so come out of your cave

sectionals this past weekend.

ups and downs and onto regionals.

gym today

roll
active
(1) squat; 6 @ 185, 4 @ 205, 4 @ 225, 5 @ 185, 3 @ 205, 2 @ 225
(1) hanging leg raises; 3x13
(2) db clean; 5,3,1 w/40s
(2) db push press; 5,3,1 w/40s
(2) db clean and press; 5,3,1 w/40s
then went through that again w/50s
(3) pistols on floor, not platform; 3,5,3/leg
(3) pushups; 2x20
(4) db fly to db press; 3x6 w/40s
(4) man tacos; 3x20

stretch.

big e

imagine all the people

took monday off.

on tuesday, got headbutted in the nose and got a minor concussion. felt pretty nauseas for awhile, but was ok. nose still hurts today.

went to the gym after the doctor.

hopped into the squat rack. wanted to just work on some range of motion and to stay loose. legs were pretty dead, but was ok.
6 reps each, 5 times through. approx 70 sec rest in between each set.
rdl
row
hang clean
front squat
push press
back squat
used 95lbs, only had to rack in between sets.

full stretch.

wednesday- rolled and threw around at amherst college in cleats with joe. legs still felt a little sluggish.
thursday- rest

today-to the gym.
rolled
treadmill warmup
dynamic warmup
squat; 10 w/bar, 8 tuck jumps, 5 @ 95, 5 tuck jumps
5 @ 135, 5 jumps, 3 @ 185, 3 jumps, 1 @ 225, 1 jump
push press, front squat; 5 @ 95, 3 @ 115, 1 @ 135
pistols; 1x3/leg from floor, 1x3/leg from platform
man tacos; 2x15
db bench; 2x5 w/60s
db snatch; 4x3 w/40lb db
pullups; 5
chinups; 5

stretch/roll

shower. feel good.

uuumah has it

friday- rest
saturday- played ultimate with some umass guys/alums for a little while. felt nice to play frisbar.
sunday- gym.

t-mill warmup
dynamic

(1) speed squat; 2x4 @ 135 (felt slow)
(1) side raise w/45lb plate; 3x20/side
(2) squat; 5 @ 185, 3 @ 205, 2 @ 225, 235 (felt weak. legs need a bit of a break)
(3) squat jumps w/bw; 3x8
(4) reverse lunge; 3x6/leg w/95lbs
(4) push press; 3x6 @ 95lbs
(5) standing military; 3x5 @ 95
(5) pushup to db row; 3x10 w/20lb dbs
(6) db fly to db bench; 6x5 w/30lb dbs
(6) db swing; 4x5 w/50lb db
(7) pullups; 10 wide grip, 10 palms facin

stretch

something tomorrow.

need to be smart and make sure i am getting my body in a good position to peak in a few weeks.

sweater sweater sweater

wednesday;
30 minute trail run through forest park. felt good, pushed hard, but certainly could tell that my distance running has dropped off pretty substantially. work has been pretty rough lately and that could have had an affect as well.

thursday;
gym

t-mill warmup
active

(1) depth jumps; 4x3
(1) hanging leg raises; 3x13
(2) deadlift; 2x10 @ 225
(2) broad jumps; 2x10
(3) hang clean; 3x3 @ 145
(3) db snatch; 3x6 w/40lb db
(4) front squat; 2x10 @ 135
(4) inverted row; 2x15
(5) palm facing chinups, 20 (10,7,3)
(5) roman chair; 3x15

treadmill; 12% incline, 15sec on, 15sec off x 10, speed at 8.1-9.0.

stretch

feel good.

don't take my shit

great weekend. everything went perfectly and everyone seemed to have a good time.

gym today.

double extended day for parent night. long day.

