Underground Fitness

A month later

2011-06-07T15:25:00.000-07:00

Pull-ups 3 RM- Me plus 40 lbs. (up 5 lbs)

Push-ups- 32 in 60 seconds (down 2?)

Standing broad jump- 32 carpet squares (I'll need to measure this at some point). (Up 5 squares or about 10 inches!)

400m- 60 seconds (down a second!) Speaking of seconds, I tried to do another 400m and boy was I gassed from the first one.

Vertical leap remains unmeasurable as of yet.

The new baseline

2011-05-06T16:07:00.000-07:00

Pull-ups 3 RM- Me plus 35 lbs.

Push-ups- 34 in 60 seconds

Standing broad jump- 27 carpet squares (I'll need to measure this at some point).

400m- 61 seconds

I haven't figured out how I'm going to test my vertical leap yet.

Me too... the poor record-keeping that is...

2011-02-12T10:01:00.000-08:00

2/11 - Ultimate
2/9 - Chins
BWx5
+25x5
+35x5
+45x5
+50x5
Bench (first time in like a year...)
155x6
175x6
195x6
205x5
Pull Aparts w/band
3x12
Roll Outs
3x10

2/7 - Some other workout I forgot and vball

2/2- 2/12 The poor record-keeping continues

2011-02-12T07:33:00.000-08:00

2/2- ?
2/3 Ultimate practice
2/4- gym time
2/5- 20 minute pilates workout
2/6- run
2/7- Ultimate practice
2/8- Ultimate practice
2/9- ?
2/10- some number of pull-ups, push-ups, and dumb bell squats
2/11- 38 minute run, 3 sets of 15 raised leg push-ups

1/26-2/1: Something's happening here

2011-02-01T17:42:00.000-08:00

I'm not sure I remember all I've done lately...

1/26- modified winter workout, about 30 minutes worth (kind of weak)
1/27- Ultimate practice
1/28- rest day
1/29- 50 minute run with a 14 minute 2-mile surge
1/30- ?
1/31- Ultimate practice
2/1- 9 close grip pull-ups, 12x(2x40) lb db press (7, same, 5, same), 3 x(40 lb db swings and 40 lb db skullcrushers), 3 x(10 x 50 lb goblet squats and 8 nordic leg curls)
5 x (20 seconds treadmill push, 10 seconds rest)

1/25

2011-01-25T22:25:00.000-08:00

Missed a few posts, but let me catch up.

I think I'm forgetting a workout in there, but here goes...

1/22
A bit of volleyball practice...

1/24
A1) Single Arm DB Bench - 3x8/side
50x8
70x8
80x8
A2) Reverse Lunge
BWx6/side
25x6/side
25x6/side
B) Inverted Row - 3x10
C1) Back Extension
3x10 +45
C2) Standing Anti-Rotation Press
3x3x10sec/side +30

9pm-12am - Volleyball

1/25
Just hopped in on a client's workout and busted out some chins. 5x3... BW, +10, +25, +35, +50

1/24-1/25- Don't stop

2011-01-25T18:04:00.000-08:00

1/24-
Winter workout, light ultimate

1/25-
10 pull-ups, 8x70 lbs. single leg squats (each leg), 10 elevated push-ups, 8 x 35 lbs. push press (each arm), 15 x 35 lbs. swings. 7 pull-ups, same, rest, 5 pull-ups, same, rest

2.5 mile trot home (some shin pain)

1/19-1/23 Go Packers.

2011-01-23T13:40:00.000-08:00

1/19- Track workout- agility ladder, boxes, 3 (3x50x2 yards), backwards 400m cool down
1/20- practice- winter workout
1/21- rest
1/22- about 5 miles 39:45 from home to across from Washington Monument
1/23- winter workout

Jan 16-17

2011-01-19T05:45:00.000-08:00

Ultimate for 3 hours on Sunday.. It was a bit much since I hadn't been out in a while.

Volleyball on Monday for 3 hours.

Played some golfs Monday morning, but didn't shoot too well until the last 2 holes. Not the best way to play 18 holes...

1/16-1/18 Once a runner

2011-01-18T15:59:00.001-08:00

1/16- rest. I tried to do some stuff, but my mind and body conspired to be completely uninterested.
1/17- Ultimate practice. Outdoors. Cold, but good.
1/18-

3 x 6 neutral grip pull-ups and 15 explosive push-ups.
4 more neutral grip pull-ups and 11 more push-ups (not very explosive).

3 x [8 step-ups each leg (2x25 lb db), 12 skullcrushers (25 lb db)]

3 x [8 (2x35) lb db incline press, 15- 35 lb db swings]

2.5 mile run home in 19:54. It felt brisk and good.

Friday, Jan 14

2011-01-16T00:13:00.000-08:00

Front Squats
Bar x 8
115 x 6
135 x 8
155 x 8
155 x 8

Single Leg Deadlift
35 x 3 x 8/side

Slideboard Body Saw
3 x 10

1/13-1/15 varying degrees of

2011-01-15T15:35:00.000-08:00

1/13- winter workout, box, 8 - to yd sprints
1/14- rest
1/15- sluggish winter workout, 28:02 run on treadmill 4.1 miles

1/9-1/12- Welcome back!

2011-01-12T19:07:00.000-08:00

1/9- Rest. I had other plans, but my body said no after Saturday's workout.

1/10- Winter workout, indoor 3 v. 3, 4 half court suicides, stretch

1/11- 2.5 miles in the morning. 10 pull-ups, 20 push-ups, 15 split squat jumps, 5-20-15, 4-20-15. 3 x (8x35) db row and 10x35 db swings, stretch.

1/12- 25 yd. sprint, 25 yd. jog for 8 minutes, rest, same for 7 minutes, agility ladder, 10 pro agility (5-10-5), 2 suicides 5 yards x 6, stretch.

Jan 10-11

2011-01-12T11:56:00.000-08:00

Jan 10 - 3 hours of vball. Definitely getting better. Threw down a few nasty kills, but still felt uncomfortable in the back row and occasionally in the front.
Jan 11
Chins - +30 - 4x5
Single Arm DB Press - 50x3x10/side (We don't have higher than 50s yet in the gym!)
TRX Row - 3x12

You've dragged me out of hiding...

2011-01-10T10:19:00.000-08:00

Alright, alright, I'll bite...

