Tuesday Aug 4th

For Today:

Warm-ups, blah blah.

Squats:
Warm-up sets
Work sets:
5 x 165
5 x 175
5 x 185

Been having some knee pain issues lately, most likely caused by my frequent inability to keep my knees 'actively out' while squatting, so I went down in weight a bit to work on this element of my technique. Will probably continue this practice for a few sessions.

Presses:
5 x 95
5 x 95
4 x 95

Not quite there, but will do 100's again next time.

Power Clean
5 x 95
5 x 95
3 x 95 (Tweaked a knee when I landed poorly, must continue practice.

Friday 7/31/09

Today:

Warm-ups, etc.

Squats:

5 x 205

5 x 205

5 x 205

Bench Press

4 x 160

4 x 160

3 x 160

Deadlift

5 x 275

Wednesday 7/29/09

For today:

Squats:
5 x 195
5 x 195
5 x 195

Much easier than on Sunday, making the jump to the 200's on Friday. :)

Shoulder Press:
5 x 100
4 x 100
3 x 100

90 to 100 might have been a bit too big a jump, but you don't get stronger by lifting light, so I figure no harm done.

Power Cleans:
5 x 95
5 x 95
2 x 95

Was going good until I tweaked my right shoulder a bit. Tweaked it playing softball last week, so it's nothing to do with the cleans.

Sunday 7/26/09

Today:
Warm up

Squats:
Warm up sets to 165
Work Sets:
5 x 195
5 x 195
4 x 195

Almost lost it on 4, this was heavy, but I'm pretty beat up from the last few days of physical activity.

Bench Press:
Warm ups
Work Sets:
5 x 155
5 x 155
5 x 155

Time to take it up.

Deadlift
5 x 275

Friday 7/24/09

For Today:

Missed Wednesday due to business travel, so I kept weights flat this session.

Squats:

Warm-up sets

Work sets:

5 x 185

5 x 185

5 x 185

Presses

Warm-ups

Work Sets:

5 x 90

5 x 90

5 x 90

Power Cleans:

5 x 85

5 x 85

5 x 85

Gettin the hang of the power clean, felt comfortable today.

Sunday 7/19/09

For Today:
Warmup as usual

Squats:
Warm-up sets

Work sets:
5 x 185
5 x 185
5 x 185

Still going up, but a big challenge today. Need food....

Bench Press:
Warm-up

Work:
5 x 155
4 x 155
4 x 155

I could do the 5th rep, but lack confidence without a spotter, they get pretty hairy.

Deadlift
5 x 260. Within 40 of a 5 x 300, sweet.

Friday 7/17/09

For Today:

Cardio warmup, stretching of the groin (30 year old dudes should not play softball without an appropriate warmup.)

Workout:

Squats
Warm-up sets

Work sets:
5 x 175
5 x 175
5 x 175

Presses:
Warm-up sets

Work sets:
5 x 90
5 x 90
5 x 90

Power Cleans
Warm-up sets/practice (Finally think my form is coming around)

Work sets:
5 x 85
4 x 85
4x 85

Form got sloppy at the end, and my grip got tired, not used to the whole hook-grip thing.

Tuesday 7/14/09

Warmup - moderate cardio

Squats
Warm-up sets

Work sets:
5 x 165
5 x 165
5 x 165

Bench Press
Warm-up sets

Work set:
5 x 150
5 x 150
4 x 150

Deadlift:
Warm-up sets

Work sets:
5 x 250

Goal is to increase all lifted weights by 5lbs a workout. My bench tells me I need to drink more milk.

Sunday 7/12/09

Warmup Cardio, Stretches

Squats
Warm-up sets
Work Sets:
5 x 160
5 x 160
5 x 160

Finally got my elbows in a good position to keep my wrists in line. Knees were also much better, only bowing slightly on last rep of each set. Working on not pausing at the bottom.

Shoulder Press
Warm-up sets
Work sets:
5 x 85
5 x 85
5 x 85

Not much to say there, went well, can go to 90 next time.

Power Cleans:
Training session, can do them well with light weights, but form goes to hell when adding more then 20# to the bar. Will keep practicing.

Friday, 7/10/09

Warmup
-5 minutes moderate exercise bike
-light stretching

Squats
Warm-up sets

Work sets:
5 x 160
5 x160
5 x 160

Need to stay at 160 until groin adductors can keep my knees out.

Bench Press:
Warm-up sets

Work sets:
5 x 145
5 x 145
5 x 145

Deadlift
Warm-up sets

5 x 245

Tuesday, July 7th

For Today:

Warmup:
2 mile walk to gym
Squats

Workout:
5 x 5 Squats
1 x 145
1 x 150
1 x 155
1 x 160
1 x 160

5 x 5 Bench Press
1 x 125
1 x 135
1 x 140
1 x 140
1 x 135

24/16/8 reps alternating:
45# Good morning
G/H Situp

2 mile run home from gym.

Sunday 7/5/09

For today:

Barbell Bear:

5 sets of 7 reps of the following

1 power clean
1 front squat
1 thruster
1 back squat
1 thruster

Transition from full finish extension on the clean into the front squat. Explode at the top of front squat into thruster, come down into back squat, explode into thruster from back squat. That's 1 rep. Do not set bar down between reps, but you can rest at any point. I find it easiest to catch my breath with the bar on my shoulders before the back squat.

