be good to those who stayed

thursday;
bench complex, because i didn't get it in wednesday. went through 5 times.
top half bench; 3 @ 205
bench; 3 @ 155
speed bench; 5 @ 115
med ball chest throw (lying on back, throwing straight up); 10
plyo pushup (just hands off the ground); 8

felt awesome.

later on in the afternoon, chucked the 'bee around a bit.

then went for a 35 minute trail run through the notch.

friday;
got up this morning and hit the gym before work.
treadmill
dynamic
[squat complex] went through 5 times.
top half squat; 3 @ 295
front squat; 3 @ 165
hang clean; 3 @ 115
jump squat w/35lb db; 10
squat jump w/bw; 10

[oh press complex]
top half seated press; 3 @ 115
standing military press; 3 @ 95
push press; 3 @ 95
med ball oh push throw w/6lb ball; 10
feet elevated plyo pushup (just hands off ground); 10

stretch.

at work. something pretty sweet and satisfying about moving 14,950lbs in the morning before work.

if i can't have you

left school during lunch to get in a quick workout.

dynamic

deadlift complex. go through five times.
top half deadlift; 3 @ 315
deadlift; 3 @ 275
deadlift pull jump; 3 @ 115
broad jumps; 8

quick stretch, back to school.

threw around for awhile after practice.

going to do the benchpress complex tomorrow and then back to the oh press and squat complex friday.

need to stretch some more tonight.

do believe

long hiatus.

i took about 2 weeks off. my legs were pretty dead and my drive to push during my workouts was about zero. vacation week was great and i feel ready to get into it full bore.

hoped to get to the gym yesterday, but go into the locker room and realized i didn't have any shorts. bummer.

went this morning instead.

starting a workout plan that i found on tnation. looks like it will be fun and challenging and will be a bit of a change, which is good.

treadmill
dynamic.

each workout consists of two complexes. go through each exercise to complete the complex and then repeat 5 times. keep the rest to 30-90 seconds between exercises.

first complex; overhead press
top half seated press x 3 (135,135,115,115,115)
standing military press x 3 (105,95,95,85,85)
push press x 3 (105,95,95,85,85)
med ball overhead push press x 10 (6lb ball)
feet elevated plyo pushup x 10 (just hands off the ground)

second complex; squat complex
top half squat x 3 (225,245,265,275,275)
front squat x 3 (155,155,155,155,155)
hang clean x 3 (135,115,115,115,115)
jump squat x 10 (35lb db)
squat jump x 10 (bw)

this was a fun workout. hard to push through, but felt energized at the end. some of the weight i used (military press, hang clean, front squat) was lower than what i wanted, but i have to expect a bit of strength drop-off after two weeks without lifting.

this is a plan that lasts 6 weeks and i am going to add some hill work and some field work in there as well.

my goal is to work out in the morning at least 3 times a week. if anyone reads this thing, it would be awesome if you posted comments on days that i chicken out and don't get up in the morning, to help keep me accountable.

yeah zoo.

infect me with your loving

need to play some catchup.

last tuesday, played b-ball.
wednesday coached and then had a meeting.
thursday needed to go buy a new battery for the motorbike.
friday, went back to the gym. did a combo workout of some stuff from wednesday's schedule.

warmup
dynamic
(1) power clean to push press; 2 x (6,4,2) @ 140,150,160
(2) deadlift; 1x2 @ 295,300,305,310
(2) broad jumps; 4x2
(3) front squat; 1x10 @ 155,165
(3) pushups; 2x20
(4) roman chair; 3x15
(5) seated row; 2x6 @ 195, 2x6 @ 200
(5) ab crunch machine; 1x20 w/20, 2x20 w/30

some stretches.

coaching saturday and sunday.

double extended day at work. went to the gym after.

tmill
short dynamic because i got into the squat rack.
warming up, legs felt weak. the weight just felt heavier.
(1) squat; 1x1 @ 245, 1x2 @ 235, 2x2 @ 240, 1x10 @ 185, 1x10 @ 135
(1) squat jumps; 3x2 w/45lb plate
(2) bench; 1x2 @ 175, 2x2 @ 185
(2) man tacos; 3x30
(3) incline chest supported row; 1x6 @ 80,90,100,110
(3) standing crunch machine; 3x13 @ 70

called it quits. had no power, strength or energy. not a great workout, but still did the big lifts.

bball tomorrow.

somewhere over the rainbow

took saturday and sunday off.

back to la fitness today.

warmup
dynamic stretches

(1) squat; 1x2 @ 230,235,240,245, 1x10 @ 185
(1) jump squat; 1x2 @ 45,55,65,BW
(2) reverse lunge deficit; 2x12/leg @ 95
(2) pushup; 2x15
(3) bench; 1x2 @ 155,165,175,185, 1x10 @ 135
(3) side raise; 4x20 each side w/45lb plate
(4) chest supported incline row; 1x6 @ 70,80,90,100

burpees; 100 - 10:57

full stretch

let's go rangers

back in the gym for the first time since tuesday. didn't stretch after lifting on monday and it crushed my legs all week. hamstrings have been EXTREMELY tight and hurt to touch. need to make sure that i am stretching after every workout.

quick warmup of some stretches.

power clean to push press; 2 x (6,4,2) @ 135,145,155. felt really strong with these.
deadlift; 1x3 @ 285, 295, 305. first time over 300lbs. pumped. again, felt strong.
broad jumps; 3x3
front squat; 1x10 @ 145,155
db decline; 1x6 @ 50,55,60,65
rocky decline; 3x15

called it a day.

hopefully a run or something tomorrow before going out to boston.