Jan. 1 - Hangover Ultimate in Austin... It was all too true for me.
Jan. 2 - A few hours of volleyball in SA. I'm learning the game, trying to get better each time.
Jan. 4 - Quick circuit around the house. 3 sets of: 25 BW Squats, 12 TRX Rows, 20 Push Ups
Jan. 5 - FINALLY made SA pick-up. Training was cancelled that night, so Megan and I went down for a few hours of Ultimate. Of course I had to roll my ankle on my first trip out. Luckily, it was late in the game!
Jan. 8 - Exercised the brain with some Balderdash dominance... Does that count?!?
Jan. 9 - A few rounds of Sumo Deads, Single Arm DB row, weighted push ups, and back extensions.

Now that I'm caught up (sort of) I'll try to give more detailed updates of the workouts I'm doing. I agree, Dave, this thing tends to keep you honest and give you a bit of a wake-up call when it's been too long since your last lift!

Alan

1/7, 1/8 - Workin' for the weekend

2011-01-08T13:09:00.000-08:00

1/7
Superset, 3 x 35 lb DB incline press x8 and 5 pull-ups

Superset 3x 35 lb DB bench x 10 and 10 skullcrushers

Superset- 3 x side lying external rotations 10 x 8 per side and prone trap raises.

1/8- 1.75 miles up, 8 x 800 with 400 rest jog between (about 3 minutes to 3:20)

(roughly) 2:40, 2:49, 2:37, 2:44, 2:40, 2:42, 2:44, 2:55

I was going to quit after 7, but stuck it out through 8, sort of.

.75 miles down

Snow covered track and a little (a lot of motivational help from Bill and Paul) help from my friends.

1/4-1/6- Two-a-days?

2011-01-06T17:24:00.000-08:00

1/4- 2.5 miles home, some time later winter workout

1/5-rest

1/6- 4 miles work to Lincoln in the morning

3x (5 wide grip pull ups and 20 push-ups)

3x 8 (25 lb) shoulder press each arm

3 x(3 x 10 seconds) palloff press holds

1/1-1/3- A new year

2011-01-03T18:25:00.001-08:00

1/1- 5k 18:21, 10 minute cool down, a few push-ups for good measure

1/2- Winter Workout of 2009

1/3- 9 close grip pull-ups, 15 jumping split leg squats, 15 push-ups, 6, 15 and 15, 4.5, 15 and 16. 2.25 mile treadmill run in 15 minutes

It seemed to help to track things before, so I'm going to try to fit it in again.

It's Finished!

2010-12-13T10:50:00.000-08:00

May 10 - Lower Body

2010-05-11T09:32:00.000-07:00

A)Sumo Deadlift
95x4
135x4
185x3
225x2
275x2
315x2
335x1 (not a 1RM, but I was feeling like form was not quite perfect at this point)

B1)Single Leg Squat
15x8/side
40x8/side
40x8/side
B2)Nordic Curl
3x8

C)Horizontal Wood Chop
3x10/side w/iso hold on 10th rep

(Yeah, I know my workout posting has been an absolute fail lately... And, I feel bad that I couldn't keep up with the density of Kirk's workouts while doing baseball and Ultimate, but it is what it is.)

May 7 - Upper Body
A)Standing Barbell Press
95x2
105x2
135x2
145x1
155x1 (Pretty much the 1RM)

B1)Standing Barbell Press
135x2
115x3
95x10
B2)Single Arm Bentover Row
70x8/side
75x8/side
75x8/side

C1)Push Up
3x12
C2)Chin Up
3x6

D1)Supine No Money
2x3x10s hold
D2)Plank
1x2:30
1x1:30

May 5 - Lower Body
A)Front Squat
45x4
95x3
135x3
185x2
225x1
245x1
255x1
275=Buried
225x2
195x3
185x5

B1)RFESS
45x3x8/side
B2)Back Extension
45x3x10

C1)Ab Wheel
3x8
C2)Hand Switches
3x10/side
C3)Anti-Rotation Press
3x6/side
C4)3-Point Extension Rotation
3x6/side

May 3 - Upper Body

2010-05-03T14:48:00.000-07:00

I realize now that I completely skipped writing in my lower body workout from last Thursday... oh well... it was similar to the last one but without the machines.. I did front squats in the place of the leg presses and some RFESS's in the place of the leg extensions...

Today I tried to get back into training my upper body. I've been having some issues with the elbow/shoulder, but things turned out ok today:

A) Standing Overhead Press (barbell)
45x8
95x8
115x8
115x6

B1) Upright Row
60x10
70x10
70x8
B2) DB Front Raise
15x3x10

C1) Triceps Pushdown
60x8
50x12
50x10
C2) DB Hammer Curl
35x3x8/side

I could remember the rest of Kirk's workout here, as I wasn't planning to lift this morning... but I felt better than expected while I was at the gym. We had Ultimate games on Saturday and Sunday and I played a little baseball Sunday too. I expected to be rundown, but that wasn't the case....

It does look like the vertical pressing wasn't too bad on the shoulder, so I might stick with that for a while.. I need to get stronger than 115 anyway!

April 25 - Lower Body

2010-04-25T15:23:00.000-07:00

I'm going to give Kirk's workout a try this month. It's going to look a little different than the others, but the volume willbe a little rough as I get started. Here's day 1:

A1) Back Squat
185x10
205x10
215x10
225x8
A2) TRX Leg Curl
3x8

B1) Leg Press
310x4x10 (maxed out this stack, but there is another press
to use that was in use)
B2) Leg Extension
160x3x10

C1) Calf Raise
90x5x15
C2) Lunge
60x2x8/side

Walking a little funny... Definitely not used to the volume, but hopefully my legs will come around soon!

4/17-4/21- April: The Cruelest Month?

2010-04-21T16:05:00.000-07:00

4/17: Modified winter workout
4/18: 12 mile bike ride, Greenbelt pick-up, 12 miles home
4/19: Habit practice
4/20: Bike commute, 3x15 push-ups, 3x5 pull ups
4/21:
box jumps 3x8 superset with 3x5 neutral grip pull ups
Front squat 4x4 (135, 155, 175, 175)
Step up 3x8 (with 20 lbs per hand twice and 25 lbs on the third set) superset with 3x10 back extensions
Pallof Press 3x3 (10 second holds)
Ab Wheel 3x10

4/14- Not the mile

2010-04-14T19:01:00.000-07:00

Warm-up
reverse lunges with bar- 8x65, 8x85, 8x95
superset with band pallof press x 6 per side

rack-pulls 8x135, 8x155, 8x185
superset with leg raises (?) with 10 lbs.

plank push-ups 45 seconds
superset with back extensions+ 10 lbs.

