who the f are y'all

ooof. been a long few days since my last post.

had a pretty good workout planned for thursday, but just couldn't do it. my body was feeling like hell and i thought i was going to throw up from eating only a salad and a piece of fruit. normally i can push through, but i really felt like the best thing was to go home and sleep.

friday was able to get into the gym, but again, just really reeling from a lot of stuff going on in my life right now.

warmup in the squat rack. going through the complex i had planned with 8 reps at 45 and 65. then went through at 95 w/60sec. rest in between each set. 5 sets of 6.
deadlift
high pull onto toes
hang clean to front squat
push press
jump lunges, no bar.

this was hard.

single leg glute bridge; 2x10 each leg
bird dog; 2x10
lying abduction; 2x10

deadlift; 1x8 @ 135, 1x4 @ 185, 1x3 @ 255, 265, 275
power clean; 1x6 @ 115, 1x3 @ 135, 2x3 @ 140
pistol squats; 3x3 each leg
back extension; 2x10
overhead db incline; 1x8 @ 45, 2x3 @ 55
db fly; 2x6 @ 40, 2x6 @ 45
bench press; 1x3 @ 135, 145, 155, 1x2 @ 165

saturday and sunday; coaching

monday; rest
tuesday; some upper body lifting, nothing significant
wednesday; not sure. probably easy 5 mile run with some core.

this week is a rest week for me and my body needs some days to recover from the past two months of pushing hard.

it's painful to be so weak

track. this has been a really tough workout week. fatigue has been kicking in. i am thankful for the week off i have planned for next week.

warmup jogging
dynamic warmup
tuck jumps; 3x10
broad jumps, bounding, singleleg bounding, power skips; 3x30 yards each
ankle hops; 3x50
1 lap, striding and some pick-ups
10 yard pick-up to 10 yard sprint x 5
20 yard sprint x 10
rest
4 laps, sprint 200, recovery jog 200
3 minutes
4 laps, sprint 200, recovery jog 200
3 minutes
60 yard shuttle (cones 15 yards apart, 4 x back and forth) x 6

jog home, full stretch and roll.

need to do explosive pushup/jump squat ladder and time it. couldn't do it today because i had to show my apartment.

baby we were born to run

didn't really warmup too well today. went through the conditioning complex i had planned. went through with a 45lb bb, doing 8 reps of each thing, going very slowly and really working on perfect form.
quick active
complex b, 5x6 w/60 sec. rest between sets. went through at 85lbs.
rdl
hang clean - front squat - push press
reverse lunge (alternate legs)

some ankle stuff

db bench; 1x6 @ 45, 2x3 @ 60, 2x3 @ 65, 2x3 @ 70
seated row; 3x3 @ 180, 2x3 @ 190, 3x3 @ 200
pullups/chinups; goal was to do 14 of each in as few sets as possible. p-ups were 7,5,3. c-ups were 7,5,4
dips; 3x9
single leg single arm row; 1x12 @ 60, 1x10 @ 70, 80
hanging leg raises; 3x16

boom.

cleveland rocks

jump rope tabata; 4 minutes
dynamic warmup
complex a, 5x6 w/60sec rest. went through at 80lbs
bent over row
clean
front squat to push press
jump squat
good morning.

felt good.

side lunge; 2x10
bulg. split squat; 1x6 @ 65, 1x4 @ 95, 3x3 @ 135, 140, 145
calf raise w/decline; 3x20 w/70lb db
rdl; 3x3 @ 205,210,215
pistol squat; 3x3 each leg
man tacos; 3x25
db swing - reverse decline circuit; 4 x 10 w/50lb, 3x12 decline. went through twice, 60 sec. rest in between sets. crushed it today. previous best was 7:09, today was 6:36.

need to stretch

brooklyn brooklyn take me in

saturday and sunday; rest
friday; gym.
jump rope tabata- 4 minutes.
dynamic warmup
complex d- 5x5 w/75 seconds rest.
jump squat
squat
squat and hold ten seconds
military press
push press
squat and press
this was tough again. holding squats is awesome.

