PM:
44 min run (easy pace)
Daily Report:
Notes: Tweaked my back on my 400# deadlift fail yesterday. Looking back I was a little overzealous and am paying for it. Form was crap so I had it coming. Either way running helps to loosen it up so I plan on running tomorrow and then taking the weekend off to hunt geese in South Dakota. Might try to squeeze a run in Sunday night if I get back in time. On a side note I am thinking of switching my training to 2 x per week of strength training vs three. I will have the weekend to think about it while sitting in a dusty field shooting sky carp.
Reading: Ephesians 6
Thursday, March 29, 2012
Tuesday, March 27, 2012
Tuesday: FS, DL
PM:
Warm Up:
Mobility work
Barbell Complex
Strength:
Front Squat:
5 x 185#
3 x 225#
2 x 245# (PR)
Deadlift:
5 x 275#
3 x 315#
2 x 335#
1 x 365#
1 x 400# (fail)
Endurance:
57 min run (easy pace)
Warm Up:
Mobility work
Barbell Complex
Strength:
Front Squat:
5 x 185#
3 x 225#
2 x 245# (PR)
Deadlift:
5 x 275#
3 x 315#
2 x 335#
1 x 365#
1 x 400# (fail)
Endurance:
57 min run (easy pace)
Monday, March 26, 2012
Monday: FS, PP, DL, HPC, Pull
AM:
Warm Up:
Barbell complex
Goblet squats
Swings
Strength:
Front Squat:
2 x 5 x 185# (focused on depth and really getting below parallel)
Push Press:
2 x 5 x 155#
Deadlift:
2 x 5 x 225# (easy, fast, deadstop)
Hanging Power Cleans:
2 x 5 x 135# (easy and fast)
Pullups:
1 x 20 (neutral grip)
Daily Report:
Notes: Wrist and shoulder flexibility is improving on the front squat. My squat is still a weakness
Reading: Ephesians 6
Warm Up:
Barbell complex
Goblet squats
Swings
Strength:
Front Squat:
2 x 5 x 185# (focused on depth and really getting below parallel)
Push Press:
2 x 5 x 155#
Deadlift:
2 x 5 x 225# (easy, fast, deadstop)
Hanging Power Cleans:
2 x 5 x 135# (easy and fast)
Pullups:
1 x 20 (neutral grip)
Daily Report:
Notes: Wrist and shoulder flexibility is improving on the front squat. My squat is still a weakness
Reading: Ephesians 6
Saturday, March 24, 2012
Saturday: run, pullups
Endurance:
90 min run (easy pace, wore vibrams)
Baseline:
1 x 20 pull ups (neutral grip)
1 x 23 chin ups
Daily report:
Notes: great run today. Pull-ups are coming a long nicely. Hopefully in a couple weeks I will be able to hit 30
Reading: Ephesians 6
90 min run (easy pace, wore vibrams)
Baseline:
1 x 20 pull ups (neutral grip)
1 x 23 chin ups
Daily report:
Notes: great run today. Pull-ups are coming a long nicely. Hopefully in a couple weeks I will be able to hit 30
Reading: Ephesians 6
Friday, March 23, 2012
Friday: run, pullups
Endurance:
Run:
42 min
Baseline:
Pullups:
20-15-10-5 (neutral grip, dead hang)
Daily report:
Notes: did the run on a 15 hour fast so lacked a bit of energy. Ran in vibrams to continue to build up the muscles in my feet. Pullups went very well, everything was unbroken.
Reading: Ephesians 6
Run:
42 min
Baseline:
Pullups:
20-15-10-5 (neutral grip, dead hang)
Daily report:
Notes: did the run on a 15 hour fast so lacked a bit of energy. Ran in vibrams to continue to build up the muscles in my feet. Pullups went very well, everything was unbroken.
Reading: Ephesians 6
Thursday, March 22, 2012
Thursday: FS, DL, PP
AM:
Warm Up:
Barbell Complex + good mornings
Strength:
Front Squat:
2 x 5 x 185# (focused on form and depth)
Push Press:
2 x 5 x 135# (focused on speed and lockout)
Deadlift:
2 x 5 x 245# (focused on speed off the ground)
Durability:
5 min easy recovery row
Foam roll
Endurance:
Did not get a run in today due to busy schedule. Long run is planned for Saturday.
Daily Report:
Notes: Front squat is coming along nicely. I will be taking a break from back squatting for a while as I feel the front squat has a better carry over to my running and overall fitness goals. My lower back is definitely the limiting factor as well as shoulder flexibility.
Reading: Ephesians 6 (putting on the full armor of God)
Warm Up:
Barbell Complex + good mornings
Strength:
Front Squat:
2 x 5 x 185# (focused on form and depth)
Push Press:
2 x 5 x 135# (focused on speed and lockout)
Deadlift:
2 x 5 x 245# (focused on speed off the ground)
Durability:
5 min easy recovery row
Foam roll
Endurance:
Did not get a run in today due to busy schedule. Long run is planned for Saturday.
Daily Report:
Notes: Front squat is coming along nicely. I will be taking a break from back squatting for a while as I feel the front squat has a better carry over to my running and overall fitness goals. My lower back is definitely the limiting factor as well as shoulder flexibility.
