11 rounds in 20min of
8 burpees, 8 chinnies, 8 hindu squats, 8 push-ups (6 pu on last circuit), rest
-the double dose of push-ups are a limiting factor here. even though i wasnt kissing the floor on either burpees or push-ups they got real slow at the end.
-20:12, AHR 167, Max 188, Min 92, Recover 12 (188-176).
Friday, October 31, 2008
Wednesday, October 29, 2008
5x5 series 3 day 2
dynamic stretching 10min
sq 125, 145, 170, 170 x 5
press 80, 90, 100, 110 x 5
dl 190, 215, 240, 270 x 5
pull-ups 3s x 6 r
-overall time with stretching 47min
-last sets of deads felt fairly heavy. take more than 2min rest on final set next time.
-stick with 3x6 for pull-ups.
sq 125, 145, 170, 170 x 5
press 80, 90, 100, 110 x 5
dl 190, 215, 240, 270 x 5
pull-ups 3s x 6 r
-overall time with stretching 47min
-last sets of deads felt fairly heavy. take more than 2min rest on final set next time.
-stick with 3x6 for pull-ups.
Sunday, October 26, 2008
5x5 series 3 day 1
dynamic stretching
squats 125, 145, 170, 190, 210 x 5
bench 95, 105, 120, 135, 150 x 5
row 80, 90, 105, 120, 130 x 5
kneeling ab wheel 3s x 12r (60-90 sec r.i.)
-was not feeling it all today but ended up feeling good after the squats.
-about an hour including warm up, setting up and putting away my mess.
squats 125, 145, 170, 190, 210 x 5
bench 95, 105, 120, 135, 150 x 5
row 80, 90, 105, 120, 130 x 5
kneeling ab wheel 3s x 12r (60-90 sec r.i.)
-was not feeling it all today but ended up feeling good after the squats.
-about an hour including warm up, setting up and putting away my mess.
Thursday, October 23, 2008
Random achyball conditioning
dynamic stetches
5min 24kb snatch - no touching the ground
15 l/r, 10 l/r, 5 l/r, 3l total 63
rest until 120bpm
tabata med-ball slams (10lbs) 8 x 20sec work, 10sec rest
14 was the least # of reps in a set
ahr 164, max 179, min 118, recover 12 (176-164)
-didn't hrm the snatches. the pace was overly comfortable, watch the clock next time.
5min 24kb snatch - no touching the ground
15 l/r, 10 l/r, 5 l/r, 3l total 63
rest until 120bpm
tabata med-ball slams (10lbs) 8 x 20sec work, 10sec rest
14 was the least # of reps in a set
ahr 164, max 179, min 118, recover 12 (176-164)
-didn't hrm the snatches. the pace was overly comfortable, watch the clock next time.
Wednesday, October 22, 2008
5x5 series 2 day 3
dynamic stretches
sq 125, 145, 165, 185 x 5, 210 x 3, 165 x 8
bench 90, 105, 120, 135 x 5, 150 x 3, 120 x 8
row 75, 90, 105, 115 x 5, 130 x 3, 105 x 8
neck wrap 4s x 10r
-1:15, stretches took 12min or so
sq 125, 145, 165, 185 x 5, 210 x 3, 165 x 8
bench 90, 105, 120, 135 x 5, 150 x 3, 120 x 8
row 75, 90, 105, 115 x 5, 130 x 3, 105 x 8
neck wrap 4s x 10r
-1:15, stretches took 12min or so
Tuesday, October 21, 2008
Monday, October 20, 2008
5x5 series 2 day 2
w/u:
jump rope 3min
hip jm
w/o:
sq 125, 145, 165, 165 x 5
press 75, 85, 100, 110 x 5
dl 185, 210, 235, 260 x 5
chins 4s x 5r (90sec r.i.)
-legs a little fatigued from yesterday's ride
-total time about 50min
jump rope 3min
hip jm
w/o:
sq 125, 145, 165, 165 x 5
press 75, 85, 100, 110 x 5
dl 185, 210, 235, 260 x 5
chins 4s x 5r (90sec r.i.)
