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[I][B]090604 THURSDAY - - Took another rest day.


090605 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up.[/B] Added two more burpees today (total 12).

[I][B]WOD: Dead Lift 3, 3, 3, 3, 3. Post Loads
Warm-up Sets:
[/B][/I]PVC x 15 reps
45# bar X 15
135# X 5
225# X 5
[I][B]Working Sets:
[/B][/I]275# X 3
295# X 3
305# X 3[I]
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/I][COLOR=Red][COLOR=Black]325# X F, F
315# X F
[I]Wanted to end on a positive note, so did a 5 X 2 set. Should have been sensible and just finished with another set of three......Oh, we who are driven........[/I]
285# X 5
285# X 5[I] felt form starting to go on these.......
[B]* Last multi-rep lifts were at 275# X 2 reps on 090410[/B]

[B]Shoulder mobility/flexibility work:
[/B][/I][B]Shoulder stretches/holds on Smith Bar:
[/B]30 sec X 3
[B]Straight bar cable sweep downs
[/B]70# X 15 X 3[/COLOR][/COLOR]

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Charlie,

Did not consider any of your account of your flying work to be whining in any way. I did not realize one flew sorties or assignments of such long duration with any regularity. Ouch....my butt hurts just thinking about it (2 - 3 hours in a C-150 was hard for me!).

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Interesting reading about the soreness and inflammation. I have days when I don't hurt or am not sore at all. There are other days where I can hardly move. I also take 4 grams of Omega 3s daily and will take an Aleve or a couple of ibuprofen if the soreness gets "serious."

I am a firm believer in using a foam roller and stretching during and after a workout. I think this helps minimize DOMS and/or post work-out soreness.

[B]Pat and Terry,

[/B]You guys are simply beasts! Great DL numbers. Pat, I am impressed that at 64, you are moving that kind of weight and hope I can get toward some of those numbers when I grow up! :D

[B]Terry,

[/B]Wonderful to hear you are busy at the affiliate and have the new job. Congrats! Still looking for work on this end. I hope things settle down a bit for you.....

[B]Charlie,

[/B]Those DLs are nothing to sneeze at - - - with everything you've had going on, you must be trashed and yet you still pulled at lot of weight!

[B]Mark,

[/B]Nice work on "Grace" - props on the PR, and great job on the weighted pull-ups - - AWESOME!

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Good discussion on pain relief and anti-imflamitories.

Pat, those are ridiculous #'s for DL's. I am weak and worthless. Seems my form breaks down considerably when I go 300+. Have trouble keepng my butt down to engage the glutes and hams therefore get too much back into it too early.

Yesterday's squats 5x5 @205# were fairly easy. Got good and low to the point of getting a slight bounce at the bottom. Again, feel the form could be better as I try to get the PC more involved.

Did a quick workout at the stairs the is AM. Did one warmup ascent followed by 5 run/jog ascents with a 2 minute rest at the bottom between ascents. This was brutal as I usually only walk the stairs. Finished up with 4 walking ascents for a total of 10 climbs in about 30 minutes. Usually can do more in this timeframe, but the running really slowed me down (to catch my breath and recover).

Have some graduation parties to go to today so I know I will be consuming a few or more adult beverages. Will do my penance tomorrow.

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Steve,

About flying...I grousing on a bad day. Should have kept my mouth shut. That's one of the reasons why I've never been promoted above my current rank...I tend to state my opinion or the obvious, no holds barred. It was just a tough day flying. Plus, I had a copilot who does some things well and a lot of other things not so well. I've instructed this individual on several occasions and don't seem to be getting anywhere. Sorry to all for the attitude.

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[QUOTE=Tom Girouard;603078]Good discussion on pain relief and anti-imflamitories.

Pat, those are ridiculous #'s for DL's. I am weak and worthless. Seems my form breaks down considerably when I go 300+. Have trouble keepng my butt down to engage the glutes and hams therefore get too much back into it too early.

Yesterday's squats 5x5 @205# were fairly easy. Got good and low to the point of getting a slight bounce at the bottom. Again, feel the form could be better as I try to get the PC more involved.

Did a quick workout at the stairs the is AM. Did one warmup ascent followed by 5 run/jog ascents with a 2 minute rest at the bottom between ascents. This was brutal as I usually only walk the stairs. Finished up with 4 walking ascents for a total of 10 climbs in about 30 minutes. Usually can do more in this timeframe, but the running really slowed me down (to catch my breath and recover).

Have some graduation parties to go to today so I know I will be consuming a few or more adult beverages. Will do my penance tomorrow.[/QUOTE]

for 6-8 weeks before I left my current gym for an affiliate, I found a trainer who knew the Oly. lifts. I never really did learn the lifts that required shoulder flexibility and others with my feet and groin banging around just hurt. However, once I learned to keep my butt down, the DL's came easily. I had been doing stiff legged DL's for years almost once per week on "pull day". As I tore a callus yesterday, I'm going to have to use one of the tape recommendations I found on another forum or look for my old lifting gloves (they are probably as stiff a boards and toxic--so maybe not). today's WOD calls for pull ups to failure.---my poor hands.

