Let's back up to Saturday. Went to work and didn't plan accordingly. Took breakfast, but forgot snacks and lunch. I was a little short on cabbage, so I split some frozen pizzas with my co-worker (partner in the fire service industry). Add a few snacks and something before bed and we're on our way to dietary compromise.
Wake up Sunday morning, dressed to go home and I get offered overtime for 24 hours on Sunday. So now, here I am, with 20 minutes to pack up all my clothes, bathing items, bedding and fire gear and hustle all the way to the other side of town to a different station. All I have time for is some quick Dunkin Doughnuts coffee and an egg sandwich.
So here I am 24 hours and I'm depending on my brothers to help a brother out with food. I owe the Lt. $6 bucks for dinner and I was able to bum some pizza off another fireman.
48 hours of starch!!!
Monday afternoon/evening...I feel like shit
Walk into the Renteria Pain cave....
Back Squat
135lbs x 5
205lbs x 2
260lbs x 1
Thrusters
95lbs x 21 (18 fast & unbroken) then 19,20,21...something of a PR...I'll have to watch my last Fran)
115lbs x 10
135lbs x 5 (kinda fast & unbroken)
A month ago, I don't think I could have done 135lb thrusters. For that matter, I don't think I could have done it 5 months ago.
Untimed Metcon
21-15-9
GH Situps
45lb KB Swings
SWEET!!! All unbroken
Monday, January 31, 2011
Sunday, January 30, 2011
Sunday, January 30th, 2011 - Day 22 of heavy back squats
WOW! Before I started this whole back squat adventure, I would have never guessed that I would have been able to keep this up for this long. My intent was to do it for 30 days only and let my arm heal. The fact of the matter is, I'm seeing amazing benefits.
I've PR'd my power clean, front squat, 1rm back squat. I generally feel stronger. Power cleaning 195lbs the other day felt just amazing. I've been trying to stay flexible and mobile, but quite frankly I haven't been doing enough stretching. Now don't get confused, I am stretching...just not enough as I probably should.
Come on...I'm squatting every day. I'll be a little tight. I'm trying to up my upper body workouts, but it's been rough. My bi's are tired and achey from the weighted pullups. It's not a injury sore/achey...it's a I've done jack shit for the last 30 days and I don't want to work hard. I'll pamper them for a little more, but dammit they need to start pulling their fair share. Yesterdays buprees didn't help the shoulders yesterday either.
Day 22
Back Squat
135lbs x 5
Front Squat
185lbs x 5
Back Squat
205lbs x 1
255lbs x 1
Bench Press Wide Grip
95lbs x 3
115lbs x 3
135lbs x 3
165lbs x 3
This was the true test. I did not feel the sharp pain in my chest that I felt in December. Felt heavy, but no pain. We'll see how I feel in the morning.
I've PR'd my power clean, front squat, 1rm back squat. I generally feel stronger. Power cleaning 195lbs the other day felt just amazing. I've been trying to stay flexible and mobile, but quite frankly I haven't been doing enough stretching. Now don't get confused, I am stretching...just not enough as I probably should.
Come on...I'm squatting every day. I'll be a little tight. I'm trying to up my upper body workouts, but it's been rough. My bi's are tired and achey from the weighted pullups. It's not a injury sore/achey...it's a I've done jack shit for the last 30 days and I don't want to work hard. I'll pamper them for a little more, but dammit they need to start pulling their fair share. Yesterdays buprees didn't help the shoulders yesterday either.
Day 22
Back Squat
135lbs x 5
Front Squat
185lbs x 5
Back Squat
205lbs x 1
255lbs x 1
Bench Press Wide Grip
95lbs x 3
115lbs x 3
135lbs x 3
165lbs x 3
This was the true test. I did not feel the sharp pain in my chest that I felt in December. Felt heavy, but no pain. We'll see how I feel in the morning.