-legs a little fatigued from yesterday's ride
-total time about 50min
Sunday, October 19, 2008
Saturday, October 18, 2008
5x5 series 2 day 1
w/u:
2min rope
dynamic stretches
w/o:
sq 125, 145, 165, 185, 205 x 5
bench 85, 100, 115, 130, 145 x 5
row 75, 90, 105, 115, 130 x 5
ez-bar curls 60 x 3s x 6r (60-90sec r.i.)
-total time including w/u and dragging out squat rack was about 45min.
-r.i. first 2-3 sets is a min or so while leisurely changing weights. last two sets i struggle to keep myself away from the bar for 2min or more. this will change as time goes on.
2min rope
dynamic stretches
w/o:
sq 125, 145, 165, 185, 205 x 5
bench 85, 100, 115, 130, 145 x 5
row 75, 90, 105, 115, 130 x 5
ez-bar curls 60 x 3s x 6r (60-90sec r.i.)
-total time including w/u and dragging out squat rack was about 45min.
-r.i. first 2-3 sets is a min or so while leisurely changing weights. last two sets i struggle to keep myself away from the bar for 2min or more. this will change as time goes on.
Thursday, October 16, 2008
ICT 1
w/u:
2min rope
dynamic stretching
w/o:
circuit
burpees x 45 sec, 30sec, 15sec
ring pull-ups x 45 sec, 30sec, 15sec
squats x 45 sec, 30sec, 15sec
push-ups x 45 sec, 30sec, 15sec
4min, AHR 165, Max 178, Min 95, recovery 20 (178-158)
jack knife things on with rings at knee level (don't know the proper name) 3s x 8r
-i fucked up the timing on the circuit. had my watch set to go off every 15sec and must have gotten over zealous. gymboss is on the xmas list.
2min rope
dynamic stretching
w/o:
circuit
burpees x 45 sec, 30sec, 15sec
ring pull-ups x 45 sec, 30sec, 15sec
squats x 45 sec, 30sec, 15sec
push-ups x 45 sec, 30sec, 15sec
4min, AHR 165, Max 178, Min 95, recovery 20 (178-158)
jack knife things on with rings at knee level (don't know the proper name) 3s x 8r
-i fucked up the timing on the circuit. had my watch set to go off every 15sec and must have gotten over zealous. gymboss is on the xmas list.
Wednesday, October 15, 2008
5x5 "heavy" day
w/u:
2min rope
coated the bowl
dynamic stretching
w/0:
sq 120, 140, 160, 180 x 5, 205 x 3, 160 x 8
bench 85, 100, 115, 130 x 5, 145 x 3, 115 x 8
row 75, 90, 100, 115 x 5, 130 x 3, 100 x 8
10lbs neck wrap 4s x 12r (back, left, right, fwd - no rest)
-no problemo
2min rope
coated the bowl
dynamic stretching
w/0:
sq 120, 140, 160, 180 x 5, 205 x 3, 160 x 8
bench 85, 100, 115, 130 x 5, 145 x 3, 115 x 8
row 75, 90, 100, 115 x 5, 130 x 3, 100 x 8
10lbs neck wrap 4s x 12r (back, left, right, fwd - no rest)
-no problemo
Sunday, October 12, 2008
5x5 #2
w/u:
rope 2min, dynamic stretching
w/0:
sq 120, 140, 160, 160 x 5
shoulder press 75, 85, 95, 105 x 5
dl 180, 205, 230, 255 x 5
chin-ups 3s x 5r - 1min r.i.
-went through this pretty fast, no more than 2min rest for anything. everything fairly easy as it should be.
rope 2min, dynamic stretching
w/0:
sq 120, 140, 160, 160 x 5
shoulder press 75, 85, 95, 105 x 5
dl 180, 205, 230, 255 x 5
chin-ups 3s x 5r - 1min r.i.
-went through this pretty fast, no more than 2min rest for anything. everything fairly easy as it should be.
