Log - Wed., 6/30/10

Workout:

weights

press, 5/3/1
 - 95x5
 - 110x5
 - 125x8 (158)
chinup, BW - 3x5
machine fly, 80 - 15, 15, 10
T-bar row, 55 - 3x15
skullcrusher, 65 - 3x12
BB curl, 65 - 3x12
lat raise, 15 - 3x12

Log - Mon., 6/28/10

Workout:

weights

power clean, 135 - 3x3
deadlift, 5/3/1
 - 265x5
 - 305x5
 - 345x7 (425)
front squat, 95 - 3x8
SLRDL, 40 - 3x8
calf raise, 85 - 5x10

boxing

heavy bag, 5x2:00
speed bag work

Comments:

I'm both pleased and disappointed regarding my deadlift score.  The 345 felt very heavy, which maybe should not be too surprising coming off of an injury preceded by a few months of 3x15 work.  Despite that, I still exceeded the AMRAP goal for the set, and my hamstring feels great.  That's the good part.  The negative is that I've done something like 335x13 before, so this performance was well below standard.  I also took it quite easy on the other lifts, working on making sure my legs are safe before pushing it on too many other lifts.

Log - Fri., 6/25/10

Weight:  225.2 lbs.

Well, that's heading the wrong direction.  But deservedly so, unfortunately.

Workout:

weights

power clean, 135 - totally forgot to warm up with these
squat, 1RM testing
 - 135x5
 - 185x3
 - 225x1
 - 235x1
 - 245x1
 - 255x1
 - 265x1
 - 275x1
RDL, 135 - 3x8
BSS, BW - 3x8
calf raise, 75 - 5x10

boxing

heavy bag, 6x2:00
speed bag work

Comments:

I planned on doing 135 for 3x5 on the squat, but my hamstring felt great, and I had my belt, so I just though, "let's see what happens."  I was pretty pleased with the 275.  Form only broke down a bit, but it was slow.  My right hip flexor started acting up again, however.  I think it's just going to be something I'm going to have to watch for a long time.

At 225.3 lbs (the closest weight class on the Wilks calculator), and a squat of 275, I have a score of 75.256.

Log - Wed., 6/23/10

Workout:

weights

press, 5/3/1
 - 95x5
 - 110x5
 - 125x5*
chinup, BW - 5x3
machine fly, 80 - 3x15
T-bar row, 45 - 3x15
tri. pushdown, 60 - 3x15**
BB curl, 60 3x15
lat raise, 15 - 3x15

Comments:

I felt terrible today.  So, (*) I didn't do an AMRAP for the last set of the press.  I did this first because I'm not really starting 5/3/1 yet, and want to ease back into the heavier weights, and second, because I felt so terrible.  Even so, T-bar row was much too llght.  Also, (**) I need to find a different triceps exercise.  I'm thinking of a lying pullover/skullcrusher combination.  We'll see.  I'll consult Keys to the Inner Universe tonight for ideas.

Log - Mon., 6/21/10 (cont.)

Evening Workout:

jumping rope

3x2:00, 1:00 rest

Comments:

That was much, much more difficult than I thought.

Log - Mon., 6/21/10

Workout:

weights

power clean, 135 - 3x3
deadlift, 225 - 3x5
front squat, 45 - 3x8
SLRDL, 25 - 3x8
calf raise, 75 - 5x10

boxing

heavy bag, 6x2:00
speed bag work

Comments:

The goal today was to do a light, easy leg workout, to test my hamstring for the first time.  I could feel it on most lifts except the front squat - there, I felt my stupid hip flexor again, but not bad.  I'll do a light squat workout, hopefully on Wednesday, and if all goes well, I'll get a 1RM test in on Friday.  Fingers crossed.

Log - Sun., 6/20/10

Weight:  223.8 lbs.

Not bad for a week I largely spent resting my hamstring.