15+ burpees

April 14 - Upper Body

2010-04-14T09:09:00.000-07:00

A1) DB Incline Bench
55x8
65x6
75x6
75x6
A2) 1 arm Row
65x8
65x8
75x8
75x8

B1) Step Up
40x8/side
50x8/side
50x8/side (I tried to do a one-leg squat off the bench with the two 50s on my right leg. Totally did 1!)
B2) DB 1-arm Overhead Press
40x8/side (Only did one set because my AC joint in the right side was bugging out)

C1) Back Extension
25x2x8
C2) DB Hammer Curl
30x2x10/side
C3) Rope Triceps Ext
50x2x10

D) Standing Cable Push-Pull
25x2x8/side

4/12- Endorphins? Where are you?

2010-04-12T17:26:00.000-07:00

There was some biking last week and some Ultimate practice and some 400s that were supposed to build my confidence, but didn't. I think I ran 64, 65, 69, 71 with 60+ seconds rest and then did 5- 50 yard sprints. I watched Ultimate all weekend which isn't physically demanding at all.

Today I walked to work and then ran home (18:20).

Then I did
3 x 15 push-ups
3 x 5 chin-ups
3x8 Inverted row
1x8x35 shoulder press, 2x8x40 shoulder press
band-resisted pallof ? press 3 x 10 seconds
15 burpees

April 12 - Misc

2010-04-12T08:11:00.000-07:00

Played baseball for 2.5 hours Sunday morning before coming back to DC for 2.5 hours of ping pong!!! I was a little sore this morning (probably from the baseball), but I did have a lot of time in the gym to do... something...

A1) Face Pull
22.5x8
27.5x8
27.5x8
A2) Lateral Raise
15x3x8

And a little later...

B) Reverse Lunge
95x8/side
135x8/side
155x8/side

C) Rack Pull (from knees)
135x8
225x8
315x8

Ping pong, foam rolling, and 20 minutes on the bike...

April 9 - Upper Body

2010-04-12T08:05:00.000-07:00

A1) Push Up
20lbs vest x 12
25x12
30x12
40x12
A2) Chin Up
20x6
25x6
30x6
40x5

B1) DB Row
60x3x10
B2) Med Ball Overhead Slam
8x3x12

C1) Zottman Curl
25x8
30x8
30x8
C2) DB Tricep Ext
25x12
30x12
35x12

D) Front Plank
2x60sec

April 8 - Lower Body

2010-04-08T09:49:00.000-07:00

A) KB Snatch
35x5/side
50x5/side
70x3/side

B) Barbell Hip Thrust
135x8
185x8
225x6
275x6

C1) RFESS
50x8/side
55x8/side
55x8/side
C2) SL SLDL
35x8/side
40x8/side
40x8/side

D1) Anti-Rotation Iso Press
27.5x3x3x10sec/side
D2) Rope Pushdown
50x2x8
D3) Zottman Curl
30x2x8/side

April 6 - Complexes

2010-04-08T09:44:00.000-07:00

My sister and Megan joined me for this quick little workout...

3 sets of:

Swing x 12
Goblet Squat x 12
Overhead Press x 6/side
Squat into High Pull x 12
SLDL x 12
Bentover Row x 6/side

I used a 40lbs dumbbell for the movements.

After we completed the complexes we busted out the ropes and did 12, 10-second intervals to finish up.

April 2-4 - Fool's Fest

2010-04-05T14:03:00.000-07:00

The annual Fool's Fest Ultimate tournament was this weekend, and it was the first I've played in. It was a great time! We played 3 games a day on Friday and Saturday then ended up losing our first on Sunday to get knocked out of the tourney. I think it was also the first time ever that I went 2-5 on a tourney and had a positive point differential...

I played pretty well for not playing a full game since early December 2009, but there is plenty of room for improvement. We had great numbers though, so I don't feel excessively beat down like I normally do after Ultimate tournaments.

Did I mention the weather was phenomenal?!? Definitely a weekend I can't complain about.

March 31 - Baseball!

2010-04-05T14:00:00.000-07:00

Went out to my first baseball practice in about 10 years today. It was pretty sweet... Laid back, but a good chance to remember how to field a ground ball and get under a pop up. That's probably the biggest difference from playing Ultimate; the ball doesn't waste time getting back down to the ground. I've spent so long following discs that it was a little frustrating chasing fly balls down!

Je joue jogging

2010-04-02T04:07:00.000-07:00

about 35 minutes running about 5 miles
day off (with walking)
about 35 minutes closer to 4 miles
day off (with walking)
casual biking, and shortened workout: warm-up, jumps and 30 second planks x3, T-push-ups, 1.5 reverse lunges, spiderman push-ups, one-legged squat to bench, side planks x 2, 15 burpees

32 minutes including 10x100 steps hard, 100 steps easy.

Au revoir

March 30 - Lower Body

2010-03-31T07:00:00.000-07:00

A) Power Skips (For Height)
4x10/side

B) Squat Jumps
5x3x20lbs weight vest

C1) Front Squat
135x5
135x5
155x5
155x5 (went easy here due to the Ulty tourney coming up this weekend!)
C2) Back Extension
25x4x10

D1) Overhead Lunge
45x3x8/side
D2) Nordic Leg Curl
3x12

March 27 - Ultimate

2010-03-30T06:53:00.000-07:00

I was a little late to the first game of the season due to a kettlebell training course, but the game was a good reminder of what it was like to play Ultimate. It's been a long time since I've been on the field competing.

In other news, I got sick on Friday after my workout, so I was a little out of commission over most of the weekend. I hope to get back into the workouts tonight...

