Sunday, December 27, 2009

Wednesday, December 23, 2009

Snatch -- warmup for squats, just 30 kg

BS
50/5
60/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5

Snatch
30/2
35/1
40/1 x a lot (didnt keep track)

Hang cleans
40/3
45/2
45/2
45/2
45/2

Sunday, December 20, 2009

Yesterday

BS
20/10
20/10
42/10
52/10
60/10
60/10
60/10

Press
20/5
30/5
30/5
30/5

hypers: 3x20

OW. That's all I can say.

Today's workout:
Shoveling snow :)

Thursday, December 17, 2009

Yesterday's workout:

BS
20/10
20/10
42/10
55/10
55/10
55/10

DL
45/5
65/5
70/5
70/5
70/5

Press
20/5
30/5
32.5/5
30/5

hypers: 3x20

Legs were a wreck.

On my way to New York right now, posts will be sporadic but hopefully the squats will continue to improve.

Monday, December 14, 2009

First day squatting

Well not really, I've been playing around with a bar and some light weight for a week or two, but today I had real plates on. And the first time I've backsquatted since ... July.

BS
20/10
20/10
40/10
45/10
50/10
50/10
50/10

Weight is pitiful. I was FSing that (and more) for 10 reps in October. Oy.

DL
45/5
55/5
65/5
65/5
65/5

Press
20/5
30/5
30/5
30/5

Hypers: 2x10, 16 kg; 2x10, 10 kg

Foot was ok. Toe got sore towards the end so I took off my lifting shoes and it was ok. Back is still so-so but getting better I think.

But I'm weak :(

Saturday, December 12, 2009

AM
rowing sprints 15x200m

PM
more rowing sprints
200 m 30s rest 200 m
250 m 40s rest 150 m
300 m 40s rest 100 m

PT exercises (included 3x12 squats with a 20 kg bar with a tight band around my ankles)

Thursday, December 10, 2009

Swim workout
30 s sprints, 15 s rest:
flutter kicks
straddles
splits
frog kicks
kicks facing ceiling
x4 times


3x20 hypers
3x10 GHD situps, 11 kg

Tuesday, December 1, 2009

Max dips: 20, 13, 7
Bent over rows: 3x8, idk the weight
Tricep pushdowns: 2x15, 17 lbs
: 2x15, 22 or 25 lbs
GHD Situps: 3x10, idk the weight
Hypers: 3x15, same as GHD

3x500m row:
1:55
2:02
2:05

Thought I was gonna puke on those.

Foot is nearly completely better. Gonna give it a week before I start squatting with (minimal) weight. Been walking around, feels good. Squatting actually feels better than walking, so we'll see how it goes in a week.