Re: Mike's Mad Log
 

[B][COLOR="Red"]20120815[/COLOR][/B]

[B]Endurance[/B]
10.25 mile bike ride in 56:18. I could feel that taking a week off from riding was not a good idea.....

[B][I]CFWU[/I][/B]

[B]Strength[/B]
Press
5x145
3x160
1x180 (I repped 2)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120816[/COLOR][/B]

I had a late night helping my wife with some paperwork, so I slept in till 6 o'clock....:rolleyes:

My daughter convinced me to accompany her to the gym on post again. Globo workout today :D Don't get me wrong. The fitness center has great equipment but I always get the stares when I WOD there.

[B][I]CFWU[/I][/B]

[B]Strength[/B]

I got away from my planned squat regime and went with some of the equipment available; they shun lifting heavy in the rack.....:dunno:
V Squat machine
10x255#
10x300#
10x340#
10x390#
Pretty decent machine.....
[url]http://www.lifefitness.com/commercial/hammerstrength/plateloaded/lowerbodytorso/vsquat.html[/url] (WSF)

Seated Leg Press
3x10 310#

Glute Press
3x10 150# per leg
You gotta see it to believe it....[url]http://www.lifefitness.com/commercial/lfstrength/SignatureSeriesSingleStations/lowerbody/glute.html[/url] (WSF)

Leg Curls
3x10 40# per leg

Calf Extensions
3x10 210#

[B]Endurance[/B]
10 minute sprint on the treadmill

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120817[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

I am going to incorporate METCON work into my strength days. I have found that my endurance has been suffering. Still trying to find the right balance with my programming. I feel close.....

My strength has increased with 5-3-1 but I need to better my cardio. I should be running more but haven't brought myself to do so. :o

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120818[/COLOR][/B]

I decided to take my workout outdoors this evening. It was 98 degrees but didin't really feel that hot.....I was kind of sore for some reason, so I didn't get a run or ride in today.
Did a curcuit style WOD to get some additional cardio in and work out that soreness.

[B][I]Samson stretch, calisthenics and 800 jog[/I][/B]

[B]WOD[/B]
4 RFT

100m Farmer's walk 50# ea hand
run 5m
10 KBS 50#
run 10m
5 PU
run 10m
10 Box jumps
200m run~ 12:20

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120819[/COLOR][/B]

[B] REST DAY[/B] :snore:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120820[/COLOR][/B]

I still cannot believe what a gorgeous day it has been!!! Woke up refreshed and ready to get after it. Off to the park to enjoy a quick ride in 73 degree weather:kicking0:

[B]Endurance[/B]
6.2 miles in 35:23
Not one of my best rides, but I didn't want to push myself back to 10 plus miles too early.

[B][I]CFWU[/I][/B]

[B]WOD[/B]
For time
10 ea
SB OHS 45#
C&J 135#
Burpees
Body rows
Ring PU
DU
Dips
4 ct flutter kicks
SD Thruster 45#
K2E
4:25

[B]Post WOD[/B]
4 rds on the bag
40:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120821[/COLOR][/B]

Today is the beginning of 5/3/1 cycle three; deloading phase. I had DLs today and did them at the gym because I was checking out their circuit training class.

[B]Strength[/B]
Deadlifts

5x140 WU
5x160 (planned weight was 155)
5x195
5x235

[B]Assistance exercises[/B]

Did 2x10 ea leg on the glute machine, 3x10 ea on leg curl machine and 30 back extensions.

[B]Endurance/Conditioning[/B]

The class was similiar to the agility one taught at the fitness center; 33 station with 40 seconds per. The difference was that it had weight training incorporated.
Some of the exercises were tricep extensions, bicep curls, hack squat, C&P and calf raises.
I ran into several of my former co-workers and people from my old unit, so it made for a great time and workout. BTW. The class was approximately 45 minutes.....I went full circle with three additional stations.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120822[/COLOR][/B]

[B]Endurance[/B]

10 mile bike ride in 54:05.

[B][I]CFWU[/I][/B]

[B]Strength[/B]
Press
5x45 WU Gotta love deload week! :rofl:
5x75
5x95
5x115

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120823[/COLOR][/B]

Busy, busy day!!! Had a lot going on with my daughter and job hunting. Barely got in my WOD.....

[B]Strength[/B]
Back squat

5x135
5x185
5x215

I'll be taking a few off from my strength training as this is the end of cycle three with Wendler. I will try to get in more conditioning this upcoming week. Then, I will attempt to break into the 1000# Club when I do my CFT; haven't done it in a while and I want to see if 5/3/1 is working.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120824[/COLOR][/B]

[B]Active REST DAY[/B] :kicking0:

Did some light stretching this morning, and just relaxed throughtout the day. Completed a mild workout tonight as stated below.