March 26 - Full Body

2010-03-26T08:47:00.000-07:00

A) DB Snatch
35x3/side
50x3/side
60x3/side

B) Hip Thrusts
135x5
225x5
245x5
265x5

C1) RFESS
50x6/side
60x6/side
60x6/side
60x6/side
C2) Single leg SLDL
35x10/side
40x10/side
40x10/side

D1) Incline DB Press
60x3x10
D2) Single Arm DB Row
60x3x10/side

E1) Neutral Grip Pull Ups
BWx10
BWx6
BWx6
E2) Lat Raises
10x2x12

March 25 - Core

2010-03-25T10:33:00.001-07:00

Bike Intervals
8 x 15:45 (Work:Rest)

A1) Half-Kneeling Chop
27.5x10/side
32.5x10/side
A2) Half-Kneeling Lift
27.5x10/side
32.5x10/side

B1) Turkish Get-up
35x4x4/side
B2) Ab Roller
4x10

Ping Pong! Haha, I've been playing about 15-20 games/week these days. Still waiting for some serious competition...

March 24 - Speed

2010-03-25T10:30:00.000-07:00

March 23 - 25 minutes on the bike...

March 24
Mobility work
Dynamic warm-up
3x6 Wall Runs
4x6/side Power Skips (for distance)
5x10m Sprints
5x20m Sprints
4x100m Bounds

3/22-3/24- pre-France fitness

2010-03-24T14:54:00.000-07:00

3/24
3x15 push-ups
3x5 chin-ups
3x8 inverted row
3x8x35 shoulder press

8x200m -28,28,29,30,31,32,32,31
60 seconds rest between

3/23
Bad Habit practice

3/22
Reverse Lunge
95x8/side
135x8/side
135x8/side

Back Extension X 8
Single Leg Back Extension
3x8/side

Single Leg Squat
8x6/side
8x6/side
8x6/side

Nordic Leg Curl
3x8

Plank
2x60sec
super-set: Glute Bridge
2x30sec

March 22 - Lower Body

2010-03-23T06:48:00.000-07:00

A1) Reverse Lunge
95x8/side
135x8/side
145x8/side
A2) Single Leg Back Extension
3x8/side

B1) Single Leg Squat
35x6/side
16x6/side
16x6/side
B2) Nordic Leg Curl
3x8

C1) Plank
2x60sec
C2) Glute Bridge
2x30sec

March 21 - Upper Body

2010-03-22T08:49:00.000-07:00

A1)Bench Press
135x6
185x6 (some pain in my AC joint area so I switched to dumbbells)
85x8
A2)Neutral Grip Chin Up
BWx6
+45x6
+45x6
B1)Seated Row
140x8
140x8
145x8
B2)1-arm Shoulder Press
50x8
50x8
50x8
C1)Face Pull
35x8
35x8
35x8
C2)Tricep Rope Pull Down
35x8
40x8
45x8

I had a client after this, so I didn't finish up my kneeling pallof presses and curls. I'm ready to reevaluate the workout stuff I'm doing and set myself back on a schedule, but it's been a pretty busy last few weeks and I just haven't gotten to it. Basically, the last 2-3 weeks I've been working out when I can and making sure I just get all the movements I need in. Setting myself a lifting schedule again could go a long way... The thing that's keeping me positive about this stuff is that, even though my workouts feel mediocre recently, I am losing the fat. Since that's my current goal it is a good feeling, but I'm ready to move back into strength building again soon!

March 20 - Ropes

2010-03-22T08:47:00.000-07:00

After a full day of sitting at the NSCA conference (which I'll probably talk about later this week) I came home to finally get a little work in.

There's not a great way to log this, but it was a fairly impromptu ropes session. I was just trying to get a bunch of work done in about 20 minutes...

Foam Rolling and mobility work was done first.

Ropes
~20 variations - ~15-25 sec each - ~20 sec rest after each

March 18 - Lower Body

2010-03-19T06:44:00.000-07:00

I was in the gym early and hit the bike for 20 minutes. In the middle of the "ride" I worked in 4 minutes of intervals at 20:10 work to rest in 11th gear. It was not excruciating enough to be called Tabatas though...

Went to work, then back to the gym for this:

A1) Reverse Lunge
95x8/side
115x8/side
115x8/side
(Unfortunately, somebody was using the one squat rack in the place, so I had to settle for picking up the bar with a hang clean...)

A2) Single Leg Back Extension
BW+10x8/side
BW+25x8/side
BW+25x8/side

B1) Pull Through
85x8
90x8
90x8

B2) Pallof Press Holds
32x3x10sec
27x3x10sec
25x3x10sec
(Didn't want a drop set, but I felt like I was working a jackhammer at 32lbs)

C1) Straight Leg Calf Raise (Explosive concentric w/controlled eccentric)
90x8
105x8
105x8

C2) Side Plank
2x45sec/side

And, 4 games of ping pong... does that count?

The End of Neglect?

2010-03-18T08:32:00.000-07:00

Dave,
You are so right. The number of posts on this blog makes me think we've turned to Underground Fatness... Fortunately, that is not true, but we still need to do better.

I just posted on progressions and I think this blog was something that held me to that. From now on you'll find my workouts here. I'm currently cutting some fat and plan to use my fat-burning workouts as an opportunity to move towards a more athletic me. That means I'll be incorporating more shuttles and agility work into my current routine. I'll continue to attempt to improve/maintain my upper body pulling ability and my single-leg strength while becoming more comfortable changing directions on the field and shedding pounds.

There you have it. Goals and a promise to blog them.

Alan

3/17- On the run

2010-03-17T21:27:00.000-07:00

Neglect, neglect, neglect.

The blog is doing slightly worse than the workouts.
Last week was a very light week in preparation for the 8k.
3/14- 28:41 8k, Sweet!
3/15- walk, nearly traditional Monday, including front squats of 4 x 165, some substitution
3/16- walk, Ultimate practice
3/17- 400 x 6 with about 62 seconds rest- 66, 66, 67, 69, 70, 74, 800 up and down

1/30-2/2

2010-02-02T20:02:00.000-08:00

1/30
Winter Workout

1/31
Happy New Month!
7 miles in the snow in 52:40. Thanks Matt and Paul!

2/1
Lower body lifting

2/2
Some active rest

I'm slacking on the foam rolling.

1/29 Not the best

2010-01-29T17:27:00.000-08:00

26:45 warm-up because I got lost.
It's 20-something degrees out.
I tried to run in lane 7 as instructed.
I got a little lost again.

The workout was supposed to be 50, 100, 200, 300, 400, 300, 200, 100, 50 with about 1:1 work:rest.

I'd say it was closer to 50, 100, 150, 290, 400, 290, 200, 100, 50. I think I got the rest right.

A sarcastic, "good thing I went to the track."

12:55 down.

