239.8
Rest Day - Open gym today until 4:30
Food:
Milk
Friday, December 31, 2010
Thursday, December 30, 2010
12.30.10 - Back Squats
241.0
Strength:
Back Squats
3 X 7 at 250
1 X 3 at 260
1 X 3 at 265
1 X 3 at 270
Deadlifts
5 reps at 225
5 reps at 255
3 reps at 275
1 rep at 285
1 rep at 295
fail at 305
1 rep at 295
1 rep at 275
Food:
Milk
dried fruit & nuts
2 slices of bacon
Milk
Spicy Crispy chicken sandwich
jr bacon cheeseburger
Strength:
Back Squats
3 X 7 at 250
1 X 3 at 260
1 X 3 at 265
1 X 3 at 270
Deadlifts
5 reps at 225
5 reps at 255
3 reps at 275
1 rep at 285
1 rep at 295
fail at 305
1 rep at 295
1 rep at 275
Food:
Milk
dried fruit & nuts
2 slices of bacon
Milk
Spicy Crispy chicken sandwich
jr bacon cheeseburger
Wednesday, December 29, 2010
12.29.10 - Short Runs Varying Distances
240.6
Metcon:
800m run (3:57)
rest as needed
600m run (3:00)
rest as needed
400m run (1:47)
rest as needed
200m run (:45)
rest as needed
100m run (:18)
Food:
Milk
2 slices of bacon
Dried fruit & nuts
2 slices of pizza
1 beer
2 tacos
chocolate cake & ice cream
hot chocolate
Metcon:
800m run (3:57)
rest as needed
600m run (3:00)
rest as needed
400m run (1:47)
rest as needed
200m run (:45)
rest as needed
100m run (:18)
Food:
Milk
2 slices of bacon
Dried fruit & nuts
2 slices of pizza
1 beer
2 tacos
chocolate cake & ice cream
hot chocolate
Tuesday, December 28, 2010
Monday, December 27, 2010
12.27.10 - Box Jumps, Med Ball Cleans, & Burpees + 500m Row
238.8
Metcon:
AMRAP 3 minutes
5 box jumps
7 med ball cleans (#16)
5 burpees
X4 cycles with 1 minute rest between
2 1/3, 2 1/3, 2 1/3, 2
500m Row
1:52
Food:
Cake
Ice Cream
Banana
Grapes
Metcon:
AMRAP 3 minutes
5 box jumps
7 med ball cleans (#16)
5 burpees
X4 cycles with 1 minute rest between
2 1/3, 2 1/3, 2 1/3, 2
500m Row
1:52
Food:
Cake
Ice Cream
Banana
Grapes
Friday, December 24, 2010
12.24.10 - Rest Day
239.8
Rest Day
My body hurts like hell from yesterday's metcon. I was sort of planning to go to LAF and get some squats in, but right now that seems pretty impossible. Maybe tomorrow if they are open on Christmas Day.
Rest Day
My body hurts like hell from yesterday's metcon. I was sort of planning to go to LAF and get some squats in, but right now that seems pretty impossible. Maybe tomorrow if they are open on Christmas Day.
12.23.10 - 12 Days of Christmas
240.0
Metcon:
100m Run
2 Box Jumps
3 Pike Pushups
4 Power Snatches* (#85)
5 pushups
6 v-ups
7 KB Swings (#53)
8 Double Unders**
9 Ring Dips
10 Thrusters (#85)
11 Pullups
12 Burpees
41:03
*for the snatches, I did the first one from the floor and the rest from the hang
**24 Single Skips - didn't even bother trying to do double unders
***the first set of 11 I did without a band - the second set I used the red band
I'm recording all this the day after and right now my body hurts like hell. It will be interesting to see what my time is on this a year from now.
