solid.
3 rounds
5 walk outs
20 push ups
30 squats
just opening up the rest of the body and getting it ready for the onslaught.
Backsquats
10x135
8x185
6x225
5x255
3-3-3 supersetted with 30sec plank hold
270
290 2-f-1
275- 5
used the cage today. set the bars at a solid depth and tried to touch them each time. good way to measure if the squats were real. and today they were. good and deep. excellent range and really felt the difference. will be working in the cage from now on. better than a spotter and safer than the other racks.
270 was heavy but i got full ROM. real deep solid 3 reps
290 was a beast. gutted out the first. hit the second hard. failed 3. reset and got the 3rd rep.
little mental little form on the 290. came off balance a little. but was happy to get that last rep.
275 went back down to get a higher rep set. it was heavy as my legs were pretty smoked. but got 5 real good ones. excellent.
was a good showing overall. for being a little off this week it was still solid.
Press
10x45
7x95
6x115
3-3-3 supersetted with 10 chest to deck push ups
135
145
155
135 was cake. felt solid
145 went up pretty good as well. thought i might have been a little light.
155 was heavy on the first rep but got the next 2 pretty solid.
all in all i think my press has improved dramatically. much more solid form.
met-con
5 rounds
5 handstand push ups
30 squats
5 burpees
7 minutes.
sucked a couple of peeps to join me on this. made it much more fun. they scaled the HSPU's but otherwise hit it hard and we all finished with in a minute or 2 of each other.
nice to work in a group. makes you push just a little harder.
foam roll
stretch
TGIF!
peace
had some make-up to do and wanted to get in a little volume.
warm up
run 2 miles
16:10
casual pace to start and then worked into the 7's for the second mile and the sub 7 for the last 400m. felt pretty solid.
3 rounds
5 walk outs
20 push ups
30 squats
just opening up the rest of the body and getting it ready for the onslaught.
Backsquats
10x135
8x185
6x225
5x255
3-3-3 supersetted with 30sec plank hold
270
290 2-f-1
275- 5
used the cage today. set the bars at a solid depth and tried to touch them each time. good way to measure if the squats were real. and today they were. good and deep. excellent range and really felt the difference. will be working in the cage from now on. better than a spotter and safer than the other racks.
270 was heavy but i got full ROM. real deep solid 3 reps
290 was a beast. gutted out the first. hit the second hard. failed 3. reset and got the 3rd rep.
little mental little form on the 290. came off balance a little. but was happy to get that last rep.
275 went back down to get a higher rep set. it was heavy as my legs were pretty smoked. but got 5 real good ones. excellent.
was a good showing overall. for being a little off this week it was still solid.
Press
10x45
7x95
6x115
3-3-3 supersetted with 10 chest to deck push ups
135
145
155
135 was cake. felt solid
145 went up pretty good as well. thought i might have been a little light.
155 was heavy on the first rep but got the next 2 pretty solid.
all in all i think my press has improved dramatically. much more solid form.
met-con
5 rounds
5 handstand push ups
30 squats
5 burpees
7 minutes.
sucked a couple of peeps to join me on this. made it much more fun. they scaled the HSPU's but otherwise hit it hard and we all finished with in a minute or 2 of each other.
nice to work in a group. makes you push just a little harder.
foam roll
stretch
TGIF!
peace
Thursday, January 27, 2011
Thursday 1-27
MORE SNOW!
shovel driveway for time.
12" or more fell last night.
got up and decided to clean the driveway the hard way.
who needs virtual shoveling when you can do the real thing!!
45 minutes later into the shower and off to work.
happy day!
back to the gym tomorrow. got a little make up to do and looking forward to some heavy work!
shovel driveway for time.
12" or more fell last night.
got up and decided to clean the driveway the hard way.
who needs virtual shoveling when you can do the real thing!!
45 minutes later into the shower and off to work.
happy day!
back to the gym tomorrow. got a little make up to do and looking forward to some heavy work!
Wednesday, January 26, 2011
Wednesday 1-26
Rest day
rolled over this am.
may have been a mistake as it looks like tomorrow is going to be a snowy am but felt i needed the extra sleep.
cold/flu type crap going around and had a bit of a headache this am.
back at it tomorrow so long as we don't have 2 feet of snow!!
rolled over this am.
may have been a mistake as it looks like tomorrow is going to be a snowy am but felt i needed the extra sleep.
cold/flu type crap going around and had a bit of a headache this am.
back at it tomorrow so long as we don't have 2 feet of snow!!
Tuesday, January 25, 2011
Tuesday 1-25-11
little sluggish this am. little warmer but snowing again.
warm-up
run 2 miles
started easy and built the pace up little at a time. after feeling so flat yesterday it was nice to just bring the pace up naturally.
