Saturday 07/27/13

"Set Me Free" 5k
28:02
Mile 1 - 8:48
Mile 2 - 9:04
Mile 3 - 9:30
Last .1 of Mile - :40

Not horrible, not wonderful. I was just trying to enjoy the BEAUTIFUL, cooler weather and the sunny day.

Friday 07/26/13

Deadlift
33-5
83-5
123-5
153-3
183-5 (back rounding a bit)

Baseline Metcon
5 Down backs in MPR
15-12-9 reps of:
Squats
Push-ups
Pull-ups
5 Down backs in MPR
7:06 (last time was about :30 faster)

Thursday 07/25/13

Squat
45-5
75-5
105-5
130 -5,5,5

Dips
5 x Red Band
3 sets of 10 strict (PR)

Friday 07/19/13

Press (sore from pull-ups)
33-5
53-5
63-5
73-5,5,5

4 RFT of:
Row 500m
10 Push-ups
25 Squats
14:57
1-3:32
2-3:53
3-3:43
4-3:45

Thursday 07/18/13

Deadlift
33 -5
83-5
103 -5
133 - 3
173 - 5

Weighted Pull-ups, 10#
5 sets of 3 reps

Tuesday 07/16/13

Back Squat
3 x 5 @ 125

Saturday/Sunday 07/13-07/14

Starting Strength Seminar

Squat - 120 x 3 x 5

Deadlift - 163 x 3 x 5

Press - 70 x 3 x 5

Power Clean 113 x 3 (PR)

Bench 105 x 3 x 5

Thursday 07/11/13

OHS

Bench?

Taco ride?

Wednesday 07/10/13

Deadlift
33-5
83-3
113-3
133-2
153-2
Wore belt again. Felt good.

Pull-ups
10 sets of 3 on the 1:00. Combination of chin-ups, pull-ups, and switch grip.

Monday 07/09/13

Back feels good! Last night felt a little meh after SITTING and reading a bunch post-short bike ride.

Later, felt bad from sitting and helping friends move. ARGH!

Power Clean WITH BELT
33-5
53-3 fine
73-3
83-3
93-3
103-2 (a bit itchy AFTER)

Weighted Dips (First time)
5 - Red band
3 - Strict
4 sets of 5 reps with 5# - PR!

Sunday 07/07/13

Squat - Wore regular belt - Nice
45 - 5
75 - 5
95 - 5
115 - 5
125 - 5, 5, 5 (Right knee hurt on first set)
Back was a little itchy

Press
45 - 5
65 - 5
72.5 - 4, 5, 5 (Wore belt - awesome)
Thought about form a lot, wrecked first set

Pull-ups
4 kip
3 strict
6,6,6,6,6 (rested about 2 minutes between sets)

Friday 07/04/13

Deadlift
33-5
83-5
103-3
123-3
143-2
153-2
163-2
173-2 (Recent PR)

Tuesday 07/02/13

Lunges
Sets of 20
Forward, Back, Side = 2 sets each style

Press
45 - 5
65 - 5
70 - 5,5,5

Run
10 x 200m, rest 1:00 after each.

Monday 07/01/13

Back Squat
45-5
75-5
95-5
120 - 5,5,5
Nice. Itchy at first but no pain.

Pull-ups
Worked on ring pull-ups. Sets of 1. Mid-chest only.