Re: Mike's Mad Log
 

[B][COLOR="Red"]20120712[/COLOR][/B]

[B]REST DAY[/B] :yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120713[/COLOR][/B]

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

[B]Strength[/B]
Press

6x135
6x155
3x175
1x195 (f)
1x185 (f)
1x180

I definitely need to regain my press strength.....

[B]WOD[/B]
5 RFT

5 Press 105#
10 Hammer strikes
15 DB shrugs 55# ea hand
5:35

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120714[/COLOR][/B]

I got a late start today due to supporting my wife at a two hour Zumba event. Got a mini WOD in by running around snapping pics for her....:p

[B]Endurance[/B]

Completed a 10.25 mi bike ride in 49:30. I didn't feel like I was moving any faster than my usual pace but I beat my fastest 10 mile time by 17 seconds...:bolt:

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

I've been spoiling myself by working out in the a.m. or at night when it's cool. Well today, I think Satan was sitting in my garage fanning the flames as I worked out.....:smiley_ev Forgotten how much the heat can sap your energy.

[B]WOD[/B]
3 rds

6 OHS 95#
10 Box jumps
10 Dips
10 KB snatch 50#

The OHS weren't that difficult. I know that the weight isn't anything to write home about, but I usually have troubles with that exercise. One note was that I gripped the bar at the collars instead of my normal point.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120715[/COLOR][/B]

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

I decided to begin the Wendler 5/3/1 this workout week. I haven't really follow any particular programming, and it was suggested that I do so. My deadlift progression has stalledand I need to kick start it. Let's see how it goes....

[B]Strength[/B]
Deadlifts

5x200 as warm up
5x240
5x280
5x310

[B]WOD[/B]
4 rds

6 KBS 70#
6 Good mornings 65#
10 Hip bridges 155#
10 Back extensions
I used these exercises as assistance movements to the DLs.

[B]Post WOD[/B]

4x15 K2E
4 rds 50 heavy bag strikes followed by 50 rope singles
5:35

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120716[/COLOR][/B]

[B]Endurance[/B]

14.7 miles on the trails this morning. Completed the ride in about 1:07.

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

[B]Strength[/B]

Press
5x120
5x135
5x150

I didn't have time to complete any assistance exercises tonight....It's week 1 on 5/3/1, so I have time to make it up.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120717[/COLOR][/B]

REST DAY :yawn:

I was so beat that I forgot to log in last night....:o


[B][COLOR="red"]20120718[/COLOR][/B]

[B][COLOR="Black"]Strength[/COLOR][/B]
Back Squats
5x185 warm up
5x210
5x255
5x285

[B]WOD[/B]
2 Rds
10 3 sec bottom hold squats 185
18 lunges
20 step up 24"

[B]Endurance[/B]
I didn't feel like running today, so I went to agility class. Smoker!!!!:evilsmile

33 station with 40 seconds per

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120719[/COLOR][/B]

[B]Endurance[/B]
3.07 miles in 28:53

This is my 2nd DL cycle of my accelerated 5/3/1 template. I don't/haven't been doing bench presses, so I decided to do each of the other lifts every third day or so.....

[B][I]10 "Ride it downs" 50# KB, 100 rope singles and 10 hip bridges 185#[/I][/B]

[B]Strength[/B]
Deadlifts

5x225 as warm up
5x275
5x300
5x340

NOTE: I was supposed to do 3 reps.......:D Felt strong though. I only had to reset once for the last two reps of set three; more grip problem than anything.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120720[/COLOR][/B]

[B]Endurance[/B]

10.35 mile ride in 53:31.

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

[B]Strength[/B]

Press
5x95 as warm up
3x125
3x150
3x170

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120721[/COLOR][/B]

[B]Active Rest Day[/B]

7 mile bike ride with the wife and daughters, then 10 minute ab session and stretching.


[B][COLOR="red"]20120722[/COLOR][/B]

[B][I]50 reverse leg extensions, 50 jumping jacks, 50 rope singles and stretching[/I][/B]

[B]Strength[/B]
Squats
3x205# WU
3x225#
3x285#
3x310#

[B]WOD[/B]
3 rds

5 Front squats 225#
15 Good mornings 75#

I am enjoying my version of the 5/3/1. I'm conducting the three major lifts every 3-5 days. I'm recovering a lot faster, and can feel some gains. I do need to clean up my diet some and get more rest.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120723[/COLOR][/B]

[B]Endurance[/B]

Ran 3.05 miles in 29:46. Got a late start and running in 90+ degrees sucked....:p

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

[B]Strength[/B]
Deadlifts

5x225 as warm up
5x285
3x315
1x360

[B]Post WOD[/B]

3X30 SU
3X15 Back extensions
3X30 crunches