244.0
Strength:
Press
3 reps at 95
3 reps at 108
3+ reps at 119
1 rep at 129
Metcon:
AMRAP 20 Minutes
400m Run
25 Burpees
Friday, August 26, 2011
Thursday, August 25, 2011
8.25.11 - Deadlifts, Barbell Rows, and Pushups
242.0
Strength:
Deadlifts
3 reps at 235
3 reps at 265
6 reps at 295
Metcon:
10 KB SDLHP
20 KB Cleans
10 KB Goblet Squat
X5
Strength:
Deadlifts
3 reps at 235
3 reps at 265
6 reps at 295
Metcon:
10 KB SDLHP
20 KB Cleans
10 KB Goblet Squat
X5
Wednesday, August 24, 2011
8.24.11 - Rest Day (studying for PMP exam)
238.6
Rest Day - studying for PMP exam. I may go by LAF later but doubt it. I need to get crackin on this exam.
My journal entries have been pretty sporadic the last few weeks. Note: most of the daily weight entries are estimates, but I know they aren't far off. I'm still weighing myself every day but I'm forgetting to open a new blog post and write it down.
Here's an idea: how about a scale that records all of your weigh-ins and either stores them on a memory stick or sends them wirelessly to you via email or maybe to a website?
Rest Day - studying for PMP exam. I may go by LAF later but doubt it. I need to get crackin on this exam.
My journal entries have been pretty sporadic the last few weeks. Note: most of the daily weight entries are estimates, but I know they aren't far off. I'm still weighing myself every day but I'm forgetting to open a new blog post and write it down.
Here's an idea: how about a scale that records all of your weigh-ins and either stores them on a memory stick or sends them wirelessly to you via email or maybe to a website?
8.23.11 - Back Squats + Pullups & Air Squats
239.0
Strength:
Back Squats
3 reps at 170
3 reps at 195
12 reps at 220
Metcon:
20 Pullups (blue band)
75 Air Squats
X3
14 - something
Strength:
Back Squats
3 reps at 170
3 reps at 195
12 reps at 220
Metcon:
20 Pullups (blue band)
75 Air Squats
X3
14 - something
Monday, August 15, 2011
8.15.11 - Deadlift (wk1 cycle2)
242.2
Strength:
Deadlift (wk1 cycle3)
5 reps at 220
5 reps at 250
5+ reps at 280
Press
5 reps at 90
5 reps at 103
5+ reps at 116
1 rep at 126
Metcon:
12 hang cleans (#105)
12 Ring Dips (red band)
X5
Food:
2 Tacos
Grande Latte w/whole milk
5-3-1 Numbers for the rest of the cycle
Deadlift
week2
3 reps at 235
3 reps at 265
3+ reps at 295
week3
5 reps at 250
3 reps at 280
1+ reps at 305
Strength:
Deadlift (wk1 cycle3)
5 reps at 220
5 reps at 250
5+ reps at 280
Press
5 reps at 90
5 reps at 103
5+ reps at 116
1 rep at 126
Metcon:
12 hang cleans (#105)
12 Ring Dips (red band)
X5
Food:
2 Tacos
Grande Latte w/whole milk
5-3-1 Numbers for the rest of the cycle
Deadlift
week2
3 reps at 235
3 reps at 265
3+ reps at 295
week3
5 reps at 250
3 reps at 280
1+ reps at 305
Friday, August 12, 2011
8.10.11 - Fight Gone Kettlebell
239.6
Metcon:
1 min KB Clean
1 min KB Push Press
1 min Box Jumps
1 min Goblet Squat
1 min KB Swing (1 arm russian)
1 min rest
X3
87/83/75
Box Jumps killed me on this, per usual.
Metcon:
1 min KB Clean
1 min KB Push Press
1 min Box Jumps
1 min Goblet Squat
1 min KB Swing (1 arm russian)
1 min rest
X3
87/83/75
Box Jumps killed me on this, per usual.
8.9.11 - Press (wk4 cycle2 deload)
239.8
Strength:
Press
5 reps at 55
5 reps at 70
5 reps at 85
Metcon:
10 Med Ball Cleans (#20)
10 Abmat Situps
10 Split Squats (10 each leg, 1 foot on 20 inch box)
X4
~10:30
Strength:
Press
5 reps at 55
5 reps at 70
5 reps at 85
Metcon:
10 Med Ball Cleans (#20)
10 Abmat Situps
10 Split Squats (10 each leg, 1 foot on 20 inch box)
X4
~10:30
8.8.11 - Deadlifts (wk4 cycle 2 deload) + Overhead Lunges, Farmers Carry, & 400m Run
239.6
Strength:
Deadlifts
5 reps at 155
5 reps at 185
5 reps at 225
Metcon:
20m Overhead Lunges (#25)
150m Farmers Carry (2 X #53 KB)
400m Run
X4
Strength:
Deadlifts
5 reps at 155
5 reps at 185
5 reps at 225
Metcon:
20m Overhead Lunges (#25)
150m Farmers Carry (2 X #53 KB)
400m Run
X4
Saturday, August 6, 2011
8.6.11 - Rest Day
243.0
Rest Day
Food:
Ham
String cheese
Banana
Blackberries
Almonds
Macadamia Nuts
Italian Sausage
Onions & Peppers
Rest Day
Food:
Ham
String cheese
Banana
Blackberries
Almonds
Macadamia Nuts
Italian Sausage
Onions & Peppers
Friday, August 5, 2011
Thursday, August 4, 2011
8.4.11 - Press (wk3 cycle 2)
242.0
Strength:
Press
5 reps at 101
3 reps at 114
3 reps at 127
1 rep at 137
Metcon:
3 hill runs in 10 minutes
Food:
Pro Shake
Pro Shake
Strength:
Press
5 reps at 101
3 reps at 114
3 reps at 127
1 rep at 137
Metcon:
3 hill runs in 10 minutes
Food:
Pro Shake
Pro Shake
8.3.11 - Deadlifts (wk3 cycle 2) + Tabata
241.6
Strength:
5 reps at 240
3 reps at 270
11 reps at 295
Metcon:
Tabata
Push Ups
Box Jumps
Wallballs
Rowing
10m Run
Food:
Strength:
5 reps at 240
3 reps at 270
11 reps at 295
Metcon:
Tabata
Push Ups
Box Jumps
Wallballs
Rowing
10m Run
Food:
8.1.11 - Squats & Power Cleans
241.6
Strength:
Squats (light)
5 X 5 at 135
Power Cleans
5 reps at 145
5 reps at 145
5 reps at 150
5 reps at 155
5 reps at 165
Food:
Strength:
Squats (light)
5 X 5 at 135
Power Cleans
5 reps at 145
5 reps at 145
5 reps at 150
5 reps at 155
5 reps at 165
Food:
7.29.11 - Press & Push Press Max
242.0
Strength:
Press
5 X 2 at 125
Push Press
worked up to a max of 175
Food:
Strength:
Press
5 X 2 at 125
Push Press
worked up to a max of 175
Food:
7.27.11 - Deadlifts (wk2 Cycle2) + Deadlifts & Burpees
242.0
Strength:
Deadlift
3 reps at 225
3 reps at 255
10 reps at 285
Note: loads are incremented 10 pounds from the second week of the previous cycle.
Metcon:
5 Deadlifts (#185)
10 Burpees
7:44
Strength:
Deadlift
3 reps at 225
3 reps at 255
10 reps at 285
Note: loads are incremented 10 pounds from the second week of the previous cycle.
Metcon:
5 Deadlifts (#185)
10 Burpees
7:44
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