9/28/17
Conditioning
Trail running - about 20 minutes
Not sure what kind of distance I covered, just ran around the trails down the street from my house. Kept about an 8 minute/mile pace.
9/29/17
Legs
Warmup: 3 rounds
5 Vertical jumps
5 Medball chest pass
10 Facepulls
A. Squat
45x10
135x5
155x5
185x5
200x2
200x2
200x2
B. High bar squat
145x5
155x4
165x3
175x2
185x1
C. Zercher squat from pins (pins at 7)
185x3
185x3
185x3
185x3
185x3
D1. Reverse EZ curl
50x8
50x8
50x14
D2. EZ rollout
10
10
7
Was a little tight from the running today (it’s been a while) and the warmups weren’t feeling great - felt like I should’ve napped instead of lifted. Top sets felt good though and carried the rest of the workout.
Usually listen to hip-hop/r&b on my squat days but had some lethargy I couldn’t shake and it’s Friday, so went with some club bangers. It was a hit.
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9/30/17
Push
Warmup: 3 rounds
5 Medball chest pass
10 Pullaparts
A. Bench
45x10
115x5
135x5
160x2
160x2
160x2
B. Press
45x10
65x5
75x4
85x3
95x2
105x1
C1. Shoulder raise (front to side/side to front)
10x8
10x8
10x8
C2. Cali Press
65x8
65x8
65x8
C3. Plate flys
25x8
25x8
25x5
Got my lift in a bit earlier than I wanted, not sure how the rest of the day is going to pan out so figured I’d do it when I could. Being a little hungover did me no favors but I was surprised it didn’t affect my performance too much. Hurt my mental game more than the physical aspect.
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10/1/17
Pull
Warmup: 3 rounds
5 Broad jumps
5 Medball underhand toss
10 Straight arm pulldowns
Power Clean (pins)
45x5
95x3
95x3
115x2
115x2
135x1
135x1
A. Deadlift
45x10
135x5
185x5
225x5
275x2
275x2
275x2
B. Deadstop BB row
45x10
135x5
145x4
155x3
165x2
175x1
C1. Zercher hold
225x10sec
245x10
275x10
275x10
275x15ish
225x20ish
C2. Chinup
BW 6x6
Can’t believe it’s October already! Seems like this year flew by up to now and it doesn’t seem to want to slow down. The Pats looked like dogshit today, I don’t foresee a repeat this year if they can’t clean the D up. I’m more excited about the NBA these days anyway.
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Oh, for Christ’s sake, this is what they were saying after the 41-14 loss to the Chiefs in 2014 dropped them to 2-2, and y’all won the Super Bowl that year.
I’ve watched the NFL for about 25 years. During that time my team has made it to one Super Bowl, and lost to the Patriots. Fuck you guys and your five championships since the year 2000.
(By the way, I’m no Belichick or Patriots hater - I think what they’ve done is incredible, and I could give a shit about stupid “cheating” scandals like Spygate and Deflategate; I just think y’all should realize that most of the league’s fan bases have seen their team win zero SB’s, so maybe you should knock off with the front-running “Eh, we might not win the Super Bowl this year, poor us” bullshit)
There, I’m kinda with you…the NBA has really delivered the goods these last few years, and this offseason was great. After so much concern that everyone would just throw in the towel because the Warriors are too good…nope. Houston, OKC, and Boston all pushed their chips to the middle and went all-in. Great stuff.
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Nice goals. I like the diverse approach. Being strong is awesome by itself, but using lifting as a means to be strong as part of a well-rounded fit lifestyle is even better. And thanks for reminding me that at least once a week I should drag my 88 pounder out of the corner and press it a few times, lol.
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My log is going to turn into the Deadspin comment section. I can’t say I blame ya, I typically hate on my fellow Pats fans for the whoa-is-us reaction to a loss. It’s true, we have the luxury of not watching and just tuning in for the playoffs. Won’t happen again - promise!
You must be an Eagles guy?
OKC! Sam Presti went beast mode this summer. The Warriors have to be the favorites again this year but it’ll be a more exciting season I think.
Thanks! And no problem haha! I’ve gotten a 53 pounder up on the right side once, failed on the left. Long ways to go.
10/2/17
Conditioning
~3.5 mile loop - 35 minutes? (forgot exactly so I’ll be conservative)
Ran 2.5 miles and power walked 1 mile. Did a 2:1 run/walk ratio, ran for a half mile then walked a quarter and reset. There’s markers along the path to keep track of when to switch.
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10/3/17
Legs
Warmup: 3 rounds
5 Vertical jumps
5 Medball chest pass
10 Facepulls
A. Squat
45x10
135x5
155x5
185x5
200x3
200x3
200x3
B. Front squat
140x5
150x4
160x3
170x2
180x1
C1. EZ curl (wide)
45x8
55x8
55x12
C2. Landmine twists (20lbs on bar)
20 passes
20
11
Going to keep the volume pretty low this week. Have a fun weekend ahead of me I want the body to be pretty fresh for.
