dirty dancer

took sunday-tues off.

should have stretched a bit more, but body appreciated the rest.

today; gym

rolling with pvc and lax ball

few stretches
hang clean; 3 @ 135,145,155, 2 @ 165 (tried to get one more, twice, but couldn't get it up)
deadlift; 6 @ 225,245,265
front squat; 6 @ 135,155
push press; 6 @ 135,155
db swing; 3x8 w/50lb db
man tacos; 3x25
pullups; 9,9,5

wore receivers gloves to do the hang clean, deadlifts, front squat and push presses. had ripped three calluses of my hands climbing. really helped with grip.

full stretch
more rolling.

some more mobility and some throwing the next two days.

all i need is a miracle

took some days off.

work has been crushing me lately and stress has left me exhausted, as well as not enough sleep.

on thursday, went bouldering at the new rock gym in hadley. it was awesome. was really fun and i hope to be doing that again soon.

took friday off.

today, gymshow.

lacrosse ball rolling on my back and hips.
t-mill
active

squat warmup
box squat; 3 @ 225, 235, 245, 255 (2 and 1)
squat; 5 @ 185,205,225

circuit stuff.
went through 3x on the first one, 5x on the second.
(1) db decline bench; 8 w/50s
(1) bulg split squat, db in arm of trailing leg; 8/leg w/40lb db
(1) side-side plate taps; 25 w/25lb plate

(2) roman chair leg lift, legs straight out; 10
(2) db snatch; 5 each arm w/45lb db
(2) explosive pushup (just hands off ground); 10

full stretch
sauna

awesome.

i like it when you grind that booty on me

lunch gym.

tmill
dynamic

squats; 1x 3 @ 205,215, 3x3 @ 225
squat jumps; 3x5
single leg bulg split squat; 1x6 @ 115, 1x4 @ 125, 2x2 @ 135 (each leg)

stretch.

wipeout

friday - off
saturday - off

sunday;
planet fitness in boston.

a.m.r.a.p in 10 min.
-5 pullups
-10 pushups
-15 bw squats
got through exactly 10 times. pullups were a pain in the ass. the machine they have is the assistance one, where i drop the thing you put your knees on. hits you in the crotch a bit and also the grip actually rotates when you hold it.

went through this next circuit thing twice.
db clean; 8 w/50s, then 5 w/50s
db push press; 8 w/50s, 5 w/50s
db clean and press; 8 w/50s, 5 w/50s

back extension; 1x16 w/25lb plate, 2x12 w/45lb plate
alternating lunge jumps; 1x16, 2x10

glute slide machine; 3x8 each leg @ 90
db snatch; 3x5 each arm w/40lb db

crunch; 3x30
bulg split squat, db in same hand as trailing leg; 2x8 w/30lb db, each leg
pistol squats; 1x4, 1x3 each leg
single leg rdl; 3x8 each leg w/40lb db in each hand

stretch

wanna get your sheets wet listening to keith sweat

wednesday;
did some agility, sprinting and a little conditioning with jonah and joe.

-agility ladder; bunch of stuff
-short sprints;
*5 yards (6)
*10 yards (4)
* 5 yards+10 yards (5)
* 10 yards+5 yards (5)
* 5+10+5 (5)
-backhand hucks with mark to cutter (6)
-forehand (6)
-backhand (3)
-forehand (3)

stretch

thursday;
gym in a.m.

t-mill
active

hang clean; 3 @ 135,145,155 (first time getting hang clean at 155, pumped)
deadlift; 3 @ 295,305,315 (first time lifting 315 for reps, pumped)
inverted row; 3x12
ab ball crunch; 3x30
pullups; (wide grip, angled chin grip, palms facing) 10,10,10

stretch

after-school, met jojo at p-fit.
some db complexes.
went through each one 3 times, did 10 reps of each weighted exercise.
1) db bench (50s), goblet squat (75), man tacos (20 reps)
2) db bent over row (45s), db step up (25s), side-to-side plate taps (20 w/25lb plate)
3) db swing (40), db push press (40s), ab decline rocky (15 reps)

quick stretch, then ultimate banquet.

day off today, back at it again tomorrow.

tsat.

ain't got no crystal ball

back in the gym after a restful weekend.

so nice not having to drive all the way out to caz for the first time in 6 years.

tmill
active

(1) squat; 3 @ 225,235,235
(1) squat jumps; 3x10
(2) bulgarian split squat; 1x8, 2x6 @ 95
(2) inverted row; 3x12

15,9,6,3
-power clean to push press @ 135
-pullups

full stretch.

it's been a long time

friday;
squat complex and oh press complex.

saturday; first disc golf tourney ever. did a doubles tourney with my bro, best disc. took first in our division. we played a really good first round and a solid second round.

watching easterns at devens tomorrow.

i'll stand by you

updates.

friday, squat complex during lunch, but didn't get the oh press in later.

rested sat.-mon., missed the deadlift and bench complex.

tuesday, squat and oh press complex. all the weights the same, but the first three exercises of each complex got bumped up to 5 reps. the 185 front squats were hard, but really glad that i got through those strongly.

wednesday, deadlift in the a.m., bench after work.

tornadoes touched down and demolished a decent part of downtown springfield. no school today or tomorrow. crazy.