Sunday, no marathon sess!

Walked to the gym, it was really friggin' cold.

Basically just wanted to keep moving, get a sweat going and do some stretching and foam rolling.

Back Squats  135 x3 x 5 sets       s.s    Body Rows x 15 x 5 sets

Bench 135 x3 x 5 sets                 s.s     Box Jumps x 3 x 3 sets

Circuit:     95lbs x 3 sets of Front Squats x 8, Push Press x 8, Cleans x 8 

30 mins on tread

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SO READY TO SMASH SOME WEIGHTS!!!  Counting down....



Let it be Wednesday already!!!

Friday, Mar 25th

Split up my cardio into 30 min sessions throughout the day

Dynamic warm up

DE Bench no bands                        s.s                 Pull Aparts x 15/set
115lbs x 3, this was too light..
135 x 3 x 9 sets, narrow, med, wide grips

Seated Rows                                    s.s                   Side Bends
100lbs x 15                                                              65lbs x 15/side x 3 sets
        " x 15
        " x 12

                                      Blast Strap Push ups x 15 x 3 sets


YTWL's                                    s.s                     DB Curls 25lbs x 10/arm


                             Side Raises 15lbs x 10
                                                10lbs x 10 x 2 sets  


      

Squat Deload

40 mins on tread, dynamic warm up with many interruptions

Deload Squat                       s.s.                      Decline Sit ups x20 x 4 sets
135 x5
155 x5
175 x5
185 x5

Leg Press                         s.s                            Back Extensions
3 plates/side x 15 x 3 sets                                 25lbs x 15 x 3 sets

B.W. Split Squats x 15/leg each set      

....     

                    

Deload.  Getting 'er done.  

Here is an awesome song for your listening enjoyment....Love this track.

Tuesday Training with UF Member in the Prior!

20 mins on Tread, Dynamic warm up

5/3/1 Bench Deload (boring)     S.S.  Face Pulls   60lbs x 20 x 4 sets
135 x 5 x 5 sets

Deload DL's                          S.S.  Dips 3 sets of 12
225 x 5 x 5 sets

Chins                             S.S.            Lateral Raises   10lb plate x 15 x 3 sets
x10
x 8
x 8

                     Rope Push downs 60lbs x 15 x 3 sets


Instead of doing my usual boring treadmill cardio, I have decided to hit up BC tonight.  Look out ladies!

Squat and Bench Openers Practice

30 min walk to the gym, dynamic warm up

Squat
135 x6
185 x5
225 x3
275 x1

Suit on
315 x2
365 x1
390 x1 wraps on
390 x1 "
390 x1"

The last rep was both my deepest and fastest rep of all three singles.  I feel a big squat coming on!

Bench
135 x5
165 x3
185 x1
New shirt
245 x1 to a 2 board
285 x1 -had to work a little
280 x1 -bit of a low touch
Old shirt
255 x1-long wait in the bottom, wouldn't settle
260 x1- BLASTED it
260 x1- BLASTED it again

So, basically I have decided that a 285 opener in my new shirt is too much work for an opening lift.  Plan is to open with the old shirt, smash it, then possibly go to the new shirt for a third attempt.  I don't want to add anymore variables to this lift as it is already so damn stressful.

Finished with a 30 min walk home, which was much colder than my walk in!

Friday night sess

30 mins of tread and dynamic warm up

DE Bench with red bands
120lbs x 9 sets of 3 reps
Wide, narrow and medium grips

DB Incline                    s.s                 DB Rows
50lbs x 10                                          70lbs x 10/arm
55lbs x 10                                           70lbs x 12/arm
60lbs x 8                                             70lbs x 12/arm

                     DB Power cleans
                    15lbs x 10
                     15lbs x 15
                     15lbs x 10

DB Extensions drop set  30lbs x 10, 20lbs x 10, 10lbs x 10

Finished with 30 mins on tread.

This sess started out pretty blah.  After working all day sometimes it is hard to get into the right frame of mind to smash some weights, and at the end of a long week no less.  Also, this is not a very exciting training day, it's very low key. 
So, after the first set of blahness, I decided to take the Ipod off of the stereo, plug my head phones in and really give it.  Times like this I always think of a certain quote....

....."Somewhere in the world someone is training when you are not. When you race him, he will win."  ....

And really, when you are training like a pansy, someone out there is training harder, right?
...

Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price. ~ Vince Lombardi

90 mins of cardio today, Squat and Bench opener practice tomorrow.

...

Almost time for a new lucky squattin' shirt...

St. Patty's Day...Great day for squattin'!

20 mins on tread & dynamic warm up with some extra attention to hip stretching

5/3/1 Squats
135 x 8
225 x 3
245 x 5
280 x 3
310 x 2 PR

Well, it was supposed to be prescribed reps, but 1 felt good and basically I got greedy.  Had to work a little for #2, but it was worth getting in trouble for!

Rack Pulls
315 x 5
365 x 5
405 x 3
405 x 3

All accessories were done with an added 7.5lbs in a weight vest...

Box Jumps (31.5")              s.s                GHR's
x3 x 3 sets                                               x15
                                                               x12
                                                               x15

                         GHR Sit ups
                         red band x 20
                         x15 + 5 no band x 2 sets

Front Squats 135lbs x 18 reps right into Leg Press 4 plates/side x 20 reps

I wanted 20 reps on the Front Squats, but I started to lose bar positioning, oh and my legs started to not work.

Finished with 30mins on tread and 10 mins on stair climber.

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