Tuesday 4-30-13

Tuesday...

run 1 mile
7:13
-little sluggish here..

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru these quickly.

Bench
10-45
8-95
6-135
5-5-5
175
200
225-10
-felt pretty light at 225. speed was good.

RDL-BBB
10-45
5x8@185
-was a little nervous that the back might not hold up on these. was stiff yesterday. actually felt better after the sets.
-form was good.

Met-con
run 400m
50-double unders
30-burpees
40-d/u
20-burpees
30-d/u
10-burpees
run 400m
-moved thru this quick. double unders were good. little off here and there but pretty smooth. burpees were a grind, but got them done. runs just book ended it.
-solid met-con.

plyo
foam roll.

Monday 4-29-13

Sunday
-trail run
3.2 miles
8:30ish pace.
-felt slow and sluggish. couldn't get on the gas.
-had a wicked cough after as well. maybe a little allergy issues..

Monday

run 1 mile
-7:13 pace
-felt pretty good.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-moved thru these fairly quick. still dealing with the cough.

Squat
10-45
8-135
6-185
5-5-5
220
250
285-8
-solid work here. all the work sets felt good.
-got 8 solid reps at 285. may have had 2 more in the tank, maybe...
-good stuff.

Press- BBB
10-45
5x10@80
-felt pretty good. little rough on the last couple reps on the last set.

Met-con
400m warm up @ 8:00 pace
2x800m
2:00 rest
-6:30 pace
-6:30 pace
-felt pretty good. good foot speed.

Plyo
Foam roll
-little stiff and tight from the weekend. felt good to work it out a little.

Friday 4-26-13

Friday...
TGIF!

run 1 mile
7:13

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

Deadlift- deload
10-45
5-5-5
135
170
205
-easy.

Press- deload
10-45
5-5-5
60
75
95
-easy as well.

Squat- BBB
5x10@165
-felt pretty solid.

Weighted Pull-ups
5-0
5-25
5-45
4-65
5-45
-felt solid on the 45's.
-65 was a little heavy. got 3, regripped and got 1 more. 5th was a partial so no rep

Plyo
Foam roll

-solid end of the deload week.

Thursday 4-25-13

Thursday.

-sleepy.
-rolled over......

-the deload week has been needed to recharge and I have been letting the body signal my actions.
-was good to catch a couple extra hours.
-looking forward to getting back to heavy next week.

Wednesday 4-24-13

Wednesday...

run 1.5 miles
7:13 pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid warm up. was a little sluggish this am but got back in the groove.

Bench- deload
10-45
5-5-5
105
135
155
-no issues here.

RDL- BBB
10-45
5x8@185
-solid.

Met-con
8x400m
2:00 rest between
-all rounds 6:00 pace on treadmill.
-felt pretty good. the pace was high but sustainable.
-2:00 was a good rest period. enough to almost fully recover etc...
-definitely feeling it at the end.

plyo
foam roll..

-solid effort for a Wednesday. having a decent deload week.

Tuesday 4-23-13

Tuesday

-slept in. alarm went off and I went back to sleep.
-lazy. got home late last night and was tired...

oh well.

Monday 4-22-13

Monday...
-had a good productive weekend..

run 1.5 miles
7:13 pace

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt pretty solid all the way thru

Squat- deload
10-45
5-135
5-165
5-195
-standard deload. felt pretty good. all sets easy.

Press-BBB
10-45
5x10@75
-all these sets were quick and solid.

Met-con
10-rounds
5-pull ups
10-push ups
15-squats
10:00 =/-
-probably under 10. used the wall clock.
-all the reps were unbroken.
-strict pull ups. no kips
-felt pretty good.

Plyo
Foam roll
-working out the kinks from the weekend. spent a few hours out in the yard yesterday.