1/27- Uh, huh

2010-01-27T18:51:00.000-08:00

3 x 15 push ups
3 x 5 chin ups
3 x 8 inverted row (let the struggling begin)
3x8 Shoulder press with 35 lb. dumbbells, mostly.

800 warm-up
5:41 mile
rest about 3 minutes+
5:39 mile
rest about 3 minutes+
5:40 mile
rest about 4 minutes
5:29 mile
nearly puke
800 down

1/25- A working lunch

2010-01-25T20:04:00.001-08:00

Mobility work and then
3 x 8 split squat jumps
Box squat with 35-pound dumbells 4x4 (I really need to do this with a bar)
Reverse Lunge 3x8 per side
Pull through 3x8
Split stance cable lift, but the device had a hinge so I think I lost something on that
Plank 3 x 60 second

stretch

1/22/10

2010-01-25T10:59:00.001-08:00

Jim benched 200 for the first time today!

1/24- New plan

2010-01-24T16:07:00.001-08:00

I have not been inactive since the last post, but I won't recreate my workouts here. There were fewer, but not none. Now, I've embarked on a new plan designed by Alan and set my goal at 29:30 for an 8k in March.

Today I began with mobility work and about 6 miles of running in 45 minutes.

January 12 - Lower Body

2010-01-14T14:32:00.000-08:00

It's been a little while since I've posted, so I'm going to try to get back into it. I've been trying to get in more cardio workouts in the week to try and cut some weight off, so you'll start to see more "finishers" and cardio days (this will most likely get back up to full speed after we get back from our skiing trip this weekend!).

Box Squat
185x4
205x4
215x4
225x4

Speed Deadlift
145x8x2

Reverse Lunge
35x4x8

Reverse Crunch
3x12

Superset w/Plank
3x30sec (2 w/20lbs vest and 20 hip touches)

Ropes
10 sets of 20:25sec work:rest

1/4, 1/6, 1/8- Why can't I motivate?

2010-01-08T22:19:00.000-08:00

1/4
Lower body
?

1/6
Upper body
Speed bench press 10x3- 65 lbs, 75 lbs
Close-grip bench press 4 sets of 5, 95- 105 lbs
Superset 2 sets of inverted row and 2 sets 10 of scapular push-ups
3 minutes in heaven?! (20 seconds bike, 10 seconds rest, 20 seconds burpee, 10 seconds rest)

1/8
Ropes with JM and AJ, 20 second sets rotating for about 20 minutes or so.
3 minutes in heaven?!

1/2, 1/3 Let's get it started?

2010-01-03T12:37:00.000-08:00

1/2- Winter workout, left buttocks is rather sore

1/3- run in the freezing cold probably 4 miles

12/23-12/30- Working in a Winter Wonderland

2009-12-30T20:15:00.000-08:00

12/23
XC ski for about 1 hour

12/24
Winter Workout

12/29
2ish mile run to the grocery store. Grocery carrying intervals for 5 blocks on the way home.

12/30
Whoa. Can cold make you weak?
Incline Bench Press
[4x2]x5x95 and needed help several times. (Thanks, Jim!)

Superset w/ Pull Up
[4x2]x4
BW

DB Bench
35x3x8
Superset w/Head Supported DB Row
35x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
10x3x10

12/20 and 12/22- Snow and slopes

2009-12-22T21:26:00.000-08:00

Sickness has shut me down, but I'm starting to come out of it. Now I'm on vacation.

12/20- winter workout

12/22- Telemark skiing. Great quad workout at high altitude- A-basin style

December 14 - Lower Body

2009-12-16T10:34:00.000-08:00

Front Squat [4x1]x6
185
205
215
225
235
225

Step Up
50x4x8

Glute-Ham Raise
3x8
Superset w/Ab Rollout
3x10

Single leg Squat to Bench
2x10

We did some work with Incline bench last week and I worked up to clusters of 205. I've been pretty bad about updating this recently, but we've been making some really solid gains in the gym lately!

12/14 and 12/15

2009-12-15T16:14:00.000-08:00

12/14- 10k- 37:07 (5:59 per mile)

12/15- about 4 mile run
a happy hour plus later:
Front Squat
6 sets of cluster reps... 4x1 in each set, 10 sec between each rep
115, 125, 135, 145, 155, 165!

DB Step Up
35x3x8/side
40x1x8/side

Ab Rollout
3x10
Superset w/Nat. Glute-Ham Raise
3x8
(My hamstrings were hardly functioning at this point)
Single Leg Squat to Bench
3x10/side

12/9 and 12/10

2009-12-11T16:02:00.000-08:00

12/9- about 6 miles run- 53 minutes

12/10-Incline Bench Press
[5x1]x5
95
95
115
115
120

Superset w/ Pull Up
[4x2]x5
BW

DB Bench
40x3x8
Superset w/Head Supported DB Row
30x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
15x2x10

12/7, 12/8, keeping up with the record has been harder than keeping up the weights

2009-12-08T20:50:00.000-08:00

End of November:
I've been holding steady at about 2-3 runs per week and 2 workouts per week with a slight drop off the week of Thanksgiving to something more like 1 run, 2 hikes, and 1 workout. I need to find a shorthand way to track this stuff because I think it's valuable, but I don't feel like typing it in every time.

12/7
I did the winter workout for Bad Habit and came home to do the Monday Phase II "Build" workout. After the Turkey week back off, I'm trying to return to the "Maximum Strength" phases. I'm only doing about 2 a week instead of the scheduled 4 and I'll try to get back to detailing stuff soon, but I did a cluster of front squats at 135. (5x1) x 5 that I thought I should document.

12/8
After 10 minutes of biking
I did 2 rounds of
bike burst (20-30 seconds)
8 reps 10lbs Zozzoman(?) dumbbell curls
15 kettle ball swings
about 20 medicine ball wall throw/crunch
10 pass off kettle ball figure 8's
10 pull-throughs
10 push-ups

biked about 4 minutes down

December 2 - Upper Body

2009-12-04T13:35:00.000-08:00

Incline Bench Press
[4x2]x5
135
145
155
165
155

Superset w/Medium Grip Pull Up
[4x2]x5
BW+25

DB Bench
60x3x8
Superset w/Head Supported DB Row
55x3x8

Cable Backhand
30x3x12/side
Superset w/Zercher Curls
25x3x10

November 30 - Lower Body

2009-12-01T07:33:00.000-08:00

I've been absent for a while doing EC's workouts.. I have those on file at home, but I just haven't gotten around to loading them up here yet.

