cesimpson

My weekend was super-busy. Let’s get Friday’s workout logged before we do too much else.

Friday’s Workout 2 October 2009

Warm Up

Jumping Rope

Getting better. Barely. Still mostly suck.

More Warm Up

5x Clean & Press @ 95#

10x Chin Ups

5x Clean & Press @ 135#

8x Chin Ups

3x Clean & Press @ 155#

6x Chin Ups

Work Sets

5x Bench Press @ 175#

5x Squat @ 240#

3x Bench Press @ 200#

3x Squat @ 275#

9x Bench Press @ 220#

7x Squat @ 305#

5x Assistance Circuit

10x Bench Press @ 165#

10x (ea. arm) 3-Point db Row @ 65#

10x Squat @ 225#

That’s a Theoretical 1RM of 286# for the Bench Press and 376# for the Squat.

Friday Night Soccer

Friday night was my 5 year old daughter’s first soccer game in goal. She’s played three games before, but never as keeper. Friday night she played the entire second half in the goal.

She was awesome. As soon as the second half started the herd headed her way, one of her two defensemen (defensegirls?), standing in the path of the herd, started crying and ran off the field. My daughter, V, held up a reasonable defense but, down a girl, couldn’t stop the rush and was scored upon twice pretty quickly. It was then that the coach realized they were playing a girl down and filled the spot from the bench.

After that fix was made, she was un-scored-upon the rest of the game. Her style is pretty risky, both in strategy and tactics. She comes far out into the box early and often and thows herself right into the middle of the herd of girls kicking the ball. She got kicked on the ground a few times, but jumped right back up, ball in hand, smiled and did it again. Over and over and over.

At one point she yelled out a battle cry “I’m not afraid of anything!” and did her best Jimmy Superfly Snuka right into the middle of the scrum of girls, covering the ball with her body and stopping play.

It was all very cute. She was beaming the entire time. Her daddy is so proud. Her mama’s not really sure what to make of it yet.

Saturday Morning

This was a rare double-game weekend. V got another half in goal and did just as well. She was not quite as aggressive. There was a new assistant coach standing by the goal and I think he was trying to hold her back a little - keep her from getting out too far in the box.

Still, she did a good job, threw her body in front of the ball often. She threw a couple stiff-arms and more than a few shoulder-charges to get an attacker away from the ball. Excellent work and she was totally having fun.

She had a bunch of groupies come to watch her. Some family friends of my wife’s family are in town from Norway. My wife’s brother and his wife drove down from Chicago. My parents were also there. In all she had 12 people there cheering on her and her team.

Friends From Norway

When my wife was a young girl, her parents hosted a foreign exchange student from Norway. Today that woman comes back to the States to visit every couple of years. She has two children, a boy and a girl, he is 16 and she is…I don’t know…maybe 10 or 12. They’re both really neat people, well behaved, curious, intelligent, open to sharing Norwegian language and culture with my two children (and anyone, really). She also has recently remarried and brought her husband with her on this trip.

We spent all weekend with them. Sunday, we went to a local farm and picked pumpkins to carve. The Norwegians have never done such a thing before and thought the whole thing was pretty cool.

All-in-all, everyone had a good weekend.

This Morning’s Workout

This is the next round of 5-3-1. The assistance exercises have become focused and a lot more serious in the volume.

Warm Up

Jumping Rope

More Warm Up

5x Clean & Press @ 95#

10x Chin Ups

5x Clean & Press @ 115#

8x Chin Ups

3x Clean & Press @ 135#

6x Chin Ups

Work Sets

5x Press @ 100#

5x Deadlift @ 260#

5x Press @ 115#

5x Deadlift @ 300#

9x Press @ 135#

16x Deadlift @ 340#

4x Assistance Circuit

10x Press @ 95#

10x Chin Ups @ BW

10x Deadlift @ 295#

Let me say right now that 40x Deadlift @ 295# in less than 20 minutes is flippin’ brutal. I thought my hamstrings were going to pop right out the back of my legs. ~Booiiiiinnnngggggg~

Anyway, today’s work counts for a Theoretical 1RM of 175# for the Press and 521# for the Deadlift. Both are solid numbers with which I’m happy.