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Thread: ColoWayno's log

  1. 10-23-2012, 08:55 AM #911
    ColoWayno
    ColoWayno is offline Member
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    Tuesday (196.5)
    Short walk, 10 minutes of sunshine.

    Planning on mostly resting today... a short walk maybe.
    Last edited by ColoWayno; 10-23-2012 at 12:53 PM.
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  2. 10-24-2012, 08:55 AM #912
    ColoWayno
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    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.
    Last edited by ColoWayno; 10-24-2012 at 04:43 PM.
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  3. 10-25-2012, 08:04 AM #913
    ColoWayno
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    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)
    Last edited by ColoWayno; 10-29-2012 at 11:06 AM.
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  4. 10-27-2012, 02:36 PM #914
    ColoWayno
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    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.
    Last edited by ColoWayno; 10-27-2012 at 08:19 PM.
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  5. 10-29-2012, 10:19 AM #915
    ColoWayno
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    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.
    Last edited by ColoWayno; 10-29-2012 at 06:30 PM.
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  6. 10-30-2012, 09:16 AM #916
    ColoWayno
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    Tuesday (197)

    Short walk, 10 minutes sitting in the sun like a lizard.
    Last edited by ColoWayno; 10-31-2012 at 10:28 AM.
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  7. 10-31-2012, 10:28 AM #917
    ColoWayno
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    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.
    Last edited by ColoWayno; 10-31-2012 at 07:50 PM.
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  8. 11-01-2012, 08:34 AM #918
    ColoWayno
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    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.
    Last edited by ColoWayno; 11-01-2012 at 12:42 PM.
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  9. 11-01-2012, 02:06 PM #919
    ColoWayno
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    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.
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  10. 11-02-2012, 11:03 AM #920
    ColoWayno
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    starting strength coach development program
    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.
    Last edited by ColoWayno; 11-02-2012 at 11:06 AM.
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