Saturday, January 29, 2011
Saturday, January 29th, 2011 - 50 Burpees and everyday squats
Back Squats
135lbs x 5
205lbs x 1
260lbs x 1
This felt so much lighter than yesterday and it's 10lbs heavier. Ate enough food to make sure I recovered. Mostly not paleo, but dinner is roast, carrots and french cut green beans. I wanted to take it easy, but I came across a guys blog who insprired me to do some burpees today.
At first, I was thinking maybe 100, but I went for 50 instead. My last PR on 50 burpees was from 1/2010. I was weighing in the neighborhood of 180. My time was 2:47. I got on the scale today and it read 194lbs. I'm looking leaner today then I was in January of 2010.
50 burpees
2:54 - rx'd
I'm pretty happy about this. I'm close to 15lbs heavier and almost matched my time. I wasn't super gassed and my legs weren't about to fall off. The recently added leg strength has totally helped.
*********
So later that night I did weighted pullups
Weighted pullups
10lbs x 4
15lbs x 4
15lbs x 4
135lbs x 5
205lbs x 1
260lbs x 1
This felt so much lighter than yesterday and it's 10lbs heavier. Ate enough food to make sure I recovered. Mostly not paleo, but dinner is roast, carrots and french cut green beans. I wanted to take it easy, but I came across a guys blog who insprired me to do some burpees today.
At first, I was thinking maybe 100, but I went for 50 instead. My last PR on 50 burpees was from 1/2010. I was weighing in the neighborhood of 180. My time was 2:47. I got on the scale today and it read 194lbs. I'm looking leaner today then I was in January of 2010.
50 burpees
2:54 - rx'd
I'm pretty happy about this. I'm close to 15lbs heavier and almost matched my time. I wasn't super gassed and my legs weren't about to fall off. The recently added leg strength has totally helped.
*********
So later that night I did weighted pullups
Weighted pullups
10lbs x 4
15lbs x 4
15lbs x 4
Friday, January 28, 2011
Friday, January 28th, 2011 - Somebody turn down the volume
WHAT? What'cha say? I can't hear you!!! I said turn down the volume! OKKKK!!
How does "volume" relate to exercise?
Weight training volume is the total amount of work you perform during each workout. Each rep you perform adds to the total workout volume. There is also "intensity", which relates to the % of your 1 rep max. So today, I dropped my volume but kept my "intensity" up. 250lbs is just below 90% of my new 1 rep max (290lbs).
20 Days in a row of squatting
135lbs x 3 reps
205lbs x 1 rep
250lbs x 1 rep
3x10
30lb DB Push Presses
Pushups
1x15
MAN, am I feeling yesterdays training session. It was alot of volume. Today, I backed off quite a bit. During my warmup, my hips were just oh so tired. I put 205 on my back and it felt heavy. 250 felt like a bear. Bicep isn't feeling too bad. Glad to see I was shrugging the bar on the power cleans yesterday. Came into CFWC this morning. It was as what I would envision it would be like to walk into heaven. I saw all the badasses working their butts off. I was so envious. Of course todays workout involved 49 ring dips. You bet your britches I would have tired to do them too. I'm just too hard headed to not try. Instead I settled for a bunch of hugs, high fives and small talk. Gotta get this arm feeling 100% so I can start busting hump again.
_____________________________________
Ok seriously...I'll take it easy tomorrow since I'm at work. Hopefully, no serious calls.
1k Row - 3:42 rx'd (6 second PR) from 2 weeks ago.
How does "volume" relate to exercise?
Weight training volume is the total amount of work you perform during each workout. Each rep you perform adds to the total workout volume. There is also "intensity", which relates to the % of your 1 rep max. So today, I dropped my volume but kept my "intensity" up. 250lbs is just below 90% of my new 1 rep max (290lbs).
