Military Press 03/30/10

military press, open grip: 45×5, 95×3, 135×2, 155×1, 175×1, 185×1, 195×1, 205×1,1,3

leg pres shoulder press: plate x 14,12

reverse curl: 95 x 3 x 10

hammer curl Ginger style: 30’s x 10

Got to talking to Buddy Holly for too long in the gym and started to feel bad so had to rush out mid-argument.

This morning I did 20 minutes of HIIT on the elliptical, 15 seconds “on” and 45 seconds “off”.

Military Press 03/30/10

Painful Pulling

My pulling felt strong but my hip started to hurt during my work sets.

conventional deadlift: 135x2x1, 225×1, 315×1, 365×1, 405×1, 455×1, 505x3x1

weighted pullup: bwx1, bw + 20 x 1, bw +35×5,5,5,5,7

GHR, front inclined on medium box: bw x 2 x 15 These were real hard. My goal is to get to 3 moderately easy sets of 15 and then drop the GHR and then start over and when I get back up to 3×15 there I’ll go to the floor.

tons of random pull aparts

plank: bw + 45 x 30 sec, bw + 60 x 30 sec, bw + 60 x 30 sec with feet elevated on platform These actually felt really easy even though I shook a lot.

Painful Pulling

Feeling Real Beat Up

I don’t know why either. But I felt/feel bad. Thursday I was going to do some cardio after work, but I felt bad enough I just did a token amount of mobility work and left.

Friday -AM

I was going to do some rounds of crazy lunges and pushups, but I didn’t. Instead I did one round and then gave up.

Friday – PM

bench: 45×5, 135×3, 185×2, 225×1, 275×1, 315×1, 320×3,3,2.5 Sooo close.

shirted bench, Metal Ace: 405×1 4 board, 425×5 three board

dips: bw + 20 x 3 x 10

pullups, wide bar on monolift: bw x 12,12,11

Feeling Real Beat Up

Still Running, Lifting, Eating Right

I’ve been keeping up the normal routine but doing a piss-poor job of logging it. It’s actually a very bad habit to get into because I have trouble remembering where I’m at on my waves if I don’t have previous logs to look back on.

Here’s what this week in training has looked like:

Continue reading “Still Running, Lifting, Eating Right”

Still Running, Lifting, Eating Right

Squat, Bench PR’s

Wednesday AM

20 minutes of cardio on the elliptical. I’m not positive what I did here, but I know it was somekind of regular ol’ cardio.

Wednesday PM

free squat: worked up to 385×1,1,3

box squat in Ace suit: 405×1, 455×1, 455+150 pounds chains x 1 I think, despite what my log may read, that that tied a PR, but with no pain.

pistols to parallelish box: bw x 2 x 12 each side

Thursday AM

ran 2+ miles in 20 minutes of intervals on the treadmill

Thursday PM

Just did some foam rolling and mobility work.

Friday AM

Five rounds of 5 4-way lunges paired with 20 pushups, 60 seconds of rest. The fastest round I got the lunges and pushups done in like 45 seconds or so. Then I did 15 minutes of pretty hard cardio on the elliptical. I actually had a severe glute pump from the lunges that stuck with me through the elliptical.

Friday PM

raw bench, pinkies on rings: 45×3, 135×3, 185×3, 225×1, 245×1, 275×1, 315×1, 335×1,1,4

bench in ridiculous Overkill brand bench shirt: 425×1, 445×4

pullup: bwx3x11 superset with

3 board raw bench: 275×13 These felt terrible. I don’t know why but they did and when I set up to do my second set I just said to hell with it and skipped it and did my pullups instead.

lots of assorted pull aparts.

Squat, Bench PR’s

Overdue Updating

Last week I actually got all my work sets in that I wanted; deadlift 455x3x5, squat 335 x 3 x 5 and bench press 315 x 3 x 5. There was also a 425 + 150 pounds of chains x 2 equipped squat and a 430 x 2 equipped bench. I’m pretty sure I did military press too, 165 x 3 x 5 or somesuch.

Yesterday I pulled 495 x 3 x 1 and did 5 x 5 pullups with 25 pounds on my belt and front elevated GHR’s. I’ve finally got my shit squared away on these and feel like I’m using strict form. In the AM I did 120 hang snatches with 95# in 20:30.

I also ran a couple miles in 18 and change on Saturday and ran 1.5 miles in 13:14 today.

Overdue Updating