Lunchtime:
LifeFitness Treadmill, 1.0 incline, 7.0 MPH run speed/3.8 MPH walk speed: 5 intervals of 2 minutes running and 4 minutes walking.
Evening:
Squats: 145x5, 165x5, 185x5x5.
Superset:
Nautilus Nitro Leg Adduction: 60x10, 70x10, 80x10
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x10
Superset: Band GHR: 4 sets of 7
Incline Situps: Failure at 16, 13, 10, 8 reps
Superset:
18” Lateral Step Up (LBS x reps per leg): 10x10, 15x10, 20x8.
Short pogo jumps (weight x reps): 10x20, 15x17, 20x14.
Friday, March 31, 2006
Thursday, March 30, 2006
Lunchtime Run
Lunchtime: LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 6.3 MPH): 5 intervals of 3 minutes running/3 minutes walking.
SE/RE Back/Bench
Lunchtime: LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 2 minutes running/4 minutes walking.
Evening:
Band Chinups: 3 sets of 3, 2 sets of 2. When I couldn't do good sets of 3, I switched to 2s.
Conventional Deadlifts: 155x5, 185x5, 215x5x5.
Hoist Assisted Dips (BWT 237.1): 117.1x5, 127.1x5, 147.1x5, 167.1x5, 197x5x5.
Reverse Curls: 40x10, 45x10, 50x10
DB Lateral Raises: 8x10, 1x10, 12x10, 5x12
Pushups: 25, 20, 17, 14 reps
Farmers Walks: 2 90-second walks with 60 lbs.
Evening:
Band Chinups: 3 sets of 3, 2 sets of 2. When I couldn't do good sets of 3, I switched to 2s.
Conventional Deadlifts: 155x5, 185x5, 215x5x5.
Hoist Assisted Dips (BWT 237.1): 117.1x5, 127.1x5, 147.1x5, 167.1x5, 197x5x5.
Reverse Curls: 40x10, 45x10, 50x10
DB Lateral Raises: 8x10, 1x10, 12x10, 5x12
Pushups: 25, 20, 17, 14 reps
Farmers Walks: 2 90-second walks with 60 lbs.
Tuesday, March 28, 2006
Lunchtime Run
Lunchtime: LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 6.3 MPH): 5 intervals of 3 minutes running/3 minutes walking.
Monday, March 27, 2006
ME Squat/DL
If one really thinks about it, I spent the first half of March sick. With the family OK and my illnesses gone, I felt a little rusty going into today's workout. So, I started the third week of this wave conservative: not out to set PRs, content to even get what I got on week 2.
Lunchtime:
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 2 minutes running/4 minutes walking.
Evening:
18" Box Squats: 145x5, 175x5, 205x5, 235x5, 265x5, 295x5 (5RM). Since I got 4 reps with 295 last time, I went for my fifth and stopped there. Good, because all 5 reps at 295 was tougher this time around.
Superset:
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x7
Nautilus Nitro Leg Adduction: 55x10, 65x10, 80x10
Superset:
Band GHR: 4 sets of 6
Situps: Failure at 24, 17, 13, 13 reps. A little better than before.
Superset:
DB Walking Lunges (Sum of DBs x reps per leg): 50x10, 60x10
Ankle Jumps: 15 lbs for 17 reps, 25 lbs for 13 reps. No third set, just didn't have it.
Lunchtime:
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 2 minutes running/4 minutes walking.
Evening:
18" Box Squats: 145x5, 175x5, 205x5, 235x5, 265x5, 295x5 (5RM). Since I got 4 reps with 295 last time, I went for my fifth and stopped there. Good, because all 5 reps at 295 was tougher this time around.
Superset:
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x7
Nautilus Nitro Leg Adduction: 55x10, 65x10, 80x10
Superset:
Band GHR: 4 sets of 6
Situps: Failure at 24, 17, 13, 13 reps. A little better than before.
