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

Strength day! 
Warm Up:
40 Pull Ups - 17 unbroken (first 12 strict, then I started to kip)
60 Push Ups - 35 unbroken
Then:
Front Squat 4x4 @ 200#
Dip 4x4 @ 30#
Chins 4x4 @ 53# KB
Then:
60' run

My knee hurts every time I run.  Something is wrong with this.  I'm lifting more weight than ever before and running further, faster than ever so now the work is consistency.

It's taken me a long time to come from aquatics and balance out my strength on land.  My balance was off, my coordination, stability, and above all else, leg strength.  It's been 3 years to get here and yet I feel this huge weight that it's not good enough.  That I "should" be better and everything else is an excuse. 

I keep trying to remind myself to stay focused on the small goals.  Just add 2.5#, just a little further each time, that is measurable progress, everything else will follow.  One more day.  I think that by the end of this year I will have hit my macro goals which is exciting.  My wife tells me that I feel behind because every time I achieve a goal I cross it off and replace it with something else on the list so there is a never ending list in front of me with nothing crossed off...maybe that's why. 

I read a line in Assault on Lake Casitas and I keep thinking about it..."PROVE YOU'RE TOUGH."  Brad used the saying to motivate himself and now it's my turn.  Maybe everything has been my attempt to prove to myself that I am tough.  That I am capable and worthy.  Trying to find the center.

Then the watch beeps and I'm done running.  Walk for another 20 min to the gym and get some fluid in me.  I feel totally spent after 60' and it takes me 2-3 days to recover from it.  I miss the feeling sometimes, but most of all, I miss being one of the best at something. 

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

The infamous IWT

Warm Up:
light rowing for 5 min.
light thrusters

Workout:
12x Thrusters @ 95#
2' row at 1:43 (at least 550 meters)
2' rest
3 rounds
5' intermission

12x Front Squat @ 155
400m run
2' rest
3 rounds
5' intermission

1-7 ladder 3x through
Pull up
push up
sit up
air squat

This was what was written.  What actually happened was at the end of the second phase, I was totally spent.  I didn't eat enough during the day to do this workout at 8pm.  I started the final phase of pull, push, sit, squat and got to 5 reps up the ladder on round one...then I quit.  I hate to admit that.  It makes me angry that I quit.  No one there to watch, no one there to see or push me...I couldn't do it myself and it hurts.  It makes me feel like a hypocrite.    

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.