forget me nots

saturday; went for a nice walk/hike through forest park, looking for a huge beaver dam that supposedly exists there. we bushwacked for awhile, but did not find the beaver dam. really fun to be trampsing around forest park however.

power went out about 4 o'clock that night. monster storm. chaos.

sunday; still no power. went to jules' parents place and then went and hung at the seat for a bit.

today; gym.

jump rope
active
shoulder warmup

(1) standing military press; warmup: 5 @ 45, 5 @ 55, 3 @ 65: 5 @ 80, 3 @ 90, 9 @ 100
(2) standing military; 5x10 @ 65
(2) side raise; 5x15 each side w/45lb plate
(3) chin/pullups; 5x8
(3) cable trunk twist; 5x10/side w/50lbs
(4) dips; 5x10
(4) decline ab throws; 3x10
(4) decline situps w/10lb plate above head; 2x10
(5) db fly; 1x8 w/30s,35s,40s
(5) db row; 1x10 w/70,80,90

shower. warmth.

all the above

trail run on wednesday. did the notch. really crushed me. must. run. more.

thursday; went home sick from work and skipped the gym.

today; still felt like shit, but had to get into the rack for a bit.

(1) squat; warmup; 10 @ 45, 8 @ 65, 5 @ 95, 5 @ 115, 3 @ 135: 3 @ 155, 3 @ 175, 12 @ 200
(2) squat; 1x10 @ 145, 145, 135, 135, 135
(2) side to side taps; 5x20 w/25lb plate
(3) bench; warmup; 10 @ 45, 5 @ 55, 5 @ 75, 3 @ 100: 3 @ 115, 135, 10 @ 155
(4) bench; 5x10 @ 95
(4) chinups/pullups; 5x8

home.

dead.

you never trust a millionaire

gym today.

roll (still painful)
jump rope; 100 dl, 50 r, 50 l, 100 alt, 50 hk, 50 doubles
active

(1) hang clean; 8 @ 45, 5 @ 65, 3 @ 95: 3 @ 115, 3 @ 135, 9 @ 145
(2) deadlift; 8 @ 135, 5 @ 155, 3 @ 185: 3 @ 200, 3 @ 230, 12 @ 255 (really happy with this. grip was slipping a bit and gritted out the last two)
(3) deadlift; 10 @ 205,200,195,190,185 (these felt strong again. good, hard finish on each and solid breathing)
(3) man tacos; 5x15
(4) lunges; 1x20 w/25lb plates, 10lb plates, bw

full stretch.

going to try and convince myself to roll before my shower.

few notes:
i have never gone for max reps using a weight so close to my max before, and i think i like it. it gets you in a solid mindset for each workout, knowing that you are going to have to go balls out and feel like shit for a bit. pushing through that is something i am excited to keep working on with this program.

t.o. had a workout in l.a. today and not a single nfl team showed. as much as he is a media whore, that still makes me a bit sad. he could just never get his ego in check enough to let himself truly become part of a team. and that's sad. also, the talent he had compared to his actual accomplishments (which are admittedly quite impressive still) is not a waste, but more of a "what could have been", and that makes him both infuriating to hear about and hard to feel sorry for. even still, i feel a little bit sad about it.

the easiest thing to do

gym today.

legs are still pretty sore.
rolled for a little bit, grimacing as though someone was slowly pulling out my toe nails.

shoulder warmup
(1) standing military press; warmup:5 @ 45, 5 @ 55, 3 @ 65: 3 @ 75, 3 @ 85, 11 @ 95
(2) standing military press; 1x10 @ 75, 4x10 @ 65
(2) side raise w/45lb plate; 5x15/side
(3) chin/pullups; 5x8
(3) cable trunk twist; 5x10/side w/30lbs
(4) dips; 5x10
(4) roman chair; 5x10

spent.

deadlifts tomorrow. tzat.

hot child in the city

was going to hit the gym after work yesterday, but went and played my first 9 holes of golf ever. pretty fun. nice to relax with some coworkers.

back to the gym after work today. decided to combine yesterdays with today.

jump rope warmup; 100 double leg (dl), 50 left (l), 50 right (r), 100 alternating (alt), 50 high knees (hk), 50 doubles (dbl).
active

(1) squat;warmup:10w/bar, 5 @ 95, 5 @ 115, 3 @ 135: work sets;5 @ 145, 5 @ 165, 14 @ 185
(2) squat; 5x10 @ 135 (was able to move the weight pretty quickly, but it burned like a mother the entire time)
(2) side-side plate taps; 5x20 w/25lb plate
(3) cable stepups; 1x20 (10/leg) w/30, 20, 10 (pretty light. legs were barely moving at this point)
(3) db swing; 3x10 w/50lb db
(3) decline ab throwdowns; 3x10
(4) bench; warmup:8w/bar, 5 @ 65, 5 @ 85, 3 @ 95, 5 @ 105, 5 @ 125, 12 @ 145
(5) bench; 5x10 @ 95
(5) chinups; 5x8, alternating grip each set

outta gas. legs akimbo.