Superset:
DB Walking Lunges (Sum of DBs x reps per leg): 50x10, 60x10
Ankle Jumps: 15 lbs for 17 reps, 25 lbs for 13 reps. No third set, just didn't have it.
Friday, March 17, 2006
Strep
Yep, turns out the reasons for this weeks struggles with how I feel at the gym, my use of an inhaler to help me breathe when I have a coughing fit, and not getting past anything is not only a sinus infection but the beginning of Strep A. Well, my family's better but I've told my wife and kid to keep their distance, and I stayed away from work and the gym.
Thursday, March 16, 2006
ME Back/Bench
Legs are so sore from Monday's workout, only below the ankles doesn't. Can't say I'm looking forward to deadlifts but I should be fine. Right?
Lunchtime:
LifeFitness Treadmill, Level 3 Hill: 30 minutes of walking at 3.8 MPH, just to loosen my legs up a bit.
Evening:
Hammer ISO Row: Worked up to a 80 lbs 5RM and a 90 lbs 2RM.
Snatch Grip Deadlifts: 145x5, 165x5, 185x5, 205x5, 225x5 (5RM). Last time, I couldn't lift 225 at all, so this was a victory for me. Moreso than a strength increase, I think I now have the hang of it - - - I try to visualize a snatch as I pull. The 4th rep on the last set got slightly sloppy so I paused, reset, and got it.
Incline Bench Press: 95x5, 115x5, 135x5, 155x5x5. Only the first set of 155 was done with a one second pause. I didn't have enough to pause the other sets.
Superset:
DB Preacher Curls: 20x10, 25x10, 30x6, 15x12
DB Lateral Raises: 10x10, 12x10, 15x7, 15x5
Superset:
Hammer Shrug: 90x5, 110x5, 130x5, 150x5
Pushups: 25, 15, 10, 8. Weird. My first set was the best yet, but I had nothing left for all the others.
Lunchtime:
LifeFitness Treadmill, Level 3 Hill: 30 minutes of walking at 3.8 MPH, just to loosen my legs up a bit.
Evening:
Hammer ISO Row: Worked up to a 80 lbs 5RM and a 90 lbs 2RM.
Snatch Grip Deadlifts: 145x5, 165x5, 185x5, 205x5, 225x5 (5RM). Last time, I couldn't lift 225 at all, so this was a victory for me. Moreso than a strength increase, I think I now have the hang of it - - - I try to visualize a snatch as I pull. The 4th rep on the last set got slightly sloppy so I paused, reset, and got it.
Incline Bench Press: 95x5, 115x5, 135x5, 155x5x5. Only the first set of 155 was done with a one second pause. I didn't have enough to pause the other sets.
Superset:
DB Preacher Curls: 20x10, 25x10, 30x6, 15x12
DB Lateral Raises: 10x10, 12x10, 15x7, 15x5
Superset:
Hammer Shrug: 90x5, 110x5, 130x5, 150x5
Pushups: 25, 15, 10, 8. Weird. My first set was the best yet, but I had nothing left for all the others.
Tuesday, March 14, 2006
A Better Run
Lunchtime:
LifeFitness Treadmill, 1.0 incline, 6.5 MPH run speed/3.8 MPH walk speed: 5 intervals of 3 minutes running and 3 minutes walking. I test heartbeat by grabbing the bar 40 seconds before the run begins and immediately when it ends. BPM was 140, 140, 149, 150, 152 at the beginning of the runs and 164, 172, 177, 182, 185 after. This is a 13:49 minute, 1.5 mile pace.
I might still do the fast stuff on the other two days, but not nearly as long, to slowly push up my VO2 max. We'll see.
LifeFitness Treadmill, 1.0 incline, 6.5 MPH run speed/3.8 MPH walk speed: 5 intervals of 3 minutes running and 3 minutes walking. I test heartbeat by grabbing the bar 40 seconds before the run begins and immediately when it ends. BPM was 140, 140, 149, 150, 152 at the beginning of the runs and 164, 172, 177, 182, 185 after. This is a 13:49 minute, 1.5 mile pace.