16:35. just a leg opener.
clean progression
1- power clean
1- hang power clean
1- hang clean
1- clean
warmed up with 45 and then 95.
135
155
165
135 was solid
155 was a little heavy but got under it well.
165 was heavy but got it. heavy out of the hole but stood up with it.
the protocol was to use moderate weight. felt pretty solid.
met-con
20min amrap
1- clean 135#
5- dead hang pullups
10- chest to deck push ups
15- squats
15 rounds
felt solid for the first 10. then it started to catch up a little. worked hard to get 15. was pretty gassed by 13 or so.
rx'd weight on the clean was 115 but felt i had 135 in me and wanted to try to get a little more power out of it. glad i stepped up.
prowler play time!
was going to run a little but figured this would be more fun!
prowler pull and drag
2x45 + 2x25 on the yoke
5 rounds rest as needed between efforts
these were max effort pulls. pull the sled from behind on the way down and pull it backward back.
holy gasser. this was fun stuff. will be integrating more of this i think.
foam roll
plyo/mobility
back a little tweaked so worked that out a bit.
peace!
warm-up
run 2 miles
started easy and built the pace up little at a time. after feeling so flat yesterday it was nice to just bring the pace up naturally.
16:35. just a leg opener.
clean progression
1- power clean
1- hang power clean
1- hang clean
1- clean
warmed up with 45 and then 95.
135
155
165
135 was solid
155 was a little heavy but got under it well.
165 was heavy but got it. heavy out of the hole but stood up with it.
the protocol was to use moderate weight. felt pretty solid.
met-con
20min amrap
1- clean 135#
5- dead hang pullups
10- chest to deck push ups
15- squats
15 rounds
felt solid for the first 10. then it started to catch up a little. worked hard to get 15. was pretty gassed by 13 or so.
rx'd weight on the clean was 115 but felt i had 135 in me and wanted to try to get a little more power out of it. glad i stepped up.
prowler play time!
was going to run a little but figured this would be more fun!
prowler pull and drag
2x45 + 2x25 on the yoke
5 rounds rest as needed between efforts
these were max effort pulls. pull the sled from behind on the way down and pull it backward back.
holy gasser. this was fun stuff. will be integrating more of this i think.
foam roll
plyo/mobility
back a little tweaked so worked that out a bit.
peace!
Monday, January 24, 2011
Monday 1-24-11
back to the grind.
it was 2 degrees out when i got in my truck this am. ouch....
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 400m
all good here. threw the runs in there just to get the legs primed. not really speedy just a warm up.
Deadlifft
10x135
8x225
6x255
5x275
3-3-3
superset with 5 chin ups
295
315
335 w/10 chins
295 was solid.
315 went up good. little heavy.
335 was heavy on 1, better on 2. had to regrip for 3 and the form was suffering. got it up though.
feeling pretty good about the progress here. these were 80-85-90 sets. that puts a 1 rep max at around 370. thats a solid target. 400 might be doable by summer? maybe. have to keep pushing forward!
met-con.
21-15-9
75# sumo deadlift high pulls
knees to elbows
run 800-400-400
13 minutes +/-
all the sdhp's were unbroken.
had to stop and regrip on the k2e's. kipped them and felt good. fast and smooth.
runs were a good pace. finished the last set with a 400 even though it was only supposed to be 200. just felt like finishing it out.
en-durability?
run 1 mile
8:00 pace.
felt flat and spent. just spun the legs. legs were good but was mentally done.
foam roll
mobility/yoga
good day.
happy with the strength work.
peace!
stay warm
it was 2 degrees out when i got in my truck this am. ouch....
warm up
3 rounds
5 walk outs
20 push ups
30 squats
run 400m
all good here. threw the runs in there just to get the legs primed. not really speedy just a warm up.
Deadlifft
10x135
8x225
6x255
5x275
3-3-3
superset with 5 chin ups
295
315
335 w/10 chins
295 was solid.
315 went up good. little heavy.
335 was heavy on 1, better on 2. had to regrip for 3 and the form was suffering. got it up though.
feeling pretty good about the progress here. these were 80-85-90 sets. that puts a 1 rep max at around 370. thats a solid target. 400 might be doable by summer? maybe. have to keep pushing forward!
met-con.
21-15-9
75# sumo deadlift high pulls
knees to elbows
run 800-400-400
13 minutes +/-
all the sdhp's were unbroken.
had to stop and regrip on the k2e's. kipped them and felt good. fast and smooth.
runs were a good pace. finished the last set with a 400 even though it was only supposed to be 200. just felt like finishing it out.
en-durability?
run 1 mile
8:00 pace.
felt flat and spent. just spun the legs. legs were good but was mentally done.
foam roll
mobility/yoga
good day.
happy with the strength work.
peace!
stay warm
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