Tuesday (196.5)
Short walk, 10 minutes of sunshine.
Planning on mostly resting today... a short walk maybe.
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Tuesday (196.5)
Short walk, 10 minutes of sunshine.
Planning on mostly resting today... a short walk maybe.
Wednesday (#4 - finishes the 4 week cycle)
Squats
8x205 (L)
Bench
5x1x240 (I)
Pull-Ups
5xBW+47.5 (I)
Got this done over lunch to avoid cold weather.
Ends up I'm working overtime again. Will take a 4 day weekend here pretty soon.
Weather is moving in. I may end up at the YMCA and on the bike for conditioning.
Thursday (196.5)
Reminder:
1) Snatches, Squats (V), Bench/Press (light)
2) Bench/Press (V), Squats (light), Pull-ups(V)
3) Squats (I), DL, Bench/Press(light)
4) Power Cleans, Bench/Press (I), Pull-ups(I), Squats (light)
Saturday (195) (#1)
Snatches
5x2x127.5
Squats (V)
2x5x275, 10x235
Press (L)
7x115 (press day is Monday, I hope I feel stronger than this)
Prowler
4x50 yards
A neighbor came and tried the prowler so I got some extra rest time.
Monday (196.5) (#2)
Press
3x5x132.5, 8x120 (V)
Squats still pretty sore, went very light
3x135 (L)
Pull-Ups
2x9xBW+12.5
Took a mile long walk in the Sun.
Tuesday (197)
Short walk, 10 minutes sitting in the sun like a lizard.
Wednesday (196) (#3)
Warm-Ups
2 rounds (heavy bag, box jumps (10), dislocates (10), pull-ups (3))
Squats (I)
5x1x320
Bench (L)
8x185
Deads
5x365 (ties PR)
Short walk, sun.
Thursday (198)
Conditioning
1/2 mile run in 3:48 (yea! broke 4:00), 1.5 mile walk.
I'm heading up to the mountains for the weekend so I'll try to get Saturdays work done tomorrow before I leave.
I'm using the 1/2 mile as a simple and consistent way to measure progress for conditioning (It's a little hard to do with the Prowler, especially when pushed on grass). Here's what I've got:
10-11 4:57
10-19 4:03
11-01 3:48
Now something like 80% of that improvement is probably just getting used to running again, but I think further improvements will be mostly from better conditioning.
Friday (196) (#4)
Press (I)
5x1x152.5
Pull-Ups (I)
5xBW+50
Squats
8x225 (L)
Missed another power clean workout, have to get out of Dodge.