20 Days in a row of squatting
135lbs x 3 reps
205lbs x 1 rep
250lbs x 1 rep
3x10
30lb DB Push Presses
Pushups
1x15
MAN, am I feeling yesterdays training session. It was alot of volume. Today, I backed off quite a bit. During my warmup, my hips were just oh so tired. I put 205 on my back and it felt heavy. 250 felt like a bear. Bicep isn't feeling too bad. Glad to see I was shrugging the bar on the power cleans yesterday. Came into CFWC this morning. It was as what I would envision it would be like to walk into heaven. I saw all the badasses working their butts off. I was so envious. Of course todays workout involved 49 ring dips. You bet your britches I would have tired to do them too. I'm just too hard headed to not try. Instead I settled for a bunch of hugs, high fives and small talk. Gotta get this arm feeling 100% so I can start busting hump again.
_____________________________________
Ok seriously...I'll take it easy tomorrow since I'm at work. Hopefully, no serious calls.
1k Row - 3:42 rx'd (6 second PR) from 2 weeks ago.
Thursday, January 27, 2011
Thursday, January 27th, 2011 - Turns out Squatting is MUY beneficial!!!
KB Swings
45lbs x 20 reps
Back Squat
135lbs x 5
205lbs x 1
255lbs x 1
275lbs x 3 (PR - 3Rep PR)
Power Cleans
135lbs x 1
165lbs x 1
175lbs x 1
190lbs x 1 (PR 5lbs)
195lbs x Fail
195lbs x 1 (10lb PR)
GH Situps
1 x 20
So it's been 24 hours since my rolfing session. My shoulders feel awkward. I can actually feel like they've moved back a bit. Doing American KB swings was very awkward. I was out of my comfort zone, because of the increased flexibility. I've also done this crazy weird stretch to keep the shoulders back three times today. Power cleans felt very fast and I had alot of get up and go in my pulls. Bicep feels slighty tender after the cleans. I don't think I'll go that heavy for a few more weeks.
Maybe a metcon tonight. Maybe go visit my long lost Will County family. The bicep still isn't right, but it's almost ready. I'll have to see what happens after my next rolfing appointment. Unfortunately, it's not until 2/14. I'm thinking I might...it's a long shot, but compete in the sectionals. If ring dips come up though, I'm fucked. I'll refuse to compete then. I'll have to work on the strict dips before I move onto the ring dips this time around.
45lbs x 20 reps
Back Squat
135lbs x 5
205lbs x 1
255lbs x 1
275lbs x 3 (PR - 3Rep PR)
Power Cleans
135lbs x 1
165lbs x 1
175lbs x 1
190lbs x 1 (PR 5lbs)
195lbs x Fail
195lbs x 1 (10lb PR)
GH Situps
1 x 20
So it's been 24 hours since my rolfing session. My shoulders feel awkward. I can actually feel like they've moved back a bit. Doing American KB swings was very awkward. I was out of my comfort zone, because of the increased flexibility. I've also done this crazy weird stretch to keep the shoulders back three times today. Power cleans felt very fast and I had alot of get up and go in my pulls. Bicep feels slighty tender after the cleans. I don't think I'll go that heavy for a few more weeks.
Maybe a metcon tonight. Maybe go visit my long lost Will County family. The bicep still isn't right, but it's almost ready. I'll have to see what happens after my next rolfing appointment. Unfortunately, it's not until 2/14. I'm thinking I might...it's a long shot, but compete in the sectionals. If ring dips come up though, I'm fucked. I'll refuse to compete then. I'll have to work on the strict dips before I move onto the ring dips this time around.
Wednesday, January 26, 2011
Wednesday, January 26th, 2011 - Almost didn't squat today...
...yeah right...although I didn't get my squats in today, until 10:45 pm.
What can I say, the day just kind of got away from me. Spent some time with a close buddy of mine, took the family out to dinner, went to EMS drill. Next thing I know, it's 10:30 and I'm lacing up my OLY shoes. No warm up, just went right into squating.
Back Squat Day 18
135lbs x 5
205lbs x 1
225lbs x 1
250lbs x 1
So, today was my 1st time experiencing "Rolfing". It's somewhat along the lines of what Tina does at her "House of Pain". Was it anything earth moving? I think it's too early to tell. Although, I able to move my arms much more vertical then in the past few months.