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this was a short tough work out given yesterday's demands.

Bench Pull Ups
10 20
9 17
9 12
7 12
5 10

Benches were done at 225 lbs. without a spotter. Around the 4th set, I stopped the decline at parallel---too many injuries to rotators in the past when my bench drops below that point. After two days of this heavy lifting, I think I'll take a hike tomorrow.

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Pat thats some great work you are putting in the DLs my hats of to ya

Today Helen
3 rounds of
run 400 M
21 KBs @ 35#
12 PU
time 12:34

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[B]John,[/B]

Nice time on Helen. She's always a smoker.

[B]Steve,[/B]

That's a huge volume of DL's. I'd be sore for a week!

[B]Pat,[/B]
Great work on Lynne. Those are great numbers for a big guy of any age. Do you kip?

[B]Tom,[/B]
Stairs are great for impromptu WOD's. I wish I had stairs like in your avatar that were convenient.

[B]Terry,[/B]
Strong numbers on the DL's! I'm definitely the weak cousin on that lift. Good job also on the run/pull-up extravaganza. I did that one today (see below). I agree on the L pu's.

[B]06/06/2009[/B]

Run 800, 40 "L" pullups; Run 800, 40 strict pullups; Run 800, 40 kipping pullups.

24:40

The "L" pullups were tough; only held the "L" for multiple reps (5 at a time) for first 20. After that, it was more of a kip to L for singles. The strict pullups were also tough after all the L's. Runs 2 and 3 with the dog. She looked so forlorn waiting at the fence as I left for the first run, I caved and took her with me. I don't think she really slowed me down at all.

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[I][B]090606 SATURDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding W/U: [/B]Subbed 50 ab-mat sit-ups for 25 GHDs....
[B]Shoulder Mobility Work: [/B]
[B]Arm circles[/B] - repeated several times throughout warm-up and WOD.
[B]Shoulder stretches[/B], 30 sec each arm/shoulder; arm as directly behind shoulder/back as possible - high, mid, and low positions.
10 X 1 shoulder presses - 10# Db.
[B]Shoulder Pass Throughs[/B] - additional beyond warm-up. 10 X 2 sets.

[I][B]WOD: "Lynne" Post total reps for each for five rounds of:
Max Reps of Body Weight Bench Press [/B][/I](scaled to 3/4 BW = 145# - no spotter)
[I][B]Max Reps Pull-ups [/B][/I](all pull-ups dead hang)
[B]Totals:
1) 13 / 5 [/B]OH grip
[B]2) 12 / 5 [/B]UH grip
[B]3) 10 / 5 [/B]OH grip
[B]4) 10 / 5 [/B]UH grip
[B]5) 10 / 5 [/B]OH grip
[COLOR=Red][B][I]PR: 55 [/I][COLOR=Red][I]@ 75% BW BP[/I][/COLOR][/B][B][I] / [/I][/B][/COLOR][I][COLOR=Red][B]25 [/B][/COLOR][COLOR=Red][COLOR=Black][COLOR=Red][B]pull-ups[/B].[/COLOR] [/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black](Last "Lynne:" 40 BP @ 75[/COLOR][/COLOR]% BW / 21 pull-ups on 090323).

[I][B]Double Under Practice: [/B][/I]about 2:00 minutes total. Kept missing singles today and felt like a real klutz.....did manage to chain two DUs together 3 separate times! WOOOOOOOOT!

[I][B]Rope Pull-ups: [/B][/I]2, 2, 1. Grip was fried and kept slpping down the rope.
[I][B]Kipping Pull-up Practice: [/B][/I]5, 5, 3. Again, felt grip going - - probably yesterday's DLs. Tried moving my hands apart for a wider grip today - - that made all the difference in the world, due to my poor shoulder flexibility. Nice knowing that [U]I can kip[/U]......I just never had my grip wide enough!!

[I][B]Metcon"ish" Work: Interval Runs 30:00.[/B][/I]
Warm-up 1:00 minute at 3.2 MPH walk
Warm-up 4:00 minutes at 4.0 MPH walk
Run 400m at 5.5 MPH; rest 1:00 minute at 4.2 MPH
Run 1:00 minute at 7.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at 8.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at [B][COLOR=Red]9.0 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :30 seconds at [COLOR=Red][B]10:00 MPH[/B][COLOR=Black], rest 2:30 at 4.2 MPH
Run :30 seconds at [B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
[/COLOR][/COLOR][COLOR=Red][COLOR=Black]Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH - actually ran about 45 - 50 seconds - - couldn't find the stupid speed control......
Run 400m at 6.0 MPH, rest at 4.0 MPH for remainder of time as cool-down.
[B]Total time: 30:00 Total distance: 2.50 miles.
[COLOR=Red]* PRs for speed. [/COLOR][/B][I][COLOR=Red][COLOR=Black]Haven't run that fast since LEO academy 29 years ago.

[/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]I think I've earned my rest day tomorrow........Had lots of fun today![/COLOR][/COLOR][/COLOR][/COLOR]