[B]WOD[/B]
3 rds

5 DU
10 Push ups
15 Crunches
20 Squats
25 Punches on heavy bag

Made a plan to run in the a.m. I want to get, at least, 3 miles in.....:run:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120825[/COLOR][/B]

[B]Endurance[/B]

3 mile run in 27:55

I was not expecting to run that fast....Although it may not be a blazing time, I surprised myself since I haven't run in over three weeks.

[B][I]CFWU[/I][/B]

[B]WOD[/B]
5 rds

5 Sandbag G2S 80....#
10 KB Goblet squats 70#
20 KB Press 50# (10 ea arm)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120826[/COLOR][/B]

[B]REST DAY[/B] :snore:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120827[/COLOR][/B]

Had a great start to my day by escorting my youngest to her first day in middle school :pepper: Did make me feel kinda old, so it was game on for my workout....

[B]Endurance[/B]

3.46 mile run in 32:16. I ran a trail that I hadn't been on in a while. I had forgotten how steep and long some of the hills were....:D I got some good offroad time in on this one; luckily, I decided not to wear my weight vest:eek:

[B][I]CFWU[/I][/B]

[B]WOD[/B]
4 RFT

20m Farmer's walk 75# ea hand
5 DU
5 Pistols,rt leg
20 Hammer strikes 12#
5 Pistols,lft leg
10 K2E
5 Wtd dips 50#
[I]10:39[/I]

I had two sticking points during this WOD. 1) Transitioning from FW to DU. The rope felt so light that it made it harder to skip the rope....2) Transitioning from dips back to FW. My dip harness was giving me some major issues.:ranting2:
Additionally, I suck at pistols:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120828[/COLOR][/B]

[B][I]30 PU, 30 flutter kicks, 10 dips, 1 minute jumping jacks and stretching[/I][/B]

[B]WOD[/B]
4 rds

6 DL 235#
12 Box jumps 14"
6 Rack jerks 135#
12 Body rows
6 Pull ups

[B]Post WOD[/B]

3x10 floor wipers w/ empty bar
3x20 stability ball SU
3x10 Corkscrews

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120829[/COLOR][/B]

I wanted to keep it relatively light, and moderate so I went with a chipper style WOD today. I am planning to do the CFT tomorrow and didn't want any burnout.
I am hoping to enter the 1000# Club. I feel really confident with my squats and press, but I still have my doubts with the DL....:shrug: Mind over matter, right? I should do fine. In any case, I still hope to PR on all three lifts.

[B][I]Active stretching,10 PU, 10 mountain climbers and 30 sec rope jumps x2 [/I][/B]

[B]WOD[/B]
For time

20 KB Squat cleans 30#
40 Slingshots 50#
10 Burpees
20 Dbl KBS 30#
40 Crunches
10 Floor release PU
20 Ball slams 15#
40 12" Step ups 70#
10 Hollow rocks
~ 6:37

[B]Post WOD[/B]
4 rds on the bag
30:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120830[/COLOR][/B]

[B]REST DAY[/B]

Unfortunate turn of events have made me decide to take today off......:ranting2: CFT will have to wait.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120831[/COLOR][/B]

Well, today was the day. I felt confident in achieving 1000# this morning on my CFT!! Too bad that the outcome wasn't what I expected.....

[B][I]CFWU[/I][/B]

DL: 410, 410, 415 New PR:pepper:

Press: 205, 210f, 210f

Squat: 365, 375f, 370f....?

CFT: 985

As I workout on my own, I believe in the honor system. The last attempt on the squat was questionable, so I did not count it. I looked at it as if I were a judge in a competition.


I was expecting to get better lifts on squats and press but it didn't work out that way. :( I could have probably pulled more on my DL but three lifts is all that is allowed.


The 1000# Club has eluded me for the time being. That just fuels my fire to get after it some more and break into that group in the future!

[B]NOTE[/B]: Probably shouldn't have taken so much time between 5/3/1 cycle and CFT.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120901[/COLOR][/B]

[B]Endurance[/B]

I went for a little ride this morning since I haven't done any cardio in a few....

10.35 miles in 58:22

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]

Called this one "[B]Mr. Clean[/B]"

5 RFT
5 PC from blocks 135#
10 Floor wipers 135#

4:22

[B]Post WOD[/B]
3 rds

20 Russian twist 15# med ball
20 SU 15# med ball
30 plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120902[/COLOR][/B]

[B]REST DAY[/B] :yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120903[/COLOR][/B]

Had several people to visit and parties to attend. I got in a decent workout though.

