July 31, 2011

PM Strength Session

[Cycle 7, Wave 1 - Squat]

Squat: 145lbsx5, 170lbsx5, 190lbsx5*
Squat:

170lbsx7
170lbsx5
170lbsx4

Front Squat:

115lbsx5
115lbsx5
115lbsx10

Ass to Grass Squat:

135lbsx7

Pull-Ups Day 3:

Regular Grip: 5/5/5
Close Grip: 5/5/5
Wide Grip: 3/3/3

[Training Rep = 5]

Finisher:

80lb Sandbag Bear Hug from porch to shed

80lb Sandbag Shoulder from shed across yard and back (per arm)

80lb Sandbag OH Press from shed across yard and back (took a break 3/4 of the way; finished by holding OH for 20 secs)

*3 warm-up sets; 3rd set for max reps

[181]

July 30, 2011

Interval Run on Beach with Stroller/Maddy + 100 squats

30 push-ups; 10 pull-ups on swingset

July 29, 2011

Interval Run on Beach + 100 push-ups

July 28, 2011

Rest Day

July 27, 2011

AM Strength Session

[Cycle 7, Wave 1 - Military Press]

Press: 95lbsx5, 110lbsx5, 120lbsx4*
Press: 125lbsx1, 125lbsx1, 125lbsx1, 125lbsx1, 130lbsx1 (hold for 20 secs)

Thick Bar Press/Push-Ups Combo:

75lbsx10 + 20 push-ups
75lbsx6 + 15 push-ups
75lbsx7 + 15 push-ups

Finisher: Farmer Carry/Sledgehammer Combo

20 swings per arm + to shed and back with 2 45's
15 swings per arm + to shed and back with 2 45's
15 swings per arm + to shed with 2 45's

[Time = 5:20]

*3 warm-up sets; 3rd set for max reps

July 26, 2011

AM Conditioning

Pull-Ups Day 1: 10/8/6/5/6

PM Conditioning

Hills Sprints: 5 trips

[180]

July 25, 2011

AM Strength Session

[Cycle 6, Wave 3 - Deadlift]

Deadlift: 200lbsx5, 225lbsx3, 255lbsx1*
Deadlift Singles: 245lbsx1, 235lbsx1, 225lbsx2
Deadlift: 135lbsx20
Planks:

2 min + 2 min rest
1 min + 1 min rest
1 min

[180]

July 24, 2011

PM Conditioning

Ran a 5k around neighborhood in 29:05 (9:22 pace)

July 23, 2011

[Cycle 6, Wave 3 - Bench]

Bench: 160lbsx5, 185lbsx3, 205lbsx1*
Bottom Position Bench:

170lbs x 1
165lbs x 4 x 4 x 5

Bench:

135lbs x 9
135lbs x 8
135lbx x 7

Curls:

75lbs x 8 + 5 pull-ups
75lbs x 8 + 5 pull-ups

Tennis with Ben: split 2 sets

*3 warm-up sets; last set is for max reps

July 22, 2011

1.5 hrs of yard work

July 21, 2011

Rest Day

July 20, 2011

Tennis with Ben

July 19, 2011

[Cycle 6, Wave 3 - Squat]

Squat: 160lbsx5, 185lbsx3, 205lbsx2*
Squat: 170lbs x 7, x 5, x 4
"Ass to Grass" Squats: 135lbs x 9, x 8, x 7

Pull-Ups Day 1: 10/6/4/4/5

*3 warm-up sets; last set is for max reps

July 18, 2011

Rest Day

July 17, 2011

[Cycle 6, Wave 3 - Military Press]

Military Press: 105lbsx5, 120lbsx3, 130lbsx1, 130lbsx2*
Cleans: 130lbs x 10
Military Press:

105lbsx8
105lbsx5
95lbsx6 (thick bar)

Dips:

1x5
1x5
2x10

Pull-Ups Day 4: 4 reps x 10 sets

*3 warm-up sets; last set is for max reps

July 16, 2011

Rest Day

July 15, 2011

AM Strength Session

[Cycle 6, Wave 2 - Deadlift]

Deadlift: 185lbsx3, 215lbsx3, 240lbsx3*
Plank/Pull-Up Combo:

1.5 min plank + 8 pull-ups
1.0 min plank + 5 pull-ups
1.0 min plank + 6 pull-ups

Thickbar Deadlift:

135lbs x 7
135lbs x 6

*3 warm-up sets; last set is for max reps

(did alternate grip on third set)

[179]

July 14, 2011

Rest Day

July 13, 2011

PM Strength Session

[Cycle 6, Wave 2 - Bench]

Bench: 150lbsx3, 175lbsx3, 195lbsx3*
Bench: 172.5lbsx6, 170lbsx6, 165lbsx7
Bottom Position Thick Bar Bench:

125lbsx8, 135lbsx6, 145lbsx6

Pull-Ups Day 3:

Regular Grip: 4x3
Close Grip: 4x3
Wide Grip: 3/3/2

[4 rep training set]

Finisher: 80lb sandbag shoulder

Right Side: 45secsx2
Left Side: 45 secsx2

[180]

July 12, 2011

AM Conditioning

30 push-ups

PM Conditioning

Ran/Walked w/ Dad for 1.5 hrs.

[179]

July 11, 2011

PM Strength Session

[Cycle 6, Wave 2 - Squat]

Squat: 150lbsx3, 170lbsx3, 190lbsx5*
Squat: 165lbsx6, 165lbsx6
Box Squat: 165lbsx10

Pull-Ups Day 2: 1/2/3/4/5/6/3/3

[179]

July 10, 2011

3 hours of yardwork.

July 9, 2011

2 hours of tennis w/ Ben (lost all 3 sets)

July 8, 2011

AM Strength Session

[Cycle 6, Wave 2 - Military press]

Military Press: 95lbsx3, 110lbsx3, 125lbsx2*
Military Press:

125lbsx2 (hold 20 secs)
125lbsx1 (hold 20 secs)
130lbsx0 (cleaned to shoulders but failed on rep)
115lbsx3 (hold 20 secs)

Dips: 10/9/8
Pull-Ups: 5 reps x 2 sets
Finisher: 50 sledgehammer swings a/g fallen tree

(3 warm-up sets; 3rd set is for max reps)

PM Conditioning

2 hours of mowing

Pull-Ups Day 1: 10/7/5/5/5 (32)

[179]

July 7, 2011

AM Conditioning

40 pushups
1.3 mi run around neighborhood (10:03)(7:44 pace)
30 pushups

[180]

July 6, 2011

AM Strength Session

[Cycle 6, Wave 1 - Deadlift]

Deadlift: 175lbsx5, 200lbsx5, 225lbsx5
Plank: 1.5 mins x 2

[181]

July 5, 2011

1.5 hours of tennis w/ Ben (lost 2-6, 2-6, 3-6)

July 4, 2011

Tennis with Elizabeth [won 6-2, 7-6 (5)]

July 3, 2011

Played catch w/ Ben M.

July 2, 2011

2 hours of Tennis w/ Ben, Ben, and Elizabeth.

July 1, 2011

Rest Day