Tuesday, January 31, 2012

Day 153 of 365 - Squat


Warm Up
Elliptical - 10 minutes at level 10, stop below 130bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squats to Box - 5 x BW, 50, 65, 75lbs
DO Axle Deadlifts (35lb plates, band on knee) - 5 x 5 x 143lbs
Reverse Lunges - 5 x 5/5 x 8lbs


Notes
Got my work in, easy. Deload week rules.
 



Monday, January 30, 2012

Day 152 of 365 - Bench Press


Warm Up
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 5 x 45, 65, 70lbs
Bent Rows - 5 x 8/8 x 16k
KB Clean and Press - 5 x 6 x 16k's


Notes
Benching so light feels a little dumb, but it is the program as calculated based on percentages. I am not messing with what is working.

I skipped the elliptical as I plan on walking in the unseasonably warm weather.



Saturday, January 28, 2012

Day 150 of 365 - Deadlift


Warm Up
Walk around IKEA for too long
Foam roller and mobility with 12k kettlebell


Work
Deadlift - 5 x 110, 130, 160lbs
Overhead Squat - 5 x BW, Hollow Bar, 45, 45, 45lbs


Notes
Deload week, taking it easy. I will do my best to avoid IKEA in the future.



Friday, January 27, 2012

Day 149 of 365 - Overhead Press


Warm Up
Elliptical - 10 minutes at level 10, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Overhead Press - 5 x 45, 50, 60lbs
Renegade Rows - 5 x 4/4 x 16k
Partial Getup - 3 x 2/2 x 12k to just before half kneeling
Grippers 5 x 5/5 x Trainer


Notes
Level 10 on the elliptical was quite easy.


I sat for 12-14 hours yesterday and the day before. My body is tight, so I took it easy on the getups. I don't think my knees would have appreciated the full ROM today.



Tuesday, January 24, 2012

Day 146 of 365 - Squat


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squats to Box - 5 x BW, 45; 5 x 95; 3 x 110; 3 x 120lbs
DO Axle Deadlifts (35lb plates, band on knee) - 5 x 8 x 143lbs

Notes
Extremely tired today. I got my required reps, but only had it in me for part of the assistance work. The upcoming deload week is a relief.



Monday, January 23, 2012

Day 145 of 365 - Bench Press


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 5 x 45, 90; 3 x 100lbs; 10 x 110lbs
Renegade Rows - 5/5 x 20k
Turkish Getup - 2/2 x 16k


Notes
I had to cut the workout short. I need to rest and take better care of myself. I am working on it now.



Saturday, January 21, 2012

Day 143 of 365 - Deadlift


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Deadlifts - 5 x 132, 200; 3 x 225; 3 x 250lbs
Overhead Squats - 5 x BW, Hollow Bar; 45, 45, 55, 65, 65
Ab wheel - 5 x 6 x Partial reps
Thin Pinch - 4 x 5 x 63lbs


Notes
Ate lunch and took a nap before this one. Deadlifts were still sub-par. I am wore out.

The overhead squats are pleasing. After a few sets, I open up enough to use weight on them.



Friday, January 20, 2012

Day 142 of 365 - Overhead Press

Warm Up
Foam Roller and brief mobility work with 12k kettlebell

Work
Overhead Press - 5 x 45lbs, 75lbs; 3 x 85lbs; 8 x 95lbs;

Notes
I am short on rest and wanted to play n the snow. I did the bare minimum for this one, then got outside for about an hour. 


Wednesday, January 18, 2012

Day 140 of 365 - Lower


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squats to Box - 5 x BW, 45; 3 x 90, 100; 6 x 115lbs
DO Axle Deadlifts (35lb plates, band on knee) - 5 x 7 x 143lbs
Reverse Lunges - 5 x 8/8 x 8lbs


Notes
Yesterday's workout left my pretty drained. My hear rate was much higher than expected while warming up.

Squats were much easier than I expected. I might actually be getting stronger.


7 felt like a lucky number of reps on the deadlifts. I may have been able to do a little more. I'll try next time.


Looking forward to my rest day tomorrow.



Tuesday, January 17, 2012

Day 139 of 365 - Upper


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 3 x 45, 80, 95; 10 x 105lbs
One Arm Rows - 5 x 8 x 24k
KB Clean and Press - 5 x 9 x 16k's


Notes
Heart rate is getting up to 171bpm during my warm up, at level 14 on the elliptical. I will hold my warm ups here for awhile, until I have trouble staying over 160bpm.


