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Re: Mike's Mad Log
[B][COLOR="Red"]20120702[/COLOR][/B]
[B]Endurance[/B] I set out to run 4 miles but it turned into a three mile run with a one mile power walk.....My knee was on fire at 2.5, so I called it quits because I do not want another injury. [B]Strength[/B] Deadlifts 10 195# 8 215# 6 230# 4 245# 2 260# [B]WOD[/B] 4 rds 10 Good mornings 45# 6 DL 235# 4 KBS 70# |
Re: Mike's Mad Log
[B][COLOR="Red"]20120703[/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120704[/COLOR][/B]
[B][I][COLOR="Red"]Happy Independence Day!!!![/COLOR][/I][/B] [B]Endurance[/B] I rode along the San Antonio River this morning, and it was a great ride!!! I wish they would complete the trail because it was scenic and relaxing. I got a chance to see some of the missions (The Alamo especially) which I haven't been to since I was a kid. It did relieve some of the soreness from the past days.... Rode 12.01 miles in 1:01:12. [B]Strength[/B] Front squats 10x 225# 5x 245# 1x265# I was feeling really good considering I had biked 12 miles but I proceeded to increase the weight. Hit a new PR of 295#!!! That was 10#s more than my previous back in February. I beleive that I have more in the tank but I'll save that for another day ;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20120705[/COLOR][/B]
[B][I]50 rope singles, 20 lunges and 10x 135 DLs[/I][/B] [B]WOD[/B] 20-15-5 RDL 185# KBS 50# Good mornings 60# [B]Post WOD[/B] 6 rds 30:10 on the heavy bag |
Re: Mike's Mad Log
[B][COLOR="Red"]20120706[/COLOR][/B]
[B][I]CFWU [/I][/B] [B]Strength[/B] Press 7x135 5x155 3x175 1x195 I felt pretty good doing these lifts but have to focus more on shoulders and pressing....I was only 10# under my 1RM and wasn't sure if I could even heave the load up. [B]WOD[/B] 5 rds 5 PP 155# 10 PU 10 KB Press 50# ea hand [B]Post WOD[/B] 3X15 DB shrugs 55# |
Re: Mike's Mad Log
[B][COLOR="Red"]20120707[/COLOR][/B]
I began my 12 mile bike ride at The Alamo. Nice motivator and 76 degrees was an ideal temp this morning! The trails weren't too crowded and made for a great ride. Completed the ride in 1:04:27. [B]Strength[/B] Back Squats 1-1-1-1-1 295-305-325-345-355 I felt that itch, so I added another 10#s and nailed it!!!! :highfive: New PR of 365#!!!! I was so stoked that I outdid my previous lift by 25#s. Hard work does pay off..... [B]WOD[/B] 3 RFT 3 Back squats 225# 6 Squat jumps 9 Lunges 45# 3:09 [B]Post WOD[/B] 6 rds on the heavy bag 40:10 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120708[/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120709[/COLOR][/B]
[B][I]CFWU[/I][/B] I was so tired this morning that I didn't have the energy to go biking or running.....My little girl is sick, and my wife had a minor bout with vertigo, so we were all up pretty late. I still wanted to get some training in today. The following is what I came up with; I had to walk laps in the garage for the farmer carries..... [B]WOD[/B] 6 rds 60ft Farmers carry 90# 10 SU 10 DU 10 Ball slams 15# [B]Post WOD[/B] 4 rds on the bag 60:15 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120710[/COLOR][/B]
[B]Endurance[/B] With a continuous clock: 30 seconds max effort burpees to max effort rope singles. I completed 8 sets!!!:yikes: [B]Skills[/B] Worked on my clean technique tonight. I spent 5 minutes on each weight: 75, 135, 165, 185 and 205 I can still feel that I'm pulling too much with my arms.....:shrug: Additionally, I am overthinking the movements. More practice will bring muscle memory just like when I was on active duty. I'll keep after it...... |
Re: Mike's Mad Log
[B][COLOR="Red"]20120710[/COLOR][/B]
[B]Endurance[/B] Ran 3.2 miles in 28:49. My knee wasn't aching and it was a relatively flat course. I may have to do some more running....:rolleyes: All of these thunderstorms have flooded out the trails, so I won't be able to bike for a few days. I may do another agility class to tide me over. [B]Strength[/B] Deadlifts 8 225# 8 235# 6 245# 6 255# 4 265# 4 275# [B]WOD[/B] I wanted to try some new exercises and saw deadlift jumps on a vid.... 3 rds 20x135# [B]Post WOD[/B] 8 rds on the bag 30:10 3x 30 K2E :eek: |
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 |
