Weights 7/31 (1)

rope and dynamic stretching
hurdle jump x 6
dips BW(165) x 5, +10 x 5, +20 x 5, +30 x 5, +40 x 5, +50 x 5
bent rows 155 x 5, 135 x 8, 115 x 8
3 x (6 sprinter sit-ups, 6 leg raises, 6 hip raises, 1min rest)
more rope

-hurdle was around 39". lowest squat rack setting, on the edge of rubber mat. need a pvc pipe for this.
-dips were good same sets reps then try 60 on 7th. rest times were shorter than usual for top sets here.
-started too heavy on bent rows. go to 4 x 8 with 115 next time.
-give 8 reps a piece a try for the ab circuit next.

Weights 7/28

rope for a few and dynamic stretching
box squats (inch or two above parallel) 95, 115, 135, 155, 175, 195, 205, 215
db seated power cleans 2 x 15lbs x 4s x 10r
kb 1-leg deadlift 2 x 16kgs x 3s x 10r
side bends 16kg kb 4s x 10r
rope for a few

-An hour and 5min overall time
-box squats felt strong but i'm still getting the hang of em. move to 215 then 225 for final sets depending on feel.
-seated power cleans were fun as well. still learning them. same set/rep/weight
-dls were all good. give 3 x 12 next time.
-side bends go to 4 x 12.

FlowFit

FlowFit 3 14:36

-This has turned in to a puss-out week. Lots of school and social engagements. Next week back to Sparta.

Weights 7/19

rope and dynamic stretching
DL 155 x 5, 185 x 5, 215 x 5, 245 x 5, 275 x 5, 305 x 3, 315 x 3
pull a parts 3s x 8r - (band looped around each hand once)
reverse lunges 95 x 3s x 10l/10r
pavelizer 35lbs x 4s x 12r
rope

-i think this is a pr for the dead. forgot to video myself for critique.
-pull a parts just right but hard start with this next time
-reverse lunges were quite grueling
-pavelizer is silly and only good for variety. good ole weighted sit-ups are the ticket.

ICT 8

2min rope and dynamic stretching

10 rounds done every other minute:
ring pull-ups x 3 (kipping and cheating)
medball slams x 5
burpees x 8
jumping jacks x 10

neck isos

-forgot to capture the first round on the hrm. time: 17:55, AHR 166, Max 182, Min 137, Recover 7 (181-174).
-burpees got a tad slow on the push-up portion.
-looking at the last time I did this and my HR appeared to really suck. Note to self I did a warm-up before and my Min heart rate was 100 at the lowest as opposed to 65 to start the last time.
-next go to 4 pull-ups, 8 slams, 9 burpees, 15 jumping jacks... fun.

Weights 7/14

rope for a couple and dynamic stretching
BSSJ 20lbs DBs x 5s x 3r
chin-ups BW x 5, +5lbs x 5, +10lbs x 5, +15lbs x 5, +20lbs x 5, +25lbs x 4
DB presses 2 x 40lbs x 3s x 10r
ab circuit 4 x (12 crunches with 3sec pause, 12 LHS, 24 chinnies, rest 1-2min)
rope for a couple

-good weight for BSSJ stay with it for next time.
-last rep on chin-ups was a good one. probably wouldnt have cleared the bar if i went for a fifth.
-just barely made it on the presses
-abs were a nice burn

FlowFit

FlowFit3 15min

ICT 9

rope for a couple then dynamic stretching

3x through
burpees 40sec (13, 12, 12)
chinnies 40sec (40, 30, 20)
hindu push-ups 40sec (10, 9, 8)
lunges 40sec (9 l/r, 9, 9)
slams 40sec (28, 25, 24)
rest 1min

neck iso's

-Time: 12:04, AHR 167, Max 183, Min 97, Recovery 13 (182-169), felt good
-last reps of burpees were slow on the push up
-reps on chinnies were points of failure. put my legs down for a sec then continued for the 40sec
-the decay in reps on hindus were due to wind not strength.
-lunges were easy but a nice break before slams
-slams felt like they were slowing down. i am done with this ict for awhile but when i come back i need to try to accelerate though the slams since the break is coming up
-my tris were really pumped after this i need to add some curls to my ME lower body day.

Weights 7/10

rope for a few, dynamic stretching
DL 155 x 5, 185 x 5, 215 x 5, 245 x 5, 275 x 5, 295 x 5, 305 x 3
pull a parts 4s x 12r
reverse lunges 95 x 3s x 8r l/r
payhole-izer 35lbs x 4s x 10r
rope for a few

-295 had about the same form as last time. 305 was in much better form. Next time try same weights 1st-5th set. Then 305 x 3, 315 x3.
-time to choke it up for pull a parts
-stay the same on the lunges
-try 12 reps on pavelizer

ICT 9

jump rope 3 min
dynamic stretching
3 circuits of
35 sec burpees (12, 12, 11)
35 sec chinnies (60, 60, 40ish)
35 sec hindu push-ups (10, 10, 6)
35 sec lunges (17, 17, 16)
35 sec med ball slams (25, 23, 21)
1 min rest
----
neck raises 17.5lbs x 3s x 12r

-circuit Ahr 170, max 182, min 119, recovery 10 (180-170)
-circuit was fucked up. last set of chinnies i failed out around 40 but continued in special olympic fashion. i think keeping the torso crunched up with that much o2 debt is what killed it. strength was not an issue with hindus, gasping for air was. lunges were mad easy, almost like a respite. slams lost power and cadence at the end.
-going back down to 30sec next time and then try to break records with the reps.

Weights 7/5

rope 3min
dynamic stretching
BSSJ 15lbs DBs x 5s x 3r
chin-ups BW x 4s x 5r, +5lbs x 5, +10lbs x 5, +15lbs x 5, +20lbs x 5
DB press 40lbs DBs x 4s x 8r
ab circuit 4 x (12 crunches, 12 LHS, 24 chinnies, rest 1-2min)
rope 3min

-BSSJ go to 20lbs
-Chins pleasant surprise bangin out 5 reps with 20lbs. Next do 3 sets at BW then work up to 25lbs
-I think I did 4 sets on the presses but not 100% either way the last set was hard. Next shoot for 3 x 10.
-Good burn for abs. Try 15reps for first set then the rest 12 next time.

FlowFit

Yesterday 7/4:
FlowFit3 15min in 97F garage

ICT 9

3min rope
dynamic stretching
----------
Circuit
30sec burpees (10)
30sec chinnies (~40)
30sec hindu push-ups (~10)
30sec lunges (8 l/r)
30sec med ball slams (20)
1min rest
repeat 3x
----------
neck raises 17.5lbs x 3s x 10r
20min of band and jm work

-Forgot to set HRM until 2nd circuit - AHR 174, Max 183, Min 163, Recover 8 (182-174)
-3rd circuit was hard. Chinnies burned, searching for air on the hindus and wanted to slow down on slams. Stick with 30sec each next time.
-Go up to 12 reps on neck raises