He informed me that both shoulders are rolled foward, with the left shoulder also being higher than the right. Feel are rolled in, knees rolled out, hips higher on right then left and slightly twisted to the left. Looking foward to 9 more sessions. All of this makes alot of sense, why I've had such difficulties in movements such as the overhead squat.
Here's a link to the rolfing website. This guy is also a retired Wheaton Fireman. When he retired, I was hired as his replacement. He's also familar with Crossfit. In his early years, he was involved with Gymnastics (ring guy), power lifting and body building. I end today's note with a big thanks to main man George.
http://www.foxvalleyrolfing.com/
What can I say, the day just kind of got away from me. Spent some time with a close buddy of mine, took the family out to dinner, went to EMS drill. Next thing I know, it's 10:30 and I'm lacing up my OLY shoes. No warm up, just went right into squating.
Back Squat Day 18
135lbs x 5
205lbs x 1
225lbs x 1
250lbs x 1
So, today was my 1st time experiencing "Rolfing". It's somewhat along the lines of what Tina does at her "House of Pain". Was it anything earth moving? I think it's too early to tell. Although, I able to move my arms much more vertical then in the past few months.
He informed me that both shoulders are rolled foward, with the left shoulder also being higher than the right. Feel are rolled in, knees rolled out, hips higher on right then left and slightly twisted to the left. Looking foward to 9 more sessions. All of this makes alot of sense, why I've had such difficulties in movements such as the overhead squat.
Here's a link to the rolfing website. This guy is also a retired Wheaton Fireman. When he retired, I was hired as his replacement. He's also familar with Crossfit. In his early years, he was involved with Gymnastics (ring guy), power lifting and body building. I end today's note with a big thanks to main man George.
http://www.foxvalleyrolfing.com/
Tuesday, January 25, 2011
Tuesday, January 25th, 2011 - Squat Day 17
Back Squat
135lbs x 5
185lbs x 3
225lbs x 1
250lbs x 1
GH Situps
1x20
Push Press
135lbs x 1
Pushups x 10
5 Hours later
Tabata Row
110m/39strokes
105/39
99/36
93/33
94/33
92/33
87/33
87/36
767 meters total
135lbs x 5
185lbs x 3
225lbs x 1
250lbs x 1
GH Situps
1x20
Push Press
135lbs x 1
Pushups x 10
5 Hours later
Tabata Row
110m/39strokes
105/39
99/36
93/33
94/33
92/33
87/33
87/36
767 meters total
Monday, January 24, 2011
Monday, January 24th, 2011 - Lift some heavy sh!t every day bro...
2.5 minutes of rowing for a warmup
16th, straight day of squatting
Front Squat
135lbs x 5
185lbs x 1
205lbs x 1
240lbs x 1 (5lb PR)
250lbs x 1 (15lb PR)
2 hours later
Weighted pullups
10lbs 3x3
16th, straight day of squatting
Front Squat
135lbs x 5
185lbs x 1
205lbs x 1
240lbs x 1 (5lb PR)
250lbs x 1 (15lb PR)
2 hours later
Weighted pullups
10lbs 3x3
Sunday, January 23, 2011
Sunday, January 23rd, 2011 - You know the routine by now...squats
Back Squat
135lbs x 5
185lbs x 3
205lbs x 3
255lbs x 1
Deadhang pullups
3x3
I'm hating my upper body right about now. Went bowling last night and my right wrist hurts BAD! It was painful to put 25lb plates on the squat bar today.
Shoulder is feeling pretty good. Bicep is okie dokie. I'm starting a 10 session rolfing extravaganza this week. It should get me all lined up and sync'd up properly so I can get back to Crossfit by mid-Feb/Mar.
Don't think I'm not missing ya'll my fellow Xfitters. It was just too depressing for me to show up and do "gimpy broken" workouts. I'm getting strong and I'll be back to crush fran.
135lbs x 5
185lbs x 3
205lbs x 3
255lbs x 1
Deadhang pullups
3x3
I'm hating my upper body right about now. Went bowling last night and my right wrist hurts BAD! It was painful to put 25lb plates on the squat bar today.
