Just a reminder, if you want to donate to the cause, you may do so on my fund-raising page. Even $5 and $10 donations add up to significant numbers. Last year the event raised just over $225,000 - mostly in small donations from lots of people. Thank you all in advance for your generosity.
Friday
6x
2:00 Treadmill [...]
Barbell Circuit
I did the following circuit:
RDL
Bent Over Barbell Row
Hang Power Clean
Front Squat
Push Press
Back Squat
Good Morning
at the following reps/weights
21x ea. @ 45#
13x ea. @ 75#
8x ea. @ 95#
5x ea. @ 95#
3x ea. @ 115#
2x ea. @ 115#
1x ea. @ 135#
1x ea. @ 155#
Moving pretty quickly, just enough “rest” to change the weights, [...]
I’ve signed up to Master the Met again this year. My goals are similar to last year.
Raise > $100
Complete the 42 flights in < 7:00
If you’d like to join my team, you may. Go to the registration page and select “Join a team”. My team name is “Stair Supply”. It’s $25 to register and then [...]
Wednesday morning my team at work volunteered at two Youth-in-Need child-care facilities. These two facilities provide highly-subsidized daycare and early-childhood education for children whose parent(s) meet some income requirement. The facility where I was, was organized into three classrooms: birth to 23 months, 2 years old, and 3 to 5 year olds.
I started out the [...]
I realized recently I need to work the bottom of my deadlift a little more. All my 5-3-1 deadlifts will be off a ~4″ block.
Warm Up
Chin Ups
Power Cleans + Thrusters @ 95#
Dips @ BW
Deadlift from ~4″ block
5x @ 205#
5x @ 260#
5x @ 305#
8x @ 345#
4x (ea. station @ 1:00 intervals)
5x Chin Ups
10x Thruster @ 95#
15x [...]
Wednesday
Warm Up @ 75#
5x Romanian Deadlift
5x Power Clean+Thruster
5x (ea. leg) Reverse Lunge
Squat
5x Squat @ 160#
5x Squat @ 210#
5x Squat @ 240#
7x Squat @ 270#
5x @ 115#
5x Romanian Deadlift
5x Power Clean+Thruster
5x (ea. leg) Reverse Lunge
Friday
Warm Up @ 75#
5x Sumo Deadlift
5x Sumo Deadlift High Pull
5x Clean
5x Press
5x (ea. leg) Jump Lunges (alternate legs ea. jump)
Close-Grip Bench Press [...]
The last two weeks have been very busy around here. I left you all on the 17th - one day before our tenth wedding anniversary. In that time we’ve had family come into town from Texas, Georgia and Chicago, we’ve spent significant time with my parents, my paternal grandmother, my maternal grandparents, 4 sets of [...]
Let’s start with the three workouts. This time between Thanksgiving and New Years is a crazy one for me. My projects have picked up a bit (independent of the time of year, but having an effect on my time nonetheless), there’s Christmas shopping to accomplish, my wife and I will be celebrating the 10th anniversary [...]
This includes three days/week inside, lifting heavy. The Wednesday mornings outside season is officially done.
Monday
Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Scapular Push Ups
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
3x Circuit #1
6x Clap Push Ups
6x (3x ea. side) TGU @ 24kg KB
One More
6x Clap Push Ups
3x Circuit #2
4x Bench Press @ [...]
Tony’s note to me about today reads “Easy!” at the big parts of the program. I’m interpreting this to be, perhaps not a full deload, but some kind of “back off” week. As such, some of the weights are lower than I would normally work with. I’m not particulary good about deloading before I need [...]