Strength

Still working through the basic beginner level.  As such I'm keeping the program and lifts overly simple and today was no exception.  Basic strength stuff, squat something, press something, pull something.  The more muscles involved the better. 

Warm Up:
3x6
Pull up
Push up
Sit up
Dip
Glute-Ham Raise
Then:
Front Squat - 4x @ 215 (35kg + 7.5#)
6x @ 75#
Rest 3 min
4 Rounds
Then:
Push Press
4x @ 160 (25kg + 2.5#)
6x @ 55#
Rest 4'
4 Rounds
then:
Deadlift
4x @ 330 (65kg)
8x @ 112 (15kg)
Rest 5'
4 Rounds

I was surprised to see that I could make these lifts this week.  I was expecting something a little different since I have not been sleeping well and have been coaching almost every single class at they gym.  I'm starting to get too scattered in thought and action.  Not good.

I have good stretch here of consistent workouts and no injuries, I hope I can string it together for 1 full year.  I think I might be a pretty good competitor locally in this stuff if I can.  That's something fun to think about. 

Strength

Squat 4x @ 205
Box Jump 8x
Rest 3 min.
4 Rounds


Push Press 4x @ 150
Wall Ball 8x @ 20#
Rest 3 min.
4 Rounds


Deadlift 4x @ 315
Tuck Jump 8x 
4 Rounds

Strength

I have decided that I need to see more of a progression in my workouts and right now, I'm doing a little conjugated style of things, little of everything over the week with the goal of an overall slow increase across the board.  I will do this until I get bored, which in my case is about 2 weeks.  I'm going to try and hold out though.  I can't seem to stick to the program that I set for myself.  I tell myself that if I had a coach it would be different, but in reality I doubt it.  I never liked any of my coaches, including myself.

Front Squat 4x4 @ 190
Push Press 4x4 @ 140
Deadlift 4x4 @ 315

Power-Endurance

Warm Up:
Mobility stuff
handstands
light deadlifts working up to 225


Workout:
"Diane"
21-15-9 reps of
Deadlift @ 225
Handstand Push-ups

I got my ass kicked by this little nugget.

According to beyond the whiteboard website the median time for this is 8:08.  I scored 11:47.  This puts me in the lower quartile but still within 1 standard deviation from the median.  In other words, my work capacity in this workout is weak and needs work to be average.  Top time in this workout was 1:53!  haha.  I can picture that guy.  About 5'8" 185 lbs and lifts about 550 on his deadlift, short little arms.  Can he swim though?  I am Jack's jealousy talking.  Although, the big boys; 6ft and over 190 lbs do it in 10:34.   

I suspect that when the Power-Endurance phase comes around, it wont be such a problem as it is now.

I got a little scare before the workout too.  I felt my back tighten up like it did before which took me out of the game for 3 months.

Then:
30 min recovery on the erg.

I didn't workout yesterday because I was really tired and sore.  Sometimes I wonder if I am being weak minded and giving up or if I really just needed a day off.  It's hard to tell.  In light of my day off yesterday I have shifted all the upcoming workouts a day so tomorrow will be my normally scheduled power workout, then strength, then another power workout to end the week.

Strength

Last Strength day of 3x this week.  I repeated the workout done on Monday


Warm Up:
Mobility, shoulders and hip stuff
Jumping
Light barbell work on Snatch and variations

Workout:
4x2 Snatch 133
4x2 OHS 165
4x2 Bench 202
4x2 Deadlift 315

Today's workout felt great.  I have been sleeping a little more and trying to manage my stress a little better, using the foam roller everyday again and it's all starting to help.

2 days off, then I'll be hitting the same format for 2 more weeks before shifting to a Power cycle.  Right now the cycles are 3 weeks of Strength, Power, Power-Endurance and I'm still undecided about a endurance cycle.  Once that meso cycle is done, I will have to decide if I want to repeat it (if it worked) or adjust it.  There are a lot of choices really, I could pick from a list of things like fat loss, strength, power, work capacity, stamina, endurance, power-endurance, hypertrophy.  It always comes down to goals.  What do I want?