Shoulder is feeling pretty good. Bicep is okie dokie. I'm starting a 10 session rolfing extravaganza this week. It should get me all lined up and sync'd up properly so I can get back to Crossfit by mid-Feb/Mar.
Don't think I'm not missing ya'll my fellow Xfitters. It was just too depressing for me to show up and do "gimpy broken" workouts. I'm getting strong and I'll be back to crush fran.
Saturday, January 22, 2011
Saturday, January 22nd, 2011 - Seriously? Do I have to squat
Busy busy day....my poor mother in law broke her ankle.
Back Squat
75lbs x 5
135lbs x 1
255lbs x 1
Back Squat
75lbs x 5
135lbs x 1
255lbs x 1
Friday, January 21, 2011
Friday, January 21st, 2011 - Lift some heavy shit Friday (PR Friday)
Day 13
Back Squat
135lbs x 5
205lbs x 1
255lbs x 1
285lbs x 1 (5lb pr)
290lbs x 1 (10lb PR)
Left a bit in the tank, as I have another 17 days in this squat cycle. Remember I said I'm going to squat every day for the next 30 days. Notes....my spinal erectors, glutes and hamstrings are feeling fried. Yesterday, I had a 3 hour EMS class that I sat through about blood disorders. I taped 3 golf balls together and sat on them for 3 hours straight. Broke up all kinds of kinks and knots. At times my legs feel sluggish, but then other times during the day they feel like they could lift some heavy shit.
Other notes...I've been eating around 75% paleo food with the other 25% being my wifes cookies and chicken wings from Jewel for lunch. Body weight is consistenly 187lbs on an empty stomach. This is probably the leanest I've been since August. The part I'm happy about is that I'm about 7lbs heavier and being just as lean as I was in August.
Dinner time at the firehouse has been much healthier. I've pretty much taken over the dinner cooking to ensure that we're eating paleo. It's cool having 4 different firefighters to work with, but I do miss the old crew I had.
Standing press
75lbs x max reps
15 reps total
GH Situps
1x10
Back Squat
135lbs x 5
205lbs x 1
255lbs x 1
285lbs x 1 (5lb pr)
290lbs x 1 (10lb PR)
Left a bit in the tank, as I have another 17 days in this squat cycle. Remember I said I'm going to squat every day for the next 30 days. Notes....my spinal erectors, glutes and hamstrings are feeling fried. Yesterday, I had a 3 hour EMS class that I sat through about blood disorders. I taped 3 golf balls together and sat on them for 3 hours straight. Broke up all kinds of kinks and knots. At times my legs feel sluggish, but then other times during the day they feel like they could lift some heavy shit.
Other notes...I've been eating around 75% paleo food with the other 25% being my wifes cookies and chicken wings from Jewel for lunch. Body weight is consistenly 187lbs on an empty stomach. This is probably the leanest I've been since August. The part I'm happy about is that I'm about 7lbs heavier and being just as lean as I was in August.
Dinner time at the firehouse has been much healthier. I've pretty much taken over the dinner cooking to ensure that we're eating paleo. It's cool having 4 different firefighters to work with, but I do miss the old crew I had.
Standing press
75lbs x max reps
15 reps total
GH Situps
1x10
Thursday, January 20, 2011
Thursday, January 20th, 2011 - hmmm...squats?
Day 12
Back Squats
135lbs x 4
205lbs x 1
250lbs x 1
Power Cleans
3x5
135lbs
Deadhang Pullups
3x3
Hopefully the pullups don't hurt the shoulder/bicep in the morning.
Good night world...this guy is off to bed.
Back Squats
135lbs x 4
205lbs x 1
250lbs x 1
Power Cleans
3x5
135lbs
Deadhang Pullups
3x3
Hopefully the pullups don't hurt the shoulder/bicep in the morning.
Good night world...this guy is off to bed.