I only managed 4 sets at the following weight:
1 x 45
1 x 65
2 x 75

I'm a pussy, but for my first time tackling the Bear, I did alright.

Saturday 7/4/09

Happy Fourth of July!

Workout:
-Ran my first organized 5K. Goal was to run in 25 min or less, finished in 22:08. Sweet.

Cool down with much beer consumption.

Wednesday, 8/1/09

For Today:

Low Back Sqaut/Bench Press 5 by 5's

Warmup sets

Then:

Low-Back Squats:
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5

Bench Press:
95 x 5
115 x 5
125 x 5
135 x 5
135 x 5

I mixed in 15 resp of Glute/Ham Sit-ups between the BP sets.

Re-Tuned

Tuning it back in after my BWCA trip.

For Today:

Warm-up

Deadlift/Shoulder Press 5 by 5's

Deadlift
185 x 5
205 x 5
215 x 5
225 x 5
225 x 5

Shoulder Press
60 x 5
70 x 5
80 x 5
90 x 5
95 x 3

Did some training with DB cleans.

5/30/09

For Today:

Warm-up

Back squat 5x5:
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

Bench press 5 x 5
135 x 5
140 x 5
145x5
145 x 5
135 x 5

Power Clean 5 x 5 (still learning these)
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5

Feeling good, injury free, looking to rebuild some strength.

5/10/09

For today:

Squatting and cleaning. (Sounds like a bowel issue)

Warmup and stretching, followed by:

Low bar squats:
135# x 5
150# x 5
150# x 5
150# x 5
150# x 5

150 seems light, but I'm learning to squat with the bar lower on my back for more efficient leverage, and I'm also recovering from this damn groin injury, so I'm slowly rebuilding it.

Then:

Power clean and jerk:
85# x 5
85# x 4
95# x 2
95# x 2

Light, but I'm just learning the moves. Love these cleans.

Saturday 5/9/09

For Today:

Benching Day:

Warm ups, stretching. Followed by:

Bench Press, 135# x 10
Do as many as I can for 4 sets.
x7
x6
x3

Followed by 1 attempt to hit 275#, failed.
1 attempt at 265#, nailed
1 attempt at 275#, failed again.

I mixed in sets on the groin abducter thingy. I pulled my groin about 9 weeks ago, and it's still in need of some rehab, I find that working the groin abducter thingy helps loosen it up and strengthen it. Hopefully.

I also ran a mile.

Friday. 5/08/09

For today:

Stretching, warm-ups

135# Deadlift x 5
155# x 5
185# x 5

Workout:

225# deadlift x 5
Burpees x 10

Five sets for time: 13:24

275# x 1

Attempted 300# twice, failed on both accounts. Bullshit. This workout has a crossfit moniker, can't recall what it is.

Long time coming...

Been laid up for quite sometime with a few health issues, glad to be easing back into things. Started the ease a couple of weeks ago, here's where I'm at today:

Bench-press:
Light warm up
165 x 5
165 x 2
145 x 6

Disappointing, since I was on the verge of making a 2-hundo run in Feb.

Light/moderate heavy DB shoulder presses.

Keep on easing

2/15/09 CFSB2

For Today:

CFSB #2: Back squat

Warm up

Workout:

I did 3 ascending sets of 5 back squats. Didn't go to heavy, trying to safely ease my way back into squatting after I nearly blew my GI wall out doing them about a month ago. Also, my groin is still killing me from footballing over a week ago.

135 x 5

140 x 5

145 x 5

Pretty easy, next week I will push it a little harder. Followed that with:

3 rounds for time of:

Run 400 meter

10 45# power cleans

10 140# Bench press

Took about 15 min; forgot my watch

2/14/09

Today:

Seven rounds for time of:

Sumo deadlift high-pull (45#)

10 Ring Dips

Time: I forgot. Orgiinally called for 95# sumos, no thanks. Also, went to Apple Valley Anytime and met Solberg, we used his newly purchased rings. Good times; that body strength exercise is brutal. I plan on making a pair for myself sometime soon.

Wed 2/11/09 CFSB1

For Today:

Warmup: Light cardio, low weights deadlifts & thrusters

Workout:

3 x 3 sets deadlift @ 265#

Mini-Fran
12-9-6 of 65# Thrusters/Jumping pull-ups
5:31 (Whew, out fo shape again!)

I've been laying low for awhile. PLaying some tackle football the last couple of weekends; by the time I recover enough to workout again, it's Thrusday or Friday, and my workout week is shot.

Monday 2/2/09

Apologies to myself, since I'm letting myself fail on this journal. I have been workout for the past couple of weeks, just been too lazy to post.

Today:

CF 'Kelly'

Five rounds for time of:

Run 400 M
30 Box jumps (I use a bench, no boxes in this place)
30 20 pound wall ball tosses (I sub thrusters, did 20# for the first round, somebody jacked my 10# db's, so I went to 14# instead.)

Time: An unimpressive 30:49
Could've gone harder, but I've been laying easy since my weird stomach muscle injury (hernia?) that happend a while back. Feels better, but not 100%. Trying to keep my workouts scaled considerably for a while, I need a good 4 months of constant bust with no injuries.

Layoff

Sorry for the posting drought, I've been laid up sick, injured, and now just kind of lazy. I'm slowly trying to work myself back into the routine.