Training

May 7, 2012

Run 400m - 2:10 (It was less than this, I used my phone to time it... )

Squat: 135 x 5, 225 x 3, 280 x 1, 280 x 1, 280 x 1, 280 x 1, 280 x 1.

Deadlift: 225 x 5, 315 x 3, 415 x 1, 415 x 1, 415 x 1

May 8, 2012

100 Double Unders - 4:06


7 min of burpees... 61
That shows how little endurance I have, hopefully this gets better.... Soon!

Training update May 4

April 24

100 double-unders for practice

Ladder AMRAP 7min

3-6-9-12-15...

Deadlift 

Burpee

3,6,9,12 +15 deadlifts

Apr 25

100 double-unders 4:57 (26 in a row was my best streak)

Bench 

135 x 10

135 x 10

135 x 10

135 x 10

Lon Kilgore weighted situps 

65 x 10

65 x 10

situps 30

April 30

Squat

135 x 5

225 x 5

275 x1 ( 80% 1RM)

275 x1

275 x1

275 x1

275 x1

Deadlift

225 x 5

315 x 3

405 x 1 Overhand grip ( 80% 1RM)

405 x 1 DL grip

405 x 1 DL grip

May first to third was a mess of drinking a lot, eating shitty and not enough sleep. I ate more bread in three days than I normally eat in two months...

May 4

1000 M row    - 3:31.1 PR  20 SPR

"The Chief"

Max rounds in 3 minutes of: 

3 - 135lb Power cleans 

6 - Pushups

9 - Air squats

Rest 1 minute. Repeat for a total of 5 cycles. post rounds completed for each of the 5 cycles.

1) 2 + 3,6,6

2) 3

3) 3 + 1

4) 3

5) 2 + 3

Total 145 reps

Training update April 19, 2012

Goals

My previous goal will come to a close in a week... I know i didn't follow it through, but I hit a wall at Deadlift 455 x 5... I tried a back off week, but my head wasn't into it. I found that I wasn't eating enough to get stronger. I was eating paleo for the most part, some beer here and there. I have decided this week I will work on a new goal. My new goal is to lose 10lbs of fat in 10 weeks. This goal should be easily attainable. 

My training this week consists of more GPP. I would like to get my body weight movements a lot better. 

April 16

500m row

HSPU x2, x2, x2 (double mat)

Squat 265x5, 3 sets

Dips x14, x8, x15

April 17

500m row

Sprints 100m x4

21-15-9

Dips

Box Jump 20"

April 18

Double Under practice, did about 200 double unders total, 23 in a row was my best. Also a ton of singles. Lots of focus on relaxing, jumping properly, and with that, the rope speed was slower.

Today, More heavy lifting.

 After a weekend of horrible eating... I mean delicious, but horrible. I had a really rough Monday, so I pushed back my squat deadlift day to today. My stomach feels better, but felt a little drained had only 4 egg muffins for breakfast. 

My calf is still injured from practicing POSE, obviously not practicing correctly. I hope that my Calf feels better for Thursday, so I can try again. But I will only do 100m sprints this week and progress slowly.

Squat

135 x 5

225 x 5

305 x 5

225 x 5

 Deadlift

225 x 5

315 x 5

425 x 5

425 is harder than I remember it being... I went to a power lifting grip for my heavy set. My goal is slowly getting closer, I still plan to hit 500 x 5 but it might be harder than first thought.

I really need to tighten up my diet if I am going to keep hitting PR's It is always the weekend that is hard on me. During the week I can control myself.

Training Log 2012-03-05

Today I started my new program, The only reason I changed it was because I was running out of time during my lunch hour. Three Lifts was too many for one 1 hour session. 

Starting from were I left of, as I am continuing my current rep and set formula. Today was;

Warmup 500m row - 1:38.8 (26spm) Warm but not beat down, will need to test 500m row in a few weeks.

Squat 135 x 5, 225 x 5, 295 x 5 x 3 (3 working sets of 5 reps at 295, PR!) Left adequate time between sets allowing for another set. Should get some serious adaptation from this.

Deadlift 225 x 5, 315 x 5, 415 x 5 DOHG (pretty sure this is a PR) Work set was hard but doable, back felt a bit arched on the last few reps, Need to keep things tight.

Did 20 - 25lb Overhead  lunges & 25 Ab mat sit ups. For a bit of extra work rounding out the hour.

DOHG = Double Overhand Hook Grip (In case you didn't know what this meant.)

Four Animal Stew And a Poor Training Day

 The two subjects in the title are not related.

I figured I would tell everyone about my four animal stew.(Paleo Dish Elk Stew Recipe modified with acouple extra animals....) I replace the Elk with Moose and Buffalo (simply because I didn't have any Elk left), and I used Beef and Chicken broth. Hence the name.

Training today sucked... Feeling a little discouraged, but give me a minute and I will get over myself. Got interrupted just as I got strapped into the rower. that took 20min. So by the time I rot my row started I decided to skip heavy squats. My row was alright 1.37.3 (500m) for a good warmup. Did a quick 30 air squats to grease the joints up a bit. Got into bench, failed hard on my first work set. 3/5 at 205lbs, week sauce. So I pealed my belt off and stomped out in a rage. Oh, that's my minute, I'm done!

I mentioned that the stew didn't cause my poor training. however I am pretty sure the giant chunk of apple crumble, and three huge scoops of ice cream may have had something to do with it.

Diet today is better so far today, although I haven't thought about dinner. Breakfast 4 hard boiled n3 eggs. lunch giant bowl of four animal stew as I type. 

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