full stretch. delicious burger.

one is the

gym.
treadmill
active

(1) hang clean; 3x5 @ 115 (warmup was 5 @ 45, 5 @ 65, 3 @ 95)
(2) deadlift; 5 @ 185, 5 @ 215, 12 @ 245 (warmup; 5 @ 135, 5 @ 155, 3 @ 165)
(3) deadlift; 5x10 @ 185 (these felt strong)
(3) man tacos; 5x15
(4) walking lunges; 1x20 (10/leg) w/25lb plates, 10lb plates, bw

stretch

downright coerced me

week off to let my body rest. first full week i've taken off in probably 6 months. played at clambake this past weekend. have always heard awesome thing about the tournament and it lived up to expectations. great time with great people.

would like to get some thoughts from regionals down here soon.

back into the gym today. started a new program as well. going to do jim wendler's 5-3-1 program. looking to add some strength this off-season.

current maxes, not estimated, the most weight i have lifted in the past 3 months;
standing military press; 115
bench press; 185
squat; 245
deadlift; 315

goals by january 15;
standing military; 135
bench; 205
squat; 275
deadlift; 365

goals by june 15;
standing military; 155
bench; 225
squat; 315
deadlift; 405

i'm hoping for some pretty significant increase in most lifts. trying to set the bar high to keep me motivated and on track. will also be doing some conditioning and more running than last year.

first day today.

shoulder warmup
(1) standing military; 5 @ 70,80, 12 @ 90
(2) standing military; 5x10 @ 65
(2) side raise; 3x20/side w/45lb plate
(3) chinups/pullups; 5x8 (different grip each set)
(3) cable trunk twist; 1x10/side w/15,17.5,20,22.5,25
(4) dips; 5x10
(4) roman chair; 5x10

stretch

home

dance on table tops

roll
tmill warmup- speed 8mph, incline 12, 10 sec on, 20 sec off x 5, 15 sec on, 15 sec off x5
active

(1) squat jumps; 3x3 w/bar, then 2x3 w/bw
(1) squat; [5 @ 135, 3 @ 155, 3 @ 185] x 2
(2) box squat; 1x2 @ 205, 225, 245
squat; 1x1 @ 225
(3) standing military press; 1x3 @ 95, 105, 115
(3) inverted row; 3x10
(3) db swing; 2x5 w/45lb db

t-mill; 10.5 mph, 10 sec on, 20 sec off x 5

full stretch

ready.

in the middle of the pouring

gym after stupid melo-a training.

treadmill warmup
active

into the squat rack.
circuit; rdl,row,hangclean,frontsquat, pushpress, backsquat
6 reps each. 95-115-135-115-95
then onto more.
db fly to db bench; 3x8 w/35s
walking lunges; 1x12/leg w/10lb plates, 1x8/leg w/25lb plates
pistols; 2x3/leg

t-mill. tabata, starting at 10.0 and ending on 10.7. went up .1 after each 20 sec interval.

stretch

take me as

rest sunday.

gym today.

treadmill warmup
roll
active

(1) depth jumps; 3x3
(1) side to side plate taps; 3x25 w/25lb plate
(2) hang clean; 2 @ 135,145,155,165
(2) db snatch; 4x3 w/50lb db (2 each arm)
(3) speed squat; 3 @ 135,155
(4) squat; 2@ 205,215,225
(4) squat jumps; 3x3 w/bw
(5) pistols; 3,5,3/leg
(5) pushups; 2x20
(6) bench; 2 @ 135,145,155,165, 1 @ 185
(6) man tacos; 3x25

great stretch. feel loose.

i found

took it pretty easy last week. legs needed a break and feel better already.

went to the park yesterday.

roll
active w/resistance bands

20 yard striders x 4
10 yard jog to 20 yard sprint x 4
20 yard sprint x 2
20 yard sprint w/chute x 4
40 yard sprint w/chute x 4
40 yard chute w/chute, release to 20 yard sprint x 2
100 yard strider x 2

a.m.r.a.p in 10 minutes;
20 bw squats
10 dips
5 pullups
made it through 7 rounds, plus 20 squats and 2 dips

some stretching

shoulders are sore today.

some stretching today and then gym tomorrow.

t minus 5 days to lift off.