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.