however, the presses killed jy arms. ha.
overhead db incline; 1x8 at 45. that's it. owned.
lat pulldown; 2x6 @ 140, 3x6 @ 150
db fly; 3 x6 @ 40, 1x6 @ 45
db curls, one leg; 3x6 @ 40 , 1x6 @ 45
bench; 1 x8 @ 45, 1x4 @ 95, 1x3 @ 135,145,155
crunches on ball; 3x35

might as well face it

gym

jump rope; 4x20 double, 1x10 single leg doubles
dynamic warmup
glute bridge; 2x10
bird dog; 2x10
clam (ha! not kidding); 2x10

conditioning complex b, 5x5, 80lbs, 75sec between sets. goal is to be doing 1-2 reps per second
rdl
hang clean - squat - push press
reverse lunge

deadlift; 1x8 @ 135, 1x4 @ 185, 1x5 @ 240,245,250,255,260
power clean; 1x4 @ 115, 120, 125, 130, 135
hanging leg raises; 3x15.

called it a day here. eyes were closing themselves. i haven't been eating well lately, and i think this has definitely impacted my training. hopefully i will get some money soon so i can eat food again.

one two three and to the four

track work.

couple laps warmup.

dynamic warmup.

plyos;
tuck jumps - 3 x 10
broad jumps - 2x30 yards
bounding - 2x30 yards
single leg bounding - 2x30 yards
powerskip - 2x30 yards
ankle jumps - 2x50

lap, picking up towards the end.

miracle mile.

6 alternating lunge jumps (3 each leg) to 20 yard sprint x 6
10 mtn. climbers to 30 yard sprint x 6
5-10-5 variation;
shuffle 5 yards, shuffle back 10 yards, sprint 10 yards, sprint 5 yards back to middle cone x 10 total, alternating which side you shuffle to first (5 left, 5 right)

sprint forward 10, back pedal 5, forward 5, backpedal 10, forward 5 x 6

50 burpees timed ; 3:55

stretch.

any minute now

jump rope; 1 min. on/15 sec. off x 5
conditioning complex a, 5 set of 5 reps. rest reduced to 75 sec. went through at 80lbs.
bent over row
hang clean
front squat to push press
jump squat
good morning

was a good start to the workout, had me breathing pretty good.
took 10 minutes to do a foam rolling sesh.
dynamic warmup
db bench; 1x8 @ 45, 4x5 @ 60, 2x5 @ 65
seated row; 1x6 @ 170, 2x6 @ 180, 1x6 @ 190
pullups; 2 x fail (6,5)
chinups; 2 x fail (6,6)
dips; 3 x fail (8,8,8)
really ran out of steam here and was exhausted, so i called it a day. team workout tomorrow.

my funny valentine

well, took a few days off.

went and visited postman up in maine for a few days and then headed to my bro's place for the night on saturday. sister's 18 on sunday.

finally back to working out today.
jump rope tabata, 4 minutes.
conditioning complex d. 4x5 w/90 sec. rest in between sets. went through at 80lbs. this was f-in tough. had me sweating and breathing real hard after.
jump squat
squat
squat and hold for 10 sec. (brutal!)
military press
push press
squat and press

dynamic warmup
side lunge; 1x10
single leg bulg. split squat; 1x8 @ 65, 1x4 @ 105,115,120,125, 1x3 @ 130,135
3 single leg lunge jumps; 4 sets of 3
calf raise decline; 3x20 @ 65
rdl; 1x4 @ 185,190,195,200,205,210
man tacos; 3x25

db swing and rocky decline circuit; 4x10 @ 50 with swing and 3x12 with decline. changed rest from 90 seconds to 60. went through at 7:09, last time was 7:31

5-10-5; 10 w/10 seconds rest in between.

you gotta live like you're dying

yesterday, did the team workout.

jogging warmup. strides and such
dynamic warmup

3x10 tuck jumps
2x30 yards; broad jumps, bounding, single leg bounding, power skips
2x50 ankle hops

few more laps

miracle mile
2 minutes
1/2 miracle mile
few minutes
20 yard pickup to 20 yard sprint; 1x4
10 yard pickup to 30 yard sprint; 1x4
scramble up to 40 yard shuttle run; 1x4

little bit of throwing.

