Warm up- Foam roller, mobilization, calisthenics
Strength-
1- BB DL- 5 X 205, 225, 225, 230, 235
2a- Safety bar BP- 5 X 160, 165, 170, 170, 175
2b- T-Bar row- 5 X 85, 100, 110, 115, 115
Finisher-
3a-Jump rope 5 X 100
3b- Med ball slam- 5 X 20
3c- 1 arm DB Snatch- 5 X 45
Notes; Had planned a bike ride as finisher but it is apparently never goig to stop raining here.
Good week despite missing a workout due to extra shift at work. Weights going steadily up on all lifts, feeling solid with it. Plan to add sandbag training this week. Onward!
Sunday, June 30, 2013
6/29 Workout
Warm up- Foam roller, mobilization, calisthenics
Strengh-
1a- BB Squat- 5 X 175, 180, 190, 195, 195
1b- 1 arm DB row- 5 X 890
Metabolic-
2a-Sledge swings- 5 X 100
2b- KB swings
Finisher-
Jump rope- 5 X 100
Notes: Squats felt great, edging to 200. KB 24K. Sledge/KB swings may be my favorite combo!
Strengh-
1a- BB Squat- 5 X 175, 180, 190, 195, 195
1b- 1 arm DB row- 5 X 890
Metabolic-
2a-Sledge swings- 5 X 100
2b- KB swings
Finisher-
Jump rope- 5 X 100
Notes: Squats felt great, edging to 200. KB 24K. Sledge/KB swings may be my favorite combo!
Friday, June 28, 2013
6/28 Workout
Warm up- Foam roller, mobility, stretching.
1a- 5 X 10 push ups
1b- 5 X 5 pull ups
2- Airdyne Tabata- warm up, 8 X 20 sec on, 10 sec off, cool down.
Notes:
Double shift work day means no time tonight, so quick body weight a.m. workout.
Something is better than nothing.
Wednesday, June 26, 2013
6/26 Workout
Warm up- foam roller, mobilization, calisthenics
Strength-
1-Straight bar DL- 5 X 205, 215, 225, 230, 230,
2a- Safety bar BP- 5 X 160, 160, 165, 165, 165
2b- 1 arm DB Row- 5 X 90
Metabolic-
3a- Med ball slams- 5 X 20
3b- 1arm DB Snatch- 5 X 45
Finisher-
Jump rope- 5 X 100
Notes: Tired from a crappy night's sleep and slightly off my feed here, but still felt good.
Strength-
1-Straight bar DL- 5 X 205, 215, 225, 230, 230,
2a- Safety bar BP- 5 X 160, 160, 165, 165, 165
2b- 1 arm DB Row- 5 X 90
Metabolic-
3a- Med ball slams- 5 X 20
3b- 1arm DB Snatch- 5 X 45
Finisher-
Jump rope- 5 X 100
Notes: Tired from a crappy night's sleep and slightly off my feed here, but still felt good.
Monday, June 24, 2013
6/24 Workout
Warm up- foam roller, mobilization, calisthenics
Strength-
1a- BB Squat- 5 X 160, 170, 180, 190, 190
1b- 1 arm DB Rows, 5 X 90
Metabolic-
1a- Med ball slam- 5 X 20
1b- 1 arm DB Snatch, 5 X 45
Finisher-
Jump rope- 5 X 100
Notes: This after a chiro adjustment and very very deep tissue massage. Felt great but ready for a day off tomorrow.
Strength-
1a- BB Squat- 5 X 160, 170, 180, 190, 190
1b- 1 arm DB Rows, 5 X 90
Metabolic-
1a- Med ball slam- 5 X 20
1b- 1 arm DB Snatch, 5 X 45
Finisher-
Jump rope- 5 X 100
Notes: This after a chiro adjustment and very very deep tissue massage. Felt great but ready for a day off tomorrow.
Sunday, June 23, 2013
6/23 Workout
Warm up- foam roller, mobilization, calisthenics.
Strength-
1A- Hex bar deadlift- 5 X 235, 235, 245, 255, 255
1B- Safety bar bench press- 5 X 170
Metabolic-
1A-Sledge swings- 5 X 20
1B- KB swings- 24 KG 5 X 20
2- Jump rope- 5 X 100
Notes: Felt really great to get after it again. Sledge and KB swings done outside.
First Rep- intro
Where to start... I have had two other blogs, Craig's Rebuild 2.0, which was mostly the moving story of my comeback from a bum shoulder and which served essentially as a logbook for workout schemes, and Sole Searching, which was a running blog geared toward documenting my goal of running 2013 miles in 2013. My first blog basically ended when I decided to prioritize running over lifting, and the second one basically ended when I apparently forgot how to type and when I started to think about lifting more again. You got your Yin, you got your Yang.