Food:
Milk
Banana
Skirt Steak Burrito
Spaghetti
Creme Brule
Wine
Cheese
Metcon:
100m Run
2 Box Jumps
3 Pike Pushups
4 Power Snatches* (#85)
5 pushups
6 v-ups
7 KB Swings (#53)
8 Double Unders**
9 Ring Dips
10 Thrusters (#85)
11 Pullups
12 Burpees
41:03
*for the snatches, I did the first one from the floor and the rest from the hang
**24 Single Skips - didn't even bother trying to do double unders
***the first set of 11 I did without a band - the second set I used the red band
I'm recording all this the day after and right now my body hurts like hell. It will be interesting to see what my time is on this a year from now.
Food:
Milk
Banana
Skirt Steak Burrito
Spaghetti
Creme Brule
Wine
Cheese
Tuesday, December 21, 2010
12.21.10 - Tabata Something Else
239.0
Metcon:
Tabata
Row (52 cal)
1 minute rest
Pull-Ups (36)
1 minute rest
Push-ups (51)
1 minute rest
Squats (101)
1 minute rest
Sit-ups (81)
Total: 321
Food:
Banana
Milk
Nuts & dried fruit
Double Americano
Teriyaki
Rice
Metcon:
Tabata
Row (52 cal)
1 minute rest
Pull-Ups (36)
1 minute rest
Push-ups (51)
1 minute rest
Squats (101)
1 minute rest
Sit-ups (81)
Total: 321
Food:
Banana
Milk
Nuts & dried fruit
Double Americano
Teriyaki
Rice
Monday, December 20, 2010
12.20.10 - Back Squats & Clean & Jerks
238.8
Strength:
Back Squats
3 reps at 270
3 reps at 275
The reps didn't feel right, so I stopped right there. Hopefully, I can jump in again on Thursday and get a good workout in.
Once I hit my goal of 300, I want to back off to 270 or so and work my way up again with higher volume sets. Squatting 300, to me, doesn't mean just doing 1 rep. To really feel like I've achieved the goal, I need to be able to do at least 5 reps with correct form and ROM. That will probably happen in the second half of January.
Deadlifts
5 reps at 305
5 reps at 315
Worked up to 315 and then tried to pull 326, but it wasn't happening, so I backed off and did a few more reps at 315 and 305. The numbers above are total reps.
Squat Clean & Jerk
2-2-2-2-2
These were programmed, but I didn't participate. Probably won't jerk or overhead press until next week.
Food:
Apple
Milk
Nuts & dried fruit
Pot roast
mini mac & cheese
4 sliders
1 beer
Strength:
Back Squats
3 reps at 270
3 reps at 275
The reps didn't feel right, so I stopped right there. Hopefully, I can jump in again on Thursday and get a good workout in.
Once I hit my goal of 300, I want to back off to 270 or so and work my way up again with higher volume sets. Squatting 300, to me, doesn't mean just doing 1 rep. To really feel like I've achieved the goal, I need to be able to do at least 5 reps with correct form and ROM. That will probably happen in the second half of January.
Deadlifts
5 reps at 305
5 reps at 315
Worked up to 315 and then tried to pull 326, but it wasn't happening, so I backed off and did a few more reps at 315 and 305. The numbers above are total reps.
Squat Clean & Jerk
2-2-2-2-2
These were programmed, but I didn't participate. Probably won't jerk or overhead press until next week.
Food:
Apple
Milk
Nuts & dried fruit
Pot roast
mini mac & cheese
4 sliders
1 beer
Saturday, December 18, 2010
12.18.10 - Rest Day + Notes on going for a 400 lb squat
241.4
Rest Day
Still very stiff from squats on Wednesday, but each day is better. Would love to be able to do a light squat session tomorrow - probably won't go heavier than 250.
Good conversation with Jess yesterday about all the areas I can still improve. Hamstrings, for instance, are pretty undeveloped and so are my abs. I also haven't done any heavy deadlifts in at least 4 months. Improving in these areas really is the road to a 400 lb squat. Now THAT would really be something - squatting 400 pounds. I can hardly imagine it, but at the same time, based on where I am now, it seems pretty doable as long as I don't injure myself.
I should try and get some heavy deads in this week - maybe do progressive sets of 3 up to 330 or so and then start doing 1's. It would be good to know where I am with that lift.
