Ride

8.2 mile ride 510 foot elevation gain. http://www.runningmap.com/?id=92687
JM and Tai Chi shit

Recovery

30min yoga
6.8 mile bike ride, 390 feet downhill http://www.runningmap.com/?id=92617

roadwork

walk .7 miles downhill
run 1 mile mostly uphill 283 feet total

8:10, ahr 168, max 185, min 85, recover 27 (182-155)

-big diff from last time:
10:13, ahr 159, max 173, min 95, recover 26 (159-133)

-moving on to interval work...

5x5 series 9 day 2

dynamic stretching
squat 145, 170, 195, 195 x 5
press 95, 110, 120 x 5, 135 x 3(4)
deadlift 220, 255, 285, 315 x 5
wide grip chins 3s x 6r
hlr 2s x 12r

-failed on 4th rep with 135, retry
-315 was fast off the floor but slow the rest of the way
-go to 4 x 6 for chins and 3 x 12 for hlr
-do hlrs on day 1 and 3, do high rep stuff on day 2

5x5 series 9 day 1

dynamic stretching
squat 145, 170, 195, 220, 245 x 5
bench 105, 125, 140, 160, 175 x 5
row 95, 110, 125, 145, 160 x 5
curls 65 x 3 x 9, 7(8)
abs 2 x 15 knee hugs, 16lhs, 15 crunches, 15 chinnies

-everything went up with decent speed. a little forward lean on the squats.
-failed again on curls, switch to hammer curls.
-go to 3 x 15 for abs... ouch

stuff

3.5 mile walk, Maxwell daily dozen.

5x5 series 8 day 3

dynamic stretching
squat 140, 165, 190, 215 x 5, 245 x 3, 190 x 8
bench 105, 120, 135, 155 x 5, 175 x 3, 135 x 8
row 95, 110, 125, 140 x 5, 160 x 3, 125 x 8
curls 65 x 3s x 9r, 7(8)r
hlr 3s x 10r

-bar speed with 245 was good but form sucked. a little forward lean and less depth than i like. continuing as scheduled.
-175 was hard but speed was decent.
-row was aight
-failed on the 8th rep of the 4th set of curls, retry.
-go to 2 x 12 for hlr

stuff again

a little tai chi

Maxwell daily dozen

15min flowfit

5min easy rope

Stuff

Yesterday:

1hr walk, Maxwell daily dozen, some static stretching and some basic tai chi.

ICT 3

Attempted a deck of cards workout from NG with burpees on red cards and push-ups on black. Cut myself off at the half hour marker with 136 burpees and 131 push-ups. Push-ups, although not strict, were the limiting factor here. Finished with neck isos.

30:15, AHR 155, Max 175, Min 83, Recover 7 (157-150)

Next time try burpess on red then push-ups on spades and lunges on clubs.

Random

2.25 mile hike, 400 ft up and down

http://www.runningmap.com/?id=91179

5x5 series 8 day 2

weighed in at 162 after a steak and egg breakfast this morning

dynamic stretching
squat 140, 165, 190, 190 x 5
press 95, 105, 120, 130 x 5
deadlift 215, 245, 280, 310 x 5
wide-grip chins 4s x 5r
abs 3 x 12 knee hugs, 12 lhs, 12 crunches, 12 chinnies

-130 was a bit wobbly
-310 was hard. ill need to do some research on form and pay attention to how much my back is rounding.
-i should really video my last sets on everything.
-chins were no prob and abs were painful in a good way

roadwork

walk .7 miles downhill
run 1 mile mostly uphill 283 feet total
10:13, ahr 159, max 173, min 95, recover 26 (159-133)
recovery walk back

5x5 series 8 day 1

dyanmic stretching 

squat 140, 165, 190, 215, 235 x 5

bench 105, 120, 135, 155, 170 x 5

row 95, 110, 115, 125, 140, 155 x 5 

curls 65 x 3s x 9r 

hlr 4s x 9r

-decent bar speed on squats and bench 

-watch form on rows - getting some momentum from raising the back.  3rd set with 115 was a mis-load.

