it's colon blow

gym today

-roll
-active

(1) hang clean; 8x45, 5x65,3x75: 5x95, 5x115, 13x130
(2) deadlift; 8x135, 5x155, 3x175: 5x190, 5x225, 11x250
(3) deadlift; 10x225, 220, 215, 210, 205
(3) ab decline; 5x10 holding 10lb plate overhead
(4) bb reverse lunge; 3x10/leg w/95lbs, 1x10/leg w/bar

full stretch

grip strength was a factor today. probably could have gotten a few more reps in at 250 and had to put the bar down a few times during the 10 rep sets to regrip. a bit frustrating, but what ya gonna do.

waiting for ain't it

went to the ct constitution "media day" yesterday. the constitution is part of the audl that is starting up this spring. it was a day designed to get some players together, play with the new ref and new rules system and get some media footage to put on their website.

it was pretty fun playing with refs and it wasn't too much of a noticeable difference. perhaps some more thoughts on that later.

gym today after work.

shoulder warmup
few active stretches

(1) standing military press; 5x45, 5x55: 5x75,85, 11x95
(2) standing m.p.; 10 @ 75,70,65,65,65
(2) bicycle crunches; 5x20
(3) chin/pullups; 5x9
(3) cable chop, high to low; 1x10/side @ 20,22.5,25,27.5,30
(4) dips; 5x11
(4) roman chair; 5x11
(5) cable chest fly; 1x10 @ 20, 2x10 @ 22.5
(5) chest supported row; 1x10 w/70,75,80

finisher; 25 reps each of: goblet squat w/35lb db, db swing w/35lb db, burpees, jumping jacks

good end to the workout.

hulk hulk hulk

thursday;
gym.
shoulder warmup

(1) bench; 8x45, 5x65,85,100
(2) chins/pulls; 4x5
(2) back ext; 4x10 w/10lb plate
(3) dips; 5x5
(3) ab decline rocky; 5x10
(4) inverted row; 3x8
(4) plank; 3 x 1min.

indoor later. was actually really fun. felt springy and energetic, fun to throw easy indoor throws.

friday; off

today;
gym

roll
jump rope
active

(1) squat; 8x45, 5 @ 95,115,135
(1) plate taps; 3x20 w/10lb plate
(2) stepups; 3x10/leg bw
(2) db swing; 3x10 w/25lb
(2) hanging leg raises; 3x10
(3) db snatch; 1x6 (3/hand) w/30,35,40lb db

full stretch.

know when to hold 'em

deload continues.

roll
jump rope
active

(1) hang clean; 5 @ 45, 65: 5 @ 75, 95, 105
(2) deadlift; 5 @ 135,160,185
(2) man tacos; 3x15
(3) lunges; 3x10/leg w/10lb plates, 1x10/leg bw

stretch

once again

some rest this past weekend.

deload week. things have been going great with this new program and i am definitely stronger and looking a bit leaner while maintaining the same bodyweight, which is exactly what i am trying to do.

just walked into the gym and hopped into it.

(1) standing military press; 5 @ 45, 55, 65
(1) side raise; 3x15/side w/45lb plate
(2) chin/pulls; 4x5
(2) cable trunk twist; 4x10/side @ 30
(3) dips; 4x5
(3) roman chair; 4x8
(4) db fly; 3x5 w/25lb dbs
(4) db row; 1x5/arm w/30,40,50

going to stretch and roll later.

i never knew

wednesday; quick lift.

power clean to push press @ 135; 15 (9,2,4)
power clean; 1 @ 155,165,185 (pr)

thursday;
warmup
shoulder warmup

(1) bench; 8 @ 45, 5 @ 65, 3 @ 95: 5 @ 125, 3 @ 140, 9 @ 155
(2) bench; 10 @ 105, 10 @ 100, 3x10 @ 95
(2) chin/pullups; 5x8
(3) db row; 10/arm @ 70,80,90,100
(3) db fly; 2x6 w/35s, 2x6 w/40s
(3) dips; 4x10

today;
warmup

(1) squat; 10 @ 45, 5 @ 95, 5 @ 115, 3 @ 135; 5 @ 165, 3 @ 185, 9 @ 210
(2) squat; 10 @ 155,150,145,140,135
(2) side/side plate taps; 5x20 w/25lb plate
(3) cable stepups; 1x10/leg @ 30,35,40
(3) db swing; 3x10 w/50lb db
(3) decline leg throws; 3x10

fulllll stretch

crushed it.

get it shorty

gym today.

little roll
little t-mill

(1) hang clean; 8 @ 45, 5 @ 65, 3 @ 95: 5 @ 115, 3 @ 135, 6 @ 155
(2) deadlift; 8 @ 135, 5 @ 155, 3 @ 185: 5 @ 215, 3 @ 240, 11 @ 270
(3) deadlift; 10 @ 225,215,205,195,185
(3) man tacos; 5x15
(4) lunges; 2 x [1x10/leg w/25lb plates, 10lb plates, bw]

stretch