Wednesday, January 19, 2011
Wednesday, January 19th, 2011 - Seriously...more squats
Day 11:
Back Squat
135lbs x 5
185lbs x 1
225lbs x 1
250lbs x 2
Back Squat
135lbs x 5
185lbs x 1
225lbs x 1
250lbs x 2
Tuesday, January 18th, 2011 - eeekkk more squats
Light 3 minute row for a warmup
Back squat
1x250lbs
Back squat
1x250lbs
Monday, January 17, 2011
Monday, January 17th, 2011 - Still going like the energizer bunny...
Back Squat
2-2-2
135lbs x 2
205lbs x 2
255lbs x 2
2-2-2
135lbs x 2
205lbs x 2
255lbs x 2
Sunday, January 16, 2011
Saturday, January 15th, 2011 - Keep on squating
Back Squat
135lbs x 5
185lbs x 2
205lbs x 2
255lbs x 1
So 7 days in a row of squatting and I'm feeling good. Hamstrings haven't felt tight at all. Overall, I'm feeling stronger then just a typical day. I don't really feel like I would need to warmup per say to squat 250lbs. I think I could just walk right up to it and squat it for reps.
It's becoming a fun little habit to squat once a day. The volume is low but intensity is high, so I'm not worried about injury or over use. 255 is roughly 90% of my 1RM. We're talking about 1,700lbs of total work. On my heaviest week of the 5/3/1 program the total work was upwards of 9,000+lbs.
135lbs x 5
185lbs x 2
205lbs x 2
255lbs x 1
So 7 days in a row of squatting and I'm feeling good. Hamstrings haven't felt tight at all. Overall, I'm feeling stronger then just a typical day. I don't really feel like I would need to warmup per say to squat 250lbs. I think I could just walk right up to it and squat it for reps.
It's becoming a fun little habit to squat once a day. The volume is low but intensity is high, so I'm not worried about injury or over use. 255 is roughly 90% of my 1RM. We're talking about 1,700lbs of total work. On my heaviest week of the 5/3/1 program the total work was upwards of 9,000+lbs.
Friday, January 14, 2011
Thursday, January 13, 2011
Thursday, January 13th, 2011 - Mo' Squats
Back Squat
1-1-1-1
135x1
185x1
225x1
255x1
Front Squat
1x5
185x5
Conditioning
25 burpees for time
1:05
1-1-1-1
135x1
185x1
225x1
255x1
Front Squat
1x5
185x5
Conditioning
25 burpees for time
1:05
Wednesday, January 12, 2011
Wednesday, January 12th, 2011 - Yup...
Back Squat
135lbs x 4
205lbs x 2
225lbs x 1
255lbs x 2
GH Situps
1x15
1k Row - 3:48 rx'd - 8.5 second PR
135lbs x 4
205lbs x 2
225lbs x 1
255lbs x 2
GH Situps
1x15
1k Row - 3:48 rx'd - 8.5 second PR
Tuesday, January 11, 2011
Tuesday, January 11th, 2011 - 250lbs is natural
Been farting around with squats. At least for the next 30 days, I'm going to squat 250+lbs every day.
Squat 1-1-1
135lbs/205lbs/255lbs
Shoulder notes...man my shoulders are toast today. That girly little shoulder workout yesterday, but me in soreness mode. My lats are tight...my triceps are tight...my biceps are tight. Going to see the ortho tomorrow.
Squat 1-1-1
135lbs/205lbs/255lbs
Shoulder notes...man my shoulders are toast today. That girly little shoulder workout yesterday, but me in soreness mode. My lats are tight...my triceps are tight...my biceps are tight. Going to see the ortho tomorrow.
Monday, January 10, 2011
Monday, January 10th, 2011 - Back Squat / Shoulder Press
Back Squat
1-1-1
185lbs/225lbs/250lbs
Shoulder Press test
3x5
55lbs x 5 reps
75lbs x 5 reps
80lbs x 5 reps
We'll see how she feels in the morning
GH Situps
2x10
1-1-1
185lbs/225lbs/250lbs
Shoulder Press test
3x5
55lbs x 5 reps
75lbs x 5 reps
80lbs x 5 reps
We'll see how she feels in the morning
GH Situps
2x10
Friday, January 7, 2011
Friday, January, 7th, 2011 - More blah...but decent blah I guess
Shoulder feeling a bit bothersome today. Even my supposed "good" shoulder felt a bit yuck today. On to the wod.