Bench was easy. I am limiting progress here for the sake of letting my shoulders adjust. They seem to be going along with it.


Clean and presses were near the limits of my work capacity. Given the upcoming grip contest, I made a point to catch each rep in my fingers. The forearm pump was severe. I think this will help me on the 100lb plate hold for time, as well as the wrist developer event. I am not willing to buy either piece of equipment to practice, so this is a decent alternative.



Sunday, January 15, 2012

Day 137 of 365 - Lower


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Deadlift - 3 x 45, 132, 185, 210; 6 x 242
Overhead Squats - 5 x BW, Hollow bar; 5 x 5 x 20k; 5 x 50lbs, 55lbs
Ab Wheel - 5 x 5 x Partial Reps with BW
Lots of thin pinch


Notes
My entire day was planned for a nap this afternoon, so I could rest enough to complete my workout. I have been too busy during the last two weeks. Life gets easier as of tonight though.


The workout actually went really well. This was one of the good ones. I credit my extra sleep. Overhead squats felt much, much better today. Something clicked on the second set with the barbell, so I even tried a few sets with added weight. I could have done more, but the 10lb increase is a 20% jump in weight, so I decided to stop.


I did thin pinch, since I committed to the grip contest at the end of April. I'll be able to finish this cycle of 5 3 1, then fit three more in leading up to it. Keeping that schedule relies upon not skipping workouts, but I think I can handle it. The main reason for doing the grip contest is to see everyone again, but it will help keep me lifting as well.



Saturday, January 14, 2012

Day 136 of 365 - Upper


Warm Up
Elliptical - 5 minutes over 160bpm, stop under 130bpm
Foam roller and mobility with 12k kettlebell


Work
Overhead Press - 5 x 45, 65, 75; 9 x 90
Renegade Rows 5 x 4/4 x 20k
Turkish Getup - 5 x 2/2 x 16k
Grippers


Notes
I need to up the elliptical resistance to 14 for my warm up.

Workout went fine. Might do a grip contest in April.



Tuesday, January 10, 2012

Day 132 of 365 - Lower


Warm Up
Elliptical - 5 minutes > 160bpm, cool down to < 130bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squats - 5 x 45, 85, 95; 6 x 110lbs
DO Axle Deads (25lb plates, band on knee) - 5 x 5 x 133lbs


Notes
Time was limited today. I had to cut accessory work short by skipping reverse lunges and lower reps on the deadlifts.



Monday, January 9, 2012

Day 131 of 365 - Upper


Warm Up
Walk around subdivision with wife
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 5 x 45, 75, 90; 10 x 100lbs
One Arm Rows - 5 x 5/5 x 24k
KB Clean and Press - 5 x 8 x 16k's


Notes
Walking is not an ideal warm up, but I like spending time with my wife more than I like warming up perfectly.


Increased the weight on the one arm rows. It was not hard, but I am not in a hurry.

I could have done more reps on the clean and press, but given my recent stress and time contstraints this week, I opted not to push it.



Saturday, January 7, 2012

Day 129 of 365 - Lower

Warm Up
Elliptical - 15 minutes, 5 over 160bpm, stop at 130bpm
Foam roller and mobility with 12k kettlebell

Work
Deadlift - 5 x 132, 170, 200; 8 x 225lbs
Overhead Squats to Box - 5 x 10 x Hollow Bar
Ab Wheel - 5 x ? x Partial Reps with BW

Notes
1. I need the elliptical at level 13 to get my HR high enough now. Hopefully some of this is improvement in my conditioning and not just increased efficiency using the machine.

2. Deadlifts were hard. 225 should not feel so heavy, but I have had a long 24 hours. We closed on the refinance yesterday, then spent hours buying the fireplace setup today. The hard part is done, but it really sucked. I did not get to lifting until late. It shows.

3. My first set of overhead squats, I went down with 50lbs and barely got back up. Rather than force it, I got out my empty bar and focused on mobility only. I think maybe my ankles were tight? I am still learning this one.

4. I am still feeling out the ab wheel. I need a good way to measure progress. Distance from my knees to the wall (which I can use as a stop) seems ok. The other issue is cheating the exercise. I can hyper extend my lower back or shrug my shoulders towards my neck. Both are terrible for me and both make the movement much easier.

