stuff

Maxwell Daily Dozen

Neck raises 16kg x 10 x 3

workout a

Power Cleans 95 x 3, 115 x 3, 135 x 3, 145 x 5 x 3, 165 x 5 x 3 - easy
Deadlift 245 x 1, 265 x 1, 280 x 5, 295 x 5, 315 x 5 - hard
Chin/Dip ladders BW +10 x 1-6/1-7, 1-2/1-3, 1-2/1-2
Run 15min ahr 152

-Need to keep the hr lower on the jog. Start out downhill next time.

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 155 x 5 x 3, 175 x 3 x 3
Chin/Dip ladder
Chins BW + 10 x 1-5, 1-3, 1-3
Dips BW + 10 x 1-6, 1-3, 1-3

Circuit x 3:
Set watch to go off @ 1min and 2:30 3 times
1min rope (~150+ turns), 5 burpees, 10 lunges, rest ~1min
6:30min, ahr 169, max 180, min 135, recover 13 (180-167)

Hip and shoulder JM

-Bench was smooth but not overly easy
-Dips are damn hard directly after barely squeezing out a set of chins

Walk it out

3 mile walk.
Remember to do JM and neck later.

Workout C

Squat 95 x 5, 155 x 5, 205 x 10 x 2, 205 x 8 - a bit shaky and no spotter available
Chins BW+10 x 8, 7, 5
Straight-leg sit-ups 25 x 20 x 3

- go for it on squats next time.
- chins were fine - remove the cross bar on the power tower.
- go to 35 for these types of sit-ups sets of 20 is too much.
- overall time was about 40 minutes. cut down rest on chins and sit-ups.
- walk it out tomorrow.

Workout B

Yesterday:

Dynamic stretching
Press 45 x 5, 95 x 5, 115 x 5 x 3, 135 x 3 x 3
Pendlay Rows 135 x 6 x 6
Dips 20 x 15, 25 x 8, 25 x 6
Circuit
2 x 8 burpees, 16 lunges, 20 hindu squats, 30-60sec rest
2 x 4 ring pull-ups, 6 power-overs, 8 green band high-pulls, rest
5:39, ahr 170, max 186, min 127, recover 17 (182-165)

-barely made the presses, rows easy, stick with 25lbs for dips next time.
-circuit was good. first two sets take about 1:35 each, the second two about 1min a piece. go to 3 sets each next time.
-with everything it took about an hour. 7min stretching, 43min lifting, 6min panting, plus some slack time. may cut out stretching. need to add abs.

Workout A

New stuff.  Credit to Shaf.  New notation too.

Dynamic stretching

Power Clean 95 x 3, 115 x 3, 135 x 5 x 3, 155 x 3 x 3

Deadlift 245 x 1, 255 x 1, 270 x 5, 285 x 5, 305 x 5

Chin-up / Dip ladder 1-5

Jog 11:20min ahr 161, max 170, min 134, recover 11 (155-144)

-Forgot abs.  This shit was long anyways - fuck the stretching next time.

-Cleans were easy, deadlift was a good effort.

-Ladder was easy - repeat with pull-ups, then wide grip, then adding weight.

-Jog was easy as its supposed to be.  I think the pace could be even slower; however, its hard to go slow on my toes.

Workout

Ride

6 mile leisurely bike ride, mostly street with some dirt. took about an hour including a few stops for scenic views. 

ICT1

Some tai chi

ICT1 abbreviated
round1 = 1min each, 2 = 45sec each, 3 = 30sec each
burpees (28, ?, 8)
pull-ups (12, 5, 3)
hindu squats (36, 24, ?)
push-ups (22, 12, 10)

-8:50, ahr 164, max 177, min 94, recovery 13 (175-162)
-lots of pausing on the pull-ups and push-ups.
-my watch isn't capable of timing this thing right. next time go for broke for 1min and do half the reps round 2, then half the reps of round 2 for round 3.
-consider dropping the push-ups.

Ankles to rings x 8
KTE x 8
knee tuck hold 1min

neck isos

Random

2.6 mile walk

pull-up / dip superset 1, 2, 3, 4, 5

hlr 3 x 8

Run

Week off due to lack of discipline and school work.  Succinctly, poor time management.  Dropping 5x5 for now, but will revisit once or twice a year from now on.  This week and maybe next will be free form conditioning and bodyweight shit.  Then, I have a new template in mind.

2.05 mile run asphat/dirt and nothing flat - 21.25 min AHR 169, Max 187 (nucka!), Min 95, Recover - 13 (186-173)

5x5 series 3 day 3

squat 100, 135, 170, 205 x 5, 250 x 3, 170 x 8

bench 70, 95, 125, 150 x 5, 180 x 3, 125 x 8

power clean 60, 85, 110, 135 x 5, 160 x 3, 110 x 8

wide-grip pull-ups 8, 8, 6

fct 90 x 3 x 8

-squat and bench were strong and clean.

-power cleans were easy, 160 made me feel like i was actually moving something.

-failed on 3rd set of pull-ups, repeat cycle next series.

-fct was good, attempt some dragon flags and possibly add to the rotation.  if not feasible do weighted straight leg sit-ups.

5x5 series 3 day 2

squat 100, 125, 170, 170 x 5
press 70, 90, 110, 125 x 5
deadlift 170, 215, 260, 305 x 5
wide-grip pull-ups 3s x 5r
ab circuit 3 x 10 crunches (3sec pause), 16 LHS, 40 chinnies

-125 went up smooth and noticeably easier than last time
-a little ache in the hips but the heavier i went the better i felt
-ab circuit was good repeat then switch out