So, here's the latest from the Power Alley:

Front Squat
5 sets of cluster reps... 4x2 in each set, 10 sec between each cluster of 2 reps.
Looks like this on paper: 185x[4x2]x5

DB Step Up
45x3x8/side

Ab Rollout
3x10
Superset w/Nat. Glute-Ham Raise
3x8

Single Leg Squat to Bench
2x3x10/side

And, now I can't walk.

November 8 & 9 - Ultimate

2009-11-09T09:48:00.001-08:00

A lot of Ultimate this weekend (well, just more than normal). Consider my ass officially kicked.

A few hours of Ultimate on Saturday with Team Schaefer. Really trying to get our stuff together for the tourney next weekend. I hope it worked... it was hard to tell.

Sunday marked the first day of the Rec tournament. Dead Kittens needed to pull out a flawless day after a pretty successful season so far. We did just that, and came away with a 3-0 start and a shot at a championship next weekend. We're going to be missing a few standout players next weekend, but that's just the way things go in Rec league. Hopefully we can pull it off anyway!

November 7 - Upper Body

2009-11-07T21:58:00.000-08:00

A1) Chin Ups
+10x4
+20x2x4
+25x4

A2) Close-Grip Bench Press
185x4
195x4
205x4
210x4

B1) Seated Cable Rows - Pronated
70x8
90x8
120x8

B2) 1-arm DB Bench Press
60x3x8/side

C1) Side-Lying External Rotations
10x2x10

C2) Bowler Squats
2x10/side

D1) 1-leg Supine Bridge
1x10/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

E) Long Eccentric 1-leg Calf Raises
2x3/side (8010 tempo)

Back Alley Fitness Pic

2009-11-07T21:38:00.000-08:00

So, now that we're in a back-alley garage, the name can't exactly be "underground" anymore.. Here is a shot of the gym (Dave's just finishing up his workout with some core work):

November 6 - Lower Body

2009-11-07T21:35:00.000-08:00

A1) Front Box Squats
185x3
205x3
205x5
185x5

A2) Wall Ankle Mobs
3x8/side

B1) DB Reverse Lunge from Deficit
30x8
35x8
40x8

B2) Band Pallof Press Iso Holds
30x3x3

C1) Front Squats
155x3x8

C2) 1-leg Side Bridge
3x25sec/side

D1) Static Calf Stretch
1x30sec/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

114, 11/6, 11/7- I don't know what I'm doing

2009-11-07T15:55:00.000-08:00

Wednesday upper body workout, "easy" version of previously listed
Friday lower body workout,"easy" version of previously listed
Saturday, 11/7- about 5 mile run, Ultimate practice with Schaefer.

I need to work on my weightlifting form and now I'm wondering about the use of my core for throwing. I might want to look into that.

This afternoon, I noticed some crunching in my shoulder. I need to monitor it.

November 4 - Upper Body

2009-11-04T20:20:00.000-08:00

A1) Rack Pulls
135x6
185x6
225x6
245x6

A2) Knee-Break Ankle Mob/Lying Knee to Knee Stretch
3x8/3x20sec

B1) Neutral Grip Pull-Ups
+10x4x3

B2) 1-leg Squat to Bench
3x8/side

C1) Ab Wheel Rollouts
3x8

C2) Alternating Low Incline DB Press
60x3x6/side

D1) Quadruped Chin Tucks
1x5

D2) Kneeling Heel to Butt Stretch
1x30sec/side

November 3 - Upper Body @ Cressey Performance

2009-11-04T20:15:00.000-08:00

Started with a bunch of mobility and foam roller work, then EC did had me do some sprints so we could check out any form issues I might have. There are some things I need to work on... not surprising.

A1) Chin Ups
BWx4
+15x4x4

A2) Close-Grip Bench Press
185x4
205x4
225x4
205x4

B1) Seated Cable Rows - Pronated
8x8
9x8
10x8

B2) 1-arm DB Bench Press
60x8/side
70x8/side
75x8/side

C1) Side-lying External Rotation
5x2x10

C2) Bowler Squats
BWx2x10

D1) 1-leg Supine Bridge
1x10

D2) Kneeling Heel to Butt Stretch
1x30sec/side

November 2 - Lower Body @ Cressey Performance

2009-11-04T20:05:00.000-08:00

Soooo, I'l tell the full story on my other blog, but this was the workout I did following Kevin Youkilis...

Lots of dynamic mobility and foam roller work...

A1) Deadlift (Sumo)
115x6
115x6
165x6
165x4
165x4

A2) Knee-Break Ankle Mobility
4x8

B1) DB Reverse Lunge on Slide Board
30x8/leg
35x8/leg
35x8/leg

B2) 1 leg/1 DB RDL
25x8/leg
30x8/leg
40x8/leg

Some more mobility work.

11/1-11/3 Go hard, go easy

2009-11-03T17:30:00.000-08:00

11/1 with C
Bench Press
115x4 (45x4x2) (50x4x3)
125x4
135x4x3 (had some trouble, need to go lower)

Low Incline Neutral-Grip DB Bench
35x3x10

Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

11/3
about 2.5 mile run home

Box Squat
115x3
135x3
185x3

Speed Deadlift
135x2x3

walking DB Lunge
25x8x3

Reverse Crunch
3x12

Superset w/Plank
3x30sec

some spinning between sets of last 3

10/26-10/31- Just trying to keep up

2009-11-01T11:26:00.000-08:00

10/31
a few points of Ultimate in costume that felt really good even though no one was cutting.

10/30
6 mile bike ride where I felt rather winded. I think I need to raise my seat.

10/29
Bench Press
135x3
125x3x7 (had some trouble)

Low Incline Neutral-Grip DB Bench
35x3x10

Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

10/28
Track workout 100mx5x2 with 50 meters rest between 100s. 2:50 between sets

10/26
Box Squat
125x3
135x3
145x3
155x3
165x3
165x3
165x3

Speed Deadlift
140x10x2

DB Lunge
35x6/side
35x8/side
35x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec

All week- running, biking for transportation.

