Sunday, May 30, 2010

Much better day

Back squats
150xmax. Got 7

I'm pretty happy with this

Front squats

Good mornings
(with a wider stance than I'm used to)

Then we all went outside and Nikki and I pushed the prowler.
10 passes loaded with 90lbs


Then, farmers walks
2 passes with 100ish lbs each arm

press, pull and bench

Couple of days thrown in here
I push pressed in the garage at home the night before I left for NY.

This was awesome. Last week was 80x9

Then, some 1 arm shoulder presses with a 25# plate. Well, that's awkward.
Shoulder press 10 reps with 50lbs
Handstands. I discovered I can use the squat rack for this!

5/28 NY

I just do not lift as well when I'm on vacation
205xmax. Got 7

Bench press
85xmax. Got 3. WOW. The worst set ever. In terms of a low number of reps.

Then, to make my shitty day even better I went outside and attempted the 110lb atlas stone.

Can't lift it. At all. Not even off the ground.

I will say, for not lifting it I sure was sore the next day.

I really need to go do SOMETHING at the gym I am good at. Anything.

Monday, May 24, 2010

Squats, metcon and lots of sweat

I did my squats early this morning out in the garage. It was already hot as hell and extremely humid.

Back squats
140xmax. Got 12.

I could have gotten at least 2 more but I stopped at 12. Pleased with this.

After work..
30 back squats@110lbs
200M sprint
30 burpees


A 35 second improvement over last time

3x8 good mornings
85lbs, 95, 100

Goblet squats with 55lb KB
Lunges with 55 KB
2x10 each leg

Not much here

I don't have much to write here. I had 4 days on(M-T)so I rested Friday. I didn't work out Saturday because I had plans. I did end up going on a crazy long and hilly bike ride, though. My plan was to train at home on Sunday.

Bench press
80xmax. Got 6

I'm not sure, it might have been more. I lost count when my spotter(my dad)wandered away and I had to yell for him to come back.
Needless to say, I wasn't really feeling it today. No reason, I just wasn't into it.

Then I did floor press. 30 reps with just the bar. And 15 reps with close grip. 15 with a super wide grip.

Last, I did push ups. 15 with my feet elevated, 10 regular.

That's it. No metcon like I had planned. Went to the beach instead.

Thursday, May 20, 2010

Don't do this. It sucks

10, 9, 8, 7...1 burpees, 1,2,3,4...10 KBS@45lbs



3x3 GH raises
I'm not totally sure I'm doing these right so I don't want to do too many. Not that I could. They're god awful hard.

3x20 GH sit ups

3x10 each leg 1 legged SLDL with 15lb KB

I'm tired, rest day tomorrow is more than welcome!

Wednesday, May 19, 2010

NEED to work on O lifts!!!

Note to more Olympic lifting!

If it's not one thing it's another. Sheesh. I have sadly neglected my cleans while doing 5/3/1

I did this metcon
5 rounds
5-85lb PC's
10 box jumps-20"


First of all, I did this same metcon a few weeks ago and did it almost a minute faster. No surprise there, I failed on several of the cleans this time. In the second round I failed at 3 in a row! It was all form.

Just another thing to add to my list of things to work on...

Monday, May 17, 2010

YAY! First day of lifting at home

So, I have my sweet weights at home now. So, I did my presses this morning and the rest after work at the gym.

Nothing like lifting in your PJ's with your coffee :D
Push press

Well, that could have been better. Those iron plates! Why do they feel heavier?? Oh well...

After work

10 min AMRAP
5 thrusters@70lbs
5 pull ups-red band
200M run

3 rounds plus the thrusters and pull ups

Yeah, I really really suck at running

KB shoulder press
30lb Land R arm 5
25lb L 9 R 10
25lb L and R 5

Max dips-red band 9, 12, 9

3 hand stand holds

Pretty happy with today

Saturday, May 15, 2010

Last day of deload, bench and squat

Ahhhh, goodbye deload..