[B][I]CFWU[/I][/B]

[B]WOD[/B]
5 rds

10 Push press 95#
10 Squat-box jump ladder (floor to 12" box to 24" box)

The box jumps were performed as a squat jump to box one to box two. I wasn't sure if there was an actual name for the movement.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120904[/COLOR][/B]

[B]Endurance[/B]

10.25 mile ride in 51:29


[B][I]CFWU plus 10 50# ride it downs[/I][/B]

[B]Strength[/B]
DL
5x185 WU
5x245
5x285
5x305

[B]WOD/Assistance work[/B]
3 rds

5 KBS 70#
5 Hip bridges 205#
10 Good morns 45#
10 back extensions
10 Box jumps

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120905[/COLOR][/B]

[B]Endurance[/B]

Attended the agility session at the fitness center today. I completed the 33 station rotation plus 4 more. It was a smoker since moving to 60 mins vs 45 mins.

[B][I]CFWU[/I][/B]

[B]Strength[/B]
SP

5x95 WU
5x120
5x140
5x165

[B]WOD/Assistance work[/B]

3x20 Alternating DB press 60#
3x10 Seated tri pressdown 190#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120906[/COLOR][/B]

[B]Endurance[/B]

Attended the circuit training class at the fitness center. I was planning to run with a friend of mine, but our times got crossed....:( Anyhow, I completed 33 stations plus 3 additional.

[B][I]Stretching, 10 OHS 75#, and 30 rope singles [/I][/B]

[B]Strength[/B]
Squats

5x135 WU
5x215
5x245
5 plus 2x280

I felt pretty good on all the lifts. I haven't been unleashing the beast, and pushing harder lately. Time to do so. I'm just reluctant sometimes because I don't want to set myself back by getting injured.....

This week caps off another cycle of 5/3/1. As I stated in a previous post, I was hoping for more gains in strength but I'm patient. I'm sticking to my guns and completing several more cycles and go from there.
[I][COLOR="Blue"]"Rome wasn't built in a day."[/COLOR][/I]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120907[/COLOR][/B]

[COLOR="red"][B]TGIF!!!! [/B][/COLOR][B]REST DAY[/B] :yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120908[/COLOR][/B]

I was really burnt yesterday, so I just relaxed and took it easy; DID NADA!!!!:D
I woke up refreshed and ready to tackle the day. Got my bike ready and headed out.

[B]Endurance[/B]

I broke my 10 mile biking PR with a time of 46:10!!!:pepper: Finished with 10.2 miles in 47:30; cruised the last .2 :rofl:

[B]WOD[/B]
4 RFT

6 C&P 95#
6 Front squats 135#
6 Pull ups
10 Body rows~ 4:44

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120909[/COLOR][/B]

[B]REST DAY[/B] :snore:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120910[/COLOR][/B]

Ugh!! Today seemed like the longest day in history....Almost didn't hit the gym tonight but I know better....#FEELING#GASSES :yawn:

[B][I]2 rds 10 push ups, 10 SU, 10 Squats, stretching and 1 minute rope jump[/I][/B]

[B]WOD[/B]
5 rds

10 K2E
30m farmers walk 170#
10 KBS 50#
10 Ball slams 15#

[B]Post WOD[/B]
4 rds on the bag
40:10

It's def time to sleep. It's been extremely cool in the a.m., so cannot decide if I'll ride or run tomorrow.....:shrug:

[B][COLOR="Blue"]"It's not about having time. It's about making time."[/COLOR][/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120910[/COLOR][/B]

[B]Endurance[/B]

6.3 mile ride in ideal weather!!!! 69 degrees and sunny today. Finished up in29:23.


[B][I]CFWU plus 10 50# ride it downs[/I][/B]

[B]Strength[/B]
DL
3x225 WU
3x260
3x305
3 plus 3x335

Felt pretty damned strong on all lifts. No time for assistance work now. It's gonna be one of those days.....:cool:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120912[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B]
Press
3x95 WU
3x135
3x150
3 plus 3x165

I was really dragging a$$ today.....I need to rethink my diet which I believe is affecting my workouts.

