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Nice work everyone! Good lookin' Griff Tim. Nice BP and PJ John! William, way to work hard and represent the old guys well!

[B][U]May 5[/U][/B]
[U]Lunch[/U]
Swam 15x100, 30 sec RI (mostly 1:40-1:45 pace)
[U]After Work[/U]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:49 (PR by 3 secs), HR Avg. 126, max 139, then
3x through the following circuit:
- 25 sit-ups, unanchored, hands touch floor behind head and toes
- 15 knees to elbows
Stretched

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05.06
Wendler 5/3/1, Month 4, Week 1
Dead Lift Day

(woke up with a headache, real hard to roll out of bed and do this one, especially after that nice deload week)

WARM
DL
5x155
Stretch

WOD
DL
5x230
5x265
6x300

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
15 Knees To Elbows

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[B]4-6[/B]
Team WOD today:
2 rounds for time
100m buddy carry
70 squats
70 pushups
70 situps
Scaled from 100 because I was teamed with a newbie and we didn't want to scare her away :rofl:
16:58

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[B]5_6_11 Friday[/B]
Havent been this sick with a cold in 3 yrs. Skipped gym yesterday, still can barely speak, scheduled workout for yesterday was very lite, so I trained today anyway. (This is the third workout of a microcycle, apparently!)

Warmup

[B]Power Snatch/Press From Shoulders/OHS
[/B]30kg/2+2+2 (6)
[B]
Backsquat[/B]
40kg/5 (3)

[B]Extras:[/B] (yes he put that on my excel sheet - lite stuff like I do at CF DO NOT OVERDO very lite weights - haha sick so no worries:p)
Zotts press 2 sets w/45#
Deadhang pullups (bagged kipping, at this weight they hurt my shoulders)
4x10x30# BF situps

stretch. ice. flu medicine. on a good note I've been sleeping like a log (that never happens)

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Deb, hope you feel better soon!

[B][U]May 6[/U][/B]
[U]Lunch[/U]
Ran 4.3 miles -Mile 1 at warm up pace of about 11 min/mile, mile 2 a bit faster at 9 min/mile, miles 3 and 4 walked 50 sec at 3.9 mph and finished the mile at 8 min/mile, then did a warm-down. The last two miles averaged a 8:24 min/mile pace and is what I am thinking of doing for the half-marathon next weekend, which would give me a 1;50 time. Still trying to decide between run/walk and a straight run. Will experiment a bit more on Sunday over a longer distance. HR was in the upper 130s at the 8 min/mile pace and otherwise in between 110-125.

[U]After Work[/U]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
Power Cleans: 3x110#, 3x130#, 8x145#
Deadlilfts: 10x135#, 5x185#, 3x220#, 3x250#, 8x285# (could gotten 10, maybe more, but took it easy before next weekend's race to avoid injury, felt strong though)
DH Pull-ups: 5, 5, 11
Stretched

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05.07.11

MetCon Day

1/4 mile run
Stretch
Running Stairs 11x120 (up, then down)
1/4 mile run

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[B][U]May 7[/U][/B]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:38 (PR by 11 secs)
Bench Press: 10x135#, 3x190#, 3x220#, 4x245# (I think I had another one or two reps in me, but had no spotter, so chickened out)
Stretched

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Happy mother's day to the moms here.

Yesterday, May 7th participated in the Southwest Regional Championship of the USPLA. This was not my first competition but my first with this federation. It was one big learning experience. This was an open competition and mostly all raw. I saw some incredible lifts. My problems began when they announced that deadlift competition required knee high socks. I ran to the local Dollar Store but only came up with high sweat socks. Finally a guy in one age group lower than me just gave me a pair---and coached me thru the meet. Thanks Bob. He set a North American record for deadllift. Given all the divisions, I was lifting from 10:15 AM to 3:45 PM.


Results: Back Squat: 350, 365(f---did not wait for judge's signal to re-rack), 365.
Bench: 272, 292 (f---did not wait for signal to re-rack) 292(f--moved feet and moved too quick off my chest, need to wait for judge's signal).

Deadlift: 472, 486, 502 (f---could not lock out).

Gold medal for master's 65 +.

1123 total for a very long but informative day.

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Congratulations Pat!! Very inspiring work. Those are impressive lifts for athletes of any age, let alone 65+. :super: Keep up the good work!

[B][U]May 8[/U][/B]
3 mile warm-up jog
5x1 mile intervals at marathon running pace (8:40 min/mile), 400M walk RI
2 mile warm-down jog
11 miles total, then
3x the following circuit:
- 10 ring pull-ups (10, 8/2, 6/2/2)
- 10 ring dips (10, 10, 5/3/2)
Stretched

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05.08.11

Wendler 5/3/1. Month 4, Week 1
Bench Press day

WARM
20 moderate sprints 30-40 yards
BP 5x135

WOD
BP
5x160
5x185
6x215

CASHOUT/ASSISTIVE
15 GHD Situps
13 Dips
9 Pushups (feet on box)