rolled for a few minutes.
few stretches

(1) speed squat; 1x3 @ 135, 145, 155
(1) bw squats as fast as possible; 3x10
(2) squat; 1x10 @ 185, 205
(2) bw squat jumps; 2x5
(3) standing military press; 3x5 @ 105
(3) dips; 3x11
(3) pullups; 20 (8,8,4)
(4) reverse lunge; 1x10/leg @ 105, 115, 2x3/leg @ 135
(4) decline leg throws; 2x15
(5) db fly to db bench; 5x5 w/40lb dbs
(5) db swing; 4x6 w/60lb db

back into to the locker room to get my stuff and someone had stolen my gym bag. luckily there wasn't anything of real value in it and they left my pants, shoes and work shirt (pants had my keys) but it's really pretty fucking annoying. my gloves, lax balls, lifting straps, some good frisbees and a few other things were in there that i liked having. fucking asshole.

stretches once i got home.

going to the chapel

hit the gym up for some pre-matrimony lifting.

lax ball roll on hips/lower back
active stretches

(1) deadlift; 1x8 @ 235,245
(1) broad jumps; 2x10
(2) front squat; 2x8 @ 155
(2) db snatch; 2x8 w/50lb db
(2) squat jump; 2x10 w/bw
(3) front squat; 1x2 @ 185, 205
(4) bench; 2x5 @ 145, 1x5 @ 155
(4) exp. pushups; 3x10
(5) pistols; 2x10/leg
(5) side-side plate taps; 2x40 w/25lb plate

stretch

you're my best friend

into the gym.

roll w/pvc and lax ball
active stretches

warmup

power clean to push press @ 135; 21-15-9-6-3, then 5 front squat. did it in a little under 15 minutes. this workout really kicks my ass.

full stretch.

take you by the tongue

gym.

right into the squat rack to warmup

1x10 w/bw, 1x10 w/bar, 1x8 w/95, 1x5 w/115

(1) speed squat; 2x5 @ 135
(1) side raise w/45lb plate; 3x20/side
(2) squat; 1x8 @ 175, 185, 195
(2) squat jump w/40lb db; 3x10
(2) squat jump w/bw; 3x10
(3) squat; 2 @ 205,225,245
(4) standing military; 1x5 @ 95, 2x5 @ 105
(4) exp pushups; 3x10
(4) inverted row; 3x12
(5) reverse lunge; 1x8/leg @ 95, 105, 115
(5) rocky decline; 3x15
(6) incline db fly to db bench; 4x6 w/35s
(6) db swing; 4x6 w/60

treadmill; 1/4 mile @ 7.6, 1/4 mile @ 8.6

stretch

getting ready to break the ice

to the park.

warmup
active

30 yard striders x 4
10 yard strider into 20 yard sprint x 4
20 yard sprint x 6 (10 sec rest in between reps)
2 minutes
40 yard sprint x 6 (20 sec rest)
repeated that. 2x through total.
3 minutes
70 yard sprint x 4 (30 sec rest)
2 minutes
100 yard sprint x 3 (45 sec rest)

got back home. grillin to get ready for.

i've been to

hopped in to the gym today.

rolled
jump rope
dynamic

squat rack circuit for time.
6 reps each, 5x through; rest 90 seconds between sets.
-rdl
-bent over row
-hang clean
-front squat
-push press
-back squat
95,115,135,115,95. had to rerack the bar to reset at 135 for the push press and back squat (was able to press it but didn't feel i could put it on my back safely). 14:46. pushed hard.

squat; 1x3 @ 135,155; 1x1 @ 185,205,225,245,255 (pr at 245 and 255), 1x3 @ 225, 1x10 @ 135, 1x20 w/bar.
db row; 1x10/arm w/70,75, 1x20/arm w/105
back ext; 3x12 w/45lb plate

full stretch.

feel good.

if i die young

into the gym yesterday.

after some extended stretching and draining of lactic acid in my legs wednesday night, legs felt awesome yesterday.

into the gym.

roll
jump rope
active

(1) depth jumps; 4x3
(1) hang clean; 1x3 @ 145,155, 1x2 @ 155, 1x0 @ 155. didn't feel too strong with these. probably partly due to the 54 power cleans i did the day before.
(1) db snatch; 4x5 w/40lb db
(2) deadlift; 1x3 @ 285,295,305,315
(2) db swing; 4x5 w/40lb db
(3) front squat; 1x3 @ 135,155,175,195

got out of the gym to go play pickup in noho.

felt good to run around for awhile. need to get out and throw the 'bee around more.

some stretches.

probably day off today, workouts the next couple days.