I might still do the fast stuff on the other two days, but not nearly as long, to slowly push up my VO2 max. We'll see.
SE/RE Squat
Lunchtime:
LifeFitness Treadmill, 1.0 incline, 7.0 MPH run speed/3.8 MPH walk speed: 2 intervals of 3.5 minutes running and 2.5 minutes walking. Maybe I'm detrained a bit from being sick or it was the meds I was on to keep me clear (on top of a coke and cup of coffee), but I was up to 150 BPM before the running even started, was up to 187 BPM after the first interval and 195 BPM after the second. Could not finish the third one, and it took over 15 minutes for my heart rate to drop below 150. Considering this and last week's run, I might drop my speed a bit. I'm not in the shape to sustain >170 BPM for too long before it becomes uncomfortable to run. I want to be able to 13 minutes straight by the end of April but it won't happen this way.
Evening:
Squats: 145x5, 165x5, 185x5, 220x6x3. I'm starting to get better at reps that these weren't too bad, still tough, though. I'm noticing the effect of the 18" box squats because once I'm past parallel, it's easy. I'll work on the bottom eventually.
Superset:
Nautilus Nitro Leg Adduction: 60x10, 70x10, 80x8
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x10
Superset:
Band GHR: 4 sets of 7
Situps: Failure at 26, 20, 16, 14 reps
Superset:
18” Lateral Step Up (LBS x reps per leg): 10x10, 15x8, 20x6.
Short pogo jumps (weight x reps): 10x20, 15x17, 20x14.
Weight this morning: 233.5 lbs.
LifeFitness Treadmill, 1.0 incline, 7.0 MPH run speed/3.8 MPH walk speed: 2 intervals of 3.5 minutes running and 2.5 minutes walking. Maybe I'm detrained a bit from being sick or it was the meds I was on to keep me clear (on top of a coke and cup of coffee), but I was up to 150 BPM before the running even started, was up to 187 BPM after the first interval and 195 BPM after the second. Could not finish the third one, and it took over 15 minutes for my heart rate to drop below 150. Considering this and last week's run, I might drop my speed a bit. I'm not in the shape to sustain >170 BPM for too long before it becomes uncomfortable to run. I want to be able to 13 minutes straight by the end of April but it won't happen this way.
Evening:
Squats: 145x5, 165x5, 185x5, 220x6x3. I'm starting to get better at reps that these weren't too bad, still tough, though. I'm noticing the effect of the 18" box squats because once I'm past parallel, it's easy. I'll work on the bottom eventually.
Superset:
Nautilus Nitro Leg Adduction: 60x10, 70x10, 80x8
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x10
Superset:
Band GHR: 4 sets of 7
Situps: Failure at 26, 20, 16, 14 reps
Superset:
18” Lateral Step Up (LBS x reps per leg): 10x10, 15x8, 20x6.
Short pogo jumps (weight x reps): 10x20, 15x17, 20x14.
Weight this morning: 233.5 lbs.
Thursday, March 09, 2006
DB Farmers Walk for Lunch
40-LBS DBs for two trips (warmup)
50-LBS DBs for two trips
60-LBS DBs for one trip
70-LBS DBs for 1 trip (stopped halfway to reset grip)
75-LBS DBs for 1 trip w/straps (My forearms were on fire after the first 1/3 of the trip)
80-LBS for no trips because I couldn't hold on even with the straps.
rested 2 minutes
80 lbs DB static holds for 18 seconds each hand.
90 lbs DB static holds for 12 seconds each hand.
Next time, I'm doing the heaviest ones first and descend. After this and yesterdays DLs and chins, I'm sure the pain train's coming for my traps!
