2-18-2011
You can be as mad as a mad dog at the way things went. You could swear, curse the fates, but when it comes to the end, you have to let go.
-Benjamin Button
0700
4 x (2 x 200m shuttles, 1 x 100m sprint)
Very busy day so no time to lift.
2-19-2011
For what it’s worth: it’s never too late or, in my case, too early to be whoever you want to be. There’s no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view. I hope you live a life you’re proud of. If you find that you’re not, I hope you have the strength to start all over again.
-Benjamin Button
Squat
10 x 425 (PR)
6 x 425
Cleans
3 x 225
3 x 225
3 x 225
2-21-2011
Justitia non novit patrem nec matrem, solum veritatem spectat justitia.
Justice knows neither father nor mother, justice looks to truth alone.
-1 Buls. 199.
Bench
6 x 345 (PR)
4 x 345
5 x 345
Had a He-Man moment on that last set. “I’ve got, the powwaaaaa!”
Pull-Ups
+45 x 6
+45 x 6
+45 x 6
Dips
+55 x 10
+55 x 10
+55 x 8
Seated Row (underhand)
10 x 220
10 x 220
10 x 220
Kind of did something stupid this evening.
As you know I’m deployed. The army challenged the air force and marines to a 2 team bench press competition. I wasn’t allowed to participate because I can bench almost as much as two (normal) people. However, as the competition was ending, they asked me to give it a whirl anyways (the winning weight was 275).
So with no proper warmup, just 5 pushups and a rep of 315, I went easy and benched 385. I didnt hurt myself, and I credit my adrenaline for most of that because the excitement had my heart racing, but in hindsight that was pretty stupid. Considering all the time I spend warming up, stretching, and preventitive rehab - to almost max without anything, hah.
However I am now considering exhibition benching as a side gig.
2-22-2011
“The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.”
–Michaelangelo
Left shoulder is sore today from that unwarmed bench press. Doesn’t feel to serious, but I’m monitoring.
0700
10 x 50m sprints
I started taking 5 minute showers as cold as possible. It sucks the first 1.5 minutes, but I get used to it. It’s exhilirating and I feel great afterwards, plus it cools my whole body off instead of sweating the rest of the morning.
1600
Snatch
3 x 135
2 x 185
2 x 215
1 x 250
1 x 260 (PR)
Deadlift
4 x 550
Tried for the 5th one, but didn’t feel right so let it go.
Seated Calf Raise
15 x 100
12 x 100
10 x 100
Felt a bit tired, and I think it was from the sprints. Wish I could do it after I lifted, but it would be a bigger hassle, hmmm.
Badass.
24-Feb-2011
Don’t wish it were easier, wish you were better.
Jim Rohn
0730
People were on both flat benches, so tried incline for the first time in awhile.
Incline
5 x 275
5 x 275
5 x 275
5 x 275
CG Bench
8 x 225
7 x 225
5 x 225
Dips
12
10
8
2130
20 x 200 meter shuttles
2-25-11
“Sometimes it’s not good enough to do your best; you have to do what’s required.”
–Winston Churchill
Chinups
+45 x 6
+45 x 6
+45 x 6
Crossfit Football WOD
15 Rounds
75% of 1 rep deadlift max: 455
40 yard farmer’s carry: 100lb dumbbells in each hand
19:53
Brutal on grip/forearms.
2-26-11
“If we’d spend more time doing things and less time talking about doing things, we might actually get some things done.”–Mike Rokaw
Bench
6 x 345
6 x 345 w/ spot
6 x 345 w/ spot
Push Press
5 x 205
4 x 205
5 x 205
Dips
15
15
10
2-28-11
“Now, gentlemen, let us do something today which the world may talk of hereafter.”
–Cuthbert Collingwood
Squat
13+1+1 x 405
Snatch
3 x 185
3 x 185
3 x 185
Seated Calf Raise
13 x 90
13 x 90
13 x 90
Felt a bit crappy, had a rough weekend.
3-2-2011
After 8 years of weight training, injuries, and plateus - I finally benched 405 today.
Congrats on the 405!
…now I guess you gotta get 425.
Congrats man. I remember when I hit 405… ahhh, those were the days.
Onwards and upwards!
Very Very Impressive, I enjoy reading your log. Do you stick to the 200m shuttles or do you ever have the urge to change up the running?
Thanks.
This is really cool. Congratulations on 405.
Syalowicki, I usually do 200 meter shuttles because they are so easy and quick, I can incorporate my warmup into it. But I also do 100 and 50 meter sprints. Going to have to fit a 1 miler soon…
Lately I’ve been reading about intermittent fasting and really like the idea. So I’ve stopped eating lunch since last saturday, took 3 days to get used to it, but it helps I workout when I used to eat lunch. I like how everyone tells me how bad it is when they are eating 3 meals a day and are clearly overweight - doesn’t look like its workin out to well for ya 
3-1-2011
“The person who knows ‘how’ will always have a job. The person who knows ‘why’ will always be his boss.”
–Diane Ravitch
Rack Jerks (Push Press with the bar starting from a behind, squat resting position)
225, 255, 275, 315, 345 failed
GHD Situps
3 x 8
8 minutes as many rounds as possible
3 power cleans of 65% max: 225
8 Toe 2 Bar
7 rounds
3-3-2011
Pullups
+45 x 6
+45 x 6
+45 x 5
+45 x 4
T Bar
16 x 180
10 x 180
10 x 180
10 x 180
P Curls
10 x 95
8 x 95
6 x 95
Kettlebell Swings
4 x 25 x 62lbs
1 minute rest per set
[quote]Con@n wrote:
Syalowicki, I usually do 200 meter shuttles because they are so easy and quick, I can incorporate my warmup into it. But I also do 100 and 50 meter sprints. Going to have to fit a 1 miler soon…
Lately I’ve been reading about intermittent fasting and really like the idea. So I’ve stopped eating lunch since last saturday, took 3 days to get used to it, but it helps I workout when I used to eat lunch. I like how everyone tells me how bad it is when they are eating 3 meals a day and are clearly overweight - doesn’t look like its workin out to well for ya
[/quote]
Ahh the dreaded one mile. I am like you Shuttles and sprints are more fun and quicker.
Great log, loving the quotes as well! keep it up