Beware the Jabberwocky!

Sunday May 10th

agile 8, eza rtc warm up, jump rope, shake off the rust.

Ring Rows (fatman style)
bwx10 x3

Deadlift
225x5
315x5
355x5
375x5
405x13

Strict Press
45x lots
95x5
135x5
145x5
155x5

Ab circuit
leg raises x 10
saxons (15s) x12
supermans x15
russian twists (25) x12
x3

+Front Plank (90 sec)

Conditioning circuit
Box jumps x10
Med ball slams x5
x3
Box jumps x10
Med ball slams x10
x3

[interval began when HR dropped to 140 seated]

Yuck. A week and a half off and I feel weaksauce. It was between 95-100 in the gargage today, so we sat and watched baseball between exercises to in the sweet, sweet AC. The heat keep our HRs elevated longer during conditioning work so we got longer rest breaks... but it was HOT. We were blessed with nice sweater puppies lounging at the pool, that made rest breaks more enjoyable.
 
There's a community pool and tennis courts right around the corner. The local talent kept our minds off the grueling conditioning circuit.

*drifts off*

...big...tan...sweater puppies
 
Tuesday May 11th

prehab
  • hanging shrugs, wide grip hanging shrugs, scap. pushups x10
  • mini-band pullaparts, dislocates, lateral & medial arm rotation x10
  • hurdle stepovers
  • softball work - hips, hammies, glutes - static stretching
  • pnf stretching hammies & calves
  • jump rope
  • EZA rtc warmup w/10s

Bas Rutten workout - boxing [gloves and mitts]
2 min rds / 1min rest x 4

Tennis - 40min
Zero finally beat me

Hit the pool - no local talent

It's getting too hot at the Hall of Justice. We'll be moving our base of operations to LA Fitness next week. Gassed hard on round 4.
 
Wenesday May 12th

Push Jerks
95x5
135x5
155x5
175x5
195x10

Bench
135x5
185x5
210x5
225x5
245x5

Chins
5/5/5/3/2/3/1/1 = 25

Magic 50 [w/ 35]
snatch x5/5
swing x5/5
burpee x10
(min rest)
x5

Back Ext.
bw x25 x4

Swam 10 laps and hit the sauna. Sunburn made benching horrific.

[burpee count 51]
 
liquid! said:
Sunday May 10th

Deadlift
225x5
315x5
355x5
375x5
405x13

...

Yuck. A week and a half off and I feel weaksauce. It was between 95-100 in the gargage today, so we sat and watched baseball between exercises to in the sweet, sweet AC. The heat keep our HRs elevated longer during conditioning work so we got longer rest breaks... but it was HOT. We were blessed with nice sweater puppies lounging at the pool, that made rest breaks more enjoyable.[/COLOR]
Click to expand...

Awesome pulling. 405x13 is FAR from weaksauce.
 
Zerocrew1984 said:
What took so long to upload the workout?
Click to expand...

I went to the library, Costco, water store, drove to North Phoenix to get my tickets to see Obama tomorrw, put a bird in the oven.

chia said:
Awesome pulling. 405x13 is FAR from weaksauce.
Click to expand...

Thanks chia. I was struggling with the presses and my hands hurt pulling. Everything felt heavier than it should've.
 
Is your max is still 505? I'm currently around 500 too but I don't think I've ever pulled 405 more than 5 times. I can't imagine how sore your lower back must have been after pulling it for 13.
 
chia said:
Is your max is still 505? I'm currently around 500 too but I don't think I've ever pulled 405 more than 5 times. I can't imagine how sore your lower back must have been after pulling it for 13.
Click to expand...

I really need to test my max again on a good day. I know I can squeeze out some more. I've been stalled at 495-505 for way too long.
 
Thursday May 14

pvc rolling

Squat
135x5
225x5
255x5
285x5
305x5
325x10 w/ belt

Front Squat
135x10
155x10
175x10

Weighted Push ups [w/ 50# backpack]
3x10

Tennis - 40 min

Almost fell forward on rep 7 on back squat top set, recovered and squeezed out a few more reps. I'm enjoying shorter workouts atm. 2 consecutive losses at tennis :( My Uber power serve was failing me.

[burpee count 55]
 
Friday May 15th

Bas Rutten Workout-
Thai boxing 2 min rds x 3

Tennis - 50 min
 
Sunday May 17th

5 mile Hike - Sedona, AZ
Not a lot of elevation, but it was hot, and I was tired.

003-2.jpg
 
Monday May 18th

pvc rolling, softball work on hips and glutes, hurdle stepovers.

Deficit Deadlift [1.5"]
225x6
275x6
315x6
365x5
385x5
405x10 w/ belt

Sumo Deadlift
315x2 x9

Ring Rows
BWx5 x10

Conditioning Circuit
10 x bench jumps (last set, jump to picnic table top)
10 x med ball slams [25#]

x 6 [rest until HR drops to 140]

Hit the pool. It's 100 out.

With even just a few weeks on conditioning work Zero and I are noticing so the effects. My rest breaks during the conditioning circuit were miniscule when compared to last week.
 
Tuesday May 19th

pvc rolling, eza rtc warmup.

Bench
135x10
165x5
195x5
220x3 paused
235x3 paused
245x5 paused
135x10 x5 [uber wide grip]

Band pullapart
mini 10x5

CG Floor Press
135x5
185x5 x2
225x2 x3

Magic 50
w/ 35# [interval HR 140]
-completed 10:22
-recovered 11:35

Pullups [neutral grip]
6/5/4/3/2/1 = 21

Band Pressdowns
mini x10 x6

Db Curls
35x8 x8

Hot day in the Hall of Justice.

[burpee count 106]
 
enright3060 said:
I think you are due for a big DL PR.

Then you can tell Zero to fuck off.
Click to expand...

I'm thinking so too. I'll be a little more aggresive bumping up weight with 531, I'd like to work on my form with heavy singles... Then Zero's jealous tears will taste oh so sweet : P

I think not squatting every frickin day helps too.
 
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