Warmup:
20x push ups, squats, stretch
squat 5x135, 5x155, 5x155
Training:
Back Squat 5x165, 5x185, 10x205
Bulgarian Split Squat w/ dumbells (40#) 3x10
OH Press 5x95, 5x115, stopped because of shoulder
Pull ups 2x10
Comments: Shitty day. Shoulder hurt like hell. Didn't do the right amounts. Was supposed to start 5 3 1 today. Need to get correct numbers on all lifts so this doesn't happen again. Need to do more shoulder mobility work. Too many people in the gym to get to anything.
Monday, February 28, 2011
Friday, February 25, 2011
25 FEB 2011
Warmup:
20x pull ups, sit ups, kte, stretching
Training:
Deadlift 5x135, 5x185, 5x225, 5x225
1x5 285#
3:00 Pistols
3 Rounds of:
800 m run (treadmill)
15 pull ups
30 lunges
30 situps
100 flutterkicks, 100 leg levers, 100 sit ups
Walked 1 hour, cool down
20x pull ups, sit ups, kte, stretching
Training:
Deadlift 5x135, 5x185, 5x225, 5x225
1x5 285#
3:00 Pistols
3 Rounds of:
800 m run (treadmill)
15 pull ups
30 lunges
30 situps
100 flutterkicks, 100 leg levers, 100 sit ups
Walked 1 hour, cool down
Thursday, February 24, 2011
24 FEB 2011
Warmup:
Light stretching
Training:
Back Squat 5x135, 5x185, 5x185
3x5 215#
Bench Press 3x135, 3x135, 3x185, 3x185
3x5 205#
Pullups
3x15
Too many people in the gym, had to cut this session short. Shoulder got warmed up after second or third set of bench press, didn't hurt on pullups.
Light stretching
Training:
Back Squat 5x135, 5x185, 5x185
3x5 215#
Bench Press 3x135, 3x135, 3x185, 3x185
3x5 205#
Pullups
3x15
Too many people in the gym, had to cut this session short. Shoulder got warmed up after second or third set of bench press, didn't hurt on pullups.
Wednesday, February 23, 2011
23 FEB 2011
Warmup:
push ups x20, pullups x15, squats x20, sit ups x20, a little stretching
Training:
Back Squats 5x65%, 5x75%, 5x85%
For time: 30 power cleans (forgot to stop timer)
3:00 min. x 5, 3:00 min. break
3x cleans @ 135#
6x push ups
9x air squats
Did two rounds, shoulder started hurting again on push ups. Don't want to push it this close to leaving for Ft Bliss.
Comments: Didn't sleep hardly at all last night. This has been going on for a long time.
push ups x20, pullups x15, squats x20, sit ups x20, a little stretching
Training:
Back Squats 5x65%, 5x75%, 5x85%
For time: 30 power cleans (forgot to stop timer)
3:00 min. x 5, 3:00 min. break
3x cleans @ 135#
6x push ups
9x air squats
Did two rounds, shoulder started hurting again on push ups. Don't want to push it this close to leaving for Ft Bliss.
Comments: Didn't sleep hardly at all last night. This has been going on for a long time.
Tuesday, February 22, 2011
22 FEB 2011
Warmup:
10x squats, 10x push ups, 10x pistols, 10x KTE
Stretch
Training:
Press 5x75%, 3x85%, 1x95% (did 135# just to see where I was for 1RM. Maybe could've gotten 140-140)
AMRAP 10 min.
10x KTE
10x Push Ups
30 min. run
Comments: Shoulder still hurts, but worked through it today. Need to focus on longer warmups starting tommorow. Had to slow down on the KTE's because I could feel it start to hurt a little more.
10x squats, 10x push ups, 10x pistols, 10x KTE
Stretch
Training:
Press 5x75%, 3x85%, 1x95% (did 135# just to see where I was for 1RM. Maybe could've gotten 140-140)
AMRAP 10 min.
10x KTE
10x Push Ups
30 min. run
Comments: Shoulder still hurts, but worked through it today. Need to focus on longer warmups starting tommorow. Had to slow down on the KTE's because I could feel it start to hurt a little more.
Monday, February 21, 2011
21 FEB 2011
3 mile run
stretch
3 mile run
Tabata push ups 6 rnds
Abs x300
Shoulder handjob 2x20 (militaryathlete.com)
stretch
3 mile run
Tabata push ups 6 rnds
Abs x300
Shoulder handjob 2x20 (militaryathlete.com)
Saturday, February 19, 2011
Friday, February 18, 2011
18 FEB 2011
Warmup:
BB complex @ 95#, stretching
Training:
Deadlift 1x5 135#, 1x5 185#, 1x5 225#, 1x5 275#
3 Rounds:
5 Power Cleans 135#
10 Pull Ups
15 Weighted sit ups
Comments: Shoulder still hurting. Was supposed to do OH Press, but will do it next Fri.
BB complex @ 95#, stretching
Training:
Deadlift 1x5 135#, 1x5 185#, 1x5 225#, 1x5 275#
3 Rounds:
5 Power Cleans 135#
10 Pull Ups
15 Weighted sit ups
Comments: Shoulder still hurting. Was supposed to do OH Press, but will do it next Fri.