Rest Day
Still very stiff from squats on Wednesday, but each day is better. Would love to be able to do a light squat session tomorrow - probably won't go heavier than 250.
Good conversation with Jess yesterday about all the areas I can still improve. Hamstrings, for instance, are pretty undeveloped and so are my abs. I also haven't done any heavy deadlifts in at least 4 months. Improving in these areas really is the road to a 400 lb squat. Now THAT would really be something - squatting 400 pounds. I can hardly imagine it, but at the same time, based on where I am now, it seems pretty doable as long as I don't injure myself.
I should try and get some heavy deads in this week - maybe do progressive sets of 3 up to 330 or so and then start doing 1's. It would be good to know where I am with that lift.
Friday, December 17, 2010
12.17.10 - Bench Press + 1 mile run, KB DL's, Sit-Ups, and Box Jumps
242.0
Strength:
Bench Press
4 X 5 (#155)
Note: this seemed heavier than it should have seemed.
Metcon:
1 mile run (9 min split)
80 KB Deadlifts
60 knees to chest
40 Box Jumps
21:41
Note: My abs started cramping up quite a bit on the knees to chest, which really slowed me down.
Food:
2 pork tacos
glass of milk
diablo
fries
coleslaw
4 drinks
Strength:
Bench Press
4 X 5 (#155)
Note: this seemed heavier than it should have seemed.
Metcon:
1 mile run (9 min split)
80 KB Deadlifts
60 knees to chest
40 Box Jumps
21:41
Note: My abs started cramping up quite a bit on the knees to chest, which really slowed me down.
Food:
2 pork tacos
glass of milk
diablo
fries
coleslaw
4 drinks
Wednesday, December 15, 2010
12.15.10 - Back Squats & Weighted Pull-Ups + Situps & Thrusters
240.8
Strength:
Back Squats
5 reps at 250
5 reps at 255
5 reps at 260
5 reps at 265
3 reps at 270
3 reps at 275
3 reps at 280
1 rep at 285
1 rep at 290
Weighted Pull-Ups
5 reps strict no load
3 reps at 26
1 rep at 35
1 rep at 37 1/2
1 rep at 37 1/2
Note: could not make it over the bar on the last two reps
Metcon:
Situps & Thrusters (#45)
7 situps each minute followed by as many thrusters as you can do in the remainder of the minute
Do this until you get to 100 thrusters.
8:37
Strength:
Back Squats
5 reps at 250
5 reps at 255
5 reps at 260
5 reps at 265
3 reps at 270
3 reps at 275
3 reps at 280
1 rep at 285
1 rep at 290
Weighted Pull-Ups
5 reps strict no load
3 reps at 26
1 rep at 35
1 rep at 37 1/2
1 rep at 37 1/2
Note: could not make it over the bar on the last two reps
Metcon:
Situps & Thrusters (#45)
7 situps each minute followed by as many thrusters as you can do in the remainder of the minute
Do this until you get to 100 thrusters.
8:37
Tuesday, December 14, 2010
12.14.10 - Deadlifts & Burpees
240.6
Metcon:
5 Deadlifts (#225)
10 Burpees
X5
8:21
As usual, I was bringing up the rear. At 240, burpees still kill me. On the plus side, #225 was pretty easy. It will be interesting to try this again in six months or so. By then, my weight should be down in the 220 range, my deadlift will be up around 450 and my squat should be 340 or 350. If I make those numbers, I can see doing this thing in under 6 mins.
Food:
2 Tacos
Double Americano
Beef Soup
2 Tacos
Double Americano
Milk
Metcon:
5 Deadlifts (#225)
10 Burpees
X5
8:21
As usual, I was bringing up the rear. At 240, burpees still kill me. On the plus side, #225 was pretty easy. It will be interesting to try this again in six months or so. By then, my weight should be down in the 220 range, my deadlift will be up around 450 and my squat should be 340 or 350. If I make those numbers, I can see doing this thing in under 6 mins.
