Re: Mike's Mad Log
 

[B][COLOR="Red"]20120724[/COLOR][/B]

[B]CFWU[/B]

[B]Strength[/B]
Press

5x105 warm up
5x135
3x155
1+x175

I did three reps on the last set.....Wendler says that you should attempt to max out on the last set, so I did so. It went up pretty easily.

[B]WOD[/B]
3 rds, 20 ea

Shrug 215#
dips
alternating KB Press 35#
Hammer strikes
KB Tric extensions 50#

[B]Endurance[/B]
12.05 miles in 1:00:57. My first mile was sluggish, to say the least (5:41)....But, I made up for it on the last one (4:27):bolt:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120725[/COLOR][/B]

[B][I]50 rope singles, 20 lunges and stretching[/I][/B]

[B]Strength[/B]
Back Squats

5x225 warm up
5x255
3x285
1+x315; did 4 reps :kicking0:
Next week is de-loading phase. I plan on doing chippers and metcon WODs related to the the core lifts that I've been focusing on with 5/3/1.

[B]Post WOD[/B]
6 rds on the bag
30:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120726[/COLOR][/B]

[B]REST DAY[/B] :snore:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120727[/COLOR][/B]

I woke up quite refreshed after my rest day. I felt like taking on the world but decided world domination could wait....:rofl: I was planning on doing a chipper WOD after strength training, but decided against it.

[B]Endurance[/B]
Warmed up with some calisthenics and a 800m jog.

3.4 miles in 28:04....:yikes: That may not be fast for a lot of folks, but I was blazing!!!! I did the initial mile in about 7:30 but broke down after that. My second mile always sucks, then I get my second wind.
All in all, a very good run.

[B][I]CFWU[/I][/B]

[B]Strength[/B]
DL
5x150
5x205
5x225
Deloading this week, so we'll see how the Wendler template is working out next week.

[B]Post Assistant Work[/B]
4 rds
10 Concentric-only box jumps ([url]http://www.youtube.com/watch?v=FSRvLP77QDo[/url] ) WSF
10 KBS 50#
20 Reverse crunches
10 Good morns 45#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120728[/COLOR][/B]

[B]Endurance[/B]

I decide to do the Spartan WOD which was to bike FAR.....This is a direct quote from the blog: "Go for a long bike ride. And by long, we mean really freakin' long." :rolleyes:
Well, I went as far as my legs would carry me. 16.4 miles in 1:26:03. I had planned to do 20 but didn't have the gas in the tank this morning.

[B][I]20 Cuban press 5# ea hand, shoulder disclocations and active stretching[/I][/B]

[B]Strength[/B]
Press

5x45 warm up
5x75
5x95
5x105


WOD
APAP, 40 ea

PP 95#
dips
FRPU (floor release push ups)
6:20

My body is toast right now! I will def be taking an icebath shortly and a nap....:yeahthat:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120729[/COLOR][/B]

[B][I]50 rope singles, 20 squat jumps and stretching[/I][/B]

[B]Strength[/B]
Back Squats

5x135
5x165
5x195

This was my last squat session for cycle one of my 5/3/1 version. Looking forward to Monday as I will take a rest day tomorrow. I feel really drained after a long day a few nights ago.....:yawn: I have to make sure that I'm recharged for what's coming next.:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120730[/COLOR][/B]

[B]REST DAY[/B]

My body was talking to me and I listened.....


[B][COLOR="red"]20120731[/COLOR][/B]

[B]Endurance[/B]
Warmed up with some calisthenics

10.1 mile bike ride in 49:45. It was an excellent day to be out!! Hopefully, it is like that tomorrow for my run.:D

[B][I]CFWU[/I][/B]

[B]Strength[/B]
DL
5x225 WU
5x255
5x295
5X330

I had to reset on the last two reps due to grip. I felt strong during this session. Plan to stick with the 5/3/1 training but actually work once a week with assistance exercises, and more metcons. I may begin doing the Spartan WODs.....:lightbulb

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120801[/COLOR][/B]

Well, the weather held up it's part of the bargain, so I went out for a little run. 77 degrees with a slight breeze made for a great start.

[B]Endurance[/B]

3.1 miles in 29:04

[B][I]CFWU[/I][/B]

[B]Strength[/B]
Press

5x95 warm up
5x125
5x145
5x160
I felt strong today:weight_l: I think that getting better sleep and cleaning up my diet a bit is paying off. That, and sticking to a better program.....

[B]WOD[/B]
3 RFT

20 Alternating KB Press 35#
10 burpees
40 Heavy bag strikes
10 Plyo push ups [url]http://www.youtube.com/watch?v=1x23VTqeYVc[/url] (WSF)
7:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120802[/COLOR][/B]

I am watching my daughter today, so had no time to run or bike....:( Next best option was to use the "FREE" CardioGlide that my eldest daughter brought home. Still looking to get myself a C2.

[B]Endurance[/B]
10 minutes on glider.

[B][I]60 rope singles, 20 lunges and stretching[/I][/B]

[B]Strength[/B]
Back Squats

5x185 warm up
5x225
5x255
5x290

Kinda struggled on the last two reps. I have been working on increasing my depth, and pushing my knees out more while descending.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120803[/COLOR][/B]

[B]ACTIVE REST DAY[/B]

[B]Endurance[/B]

6.18 mile bike ride in 31:41

4x15 SU
4x10 K2E
4x20 9# med ball SU on exercise ball
4x 30:30 planks

Finished off with stretching and icebath.