Finally got into the gym today. This was the first workout since Friday…unless helping bury our dog counts as a workout 
Things just keep getting better and better.
ohp
45x10
65x5
75x3
85x3
super set
bbb ohp 45x10x3
bb curl 45x10x3
metcon as many rounds as possible in 10 minutes
10 fat man rows
10 pushups
10 bw squats
10 jumping jacks
6 rounds
nice lifts!
[quote]Achilles of war wrote:
nice lifts![/quote]
Thanks. They don’t seem very nice at the moment though…
My first deload workout is tomorrow. I wanted to do some conditioning today and decided that even though I’m squatting tomorrow, Ima kick my own ass today anyway.
foam roll for about 15 minutes
*my time has been limited lately and foam rolling has been one of the first things to get cut. As a result, I can tell exactly where the knots are and sitting in class for 3+ hours is killing me. This was niiiice.
Conditioning
8 trips
sprint down field, 10 burpees
4:16ish
We did sprints on one of the community sports fields. I’m not 100% sure about the distance. They use the fields for different things and I’m not really sure how the field is marked. I should probably know field markings better than I do. Basically, we ran from goal line to goal line and did burpees in the endzone.
Im just starting sprints -.- no fun. Are your Buckeyes going to be able to beat the Canes this weekend?
[quote]Achilles of war wrote:
Im just starting sprints -.- no fun. Are your Buckeyes going to be able to beat the Canes this weekend?[/quote]
I have no idea whats going on in college football right now so I’m unable to give an even halfway intelligent response. I’m going to go with the only reasonable answer I can think of. The Buckeyes are going to annihilate everyone. Forever.
“deload”
ft squats
45x10
65x5
80x5
95x5
bench
45x10
60x5
70x5
85x5
back xt
45x10
*switch to single leg
0x10x1
15x10x2
cry.
hanging leg raise
10x3
Considering conditioning session later. Also considering retail therapy. Or paper writing. Decisions decisions…
[quote]Achilles of war wrote:
Im just starting sprints -.- no fun. Are your Buckeyes going to be able to beat the Canes this weekend?[/quote]
Judging from the way UM played against Maryland, I think it’s going to be the Buckeyes coming out on top. That is, if the week 1 OSU shows up vs. the week 2 OSU.
Or something like that. I’m back in the gym after a week long deload. The plan was to get 3-4 workouts in as my deload, but what actually happened was I got one squat workout in and spent the rest of the week doing homework. Fun.
squat
45x10
95x5
135x5
145x5
165x5
185x5
bbb ft sq
75x10x5
single leg back xt
10x15x3
stolen WOD
squats: 80, 60, 40, 20
situps: 40, 30, 20, 10
pushups: 20, 15, 10, 5
time = 18:56
Every time I take time off from back squats I swear I’ll never do it again, and then I eventually do it again. I felt rusty. Things felt pretty heavy.
There was a WOD left on the whiteboard of the room I was in the last two days and I decided to try it out. I hit my stopwatch at the beginning of the workout and realized it hadn’t actually started until I finished the first round. Fortunately, I started a song right at the beginning so I had a rough idea about what my time was.
[center]5 Week, Cycle 2[/center]
bench
45x10x2
85x5
100x5
115x6
“illegal” wide
75x10x3
db row
60x10x5
db curl
25x10x3
ropes
tabata intervals: 20 on/10 off for 6 min x2 (12 min total)
I’ve had a thing for RATM lately. Specifically this song. I usually skip to about 4 minutes in. I feel like that probably says something about me.
I’ve been listening to Rage for ages - perfect gym sound. set myself up and rip it off the floor.
glad to know the beats is back BG.
I used to listen to Rage a lot but I got a new computer and iPod a while back and a lot of the music just never made it. I had to get my CDs out. I think there’s a lot of stuff that would make good gym music that I totally forgot I had.
Wanted to do something last night but it’s been raining a lot lately and I didn’t want to run on a wet hill (or in the rain possibly) and the gym was closing soon. On the way home I got it in my head that running a mile was an excellent idea. So I went to the gym totally pumped…
mile run 10:10
Every once in a while I have a little hope that the crap that I do will make running more than 25 feet less horrible and I always turn out to be wrong. I thought I was going to die and laid around moaning about puking for about 15 minutes afterward.
I don’t know how people appear to be taking these long effortless strides for miles and miles. I look like I’m wearing cement shoes. Ok maybe I do know how…they actually run…
deadlift
135x5
165x5
190x5
215x7
SH and I were discussing what to do for accessory work and conditioning stuff today when he decided I should do the bootcamp class that a friend was going to teach in 15 minutes. So that’s what I did. And I can’t remember the last time I got this sweaty.
Bootcamp involved:
1 lap around the gym
5 sprints
too many walking lunges and squats
50 ropes
50 fat man pullups
50 50 clean and press
50 sit ups
50 jumps
bear crawls
burpees
50 bb curls
Yesterday’s workout:
ohp
45x10
55x5
65x5
75x5
seated db ohp
25x10
30x10x2
pull ups
mini x5x4
more attempts at kipping 3x4ish
skulls
40x10x3
db lateral raise
10x10x3
conditioning (3 rounds for time–17:59)
bear crawl, 10kg kb twist x10
bear crawl, burpees x1010
bear crawl, 20kg kb thruster (10 per hand) x10
I didn’t push beyond the Rx’ed reps for ohp because of the 50 presses I had done on Tuesday. I wouldn’t have planned it that way, but it wasn’t my workout to plan and if I was going to do it, I was going to do the whole thing.
I need to do more stuff for tris.
squat
45x10
95x5
135x3
155x3
175x3
195x5
ft sq
75x10x5
*hang cleaned last two sets. must start doing this from now on.
bench(technique work)
75x5
85x5
95x5
lunge
14kg x20x4
*holding kb at chest
kb swing
24x15x3
attempted turkish get ups for fun
leg raise
12x3
bootcamp sounds helish. How long did it last?
[quote]nlmain wrote:
bootcamp sounds helish. How long did it last?[/quote]
It was about 45 minutes. The best (worst?) part of the class is the girl that teaches it. She’s this teeny little thing that’s always happy and upbeat. She did all the stuff we did and barely broke a sweat. The more I train around her, the more I’m convinced that she’s actually a machine.
bench
45x1
95x3
110x3
120x4
“illegal wide”
75x10x2
bb row
135x10x3
By this time I had lost my mojo and decided I would do my accessory work and conditioning tomorrow.
Yes she has swagger! Do you have meet planned ?
[quote]lil power wrote:
Yes she has swagger! Do you have meet planned?
[/quote]
No ma’am. I’m still shooting for something in March/April as long as training goes ok. School/work has been making everything kinda sucky and unpredictable lately.
I got out of class early today and went to the gym afterward. Did about 40 minutes of a yoga class, and left when they started using swiss balls for abs and hamstring curls. I took the class to stretch. Not to do abs and shit.
Also…
hills x6
deadlift
135x5
180x3
205x3
230x6 woot!
back xt
45x12x3
v crunch thing
10x3
blargh (as many rounds in 20 min)
kb swing 18kg x20
box jumps 18in x10
7 rounds in 17:30
I kinda crapped out at the end thinking that my time was almost up and rushed to finish the round. Turned out that I actually had about 2 1/2 minutes left but I didn’t really have it in me at the time to start over again. I’m such a quitter 
nice work on the deads 