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Jim Colby 10-23-2010 04:33 PM

Re: Down in Jim's Garage
[B][U]October 22[/U][/B]
15 minute warm-up
[U]5/3/1 Program Deloading[/U]
Back squat: 5x110#, 5x135#, 5x160#
Shoulder press: 5x60#, 5x75#, 5x85#
Deadlift: 5x130#, 5x160#, 5x190#
Bench press: 5x100#, 5x125#, 5x150#, then
2.6 mile hill run

[U][B]October 23[/B][/U]
15 minute warm-up
Thrusters 1-1-1-1-1-1-1
95#, 115#, 135#, 145#, 155#, 165#, 175# (F)
Today I have a nice case of the DOMS after Friday's L-pull-ups and TTBs. I felt it on the last lift and gave up on it. I was going to go todays WOD, but firing up the core to do pull-ups hurts as well. I knew this would likely happen and the second day after the WOD is always the worst. Long run day tomorrow, so its not too bad having an easier day today.

Jim Colby 10-24-2010 12:52 PM

Re: Down in Jim's Garage
[B][U]October 23[/U][/B]
[U]Tough Mudder Training[/U]
Ran a little more than 10 miles with a 500 foot hill in the middle of it. Still sore from Friday and a little short on time today, so I didn't add the obstacles today.
Took me about 1:35. Just did a nice easy pace.

Jim Colby 10-26-2010 07:35 PM

Re: Down in Jim's Garage
[U]October 25[/U]
My last post should have read October 24, not October 23. October 25 was a rest day after the long run and 6 days on.

[B][U]October 26[/U][/B]
15 minute warm-up, then:
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
[B]8:48 using 135#[/B]
My lower abs are still sore from Forrest last Thursday so I scaled the weight down. I did't want to overdo it again. However, I obviously erred on the side of going too light. I was hardly even out of breath at the end of this WOD. The problem is I don't go for really heavy oly lifts since I have never been properly trained in them and don't want to drop the metal weights on the floor. My max jerk is only 20# heavier than my max shoulder press....kind of a joke. Anyway, I think I could have gone 155# and still broken 10 minutes. That's the weight I had been planning on using. I guess I better make up for this tomorrow by going extra hard.

Jim Colby 10-27-2010 06:18 PM

Re: Down in Jim's Garage
[B][U]October 27[/U][/B]
2.6 mile hill run. No time for anything else.

Jim Colby 10-29-2010 08:31 PM

Re: Down in Jim's Garage
[B][U]October 28[/U][/B]
Busy at work, so a rest day.

[B][U]October 29[/U][/B]
Golfed 18 holes (walked)
3x(jump rope drills, 5 pull ups, 10 push ups, 10 sit ups, 5 k2es, stretch)
Deadlift: 10x135#, 5x185#, 5x220#, 5x250#, 11x285#
Shoulder Press: 10x45#, 5x100#, 5x115#, 8x130#
2.6 mile hill run (untimed - broken watch - felt good though)

Jim Colby 10-30-2010 02:48 PM

Re: Down in Jim's Garage
[B][U]October 30[/U][/B]
3x(jump rope drills, 10 pushups, 15 situps, 3 DH pullups, 5 kte, 15 squats, 5 wbs, stretch)
Back squat: 10x45#, 5x135#, 5x185#, 5x215#, 10x240#
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Jim Colby 10-31-2010 03:55 PM

Re: Down in Jim's Garage
[B][U]October 31[/U][/B]
[U]Tough Mudder Training[/U]
Bench press: 10x45#, 10x135#, 5x170#, 5x195#, 10x220#
Ran 6 miles (incl. 300' hill and 40 rungs on monkey bars)
3 circuits (10x95# shoulder press/2x12' rope climbs)
Ran 5 miles (incl. 250' and 200' hills and 40 rungs on monkey bars)
Golfed 9 holes carrying clubs

Felt really strong today. Really picked up the pace on the last running circuit. My watch is still broken, so no time, but it was prob close to a PR for the 5 mile hill route (i.e. under 40 mins). Splendid day with a huge male buck deer, wild turkey and red-tailed hawks all making appearances during the runs. I love this time of year.

Jim Colby 11-02-2010 07:01 PM

Re: Down in Jim's Garage
[B][U]November 1[/U][/B]
Rest day.

[B][U]November 2[/U][/B]
3x(jump rope drills, 10 push-ups, 3 pull-ups, 10 sit-ups, 10 squats, stretching)
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
[B]3:38, 3:32, 3:31, 3:26, 3:23 (17:30/29:30)[/B]
30 secs slower than last time (Jan 10), but I did a harder version of sit-ups, where I touched my hand to the floor behind my head and touched my heels. Previously, I just kept my hands on my temples the whole time. Pull-ups, were mostly 10-5-5 and I struggled with them a bit. Push-ups unbroken except the last set (22/4/4). Sit-ups and squats unbroken. I was flying through the squats today and didn't break a sweat on them. My abs are going to be very sore tomorrow though. Hopefully not as bad as after Forrest where I was wrecked for a week.

Scott Jenkins 11-03-2010 05:02 AM

Re: Down in Jim's Garage
Now thats the steadiest Barbara times I think I have seen, either you gamed it Jim or started sleepy and woke up, real strong overall time either way!!

Also noticed your doing the 'Tough Mudder', we have a very similar event over here called tough guy, done it a few times in the winter and its great fun although very very cold.

Jim Colby 11-03-2010 05:45 AM

Re: Down in Jim's Garage
I try to set a pace that I can maintain over the full WOD. I've found that avoiding doing reps to failure lets me keep going faster for longer. It was also pretty cold in my garage last night and I warmed up after I got going. Usually my last rounds are a bit slower.

Yeah, a bunch of guys and I are doing the Tough Mudder for my 50th birthday. Should be fun and also very cold. I lived in London for a few years and always meant to do the Tough Guy, but never got around to it. I may still do it. It looks a little shorter than the Tough Mudder I am doing, but the obstacles are nastier.

Just curious......what gear did you wear for the tough guy? I've got some fell running shoes, long-sleeved underarmour all-weather top and heat gear shorts and some gloves. Want to stay as warm as possible after getting wet but dont want to overheat.

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