Food:
2 Tacos
Double Americano
Beef Soup
2 Tacos
Double Americano
Milk
Monday, December 13, 2010
Saturday, December 11, 2010
12.11.10 - Rest Day
241.6
Rest Day - very stiff today - 5 days in a row of workouts, including metcons Mon-Thur. Tomorrow will probably be a rest day as well. Monday will likely be a light work day - maybe 3 X 10 at 220 on the back squats - or something like that.
Rest Day - very stiff today - 5 days in a row of workouts, including metcons Mon-Thur. Tomorrow will probably be a rest day as well. Monday will likely be a light work day - maybe 3 X 10 at 220 on the back squats - or something like that.
Friday, December 10, 2010
12.10.10 - Back Squats
238.8
Strength:
Back Squats
3-3-3-3
225-245-265-276
Knees to Elbows
4 X 10
No Metcon - Scott has one programmed but I need to not do it. If I have anything left after the squats, I could work on Deadlifts.
Food:
Milk
Strength:
Back Squats
3-3-3-3
225-245-265-276
Knees to Elbows
4 X 10
No Metcon - Scott has one programmed but I need to not do it. If I have anything left after the squats, I could work on Deadlifts.
Food:
Milk
Thursday, December 9, 2010
12.9.10 - "Nancy" 400m Run & Overhead Squats
241.8
Metcon:
"Nancy"
400m Run
15 Overhead Squats (#65) - note: RX for guys is #95
X5
18:03
Food:
Milk
Kiesch
Double Americano
Nuts & dried fruit
Diablo
Fries
2 drinks
Metcon:
"Nancy"
400m Run
15 Overhead Squats (#65) - note: RX for guys is #95
X5
18:03
Food:
Milk
Kiesch
Double Americano
Nuts & dried fruit
Diablo
Fries
2 drinks
12.8.10 - Wide Leg Box Squats & 2K Row
241.8
Strength:
Wide Leg Box Squats
5 reps at 135
5 reps at 155
5 reps at 175
5 reps at 195
5 reps at 205
5 reps at 195*
* at 205, I was caving on the bottom, so I regressed and did one more set at 195
Metcon:
2K Row
8:14
Food:
Milk
Protein Shake
Double Americano
Beef Taco
Pork Quesadilla
Top Ramen
Milk
Apple
Strength:
Wide Leg Box Squats
5 reps at 135
5 reps at 155
5 reps at 175
5 reps at 195
5 reps at 205
5 reps at 195*
* at 205, I was caving on the bottom, so I regressed and did one more set at 195
Metcon:
2K Row
8:14
Food:
Milk
Protein Shake
Double Americano
Beef Taco
Pork Quesadilla
Top Ramen
Milk
Apple
Tuesday, December 7, 2010
12.7.10 - Squats, Sit-ups, Push-ups
241.4
Metcon:
250m run
30 squats
20 sit-ups
10 Push-ups
X5
16:23 (I think!)
Once again I forgot to note my time before I left. This is too bad because I did fairly well and this would be a good benchmark for me to try again in a few months.
Food:
3 eggs
Milk
Teriyaki Chicken
Rice
Double Americano
Metcon:
250m run
30 squats
20 sit-ups
10 Push-ups
X5
16:23 (I think!)
Once again I forgot to note my time before I left. This is too bad because I did fairly well and this would be a good benchmark for me to try again in a few months.
Food:
3 eggs
Milk
Teriyaki Chicken
Rice
Double Americano
Monday, December 6, 2010
12.6.10 - Back Squats, Push Press, Deadlifts
240.0
Strength:
Back Squats
5 X 7 at 240
Push Press
5 X 5 at 135
Deadlifts
1 X 5 at 300
Note: none of this work got done except a few of the squats. On the squats, I got through 5 reps at 240 and that was basically that. I backed off at that point so that I could hit them again later in the week. On the Push Press, I still had a sharp pain, but this time only in my left shoulder.
Metcon:
10-8-6-4-2
Pull-Ups
Burpees
Double Unders
Sit-Ups
Ball Slams
Wall Ball
14:17 - not sure about this time - it's 14-something though.