At least I got this one in. I cannot lift on Wednesday or Thursday, so it is really important I stay on schedule this week. The nice part about this program, is there is only one work set that really counts. No matter how tired I am, I can always get up for one set. One set can always be done on nerve.


Friday, January 6, 2012

Day 128 of 365 - Upper


Warm Up
Elliptical - 5 minutes > 160bpm, cool down to < 130bpm
Foam roller and mobility with 12k kettlebell

Work
Overhead Press - 5 x 45, 65, 75; 10 x 85
Renegade Rows 5 x 6/6 x 16k
Turkish Getup - 5 x 2/2 x 16k


Notes
Renegade rows and getups were much harder than my main lift. I guess that might be the point. This workout I did all the rows, then all the getups. I think it works better when I switch between the two exercises on each set. I'll do that from now on.

Closing on the refinance today, so this one was squeezed in under time constraints.  Hopefully I do not get a headache from doing the work as fast as I can. That happened to me on Tuesday. It was quite unpleasant.



Tuesday, January 3, 2012

Day 125 of 365 - Lower


Warm Up
Elliptical - 10 minutes at level 10
Foam roller and mobility with 12k kettlebell


Work
Front Squats to Box - 5 x 45, 60, 70lbs
DO Axle Deads (25lb plates, band on knee) - 7 x 5 x 123lbs
Reverse Lunges - 5 x 5/5 x 5lbs overhead


Notes
HR is barely breaking 150bpm with the elliptical at level 10. A month ago that was pushing me almost to 170bpm. That has got to be a good thing.

Last deload workout. Everything was easy. I stretched a little last night and will try to keep it up over the next few days.



Monday, January 2, 2012

Day 124 of 365 - December in Review


My life started returning to normal during December. Having the last 10 days of the month off from work certainly helped.
 
1. Lifting - I started Wendler's 5 3 1 program. Having exactly what I need to do spelled out is working well for me. I am making every workout and getting the reps in. I am not getting weaker and might be getting stronger. If I can sustain the program for multiple cycles, it will be a very positive change to my lifting approach. I also cleaned out some unused stuff from my home gym.


2. Eat on $4 a day - Nothing of note here. I continue buying most of my food from Aldi and avoid most packaged food. I did relax things for my vacation. I am not tracking the dollars spent, nor do I feel a real need to. Any additional improvements here would be on the order of a few hundred dollars a year, so investing more time is difficult to justify.

3. Become competitive at pool - This goal remains on hold, possibly indefinitely. I have other things I would rather do. If I could instantly turn my pool table into the money I paid for it, I probably would.


4. Maintain my home - I locked in my refinance rate and am only a few days away from closing. I read the book "How Buildings Learn" and added a few more home improvement books to my queue. My wife and I are both in support of putting more into our home. We spent the past week purging the house of unused things. She even got some nice pictures together for the walls and started the process of setting up our fireplace. Great progress here.


5. Excel as a quality engineer - I had a successful performance review and delivered during a high pressure project. My boss and I still need to agree upon what the company considers to be my 2012 goals. Testing specific reading was limited to some of "Agile Testing", but the other book I read this month has strong parallels to software design. Once again, the goal I am paid to work on shows the most progress.


Overall
My focus has narrowed to lifting, caring for my home, and work.

I am really excited about how my lifting is going. For the first time, in a long time, I am not missing workouts and happy while lifting. Closing on the refinance will feel like a major triumph in January. There are a lot of parallels between improving my home and the principles of lean product development. That synergy is helping to stay focused in both areas.

I kind of knew when I started that 5 goals was too many. I figured my focus would bounce around from month to month. However, It is unlikely pool or eating cheaper will get much attention over the next couple months. Focusing on my other goals does a better job of meeting the needs pool and eating cheap were supposed to service.

January will be a good one!



Day 124 of 365 - Upper


Warm Up
Buy and put away groceries
Foam roller and mobility with 12k kettlebell


Work
Bench - 5 x 45, 55, 65lbs
One Arm Rows - 5 x 10/10 x 16k
KB Clean and Press - 5 x 5/5 x 16k


Notes
Deload week is great. I like lazy workouts.


I actually stretched and did soft tissue work last night. My shoulders are happy about it.


I need to write up my December progress against goals.