Daily score: 5
Workout:
Vinyasa yoga
I am so glad today was a yoga day. I need something to calm me down. And it was again a great class. Which is funny to me because I used to hate yoga. But I think just once a week makes me really like it. And it's easier now that I'm stronger too...I remember some of it being hard muscle wise...now it's just flexibility. Anyway, a much needed addition right now.
Thursday, May 21, 2015
Wednesday, May 20, 2015
May 19, 2015
Daily score:
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1; rest 90 sec x10 sets
(increase weight slightly from last week)
68 x 1, 73 x 9 complexes
B. Back squat; 10, 10, 10, 8, 8, 8; rest 90 sec
85, 95, 95, 95, 95, 95
C. Bridge feet in rings hamstring curls; 15 reps x6; rest 90 sec
15 x 6
D. Crossunder shrimp squats; 4 reps x6/leg; rest 1 min bw legs
4 x 6/leg
E. Deadbugs; 18 reps x5; rest 1 min
18 x 5
Complex felt much better this week. And I felt like each set got cleaner. Back squats were tough. But breathing wasn't as bad as last week. And I'm not as wicked sore today either. The rest was doable and went well. Feeling good physically today. Legs a little sore but not bad. Looking forward to yoga tonight. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1; rest 90 sec x10 sets
(increase weight slightly from last week)
68 x 1, 73 x 9 complexes
B. Back squat; 10, 10, 10, 8, 8, 8; rest 90 sec
85, 95, 95, 95, 95, 95
C. Bridge feet in rings hamstring curls; 15 reps x6; rest 90 sec
15 x 6
D. Crossunder shrimp squats; 4 reps x6/leg; rest 1 min bw legs
4 x 6/leg
E. Deadbugs; 18 reps x5; rest 1 min
18 x 5
Complex felt much better this week. And I felt like each set got cleaner. Back squats were tough. But breathing wasn't as bad as last week. And I'm not as wicked sore today either. The rest was doable and went well. Feeling good physically today. Legs a little sore but not bad. Looking forward to yoga tonight. Thanks!
Sunday, May 17, 2015
May 17, 2015
Daily score: 6 (sore...everywhere...)
Workout:
A1. Strict press; 8-10x5; rest 1 min
63 x 9
63 x 8
58 x 8
58 x 8
53 x 9
A2. Ring rows; 10 reps x5; rest 1 min
10 x 5
B1. Bench press; 8-10x5; rest 1 min
53 x 10
58 x 10
63 x 10
68 x 10
73 x 10
B2. Strict pull ups; 10 reps x5; rest 1 min
10 x 5
C. Wall facing hs holds; 20 seconds x5; rest 1 min
20 x 5
I was really sore yesterday, especially my biceps. Today still sore. Mostly core and arms. But it felt good to move and workout some of it out. Nothing was too bad other than the strict pull ups took forever. Thanks!
Workout:
A1. Strict press; 8-10x5; rest 1 min
63 x 9
63 x 8
58 x 8
58 x 8
53 x 9
A2. Ring rows; 10 reps x5; rest 1 min
10 x 5
B1. Bench press; 8-10x5; rest 1 min
53 x 10
58 x 10
63 x 10
68 x 10
73 x 10
B2. Strict pull ups; 10 reps x5; rest 1 min
10 x 5
C. Wall facing hs holds; 20 seconds x5; rest 1 min
20 x 5
I was really sore yesterday, especially my biceps. Today still sore. Mostly core and arms. But it felt good to move and workout some of it out. Nothing was too bad other than the strict pull ups took forever. Thanks!
Saturday, May 16, 2015
May 15, 2015
Daily score: 7 sore quads/biceps
Workout:
A. Squat clean x1/hang squat clean x3/Front squat x5; rest 2 min x6 complexes
83 for all
B. Front squat @33x1; 4-5x5; rest 2 min
45 x 5
55 x 4
55 x 5
60 x 4
60 x 4
C. Rear foot elevated split squats @22x1; 6-8x5; rest 1 min bw legs
8 reps for all x 5
D. Reverse hypers; 12-15x5; rest 2 min
50# x 15
50 x 15
50 x 15
50 x 12
50 x 12
E. Hollow body holds; 20 seconds x5; rest 2min
done
Pretty sore legs still but felt so much better after warming up and squating some. Arms and abs are sore too...just first week back after 4 off. I was out of breath at the end of each complex. The 5th rep of the front squats was definitely challenging. I got harassed for going light on the tempo front squats and the RH but I could tell even with the light weight that I would lose some tension in the 3 second hold at the bottom so I stayed light and true. It was hard...so either I'm a sissy, weak, or smart. I'm going with smart. By the split squats my legs were getting tired and I worked for the 8th rep toward the end. This was my first time on the reverse hyper...I had no idea how much weight to do. I started with two 25# plates and at 15 reps my back was burning so I figured that was good. Hollow body holds felt good after the reverse hyper...I did get a couple ab cramps but that's been a thing this week. 20 seconds wasn't too hard. I worked out today instead of saturday because of work scheduling. Thanks!