Would have liked to do some power cleans with the rest of the folks. Instead I was off in my little handicap corner doing deadlifts.
225lbs x 5
275lbs x 3
320lbs x 2
I wasn't really trying to accomplish much. It was nice to see that I can still pick up something heavy. I must say 320 did not seem challenging. Could have reps probably about 5-6 out. Makes me curious if 345 is really my max.
The non handicap wod called for
10 thrusters / 50 double unders
8/40
6/30
4/20
2/10
For the handicap like myself...
10 95lb front squats / 50 mountain climbers
etc.
4:02
Would have liked to do some power cleans with the rest of the folks. Instead I was off in my little handicap corner doing deadlifts.
225lbs x 5
275lbs x 3
320lbs x 2
I wasn't really trying to accomplish much. It was nice to see that I can still pick up something heavy. I must say 320 did not seem challenging. Could have reps probably about 5-6 out. Makes me curious if 345 is really my max.
The non handicap wod called for
10 thrusters / 50 double unders
8/40
6/30
4/20
2/10
For the handicap like myself...
10 95lb front squats / 50 mountain climbers
etc.
4:02
Wednesday, January 5, 2011
Wednesday, January 5th, 2011 - Blah deadlifts
So I tested out the shoulder, seeing as how it's been feeling alot better. Toyed with some very light bench presses...in the neighborhood of say....75lbs.
It felt fine. Thought lets see what this baby can do. I went for 1x135lbs. It's a very light weight. My 1RM is in the neighborhood of 225/230. The same little booger (left pec armpit area) flared up and told me to not go any further. Tisk tisk tisk...very fustrating.
So on to Dynamic Effort Deadlifts.
8x3 on the minute
205lbs
They felt decent. Not superlight, but not challenging....ahh at this point I'm just kind of like whatevs...
I'm missing the CFWC clubhouse. I don't mind working out alone, but it's nowhere near the same. It sucks being on the injured reserve slideline bench. I know everybody else is out there making rockstar progress and here I am doing deadlifts and squats. Yippy oh joy!
It felt fine. Thought lets see what this baby can do. I went for 1x135lbs. It's a very light weight. My 1RM is in the neighborhood of 225/230. The same little booger (left pec armpit area) flared up and told me to not go any further. Tisk tisk tisk...very fustrating.
So on to Dynamic Effort Deadlifts.
8x3 on the minute
205lbs
They felt decent. Not superlight, but not challenging....ahh at this point I'm just kind of like whatevs...
I'm missing the CFWC clubhouse. I don't mind working out alone, but it's nowhere near the same. It sucks being on the injured reserve slideline bench. I know everybody else is out there making rockstar progress and here I am doing deadlifts and squats. Yippy oh joy!
Sunday, January 2, 2011
Sunday, January, 2nd, 2011 - New Year, New Start
First day back at work for the new year. A new fitness initiative is kicking off at work this week. 22/35 guys have committed to start working out. I'll be less inclined ride the cookie wagon. I'll start cooking more at work also. So for dinner tonight...
Italian Sausage, cooked in pasta sauce w/ sliced green peppers and onion. Side salad of spinach and plenty of asparagus.
Front Squat
5-2-2-1-1-1
95lbs/135lbs/175lbs/200lbs/225lbs/235lbs (pr by 10lbs)
Italian Sausage, cooked in pasta sauce w/ sliced green peppers and onion. Side salad of spinach and plenty of asparagus.
Front Squat
5-2-2-1-1-1
95lbs/135lbs/175lbs/200lbs/225lbs/235lbs (pr by 10lbs)
Subscribe to:
Posts (Atom)