In the spirit of the third time being the charm and recognizing that a singly focused blog has too many limitations for me I have decided to combine all my fitness interests into one multipurpose affair right here. With the subject bookends set further apart I can chase whatever fitness goals strike my fancy and be able to write about it in one place. I love to run and I love to lift, and as I learn more I love trying new fitness ideas. I also love to grow, cook and eat real whole food, strongly support local sustainable farms and Farmer's Markets, have an ongoing interest in nutrition and plan to include some ramblings on that front, as well as whatever related randomness comes to mind.
As background, I've been running for the last several years, a lot, and that's pretty much been all I've done for fitness. I've been basically injury free for the most part and believe now that is at least partly the result of residual core and general strength I had built up previously. That, and I got lucky. A string of likely related injuries this past Spring and early Summer kept me from running more than once or so a week for all of May, and I haven't run at all in June. I had a corn-like thing removed from my foot and that took way longer to heal that I had figured. Then an attack of allergies from the 7th ring of Hell. Then a weird metatarsal flare up. And finally my back got extremely tight and sore as hell. So the guy who was blithely logging 40-50 mile weeks and ran 2121 miles last year has not run worth mentioning for two months.
And I'm surprisingly okay with that. Somewhere this Spring I started quietly questioning the endurance model as a sole means of health and fitness, at least for me. Thinking back to my previous years of lifting heavy and running shorter and faster I was in much better shape overall than I have been since. I was leaner, stronger and generally felt great. I miss the feeling of strength and the confidence of knowing whatever gets thrown at you that day you can likely handle it. And I definitely want to regain that same leanness also. Plus I just really enjoy working out with weights. Life is short, so do what you love. And life is short, so why not live it in the best health you can muster?
After two weeks with a chiropractor my back is finally feeling solid again, As of the last two days there is no pain now, though it's still pretty stiff. But I'm good to go and have started working out again. Happily! Other than some interval and sprint work, distance running is still not in the plan just yet, and more on that later.
And obviously the blog is rather, er, sparse right now. I'll figure out how I want to set it up and define it as I go. For now I just want to get it going. Like my fitness plans it's a work in progress and will develop as it needs to and as it can.
So, my stated goal here is to chase fitness as best I can with varied methods, to document progress, to continue to learn as I go, and to enjoy the process. With my experience I have some solid protocols to return to and some fun new ideas to try. I want to find my limitations and then redefine them.
Wanted: Fitness
In the spirit of the third time being the charm and recognizing that a singly focused blog has too many limitations for me I have decided to combine all my fitness interests into one multipurpose affair right here. With the subject bookends set further apart I can chase whatever fitness goals strike my fancy and be able to write about it in one place. I love to run and I love to lift, and as I learn more I love trying new fitness ideas. I also love to grow, cook and eat real whole food, strongly support local sustainable farms and Farmer's Markets, have an ongoing interest in nutrition and plan to include some ramblings on that front, as well as whatever related randomness comes to mind.
As background, I've been running for the last several years, a lot, and that's pretty much been all I've done for fitness. I've been basically injury free for the most part and believe now that is at least partly the result of residual core and general strength I had built up previously. That, and I got lucky. A string of likely related injuries this past Spring and early Summer kept me from running more than once or so a week for all of May, and I haven't run at all in June. I had a corn-like thing removed from my foot and that took way longer to heal that I had figured. Then an attack of allergies from the 7th ring of Hell. Then a weird metatarsal flare up. And finally my back got extremely tight and sore as hell. So the guy who was blithely logging 40-50 mile weeks and ran 2121 miles last year has not run worth mentioning for two months.
And I'm surprisingly okay with that. Somewhere this Spring I started quietly questioning the endurance model as a sole means of health and fitness, at least for me. Thinking back to my previous years of lifting heavy and running shorter and faster I was in much better shape overall than I have been since. I was leaner, stronger and generally felt great. I miss the feeling of strength and the confidence of knowing whatever gets thrown at you that day you can likely handle it. And I definitely want to regain that same leanness also. Plus I just really enjoy working out with weights. Life is short, so do what you love. And life is short, so why not live it in the best health you can muster?
After two weeks with a chiropractor my back is finally feeling solid again, As of the last two days there is no pain now, though it's still pretty stiff. But I'm good to go and have started working out again. Happily! Other than some interval and sprint work, distance running is still not in the plan just yet, and more on that later.
And obviously the blog is rather, er, sparse right now. I'll figure out how I want to set it up and define it as I go. For now I just want to get it going. Like my fitness plans it's a work in progress and will develop as it needs to and as it can.
So, my stated goal here is to chase fitness as best I can with varied methods, to document progress, to continue to learn as I go, and to enjoy the process. With my experience I have some solid protocols to return to and some fun new ideas to try. I want to find my limitations and then redefine them.
Wanted: Fitness
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