Well don’t keep it a secret!
Haha my bad!
Hiking Mt. Washington on Saturday with a group of friends. I wanted to to do Katahdin but park entrance is reservation only and I did not even consider that a thing. Three of my friends have never hiked Washington though so it’ll be fun. I haven’t done since 2013 so I’m curious how much more touristy the summit has become.
Sunday I’m going to get some outdoor climbing in. I’d like to do sport but depending on where we go might just sling some top-rope (trad is beyond me at this point). Our usual place is Rumney Rocks but they’re having some event this weekend, as if it wasn’t already a shit show this time of year there!
I’ll get some pictures put up in here after the weekend.
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10/4/17
Push
Warmup: 3 rounds
5 Medball chest pass
10 Pullaparts
A. Bench
45x10
115x5
135x5
160x3
160x3
160x3
B. Wide bench
120x5
130x4
140x3
150x2
160x1
C. Pushups
5x10
Knocked this out in about 25 minutes. Was in kind of a rush today so the low volume thing this week worked out nicely.
10/5/17
Pull
Warmup: 3 rounds
5 Medball chest pass
10 Straight arm pulldowns
SG Highpull (pins at 4)
45x5
95x3
95x3
115x2
115x2
135x1
135x1
A1. Dead
45x10
135x5
185x5
225x5
275x3
275x3
275x3
A2. Pullup (between deadlift sets)
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
B1. Inverted row (pins at 15)
BWx10
BWx10
BWx8
B2. Superman plank
15sec
15
15ish
Another quickie. Pullups between deadlift sets are something I will probably do pretty rarely.
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10/6/17
Conditioning
A. Power snatch (hang)
45x2x3
65x2x2
85x10x2
B. Heavy bag bear hug carry (80lbs)
300’x3
180’x3
150’x3
120’x1 - no hands, forearms only
Supersetted these two, went straight from the snatches to the carries and then rested 45-60 seconds for 10 rounds. My wrists weren’t feeling great towards the end so my last set I went with no hands and squeezed the bag as hard as I could with my forearms - did not make it far doing this lol.
Happy Friday!
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These two photos essentially sum up the hiking experience this weekend:
The weather didn’t exactly hold up its end of the bargain lol. The views from that fire tower are supposed to be incredible, instead we got about 30’ visibility. Still a good time, we opted to hike Mt. Carrigain instead of Washingston to avoid crowds (we also had a few people bail due to illness) and it turned out to be a pretty daunting task. The trail we took up was named Desolation, and some of us were feeling that. Basically a straight shot up 3000’ or so feet of elevation gain, class 3-4 the whole way. Wound up strapping a second pack to my chest for a good portion of that.
Just did some gym climbing yesterday since it was so wet around here, nothing too exciting to report on there. There’s two gyms local to me, one about a 15 minute drive the other within walking distance, and the farther one is so superior it hurts.
Also, I wrapped up reading this yesterday…
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10/9/17
Legs
Warmup: 10 min stationary bike + 3 rounds
5 Medball Chest pass
10 Facepulls
A. Squat
45x10
135x10
155x10
185x10
200x3
200x3
200x3
B. Hi Bar
150x5
160x4
170x3
180x2
190x1
C1. EZ curl (wide)
65x6
65x6
65x8
C2. Reverse crunch
10
10
10
Squats moved pretty fast today but didn’t feel the most stable. Not a huge deal, didn’t feel bad on the body so might’ve just been in my head.
10/10/17
Push
Warmup: 3 rounds
5 Medball chest pass
10 Pullaparts
A. Bench
45x10
115x5
135x5
160x3
160x3
160x3
B. Press
45x10
70x5
80x4
90x3
100x2
110x1
C. Unilateral DB bench
35x8
35x8
35x8
Was a bit pressed (puns!) for time but this was a nice little workout. 110 on the press was a nice grind, 5lbs off my previous best which I hit on a day I was fresh and testing that lift. I think a new PR is around the corner!
10/11/17
Pull
Warmup: 3 rounds
5 Medball chest pass
10 Straight arm pulldowns
SG high pull
45x5
95x3
95x3
115x2
115x2
135x1
135x1
A. Dead
45x10
135x5
185x5
225x5
275x3
275x3
275x3
B. Deadstop BB row
45x10
140x5
150x4
160x3
170x2
180x1
C1. Chinup
BWx8
BWx8
BWx8
C2. SLDL
70x10
70x10
70x10
D. Zercher hold
225x10sec
245x10
275x10
295x10
275x10
225x20
First time doing SLDL with anything other than a barbell, pretty nice movement! I just held 35lb plates in each hand but I definitely need to load up the DB’s next time.
10/12/17
Conditioning
3.5 mile loop: 32 minutes
Ran 2.75 total miles and walked .75 total. Perfect night for a run, 50* or so and clear skies. If I wasn’t so busy trying to not suck at running I’d have taken a couple photos of the sunset over the water/city line. Gotta get better first!