Saturday, September 23, 2017

''Lily''...

2 rounds for time

15 Back Squats 185

Run 1 Mile

23:35

* 15 unbroken round one & 8/7 round two

*Back squats from the rack *

RX was 245/175

Friday, September 22, 2017

Heavy German Volume Training - Chest/Back...

Bench Press - 7x10 @ 180lbs

Pulldowns - 7x10 @ 120lbs
Incline Bench Press - 3x8 @ 140lbs
Wide Cable Row - 3x10 @ 140lbs

* Finished with 1 deadlift @ 315 OTM for 10 minutes.

Thursday, September 21, 2017

210 Russian Kettlebell Swings & 20 Hill Runs...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

38:09 Rx

9 second lifetime PR! (May 23, 2017)
5:22 better than last time! (September 7, 2017)

Max HR - 189
AVG HR - 168

210 Kettlebell Swings and 4000m of running.



Monday, September 18, 2017

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 135lbs

A-2 Curls - 10x10 @ 85lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out:  KB Upright Row - 3x10 @ 32kgs (70lbs)

Sunday, September 17, 2017

StrongLifts - A...

Squat - 5x5 @ 250lbs
Bench Press - 5x5 @ 195lbs (pause on some)
Inverted Row - 3x failure - 25, 22, 18 - 65 reps
Push Up - 3x failure - 50, 43. 37 - 130 reps

Friday, September 15, 2017

StrongLifts - B...

Squat - 5x5 @ 245lbs
Overhead Press - 5x5 @ 125lbs
Deadlift - 1x5 @ 315lbs
Chin Ups - 3x failure - 25, 17, 15 - 57 reps

* Squatted 315lbs for a singe (twice!). AFTER 5x5 @ 245lbs. Current 1RM is 336lbs. Not for long!


Tuesday, September 12, 2017

StrongLifts - A...

Squat - 5x5 @ 240lbs
Bench Press - 5x5 @ 190lbs (pause on some)
Inverted Row - 3x failure - 20, 18, 18
Push Up - 3x failure - 45, 40, 40

Sunday, September 10, 2017

StrongLifts - B...

Squat - 5x5 @ 235lbs
Overhead Press - 5x5 @ 120lbs
Deadlift - 1x5 @ 295lbs
Pull Ups - 3x failure - 20, 18, 15 - 53 reps 

Friday, September 8, 2017

StrongLifts - A...

Squat - 5x5 @ 230lbs
Bench Press - 5x5 @ 185lbs (pause on some)
Inverted row - 3x failure - 18, 15, 13
Push Up - 3x failure - 40, 35, 30

Thursday, September 7, 2017

210 Russian Kettlebell Swings & 20 Hill Runs...

I had some time before work this morning and wanted to work up a sweat before I left. #MissionAccomplished

So I did this in the driveway:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Unbroken Russian Kettlebell Swings (53) * 200M Run after each set (100M down hill and 100M back)
43:31 Rx (Last time - 41:45)
(I am 100% sure I repeated a round in the mid-teens around round 14 or 15. That won't happen again!)
Max HR - 186
AVG HR - 168
210 Kettlebell Swings and 4000m of running.



Tuesday, September 5, 2017

StrongLifts - B

Squat - 5x5 @ 225lbs

Overhead Press - 5x5 @ 115lbs

Deadlift - 1x5 @ 275lbs

Chin Ups - 3x failure - 22, 15, 13 - 50 reps 

Monday, September 4, 2017

German Volume Training - Chest/Back

Decline Bench Press - 10x10 @ 135lbs
Foot Elevated TRX Row - 10x10
Incline Press - 3x8 @ 135lbs
Wide Grip Pull Ups - 3x10

Sunday, September 3, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 30lbs

A-2 Curls - 10x10 @ 80lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Upright Row - 3x10 @ 14kgs (30.8lbs)