October 30 - Upper Body

2009-10-31T21:58:00.000-07:00

(A)
Bench Press
135x6 (Fat Gripz)
165x5 (Fat Gripz)
175x4 (Fat Gripz)
195x3 (Fat Gripz)
215x3
225x3
230x3
245x3
250x2

Inverted Row
4x10
Superset w/DB Nuetral-Grip Incline Bench
50x10
60x10
60x10

DB Bicep Curl
40x10
35x10
35x8
30x10

Superset w/Barbell Skull Crusher (Fat Gripz)
45x15
55x15
60x12

Burn, burn, burn...

October 28 - Track

2009-10-28T21:36:00.000-07:00

Suck, suck, suck.

That's all I did tonight... just sucking wind for 30 minutes trying to figure out exactly why I decided to go back to the track.

100mx2x5

We did 100s at full speed, 50m of jogging in between each. 3 minutes rest after the first set of 5-100m. I'm trying to figure out if that could've been any more painful to my lungs.

October 26 - Lower Body

2009-10-27T10:45:00.001-07:00

(A,D,M)
Box Squat
185x3
225x3
245x3
255x3
260x3
265x3
270x3
275x3

Speed Deadlift
185x10x2

DB Lunge
60x6/side
50x8/side
50x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec

October 24 - Upper Body

2009-10-25T21:09:00.000-07:00

(A)
DB Push Press
60x4x6
Superset w/Close Grip Chin Up
+25x3x6

Push Up
3x12
Superset w/DB One-Arm Row
60x3x7

DB External Rotation
10x3x12
Superset w/Side Bridge
3x30/side

October 23 - Lower Body

2009-10-24T20:49:00.000-07:00

(A,D)
Front Squat
135x6
Reverse Lunge
135x3x6/side

Rack Pull
225x6
315x6
365x6

Bulgarian Split Squat
60x3x5/side

Reverse Crunch
3x12
Superset w/Pull Through
70x3x10

October 22 - Tech Practice

2009-10-23T08:56:00.000-07:00

2 sets of 12-15 reps w/no rest.

Hip Thrusters (BW)
Reverse Lunge w/Front Squat Grip (45)
Push Up (BW)
Inverted Row (BW)
X-Band Walk (1in. Band)
Side Bridge (30s/side)
Skullcrusher (65)
Bicep Curl (35-25)
DB Thrusters (20)
Chin Up (Band Assisted)

10/21 Boundless something

2009-10-22T17:53:00.000-07:00

Bench press
95x4
115x4
135x3
125x4
125x3

DB incline bench press
30x9
35x9x2

Prone Trap raise
10x10x3
Superset with side-lying external rotation
10x10x3

Side plank 3 x 30 seconds per side
Superset with Band assisted pull-ups 6x3

About 4+ mile run, about 35 minutes to CUA

About 1+ mile run from train station

October 21 - Upper Body

2009-10-22T08:41:00.000-07:00

(A,M)
Bench Press
135x4 (BWx4)
185x4 (45x4)
225x4 (55x4)
225x4 (45x6)

Neutral Grip DB Incline Bench
60x3x9 (15x3x9)

Superset w/Medium Grip Overhand Inverted Row
BWx4x9 (BWx4x9)

DB External Rotation
10x3x12 (5)

Superset w/Prone Trap Raise
10x3x12 (2.5)

Side Bridge
3x30s/side

10/19

2009-10-21T13:53:00.000-07:00

Box Squat
95x4
115x4
135x4
140x4

Speed Deadlift
135x8x2

Walking DB Lunge
30x3x8/side

Reverse Crunch
3x12
Superset w/plank
3x60s

October 19 - Lower Body

2009-10-20T10:06:00.000-07:00

(A,D)
Box Squat
135x4
185x4
225x4
245x4

Speed Deadlift
205x8x2

Walking DB Lunge
50x3x8/side

Reverse Crunch
3x12
Superset w/Bridge
3x30s

October 18 - Upper Body

2009-10-19T14:09:00.001-07:00

Close-grip Chin-Up
BWx6
+20x6
+25x6
+20x7

Superset w/One Arm DB Push Press
50x4x6/side

Push Up
3x10

Superset w/Single-Arm DB Row
60x8
65x8
70x8

Racquetball for an hour...

October 16 - Lower Body

2009-10-19T14:04:00.000-07:00

(A)
Front Squat
45x6
115x6
135x6
165x6
175x6
185x6

Rack Pulls
185x6
225x6
275x6
315x6
365x5

DB Bulgarian Split Squat
50x6/side
55x6/side
60x6/side

Pull-Through
57.7x10
60x10
62.5x10

Superset w/Reverse Crunch
3x12

Ropes Gone Wild
10 sets of 20sec on/60sec rest.

10/18 Fartlek

2009-10-18T15:01:00.000-07:00

run 5+ miles, 45 minutes 3 x (100 hard, 100 easy, 200 hard, 100 easy, 300 hard, 300 easy)

slight left hamstring pain, felt best stretched out at higher speeds, some pain in right side near below psoas toward inner thigh.

10/13-10/17: Maximum something

2009-10-17T14:54:00.000-07:00

10/17
bowling 115, 160
about 4 mile run in the rain, about 33:36 minutes

10/16
Front Squat
95x5
115x5
125x5x4

Rack pull from knee caps
115x4
125x4
135x4
145x4x3

DB Bulgarian split squat
35x3x6 (each side)

Pull-through with band 3x10
superset with 3x12 reverse crunch

10/15
Bench Press
95x4
115x4
135x4x3

Low Incline Neutral-Grip DB Bench
30x3x10
Superset w/Overhand Grip Inverted Row
BWx4x10

Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

10/13
about 4 miles, about 34 minutes run
full Cressey warm-up

Box Squat
95?x4x5

Dynamic Effort Deadlift
?x8x2

Walking Lunge
30x4x8

Reverse Crunch
3x12

Superset w/Prone Bridge (planks)
3x30s

October 15 - Upper Body

2009-10-15T22:51:00.001-07:00

(A,M,D)
Bench Press
135x4 (45x4)
185x4 (55x4)
225x4 (55x4)
230x4 (55x4)
235x3 (55x4)

Low Incline Neutral-Grip DB Bench
60x3x10 (15x3x10)
Superset w/Overhand Grip Inverted Row
BWx4x10 (same)

Side-Lying External Rotation
10x3x12 (2.5x3x12)
Superset w/Prone Trap Raise
10x3x12 (2.5x3x12)

Side Bridge
3x30sec/side (Same)

October 14 - Lower Body

2009-10-14T11:05:00.001-07:00

(A,M,D)

This was the first time we did the full warm-up from Cressey's Maximum Performance. Some of the stuff was painful, but I think in the long term this will be helpful.

