05-22-11

Weekend Training:


Saturday:
A: Strict pronated chins @ 2111; 4-6; rest 2 min. X 3
B: Right leg split squats @ 51X1; 3-5, rest 45 sec. X 5
C: Left leg split squats @51X1; 3-5; rest 45 sec. X 5
D: Toe 2 Bar; 10 Rest 60 sec. X 5

Results:
A: 35# X 6 - 40# X 6 - 45# X 4. 
B: 3 sets w/40# per hand and 1 set w/45# per hand. Improving.
C: Same as B
D: Difficult time with these. First set comes off fine, but after that its a mess.




Sunday:
A: Build to a tough power clean in 7 min.
B: From PC weight build to a tough deadlift double in 5 min.
C1: Dips 5,5,5,5; rest 10 sec.
C2: KBS Heavy X 10; rest 3 minutes X 4


Results:
A: Worked quickly up to 215#. Might have had another few pounds. http://vimeo.com/24092014
B: 315#...felt a little heavy but I worked fast.
C1: 35# - 40# - 45# - 50#
C2: 79# all 4 sets. http://vimeo.com/24092207 


Good weekend of training and food intake. Sleep was mediocre. Friday the kids had a sleep over so we had three additional kids in the house...it was noisy to say the least. Saturday night we dog sat for three dogs that all seemed to have bells on their collars...again noisy.


Adjustments made to post workout carb intake as what I was running at (60-80 grams) was proving too much. An our after my post workout shake I simply wasn't hungry for a meal and at times I was sleepy, very full feeling and wanted nothing to do with food. I am now back to around 30 grams and feel hungry one hour later with good mental acuity.

05-03-11 Back at it

Back to work after a three day rest, which is actually my duty weekend so I was in a patrol car 12 cars a day trying to keep my hip flexors from tightening.

May programming is in my hand and looks very good. Looks like I am out of the woods on the single leg work for now and back squats will be making an appearance a few times this month so I am actually excited about that...that's a first.

Training:
A: In 7 minutes build to a Power Clean Triple
B1: Press @ 21X1; 5,5,5; rest 10 seconds
B2: KBS 1.5p X 15 Rest 3 minutes X 3
C: Anchored Sit Ups; 15 rest 30 seconds X 5


Results:
A: 205# and pretty happy with this. http://vimeo.com/23171118
B1: 115# - 125# - 125#   (Left shoulder a little tight today)
B2: Light and fast
C: Complete.


Post workout:  8 Oz. Goat Milk
                         75 grams Maltodextrin
                         40 grams grass fed whey


1.5 hours later   6 oz Roast Beef
                           Steamed Veggies
                           Sweet Potato
                           Walnuts