December 19, 2006

December 19, 2006
Self Myofascial Release - 45 minutes

December 18, 2006

December 18, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 15
windmill - 3L/R
lower body russian twists - 10, 10

Weighted Chinup - 5, 3, 1, 30 x 6, 85 x 1, 35 x 6, 85 x 1, 0 x 15
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 180 x 1 (PR!), 95 x 10

DB bench press - 90 x 8, 95 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8

YTML Raise- 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/4

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!

December 15, 2006

Rest - Inadvertant but probably a good thing I think 4 times a week of lifting + metcon is too much so I either need to cut down on metcon or I need to cut down on the lifting. For my overall health I think I will cut down on the lifting even if my numbers suffere a little.

December 14, 2006

December 14, 2006
X band walk - 6L/R
scap pushup - 15
Dynamic warmup
Burgener WU - 45 x 1

BW = 199

Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 300 x 1, 245 x 6, 320 x 1, 135 x 4, suticase deadlift - 45 x 20

Romanian Deadlift - 115 x 8, 115 x 8, 115 x 4
(Superset with no rest - 90 seconds)
Static lunge - 95 x 10, 10, 10

Good Morning (222 tempo) - 45 x 10, 45 x 10
Incline reverse crunch - 10, 10

Row @ 5 -Energy System Development
5 min warmup - 1117m/145W
1 min - 291m/319W
2 min - 455m/153W
1 min - 268m/250W
2 min - 404m/107W
1 min - 288m/310W
2 min - 391m/97W
5 min cooldown - 1079m/130W

Total Distance - 4292m / 149W

Stretch - hamstrings
Shoulder dislocates - 5, 5, 5

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I must have tweaked my back during the squat workout because today was just terrible...pretty discouraging copnsidering my first week I pulled a PR! ugh
-Row - Not as terrible as I thought it was going to be didn't feel horribly wasted at the end.

December 12, 2006

December 12, 2006
Windmill - 50#KB - 3L/R
scap pushup - 15
dynamic wu
lower body russian twists - 10, 10
Burgener wu- 45 x 1

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 230 x 1, 230 x 6, 260 x 1, 235 x 5, 270 x 0, 170 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 1, 205 x 6, 250 x 1, 210 x 6, 260 x 1, 170 x 12

Close-grip lat pulldown - 190 x 8, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6

Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Thought I'd be able to get 270 for sure, but I guess making sure I was going full ROM hurt my numbers but that's fine with me.
-Row - felt a little tough on my lower back more than anything else.
-No metcon today, I was trying to get home by 4.

December 13, 2006
Rest

December 11, 2006

December 11, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20
Windmill - 3L/R,

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 270 x 1, 265 x 6, 290 x 1, 270 x 6, 295 x 1, 195 x 10, 135 x 15

Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with side Hammer lunge - L x 5 x 20, R x 5 x 20, L x 5 X 20

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

Coach Rut WOD 12/11/2006
5 x 10-10-10

For Time:
5 Rounds

10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees

Loading equals 20-25% of bodyweight. Adjust accourding to your current strength fitness level

40# DB - 3 rounds - 5:28
4th round of snatches my back became super tight

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight last week so I ramped my weights down a little, still feels tight! UGHH
-Hammer lunges - very tough especially lunging backward
-Lower back was miserable on the drive home..UGH!

December 8, 2006

December 8, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 20
dynamic warmup
lower body russian twists - 10, 10

Weighted Chinup - 3, 1, 1, 25 x 6, 85 x 1, 30 x 6, 90 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 175 x 1 (PR!), 95 x 12

DB bench press - 80 x 8, 90 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8

Allen's FGB
1 minute round of each followed by 1 minute of rest, repeat 3 total rounds, score is total reps.
50# kb swings - 30, 26, 25 = 81
ring dips - 17, 17, 15 = 49
45# OHS - 14, 12, 15 = 41
45# push jerk - 12, 12, 8 = 32
Total score = 203

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!
-Allen's FGB - Having the ring dips, then OHS then push jerk started to hurt my wrists I think next time I should arrange the order differently along with adding another event perhaps burpees.