50-LBS DBs for two trips
60-LBS DBs for one trip
70-LBS DBs for 1 trip (stopped halfway to reset grip)
75-LBS DBs for 1 trip w/straps (My forearms were on fire after the first 1/3 of the trip)
80-LBS for no trips because I couldn't hold on even with the straps.
rested 2 minutes
80 lbs DB static holds for 18 seconds each hand.
90 lbs DB static holds for 12 seconds each hand.
Next time, I'm doing the heaviest ones first and descend. After this and yesterdays DLs and chins, I'm sure the pain train's coming for my traps!
Wednesday, March 08, 2006
SE/RE Back/Bench
Band Chinups: 8 sets of 2
Conventional Deadlifts: 155x5, 185x5, 210x5, 250x6x3. These were so fucking hard. Particulary, rep 6 and the last 3 reps of the last set.
Hoist Assisted Dips (BWT 238.1): 118.1x5, 128.1x5, 148.1x5, 168.1x5, 188.1x5x5.
Reverse Curls: 40x10, 45x10, 50x8
DB Lateral Raises: 5x10, 8x10, 1x10, 12x10
Pushups: 23, 20, 17, 14 reps
Did not have time to do the Farmers Walks. So that will be tomorrow's lunchtime aerobics;)
Conventional Deadlifts: 155x5, 185x5, 210x5, 250x6x3. These were so fucking hard. Particulary, rep 6 and the last 3 reps of the last set.
Hoist Assisted Dips (BWT 238.1): 118.1x5, 128.1x5, 148.1x5, 168.1x5, 188.1x5x5.
Reverse Curls: 40x10, 45x10, 50x8
DB Lateral Raises: 5x10, 8x10, 1x10, 12x10
Pushups: 23, 20, 17, 14 reps
Did not have time to do the Farmers Walks. So that will be tomorrow's lunchtime aerobics;)
Lunchtime Run
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 min warmup, 2 intervals of 4 minutes running/2 minutes walking. I am supposed to now have 20 minutes of total running time and I thought that 5 intervals of 4 minutes running/2 minutes walking would ease me in, even though I would only rest 2 minutes. Just as well: After the week where I'm doing 7-minute runs, there will be no rest periods greater than 2 minutes.
First Interval: Heart rate began at 145, ended at 172.
Second interval: Heart rate began at 150, ended at 182. Started getting a stitch at around the 3 minute mark but ran through it.
I walked until I could get my heart rate to about 148, then I tried a third interval. In two minutes, I was up to a BPM of 188 and just could not continue, so I walked the rest. Maybe, I'm still recovering from what ailed me, but I really see this as having to condition my heart to recover faster and be more efficient. So I'll gradually keep adding to this until I can get my twenty minutes in good shape, then I will start my week with 5 minutes running, 2.5 minutes walking.
First Interval: Heart rate began at 145, ended at 172.
Second interval: Heart rate began at 150, ended at 182. Started getting a stitch at around the 3 minute mark but ran through it.
I walked until I could get my heart rate to about 148, then I tried a third interval. In two minutes, I was up to a BPM of 188 and just could not continue, so I walked the rest. Maybe, I'm still recovering from what ailed me, but I really see this as having to condition my heart to recover faster and be more efficient. So I'll gradually keep adding to this until I can get my twenty minutes in good shape, then I will start my week with 5 minutes running, 2.5 minutes walking.
What Is The Going Rate On a Soul?
I saw this on the DrSquat.com forum (one of my favorites) and had to post it. Especially after all the stories I've read about how some powerlifters are treated at commercial gyms. Sad,really. I love my gym even more!!!
Sell-out
Sell-out
Tuesday, March 07, 2006
Backwards Aerobics
LifeFitness Elliptical, Hill (Around the World profile), Level 6: 30 minutes done backwards. I got my heart rate into the 150s at around the 9-minute mark and kept it between that and 164 BPM for the duration. With all the other work I do, I thought this might give my workouts something different to do. I felt this more on my backside, hips, and lower back than when I go forward, and my heart rate was about 10 BPM higher. A keeper on days when I don't run.
