May 2012
9 posts
Sunday Sprinting
Sprints .5 mile warmup 400m, 2:02 400m, 2:03 Oof, 8min pace? Tragic. I have to remind myself that this it the first time I’ve tried sprint at this distance… Pushups 20 19 16 Wide-grip pullup 20lb band assistance 3x1 Close-grip chinup 20lb band assistance 2x2
April 2012
3 posts
Saturday Lifting
RPT is pretty sweet but estimating your 5RM when you haven’t done said lift in 9-10 weeks is basically an uneducated guess.
Squat 45/5 65/5 95/4 85/5 75/6
Barbell Lunge 45/5 55/6 50/8 45/10
Overhead Press 20/5 40/5 55/6 50/10 45/11
After this I tried to run some 400s but both quads seized after about 150m.
Also, a full, legit hour of foam rolling and mobilization today. I have...
What I Did on Tuesday
I’ve slacked for seven weeks in the gym. Now, I pay the price.
Deadlift 45/5 65/5 95/5 135/3 120/4 105/5
Leg Extension 80/10 140/5 125/10 110/12
Chin-up with single band assistance 1 2 3 2 1
Pushup 17 16 13
Sprints, 140m :30 :32 :29 :38 Tanked on the last rep. Was pulling in the 5:30-40 range though so I’m happy about that for my first time out. And now,...