[B]WOD[/B]

5 rds
5 Snatch 75
10 KB push ups
10 KB Press 35#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120913[/COLOR][/B]

[B][I]1 minute jump rope, 10 OHS 45#, 20 knee to butt kicks, 20 12" box jumps and stretching[/I][/B]

[B]Strength[/B]
Squat
3x225 WU
3x235
3x265
3 plus 4x295


[B]WOD[/B]

3 RFT
5 Front squats 185#
10 K2E
10 Good morns 45#
2:57

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120914[/COLOR][/B]

[B]REST DAY[/B] :kicking0:

I may partake in the Spartan WOD 9.15.12 in the a.m. It's a long run with a sandbag.....:smiley_ev

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120915[/COLOR][/B]

[B][I]800 m run, calisthenics and stretching[/I][/B]

[B]Spartan Race WOD[/B]

I ran/walked 6.07 miles in 1:32:43 with a 35# sandbag. I had forgotten how good it felt to do workouts like this. Being a retired Infantryman, I had gotten away from this type of conditioning. May have to add a few more sessions in the future....:lightbulb

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120916[/COLOR][/B]

[B]Active Rest Day[/B]

I did a lot of hydrating, foam roller use and stretching. DOMS was in full affect this morning. I haven't felt this sore in quite some time.... Thanks to the guys and gals at Spartan Race HQ for yesterday's WOD :D

[B]WOD[/B]

3 rds
60 rope singles
40 Heavy bag strikes
20 12" step ups
10 Push ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120917[/COLOR][/B]

I didn't sleep very well last night....:( I took a catnap midday, and felt much better. My energy level is still down but I needed to workout.

[B][I]CFWU plus 800m jog[/I][/B]

[B]Endurance[/B]
Tabata rope singles 30:10
342 total

[B]WOD[/B]
4 rds
20 ft farmr walk 90# ea hand
5 Squat thrusts
10 KB snatch 50#
20 hammer strikes

[B]Post WOD[/B]
2x40 KB slingshots 50#
3x20 SU
3x20 crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120918[/COLOR][/B]

I was back to strength training sessions today. Really getting into 5/3/1!! It's slow progression, but I am in no hurry. At my age, I've learned to take your time and appreciate the little things....;)

[I][B]NOTE:[/B]Last night's farmer walk weight should have read 110# per hand; totally forgot about the bar weight[/I]....:icon_spee

[B][I]30 rope singles, 20 squats, reverse leg curls and active stretching[/I][/B]

[B]Strength[/B]
DL
3x225 WU
5x280
3x315
1 plus 3x355 (reset on 4th rep due to grip)

[B][COLOR="Blue"]Assistance work[/COLOR][/B]
RDL
10x135
8x155
6x175

Glute/hip bridges
4x20 45#

[B]Endurance[/B]

I ran a light 2.03 miles in 18:45. My goal was to get a run in and planned to stay under 19 minutes; my split times were 8:43 and 9:44. I used to be sub 15 minutes when I ran during the APFT. Guess I have gotten more accustomed to running 5k. :rolleyes:
RDL

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120919[/COLOR][/B]

[B]Endurance[/B]

6.26 miles in 34:30. Had to content with a lot of traffic, and detours on this ride; main trail was under construction.

[B][I]Burgener WU, 10 dips and 1 minute rope jump[/I][/B]

[B]Strength[/B]
Press

3x135 WU
5x140
3x155
1 Plus2x175

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120920[/COLOR][/B]

[B][I]45 sec rope jump, 20 squats, and stretching[/I][/B]

[B]Strength[/B]
Squat

3x225
5x245
3x280
1 plus3x310

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120921[/COLOR][/B]

[B]REST DAY[/B] :yawn:

I made plans to do a little running, and take my sled out in the morning. I did some mods on it and want to take it out for a test.....:devil:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120922[/COLOR][/B]

It was a gorgeous morning to take my WOD outdoors!!!!:kicking0: 65 degrees, sunny and little to no one out in the early morning. The makings of a great start.

[B][I]800m run, 40 jumping jacks, 10 pull ups and stretching[/I][/B]

[B]WOD[/B]
APAP

400m run
10 KBS 50#
50m sled push 100#
50m sprint
25m bear crawl
10 PU
50m sled push 50#
50m sprint
25m crab walk
10 split jumps
50m sled push 25#
50m sprint
25m broad jump :smiley_ev
400m run
10:59 was my finish time. It was a really good workout. My newly modified sled held up nicely. I hadn't used it on gravel, but the 97 cent baluster wood did not snap and had minimal wear.:highfive: The broad jumps were by far the hardest exercise....Not to mention, the crab walks did have a certain degree of suck.:p

[B]Endurance[/B]
2.57 miles in 23:15

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120923[/COLOR][/B]

[B]REST DAY[/B] :snore:

I am somewhat embarrassed to say that I shammed out today....:o I planned for this to be an active rest day but got lazy, then the wife put me to work.

In my defense, we were out late last night, so I am a bit tired.