Cultivating Life

Deadlift 3-3-3

5-4-3-2-1 Squat Snatch 135/95 / CTB pullups

DL: 275 / 285 / 305 (all PRs)
Metcon: 4:04 with 95# squat snatches

Felt really good about the deadlifts.

4/1/2011:

Run 400m
Five Rounds of:
– 20 wallballs (20#)
– 10 burpees
Run 400m

14:52, with a 14# wallball. That second run was a looooong lap.

4/4/2011:
Warm up with on the minute volume work, 8 minutes of
– 3 hang power snatches
– 3 ohs
– 3 strict pull ups

Then practiced some hspus, before doing for time: 75 1.5 pood kb swings, in 02:52.

3×5 Back Squat – 145#

Metcon:
5 rounds of 3 min, rest for the balance. Each round, perform-
1 lap
10 push ups
10 toes to bar

Splits were generally in the 2:20 range. I was thinking I should have gone higher on the back squat until the last round, when 145# was feeling about right.

Even the warm up today was hard – every minute on the minute for 12 rounds:
– 6 pushups
– 3 45# sdhp
– 5 sec L hang

Then Roy – 5 rounds:
10 DL (165#)
15 box jumps (24″)
20 pull ups (w/ a band, because that’s a lot of pull ups)

23:10.

I joined the local crossfit gym and started their foundations class this week. This is going to be fun and hard.

The first day:
Tues Aug 17
1/2 Cindy: AMRAP in 10 minutes: 5 pull ups, 10 push ups, 15 squats
Did 7 full rounds, jumping pull ups and on my knees for the push ups for the last set. Threw up afterward. Still sore.

The second day:
Thurs Aug 19
21-15-9 Front squats and push presses, with a 45# bar. 4:00 flat.

oh so sore.

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.

Today: light squat at 95 lbs.

Current:
Squat: 125lbs
Bench: 115lbs
DL: 185lbs

Starting:
Squat: 115lbs
Bench: 95lbs
DL: 165lbs

Tabata squats followed by max reps of hspu:

13/10

ow

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