today. into the weight room.
complex c. went through at 85lbs. again, 4x5 w/90 seconds in between sets.
deadlift
high pull onto toes
squat clean (clean the bar up and drop into a front squat as you are catching it)
military press
lunge jumps (no bar)
this was a good start to the workout and had me sweating pretty good.

quick dynamic
deadlift; 1x8 @ 135, 1x4 @ 185, 1x8 @ 235, 240, 245
power clean; didn't have much power in my legs today, which was a bummer. 3x6 @ 125
reverse back ext.; 3x13
db stepup; 4x6 w/40lb dbs
single leg stepup jump; 4x3 each leg

db snatch; 8 w/50
burpees; 10
4x through. timed. 4:15, which was 10 seconds slower than last time, which i wasn't happy with.

tabata; 5 yard shuffle w/25lb sandbag / running pushups.

running pushup = 1 pushup, 2 mtn. climbers. these were tougher than i thought they would be.

walkin on walkin on broken glass

conditioning complex.
4 sets of 5 reps. 90 sec. rest between sets.
rdl
hang clean - front squat - push press
reverse lunge (alternating legs)
went through 2 sets with 80lb bb, did the last 2 sets @ 85

dynamic warmup
shoulder mobility stuff
db bench press; 1x8 @ 45, 5x4 @ 60, 2x4 @ 65
seated row; 2x6 @ 170, 4x6 @ 180
pullups, 4 x fail; 5,5,5,4
dips, 3 x fail; 8,8,8
singleg single arm row; 1x12 @ 60, 1x10 @ 70,80
db curl to press; 6x4 @ 35
hanging leg raises; 3x15

explosive pushup ladder down from 10; crushed it with a 3:45. previous best was 4:09, or something close to that.

head and shoulders, knees and toes

started with some conditioning stuff, the link i sent out before.
barbell complex; 4 sets of 5 reps of each exercise. go through each exercise, rest 90 seconds, repeat 3 more times the same way. did this with a 70lb bb, was a little too easy, going to go up to 80 next time.
-bent over row
-hang clean
-front squat + push press
-jump squat
-good morning

dynamic warmup
single leg lateral box jump; 3x8 each leg
side lunge; 3x10
bulg. split squat; 1x8 @ 65, 1x4 @ 85,95,105,115,125,135
lunge jumps; 3 after each set of 4
calf raise, decline; 3x20 w/60lb db
rdl; 4x4 @ 185, 4x4 @ 195
pistol squats; 2x2, 1x3, each leg. these were harder than before, probably because of how hard i pushed on the split squats.
man tacos; 3x25
side to side; 3x30
db swing, rocky decline circuit for time. 10 db swing w/50lb db, 12 rocky decline - go through swings 4x, declines 3x. rest 90 seconds, repeat. killed last weeks time (7:50) with a 7:30. pretty pumped
3 minutes
tabata; mtn. climbers / squat thrust to jumping pullup (4,5,4,5)

going to roll and stretch.

hot time in the city

quick shoulder warmup stuff
db incline; 1x8 @ 45, 5x3 @ 55, 3x3 @ 60
lat. pulldown; 4x4 @ 140, 4x4 @ 150
db fly on ball; 1x6 @ 35, 4x6 @ 40
db curls, balancing on one leg; 8x4 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 3x3 @ 125, 5x3 @ 135, 1x3 @ 140, 1x3 @ 145
dips; 3 x fail (7,7,7)
pullups; 4 x fail (6,5,5,4)
ball crunch; 3x35
hanging leg raises; 3x15
side crunch; 3x20

also rode my bike to the bank after i got home. then rode to a little bit more. about 10 miles total, nothing to hard, but was a really nice evening and felt really good to be riding around.