Son played in the Tracyton League playoffs yesterday despite being sick (his call, I'm not one of THOSE dads!!!), so no sled dragging tonight. His team won and will now compete in Thursday's game to decide 1st or 2nd place. Next week, my evening schedule will be back to normal.
Son played in the Tracyton League playoffs yesterday despite being sick (his call, I'm not one of THOSE dads!!!), so no sled dragging tonight. His team won and will now compete in Thursday's game to decide 1st or 2nd place. Next week, my evening schedule will be back to normal.
Monday, March 06, 2006
75 Percent!!!
I'm slowly starting to feel lots better. Right now, I'm so sleep deprived that I might get some fitful sleep: past few days, it's like my brain won't slow down and I'm sleeping in spurts. While not 100% well, I felt good enough to give today ME Squat/DL session a go. I'm starting week 2 over again since too much time passed since my last workout. Did not run at lunch since I had to take my son to the doctor - - - his turn!!!
18" Box Squats: 145x5, 165x5, 185x5, 205x5, 225x5, 255x5, 285x5 (5RM-added belt), 295x4 (I went for a fifth rep, brought it down under control, rose a tad and started seeing glittery stuff so I sat back down and put the bar on the pins). Glad I didn't try 305 - - - I wouldn't have finished as happy.
Superset:
DB Walking Lunges (Sum of DBs x reps per leg): 50x10, 60x10 (puked out of the window), 40x10
Ankle Jumps: 3 sets of 23
Superset:
Nautilus Nitro Leg Abduction: 55x10, 65x10, 80x8
Nautilus Nitro Leg Adduction: 55x10, 65x10, 80x8
Superset:
Band GHR: 3 sets of 6
Situps: Failure at 22, 17, 14 reps
18" Box Squats: 145x5, 165x5, 185x5, 205x5, 225x5, 255x5, 285x5 (5RM-added belt), 295x4 (I went for a fifth rep, brought it down under control, rose a tad and started seeing glittery stuff so I sat back down and put the bar on the pins). Glad I didn't try 305 - - - I wouldn't have finished as happy.
Superset:
DB Walking Lunges (Sum of DBs x reps per leg): 50x10, 60x10 (puked out of the window), 40x10
Ankle Jumps: 3 sets of 23
Superset:
Nautilus Nitro Leg Abduction: 55x10, 65x10, 80x8
Nautilus Nitro Leg Adduction: 55x10, 65x10, 80x8
Superset:
Band GHR: 3 sets of 6
Situps: Failure at 22, 17, 14 reps
Saturday, March 04, 2006
Welcome to a New BloggerLifter
Lou Archiello, someone who I would chat with on the GoHeavy forums and was wondering where me, John McDonald, and Colin went, has taken up my suggestion and posted a blog of his own. Like John and a few people here, he competes. He is also trying to come back from a layoff, and I think these blogs may be just the thing he needs. His blog address is http://lscrewy.blogspot.com. Let's give him a warm welcome and get his blog up to speed.
When You Can't Quarantine the Family . . . .
My wife had bronchitis and a minor sinus infection the last weekend so when my body felt like it was merely going through the motions on Monday's workout, I knew I was getting sick, too. Now, I'm trying to keep my distance from my wife and son so the cycle doesn't continue. Missed two days of work. Am not working out this weekend so I'll at least I'll be 75% for Monday's workout. Sinus medication has me anxious and edgy.
Got measured today and I was 2 lbs lighter (236 with clothes on). My waist was still 40 inches and my neck shrank half an inch. Not what I wanted, but I'll adjust accordingly. I slacked off and diet, sledding, and drills. Back to the grind.
Got measured today and I was 2 lbs lighter (236 with clothes on). My waist was still 40 inches and my neck shrank half an inch. Not what I wanted, but I'll adjust accordingly. I slacked off and diet, sledding, and drills. Back to the grind.
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