Thursday, October 9, 2008
Back to basics
50/20 with deadlifts made me feel like shit. Going to a basic 5x5 with some conditioning mixed in.
w/u:
2min rope
dynamic stretching
w/o:
Squat 120, 140, 160, 180, 200 x 5
Bench 85, 100, 115, 140 (oops!), 145 x 5
Rows 75, 90, 100, 115, 125 x 5
-Feet should width, ass to the grass squats. Haven't squatted like this in awhile, 200 was sticky on 5th rep.
-4th set on benches was only supposed to be 130.
w/u:
2min rope
dynamic stretching
w/o:
Squat 120, 140, 160, 180, 200 x 5
Bench 85, 100, 115, 140 (oops!), 145 x 5
Rows 75, 90, 100, 115, 125 x 5
-Feet should width, ass to the grass squats. Haven't squatted like this in awhile, 200 was sticky on 5th rep.
-4th set on benches was only supposed to be 130.
Monday, October 6, 2008
50/20 chin/dip day
w/u:
2min rope and upper body dynamic stretching
w/o:
1. chin/dip supersets - 62/63 in 20min (3 and 3 on the minute and a few extras at the end)
2. anchored straight let sit up w/ 35lbs at arms length - 4s x 10r
-pleased with 60+ reps. for some reason the dips were more difficult this time.
-arms are fatigued during sit ups.
2min rope and upper body dynamic stretching
w/o:
1. chin/dip supersets - 62/63 in 20min (3 and 3 on the minute and a few extras at the end)
2. anchored straight let sit up w/ 35lbs at arms length - 4s x 10r
-pleased with 60+ reps. for some reason the dips were more difficult this time.
-arms are fatigued during sit ups.
Sunday, October 5, 2008
50/20 DL Day
usual w/u:
2min rope
dynamic stretching
dl 155 x 3, 225 x 1
w/o:
dl 225 x 50 - 12min (5, 5, 6, 7, 7, 5, 5, 5, 5)
rope the remaining 8min
neck raises 16kg x 3s x 10r
-went with 225 instead of 235. 235 next fo sho.
-neck raises were on the heavy side.
2min rope
dynamic stretching
dl 155 x 3, 225 x 1
w/o:
dl 225 x 50 - 12min (5, 5, 6, 7, 7, 5, 5, 5, 5)
rope the remaining 8min
neck raises 16kg x 3s x 10r
-went with 225 instead of 235. 235 next fo sho.
-neck raises were on the heavy side.
Friday, October 3, 2008
50/20 chin/dip day
w/u:
2min rope, dynamic stretching
w/o:
1. 20min chin/dip supersets: 56/56
(4s x 5r, 4s x 3r, 3s x 2r, 3, 2, 3, 2, 3, 2, 2, 1)
2. straight leg sit-ups 35lbs at arms length 3s x 10r
-it appears a calculated effort is needed to get to 60/60. next w.o. do 3/3 every min.
2min rope, dynamic stretching
w/o:
1. 20min chin/dip supersets: 56/56
(4s x 5r, 4s x 3r, 3s x 2r, 3, 2, 3, 2, 3, 2, 2, 1)
2. straight leg sit-ups 35lbs at arms length 3s x 10r
-it appears a calculated effort is needed to get to 60/60. next w.o. do 3/3 every min.
Thursday, October 2, 2008
50/20 DL Day
w/u:
2min rope, dynamic stretching, dl 155 x 3, 245 x 1
w/o:
dl 265 x 25 in 12min (ended prematurely)
8min rope
neck raise 25 x 4s x 12r
-back and hams felt fatigued from the beginning.
-bar speed sucked and back started to round in a way i didn't care to repeat 25 more times. ended at 12min and jump roped the remaining 8min.
-go back down to 235 for next time.
-i think i erroneously logged 245 last time and really did 225.
2min rope, dynamic stretching, dl 155 x 3, 245 x 1
w/o:
dl 265 x 25 in 12min (ended prematurely)
8min rope
neck raise 25 x 4s x 12r
-back and hams felt fatigued from the beginning.
-bar speed sucked and back started to round in a way i didn't care to repeat 25 more times. ended at 12min and jump roped the remaining 8min.
-go back down to 235 for next time.
-i think i erroneously logged 245 last time and really did 225.
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