Reading: Ephesians 6 (putting on the full armor of God)
Wednesday, March 21, 2012
Wednesday: fs, dl, pp, bs, sprint, baseline
Training:
Warm up:
Dynamic stretch
Barbell complex
Strength:
Front squat:
5 x 225#
3 x 235#
2 x 235#
Deadlift:
5 x 275#
3 x 295#
2 # 315#
Push press:
5 x 135#
3 x 145#
2 x 165#
Back squat:
2 x 25 x 185#
Endurance:
3 x 300 yard shuttles
50 secs, 53 secs, 53 secs
Rest 2 hours
Endurance:
2 mile run at fast pace (13:18)
Baseline:
Pull ups: (neutral grip)
1 x 20
Dips:
1 x 20
Daily report:
Notes: front squats were not as good as I planned. I had to do my set of 2 at 235# as I wasn't going to get heavier today. Depth was good. Failed at 185# on the push press so dropped to 165#. Have not done pullups in a while but the set of 20 was easy and all were full dead hang. This was my first time doing high rep sets of squats. Both sets of 25 went well.
Reading: Ephesians 6
Warm up:
Dynamic stretch
Barbell complex
Strength:
Front squat:
5 x 225#
3 x 235#
2 x 235#
Deadlift:
5 x 275#
3 x 295#
2 # 315#
Push press:
5 x 135#
3 x 145#
2 x 165#
Back squat:
2 x 25 x 185#
Endurance:
3 x 300 yard shuttles
50 secs, 53 secs, 53 secs
Rest 2 hours
Endurance:
2 mile run at fast pace (13:18)
Baseline:
Pull ups: (neutral grip)
1 x 20
Dips:
1 x 20
Daily report:
Notes: front squats were not as good as I planned. I had to do my set of 2 at 235# as I wasn't going to get heavier today. Depth was good. Failed at 185# on the push press so dropped to 165#. Have not done pullups in a while but the set of 20 was easy and all were full dead hang. This was my first time doing high rep sets of squats. Both sets of 25 went well.
Reading: Ephesians 6
Tuesday, March 20, 2012
Monday, March 19, 2012
Monday: FS, PR
AM:
Warm Up:
Barbell Complex
Strength:
Front Squat:
Worked up to a tough triple: 3 x 235#
Press:
Worked up to a tough triple: 3 x 145#
Notes:
Light easy day
Warm Up:
Barbell Complex
Strength:
Front Squat:
Worked up to a tough triple: 3 x 235#
Press:
Worked up to a tough triple: 3 x 145#
Notes:
Light easy day
Sunday, March 18, 2012
Sunday: hike, run
Endurance:
50 min hike w/ 20# pack
Rest 3 hours
50 min run (moderate pace)
Daily report:
Notes: beautiful weather so spent the entire day outside. Managed to get both workouts in the late afternoon to evening.
Body weight: 194#
Reading: Ephesians 3-4
50 min hike w/ 20# pack
Rest 3 hours
50 min run (moderate pace)
Daily report:
Notes: beautiful weather so spent the entire day outside. Managed to get both workouts in the late afternoon to evening.
Body weight: 194#
Reading: Ephesians 3-4
Saturday, March 17, 2012
Saturday: runs
Endurance:
65 min run (hydration pack)
Rest 2 hours
30 min run (hydration pack)
Daily report:
Notes: going off very little sleep but legs felt great anyway.
Sleep: 4 hours
Reading: Ephesians 4-5
65 min run (hydration pack)
Rest 2 hours
30 min run (hydration pack)
Daily report:
Notes: going off very little sleep but legs felt great anyway.
Sleep: 4 hours
Reading: Ephesians 4-5
Friday, March 16, 2012
Friday: bs, bp, step
Warm up:
2 x barbell complex
Strength:
Back squat:
3 x 5 x 275# (5rm pr)
Speed squat:
5 x 3 x 225#
Bench press:
3 x 2 x 225#
1 x 10 x 155#
Work capacity:
200 x step- ups @ 45#
Durability:
Foam roll / stretch
2 x barbell complex
Strength:
Back squat:
3 x 5 x 275# (5rm pr)
Speed squat:
5 x 3 x 225#
Bench press:
3 x 2 x 225#
1 x 10 x 155#
Work capacity:
200 x step- ups @ 45#
Durability:
Foam roll / stretch
Wednesday, March 14, 2012
Wednesday: Deadlift
WOD 1:
Standard warm up
Deadlift:
2 x 1 x 315#
Speed Deadlifts:
5 x 3 x 225#
Foam roll
Daily Report:
Notes: Back was feeling a bit iffy so shut it down early today. I have neglected foam rolling and stretching sessions the past few days and am paying for it today.
Sleep: 5.5 hours
Reading: Ephesians 4-5
Standard warm up
Deadlift:
2 x 1 x 315#
Speed Deadlifts:
5 x 3 x 225#
Foam roll
Daily Report:
Notes: Back was feeling a bit iffy so shut it down early today. I have neglected foam rolling and stretching sessions the past few days and am paying for it today.
Sleep: 5.5 hours
Reading: Ephesians 4-5
Subscribe to:
Posts (Atom)