that's what i'm gonna be

jump rope; 4x20 doubles, 2x10 single leg doubles
dynamic warmup
single leg lateral jump over 6" hurdle; 3x20 each leg
ankle exercises
side lunges; 3x10
deadlift; 1x8 @ 135, 1x4 @ 185,1x6 @ 225,235,245,250
power clean; 1x8 @ 45,1x5 @ 115,125, 2x5 @ 135
reverse back ext.; 3x12
db step-up; 4x5 each leg holding 40lb dbs
single leg step-up jump; 4x5 each leg

db snatch; 8 w/50lb db
burpees; 10
4x through. 4:05. very happy with that time

10-10-5; 2x7. shuffle 10 yards carrying 25lb sandbag, drop the sandbag, sprint 10 yards back to start, turn and sprint 5 yards back to the middle. about 15 seconds rest between each one, 1minute between sets.

strong as he can be

took today off.

was going to go for a run, but my legs felt really good, and hadn't felt this good in awhile, so i wanted to actually give them a day off of feeling good. also, being wiped out helped to bolster the excuse. was very tired again this afternoon and took another nap when i got home. this time of year is always tough to keep up with energy, so i know i just need to keep pushing through.

weight update. weighing in on the first day of each month, forgot to post that the other day.

166, 16.7%

i need you now

jump rope; 2 min. on/30 sec off x 4
dynamic warmup
ankle mobility exercises
db bench; 1x8 @ 45, 3x8 @ 60
seated row; 5x3 @ 170, 7x3 @ 180
standing military press; 4x4 @ 85, 5x4 @ 95
singleg single arm row; 1x12 @ 60, 2x10 @ 70
db curl to press; 4x6 w/35s
hanging leg raises; 3x12

all in all, another tired workout. happy enough with the weight put up, but really sluggish and just wanted the workout to be over. i was going to do some conditioning stuff, but really just couldn't get myself to do it. ended up taking a nap when i got home that made me feel a little bit better.

later in the evening, got a call from stubbs, looking for people to play at harvard tonight. this was really fun. got over to harvard stadium and played from about 8:30-10. got to run around a little, cut, play defense, and generally remind myself how to play on a 70-yard field and how ill suited physically i am right now to do that.

run tomorrow.

all the right friends in all the right places

jump rope tabata; 8 minutes.
dynamic warmup
box jump, 36" box; 5x6, meant to do 4 sets, forgot
20 yard sprints; 10
side lunge; 3x10
bulg. split squat; 1x6 @ 65, 1x6 @ 85, 95, 105, 115
3 lunge jumps after the last 4 sets of 6
calf raises, decline; 3x20 each leg w/50lb db
rdl; 3x6 @ 185, 2x6 @ 195
pistol squats; 3x3 each leg
man tacos; 3x25
side to side ab thing; 3x30

timed circuit;
10 db swing w/50lb db
12 ab decline, rocky's
4 x through swing, 3 x through decline. 90 seconds rest, repeat. previous best 8:21, today 7:50. the first half was slower, 2:52, which i wasn't happy about and tried to really push on the second one, got 3:28, way better than the other second halves.
4 minutes
tabata; 5 yard shuffle w/25lb sandbag, mtn. climbers.
2 minutes
bw squat, squat thrust->jumping pullup (at least 22 squats, 4,5,5,5)

good end to the workout.

airline amy this is my new mission

friday;
felt pretty spent and weak going into the gym.
quick shoulder warmup stuff
overhead db incline; 1x8 @ 45, 6x4 @ 55
lat. pulldown; 3x6 @ 140, 2x6 @ 150
db fly on ball; 1x8 @ 35, 2x8 @ 40
db curls, on one leg; 5x6 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 2x6 @ 125, 3x6 @ 135
ball crunch; 3x35
reverse back ext.; 3x12
hanging leg raises; 3x12

skipped my conditioning stuff to go home and take a nap. felt really sluggish and just not with it, which sucked.

saturday;
indoor tournament thingy up in greenfield. was a lot of fun. had some bodhi dudes and some ladies. went undefeated, beating another team full of bodhi guys in the "finals". it was round robin, but both teams were undefeated, so it was to decide the champion of the world.

sunday;
rest.

monday/today;
lifting. another post that will detail that later.