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Happy New Years!

Yesterday:
Back at PGh BB club. Worked on jerks from boxes up to 90kg. Learned some mistakes I am making.
Then some DL singles
DL - kg: 110, 120,130,140,160,180(397lbs)

So some things I want to change this year:

Drink tea instead of soda 5 days/week
Follow my eating plan 5 days/week
Follow a workout program4 days/week

Still not sure what that workout program will be, but I still got a few hours...

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great work guys

n.y.e. powerlifting total

back squat 380 10 lb pr

bench press 245 5 lb pr

dead lift 445 5 lb pr

total 1070 :pepper::pepper:

first goal for 2016....to not wake up on the kitchen floor...:D

the rest of the year will figure itself out.....

hope everybody has a great 2016

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@Cliff, triple PR!!! Yes!!!

Thursday December 31, 2015

Walked over on the new land, did some trenching in the mud, slogged home.

Drove over to 1513 in Grafton to work with coach Mike Walker
Snatches (no misses)
5x20kg
3x40
2x45
2x50
2x55
1x60
1x65
1x70
1x75
1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March)
3x60

Deadlifts
3x60kg
3x80kg
3x120kg
1x150kg
1x180kg

Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart.

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Friday January 1, 2016

Happy New Year

At the Shed 'o Pain, where Fallout Boy was torturing us all
learned some emoticons (XD and <3)didn't mean what I thought they meant...

thirty minutes of step ups
first ten holding a 5# kb stepping up onto two plates
next ten holding a 10# kb stepping up onto three plates
last ten holding a 20# kb stepping up onto four plates
this was hard...

rested ten minutes
EMOM for 5 minutes
5 WBS, 20#wb, 10' target

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Jan 1, 2016 Happy New YEAR ALL!!! Here's to a Healthy one for us All!!

Legs are sore from the 140 Wall Balls the other day……. jogged for a good 2 miles around the track today. Although my body needs a 10+ plus day of rest every once in while, I hate how I feel the first few days back…….the 2 miles running today sucked and running is a Strong point for me!!

Played baseball catch with my son Logan for about 20-25 minutes. He is trying to make the JC Baseball Team. Feather River JC He is on the bubble… RFC is a regular top 5 rated team California.

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@Cliff - Awesome results on the triple PR!

@Everyone. Happy New Year. Here's wishing all of you good health, much happiness and success in all endeavors.

12/30 Bike trainer. 5:00 warm up; 30:00 of intervals with 2:00 hard/ 3:00 recovery; 5:00 cool down

12/31
WU:
Row 10:00 1991 m
Shoulder rehab protocol
Workout for time:
KB OH press 20, 25, 35 X12/ (R) 4 X3X20
Pull-downs 70, 80, 90 X12/ (R) 15 X3X20
Split squats 20, 30, 40X15
DB bench press 30, 35, 40 X12/ (R) 4 X3X20
DB rows 40, 45, 50 X12/ (R) 10 X3X20
Deadlifts 30, 45, 55 X15
29:45
Wall pushups X20

1/1 Dog walk 3 miles. 400' elevation gain.

Tomorrow starting a two week clean eating effort. We eat a pretty healthy diet but I have gained weight over the last year or two and it doesn't want to go away in spite of already making some dietary changes. Am hoping that this helps to jump start some fat burning and progress in the right direction.

[url]http://philmaffetone.com/2-week-test/[/url] (wfs)

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Saturday January 2, 2016

Drover over to the S'oPain.
Mobility, stretching.
Back Squats
3x45
3x75
3x95
3x135
3x185
3x205
2x255
1x285
1x305
1x325
1x345
1x360

Sat still for a long time while the room spun.
Drove over to New London High School to watch Allison's game.
Cats win!
Drove home and listened to John's game.
Eagles win! (10-1)

Did a lopper mile to work off the basketball adrenalin.

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Happy New Year! Looks like everyone is kicking it up in the new year - especially Cliff!
[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder Press:
3 @ 100#
3 @ 115#
5 @ 130#

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Today:
Squats- lbs: 135x3, 185x3,205x3,245x3,275x3
Metcon(M): 2K row: 9:42

Congrats Cliff!

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thanks guys

starting off to be a great 2016.....did not wake up on the kitchen floor January 1st so it is all good from there

yesterday

3 k.m. snowshoe at the whistler Olympic park down and up to a set of mostly frozen water falls....pretty cool to have in pretty much my back yard...well within a 30 minute drive and an hour walk

then in the afternoon at the gym

speed bench w/red bands

mega bow bar 5-5-rm 145-165-185 (6)

dbell bench 20-20-20 25-30-35

with the rubber fat grip thing 1 arm dbell rows 10-10-10 30-40-50

the old school rope tri extension on the machine 20-20-20 17 kg's

hammer curls 10-10-10 35-40-45

myself, my wife and at least a good handful of friends are all doing the full on clean eating and no booze for January starting today.....I weigh myself everyday at the gym and know that on a Monday it will be higher than at the end of the week just because of drinking beer and watching football over the weekend....when I got on the scale yesterday p.m. at the gym and was at 241.4 lbs the only good thing was that I had just gone up a weight category :rofl: otherwise it was a slap to the head at just how much off the program I had fallen in 2 weeks