Filed under: Uncategorized
This morning I completed the last workout in my 21 day strength trial. This was a roaring success. Here’s where I started:
Squat: 115lbs
Bench: 95lbs
DL: 165lbs
And here’s where I ended:
Squat: 155 lbs
Bench: 125 lbs
DL: 205 lbs
This week I loaded up the bench bar with 135lbs, but could only manage sets of 4. I am particularly proud of the dead lifts, where I think I have made a huge amount of progress.
I have decided to continue the 5×5 program for the next three weeks, but scale back to just two days per week: heavy Squat and DL. I have seen little benefit from the light squat/bench days, other than the feeling of having worked out that day. That is an important feeling, but with the start of my yoga trial on Tuesday (travelling on Monday, so I have to mix it up a bit), I don’t have to rely on pumping iron to get that feeling anymore.
So yoga for the next three weeks – five mornings per week, the first half hour or so of the ashtanga primary series. Plus two days of heavy lifting in the evenings. Then I get into cardio, where I would really like to start doing a little running. That plus using ergs and swimming at the gym. And maybe cycling, if I feel like it. My first three weeks of cardio I’m just going for time – no worries about interval training or anything special. After that trial is completed, here’s what I’m envisioning as my next three week trial:
– heavy lifting 2x/wk
– cardio 3x/wk, with a focus on interval training
– and yoga sometime. how do i fit this in? I believe it is important. More brainstorming is necessary.
I am also going to start meditating more — need a plan here.
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Today: light squat at 95 lbs.
Current:
Squat: 125lbs
Bench: 115lbs
DL: 185lbs
Starting:
Squat: 115lbs
Bench: 95lbs
DL: 165lbs
Filed under: WOD
Three 21 day programs:
1. Strength (5×5)
2. Flexibility (ashtanga primary series)
3. Cardiovascular (run/bike/swim)
First two are every weekday morning; last is min 2.5 hrs per week, spread out however it seems sensible.
#1 began yesterday morning. Starting 5×5 maxes:
Squat: 115lbs
Bench: 95lbs
DL: 165lbs
Current:
Squat: 125lbs (yesterday)
Bench: 115lbs (today)
DL: 175lbs (last Friday)
Tomorrow: DL 185 lbs.
Music to get strong by: Muse.
Filed under: Uncategorized
Tabata squats followed by max reps of hspu:
13/10
ow
Filed under: Uncategorized
4-3-3-3-2-1: 95#
ouch. That’s not a good feeling. I thought I was stronger than this.
———
5×5
Deadlift: 165 lbs
Pushpress: 75 lbs
Benchpress: 90 lbs
Squat: 135 lbs
Max
Deadlift: 205 lbs
Benchpress: 135 lbs
Squat: 165 lbs
Filed under: Uncategorized
Last week – push press at 75 lbs. Up next week.
Deadlifts at 165#. Up to 185# next week – skipping a level, we’ll see what happens.
———
5×5
Deadlift: 165 lbs
Pushpress: 75 lbs
Benchpress: 90 lbs
Squat: 135 lbs
Max
Deadlift: 205 lbs
Benchpress: 135 lbs
Squat: 165 lbs
Filed under: Uncategorized
Deadlift 5×5: 155lbs. No problem. Up to 165lbs next week. Lots of jump rope before hand.
5×5
Deadlift: 155 lbs
Benchpress: 90 lbs
Squat: 135 lbs
Max
Deadlift: 205 lbs
Benchpress: 135 lbs
Squat: 165 lbs
Filed under: WOD
Successfully accomplished a workout prior to going to work this morning, which may be a first for me. Certainly the first time in months. I did two sets of workout A (without the inverse rows, b/c I was inside). Felt good.
Filed under: WOD
I need workout music — and a way to play it out in the garage.
Did a version of work out “B” today with the following modifications:
– 2x each superset rather than 3x
– kneeling pushups rather than standard pushups
I have tricep tendonitis in my left arm and am working my way through these first couple of weeks very gingerly. Also, the first time I did workout A (one week ago), I couldn’t move my hamstrings for three days. I’m trying to avoid that this week, because it looks very awkward to walk without moving one’s hamstrings. Tomorrow, I’m back on the rollers; shooting for at least 10 minutes straight, 20 minutes total.
Yesterday was laundry day in Vronsky’s sense: in addition to washing my clothes, I polished my shoes, sharpened the kitchen knives, tidied up the living room, and so on. Took the trash out. Today I purchased a tennis racket and an under armour shirt. We went ice skating, came home and ate salame and cheese on crackers, chips and hommous, cru d’etat.
The thing about tomorrow is: I have to go back to work without a looming holiday to look forward to. Real work, which has been more or less on hold since Thanksgiving, begins again. I guess I’m just scared.
Up at 6:45am to exercise and meditate first, before my thoughts go to that. Be here now.
I also need some goals for 2009. Need to think about that.
Filed under: WOD
Was on the rollers for 15 minutes.
New pains in my left knee caused me to stop halfway through to stretch. It’s a bizarre, frightening feeling. I am taking it particularly easy. I am also starting a regimine of Glucosamine.
Tomorrow, workout B.