-barely made 9th rep on last set with curls - a little back bending helped.  go to 4 sets.

-go to 3s x 10r on hlr

5x5 series 7 day 3

dynamic stretching
squat 140, 160, 185, 210 x 5, 235 x 3, 185 x 8
bench 100, 115, 135, 150 x 5, 170 x 3, 135 x 8
row 90, 105, 120, 135 x 5, 155 x 3, 120 x 8
curls 65 x 4s x 8r
abs 2 x 12 knee hugs, 12 lhs, 12 crunches, 12 chinnies

-squat: bar speed was decent and felt fairly solid with 235
-bench: no problemo
-rows: 155 was heavy... its tough not to cheat a lil on these
-barely made the curls, last rep was a real grind - go to 3 x 9
-go to 3 sets for abs

stuff

30min yoga
30min bike ride, 3.75 miles, 414 feet down and 414 feet up
http://www.runningmap.com/?id=90321
JM shizzle later

ICT 2

Maxwell daily dozen 

circuit x 8 

8 med ball wood choppers

10 slams 

8 burpees

rest less than 1 min

13:36, ahr 163, max 179, min 79, recover 11 (177-166)

neck raises 20lbs x 3s x 20r 

-the small amount of vert on choppers and burpees turned my legs in to jello

-circuit takes a little under 1 min so 440 sec work and 376 rest

-dry, windy and dust - lung burn hmm

5x5 series 7 day 2

dynamic stretching
squat 140, 160, 185, 185 x 5
press 90, 100, 115, 125 x 5
deadlift 210, 240, 270, 300 x 5
wide grip chins 3s x 5r
hlr 3s x 9r

-all good, presses hard but more there
-go to 4s for chins and hlrs

5x5 series 7 day 1

dynamic stretching

squat 140, 160, 185, 210, 230 x 5

bench 100, 115, 135, 150, 165 x 5 

row 90, 105, 120, 135, 150 x 5 

curls 65 x 3s x 8r 

abs 3 x 10 knee hugs, 10 lhs, 10 crunches, 10 chinnies, rest

-230 wasn't bad, a bit slow though.

-bench and row no probs.

-go to 4s x 8r on curls

-go to 2s x 12r on abs

5x5 series 6 day 3

dynamic stretches

squat 135, 160, 185, 210 x 5, 235 x 3, 185 x 8

bench 100, 115, 130, 145 x 5, 165 x 3, 130 x 8

rows 90, 105, 120, 130 x 5, 150 x 3, 120 x 8

curls 65 x 4s x 7r

hlr 4s x 8r

-235 was slow, bench and rows were easy

-curls felt easy too, go to 3 x 8

-hlr was pretty hard, go to 3 x 9

-thinking about changing my gpp schedule a little. the template would ideally look something like this:
day 1: 5x5 monday template
day 2: interval running
day 3: off
day 4: 5x5 wednesday template
day 5: ict
day 6: off
day 7: 5x5 friday template
day 8: off
day 9: off
repeat

of course unforeseen days off may occur.

Schtuff

30min yoga
2hr walk
lots of JM

ICT 8

Maxwell daily dozen

10 circuits done every 2min
3 ring pull-ups, 7 med ball slams. 10 burpees, 15 jumping jacks, rest
time: 19:07, ahr 158, max 179, min 69, recover 14 (179-165)

neck raises 25lbs x 3s x 15r

-circuit was rough, nice lung burn from the cold. go to 4 pull-ups and 8 slams.
-same sets and reps for neck raises.

5x5 series 6 day 2

dynamic stretching

squats 135, 160, 180, 180 x 5 

press 90, 100, 115 x 5, 125 x 2 (3)

deads 205, 235, 265, 295 x 5 

chins 3 x 7, 1 x 4(5)

ab circuit 2 x 10 knee hugs, 10 lhs, 10 crunches, 20 chinnies

-not feeling well today at all, lack of sleep and feeling like im still recovering from new years eve.

-failed on rep 3 with 125 on presses - retry

-failed on rep 4 of chins - switch to wide grip for 3 x 5