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. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120804[/COLOR][/B]
I feel as though my endurance has been slipping lately, so I went with a metcon to see if my suspicions were correct.... [B][I]CFWU[/I][/B] [B]WOD[/B] 4 RFT 10 KBS 50# 5 OHS 95# 5 Pull Ups 10 Box jumps 6:48 I definitely felt out of breath around half way thru round three....Need to balance my workouts better. Trial and error [B]Post WOD[/B] 6 rds on the bag 45:10 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120805[/COLOR][/B]
[B]REST DAY[/B] :snore: Time to recharge, stretch and hydrate.....:kicking0: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120806[/COLOR][/B]
[B][I]2 minute rope jump, 10 PU, 10 Pull ups, shoulder dislocates, 20 squats and stretching[/I][/B] [B]WOD[/B] 10 minute AMRAP 4 C&P 115# 10 DU 10 Ball slams 15# 10 Body rows 6+2 rds [B]Post WOD[/B] 8 rds on the bag 30:10 4x15 SU 4x25 Russian twist |
Re: Mike's Mad Log
[B][COLOR="Red"]20120807[/COLOR][/B]
I woke up quite refreshed today. Hopefully, the feeling will last.....:p [B]Endurance[/B] Warmed up with some calisthenics and stretching. 10.5 mile bike ride in 52:26. [I][B]CFWU[/B][/I] [B]Strength[/B] DL 5x225 WU 3x275 3x310 3x350 Felt weak on the warm up.....:shrug: It seemed as though I was lifting a ton!!! As the pulls progressed, I found my chi and cranked them out. I did have to reset on the last rep of set three; grip issues. I need to get in gear and buy some more chalk. So far, the Wendler program is helping.:pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120808[/COLOR][/B]
[B]Strength[/B] Press 3x135 3x155 3x175 This wasn't my original 5/3/1 template weights but the gym on post didn't have 2.5# and it was hard enough getting in my WOD with all the students milling around.....I hate glob-gyms!!! Even the ones on post.:ranting2: On a positive, I did more weight on the 2nd and 3rd lifts than scheduled. [B]Endurance[/B] I went with the agility class versus running or biking today. Was it a wise choice....? [B][I]800m jog and stretching[/I][/B] Marcus, the main trainer, decided to augment his curcuit. He changed up some stations and tacked on 20 more minutes.....:holysheep: Threw us all for a loop but it was awesome. We still did the standard 40 seconds per station with 33 stations. Excellent cardio!!! My legs are smoked and I have squats tomorrow.....:eek: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120809[/COLOR][/B]
I had a ton of things to do today, and I'm still not done.....Made time to complete my scheduled workout though. :p [B][I]20 lunges, 1 minute rope jump and stretching[/I][/B] [B]Strength[/B] Squats 3x225 WU 3x240 3x275 3x305* *NOTE: I did 5 reps on the last set. I felt really good, and the lifts were fluid. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120810[/COLOR][/B]
REST DAY [B]:D[/B] Taking a little road trip to Houston. Hopefully, the resort's gym isn't lame.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20120811[/COLOR][/B]
Used the small but nice gym at the resort. Not real workout equipment but I made the best of it. [B]Endurance[/B] 1.3 mile run on treadmill.....:p [B]WOD[/B] 6 minute AMRAP 5 Sprawl to C&P 20# DB 10 DBS 40# ( No KBs) 6+4 [B]Post WOD[/B] 20 max effort broad jumps [B][COLOR="Red"]20120812[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120813[/COLOR][/B]
[B][I]CFWU[/I][/B] [B]WOD[/B] 21-15-9 Hammer strikes K2E Dips DU [B]Post WOD[/B] 8 rds on the bag w/ 20# vest 30:10 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120814[/COLOR][/B]
[B]Strength[/B] DL 5x225 WU 5x295 3x330 1x370 The pulls this morning weren't as bad as I had imagined they would be....I didn't get as much sleep as usual and ate like crap while on our little trip this weekend. :o I tweaked my thumb the other day, and thought it would affect my grip......It held up pretty good. I went with my daughter to the gym on post to help her with some weight training. While there, I decided to get a bit of cardio in.... [B]Endurance[/B] Warmed up with some calisthenics and stretching. 1 mile sprint on the treadmill followed by 2.5 miles on the cardio bike. |
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