ColoWayno's log

[ColoWayno]

Friday (192.4)

Walked to the water tower on Blodgett using the service road then walked down using the much steeper shortcut... just in case I find myself getting talked into climbing another 14'er this year, my knees suffered the most on the descent. Pulse rate was around 145 near the top. The trip was about 30 minutes total.

Food
Breakfast: 2 eggs, 12oz whole milk
Lunch (Recovery): 16oz whole milk
Snack: apple slices with peanut butter
Dinner: 8 oz steak, sweet potato fries, veggies, salad, beer
Snack: 12oz milk, tea with creatine, some dark chocolate, 1 cup cottage cheese

[ColoWayno]

Saturday
Oly practice
Hang power snatches, 25 minutes
Squats
4x5x260
Press
3x5x132.5
Deads (RH Sup)
1x6x320
Dips
3x5xBW+35
pull-ups
1x3xBW+35
Prowler pushes
8x20 yards, +20 on grass

Then moved a giant fridge... Yea!

The 5th reps on the last two press sets were ridiculously hard and slow. I might weigh my bar at home to see if this is an all time PR, it's gotta be close.

I don't really care about volume PR's, but just FYI today was probably also a volume PR for Deads and Squats.

[ColoWayno]

Sunday (195.2)

Moved more appliances today. I'm glad Monday is a light day.
Hammies are very sore today.

[ColoWayno]

Monday (193.4)
Hang snatches
2x2x65, 8x2x75
Bench
1x5x185

Corlea
Bench:2x5x42
BW Squats:3x5

On the vitamin I today. Light stuff tonight, whew!

I think I made some improvements in my snatch technique. I'll probably post a form check soon.

http://www.youtube.com/watch?v=HmrumqoNsZ8&sns=em

[ColoWayno]

Tuesday (191.4)

Walked on the Blodgett service road to the water tower. It took about 31 minutes total, 15 minutes to get to the top. HR near the top 150-155.

I'm starting to get a little tired and achy: legs, right shoulder, and in general. I have a massage tonight. After tomorrows intensity day I think I'll take a complete rest day and try to move as little as possible. And eat, too.

[ColoWayno]

Wednesday (193.4)
Squats
2x3x285 (lunch time workout)
Press
2x3x142.5 (maybe some kind of PR)
Power Clean
Just some hang cleans
Pull-ups
3x12xBW

Yea! I get to add weight and go back to 8's on pull-ups.
I was really too tired to put much into those hang cleans.

Intensity day today. I'm feeling a little better after that massage and an epsom bath. I haven't been taking Ibuprofen for a while. I've got some messed up calves and I should probably be foam rolling those daily. The therapist was using moderate to heavy pressure on them and I about jumped off the table. I had to tap out once.

[ColoWayno]

Thursday (194.4)

Do Nothing Day.

I already forgot to take the elevator at work.
Took the elevator after lunch.

Foam rolled a bit before bed.

[ColoWayno]

Friday (194)

I'm gonna get out in the Sun today. Easy walk.

Walked the same old service road. I took it as easy as I could but it's still a climb of 350' or so. Soon I'll have a bit of a tan.

[ColoWayno]

Saturday (196)
Oly practice
Hardly any, hang snatches with the bar
Squats
4x5x260
Bench
4x5x202.5 (volume PR, yea!)
Deads
1x5x325 (30 seconds after thinking the last rep would kill me I was mad I didn't crank out 1 more)
Dips
3x5xBW+35
Conditioning
Prowler pushes: 8x25 yards @ +20 on grass

Foam rolled.

Food
Glass of milk before getting out of bed
Breakfast: 2 eggs, 12 oz milk
Recovery: 36 oz avocado and banana shake
Lunch: 8 oz grass fed burger patty with 1 egg and 1/2 avocado, 12 oz milk, tea with creatine
Dinner: Leafy green salad with chicken
Snack: 3/4 cup cottage cheese

[ColoWayno]

Sunday (192.8)

I slept in, weighed in really light. I ate, I swear.

Massage today.

Food
Breakfast: 5 eggs, 3 strips bacon, 12oz milk
Lunch: salmon, leafy green salad with 1 egg
Snack: orange slices with cinnamon, creatine tea
Dinner: chicken, green beans