Recap of FLI August 21 - September 27, 2006

Recap of FLI August 21 - September 27, 2006

-Bodyweight when I started 190, when I finished it is 185.
-Body composition change is visible, I'd guess around 10-11% bodyfat, wife says muscles are much fuller.
-Strength levels are much better now than when I began and finally getting my numbers back up to what I'm used to.
-The supersets were much more hectice once the reps dropped to 10 and rest time was only 45 seconds between.

September 27, 2006

September 27, 2006
Row - 500m@5 - 2:01
Dynamic warmup

Deadlift- 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 10, 205 x 10, 205 x 10
superset with full rest (45 sec)
Incline DB bench press - 25 x 5, 35 x 4, 45 x 3, 80 x 10, 85 x 10, 85 x 8

Bulgarian split squat - 17.5 x 10, 17.5 x 10, 17.5 x 10
superset with full rest (45 sec)
mixed grip pullup - 10w/light band, 10w/light band, 10w/light band

Romanian DL - 95 x 10, 105 x 10, 105 x 10
superset with full rest (45 sec)
Woodchop (low to high)- 12# medicine ball x 10*, 12# medicine ball x 10*, 12# medicine ball x 10*

scap pushup - 15, 15
Row - 500m @ 10 - 1:34 Same as PR

Notes:
-Workout was from day II of FLI from New Rules of Lifting book
-Deadlift felt good grip started falling off on the last set, had to regrip once.
-Row - Setting it at 10 felt pretty much the same as 5 I didn't feel like my form was all that bad, I did however have a horrible headache when I was finished.

September 25 + 26 2006

September 25, 2006
Self myofascial release w/ tennis ball and foam roller - Calves + hamstrings - 30 minutes

September 26, 2006
Rest

September 24, 2006

September 24, 2006
Dynamic Warmup
"Helen"
400m - done in parking lot
21 kb swings - 1.5 pood
12 pullups - ring pullups

Time: 11:49 (Meets Level II Standards!)

400m - cooldown walk
Ring work - false grip work along with various flips and holds on rings
Ring dips - 20
l-sit - 9 sec., 29 sec.
KB waiter walk - 1.5pood x 40m L/R
KB rack hold - 1 min L/R
Handstand hold - 1:10 (PR!)

Notes:
-Helen time wasn't a PR but I did do it with ring pullups and that I felt was slowing me down a bit.
-False grip kills my wrists, I need to do some research on this because I can barely deadhang in a false grip without a lot of pain.

September 23, 2006

September 22, 2006
Rest

September 23, 2006
Running Drills
Dynamic warmup
800m - 3:18 Rest - 3:05
800m - 3:31 Rest - 3:30
400m - 1:44 Rest - 1:40
400m - 1:31 Rest - 4:34
100m - 17.29 Rest - 1:33
100m - 16.24 Rest 7:25

Self Myfascial Release - 45 min on foam roller

Notes:
-Felt like I had nothing left for the last 800m so I split it up and then did a few 100's for the heck of it. I was really focusing on driving my feet into the ground with the start and keeping my head low. To run the 400m for level IV I'd have to keep up the 16 sec pace for 300 more meters...boy do I have a long way to go!

September 21, 2006

Dynamic warmup
X band walks - 8L/R, 8L/R
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - 195 x 10, 200 x 10, 200 x 10
superset with full rest(45 sec)
seated cable row - 50 x 5, 70 x 4, 150 x 10, 150 x 10, 150 x 10

supine hip extension - 10, 10, 10
superset with full rest (45 sec)
DB push press - 45 x 10, 45 x 10, 45 x 10

rotational lunge - 40 x 10, 40 x 10, 40 x 10
superset with full rest (45 sec)
swiss ball crunch - 10, 10, 10

Power clean + push jerk - 45 x 3
WOD 060918

For time:
95 pound Clean and Jerk, 50 reps

Time: 9:31 - I did power cleans and push jerks

scap pushup - 15, 15
behind-the-neck band pulldown- 20, 15, 10

Notes:
-Workout was day I of FLI from New Rules of lifting.
-I felt fresh enough after lifting to do a WOD and it felt pretty good at no point was I so gassed I couldn't keep going but it did take me a while to find a comfortable rhythm. As well as getting yelled at by the gym staff for "banging the weights." I'm happy I did this in sub 10.