Monday 09/02/13

Squat
160 x 5,5,5

PR!

Friday 08/30/13

Deadlift
33-83-123 x 5
173 x 5
---------------
198 x 5
Misfigured the dumb weights! ARGH! However, Phil videoed me and I saw major back rounding. Need to work on that!

Wednesday 08/28/13

Girls!

Squat
45, 95, 135 x 5
----------------
155 x 5,5,5
Getting close to my old PR, which I believe was either 160 or 165...

Back felt good.

Monday 08/26/13

Deadlift
33, 83, 123, 173 x 5
------------------------
203 x 5 (PR is 203 x 3 sets of 5 reps - 1RM is 213, set in 2010)
Arm hurts, but not as bad as before.

Saturday 08/24/13

Squat
45,95 x 5
135 x 3
---------
150 x 5,5,5
Back felt good. No problems. A smidge of left arm pain. On video, looks like it's good form (arms, too) but must be doing something goofy to cause the arm pain. Argh!

Biked about 10 miles on trail to Mom and Dad's. Super fun route!

Thursday 08/22/13

Swim - 20 minutes medium pace. Wowsa, been a while since I did that. Kinda fun!

Wednesday 08/21/13

Alternated deadlifts and press. Left arm pain.

Deadlift  LIGHT
33, 83, 123 x 5
---------------
153 x 5,5,5
Back feels so good after deadlifting. So weird.

Press
45, 65, x 5
------------
77.5 x 5,5,4

Last time I got 4,4,4 so this was better, and I think I'd have gotten 5 but my left arm was SO HURTY from my second set of deadlifts on.

Monday 08/19/13

Back Squat
45, 95, 125 x 5
------------------
135 x 5,5,5
Went light b/c my back was SO JACKED from last Tuesday's squat. Felt okay.

Pull-ups, on the 2:00 or so, til last two sets, then longer.
6 sets of 6 reps.

Wednesday 08/14/13

Second "Girls" workout.

Back was HURTY from yesterday's bad squat.

On the 2:00 started a new round TOTAL. So I did pistols then pull-ups then rested the remaining time, then started again at 2:00. Brutal.
Pistols
5 sets of 10 reps, 2 red bands. Might bother my knees, not sure.

Weighted Pull-ups
5 sets of 3 reps, 12.5#

3 rounds max reps at each.
1:00 at each station, :30 off between stations.
Row 200m, 212m, 221m (total 632m)
Push-ups 18, 16, 17 (total 51)
Squats 39, 40, 41 (total 120)
Walking Lunges 30, 34, 32 (total 96)

Overall brutal morning (legs, especially), but was done in about 50 minutes start to finish.

Tuesday 08/13/13

Squat
45, 95, 135 x 5
------------------
150 x 5,5,5
Need to do one more warm up set I think. My back was tweaked on the last set. :(

Monday 08/12/13

Deadlift
33,83,123,163,178 (oops) x 5
------------------------------------
193 x 5


Weighted Dips
5 strict with red band
-------------------------
5 sets of 5 reps with 7.5#

Saturday 08/10/11

Squat
45,95,125-5
---------------
145 - 5,5,5
Elbows UP helps a lot.

Press
45,65 - 5
-----------
77.5 - 4,4,4

Thursday 08/08/13

Weeding at home!

Wednesday 08/07/13

First Girls Workout at CHS

Alternate pistols and pull-ups, on the 3:00
Pistols (sets of 10 total, alternating legs, 2 red bands)
7 sets

Pull-ups
7 sets of 5 reps = 35 total

10 min AMRAP:
20 DU's
10 Lunges
10 Push-ups
6 full rounds plus 20 DU's (but ran over about 12 seconds)

Tuesday 08/06/13

Power Clean
33-5
63-5
83-3
103-3
113-2,2,2
Form was not awesome on the last weight.

Run
10 x 100m on the 1:30. Was supposed to be on the 2:00 but Phil was in a hurry so we shortened it. Not as fun as on the 2:00. But got it done. Back felt the last three pretty strongly.

Monday 08/05/13

Squat
45, 95 x 5
120x 4
------------
140x 5,5,5

Press
45, 65 x 5
------------
75 x 5,5,5

Later in the day...

5 RFT of:
Row 300m
10 Wallballs, 14#
11:14

Sunday 08/04/13

Easy run, 30 minutes.

House to light in front of fire house. Ran a little extra on way home b/c wanted to go for 30 minutes (did not stop watch during lights).

Friday 08/02/13

Deadlift
33,83,123,153 x 5
-------------------
188 x 5
Back rounded on reps 2 and 4

Bench Press
45, 75 x 5
95 x 3...then 3 again after big break
107.5 x 4,4,3 (3 reps after a LONG break)
Butt was lifting and didn't go all the way down on last rep of second set.

Thursday 08/01/13

Squat
45-5
95-5
115-5
135-5,5,5

Pull-ups
8,7,5,5,4,1 = 30
(2 sets of 8 would have tied PR)