Easy peasy

No metcon today. My gluteus maximus is SORE!!!

But I learned a few new things to help my hamstrings improve

The best was the 1 legged straight legged DL with a KB for counter balance. (or that's the best description I can come up with)

I realize how bad I am on my right side because of my surgery. I notice this when I do lunges as well. Anything that requires 1 leg really emphasizes my weakness on that side. Anyway, I really felt it in my hams. I've been reading a lot lately about being quad dominant(I certainly am)and learning how to use your glutes and hams more.

Good day!

Friday, May 14, 2010

Deadlift, metcon and lunges

Oh my ass...

Deload week continues..


Then a 10 min AMRAP
10 GH sit ups
5 GH raises

I stopped when I hit 10 rounds because I don't need to do more than 100 GH sit ups



3x10 goblet squats with 45lb KB
2x10 lunges each leg with the 45

Yeah, I think I'll be sore tomorrow...

Ooooh, and the atlas stones have arrived. THANKS JOHN!!!!!! You're the man :)

Quick metcon

Still deloading, so just a short metcon

5 rounds
15 squats
10 pull ups-blue band
5 box jumps-20"


I used the blue band for these in an effort to do stricter pull ups instead of kipping. So that someday I might actually be able to do a fucking pull up. I am getting REALLY good at chin ups, though. I guess my biceps are stronger than my back??!! I know this can't be true...

Wednesday, May 12, 2010

Deload push press

Push press

5-25lb DB PJ
50 jump ropes
100M sprint row

Those db jerks take some getting used to. And for some reason I was a jump rope retard tonight. I just kept fucking up.

Bench and squat

Note to self, don't do two lifts in 1 day.
86xmax. Got 5

147xmax. Got 5

Sucked. Eh, whatever.

Good mornings
85x8, 95x8, 100x8
These are going well, at least.

65x8, 75x4

4 rounds
15 push ups
15 box jumps

Not timed

Friday, May 7, 2010

Front squats and rows

3 rounds
5-95lb front squats
250M row

rest between rounds

Then 3 rounds
3-105lb front squats
200M row

I don't know the time on these.

Not a bad day just distracted by life

Wednesday, May 5, 2010

Fabulous day of deadlifts

Great day...

205xmax. Got 8!

Oh, I am pretty fucking happy with this.

Damn. 5/3/1 works.

Then farmers walks with 2-70lb KB's....
16(50ft)passes. OMG that gets hard!

65 GH sit ups

3 sets of max pull ups with red band

Great day.

Tuesday, May 4, 2010


Just did a metcon today. I wasn't sure exactly what I was going to do today so I joined the class for once.

5 rounds
10 ring dips-red band
15 air squats
20 floor dusters


That felt pretty easy. I added

10 rnds
10 KBS-45lbs

I didn't time this.

1.5 pood no longer seems crazy

John, my buddy from the gym, who is going to regionals this weekend did a second workout that was insane. He never complains. John, you are a BEAST!!!!!

Sunday, May 2, 2010

Push press

This has been the slowest lift to improve. So, I was especially happy with my results today.

Push press

I still have the scar on my leg from when I failed trying to press 90lbs and dropped the bar. Not that long ago...

KB shoulder press with 25lb
R arm 10, 10, 7
L arm 9, 6, 4

Ring dips with the red band
12, 11, 9

5 hand stand holds. Just as long as I could, the last one was about 45 seconds

Jump rope

Saturday, May 1, 2010


A dreaded 'metcon only' day...

My hamstrings were still a bit sore from the good mornings. Especially the right one.

This was supposed to be
10. 9, 8, 7, 6.....1
Box jumps
Pull ups

Oh boy, I couldn't do the jumps. My hamstrings just wouldn't cooperate. So, I just did the swings and pull ups.

The 45kb really is getting easier!

After I rested for a few I did a few minutes of jump rope. THEN I did some box jumps so I didn't feel like a complete failure :)