Workout:
A. Squat clean x1/hang squat clean x3/Front squat x5; rest 2 min x6 complexes
83 for all
B. Front squat @33x1; 4-5x5; rest 2 min
45 x 5
55 x 4
55 x 5
60 x 4
60 x 4
C. Rear foot elevated split squats @22x1; 6-8x5; rest 1 min bw legs
8 reps for all x 5
D. Reverse hypers; 12-15x5; rest 2 min
50# x 15
50 x 15
50 x 15
50 x 12
50 x 12
E. Hollow body holds; 20 seconds x5; rest 2min
done
Pretty sore legs still but felt so much better after warming up and squating some. Arms and abs are sore too...just first week back after 4 off. I was out of breath at the end of each complex. The 5th rep of the front squats was definitely challenging. I got harassed for going light on the tempo front squats and the RH but I could tell even with the light weight that I would lose some tension in the 3 second hold at the bottom so I stayed light and true. It was hard...so either I'm a sissy, weak, or smart. I'm going with smart. By the split squats my legs were getting tired and I worked for the 8th rep toward the end. This was my first time on the reverse hyper...I had no idea how much weight to do. I started with two 25# plates and at 15 reps my back was burning so I figured that was good. Hollow body holds felt good after the reverse hyper...I did get a couple ab cramps but that's been a thing this week. 20 seconds wasn't too hard. I worked out today instead of saturday because of work scheduling. Thanks!
Friday, May 15, 2015
May 14, 2015
Daily score: 8
Workout:
A. Split jerk; 8 tough singles; rest 90 seconds
133, 133, 133, 138, 138, 143, 143, 148
B1. Push press; 5x5; rest 2 min
83, 88, 88, 88, 88
B2. Weighted eccentric only pull ups @41A2; 8 reps x5; rest 2 min
10#, 10, 7.5, 5, 0 all x 8
C1. Bench press; 5x5; rest 1 min
85, 85, 85, 85, 85
C2. Bent over barbell rows; 6-8x5; rest 2 min
88 x 6
83 x 6
83 x 6
83 x 6
83 x 6
D. V-ups; 15 reps x5; rest as needed
done
Quads are even more sore today. Split jerk felt heavy. Elbows a little slow to lock out but didn't come close to failing any reps. Push press felt solid. Eccentric pull ups fatigued...mostly just because of the higher reps I think. 8 seemed like a lot. I backed off the weight in order to stay true to tempo. The 2 second hold at the top and the slow drop got tough. Bench felt awesome...5th rep was a challenge each set. Barbell rows were fine. V-ups good. Thanks!
Workout:
A. Split jerk; 8 tough singles; rest 90 seconds
133, 133, 133, 138, 138, 143, 143, 148
B1. Push press; 5x5; rest 2 min
83, 88, 88, 88, 88
B2. Weighted eccentric only pull ups @41A2; 8 reps x5; rest 2 min
10#, 10, 7.5, 5, 0 all x 8
C1. Bench press; 5x5; rest 1 min
85, 85, 85, 85, 85
C2. Bent over barbell rows; 6-8x5; rest 2 min
88 x 6
83 x 6
83 x 6
83 x 6
83 x 6
D. V-ups; 15 reps x5; rest as needed
done
Quads are even more sore today. Split jerk felt heavy. Elbows a little slow to lock out but didn't come close to failing any reps. Push press felt solid. Eccentric pull ups fatigued...mostly just because of the higher reps I think. 8 seemed like a lot. I backed off the weight in order to stay true to tempo. The 2 second hold at the top and the slow drop got tough. Bench felt awesome...5th rep was a challenge each set. Barbell rows were fine. V-ups good. Thanks!
May 13, 2015
Daily score: 8
Workout:
yoga
I actually did not feel sick at all today! And yoga was awesome! Keith came too :). We did an hour of vinyasa yoga. It did get my heart rate up a bit and I felt slightly wheezing but all in all it felt really good and helped work out some of my leg soreness. Mostly quads are sore.
Workout:
yoga
I actually did not feel sick at all today! And yoga was awesome! Keith came too :). We did an hour of vinyasa yoga. It did get my heart rate up a bit and I felt slightly wheezing but all in all it felt really good and helped work out some of my leg soreness. Mostly quads are sore.
Tuesday, May 12, 2015
May 12, 2015
Daily score: 6
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1; rest 90 sec x10 sets
63 x 1
68 x 9
B. Back squat; 10, 10, 10, 10, 10; rest 90 sec
65, 75, 75, 75, 75
C. Bridge feet in rings hamstring curls; 15 reps x5; rest 90 sec
15 x 5
D. Crossunder shrimp squats; 4 reps x5/leg; rest 1 min bw legs
4 reps per leg x 5
E. Deadbugs; 16 reps x5; rest 1 min
16 x 5
I was conservative today being my first day back in forever and I'm already wary of being overly sore. But this was still challenging. The 90 second rest had my heart rate up a bit during both A and B and I wheezed a bit but all and all it felt good. Legs did get tired during the squats...even with what I know is light weight. C, D, and E were all fun, different and still challenging. The cross under squats were harder on the right leg and I think I kinda fell the last inch on the way down. Feels so good to be back at it. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1; rest 90 sec x10 sets
63 x 1
68 x 9
B. Back squat; 10, 10, 10, 10, 10; rest 90 sec
65, 75, 75, 75, 75
C. Bridge feet in rings hamstring curls; 15 reps x5; rest 90 sec
15 x 5
D. Crossunder shrimp squats; 4 reps x5/leg; rest 1 min bw legs
4 reps per leg x 5
E. Deadbugs; 16 reps x5; rest 1 min
16 x 5
I was conservative today being my first day back in forever and I'm already wary of being overly sore. But this was still challenging. The 90 second rest had my heart rate up a bit during both A and B and I wheezed a bit but all and all it felt good. Legs did get tired during the squats...even with what I know is light weight. C, D, and E were all fun, different and still challenging. The cross under squats were harder on the right leg and I think I kinda fell the last inch on the way down. Feels so good to be back at it. Thanks!
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