Food:
Strength:
Back Squats
5 X 7 at 240
Push Press
5 X 5 at 135
Deadlifts
1 X 5 at 300
Note: none of this work got done except a few of the squats. On the squats, I got through 5 reps at 240 and that was basically that. I backed off at that point so that I could hit them again later in the week. On the Push Press, I still had a sharp pain, but this time only in my left shoulder.
Metcon:
10-8-6-4-2
Pull-Ups
Burpees
Double Unders
Sit-Ups
Ball Slams
Wall Ball
14:17 - not sure about this time - it's 14-something though.
Food:
Saturday, December 4, 2010
12.4.10 - Rest Day
244.0
Rest Day - Body is telling me I need another rest day before I do squats again. I may change my mind about this in the next couple of hours.
If so, this is what my routine will look like:
Back Squats:
5 X 7 at 240
Inverse Rows:
10 X 5
Deadlifts
1 X 5 at 300
Food:
Milk
Rest Day - Body is telling me I need another rest day before I do squats again. I may change my mind about this in the next couple of hours.
If so, this is what my routine will look like:
Back Squats:
5 X 7 at 240
Inverse Rows:
10 X 5
Deadlifts
1 X 5 at 300
Food:
Milk
12.3.10 - Hang Power Snatches, V-Ups, Box Jumps
240.6
Metcon:
21-15-9
Hang Power Snatch
V-Ups
Box Jumps
time was 9-something
Food:
Milk
3 eggs
corned beef
Milk
Milk
Pork
Avocado
Cheesesteak
Fried
Doritos
Hot Chocolate
Metcon:
21-15-9
Hang Power Snatch
V-Ups
Box Jumps
time was 9-something
Food:
Milk
3 eggs
corned beef
Milk
Milk
Pork
Avocado
Cheesesteak
Fried
Doritos
Hot Chocolate
Thursday, December 2, 2010
12.2.10 - Hang Cleans, Farmer's Carry, & Row
241.4
Strength:
Push Jerks
3-3-3-3
Note: couldn't do these - I think some overuse from earlier in the week.
Metcon:
10 Hang Cleans (#106)
150m Farmers Carry (two #44 KBs)
500m Row
18:09 - not sure about the time.
Note: Grip workout - my forearms felt like they were ready to explode. The cleans felt really good. No hook grip. I probably need to do some separate work with that.
Food:
Glass of milk
3 eggs
Double Americano
Dried Fruit & Nuts
Corned Beef
Glass of milk
Glass of milk
Double Americano
Strength:
Push Jerks
3-3-3-3
Note: couldn't do these - I think some overuse from earlier in the week.
Metcon:
10 Hang Cleans (#106)
150m Farmers Carry (two #44 KBs)
500m Row
18:09 - not sure about the time.
Note: Grip workout - my forearms felt like they were ready to explode. The cleans felt really good. No hook grip. I probably need to do some separate work with that.
Food:
Glass of milk
3 eggs
Double Americano
Dried Fruit & Nuts
Corned Beef
Glass of milk
Glass of milk
Double Americano
Wednesday, December 1, 2010
12.1.10 - Rest Day
243.4
Rest Day
My body is forcing the issue. Hopefully, I can metcon tomorrow, but if not, then definitely squats on Friday.
I think the volume approach to the squats is the right one. My thinking right now is that Friday will be 5 X 7 at 240. Then Monday or Tuesday I'll do 5 X 7 at 250 and Friday will be 5 X 7 at 260. Depending on how that feels, I'll either stick with 5 X 7 for 270, or I'll change it up and do something like 10 X 3 at 270.
Food:
Glass of milk
3 eggs
Rest Day
My body is forcing the issue. Hopefully, I can metcon tomorrow, but if not, then definitely squats on Friday.
I think the volume approach to the squats is the right one. My thinking right now is that Friday will be 5 X 7 at 240. Then Monday or Tuesday I'll do 5 X 7 at 250 and Friday will be 5 X 7 at 260. Depending on how that feels, I'll either stick with 5 X 7 for 270, or I'll change it up and do something like 10 X 3 at 270.
Food:
Glass of milk
3 eggs
Subscribe to:
Posts (Atom)