December 8, 2006 (cont.)
Self Myofascial Release - foam roller - 45 minutes

December 9, 2006
Rest

December 10, 2006
Self Myofascial Release - tennis ball - 30 minutes
Stretching - 10 minutes

December 7, 2006

December 6, 2006
Rest

December 7, 2006
windmill - 50# KB - 3 L/R, 3 L/R
scap pushup - 15, 15
Dynamic warmup
Burgener WU - 45 x 1

Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 315 x1, 315 x 5, 385 x 0, 335 x 1, 315 x 2, 275 x 1, 135 x 12, 45 x 20

Romanian Deadlift -85 x 10, 105 x 10, 1155 x 10
(Superset with no rest - 90 seconds)
Static lunge - 65 x 10, 85 x 10, 95 x 10

Good Morning (222 tempo) - 65 x 10, 65 x 10
Incline reverse crunch - 10, 10

Jackie 0.5 - for time:
Row 500m @5 - 298W
25 x 45# thrusters
15 pullups

Tiime = 5:31

30 minutes SMR w/foam roller

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I couldn't even get 385 off the ground, I'm not sure if it is because I was still sore from the heavy squats or because I haven't been sleeping as much this week as I should but it was CRAP!
-Jackie - Felt ok, I cut it to 1/2 so I wouldn't kill myself with pullups becuase I knew that Friday it would be weighted chins

December 5, 2006

December 5, 2006
Dynamic Warmup
X band walk - 6L/R, 6L/R
scap pushup - 15
Windmill - 50#KB - 3L/R

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 255 x 1, 230 x 6, 265 x 1, 165 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 6, 225 x 1, 205 x 6, 255 x 1, 165 x 12

Close-grip lat pulldown - 190 x 6, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6

lower body russian twist - 10, 10

1/4 Murph
0.25 mile run - 1:40
25 pullups
50 pushups
75 squats
0.25 mile run - 1:54

10:22

All runs done at 1% incline on treadmill, and split Cindy style.

Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Felt ok not too heavy but not too light like the previous week.
-Row - felt a little tough on my lower back more than anything else
-Murph - I was orginally planning on 1/2 Murph but after I finished the weights I felt pretty wasted so I scaled it to 1/4 Murph, the run at the end was the hardest part.

December 4, 2006

December 4, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20, 15
Windmill - 3L/R, 3L/R

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 280 x 1, 280 x 6, 315 x 1, 285 x 5, 315 x 1, 205 x 10, 155 x 20

Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with overhead Hammer lunge - L x 5 x 15, R x 5 x 15, L x 5 X 20

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

Tabata Row @5 - 94m/291W, 96m/310W, 98m/329W, 96m/310W, 95m/300W, 97m/319W, 86m/223W, 99m/340W

Total of 765m @ 306 Average W

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight after the first 6, not too happy with my weights
-Hammer lunges - very tough especially lunging backward
-Row - Not a great showing.

December 1, 2006

December 1, 2006
Windmill - 50# - 5L/R
TGU - 40# - 2L/R

Weighted Chinup - 0 x 5, 0 x 2, 20 x 6, 70 x 1, 25 x 6, 80 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 4, 135 x 6, 165 x 1, 145 x 6, 175 x 0, 165 x 1, 85 x 12

DB bench press - 75 x 8, 80 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 170 x 6, 150 x 8

Lower body russian twist - 10*, 10*

Run - Treadmill @1% incline - 0.51 miles - 3:47
row - @ 5 - 1000m - 3:58
run - Treadmill @1% incline - 0.25 miles - 1:57
row - @ 5 - 250m - 1:53

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!

November 30, 2006

November 30, 2006
Dynamic warmup
X-band walk - 6 L/R
scap pushup - 20
windmill - 50# KB - 5 L/R
Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 6, 345 x 1, 315 x 6, 385 x 1(PR!), 225 x 7(12), 135 x 15

Romanian Deadlift -45 x 10, 65 x 10, 65 x 10
(Superset with no rest - 90 seconds)
Static lunge - 45 x 10, 45 x 10, 45 x 10

Good Morning (222 tempo) - 65 x 10, 65 x 10
Incline reverse crunch - 10, 10

Rounds in 10 minutes of:
20 Buellers
100m farmers walk w/ 2 50# KB's

3 Rounds

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt awesome! PR of 385! @190-195 lbs!

November 28, 2006

November 28, 2006
Row @ 5 - 1:51 - 500m
Windmill - 50#KB - 5L/R, 5 L/R

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 6, 235 x 1, 215 x 6, 245 x 1, 155 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 6, 225 x 1, 205 x 6, 235 x 1, 155 x 12

Close-grip lat pulldown - 170 x 8, 190 x 8
(superset with full rest - 120 seconds)
DB shoulder press - 50 x 8, 60 x 8

lower body russian twist - had to skip because I had to get out of the gym to get home i time to watch the baby so my wife could go to physical therapy.

Notes:
-Windmill - haven't done these regularly and I should start putting them in as prehab
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - haven't benched heavy in a while didn't know what weights to do this week was definitley a bit light and I need to go up a little next week
-Row - felt a little tough on my lower back more than anything else