Thursday, February 17, 2011
17 FEB 2011
Training:
Bench Press warmup: 3x135, 3x155, 3x155
3x5 (185#)
Incline DB Bench 3x5 (40#)
Spit Jerk 3x5 (135#)
Run 5 miles
Comments: Shoulder still hurting, went lighter on all lifts.
Weight: 168.8
Diet: Fair
Bench Press warmup: 3x135, 3x155, 3x155
3x5 (185#)
Incline DB Bench 3x5 (40#)
Spit Jerk 3x5 (135#)
Run 5 miles
Comments: Shoulder still hurting, went lighter on all lifts.
Weight: 168.8
Diet: Fair
Wednesday, February 16, 2011
16 FEB 2011
Run 30 min. New route with a number of hills. Covered 3.47 miles, 8:37 min/mile pace.
5 Rounds:
KB Swing (45#) 1:00 min.
Squats 1:00 min.
Push Ups 1:00 min.
Sit Ups 1:00 min.
Rest 1:00 min.
5 Rounds:
KB Swing (45#) 1:00 min.
Squats 1:00 min.
Push Ups 1:00 min.
Sit Ups 1:00 min.
Rest 1:00 min.
Tuesday, February 15, 2011
15 FEB 2011
Warmup:
Catalyst Athletics Warmup
Training:
Power Clean 5x3 (155, 165, 175, 175, 175) add 5#
Front Squat (135#) + weighted situps (45# plate) 3x10
Push Ups 10x10
ab complex 30/30/30
Weight: 170.1
Sleep: 5 hrs, 2 hrs on/off
Catalyst Athletics Warmup
Training:
Power Clean 5x3 (155, 165, 175, 175, 175) add 5#
Front Squat (135#) + weighted situps (45# plate) 3x10
Push Ups 10x10
ab complex 30/30/30
Weight: 170.1
Sleep: 5 hrs, 2 hrs on/off
Monday, February 14, 2011
14 FEB 2011
Warmup:
BB Complex x2
Training:
5x3 Squat, 205# Add 5# next
5x3 OH Press, 105#
Comments: Right shoulder still hurting like hell, also right hip area. Didn't do much, shoulder especially hurt. Hopefully just slept wrong and didn't get warmed up good. Going to take it easy for a couple of days on those lifts and start some mobility work in those areas.
BB Complex x2
Training:
5x3 Squat, 205# Add 5# next
5x3 OH Press, 105#
Comments: Right shoulder still hurting like hell, also right hip area. Didn't do much, shoulder especially hurt. Hopefully just slept wrong and didn't get warmed up good. Going to take it easy for a couple of days on those lifts and start some mobility work in those areas.
Saturday, February 12, 2011
12 FEB 2011
3+ mile run (slow)
Overall: Didn't eat much today and felt bad all day. Kind of run down and tired. Tommorow is an off day, so that's good.
Overall: Didn't eat much today and felt bad all day. Kind of run down and tired. Tommorow is an off day, so that's good.
Friday, February 11, 2011
11 FEB 2011
Warmup:
BB Complex x2, 65#
Training:
Deadlift 3x5 (225, 275, 275, 275, 275)
Pull ups 3x15
5 mile run (slow)
Diet: Pancakes!
Sleep: 5 hrs straight, 3 hrs off/on
Weight: 170.1
Pretty decent on the dl's, but felt tired overall. Not a hard session.
BB Complex x2, 65#
Training:
Deadlift 3x5 (225, 275, 275, 275, 275)
Pull ups 3x15
5 mile run (slow)
Diet: Pancakes!
Sleep: 5 hrs straight, 3 hrs off/on
Weight: 170.1
Pretty decent on the dl's, but felt tired overall. Not a hard session.
Thursday, February 10, 2011
10 FEB 2011
Warmup:
Random bench, push up, run 800m
Training:
Bench Press 5x3 (205#) Add 5#
Front Squat 5x3 (185#) Add 5#
Weighted Pull Ups 3x5 (25, 25, 35#)
1 min. jump rope x 3
OH Squat practice
Comments: should have done more on the front squats, shoulder still bothering me, needed to do ab/core, but ran out of time
Diet: 2 eggs, 2 bacon, chicken salad sandwich w/ chips
Weight: 170.2
Sleep: 5.5 hrs straight, 1 hr nap
Random bench, push up, run 800m
Training:
Bench Press 5x3 (205#) Add 5#
Front Squat 5x3 (185#) Add 5#
Weighted Pull Ups 3x5 (25, 25, 35#)
1 min. jump rope x 3
OH Squat practice
Comments: should have done more on the front squats, shoulder still bothering me, needed to do ab/core, but ran out of time
Diet: 2 eggs, 2 bacon, chicken salad sandwich w/ chips
Weight: 170.2
Sleep: 5.5 hrs straight, 1 hr nap
Wednesday, February 9, 2011
09 FEB 2011
Warmup:
Power Clean x5 (135#)... shitty warmup
Training:
Power Clean 3x5 155,155,155,155,175
(attempted 185 on first set and failed after 3 attempts, did 175 easy on 5th set, shouldn't have tried 185 at the beginning)
Dips 3x max (24 on first set and right shoulder really hurt, did two more sets of 15)
Metcon:
4 Rounds of
400m run
50 situps
OH Press @ 50% bw (85#)
(good metcon, could have gone a little faster, but went through it quick, forgot to time, ran @ 6:20/mile pace)
Diet: Okay
Sleep: 4 hrs straight, 2.5 on/off
Weight: 170
Power Clean x5 (135#)... shitty warmup
Training:
Power Clean 3x5 155,155,155,155,175
(attempted 185 on first set and failed after 3 attempts, did 175 easy on 5th set, shouldn't have tried 185 at the beginning)
Dips 3x max (24 on first set and right shoulder really hurt, did two more sets of 15)
Metcon:
4 Rounds of
400m run
50 situps
OH Press @ 50% bw (85#)
(good metcon, could have gone a little faster, but went through it quick, forgot to time, ran @ 6:20/mile pace)
Diet: Okay
Sleep: 4 hrs straight, 2.5 on/off
Weight: 170
Tuesday, February 8, 2011
08 FEB 2011
Not much time today. Couldn't make it to the gym, will make up tommorow.