Box Squat
95x4 (45x4)
135x4 (55x4)
185x4 (65x4)
225x4 (70x4)
245x3 (75x4)

Dynamic Effort Deadlift
185x8x2 (45x8x2)

Walking Lunge (1 set I used the Fat Gripz)
45x4x8 (15x4x8)

Reverse Crunch
3x12 (Same)

Superset w/Prone Bridge (planks)
3x30s (Same)

October 9 - Full Body

2009-10-13T10:52:00.000-07:00

(A,M)
Front Squat
135x5x3 (45x5x3)
Superset w/Push-Up
BWx3x12 (Incline Push-Up 3x12)

1-arm Bent-over Row
45x2x8 using Fat Gripz (15x2x8)
Superset w/Walking DB Lunge
45x2x8 (10x2x8)

DB Hammer Curl
35x2x12 using Fat Gripz (10x2x12)
Superset w/DB Rear Raise
15x2x12 (2.5x2x12)

10/10 Ham Fest 5k

2009-10-12T16:16:00.000-07:00

10 minute warm-up

17:11 5k

10 to 15 minute cool down

10/7 Arms de-load is like a regular load

2009-10-12T16:12:00.000-07:00

DB Bench Press
30x2x8
Superset w/ band assisted pull-ups 2x6

Overhead press 45x2x8
Superset w/ Inverted row 2x8

Skull-crusher
45x4
35 x 6
Superset w/ DB lateral raise
10x2x10

Plank 2 x 60 seconds

October 7 - Upper Body

2009-10-08T09:48:00.000-07:00

(A,M,D)

DB Bench Press
60x2x8 (15x2x8)
Superset w/Pull Ups
WGxBWx6 (2x6)
CUxBWx6

Overhead Press
95x2x8 (10x2x8)
Superset w/Inverted Row
2x8 (2x8)

Skullcrusher
65x10 (15x10)
70x10 (20x10)
Superset w/DB Lateral Raise
15x2x10 (5x2x10)

Plank
2x60sec. (2x60)

October 6 - Lower Body (DeLoad)

2009-10-08T09:46:00.000-07:00

(A,M,D,J)

Deadlift
135x6x2 (55x6x2)

Reverse Lunge w/Front Squat Grip
95x1x8 (45x8)

Hip Thrusters
1x15 (15)
Superset w/Good Morning
95x1x8 (25x8)

Ab Roller
1x12 (10)
Superset w/Back Extension
1x12 (12)

I now pronounce you in De-load week 10/6

2009-10-06T19:28:00.000-07:00

I've continued to work out about twice a week, bike shorter distances almost every day and play Ultimate two or more times per week, but I've failed to blog about it. Recently I benched 145, deadlifted 175 and squatted 145. I think I need a race to check on my progress or I need a week like this one to rest a little bit.

I don't think "deload" is actually a word, but that's the week we are in.

Deadlift 6 x 2 at 75 lbs.
reverse lunge with front squat grip 65 lbs. x 8 each leg
Hip Thrusters x 15
back extension x 12
Ab wheel roll-out x 12

October 5 - Direct Arm Work (Guilty as Charged!)

2009-10-06T09:48:00.000-07:00

(A)
DB Hammer Curl
30x12/side
30x10/side
35x8/side

Superset w/Close Grip Bench Press
135x12
155x12
185x8

Skullcrushers
65x12
85x12
85x10

Superset w/Chin Up
BWx10
BWx8
BWx8

DB Lateral Raise
15x10
20x8
10x15
15x12
20x6

October 2 - Full Body

2009-10-03T22:08:00.000-07:00

(A, J, M)

Squat
185x5 (45x5)
205x5 (45x5)
225x5 (55x5)
245x5 (75x5)

Superset w/Dips
BWx3x10 (BWx3x10 Push-Ups)

Single-Arm DB Row
60x3x15 (10x3x10)

Superset w/Overhead Squats
45x3x6 (DB Walking Lunge 15sx3x6)

Supine No-Money w/Band
3x5/5sec hold (3x5)

Superset w/Barbell Shrug
135x3x12 (DB Chop 15x3x4/side)

September 30 - Upper Body

2009-10-01T12:43:00.000-07:00

(D,A)

Bench Press
185x4
225x3
225x3
225x3

Superset w/Neutral Grip Pull Up
+25x5x4

Overhead Press
95x8
135x3/115x4
115x7

Superset w/Inverted Row, Feet Elevated
BWx3x8

Band Resisted Ab Rollout
3x8

Superset w/Side-Lying DB Extension
15x3x10

Pushups (to failure)
~40

I need to start doing a longer warm-up before we lift. I think we've been pushed to lift faster since I've been getting home a little later than desired. I shouldn't let that get in the way of properly warming up for a lift...

September 28 - Lower Body

2009-09-29T09:36:00.000-07:00

Rack Pulls
135x5 (45x5)
185x5 (55x5)
225x5 (75x5)
275x5 (95x5)
315x5 (95x5)

Reverse Lunge w/Front Squat Grip
115x8 (45x8)
135x8 (45x8)
145x8 (45x8)

Hip Thrusters
BWx3x15 (3x15)
Superset w/Good Mornings
95x3x8 (15x3x10)

Knee Raise/Straight-leg Raise
3x10 (3x10)
Superset w/Back Extension
+25x3x10 (BWx3x10)

September 26 - Ultimate

2009-09-28T08:33:00.000-07:00

Double-header on Saturday with Team Schaefer. We played pretty short on guys, I think we had 3 subs for the two games.

16-15
7(8?)-15

Two losses to start the season. I think we were out there for a good 4 hours running around. Maybe more than I wanted too...

September 25 - Full Body

2009-09-28T08:12:00.000-07:00

Back Squat (The last 5 sets were done as a "cluster")
185x5
225x5
265x5
275x1
285x1 (Old PR)
295x1
305x1
315x1 (PR)

Push-Ups w/feet elevated
3x12
Superset w/One arm DB Row
60x12
Superset w/DB Lunges
60sx3x6

Landmines
+45x5/side
+25x5/side
+25x5/side
Superset w/Supine No-Money w/bands
3x5/5 sec holds