Wednesday, February 29, 2012

Day 182 of 365 - Front Squat


Warm Up
Elliptical - 10 minutes at level 12, cool down to < 130bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squat to Box - 5 x BW, 55, 70, 80lbs
DO Axle Deads (35lb plates / band on knee) - 5 x 6 x 143lbs


Notes
Deload week. Skipped the lunges because I do not like them.



Tuesday, February 28, 2012

Day 181 of 365 - Bench Press


Warm Up
Elliptical - 10 minutes at level 12, cool down to < 130bpm
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 5 x 50, 60, 75lbs
Renegade Rows - 5 x 5/5 x 16k
KB Clean and Press - 5 x 6 x 16k's


Notes
Deload week. Do whatever I want



Sunday, February 26, 2012

Day 179 of 365 - Deadlift

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


Work
Deadlifts - 5 x 110, 135, 165lbs
Overhead Squats to Box - 5 x BW, Hollow Bar, 45lbs, 45lbs, 45lbs

Notes
Deload week. Skipped the ab and grip work.




Saturday, February 25, 2012

Day 178 of 365 - Overhead Press

Warm Up
Take a nap, get the mail

Work
Overhead Press - 5 x 45, 55, 65lbs
Grippers - 3 x 5/5 x Trainer

Notes
It is deload week, and I am feeling lazy. Opted for the bare minimum today. I'll probably do a little more tomorrow.



Tuesday, February 21, 2012

Day 174 of 365 - Front Squat


Warm Up
Elliptical - 10 minutes at level 12, cool down to < 130bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squat to Box - 5 x BW, 45, 105; 3 x 115, 130lbs
DO Axle Deadlifts (Band on Knee / 35lb Plates) - 3 x 10 x 143lbs
Reverse Lunges - 3 x 5/5 x 12k


Notes
Lingering congestion made this harder than it needed to be. Deload week starts now, and I welcome it.



Monday, February 20, 2012

Day 173 of 365 - Bench Press


Warm Up
Elliptical - 10 minutes at level 12, stop below 120bpm
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 5 x 45, 90; 3 x 105; 10 x 115lbs
Bent One Arm Row - 2 x 10 x 24k
KB Clean and Press 2 x 6 x 20k's
One Hand Rim Lift - 2 x 1/1 x 85lbs


Notes
Just punching the clock on this one. I am looking forward to deload week.


Played around with a rim lift. 85lbs using narrow a 35lb plate was no big deal. I would have tried more, but the plates fell off my pipe. I was too lazy to reload. I think I'll be able to pick up the 100's at my contest ok. Not sure how long I'll hang on though, lol.



Sunday, February 19, 2012

Day 172 of 365 - Deadlift


Warm Up
Elliptical - 10 minutes at level 10, stop below 120bpm
Foam roller and mobility with 12k kettlebell


Work
Deadlifts - 5 x 132, 205; 3 x 235; 2 x 260lbs
Overhead Squats to Box - 5 x BW, Hollow Bar, 45lbs, 65lbs, 65lbs, 75lbs


Notes
I am short on sleep, from too much socializing and working. I did the most important stuff and called it a day.



Friday, February 17, 2012

Day 170 of 365 - Overhead Press


Warm Up
Elliptical - 10 minutes at level 10, cool down to < 115bpm
Foam roller and mobility with 12k kettlebell


Work
Overhead Press - 5 x 45, 80; 3 x 90; 5 x 100lbs
Renegade Rows - 1 x 5/5 x 20k
Turkish Get Ups - 1 x 2/2 x 16k
Grippers - 3 x 5/5 x Trainer, #1, BBSA


Notes
The cold is lingering, and I cannot be exhausted tonight. I took this one easy.



Tuesday, February 14, 2012

Day 167 of 365 - Front Squat


Warm Up
Elliptical - 10 minutes at level 10, cool down to < 115bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squats to Box - 3 x 45, 95, 110, 4 x 125lbs;
Axle Deadlifts (35lb plates, band on knee) - 1 x 10 x 143lbs
Reverse Lunges - 1 x 5/5 x 12k


Notes
I am at the tail end of my cold now. The set of deadlifts combined with my remaining congestion ended this session, but I will be going for all the reps come Friday.



Monday, February 13, 2012

Day 166 of 365 - Bench Press


Warm Up
Elliptical - 10 minutes at level 10, cool down to < 115bpm
Foam roller and mobility with 12k kettlebell


Work
Bench Press - 3 x 45, 90, 100; 10 x 110lbs
Bent One Arm Rows - 2 x 10/10 x 24k
KB Clean and Press - 2 x 5 x 20k's


Notes
Still getting over the cold. My shoulders are tight from sleeping on the couch, but my bench weight is still pretty light.


It is time to move up to the 20k's on my clean and presses. I'll build reps and sets up over the next two months.



 



Sunday, February 12, 2012

Day 165 of 365 - Deadlift


Warm Up
Elliptical - 10 minutes at level 10, cool down to < 120bpm
Foam roller and mobility with 12k kettlebell


Work
Deadlift - 3 x 132, 190, 220, 245lbs
Overhead Squats - 5 x BW, Hollow Bar, 45lbs, 65lbs, 65lbs
Thin Pinch - 3 x 28, 63, 73lbs; Fail x 83lbs


Notes
I am still getting over the cold. I took a nap before my workout. Deadlifting while congested was easier than I expected. A triple does not take very long, I suppose.