Training:
8 Rounds of
400 m run followed by 20 kb swings (45#)
Weight: 170.1
Diet: 2 eggs, 1 sausage, 3 pancakes
2 pizza
Sleep: 5 hrs straight, 3 hrs on/off
Training:
8 Rounds of
400 m run followed by 20 kb swings (45#)
Weight: 170.1
Diet: 2 eggs, 1 sausage, 3 pancakes
2 pizza
Sleep: 5 hrs straight, 3 hrs on/off
Monday, February 7, 2011
07 FEB 2011
Warmup:
Barbell Complex x3 @ 65#'s
1) Back Squat 5x3 (205, 205, 205)
Instep Stretch
2) Clean & Jerk 5x3 (155, 155, 155)
3) Pull Ups 3x failure, rest 1 min between sets (20, 17, 16)
-had plenty left in the first set, don't know why I stopped at 20, will shoot for upper 20's next time
4)AMRAP 5 min. of
5x Curtis P's 35# db's
5x KTE
Weight: 169.8
Diet: 2 eggs, 3 turkey bacon, protein shake
ham, turkey sandwich for lunch w/ fries and tea
Sleep: 6-7 hours
Notes: Probably could have done more on the clean & jerks. Back squats still suck, need to pay closer
attention to form.
Barbell Complex x3 @ 65#'s
1) Back Squat 5x3 (205, 205, 205)
Instep Stretch
2) Clean & Jerk 5x3 (155, 155, 155)
3) Pull Ups 3x failure, rest 1 min between sets (20, 17, 16)
-had plenty left in the first set, don't know why I stopped at 20, will shoot for upper 20's next time
4)AMRAP 5 min. of
5x Curtis P's 35# db's
5x KTE
Weight: 169.8
Diet: 2 eggs, 3 turkey bacon, protein shake
ham, turkey sandwich for lunch w/ fries and tea
Sleep: 6-7 hours
Notes: Probably could have done more on the clean & jerks. Back squats still suck, need to pay closer
attention to form.
Sunday, February 6, 2011
06 FEB 2011
PM
5 mile run, easy pace
Ankle strength work
Weight: 169.8
Diet: shitty
Sleep: 7 hours
Overall: Run was slow, but felt good. Helped loosen up some soreness in legs and back.
5 mile run, easy pace
Ankle strength work
Weight: 169.8
Diet: shitty
Sleep: 7 hours
Overall: Run was slow, but felt good. Helped loosen up some soreness in legs and back.
05 FEB 2011
05 FEB 2011 Training
PM
(from militaryathlete.com)
Warmup: 4 Rounds
Barbell Complex 65, 65, 75, 85
Instep Stretch
1) 8 Rounds of
3x Power Clean and Push Press (rounds 1-4 135#, rounds 5 & 6 145#, rounds 7 & 8 155#)
3x Ride it Down
2) 6 Rounds of
5x Back Squat (rounds 1 & 2 185#, rounds 3-5 205#)
4x Jump Squats
3) 6 Rounds of
8x DB Floor Press (45# DB's)
6x Renegade Rows each side
Weight: 169.8
Diet: 2 fried eggs, 3 turkey bacon
Sleep: 6+ hours
PM
(from militaryathlete.com)
Warmup: 4 Rounds
Barbell Complex 65, 65, 75, 85
Instep Stretch
1) 8 Rounds of
3x Power Clean and Push Press (rounds 1-4 135#, rounds 5 & 6 145#, rounds 7 & 8 155#)
3x Ride it Down
2) 6 Rounds of
5x Back Squat (rounds 1 & 2 185#, rounds 3-5 205#)
4x Jump Squats
3) 6 Rounds of
8x DB Floor Press (45# DB's)
6x Renegade Rows each side
Weight: 169.8
Diet: 2 fried eggs, 3 turkey bacon
Sleep: 6+ hours
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