AM Wo
BP up to 305 x2 then some singles
Milis up to 175X2,2,2
PM
Squats and pu and dips
WO
BP up to 325 nice solid pause at the bottom.
Some dips 15,12,12
ran 2 miles temp 35 first day in a month I didn’t have to torch the bar before lifting.
Sounds like you’re over the flu, good going.
Cav- yeah it wasn’t very long. I am shifting my w/o trying to include some aerobic and anaerobic. Along with what I have been doing.
AM W/O Ran 5mi 1:08 over some snowy trails, if I had known how much snow was on them I would not have run it. temp 10 and sunny.
PM squats
Yesterday DB BP 100#ers 1 set 0f 17
Mili BD 75#ers 1 set of 14
clean and jerk 155 3 sets of 5 with 30sec breaks Owe.
tri extensions
Pull ups and Chins 2sets of 5 each
Today
Squats 135X10
205X10
255x10
305x6
345x1
375x1
No safety rake so stopped there rest 10 mins then
Ran 2 miles
[quote]Dude623 wrote:
AM W/O Ran 5mi 1:08 over some snowy trails, if I had known how much snow was on them I would not have run it. temp 10 and sunny.
PM squats[/quote]
Did your AM run not affect your squats in the evening?
I find that rather than being detrimental, a morning session (normally a bike ride for me) actually improves my evening workout, almost like a really thorough warm up.
I’d be happy to be able to just run 5 miles, let alone up snowy trails.
[quote]Dude623 wrote:
Today
Squats 135X10
205X10
255x10
305x6
345x1
375x1
No safety rake so stopped there rest 10 mins then
Ran 2 miles
[/quote]
Safety rake! LOL
Sounds like you’re taking your work home with you.
We can all use a safety rake. So when you step on it, it doesn’t fly up and smack you like a regular rake.
CAV LOLOL!!! thanks It helps clear the mind you betcha.
Brett I am definitely thinking SPRING (we still have a lot of snow on the ground).I feel the same way about the AM W/O as a WU for the PM WO. You just will not get a pr or anything near peak in the PM but it is a good 1-2 punch to the system.
Need to slow the running down a bite so swam 1500m this morning with 15 yo son, he is getting ready to take the red cross life guard course.
BP , dips, milli’s
swim 800 meters.
BP 100# db 18,10,8 3 mins apart 18 was PR I think
dip BW+50 5,5,5
pu’s and chins
tri extensions
2 hrs later swim, 1000meters crawl.
Hike 3 miles 42 minutes with 50# pack
PM W/O
OH press 5x5 with 165
pull ups 10
weighted pull downs to mid chest with 180 10,10,10
lats
tri extension pull down 12,12,12
DL tabata with 315 til tired around 5 mins
DB BP 16,12,10,6
pull ups
dips
millis
yesterday some bp
today AM ran 2 mile
How are you doing all the running? Has Michigan been spared the snow and ice?
Up until yesterday it was difficult, but after the last two days most of the roads are clear. Just move fast to get out of the way. The trails should be open in a week, I was going to go for a trail ride in the AM on saturday.
PM W/O cleans 135# 100 times in 16:05 not bad but not good either.
Bike 5 miles
Squats
barx10,135x10,205x10,255x10,305x10,325 paused x2,345x2,355x5
starting to do volume again.
One more post to get to 500 !