Strength

This month my goal is to focus on a base foundation of strength and get my body composition back down to +/- 10% body fat.

Today:
Back Squat 5x5 @ 102kg
Press@60
Bent Row - 75kg

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 love strength days.  For some reason I just feel good about them and after, well all the endorphins are flowing so it's no wonder why after a heavy day is great. 
Warm Up:
KB Carries
1-arm OH
Farmer
1-arm OH with Sled 55#
Slosh Pipe with Sled 55#
Then:
4x4 Push Press @ 145#
3 min rest between each round
4x4 Front Squat @ 195
5 min rest between each round
4x4 Deadlift @ 320
5 min rest between each round

The cool thing about today is that these loads are heavier then previous which means I have become stronger.  I can now deadlift more weight, always a cool thing in my opinion. 

Then MV02:
1x20 (30/30) Row @ 1:47
I started with the goal of 1:47 thinking that it is 100% vV02 Max, meaning it's the speed of my 2k.  I found that I was able to avg a bit better over the set.  I was nervous the whole time thinking that I was going to blow up at any moment and not be able to finish the set, but it didn't happen.  I averaged 1:42 over all 20 attempts. 

I'm toying with the idea that next time I have a V02Max month, I'm going to do tabata intervals for 4-5x/week of running, rowing and swimming.  See how that is different, better or worse than the 30/30's. 

I slacked off last week and only did it 1x that week so instead of increasing the intensity this week, I'm going back and doing what should have been done last week.  1x20 30" on/ 30" off, 4x/week.  Then next month will be back to steady state.  I'm so tempted to make it intervals in the oxidative pathway...and I know that that would be taking the easier road.  I need to do steady state.  I need to follow my own advice and do that which I hate most.   

Strength

General Light Warm Up:
Then:
Back Squat 4X4@225
Bench Press 4x4 @205
Pull up 4x4@70

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

strength

I'm trying this post from my phone so I apologize for grammatical errors and what not.

Today was a strength day.
3x3 clean at 179
3x3 front squat at 202

5' row at 2:05 split 5' rest 3 rounds.

According to NSCA 1:1 work:rest ratio at 20% max power for >3' for sets of 3-5 will work the aerobic capacity.

I have my doubts that it works as well for my goals as steady state. I find that I can argue both sides pretty well.

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?

Strength

Alright, I ended up taking it really easy the last week for various reasons, none of which I feel comfortable posting here.

I ended up doing a couple random workouts though when I was able:

A ladder ERG workout
250m/500m/750m/1000m/750m/500m/250m at 1:45/500 or better resting for equal distance at a "paddle" rate (active recovery), the last 250m "all out."  That last one I was happy to see a 1:27 split.  Apparantly this ladder is the "second easiest" ERG workout you can do...great. 

1RM bench press - only 205 actual lift, I believe I'm capable of 225 if I were to do it today though.

Sat. -Off
Sun -Off

Today I move into a strength phase for the next 3 weeks.  At some point (today) I'm going to have to double up and finish out the last of the test set;
1.Weight Pull Ups
2. Front Squat
3. Sand Bag Get-ups
4. The dreaded 2k row.

This morning, I hit a Tabata Row.  I tried to hold 1:27.0 for 7 rounds (that was the goal anyway), I held the pace for 3 rounds, then fell off dramatically.  I ended up finishing with an average 1:35 or something.  I stopped paying attention after I was done.

Today's workout:
Warm Up:
Push up
Sit up
Ladder 1-5
2x through
Then:
4x2
Snatch - 133
OHS- 166
Bench Press - 202
Deadlift - 315