Log - Fri., 6/18/10

Workout:

weights

bench, 1RM testing
 - 225x1
 - 255x1
 - 275x1
chinup, BW - 5x3

boxing

heavy bag, 3x3:00 intense

Comments:

After pulling my hammy on Tuesday night, I haven't squatted, but hope to next week - we'll play that by ear.  My bench test, at a body weight of 223.6, produces a Wilks score of 75.444 for the competition.  I hope I can compete in squat, but to do so, I really prefer to test next week.

Log - Mon., 6/14/10 and Tues., 6/15/10

Monday, June 14, 2010

Workout:

weights

power clean, 135x3
deadlift, 1RM testing
 - 365x1
 - 385x1
 - 405x1 (PR)
 - 425xf

boxing

heavy bag, 4x2:00
speed bag work

Tuesday, June 15, 2010

weights

press, 1RM testing
 - 135x1
 - 145x1
 - 150xf
 - 150xf
chinup, BW - 5x3

boxing

heavy bag, 3x2:00
speed bag work

Comments:

I'm doing 1RM testing for a TA strength competition.  I am satisfied with the deadlift 1RM, although I was hoping for higher.  I'd never taken a 1RM in that lift before, so if I recall, anything over 335 (which I did for reps) was technically a PR.  The press 1RM was disappointing.

Log - Sun., 6/13/10 (cont.)

Workout:

running

2.0 miles in 15:02!!!

Log - Sun., 6/13/10

Weight:  223.6 lbs.

Log. - Fri., 6/11/10

Workout:

all 1:30 rest

bench, 165 - 15, 15, 12
BB row, 95 - 15, 15, 15
DB press, 35 - 15, 15, 13
lat. pull, 90 - 15, 15, 15
tri. pushdown, 60 - 15, 15, 15
BB curl, 60 - 15, 15, 13
lat. raise, 15 - 12, 12, 12

Log - Mon., 6/7/10 through Thurs., 6/10/10

Monday, 6/7/10

Workout:

boxing

heavy bag, 6x2:00 rounds
speed bag work

Tuesday, 6/8/10

Workout:

weights

all 1:30 rest

press, 75 - 3x15
lat. pull, 100 - 15, 12, 10
pec dec, 80 - 3x15
DB row, 45 - 15, 15 ,12
tri push, 70 - 12, 12, 9
BB curl, 60 - 15, 15, 12
lat. raise, 15 - 3x12

Wednesday, 6/9/10

Workout:

boxing

technique work
heavy bag, 6x2:00 rounds
speed bag work

Thursday, 6/10/10

Workout:

boxing

technique work
heavy bag, 6x2:00 rounds
speed bag work

Comments:

I'm taking the week off of leg training to work on my injury.  I'll likely try to run tonight, however.  I'm getting excited to finish up the 3x15s over the next few weeks, and then move back into strength training.

Log - Sun., 6/6/10

Weight:  222.6 lbs.

This felt pretty good.  I've dropped about five pounds, and I know the scale was working correctly.  It's not as fast as I'd like, but I've been less strict than I would like.  So, I'll take it for now.

Log - Sat., 6/5/10

Workout:

running

3.57 miles in roughly 32:30.

Log - Fri., 6/4/10

Workout:

weights

all 1:30 rest

bench, 155 - 3x15
BB row, 95 - 3x15
DB press, 30 - 3x15
lat. pulldown, 100 - 3x12
tri. pushdown, 60 - 3x15
BB curl, 60 - 15, 15, 13
lat. raise, 15 - 3x12

Evening Workout:

boxing

heavy bag, 6x2:00 rounds
speed bag work

Log - Thurs., 6/3/10

Workout:

boxing
heavy bag, 5x3:00

Comments:

After warming up my squat, my right hip flexor was too sore to squat.  I am very frustrated about that.

In other news, my jab after the second round should scare no one. My right cross, while slow, remains another matter.

Log - Wed., 6/2/10

Workout:

weights

all 1:30 rest

press, 70 - 3x15
lat. pulldown, 90 - 3x15
pec. deck, 70x15, 80x2x15
DB row, 45 - 15, 15, 12
tri. pushdown, 60 - 15, 15, 13
BB curl, 60 - 15, 15, 13
lat. raise, 15 - 3x12