My contest PR for thin pinch is 70lbs. I might break that in April.

I batch cooked dal makhani, brown rice, and pasta for the week. So far I have spent $27 on groceries this month. $17 on food, $10 on ice cream...



Saturday, February 11, 2012

Day 164 of 365 - Overhead Press


Warm Up
Elliptical - 10 minutes at level 10, cool down to < 130bpm
Foam roller and mobility with 12k kettlebell


Work
Overhead Press - 3 x 45, 75, 85, 95lbs
Turkish Getups - 2/2 x 16k
Renegade Rows - 5/5 x 20k
Grippers - 3/3 x Trainer, #1, BBSA


Notes
I am fighting a head cold. I pushed this session back a day, taking one of my rest days from next week. I also cut way back on the intensity and volume, doing just enough to keep my cycle going.


All things considered, the session went fine. Getting sick is lame.


 


 



Tuesday, February 7, 2012

Day 160 of 365 - Front Squat


Warm Up
Elliptical - 10 minutes at level 10, stop below 115bpm
Foam roller and mobility with 12k kettlebell


Work
Front Squats to Box - 5 x BW, 45, 90, 105, 115lbs;
DO Axle Deadlifts - 1 x 161lbs, 205lbs, 225lbs PR


Notes
I am run down. I reduced intensity and volume, hopefully preserving my cycle.


It is nice to get a PR on the axle. The 2" rolling handle at April's grip contest starts at 120lbs, for reps with one hand. I might actually get it up.



Monday, February 6, 2012

Day 159 of 365 - Bench Press


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


Work
Bench Press - 5 x 45, 80, 90; 10 x 105lbs
Bent One Arm Rows - 5 x 10/10 x 24k
KB Clean and Press - 5 x 10 x 16k's


Notes
Walked 4 hours yesterday. I did everything anyway. GAhhh!



Saturday, February 4, 2012

Day 157 of 365 - Deadlift


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


Work
Deadlift - 5 x 132, 180, 205; 6 x 235lbs
Overhead Squat - 5 x BW, Hollow Bar, 45; 5 x 5 x 65lbs
Ab Wheel - 5 x 8 x Partial Reps
Thin Pinch - 5 x 5/5 x 63lbs


Notes
Deadlifts were pretty tough. I finished yesterday's session hard, and it took a lot out of my core.


Time for whisky!



Friday, February 3, 2012

Day 156 of 365 - Overhead Press


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


Work
Overhead Press - 5 x 45, 70, 80; 8 x 90lbs
Turkish Get Ups - 5 x 2/2 x 16k
Renegade Rows - 5 x 5/5 x 20k
Grippers - 5 x 5/5 x #1


Notes
I slept too little. I really wanted to quit, but I got my reps anyway.



Wednesday, February 1, 2012

Day 154 of 365 - January in Review


Progress against my goals in January was excellent.  With very few unexpected demands on my time, I was able to grind away.


1. Lifting - I continue on 5 3 1, just finishing my second cycle. I am making all my reps and hitting all my workouts. I am getting stronger and feel positive. I signed up for a grip contest at the end of April, which should keep me on track for 3 more cycles of 5 3 1. Bench press is finally fitting into my workouts after years of shoulder problems, and I am even managing to overhead squat, with weight. The regular mobility work has my body working much better than I imagined it could. I may need to back off on increasing the intensity of my warm ups. I'll hold at level 14 on the elliptical for Feb. My program does lack specificity for some of my goals, but I think with strength in the tank, that won't matter.


2. Eat on $4 a day - My spending was out of control. I have been doing the grocery shopping for the house every week, and I am horrible about making impulse purchases. If I see something new or delicious, it goes in the cart. Doing most of my grocery shopping at Aldi did help limit the financial damage some. However, I got into Scotch and now have 5 mid-range bottles, which set me back a couple hundred bucks. I did prepare my first ever avocado, which cuts the cost of having guacamole in about half, and makes it something I can get at Aldi. I also learned to prepare a mango and a kiwi, which increases my flexibility when buying fruit. My food expenses were waaay too high for January though, so I am going to limit my personal food budget to $35 a week in Feb. Given the food stockpile my impulse purchases have already created, this should be trivial.


3. Become competitive pool - The pool table remains covered. My intention for this goal was to be more social. I am finding it better to invest time with the people I already know, rather than trying to build relationships with complete strangers, that likely share only one of my lesser interests.


4. Maintain my home - Great progress here. We closed on the refinance, got the fireplace setup, finished cleaning out our unused stuff, and my wife even made a new painting for the master bathroom. The next step is to get our attic inspected and start building a relationship with a handyman. The fact is, I will not do the home maintenance myself. Even calling someone to talk about it seems like a dreadful task.


5. Excel as a quality engineer - I am keeping up with the additional developer. I got buy in on some operational changes, that once complete, will free up at least a day a month for me. The team agrees we need a build server, which is key to getting traction with test automation in a value added way. I suspect the fast feedback it provides will also support automated monitoring of unhandled system exceptions. I am almost done with the Agile Testing book. I might have one more work related book to read, about personal kanban, but then it will be nothing but heads down implementation. The security scanner is being a little cranky, but hopefully we'll make up by the end of Feb.


Overall life is going very well. I know peaks are usually followed by valleys, but I hope it stays this good for a while!