6-23-14

6-23-14

A.M.

A.  Squat Clean; 10 Singles @ 87% 1RM; Rest 90 sec
Complete @ 260lbs  - this felt good today no failed reps through warmup or working set.

B.   1 1/4 Front Squat;  3-4 x 5;  Rest 2 min
4 @ 225lbs;  4 @ 255lbs;  4 @ 265lbs;  4 @ 275lbs;  3 @ 285lbs;  3 @ 295lbs - These felt better this week.  295 was more like 1 1/8 for the last 2 reps, just a bounce and go - it got heavy.

C.  Barbell Reverse Lunges From Platform 16-20 x 4;  Rest 2 min
4 x 16 @ 135lbs - These felt better this week as well, I could still feel my quads and adductors getting tight. This all felt good this morning.  I was working at our south gym this morning and only had a 45lb plate to step back from, the bar was in my front rack.  There was a lot of caffeine involved this morning I had to get to the gyms at 4:45.  

P.M.

"Nancy"
11:53 - Not quite what I was hoping for, but I'll take it.  The runs started out pretty quick then got slower and the OHS I started out more controlled at the beginning and they sped up w each round.  All OHS were UB.  My left calf was getting tight on the last 2 runs but that wasn't what was slowing me down.  It was so muggy out today, it rained right before we started for 5-10 min then it was gone and it was just steaming.  I had a great day today and now onto a much needed birthday dinner with Gab and family.  

6-24-14

A.  Strict Press;  3-4 x 5;  Rest 75sec
4 @ 95lbs;  4 @ 115lbs;  4 @ 135lbs;  4 @ 145lbs;  4 @ 155lbs;  4 @ 160lbs;  4 @ 165lbs;  
3 @ 170lbs - These felt good this morning, I tried 175 and failed on the second rep so I called it.  

B.  Weighted Pull-Up Clusters 3.3.3 x 5;  Rest 30 sec/3 min
18lbs;  35lbs;  40lbs;  45lbsl  50lbs;  52.5lbs - Pull-ups weren't feeling as good this morning.

C.  Push Jerk;  3 Reps on the Min for 10 min @ 72% 1RM
Complete @ 185lbs - These felt great.  All were TnG, no Issue here

+
For Time:
100 DUs
20 MUs
100 DUs
6:54 - This felt slow.  All the movements felt alright but just not as sharp as they could have been.  I only had to break twice (60/25/15) on the first set of DUs.  The MUs felt good but my triceps were feeling it on the dips (5/4/4/4/3).  The last set of DUs I broke several times, my posterior felt and triceps were on fire. 

6-25-14

Last night while I was coaching the 6 o'clock class my throat started to get scratchy and painful, and it kept getting worse as the night went on.  It kept me up last night, just hurting to swallow and I had a headache and my shoulders were achy.  I went to the doctor first thing this morning and got checked out because several gym members have gotten strep over the last week and a half or so.  And with the wedding coming up I wanted to be careful and make sure that I wasn't coming down with something.  They said that I don't have strep but I have a lot of drainage and a deep red swollen throat.  They gave me a shot and some nose spray.  They said that I should start feeling better later today but to take it easy for the next 24 hours.  
I am bummed to miss out on the programming for today, I was looking forward to doing Randy this afternoon.  I hope to have it programmed again soon.  As much as I hate sitting around and not doing anything, I guess its the right thing to do.  I just want to be ready to go strong on Fri.